Wednesday, July 16, 2014

3-Day Refresh: Overview and Day 1 Review

What is the 3-Day Refresh?
The 3-Day Refresh consists of three daily shakes, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

Though the meal plan is simple, it also offers many alternatives, including some creative ways to prepare your meals, so you'll see that you can actually enjoy eating healthy food without having to season it in ways that can damage your health and undermine your weight-loss goals.

What You'll Eat and Drink During Your 3-Day Refresh:
1. Wake Up: Drink 8-12 ounces of filtered water
2. Breakfast (within an hour of waking): Shakeology plus Fruit option
3. Mid-Morning: Fiber Sweep (digestive health drink)
4. Lunch: Vanilla Fresh (high-protein, hunger satisfying shake) plus options from the Fruit, Vegetable, and Healthy Fats lists
5. Afternoon Snack: From the Fruit, Vegetable, or Fresh Juice Options lists
6. Dinner: Vanilla Fresh plus a delicious meal made from the Dinner Recipes list

When to Begin The 3-Day Refresh:
Many people start their 3-Day Refresh on Friday morning so they can stay focused and disciplined through Saturday and Sunday--while others prefer to do it during the week to avoid the temptation of weekend activities. Bottom's your call. Just do it when you can commit to the program and not get sidetracked.

How Often to Do The Refresh:
Kick Start: For some, the 3-Day Refresh is a way to kick-start a healthier lifestyle-to make a clean break from eating habits that are not supporting your health and weight-loss goals.

Monthly Tune-Up: For others, the 3-Day Refresh serves as a regular monthly "tune-up" they can use to knock off up to 3 pounds or so each month. Just think, if you were able to maintain that weight loss throughout each month, by the end of the year you could lose 36 pounds!

Ultimate Year of Health: Still others use the 3-Day Refresh within a comprehensive approach we call the "Ultimate Year of Health." Do the 21-Day Beachbody Ultimate Reset once annually for a deep cleansing, then tune up with the Refresh 3 times quarterly, or as needed throughout the year.

What to Expect When You're Refreshing:
We got consistent feedback from our test groups that people hadn't felt "famished" while doing the program. This isn't a starvation diet or an all-liquid fast, and while it is low in calories (about 900 a day), it's packed with protein and fiber. So you will be nourishing your body properly--and you won't feel starved.

Can You Exercise, while on the Refresh?
It is recommended that you do mild to moderate exercise during the 3-Day Refresh. Can you hammer out a harder program? Probably. But the 3-Day Refresh will use your energy more effectively to help clean up your system if you're not, at the same time, also taxing it with the effort of repairing muscle after intense exercise.

**All of the above information is taken directly from my 3-Day Refresh Booklet.

My Day One Review:
This morning I had a hard time keeping my commitment to the Refresh. I woke up at 5:30am, took my boyfriend to the airport for his work trip, and came home determined to begin this. After all, this little box of goodies has been sitting on my dresser since I ordered it two weeks ago! Now is as good of a time as any to see what it's all about.

I followed the meal plan exactly. The Fiber Sweep tasted a bit like ice tea and lemonade, while the Vanilla Fresh was basically like a cupcake! DELICIOUS. I could seriously drink that one every day. The only thing I chose not to have today was a cup of tea after dinner. I chose to drink water, instead. Overall, I felt fine throughout the day. I had a slight headache from lack of coffee this morning (I am used to having 2 cups a day), but that subsided pretty quickly. I realized that I eat out of boredom A LOT more than I ever knew.

Every time my brain had a moment to think, I wanted to reach for candy, cookies, anything that I knew would only push me further away from my goals. I also made the mistake of going to the grocery store after work to grab some more veggies. Talk about mental clarity. I was spotting things I never even give a second thought on a normal basis to, from across the room. Sweets and pastries, candy bars, chips, you name it!

I walked out of there with only my carrots, cauliflower, blueberries, oranges, and organic vegetable broth in hand. I felt accomplished. I made the Coconut Steamed Veggies for dinner with 1 cup of vegetable broth. It was actually really filling and satisfying. I topped that off with my second Vanilla Fresh shake, and haven't felt hungry since. I am happy to say I survived all the temptations of Day 1.

Let's hope it continues through the next two days!

Tuesday, May 13, 2014

Life of a Nursing Student... turned Coach!

I realize it has been quite a bit since I have gotten on this little blog space of mine. I have truly missed it. A lot has happened over the last month...

