3 Day Refresh

Are you Ready to get BACK ON TRACK ! 

Maybe you feasted like a king or queen over the weekend, and want get back on track. Perhaps you simply just want to lose that last bit of annoying pudge. Maybe you used to eat healthy but little by little you fell off the wagon and now are ready to climb back on. It’s also possible you’ve never had a healthy diet but you’re finally ready to start. Sometimes you want to quickly drop a few pounds for an upcoming social event. Or perhaps you’re kick-starting a new workout program and want to shift into high gear right away. Or maybe, just maybe, you’re ready for a few days of clean eating just because it’s the right thing to do.

Whatever your “maybe” may be, we all have those times when we want to get our nutrition on track—and that’s what the 3-Day Refresh is all about. This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel—ALL WITHOUT STARVING!

What’s the 3-Day Refresh?

It is 3 DAYS of SIMPLE  !! 3 shakes a day, a fiber drink, plenty of water, plus 3 small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going. It is designed to give you a fast, clean, efficient and HEALTY way  to quickly drop a few pounds , break a bad habit and get back on track. 

WHAT IT IS NOT - 

It is NOT a juice or fasting diet  - if you have ever done a juice fast or all liquid cleanse, they can be high in sugar and low in protein. You may have felt weak and sluggish and your weight loss came right back. Liquid fasts can tax your organs and mess with your metabolism. 3-Day Refresh is much healthier for long-term weight loss than a juice cleanse, and less expensive. It’s not a starvation or “liquid” diet, and allows you to eat “real” food! 

The 3-Day Refresh is scientifically designed to do just the opposite. It detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs reenergize. That's why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.

Instead of leaving you depleted from fasting, after 3 days you feel  energized, lighter, REFRESHED!!!

Check out these results from participants of the 3-Day Refresh! They lost between 1.3 to 6.2 lbs!

How much weight will I lose on the 3-Day Refresh? You can lose 1 to 5 lbs. (Some have even lost more but those results are not "typical")

Can I eat while on the 3-Day Refresh? Yes! You will get 3 shakes, 1 fiber drink, 6 healthy snacks and 1 dinner recipe each day.

What is the estimated daily calorie intake while on the 3-Day Refresh? The calories are approximately 900 calories per day. It’s dependent on the meals selected.

Is the 3-Day Refresh Vegetarian or Vegan? Yes is it! To make it Vegan, be sure to use Vegan Shakeology. (You can choose either Vegan Chocolate or Vegan Tropical Strawberry)

Is the 3-Day Refresh Gluten Free? Yes is it! To make it Vegan, be sure to use Vegan Shakeology.

When is the best time to start the 3-Day Refresh? Choose three days that will work best for you and your schedule. You want to be able to stick with the program. Some people start on Friday so that they end on Sunday and can focus over the weekend. Others choose to do it during the week as to avoid temptations on the weekend. Choose the 3-day period that’s best for you!

Can I exercise while doing the 3-Day Refresh? Mild to moderate exercise is recommended during the refresh. While you may be able to do a harder program, your body is working to clean your system. So, it is recommended that you not tax it with a strenuous program.

How often can I do the 3-Day Refresh? You can do the program as a kick-start to a healthy lifestyle. Some also choose to do it on a monthly basis as a tune-up. Think about it, you can lose up to 3 lbs with the program. So, if you do it monthly, you could lose over 30 lbs in a year.

Is Shakoelogy required to do the program? Yes. Shakeology is used for breakfast each day. Vegan formulas are recommended but the regular whey formula can be used if necessary.

Is coffee allowed on the program? It is recommended that coffee not be used with the program and that you use green tea or yerba mate. However, if you do choose to drink coffee, do not add milk, sugar or other unnatural ingredients. You can add stevia.

Can you do the 3-Day Refresh while pregnant or breastfeeding? I would not recommend doing this program while pregnant or breastfeeding since the calories are so low.

ARE YOU READY TO GET STARTED?? 

Make sure that I am your assigned coach and you have contacted me to reserve your copy. MAKE ME YOUR COACH

ALSO, as a COACH you can receive 25% off your 3 Day Refresh Purchase as well.  So make sure to ask me about the preferred customer discount.

EMAIL ME TO GET YOUR COPY ! ***Or fill out the application below to join my 30 Day Challenge Group!!

