Monday, August 25, 2014

3 Day Refresh ... Final Stats and Final Thoughts

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As many of you know, I just completed the 3 Day Refresh . I told you that I would give my honest opionion of the refresh, and not just some hype about what it can and can't do.

A little background on me. I am fit. I work out almost every day doing some sort of Beachbody Program. I have decided to take a little break to give my body a true rest after working out solid for a very long time. I eat clean. My breakfasts mostly consist of Shakeology or oatmeal or boiled eggs while my lunches and dinners include lean protein and lots of veggies. I rarely eat out.

I decided to do the 3 Day Refresh for a couple of reasons; First, I am a Beachbody Coach and I won't promote a product unless I believe in it. Secondly, I wanted to prove to myself, yet again, that I am in control of me and what I put into my body. Read more after the page break!

3 Day Refresh Day 3 Meal by Meal Feedback

Day 2 was much better then Day 1. I didn't feel overly tired and I actually stayed up to watch Doctor Who Series 8 premier ... yes, I am a nerd and a geek and a Whovian!

I opted out of the soup portion of my dinner and I did the Vanilla Fresh correctly last night. That is to say, without fruit.

Someone asked me what my purpose was for doing the Refresh. First, it's to remove all the toxins from my body. When I started Les Mills Combat, I utilized one of their recipes for lunch quite often, the Burger. It seems my body does not like red meat on a continual basis and typically I only eat poultry and fish. Those burgers really did a number on me and I was bloated and crampy and just ... ugh. So I want to clear the remnants of that out of my system. Secondly, I wanted to re establish that I have self control and self discipline. Doing something like this requires both. My boyfriend got Subway last night. I wanted one SO BADLY, especially after moving stuff around all afternoon but I got home and measured out my baby carrots and my avocado and had that instead. Self discipline at it's finest. Read more after the break

Saturday, August 23, 2014

3 Day Refresh Day 2 Meal by Meal Feedback

Day 2 of the refresh. First a little feedback for Day 1, post blog. 

I passed out at about 8:00pm last night on the couch. I was so tired. I was beginning to get a headache and I knew that it was from not having coffee in the morning or through the day. I woke up around 9pm and went to bed at 10:30pm. At 3:30 am I got out of bed and took an Excederine Migraine pill. The headache is barely there this morning but, rather then take chances today, decided to have a cup of black coffee. I may have 2. No refresh is worth me going through that for 2 more days. I also have a huge day of clearing out a storage space and moving that stuff to my moms house, not to mention clearing out a closet here at home in preparation for paint (long story). 

Upon Waking 7:30am - I drank a full glass of cold water and brewed a black coffee. I drink my coffee black anyway so this is not an issue. (read more by clicking read more)

Friday, August 22, 2014

3 Day Refresh Day 1 Meal by Meal Feedback

Upon waking I had the prescribed 10 oz of cold water. They recommend that to start your day and begin to get the body lubricated. Throughout the 3 day refresh they say to drink lots of water. Since I drink about a gallon of water every day this won't be an issue for me. 

8:30 am: The plan calls for Breakfast minimum 1 hour after waking. I had to schedule the meals on a spreadsheet to make sure that I would be eating dinner around 6:30 pm. Breakfast consisted of  1 Scoop Vanilla Shakeology (I opted to not do the vegan plan for this), 1/2 Frozen Banana, 10 oz filtered water and ice blended. 

I have to say that I miss my almond milk and while it's not technically dairy, it does contain the word "milk" so I wanted to at least stick to the plan for this portion. The shake itself wasn't bad. I never mix my Shakeology with water so I didn't know what to expect. I was pleasantly surprised.  I am a little light headed by I attribute that to the lack of caffeine not the lack of calories.(read more by clicking read more)

3 Day Refresh ... Day 1

I decided to do the 3 Day Refresh this weekend (August 22-24, 2014). Over the course of the next 3 days I will be consuming LIMITED calories as well as healthy drinks and veggies. I started out this morning by taking my measurements and weighing myself. I will report on all of that on Monday when I am done with this journey.

Please always check with a physician before starting a refresh, or any workout program to make sure that you are safe to do so.

When I look at my breakdown of meals on MFP I am really getting about the same amount of calories as I would on a normal day, I am just not "chewing" all my calories. The only thing that is really different are my snacks, which are typically higher in calories to fuel my after work workouts.

My macros are 47% Carbs, 29% Fat (all healthy fat) and 24% Protein so I am falling a tad short of my 50%, 20%, 30% macro goals.

My breakfast calories are a tad low at 175 calories, Lunch is 402 (includes calories for Fibersweep) and dinner is 304. This is about "normal" for me with the exception of breakfast which is usually between 250 and 350 calories.

The real challenge today will be no coffee. I have 2 green teas scheduled so we'll see how that goes. I have a 1/2 hour until breakfast and that will be vanilla shakeology, 1/2 frozen banana, 10oz of water and ice. I don't drink Shakeology with water typically, so we'll see how this goes. The banana should help.

I will check back over the next 3 days. 