I had final exams for nursing school, I moved back in with my parents to save some money for a house, and I began working more. My time has been spent a lot with family when I am not at work, but I am ready to get back in the game. I have today off from working at the hospital, so I spent my morning one of my favorites ways. I cuddled with my puppy, enjoyed a hot cup of coffee, and listened to my team's coach call recording again, since I missed a little bit of it last night.

As I sit here thinking of all the things I want for myself and my future, I keep wondering how I can best utilize my time and efforts to make it all come true. Less than a year ago, I was browsing employment websites to find a part time job to make ends meet. I was working, going to nursing school full time, and volunteering at a local hospital. In reality, I didn't have enough time to find a second job... or to add another thing to my plate of places to go. I wanted to be home with my boyfriend and our puppy. I was away from home enough as it was. [a lot of 12 hour work shifts, and 3 hours a day of drive time were enough!]

Then I found it. I found something most people would consider unconventional, as it is. An opportunity you might be skeptical of, and think I was crazy to get involved with. I sat on the idea for a couple months, myself. I thought it sounded unrealistic, and worried what people would think. "Maybe if I just tried it for a few days", I kept telling myself.

I laugh as I look back on that day now. I remember hitting "submit" on my form, and I freaked almost instantly. That was, until I remembered I had 30 days to get a full refund if I found it "wasn't for me."

Not for me? Oh, how wrong I was.

What was that awesome opportunity that scared me like crazy?

The one that completely changed my outlook on life?

Beachbody Coaching.

It sounds out of the realm of tradition, and what some people would consider to be a "scam". You might look at it as something where you need to be trained, skilled, or a health and fitness professional. Trust me when I say it is absolutely NOT. I walked into this opportunity completely blind. I thought I had a good handle on health and fitness, but this completely changed my entire outlook. This is the first time I began to see REAL results, without depriving myself of foods I enjoy, or spending hours in the gym doing the same three exercises. {{no wonder I never saw results. I had no clue what I was doing!}}

I knew I was meant for something more. There was a reason I stumbled across this opportunity. I just felt it. After wasting time worrying and wondering, I took the leap of faith. I couldn't be happier for that moment of "I CAN".

Sure, it's not a cake walk. This isn't a "get rich quick" scheme, or a cold calling sales job. It is about helping OTHERS, while helping YOURSELF -- to lead HEALTHY, FULFILLING lives!

I'd love to tell you this business is for everyone, unfortunately it's not.

This business IS NOT FOR:

- Those who lack self-discipline.
- Those who want to take the PATH of LEAST resistance.
- Those who need structure and everything spelled out ahead of time.
- Those unwilling to step outside their comfort zone.
- Those who are unwilling to change.

Who it IS FOR::

-Those willing and ready to get in the best shape of your life using Beachbody programs and/or products.

-Those FULLY committed to completing ALL coach training assignments and agree to living OUTSIDE of your comfort zone!

-Those who are COACHABLE and willing to spend a year making short-term sacrifices, if it meant spending the rest of their life enjoying long-term success.

-Those who want to create independence and freedom for you and/or your family, and also have a calling to give back and help others.

-Those who know deep down you were meant for something GREATER.

If you have DREAMED of more freedom, more financial stability, to spend more time with your family on your own terms, to make a difference, and to connect with others who share your passion and dreams...


If you are reading this and you hear that little voice, and your gut is telling you to GO FOR IT... I want to to hear from you!

Apply at:

**Deadline to apply is: Monday, May 19th!

Not for YOU, but someone popped in your head who would be a GREAT fit?! Tag them in the comments, or send them on over to! I'd love to hear from them, too!

Saturday, April 12, 2014

Super Saturday

] just got home from my FIRST ever Team Beachbody Super Saturday event, and the fire has been lit. 

Four times a year, thousands of Coaches host meetings on the same Saturday with the same mission. You get key training tips, share business practices, hear about new products and promotions, and find out anything and everything that can drive your business forward—full speed ahead. The coolest part is you get to connect with other Coaches face to face. It's a chance to celebrate one another's successes, bond with your team, and feed off a collective live energy you just can’t get from Facebook and Twitter.

As I was listening to fellow coaches share their journeys this morning, I got teary-eyed. The people I have met through this opportunity have instilled inspiration, motivation, and the ability to DREAM and BELIEVE I am capable of more than I ever gave myself credit for. I have reached goals I never thought possible... until now.

I am your average 27 year old. I am not perfect, and I will never claim to be. I have my ups and downs with fitness and healthy eating just like everyone else. I am a regular girl who wants to share what I am passionate about with each and every one of you.

