3 Day Refresh Review, Results and Meal Plan

3 Day Refresh - My Review, Results & Meal Plan!

My 3 Day Refresh Review

This has been my BEST detox by far!  I am a foodie as most of you already know from my blog...I was able to eat REAL FOOD which made the world of difference for me. I think thats why I have always failed at those juice detoxes and such, I can't go that long without actual solid food in my system.

I like how the spaced out the food throughout the day so I was never left feeling like I was starving.  I was FREEZING on day 1 but thats really normal while detoxing. The vanilla fresh shake for lunch and dinner is AMAZING! Usually vegan shakes sweetened with stevia have a super gritty texture & weird aftertaste but this one I actually looked forward too and it helped keep me fuller longer. 

The burning question...no, I was NOT on the toilet all day! This was not a bathroom ridden, shit your pants kind of detox, in fact, it was great for regularity <--- something I was a little worried about with cutting coffee for 3 days.

My final thoughts...I will be doing this again FOR SURE!

My 3 Day Refresh Results

As promised! My 3 Day Refresh Detox results!! ✌🏼 Down 6.5 pounds!

I want to share my experience in a nutshell....yesterday on my blog I shared about emotional eating & my love/hate relationship with food. I am an addictive eater, an emotional eater, a binge eater, and I've struggled with my body image my entire life...this is NOT about my weightloss, this is about gently releasing myself from the food trap. Allowing my body to heal itself, breaking my food crutch.

🎀This is about CONTROL & EMPOWERMENT 🎀

Things I noticed:
✌ Bye bloating...all those sugary drinks plumped me right up.
✌ Better sleep
✌ Clear skin <--- if anyone has seen me the past month & my acne, it was due to my diet!
✌ ENERGY! I felt like a sloth, now I'm a cheetah 🙈🐯
✌ I'll touch on the hormones in another post! I have been reading ALOT into hormones and their different effects on the body...I truly believe all my ailments & imbalances I have been experiencing over the past few months is due to dairy & meat overload!  

✌My Blood pH!!! <--- this is exciting to me haha I actually wen tot the health food store and bought test strips to monitor this! I thought I was a fairly healthy person, after all, i eat good and workout...but what I found out is I was actually "extremely acidic) Being extremely acidic is like a breeding ground for cancer and other diseases!  Cancer CANNOT survive in a perfectly alkaline balanced system!! and GUESS WHAT?! I am a perfect 7.0 pH this morning!!! Off the scale victory for the day!

Bottom line guys...if something doesn't feel right in your body, whether emotionally or physically, you need to change it! HealYour body, treat it with respect & care 💕

My 3 Day Refresh Meal Plan

SIMPLE...SIMPLE...SIMPLE!!!  I am a creature of habit so I tried to keep it REALLY simple for myself! Keep in mind with the food, you aren't eating you get full & spike your "taste good" feelers...your eating to NOURISH your body! Take the time to enjoy the food, the textures, the freshness, the AMAZING vitamins & minerals your giving your body. TAKE NOTE of how the foods make you feel...no shitty lag here!

Here is what I personally eat over the 3 days:

Day One

I ate a cup of Cantaloupe with my Shakeology and half a medium apple sliced with lunch.

Day Two

I ate strawberries with my Shakeology for breakfast & a cup of honeydew melon for lunch.

Day Three

I ate a small apple sliced w/ Almond butter for breakfast & Canteloupe for lunch.

** I also added herbal tea in the afternoon and a green tea in the morning to replace my coffee!  I added a little lemon to my water in the afternoon also.  ***I DRANK 4 litres of water EACH DAY!

I have done past, I have done the 3 day refresh where I added spaghetti squash for lunch with olive oil & minced garlic.

Ready for your REFRESH?  Canada - Click here! United States - Click Here!

Summer Slimdown Compound Effect!!