Application To Join My Group

OR you can purchase here: 

**BEST VALUE** THE 3-DAY REFRESH COMPLETE KIT *CHALLENGE PACK*~ 

CLICK HERE To order your Challenge Pack, which includes the entire 3 Day Refresh Kit, along with a month supply of Shakeology, your choice of Flavors, and FREE SHIPPING! *If you've ever wanted to try Shakeology, this is the perfect opportunity for you! For only $10 more than the regular price of Shakeology, you can get the entire 3 Day Refresh Kit with it! I've NEVER seen such a great deal on a Challenge Pack!***

THE 3-DAY REFRESH COMPLETE KIT
includes 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan because plant-based proteins are often easier for the body to digest), 6 packets of Vanilla Fresh (high-protein shake), 3 packets of Fiber Sweep (digestive health drink), and 1 Program Guide with helpful info, a large selection of easy-to-prepare meals, and a list of fresh fruits and vegetables to snack on throughout the day. CLICK HERE

Clean Carmel Apple Pie

Growing up my grandmother made apple pie all the time. It is a family favorite and I like to keep traditions. I took this All-American comfort food and just cleaned it up !! I took this traditional recipes, and modified it so that it was free of processed and refined ingredients.  

Pie Crust - I make this one - 
http://www.thegraciouspantry.com/how-to-make-clean-eating-pie-crust/

Ingredients Pie Filling:

• 1/2 cup honey
• 1/3 cup whole wheat flour
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 8 cups Apples (about 7 medium)
• 3 tsp coconut oil

Ingredients Carmel Sauce: 

• 2 tablespoons coconut oil
• 1/4 cup maple syrup
• 1 tbsp vanilla
• 1/2 tsp salt

In a small saucepan, place coconut oil with maple syrup and salt. Boil 2 minutes, then remove from heat and stir in vanilla.

Directions:
Heat oven to 425. 
Prepare the pie crusts.
Line the bottom of your pie plate with one of the pie crusts. Mix the honey, flour , nutmeg & cinnamon. Stir in Apples. Add the apples to the pie plate. Drizzle the carmel sauce over the apples. Drizzle the Coconut oil over the apple mix. Top with the second prepared pie crust. Cut slits in the the crust and seal the edges. Cover the edge with a 3 inch strip of aluminum foil to prevent excessive browning; remove foil during the last 15 minutes of baking. Bake until crust is brown and juice begins to bubble through the slits. 40 - 50 minutes. 

Count Down to Thanksgiving! Tips for a Successful Day!

So here we are, the week of Thanksgiving. Time for planning and prep. Now it should be real easy. Just do what I do each week. So thanksgiving is just one meal. It sounds simple but for some it might not be as simple as it sounds. You may have family coming in from out of town, you may be traveling, the kids are home from school, lots of activities are going on, many of which seem to be focused around eating.. Lets talk about some tips to get you through the week and the big day. 

 There is no reason why you can't stick to your workout schedule.  This week add a few extra workouts in. I know that I am going to shoot for an hour at least 3x this week vs my normal 25 minutes of T25. If you are traveling and are staying at a hotel you can take your laptop and do your workout in your hotel room.  If you dont have a laptop, improvise, go to the gym and make sure to get in a sweat session. Workout early in the morning and get it out of the way. Invite a family member to workout with you. 

Make sure to eat breakfast!! This week I am going to make sure to get in more protein and veggies. Shakeology will be breakfast or lunch on thanksgiving day, I want to make sure that I eat as I normally would during the day. I will have my morning snack, and lunch at home before heading out. By doing this I am less likely to overeat on appetizers at my sisters. The one change is that I will hold off on any carbs until my Thanksgiving meal on that day. 

Hydrate --  drink plenty of water throughout the day.  When you are traveling it's easy to not drink your water.  Make sure that water is still your main drink of choice and that you are focused on 1/2 your body weight in ounces each day. That is the key to keeping hydrated, full, and not over eating.

Will cocktails be on the menu? What are the best options?  I recommend vodka and soda ( I love Lacroix water) with a lime. OR a glass of wine. But remember that that those drinks are carb servings. On those days I make sure to load up on veggies during the day

While you’re giving thanks and spending time with the people you love  DON’T be like the average American and pack on unneeded pounds – you’re better than that.I know you’re probably going to eat more on Thanksgiving than you would on most Thursdays. And, I understand. It’s one of my favorite holidays too! I want to eat all my favorites (sweet potatoes, pumpkin pie…), but I also don’t want to have the stuffed uncomfortable feeling when the meal is over or have the gulilt the next morning and feel like I’ve undone my progress. Of course, if you’ve been exercising and eating right, one day won’t undo all the work you’ve done. 

This year do something different. Start with the Veggies first. Put those on your plate before you add all the other favorite fixins.  Think of food as fuel not as comfort. Just because it is the holidays,  I still stick to the plan and eat every few hours.  Here are some great tips from Autumn Calabrese for how to make your plate on thanksgiving. 

If you know the menu think about it before you arrive. Vision what your plate will look like. Know before you sit down what you will and will not eat. What can you go without. For me I will skip the roll. There are other carbs that I would prefer to eat. DO NOT go for the second plate. I know that it all tastes so good but you don't want to end the evening STUFFED and miserable. I know that I am not going to skip the Crustless Pumpkin Pie (I make a fabulous Clean version !! ) so I need to save a little room for that. 