I have never found a business model that was built upon the motivation, dedication, and success of it's members to better their own lives and those around them. I have heard some of the most remarkable stories of people's lives being positively impacted by this business. Free trips to exotic locations, meet and greets with celebrity trainers, paying off credit cards, being able to afford a new car or house, quitting their jobs and working from home making more money than they did at their previous position. It is a profound and humbling experience to be a part of such a positive and motivational company. Everyone is in it to help each other. To offer accountability, motivation, and support. For me, it is not all about the financial gain. I joined to help empower women just like you, to realize your full potential and reach your goals. I work hard to help you achieve your dreams.

I am sure some of you reading actually love your jobs. There is nothing wrong with that. I will honestly say, I do not think I am meant for that forever. Yes, I am in nursing school, and I want to help others in the most vulnerable times of their life. Yet, I also feel like I am meant for more. I want to be there for my future children... to watch them grow up, be able to attend their school plays and extracurricular activities, and not have a job hanging over me saying whether or not I have the time available to take off, in order to do the things I want to. I know something like this is still a ways out, but it is not impossible.

I am inspired, empowered, and motivated to continue helping others just like you to reach your fitness and financial goals.

I am also looking forward to Coach Summit in June. If you're thinking of becoming a coach, or would like to join my team, email me at and I will get in touch with you to answer questions and get started.

Forget what you've heard about network marketing in the past. This business is a game-changer, and a life-saver. I can personally attest to that.

Have a great weekend, friends!

Sunday, March 30, 2014

Bombshell Retreat

A couple of weeks ago, I was lucky enough to be invited to a FREE weekend get-away to a cute little tucked away cabin with some fellow entrepreneurs. I didn't hesitate very long before I booked a plane ticket to fly out to Pittsburgh, PA, where I met some of the most inspirational and amazing people ever. It all came about because of the hard work and dedication I have put into my Beachbody business over the past few months. This business has given me confidence, strength, a feeling of success and accomplishment. It has blessed me with some of the most amazing friends a girl could ask for... and better yet, the most liberating and humbling feeling I get every time I help someone get closer to their health and fitness goals.

So, without further ado... here are some pictures from my weekend get-a-way. It was full of laughs, hugs, smiles, business building, team building, group workouts, and feeling happy just to be in the company of one another. This was a once-in-a-lifetime opportunity, and I am SO thankful, happy, and blessed to have been a part of such a wonderful and life-changing weekend away.

This could be YOU!!! Are you motivated by FUN, fitness, financial independence, freedom to be your own boss, HELPING others achieve their goals, FREE trips and incentives to continuously work harder to become a better version of yourself, while motivating, supporting, and inspiring others to do the same? If this sounds like you, email for more details on how to get started on building your own business! I would love to have YOU join our growing team!

Thursday, March 27, 2014

What is Coaching?

I've had numerous people ask me "What is that coaching thing you're doing?" Some people just think I'm on Facebook ALL the time. My boyfriend knows that I'm passionate about helping others learn how to get fit and eat healthy. My family knows what a HUGE difference Beachbody has made in my life, physically, mentally and financially -->>> But what is it that we REALLY do as coaches?

I found out about coaching through a friend of mine (who also happens to be my coach now)... but I know most people like to dip their toes in the water before diving right in. So, I'm offering a FREE one week "What is Coaching?" group to answer these questions:

->> What does a coach actually do?
->> How much time does it take to be a coach?
->> Is there training available?
->> What kind of person makes a great coach?
->> What kind of income can I make and how?

If you want the answers to those questions and more, then join in the ZERO obligation "What is coaching?" group on Facebook. For seven days, I'll be sharing with you what it takes to be successful, and how you can CHOOSE your level of commitment based on your personal goals.

The group is FREE to just tell me you want in, and you're there. Simple as that! We kick off Monday, March 31st. Just comment below or email me at and I'll add you to the group. What have you got to lose?

Thursday, March 20, 2014

From Preemie to Healthy & Fit

Something resonated with me this past weekend. I was sitting at a BEAUTIFUL cabin in Pennsylvania, with some friends. Topics were being thrown around about life at home, our jobs, our futures, and what we wanted most out of life. I felt like I had already learned so much from everyone else... yet, my quiet nature kept me from talking about myself and my goals, too much.