There are 15 weeks left until Summer is here

☀👙

1 pound a week = 15 pounds
1.5 pounds a week = 22.5 pounds
2 pounds a week = 30 pounds
2.5 pounds a week = 37.5 pounds
3 pounds a week = 45 pounds

Guys....this is called the COMPOUND EFFECT. Something that seems so small, done over a period of time = BIG RESULTS! <--Mind Blowing right?! I mean...who doesn't want to shred some fluff before Bikini Season??

I'm looking for 10 women to mentor through April who want to get BIKINI READY!! You do not have any experience or currently workout. <---thats my job! I'm going to mentor you and coach you based on YOUR specific needs. You bring the GOAL, I'll bring the PUSH!

Something I have learnt along the way....these things work better with SUPPORT! So thats what I am going to give you...both one-on-one and in a GROUP setting ONLINE!

Spots are limited! To be considered for this challenge, post below "I'm In!" or simply 📩 email me at kclawrence@live.ca & we will send you the details!!

20 Reasons Your Not Losing Weight

So you are following a fitness regiment and you eating better foods but your still not seeing the results you wanted...what gives?? Something I have learnt on my journey is that not all results are based on just cutting calories and sweating a bit.  There is a lot of factors that can actually contribute to your weightloss (or muscle gain!)  Here are a few things to consider:

1. Your not drinking enough water.

Besides the obvious reason of keeping your body hydrated, your body actually can lose weight with water intake! Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. Drinking cool water can speed up your metabolism.  Most importantly, your body stores toxins, water helps flush those toxins out...bye bye cellulite!

2.  You Only Do Cardio.

If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also helps your body build muscle and speeds your metabolism. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.

3. You Leave Out Food Groups

HELLOOOOO...who doesn't love carbs??  We have learnt the "carbs are bad" but this is completely UNTRUE! The right carbs are extremely beneficial and critical to our health. Giving up entire food groups can lead to a nutritional deficiency — not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbs, focus on whole grains and remember to monitor portion control. Usually it's the extra servings that add to your waistline, not the pasta itself.  And when i say carbs, i don't mean dunkin doughnuts.

4. You Wear Only Comfy Clothes

This is something I KNOW about myself...if i wear yoga pants for a week (yes, i have been known to live in yoga pants and tights), I got to put on my jeans and TOOO TIGHT!!!  Loose clothes are comfy, but they cover up the body and allow you to forget what you look like, which can work against your fitness motivation. Instead, opt for clothes that have a more fitted silhouette to help give you a sense of your body image. Or better yet, start the day in your gym outfit to inspire you to do something active.  I like to put on my favourite pair of jeans AT LEAST once a week to remind me of how badly i want to ROCK them.

5. You Skip Breakfast

Yaaa...im really busy too! And skipping breakfast may even seem like a  great way to cut a few calories but really what your doing is not starting your metabolism for the day. Your metabolism is what will burn calories for you all day long, even when your not working out...if you don't start your engine, your car isn't going to drive! <---if you skip breakfast, your metabolism is shut off!!  ALSO, breakfast eaters have more energy throughout the day, better sleep patterns, more focus and get more done! Take about easy efficiency! Don't have time?? Make a few servings of oatmeal ahead of time, portion them into baggies and have ready to go for the next morning! Here is what i LOVE and enjoy every single day for breakfast (it helped me lose 40 pounds and it takes me 30 seconds to make!! )

6.  You don't Eat Enough

Don't starve yourself to save calories for later. It'll not only mess up your metabolism, and by dinnertime, that famished feeling will likely cause you to eat more than you would if you weren't starving. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.

7.  Your Eating Low Fat Foods

OK...I've said this MANY times but i will say it again..LOW FAT=TOXIC SHITSTORM.  Fatty foods are needed in your diet! You need those healthy fats to complete a balanced diet...your cheese, your yogurt, your avocado, your dips, they are meant to add health fats to your diet, not be substituted with chemicals and sugars.  These types of foods should be portioned into your diet in same amounts.  And lets be real, low fat tastes "light", you end up eating MORE so the calories you think your saving, your not ;)

8. You Always Eat Out

Hitting your favorite restaurant is a great way to unwind, but you're more likely to indulge in a huge meal complete with appetizers, drinks, fried foods, and dessert. Calorie counts are also a mystery, since many foods aren't labeled. If you don't want to give up your nights out, then split a meal with a friend, order healthy options like salads and grilled chicken, and sip water instead of wine. <---I will often eat a snack before I head out to dinner, that way a side salad with a little chicken is more than enough for me.  PS...your wallet will THANK YOU!