I wish you a healthy and happy Holiday!!!!  

NOTE:  I am going to be starting a holiday survival guide group December 1st through 31st.  If you want some tips just like this to staying on track for the month of december and that extra level of accountability then make sure to join here!

The requirements are 30 days of Shakeology, Fitness Program optional, option to start with the 3 day refresh and or the 21 day fix!  Think about it this way!  Don't wait until after the holidays to get started.  You can actually lose an average of 2lbs a week between now and Christmas! Think 10 lbs gone before the ball drops on 2015!  

Crustless Pumpkin Pie

Who doesn't LOVE Pumpkin Pie for thanksgiving? Well my FAMILY DOES - every year I am in charge of dessert (thats my thing) 's when I started to change my ways to Cleaner Eating I had to rethink my recipe. It was actually SIMPLE !! All I did was swap out 2 ingredients and the family never even new.. NOW THEY WILL if they read this Blog post LOL !!! Same great taste just a little better for you! 

So I actually came across this recipe because of the pie plate that I have.. I didn't want to try and get a crust to fit that shape and I thought that the pie plate was super cool  - Hence the CRUSTLESS PUMPKIN PI!! Funny how that works sometimes !! Now the family asks for it every year.


Ingredients:

• 16 oz pumpkin - canned
• 8 oz Almond Milk ( I used vanilla)
• 2 eggs
• 2 egg whites
• 3/4 cup honey
• 1 tsp cinnamon
• 1/4 teaspoon allspice
• 1/8 tsp salt
• 1/2 cup graham cracker crumbs

Optional: Top with Cool Whip


Directions: 
Combine Pumpkin, milk, eggs, and egg whites; beat until well blended. Mix in honey and spices, blending well. Stir in crumbs. Spray high sided 9" pie pan. Pour filling into pie pan. Bake at 325 for 40-55 minutes until a knife inserted in center comes out clean. Cool. Refrigerate over night. Serve with cool whip

Holiday Survival Guide

The Holidays are fast approaching. They are going to be here before we know it. How are you going to handle all the extra temptations this year? 

The way I look at it you have 2 choices: 

1. Do Nothing about it and be uncomfortable, bloated and guilty for eating to much. And continue to tell yourself that you will just start at the beginning of the year.

2. Make a conscious effort to make some changes that will leaving you feeling good about yourself and may even help you drop a few pounds along the way. 

I know that this can be much easier said than done. This is my hardest time of the year as I LOVE to BAKE and I LOVE all the sweets and treats that the Holidays bring. But lets make a deal this year, I want you to focus on one day at a time, one meal at a time. 

Your going to be tested and more than once.. There will be holiday parties, that are flowing with amazing spreads of food and delicious cocktails. It is the season of giving so, everyone will be exchanging chocolates and Cookies. 

Stop me here if this is not what you have ever experienced. :) 

On average, most people will put on 5-10 lbs over the holidays, and I admit in the past I have been guilty as charged. The stresses of the holidays alone can be a big part of the binging and overeating. 

Well who's up for a change ??  I want to share my tips with you so that WE can stay ACCOUNTABLE this holiday season. Yes I said WE -- I to need reminding and I need to set goals for myself to stay on track. ( I can be easily distracted by a tray of Cookies) The key is to learn to stay on track and enjoy meals but to NOT OVER DO it. 

November/December health and fitness goals:

1. Lose 5 pounds. This is my big goal! I am currently doing T25 until  the new MAX 30 workout comes out in the beginning of December. I am super excited to really push myself and want to follow it exactly. 
2. Workout 6 days/week! I know that I personally need to be active to reach my goal of losing 5 pounds and working out sets my tone for the day. 
3. Drink one gallon of water every day! I have a Gallon jug that I have been taking with me everywhere and by seeing that in front of me it really gives me that reminder to keep filling up. This helps keep me full so that I don't reach for something else.
4. Watch my Carb intake - This is the area that I struggle so I am making an effort when I am meal planning to don't sneak any extras in this category. I will reach for a fruit, veggie or protein snack instead. 
5. Hydrate with my alcohol intake. I'm not going to lie here, I am not going to give it up. I truly enjoy having a night with some wine or a Vodka & LaCroix water but I will make sure that I am upping my water intake to keep myself hydrated, ** Make sure to drink a full glass of water for each alcoholic drink ** Try and stay away from all the heavy liquors like baileys and kahlua etc. I know that there are some tasty recipes to try but this year take a different approach. Try something lower in calories. 
6. Drink my Shakeology before a party  - When you know that you are going to be tempted by things that may interrupt your progress, take some steps ahead of time to set yourself up for Success. This year my goal is to prepare a Shakeology and drink it on my way to a Holiday Party. This will allow me to be full not hungry when I arrive and therefore I will not be tempted to graze over the food tables. 
7. Prepare a Healthy Dish to bring - when I am bringing a dish, I always make something that I know I can eat. That way when I am ready to snack on something I know that it is a better choice for me.
8. Get some REST - with all the extra activity going on I tend to forgo sleep. Well when I do this to much, i end up hitting a wall. I don't want that to happen this year so I am going to do some better planning with may activities, so that I can get the sleep that I need each night. I know that is is equally important to keeping me healthy and sane!!  

