The 3 Day Refresh – A Kickstart to Healthy Habits

When you’ve fallen off track, or need a jumpstart to healthy habits, the 3 Day Refresh is an effective, healthy program that allows you to EAT & DRINK for three days, while shedding the bloat and increasing awareness of what your body needs.



I have personally used this program multiple times – and while days 1 and 2 can be a challenge, the results are worth the effort! It is based on fruits, vegetables, healthy fats (like hummus or avocado) as well as protein & fiber shakes to give your body EXACTLY what it needs.


Who should do the 3Day Refresh?

Users looking to lose a few pounds quickly and/or to look and feel better in just 3 days can use the 3Day Refresh. The program is for those who have “fallen off the wagon” with their nutrition and want to get back on; anyone wanting to kick start clean eating habits for the first time; or anyone just wanting to prepare for big event, milestone, or trip and look his or her best. The program is also for people seeking to undo the “damage” of a recent binge. Overall, this product is for anyone who wants to lose weight quickly, feel lighter, feel cleaner, improve digestion, feel healthier, curb cravings for junk food, or improve mental clarity.


What to expect – 

Pre-Refresh: For those who are not used to eating fresh fruits and vegetables daily, it’s recommended that they begin incorporating these foods into their daily diet (for example, a green salad each day during the week prior) and phasing out things like coffee, alcohol and animal proteins. Many will find it helpful to clear the fridge and pantry of tempting foods, so that compliance with the program is easier.


During The Refresh: When steering the body back to optimal health, there will be bumps in the road; including changes in energy levels, mental clarity, complexion, cravings for food, bowel movements, and even body temperature. All of these are temporary, normal effects of the following a reduced-calorie meal plan.

  • Overall Health – The 3-Day Refresh is intended to give users a break from poor eating habits and/or kick start healthy ones. After completing this program, users may feel lighter and healthier overall.  Some may experience improved energy, mood and sleep as well. The program is intended to kickstart healthy nutrition habits which will lead to a healthier lifestyle and overall well-being.
  • Emotional: Users are not expected to experience any drastic differences in mood (highs or lows) however some individuals may experience irritability or crankiness given that the caloric load per day is lower than usual them. Any such shifts in mood are temporary and not long-lasting.
  • Hunger/Cravings: Users may experience hunger or craving for foods which are not part of the program during the 3 days, however, these symptoms are temporary. The 3-Day Refresh meal plans is rich in fiber and protein and offers frequent meal, beverage and snack occasions to guard against hunger. Vanilla Fresh shakes taken at lunch and dinner also contain a clinically-tested potato protein extract which helps to curb hunger and cravings. The 3-Day Refresh is a restricted-calorie eating plan. If you find yourself becoming ill or feeling sick/lightheaded during the 3-Day Refresh, you should cease doing the program and consult with your doctor, if necessary.
  • Weight Gain/Loss: Weight loss amounts will vary by individual, but most users will experience a weight loss of 3 pounds on average.
  • Working Out: Because this is a restricted-calorie eating program, we recommend that individuals who wish to exercise during the program limit their activity to mild or moderate levels. For individuals who are used to extreme exercise, we recommend stopping extreme exercise (or tapering down to mild/moderate levels) 2-3 days prior to beginning the program and easing back into higher levels of exertion over the 2-3 days post-Refresh.
  • Body Aches: Some individuals may experience headaches or body aches during the program given that the caloric load per day is lower than usual. Any such incidences are temporary and not long-lasting.
  • Digestion: Improved regularity is a possible benefit of the program. However many users may not be accustomed to the higher levels of fiber in their diet, and this can lead to temporary gas, bloating or constipation. If users get a little gas or bloating, this is a sign that they need to up their fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps the digestive tract functioning. If gas is an issue, there are “low gas-producing” options in the veggie list and dinner recipes in the menu guide.
  • Sleep: Improvement in the quality of sleep is a possible benefit of the program. Sleep irregularities may be experienced by some individuals, however as the body recalibrates, and moves itself into healthier, systemic functions. Due to the short time period (3 days) of this program, negative sleep pattern changes should not be drastic or long-lasting.

Post Refresh : Users can expect improved digestion, energy, and some weight-loss. This program is aimed to put users on the right path towards better overall health. The program comes with a Maintenance recommendation in the program guide, and many challengers follow the three days with the 21 Day Fix nutrition plan.