9.  You Never Indulge

You eat chicken and veggies ALL THE TIME. I don't know about you, but with me, if i don't get a treat ever so often, when i see one its GO TIME! I have one cookie, then 4 cookies, then a few chips to offset the sweetness, then a few M&M and next thing you know I am like WTF just happened?! <---Don't be an impulse glutton.  Have your piece of cake, enjoy ever little bit of your cake, understand you worked hard for the piece of cake and move on with your healthy regime.

10. You think Walking Your Dog is Enough

A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch — big time — and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.

11. You OverEating Healthy Foods

Avocado, Coconut Oil, Dark Chocolate, Organic Chips, Nuts, Sunflower seeds....they are have AMAZING health benefits, but they are also loaded in calories and fat. You should be consuming some of these daily to help promote healthy brain functions, prevent heart disease, and grow your hair and nails BUT you don't want to add to your waistline. Really watch your portions on this one, a whole avocado or a handful of nuts is too much in a day.

12. Your Partner isn't on the Same Health Journey

A partner who's on a similar path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be making you fat. You can't expect to lose weight if your husband constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym! Communicating that you need his support in losing weight is a great first step in finding compromises — for both of you. For starters, the next time you have dinner out, offer to split an appetizer or skip dessert.  Another tip I love to recommend in this area is possibly joining a community of people with the same goals, somewhere to celebrate, somewhere to connect and somewhere to find support. Click here to find out more about the Inferno Challenge!

13. Not Enough Sleep

Making time for your workouts can mean less time for sleep, but it's important to get enough z's if you're trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body's ability to control its appetite: not enough sleep increases your appetite-stimulated hormones!  Also, eating your last meal too late at night can effect your sleep!

14. You Aren't Following a Meal Plan

How many times have you been unprepared for hunger to hit so you either ran through a drivethru or ate the first thing you can find thats quick in the fridge? I think if i didn't plan ahead i would do this daily! If you plan out your meals for the week and prep ahead what you can, when its time for a meal, you are prepared and excited to be making the right choices for yourself.  Also, this will help you stay on track with eating 5-6 healthy meals a day, boosting your metabolism. 

15. Your Not Getting Enough Protein

If your not enough enough protein (food for your muscles) your body will start eating its muscles!  Muscles burn fat. Muscles help you move through your workout more efficiently.  Muscles help you lose weight.  STOP EATING YOUR MUSCLES! Make sure your getting a little protein with breakfast, lunch and dinner!

16. You Don't Have a Plan

Here is what I used to do...I would say ok I need to lose 20 pounds. the first 3 days I would eat salads, our drink shakes, or do a few pushups then by day 5 I was on the couch with a book and a bowl of soup...The change I made? I have a set plan so I know what I need to be doing every single day. I have a meal plan that is simple to follow for my 6 meals a day, i have 30 minute workouts and a schedule I follow daily and I check in with my accountability group...nothing is left to guessing!  Need help with a plan? Check it out...

17.  Condiments & Topping Galore

A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your adding on. For instance, 10 croutons is an easy 100 calories.  Also, be aware of the little picking you do all day long...mommas with toddlers, watch those grilled cheese crusts you cut off, the "taste tester" of macaroni that turned into 5 taste testers, and the 2 hard candies you just ate at the office.<--- these are an extra 150+ calories each!

18.  Your Not Paying Attention

Aligning mealtime with a screen like your computer or the TV can hurt your weight-loss goals. Designating a special time for meals without distractions will help you connect to your food and, as a result, eat less. Sometimes you don't even realize how much you're scarfing when your mind is somewhere else.  And besides, you took the time to prepare your food...thank yourself and appreciate your food!