However, something happened that really made me realize what a great gift I was given almost 28 years ago. It all started with someone asking me about my voice. It is raspy and can sometimes sound like I have a cold, to other people. Here's a little back story to set the tone. I was born 4 1/2 months premature, weighing in at 1 pound, 10 ounces and 12 inches long. No need to worry about your eyesight... yes, you read that correctly. I was a miracle baby, as my grandparents and parents always told me growing up. The doctors said I might not survive, and if I did... I would have a lengthy list of medical problems.

Me as a preemie
My parents had no idea what they were up against, as I was their first child. I can only imagine how scary it was for everyone involved. Back then, there was not all of the enhanced technology we have today. Many months, treatments, and prayers later... I was sent home two days before my due date. It is my understanding that I was still quite small, but the nurses and doctors trusted that my parents and extended family would take great care of me. I would be lying if I said they didn't. I have lived a very great life, so far. I fought like hell to survive... and I am eternally thankful to God, my family, and my amazing medical team who cared for me. And, as for the medical problems the doctors thought I would have... the worst of it is a very strong prescription for my glasses/contacts, and a raspy voice to which this blog post all came about.

I should note that I have one of those raspy, made-for-radio voices. So I am told. When I have previously inquired about why I sound the way I do, I was told that it was from all of the tubes I had as a preemie. Anyways, I was asked a few times this past weekend (and pretty much once a day, my entire life) if I was sick or why my voice sounds like it does. I did not take offense to that question as I used to, years ago. I simply smiled and told them my story.

I have had my fair share of struggles growing up. With being made fun of for my voice, being far too shy and quiet, trying too hard to be "perfect" so I could fit in with the "cool" crowd in school, struggles in school with learning, and basically losing sight of the big picture. I focused so hard on what I wanted right this minute, that I never planned for the long term. That was, until recently... Until I found a way to be healthy, get fit, and take charge of my future. Most importantly learning how to feel GOOD about myself! I was sick of hiding and making excuses for why things weren't going like I wanted them to, or why I acted the way I did. I obviously survived being born premature for a reason, so why was I going to waste my time shoving fast food and chemically processed junk into my body?!

I want you to know that it is never too late to change your life around. I used to think my prematurity set me back from the crowd. Like I wasn't good enough, creative enough, smart enough, or interesting enough for other people. Now I realize that none of that matters. What does matter is how I feel about myself, and that I do what it takes to live my happiest life.

It's time for me to DREAM big. BELIEVE in myself. and ACHIEVE the greatness that I know I am meant for. Are you ready to do the same?

Sunday, February 23, 2014

Beauty Meets Passion

This is a beautiful message. I am sharing it because I think it is very important that us women see that NO ONE is "perfect". We all have flaws, imperfections, and things we do not necessarily like about ourselves. This message spoke to me that I should love my self and my body. The good and not-so-good. There is no one else like me. That is what makes each of us unique. Each of us an individual.

I realize that society portrays this "ideal" self image of being super duper skinny, starving yourself or using diet pills to get there, and sending the message that this is raw beauty. I'll be the first to tell you, it's not! Beauty is inside each of us. We just have to be willing to see that.

A little bit ago, I had this realization about my life and things that I am passionate about. The tiny thought sort of snowballed over the morning, into something much deeper than I expected. It went a little something like this. Every one of us is passionate about something. Your career, children, education, family, friends, art, music, photography, using your skills and talents to style other people's hair, writing, helping people, health/fitness, and the list could go on. Then a thought popped into my head... something that I have never thought about before. We all share what we are passionate about with our families, friends, and people we meet along the way. We do this because we believe so highly about our passions that we want other people to believe in them and embrace them, too!

This brings me to my next thought. It is very obvious by now that I love health and fitness. Do I love to workout every day? NO! But I do it, because I know it will keep me healthy. Do I love to pass up that second piece of cake EVERY time?! Absolutely not. But I know that my body is fueled on nutritious foods more than processed, so I pick and choose my "happy" meals (aka. cheat meals). Am I saying you can't indulge ever? No way! Moderation is key. In fact... I had that second piece of cake at my niece's birthday party last night. It was delicious! Though, I will not be making a habit of it.

There are times when I feel people misconstrue my passion for living a healthy lifestyle, with pushing people to meet that unrealistic "ideal" image. As I have said many times before... no two people are the same. That's what is so beautiful about life. We each have our own individual personalities, attractions, favorite parts of ourselves, and flaws. That is why I promote HEALTH... not just weight loss. I promote FITNESS. Not a certain jean size. Most of all, I promote the opportunity for each and every one of you to live your best lives. Full of happiness and love for yourself and others. Never let anyone tell you you're not good enough, beautiful enough, or "skinny" enough. Love yourself, because you are worth it!