I am determined to make this my healthiest holiday season ever. I am going to have more energy, and life to devote to my family and friends and really focus on all of the things I have to be thankful for!

What are your health and fitness goals for this month? 

Free 7 Day Clean Eating Group !

So Thanksgiving is just around the corner and Christmas will be here before we know it . There is no better time than NOW to take a look at your eating habits and attempt to clean them up a bit. Its amazing what a little bit of change can do for you !! 

Its not to LATE to get started so I wanted to get this in just before you sit down to that BIG THANKSGIVING MEAL. Let me share with you what I have been doing and how it can benefit you. You may be  unsure of how to get started or what it is all about? That's where I come in :) 

My life has been changed by Clean Eating and Beachbody workouts. I think that everyone is worthy of being the healthiest version of themselves and so I want to share my experiences so that you can make this about a lifestyle change and not a crash diet.

When I started out I thought that I was eating really healthy, i was just cheating way to much on the weekends. Well I was wrong. It wasn't easy at first, I had to make some modifications to my thought process of how I approached food. I had to learn how to take those foods that I really loved and modify them to make them a better version so that it would benefit me and not hinder my progress. My family gave me push back on some of the NEW RECIPES that I was trying out. We learned that you don't know if you don't try and some have never crossed the kitchen to be made again and some are part of the regular routine. Yes this was a NEW for me. But I had a made a choice in my life that i needed a change. 

If you are serious about learning how to eat clean get the book:  "EAT CLEAN RECHARGED" by Tosca Reno.  It completely changed the way I looked at food!

So if I can help the process along by giving you a 7 day meal plan, daily accountability, motivation and support then I am all for it!  

What are the requirements?

1.  You must make me your official Beachbody Coach by going to my site and creating a free profile.  This way I can send you recipes, meal plans and monthly motivation and tips to keep you on track with your lifestyle.

2.  You must participate for the next 7 days in our online closed facebook group each day!  

3.  Commit to checking in 1x per day, rating your day and charting your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 7 days!!!!  You are more likely to stick with it if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on Monday November 13th so please reserve your spot today!

>>>>>Email me at mshewell1218@gmail.com to get enrolled in the free group!

Pumpkin Oatmeal Casserole

Quick and Easy !

Well it still is the Pumpkin Season !! I love anything pumpkin and I am always running behind in the mornings getting ready so I am always looking for something that I can prepare in advance and have on the go. This is FANTASTIC !!  All set and ready to go in individual servings just grab warm it up and go !!

 

This isn't just for breakfast, I would eat this as a snack or even a dessert !! 

This makes approximately 12 servings
Ingredients:

• 4 cups unsweetened almond milk
• 1 cup prepared pumpkin (canned or home baked)
• 1/2 cup pecan pieces


• 1 cup fresh cranberries
• 2 tsp pumpkin pie spice, no sugar added
• 1/4 cup honey
• 2 tsp. vanilla extract
• 2 cups steel cut oats
• 1/2 cup golden raisins

Directions:

• Preheat oven to 400 degrees.
• In a casserole dish (9x13) blend together the almond milk, pumpkin, pumpkin spice, honey and vanilla.  Stir gently until completely combined.
• Add the oats, pecans, cranberries and raisins.  Stir briefly to combine.
• Bake for 45 minutes or until the casserole is soft and cooked through.

Eat and enjoy!

Did Someone say FROSTY ???

FROSTY Shakeology

Oh who doesn't love a FROSTY  from Wendy's !!  To thick to use a straw so you need to get out a spoon and eat it out of the cup !! Well I have found a way to get something that tastes JUST LIKE IT !! 

Yep is just one of my many versions of tasty Shakeolgy !! I love playing around with different ingredients !! This one I kinda stumbled across on accident !! (to much ice and frozen banana)

Frosty Shakeology 

• 1 scoop Chocoloate Shakeolgy (or you can use 1/2 Choc and 1/2 Vanilla)
• Large cup of ice
• 1/2 FROZEN banana (yes it has to be frozen)
• 1 tsp almond butter or PB2
• 1/2 cup almond milk

Blend !! It should come out really thick !! You may need to adjust the amount of ice to liquid ratio.