3 Day Plant Based Pick Me Up

There are so many cleanses, detoxes and quick weight loss products out there but how many do you think actually help your body in the process? 

When doing a cleanse it is so important to still have good fats, fibre and actual real food to help the process of eliminating all the crap that is in your bodies. Most miss those elements. Hence the hangryness that usually accompanies most detoxes and cleanses.

What is the 3 Day Refresh?

It's a plant-based cleanse designed for anyone who wants to detox their bodies without starving themselves! You'll have smoothies, salads, fruits, veggies and healthy fats for 3 days. In just that short period of time the REFRESH, will help you get your health, energy andvitality back on track----all while still eating good food and not starving yourself. You'll conquer your cravings. Get a less bloated look aka flatter tummy and less 'fluffy'(my word for it) Feel lighter and more energized. And your clothes will fit better.

How is the Refresh different than other cleanses and detoxes?

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs. Plus, you actually get to eat delicious, real food during this program. Bye Bye Hanger. 

Why do a Refresh?

• You need a clean break from a period of unhealthy eating. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work.

What is included in the Refresh Kit?

• 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan,Tropical Strawberry Vegan, Vanilla Vegan or Cafe Latte Vegan during the Refresh as plant proteins are often easier for the body to digest)
• 6 packets of Vanilla Fresh (high-protein shake) • 3 packets of Fiber Sweep (digestive drink)
• Program Guide
• Free Gift from me 

What will I eat?

• WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
• BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option 
• MORNING TEA: 1 cup of unsweetened herbal or green tea 
• LATE MORNING: Fiber Sweep, a digestive health drink
• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list 
• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list.
• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

What can I expect?

• The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day.
• Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.
• If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.
• If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.
• We recommend mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing. (there is 3 Day refresh Yoga on Beachbody on Demand that you can do for free with the 14 Day Free trial or if you are currently subscribed to BOD)

What support will I get while completing the Refresh?

• Support and daily check in's from ME your coach.
• Access to our on-going Positive Vibe Tribe Accountability group via FB or our off FB app My Challenge Tracker App.
• Access to 3DayRefreshAdvice.com, where the Team Beachbody Message Boards staff can answer all your questions about the program only if you aren't happy with my answers :p
• Day-by-day online support
• Mobile-enabled website content

Transformations:

The picture above is the first time I ever did 3 Day Refresh and it was my first year of my journey. I lost 8lbs in 3 days and was blown away.

If you want to kickstart your fall off with a refresh you can do so by grabbing a kit here!

If you order before August 26th you will save $$. 

Ready to get Back to School Strong? Join our 30 Day bootcamp by filling out this application here!

Need more info? 

Email me at coachkristies@gmail.com

IG: @KristieSeredaWellness 

FB: fb.com/KristieSereda 

Adult Napping: Helpful or Harmful?

Napping is just for babies; Naping throughout the day causes me to be less productive and MORE tired

Yup, I hear you and I sued to think the same things. Actually, this is the Stigmas around adult napping that most people have. The reason being, I found for myself and probably the most of the world, is that we are just not educated enough about napping and the benefits. 

There are 3 types of napping:

Planned Napping: This is when you may nap before you get tired if you know you will be up longer than your usual.

Emergency Napping: Occurs when you find yourself so dang tired that you can't continue to function. Usually when driving or operating something. I don't think I am the only one who pulled over on a long road trip to cat nap. 

Habitual Napping: Is when a person taps a nap at the same time each day. Most young kids are like this as they have routine or even someone who takes a quick siesta after lunch each day.


Are you a napper? If so let me know in the comments which one you are. 

Benefits of Napping:

• Naps can enhance performance, restore alertness and reduce mistakes and accidents
• Ease stress and help with memory.
• Naps can restore alertness directly following the nap and even into a few hours after
• Napping can have some psychological benefits like feeling a sense of luxury, a mini-vacation, and can be an easy way to get rejuvenation. 
• Naps can help you be more consistent in your everyday tasks

Although there are great benefits there are some negatives as well:

• Sleep Inertia
• Nighttime sleeping problems

Tips on how to figure out if napping should be something for you to start:

If you are experiencing new fatigue or tiredness maybe from a switch in work hours , pregnancy, illness, #NewMama life you may want to figure out how to incorporate a nap time into your daily routine. 

If you know you are going to experience sleep loss that night then might be a good idea to get some shut eye or rest.

If you just feel it is something you want to try then by all means follow the tips below on how to nap in a way that will benefit you.

Tips for nappers:

You want to create a restful sleep environment - nap in a dark place comfortable room temp and very few distractions.

Keep your naps short - ideally you want to aim for 10-20mins anything longer can create a negative effect on your body and make you more groggy and less functional. The ideal time is 15min cat nap.

Nap in the early afternoon- I don't know about you but usually around 2-3pm I start to have "stupid" brain. Meaning I basically stop functioning. (My usual wake up time is 3:30am because I am the most functional early morning before the pitter patter of little feet followed "mama, mama, mama, mama," starts). So usually after lunch is a quiet time for everyone and it does help a lot.

Now that you have an idea about napping are you going to give it a try? Remember you don't need to actually fall asleep to rest and get the benefits. Mindful breathing, meditation in a similar environment as you would for napping will also be beneficial as well, unless you are dog gone tired and then please have a power nap for the sake of all those around you :)