Thursday, August 14, 2014

TBT KB Fitness Style

In 2010, I weighed 181 lbs. I was depressed, abusing drugs and alcohol and just completely unhappy with myself. I realized that I was a small 19 lbs away from hitting 200. That was not where I had envisioned myself being ... ever.

I knew about My Fitness Pal so I signed up. I started to go for 3 mile walks, increasing to runs over time. After 1 month I was ready to start my first Beachbody Program, P90X ... read more (with photos) after the page break.

Thursday, July 31, 2014

Brazil Butt Lift On Sale NOW!

Trainer Leandro Carvalho brings you a 60 day program the targets your butt from every angle to help lift, shape and firm your booty into bathing suit ready shape in 60 days. This comprehensive workout program also helps you tone your body from the bottom up and all over. Forget bulky thighs. Leandro's proven TriAngle Training method works the three major muscles of the buttocks: the gluteus maximus, medius, and minimus from countless angles. It's Leandro's unique angles that enable the focus on the "heads" of the muscles (where they attach to the pelvic bone and hamstrings) for the sexiest results. This is why Brazil Butt Lift can shape, lift, and firm the booty like no other workout! And NOW it's on sale at incredible savings. To find out more, including pricing for Retail Customers, Club Members and Coaches click read more!

Wednesday, July 30, 2014

Using the "Save Meal" Function on My Fitness Pal

Like me, many of you use My Fitness Pal to enter your food and keep track of what you are doing. I find that many meals I have are similar and it becomes cumbersome to fill in the individual ingredients every day. I have been doing this since 2010 so any "shortcut" I can utilize to make this easier I am going to use. Read more by clicking the link!

The Skinny on 3 Day Refresh (with photos)

I received my 3 Day Refresh kit in the mail yesterday. I will be doing this on August 15-17 and will be taking before and after photos as well as before and after statistics. I plan on doing a blog at the end of each day to relay to you my experience with the refresh. Read more by clicking the link (there's pictures!)

Thursday, July 24, 2014


email me to get on the list to be on of the first to hear about this new, less extreme, program from Tony Horton!

Body Beast ON SALE NOW!

If you've been waiting to try Body Beast or are simply looking to gain lean muscle, now is your chance for a (very) limited time, Body Beast is available at a SUPER DEEP DISCOUNT! I'll be picking it up and staring in November! Read more after the page break for pricing information and links! Also, if it doesn't show as the pricing listed in the blog post EMAIL ME for help. The pricing is supposed to roll out through the day on Thursday July 24th.

Saturday, July 19, 2014

Les Mills Combat ... The Road So Far

I am about at the 1/2 way mark for Les Mills Combat. This is like no other Beachbody program I have done, and I have done many (P90x, P90X2, Insanity Asylum's 1 and 2, Focus T25, P90X3). Dan and Rach, the trainers, and their team make working out FUN.

The first program in the schedule is the Training DVD. Basically this is a "how to" disk for the moves showing you different technique in order to get the form right. It introduces you to fighting terminology and the like. I watched the DVD but didn't do it. Initially, I ordered only the base pack (it was on Sale) but after doing 1 day of workout (Combat 30: Kick Start) I was hooked and immediately purchased the Combat Ultimate Warrior add on DVD's.

Saturday, July 12, 2014


I am currently doing Les Mills Combat, Ultimate Warrior Hybrid and todays workout was Upper Body Blowout combined with Core Attack. Well, I decided that since I have PiYO in the house I would do the Core workout from that program to try it out. What the heck did I get myself into?

Some people think that PiYO is a "girly" program or a whimpy program but if Core is any indication of the rest of the program, nothing could be further from the truth. I was working core muscles in a way that I'd never done before. Click on "read more" for rest of post


Well ... PiYO (pronounced Pie-o) is in the house. Today I have a LMC Combat workout, Upper Body Blow Out with Core Attack but since the program is here, I am going to be doing PiYO Core instead of the program workout just to "try it out" ... I'll let you know on the flip side how I did and how it was!

Friday, July 11, 2014

But Karen, what have you been up to since December 2013

I know it's been a while and I just wanted to get you all caught up on everything I have been doing fitness and nutrition related in the past 7 months. I am still a Team Beachbody Coach and would really like to help you get on the road to better health and nutrition! Contact Me for more information or Visit My Website . I can set you up with a FREE NO OBLIGATION account to Team Beachbody.

But enough about that, let's talk about some of the workouts I've been doing! (it's a long one but worth it!)

Thursday, July 10, 2014

Easy 3 Day Refresh to help JUMPSTART your weightloss!

Beachbody has done it again! With the 3-Day Refresh is 3-day program of specially formulated shakes, healthy snacks, and delicious, easy-to-preparemeals that have been scientifically designed to help you lose weight and break the cycle of bad eating whiledramatically improving the way you feel.* 

Wednesday, July 9, 2014

Still Here ... Still Strong!

Life tends to happen and before you know it, it's been 7 months since a blog post. Sorry about that. Decided to check back in with you and let you know what I have been up to! Some super exciting things in the Beachbody Universe! Up First: PiYO!