19. Your Still Drinking Pop (Soda)

I can't believe I even need to add this to this article! People, pop is chemical crap...its killing you. Soda is FULL of sugar and chemicals...sugar and chemicals turn to starch, turning to fat. Your body cannot process this so it stores it, as fat. Diabetes,  obesity, learning & developmental problems, tooth decay, hair loss, gall stones all on top of serious weight gain and your still drinking the stuff?  <---try swapping carbonated water with some added lemon, a herbal tea, or just chug down some good ol' H2O.

20. Your Not Taking the Time to Love Yourself

This is what I believe is the most underrated cure for obesity. You become what you constantly tell yourself you are. if your fat, if your unhealthy, if your unorganized, if your tired...you WILL BE!  If you are going to have success on your weightless journey, you have to learn to appreciate your body as a living, working machine.  If you tell yourself you are beautiful, you are healthy, you are fit, you are organized..your body will automatically want to work towards that!! So here is a trick:  Write down 3 positive affirmations for yourself and put them somewhere you see daily (bathroom mirror) I AM BEAUTIFUL, I AM HEALTHY, I AM FIT, I AM MOTIVATED <3

Clean Eating Tomato Bisque Soup

Totally no secret i LOVE soup!! Especially with this fall weather hitting...SOUP TIME!!! I had a bunch of AMAZING tomatoes that were going really soft..TOMATO SOUP!  This one is one your little ones will also like!

Clean Eating Tomato Bisque

Ingredients

5 big ripe tomatoes (i had a variety so i used 2 big ones, 3 romas and 5 cocktails lol)

1 medium onion

1 cup chopped carrots (i used 2 handfuls of baby carrots)

1 celery stalk 

3 garlic cloves

4 cups chicken broth (i use Better Than Boullion)

2 tsp chopped basil (about 10 leaves fresh)

2 bay leaves

2 tbsp plain greek yogurt

1 tbsp coconut oil

Directions

1. Peel your tomatoes by dropping them in a pot of boiling water for 1 minute until the crack then quickly remove and let slightly cool. Peel and set aside.

2. In a blender or food processor, finely chop onion, carrots, garlic and celery.

3. Heat coconut oil in large pot and add the chopped veggies. Cook for about 3 minutes until tender. Add tomatoes and chicken broth. Add basil and bay leaves, Cover and simmer for 30 minutes

4. Let soup cool slightly. Add greek yogurt and blend the soup until smooth!

*21 day fixers* (1.5 cup) 1 green 

Fall Into Fitness Inferno Challenge

Fall Into Fitness Challenge

***HELLO SEPTEMBER***

Ok...YES Summer was NUTS! Its was for me too! Travelling, Beach, Camping, Sugary drinks and Beer, BBQs, Late Nights...and along with these the "PERFECT" excuse...its too hot to eat, I'm too busy, kids out of school, out of town...I USED THEM TOO!!! Until you try and fit into your cute skinny jeans and they are TIGHT!

But guess what guys...SUMMER IS COMING TO AN END! And your excuses REALLY need to also!! <---you know I'm right ;) lol

So heres my plan:

30 minutes of workouts a day you can do right from home! These can be based on your currently fitness level, no need to have any experience! EVERYONE has 30 minutes...or i will find you 30 minutes ;)

A SUPER SIMPLE meal plan! <---I am a foodie so cutting cheese and wine is NOT an option, ill include these <3 and i also have a 3 year old to please (i DO NOT make 2 meals!) SOOOO for the meal plans, lets do some family friendly crockpot stuff, some comfort food, and some old favourites!! <---We aren't dieting, i don't diet...we are going to learn how to eat in proper portions and FUEL or bodies!!