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The 3 Day Refresh  is most effective in combination with Shakeology. Best known as “your daily dose of dense nutrition,” Shakeology is a premium superfood shake containing healthy ingredients, including super-proteins, super-fruits, super-greens, antioxidants, adaptogen herbs, pre and pro-biotics, and digestive enzymes. The amazing benefits come from herbs, roots, fruits, and vegetables that range from the commonly known, like pomegranate and blueberry, to the exotic, like goji berry and maca root. These incredible whole food ingredients from around the world, uncooked and unprocessed, provide a wealth of superfood nutrition all in one shake.

For many, Shakeology has reduced cravings, improved energy & digestion, aided in weight loss, and provided individuals with a nutritional meal, SIMPLIFIED.

As you finish the 3 Day Refresh, you’ll continue your journey with Shakeology to aide in maintaining your killer results!

In addition, when you purchase the 3 Day Refresh & Shakeology – you can add on 90 days access to Beachbody On Demand which will allow you to access HUNDREDS of workouts. These workouts range from yoga to extreme cardio, dance to weight lifting – you decide whats right for YOU with the help of your coach (that’s me!) In my opinion, the Club Membership KICKSTART challenge is the way to go. This will combine all THREE options – more bang for your buck!

If you’re ready to get your hands on the 3 Day Refresh with Shakeology & 90 DAYS OF ONLINE FITNESS – Click Here! 


Contact me for more details & support for your 3 Day Refresh journey! 


3 Day Refresh, 1 Month of Shakeology, 90 Days Access to Fitness

3 Day Refresh, 1 Month of Shakeology 

3 Day Refresh

[email protected]

To purchase the 3 Day Refresh WITHOUT Shakeology or Club membership – you may do so here

21 Day Fix Approved Turkey Meatballs & Mashed Cauliflower



Ok so you may have figured out by my presentation that I am no gourmet chef! 😉 But last night we took an adventure in the kitchen into homemade turkey meatballs and….MASHED….CAULIFLOWER. And guess what… it was a HIT! 😀

Added bonus – its 21 Day Fix approved AND it is SUPER simple to whip up! Here’s how:

Turkey Meatballs – 


2lbs ground turkey meat 

1 egg (beaten)

2 cups rolled oats 

parsley (we forgot this!)

Garlic powder, sea salt, paprika to taste 

4 Tablespoons Tomato Sauce 


Preheat oven to 350*. Mix together all of the ingredients by hand (this gets a bit messy) then scoop them into 1″ balls on a greased baking sheet! Cook for 15-20 minutes or until no longer pink in the middle. Be careful to watch for drying – ours were slightly overcooked. Top with extra tomato sauce!


Mashed Cauliflower

This is REALLY complicated, so be sure to pay attention! 😉 (Heavy on the sarcasm!)

Ingredients –

1-2 heads of cauliflower (1 head served two) 

Salt & Pepper 

Rinse the cauliflower & remove the greens. Chop it up! Boil a large part of water. Once boiling add the chopped cauliflower. Boil for about 15 minutes until TOTALLY soft (no resistance when you stab with a fork!) Once soft, drain the cauliflower and add it to a processor (we used the ninja blender). Blend! Add salt & pepper to taste. Voila! Done!


We topped it with a little EVOO spread as well.


Cauliflower = green container

Turkey Meatballs  2-3 (depending on size) with sauce = one red, one yellow, one green.



Sweet Potato Chili, Fix Approved!



21 Day Fix AND HUBBY approved! 💥

Have you ever tried SWEET POTATO chili? 😍

Super easy to make –

Brown 2lbs of ground turkey in EVOO
Layer the bottom of your slow cooker with;
– 1 chopped green pepper
– 1 cup mushrooms
– 1 small yellow onion chopped
– 1 medium to large sweet potato (peeled and cubed)
– 1 can (15oz) black beans drained and rinsed
Add the browned meat
Add 1 28oz can diced tomatoes WITH the juice

Season with 1Tbsp chili powder, 2 tsp cumin, 1 tsp coriander, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp paprika, salt to taste.

Cook on high for 4 hours – top with cheese if desired!

Fix container count = 1 red, 1 yellow, 1 green, 1tblsp, (1 blue optional!) ❤️💛💚💙

Husband Approved Lemon-Garlic Chicken Pasta

Occasionally, I just crave PASTA! But, I don’t like feeling like I ate a bag of bricks when I’m finished. So, here’s a healthy, light recipe that will keep you feeling fit & happy when you’re done! Bonus – you can modify to meet the 21 Day Fix guidelines!



3-4 Chicken Breasts cut into 1″ cubes

16 oz linguini (1 box) (whole grain for 21 Day Fix)

1 cup flat parsley

1.5 cups grape tomatoes (quartered)

2 cloves garlic

5 tblspoons olive oil

2 lemons (juiced)

salt/pepper to taste

grated parmesan cheese (optional)


Instructions (Stove top & dressing)

  1. Start water for pasta
  2. Put 1tblsp olive oil in a large sauté pan on medium heat
  3. Once heated, add all of the (cubed) chicken and cook until browned on all sides.
  4. Add the (quartered) tomatoes and chopped parsley and set aside on low heat – stirring occasionally.

