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All You Need to Know About the 3 Day Refresh | YogatationCa


*I am not a Beachbody coach or associated with Beachbody in any way. Do your own research, consult a doctor and use at your own risk.



This challenge tested my will-power and my cravings. Which is the whole point of the refresh, so points to Beachbody!


I am an intermit-faster. I have been since high school. Before it became a thing and there was an actual name, I was over here not eating anything till about 11am. Water and green tea were the only things my body allowed in - food, nope no entry!


Due to this, I modified this program to suit my needs. And really, that's the best part about understanding your needs and your body. Knowing what foods your body likes and dislikes. When you can and can't eat. It all works out in the end.


Fresh perspective coming into this challenge. A promise to myself and my body to complete this refresh for the reset of my system. My eating has been all over the place. Portions out of control, too much junk food, wine...so much wine! So this was not only something I wanted to complete for my body, but my mind and soul, so that I could get back on track. I was finding that it was getting harder and harder when I verd left to go right again and come back to where my body is happy, healthy and nourished properly.


"The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself". (Beachbody)

I set alarms on my phone for the 3 days to keep me on track. These helped termendancely! I didn't have to think or keep watch on the clock. *These are the times that worked best for me and my body. Please do what is best for you.




Day 1


The first day wasn't hard. I drank and ate all the things. Didn't feel deprived or hungry. I thought come dinner time I would be famished and want to eat my arm, but I was fine.


I captured all my liquids and meals on my instagram stories for day 1 and saved them as a highlight.


They suggest mild to moderate exercise while going through this challenge. Your body is working to remove junk from your system. Do it a favour and let it focus on that and not on repairing your muscles and having to split its efforts. I chose to do Day 5 - Freestyle Flow from Morning Meltdown 100. It is a yoga inspired flow so great for keeping it simple with meaning.


This was the first time I had tried Shakeology, and I'm going to get burned at the stake for this, but...I wasn't a fan. I know! Shame on me! But, I got threw it with adding the fruit to it and making it a full shake. What I will say is I was not hungry an hour after drinking it, so they get 100 points for that.


The Fiber Sweep was, well, interesting LOL. It says to mix and drink prombly. And I see why! Yeah know how when you put chia seeds in water and it starts to turn that weird gel - like texture? And you're left wondering what kinda sorcery this is? Well, that is what happens with fiber sweep if you do not drink it, like, right away. Shoot that shit like a shot, because within no time it is a thick gross consistency. It kinda has a citrus flavour, to me anyways. Wasn't terrible but I know way wish to drink that everyday.


The program suggests drinking 2 litres of water, 4 for maximum results. On a good day I drink 2L, so this was not hard for me to accomplish. With my day job, I travel a lot, I am finding it very hard to get my 2L in. Like, I can't stop every 5 minutes to pee! So I have found that I am dehydrated more than I have been in the past, which has allowed my body to hold weight and cravings to creep in. On day 1 I drank 3L of water, plus all the water for the shakes and teas throughout the day.


Oh, be prepared to pee, A LOT! Like, every half hour I was taking my walk to the bathroom. It became a joke with my husband and I while we watched TV (lol). But it was all good.


I went to bed feeling great that night without being hungry or feeling like I didn't eat anything that day.





Day 2


Woke up with a headache. Boooooo. Not sure if it was due to the challenge or just the environment. The month of December I was getting more headaches than I am use to, which is a default for my body to tell me to stop eating junk. I did a yoga flow from the actual program this day. Nice easy flow that had lots of twists to help promote removal of waste and get things flowing!


Fiber sweep started to work, maybe...I'm a pretty consistent pooper, so I didn't see a huge difference in this area. Everyone is different and everyone's body will have different effects. So I can not vote on whether the fiber sweep improved my bathroom breaks or not.


I found myself taking walks to the kitchen more today. Do you ever just go to the kitchen, open up the cabinets and fridge door and stand there looking into it, hoping that something will jump out and say "eat me!"? No, just me? Well, I found myself a few times in the kitchen and not knowing why I was even there. My alarm hadn't gone off for my next meal or drink, but here I was! I am happy to report that I always left empty handed unless it was time for the next step!


I started to crave carbs this day too. It wasn't bad, but I was really wanting pasta. I stuck with the program thought, showing myself that my willpower is still strong and that I can do this! So I pressed onward. I did not show most of day 2 as I am a creature of habit and basically stuck with the same things. When I did switch it up, I posted on my stories.


I drank 3 1/2L of water this day plus all the water for the shakes and tea. I filled my cravings and kitchen walks with water! Keeping busy is key to overcoming cravings and not mindlessly eating. Like when I'm watching TV or a movie, I am always holding my water. This allows me to mindlessly drink and not even really have to think about it. TV and munchies are a trigger for me, so this satisfies that need to munch and chill!







Day 3


It was very hard to get out of bed on day 3. The alarm went off and I turned all the alarms off till 11am. I felt foggy, headache was back and I just had no willpower to get my butt outta bed! Rolled myself out of bed around 8am this day. I did not get an exercise in as my body told me to rest. Drank a few glasses of water before having my green tea this morning.


Sometimes you need to give your body what it is asking for. This is why I am such an advocate for listening and learning your body. She really does know everything, if you stop and listen she will give you all the answers.


Also, it is cold & flu season while I am doing this refresh, so my body was telling me that it was getting run down. So I had a TV and chill day with my husband and furkids! Just want I needed <3


I still drank all the liquids, ate all the food. By the time the shakeology and mixed fruit had entered my body and started to pump me with the goodness, I was feeling better. Energy came back, headache went away and I was myself again.


Dinner time was the most difficult for me today. I really wanted pasta!!!


I pushed threw and stuck with the plan. Drank 4L of water today! Water to the rescue in helping me combat those carb cravings and finish this refresh off strong!


I ate and drank exactly like day 2, so nothing new to show for images :)


Results and Last Remarks


The day after I completed the refresh I felt awesome! Fresher, cleaner, bloat was gone! I took it easy with food still. Drank my water in the morning, like I do every morning. Drank my cup of mushroom coffee . I did not have any carbs, other than the carbs that are in veggies. No meat either. I really allowed my body to ride on what I had just done for it, not to it, the last 3 days.


I did not go into this refresh wanting the loose weight. That is not the goal of this refresh. It is to reset your eating habits, help you clean out your system and promote healthier eating.


With that being said, I did drop a few pounds. This was water weight and bloat from all the bad foods I ate over the last month.



Since everyone's body is different, my body plateaued after day 2. Which is perfectly ok, with me as by day 3 I was seeing the difference in my waist line and my body.


Now the big question: Will I do this again? YES! This program is designed to be done quarterly, safe enough to be done monthly or whenever you need a kick in the butt with your eating habits. Great for an event or before a vacation and after too ;)


Is this something that you have been thinking about trying but haven't taken the step yet? Or have you done it and what were your results and thoughts regarding your experience?


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Yoga is YOUR practice, YOUR time, YOUR journey. Let it be what YOU need it to be. Step on your mat and Let it all Go.

Namaste, Tal



*Disclaimer: These are my own, personal, honest opinions.  This post was not sponsored. YogatationCa is not a certified Yoga Teacher or Beachbody Coach and will not be held liable for any recommendations or information provided. This post is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. Therefore, try/practice at your own risk.  Always consult your doctor before trying a new exercise or program.

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