Accountability and support is going to come from my VIP Exclusive Challenge Group right here on Facebook! I will post a daily assignment to keep you complete plugged in and motivated! We use this group to give tips and tricks, ask for support and answer questions and CELEBRATE like crazy!! No one gets left behind & no one fails!

NO MORE EXCUSES!!! Its GO TIME! <--- I want to be in killer shape & feel amazing for all the Holiday stuff quickly approaching (think little black dress!!!), DO YOU?!?!

Give me just 30 minutes a day & I can change your life <3 <3

***Spots are limited*** We kick off the group September 28!

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Thai (Coconut) Curry Chicken

I LOVE CURRY! And Thai food! Unfortunately, the coconut milk and the fish sauce can leave this amazing dish a little on the unhealthy side! I decided to try a shot at this favourite dish making it lower in sodium, lower in fat, high in fiber, and still DELICIOUS!

Thai (Coconut) Curry Chicken

Ingredients

1 pound Chicken Breast, cubed

2.5 Cups Coconut Dream milk 

3 Tsp Curry powder

1 tsp Turmeric

1 tsp Himalayan Salt

1 tsp pepper

2 cloves garlic minced

2 peppers (yellow and red), sliced

1.5 cup Zucchini, sliced

2 cup Spinach

1 Tbsp Coconut oil

Directions

1.Heat coconut oil in large pan. Add garlic and stir for 2 minutes. Add chicken and brown.  While chicken is cooking add curry powder, salt, turmeric, and pepper to coconut milk and whisk together.

2. When chicken is cooked, pour curry mixture into chicken and simmer for 5 minutes.

3. Add all chopped veggies and cover for 5 minutes or until veggies and tender crisp.

4. Remove from heat and let sit for 5 minutes.

5. Divide into 4 servings Serve mixture over brown rice or cauliflower rice

ENJOY!

*21 Day Fixers*

1 Yellow, 1 red, 1 green, 1 tsp

*Body Beasts*

3 Vegetables, 1 fat, 4 protein

Zucchini Pizza Boats

 Lunches have always been a tough one for me! I am such a creature of habit and I tend to go for the quickest thing I can find.  THESE babies though have made my staples list!  And they are toddler and 21 Day Fix approved!

Zucchini Pizza Boats

Ingredients

2 small zucchinis

Grape tomatoes

1/3 Cup cheese (I used shredded tex mex I had left over)

2 TBSP pizza sauce (I use an organic sugar free variety)

1 tsp olive oil

1 tsp minced garlic

1 tsp chopped basil (i use organics in a tube)

Directions:

* Preheat oven to 425*

1. Cut the zucchini in half length wise and scoop out the middle guts.
2. Mix together the olive oil, basil, and garlic.
3. Line a baking sheet with tin foil and coat with cooking spray.
4. Put the zucchini on the baking sheet, top with the oil mixture (spreading over zucchini evenly), then top with the pizza sauce.
5. Top the zucchini with the cheese, grape tomatoes cut in half and any other toppings you choose!
6. Bake them for 12 minutes (time may vary denoting on size of zucchini slices)

*21 Day Fixers*
One green, one blue, one tsp

Clean Eating Challenge

TRUTH: Clean Eating is 80% of your success!

If there is one thing I have ALWAYS struggled with and have learnt ALOT about in my journey, IT'S CLEAN EATING!  I think there is so much information on the topic and it's hard to know where to start! I am REALLY excited to pay it forward to all of my friends and teach you the basic of what I have learnt along the way!

INTRODUCING THE INFERNO 5 DAY CLEAN EATING CHALLENGE!

➫You’ll learn the primary principles of Clean Eating
➫You’ll get a sample grocery list and some clean eating recipes
➫You’ll get a daily assignment to help you stay in track and focused for the full 5 days

Wanna join us?? The challenge kicks off Monday, May 11th! 

To register for the challenge:

Fill out my online form.

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Lemony Chicken Rice Casserole

Lemony Chicken Rice Casserole

This healthy recipe is really easy and is made with ingredients you probably already have on hand!  Plus, its ready in only 30 minutes. 