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  1. Mix 4 tblsp olive oil and juice of two lemons into a bowl
  2. Grate two cloves of garlic into mixture
  3. Add salt & pepper to taste
  4. Whisk, and you’re done!

Now, put it together!

  1. Drain the pasta and add the chicken to the pasta pot.
  2. Add the lemon-garlic sauce.
  3. Mix for full coverage – serve it up!
  4. Sprinkle with parmesan cheese as desired.

Enjoy! And be sure to let me know if you try it, or modify it! Perhaps you’ll substitute chicken with tofu if you’re a vegetarian! If you’re following the 21 Day Fix plan make sure to serve up 1 yellow serving, (whole grain pasta), One green serving  (tomatoes), one red serving (chicken) and one (or .5) blue (parmesan cheese!)  The dressing is free! GO GIRL!

Chicken A La Alicia


I’ve made this before, and each time its like a PARTY of flavors and deliciousness that surprises all of the consumers. Super healthy, super easy. This is a paleo cashew chicken recipe that never ceases to please the crowd (aka, husband) 😉  I renamed it “Chicken A La Alicia” because its a recipe shared by one of my teammates that has been a FAN FAVORITE in our challenge groups! So, now I’m paying it forward to you!


  • 2 pounds boneless skinless chicken thighs, cut into bite-size pieces (prep!)
  • 2 tablespoons coconut oil
  • 2 red bell peppers, seeded and cut into bite-size pieces (prep!)
  • 1 1/3 cups raw whole cashews
  • 1 large bunch scallions, chopped
  • 1 tblsp of corn starch (recipe calls for 2 tblsp of arrow root powder, which I was unable to find!)
  •  sea salt to taste

For the Sauce:

  • 1/3 cup liquid aminos (you can usually find this is the organic section of your grocery store! Works like Soy Sauce)
  • 1/4 cup coconut vinegar (or rice vinegar)
  • 2 tablespoons tomato paste
  • 3 tablespoons raw honey
  • 3 cloves garlic, minced
  • 1 tablespoon fresh grated ginger
  • 1/4 – 1/2 teaspoons crushed red pepper


  1. Preheat a large deep skillet to medium high. Add the coconut oil and once melted, add the chopped red bell pepper. Saute for 2-3 minutes to softened. Then scoop out the bell pepper.
  2. Sprinkle the corn starch and salt over the cut chicken pieces and toss to coat. Add the chicken to the skillet. Stir and saute for 5-8 minutes until the chicken is mostly cooked through and seared on the outside.
  3. Meanwhile, whisk all the ingredients for the sauce in a small bowl. Once the chicken is mostly cooked, add the sauce to the skillet and stir. Add the red bell peppers and cashew to the skillet. Once the sauce starts to simmer, lower the heat to medium-low, and simmer another 3-5 minutes to thicken.
  4. If the sauce tightens up too much, add a little water to loosen it. Turn the heat off and add the chopped scallions. Serve warm over your choice of quinoa, brown rice, or white rice…. or whatever you fancy!

ENJOY! And be sure to leave me a note when you try it out.

Fiesta Bean Salad

Anyone else LIVE for Mexican style apps & entrees?

This one was quick, simple, and very “fiesta” appropriate (or… perfect for one indulgent night with endless margaritas). And while an entire bag of Tortilla chips is not ideal for your carb counts –  I hope you enjoy it! Its worth it.


15 oz. can garbanzo beans
15 oz. can black beans
3 plum (or roma) tomatoes
1/2 small red onion (less to taste)
1/3 cup cilantro
1 avocado

{For the dressing}
1 Tbsp. olive oil
Juice from 1 lime
1/2 tsp minced garlic
1 tsp. cumin
1/4 tsp. salt

1. Make the dressing: in a small bowl, add all ingredients and whisk to combine. Set aside.

2. Rinse and drain beans. Add to a medium bowl.

3. Dice tomatoes, roughly chop cilantro, and finely dice red onion. Add to the beans.

4. Pour dressing over bean mixture and stir.

5. Peel and dice avocado. Add it to the salad and lightly toss to combine.

Can serve immediately or chill for at least an hour. (If not serving immediately, you can add the avocado right before serving to prevent it from browning if you wish.)

Make yourself feel a little better with whole-grain scoop chips and ENJOY this unexpected flavor power-house snack!