Ingredients

1 lb chicken breast or thigh - cut into 1 inch pieces

1.5 cup chicken broth (I always use Better Than Bouillon)

1/4 cup lemon juice

2 tsp. honey

2.5 tbsp plain greek yogurt

1 cup cooked brown rice

2 cups green beans - cut into 1 inch pieces

1/2 tsp both Himalayan salt and pepper

Directions

1. Bring chicken broth and lemon juice to a boil in a large pot, add chicken pieces, reduce to medium heat, cover and simmer for 10 minutes (until chicken is thoroughly cooked)

2. Remove chicken from pot and set aside; turn broth to high heat and let cook for 5 minutes

3. Stir in salt and pepper, whisk in greek yogurt and honey.

4. Add 1 cup of cooked brown rice 2 tbsp of water

5. Add green beans and let cook down for 5 minutes.

6. Stir chicken back into pot and serve!

**21 day fixers**

Each serving - fill up 1 green container with casserole

1 red container

1 yellow container

1/2 green container

TIP- if you don't have cooked rice already made, use one cup of brown rice and 2 cups of water and boil together until liquid is gone.  Start the rice before starting the casserole and everything will be ready around the same time!

21 Day Fix Holiday Challenge!

Are you ready to completely transform your body in just 21 days? Do you have trouble sticking to a fitness program longer than 3 weeks? Are you tired of counting calories, carbs & points? Wouldn't life be AMAZING if somebody gave you some containers and said fill these up with whatever you want, follow this exact 30 minute at home workout routine and you will lose weight! And you don't even have to leave your house!? Let's do this!!  Give me 30 minutes of your day and we'll sculpt your body and learn clean eating techniques to take you well beyond the 3 week challenge. "If it's important you will find a way.. if not you'll find an excuse." 

You can be anywhere in Canada or the US to join the Inferno Challenge. All workouts are done in the comfort of your own home.. on your own time.. The Challenge Group itself is a VIP Exclusive Facebook group where JUST the people doing the 21 Day Fix Challenge are added. As your coach, I post a daily assignment to keep you plugged in and motivated with your program! We also use the group to share recipes and tips, to motivate and support each other and CELEBRATE! This 'accountability group' will help you stick with the program instead of quit 3 days into it like 4 out of 5 people do. This is the LAST TIME you START OVER!! 

If you would you like to be considered for my Inferno 21 Day FIX Challenge Group, please fill out the application below and I will get back to you!! :) 

Fill out my online form.

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My 3 Day Refresh Review, Results and Meal Plan

My 3 Day Refresh Review, Results and Meal Plan

Here it is!!  So when I was down in Vegas my team challenged me to this 3 Day Detox that got launched.  When we went to Vegas I seriously stopped at nothing lol, I drank mojitos and slushie drinks, I ate food court, pasta and pizza and I really didn't sleep much! I NEEDED a good cleaning after all the "fun stuff" lol

While we were there we launched a BRAND NEW DETOX PROGRAM!!! The **3 Day Refresh** This is NOT a juice cleanse, not a starvation diet, not a crazy soup/lemon/cayenne thing....I ATE REAL FOOD! If you want to keep your metabolism HIGH and burning fat, you NEED food! I ate a variety of fruits, veggies and healthy fats along with protein shakes, shakeology and a fiber drink...EASY. The cool thing about this detox is its not only riding the body of harmful TOXINS and releasing the fat cells BUT its teaching you how to EAT. It teaches you how to feed your body and YES I will be adding the recipes to our regular meal plans.

I got a bit of a headache Day 1, this is normal when detoxing.  A cool cloth on the back of my neck really helped.  Day 2 was a breeze, I even did a bit of PiYo and felt amazing.  Day 3 I was a little tired and started to get pretty hungry but I was REALLY excited to see my results!

So here they are!
I lost 5 pounds and 3.5 inches!  I feel more focused, my digestion is better, my bloat is gone and I am sleeping amazing!



Here is the results for the other 2 coaches...