3 Day Refresh Results

3 Day Refresh Results

Hey there!  Welcome to my blog I look forward to sharing inspiring transformations with the 3 day refresh.  First off what is the 3 day refresh? After a weekend the thought of what went wrong its nice to know there is something out there that is easy to follow to cut the bad habits and help with getting back on track. The 3 DAY REFRESH IS A DRAMATIC CHANGE THAT WILL HELP CLEANSE YOUR BODY AND IMPROVE THE WAY YOU FEEL WITHOUT STARVING YOURSELF. 
           

Specially formulated shakes for 3-day results. Easy-to-prepare "clean" meals designed to help you lose a few pounds and never feel deprived.

 

If you've ever done a juice fast or an all-liquid cleanse that's high in sugars and low in protein, you may have found that you felt weak and sluggish. And any weight loss came right back. That's because liquid fasts can tax your organs, and mess with your metabolism.

The 3-Day Refresh is scientifically designed to do just the opposite. It detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs reenergize. That's why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.

 Each of the 3 days of the Refresh looks like this:

1. 8-12 oz water first thing in the morning
2. Breakfast – Shakeology plus a serving of fruit
3. Fiber Sweep – digestive health drink (this is the same Detox drink from the Reset)
4. Vanilla Fresh protein shake, 1 serving fruit, 1 vegetable, and 1 healthy fat (there are lists for all of these)
5. 1 serving vegetable and 1 healthy fat
6. Vanilla Fresh protein shake, 1 serving from the dinner recipes list, and optional 1 c organic vegetable broth

Lunch



I help others with getting start and back on track and wanted to share results from current customers and coaches on our team. 


Unknown-
Excited here today!!! I know that we should not always be checking the scale. But I needed to be sure my 4 pounds loss from the refresh stayed lost. WELL - TODAY showed another pound gone after using the 21 day fix containers yesterday. Down 5 pounds in 4 days.
Packing my containers for work. Good attitude for the weekend.

Laura-
5.8 pounds and 1.5 inches!!! I'm ready to keep going to make my August 31st goals. It wasn't always fun, but I completed the refresh and I'm so very very glad that I did. I feel so excited.

 Amy P.-
"Here are my official 3 Day Refresh results! I really want to preface my results with something first. I have always been a petite person but getting back to my starting size of 116.5 lbs took work. I ga...ined 45-50 lbs during each of my pregnancies. Clean eating, Shakeology, and the Beachbody workouts (mainly PiYo) got me back to my pre-pregnancy weight. It wasn't hard, but I was consistent and disciplined. I believe so much in these programs, especially for really busy people!

Now, my results for the 3 Day Refresh are 4 lbs lost. I also lost 2 inches from my waist and 1 inch from my hips. I've gained an appreciation for good and healthy food again, a realistic perspective when it comes to food portions, awareness of how much I used to eat unconsciously munching on snacks and my children's food. The Refresh really helped to break some unhealthy eating habits that I had picked up on my vacation a few weeks ago. I'm taking so much more away from these 3 days than just lost weight and inches. It is so worth the small effort to do the Refresh!"-Amy

I want others to jump start and get back to feeling their best!!   My goal as a coach is to help others to reach their fullest potential sometimes life gets in the way and we put ourselves last.  I'm letting you know it's your time!!  I also like to share when there is a special and the 3 day refresh happens to be on sale as well.

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Cize Test Group

Cize Test Group

 

 

 

 

Hey There!!  Welcome to my blog where you will find clean eating recipes, motivation, and ways to better your health.  A little bit about myself before we jump into talking about Cize.  I'm a country girl by heart, I live life with a free sprite and run the other way when to much structure is given.  I married my husband 8 years ago we currently have 3 children age 3 and under!!  I've always been driven in life by doing things most see with little opportunity.  In our 20's my husband and I owned a grease collection business and had over 600 locations in the state of Pa to pick up a waste product and turn it into fuel.  We sold the business to a company out of the DC area a little over 2 years ago and continue to be entrepreneurs. 

I came into beachbody 2 years ago just really wanting to lose the baby weight.  I felt defeated and was failing at losing it and my confidence was low.  I wanted to pay it forward and show other woman they too could do this.  So when I look at this picture of these lovely ladies in the first week of the test group working out and sweating for a bigger cause its a pretty cool feeling!  As busy woman I TRULY believe in craving out that daily time to invest mentally and physically into our health.  I swear sweating does a mind good at the same time. 

Let's talk meal plan when it comes to Cize, it uses the same system as the 21 day fix as far as the containers go. This just makes life simple!!  Oh and tasty while getting healthy and losing weight.  Here is an example of what I share within my accountability groups.

I have a few favorite recipes when it comes to this system of meal planning.
Chicken Caprese
Flank Steak
Beef Stew

In our household my husband would not be thrilled to eat chicken salads every night for dinner so these are just a few ideas on how to keep the family happy while creating a meal plan and not having to cook two dinners.

Before I show you a clip of what the Cize workouts look like I had to share where I spend a good chunk of the day.  Being outdoors with the kids whether its in the barn or the side yard.  So lets just say this workout is stretch for me!!  Give me weight training, running, or 30 minute cardio with at home fitness I'm good.  Cize is cardio but it involves dancing....Perhaps it will be like wine with time it only gets better?

So if you would like to feel more confident in your own skin, shred a few lbs, tone up, do so from at home fitness, give me four weeks of your time with checking in from an online closed facebook group lets chat.  Oh and we eat well also!!  No need to count calories its more so looking at nutrition and picking better options. 

*LIMITED SPACE

Oh I almost forgot to share what the results from cize, clean eating, and shakeology look like. 

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Cize Meal Plan

Cize Meal Plan

It's that time of the week where I sit down and plan out not only goals for the week but also what I will be eating.  Yes I know it kind of sounds crazy but it works.  How many times do you say to yourself this week is going to be better I'm going to set my alarm and wake up early?  Come Tuesday morning the pizza in the lunch room at work gets the best of you!!  I'm not perfect and those slip ups happen.  MY goal is to share with you a way to have a plan but stick to it as best as you can.  It's easy to get down on yourself and feel like you're in a rut!!  I'm here as you coach to shake you and wake you up and focus more on the solution then the problem. 

So the part of the solution is to have a plan, shop for the foods needed, and prep for the week.  As a busy mom and business owner I rely on shakeology for one complete meal a day that helps my general health all around.  With the rising increase in health care and coverage my goal as the woman of the house that does the cooking is to find recipes the entire family will eat.  I never want to raise kids and talk about "going on a diet".  I want to share with them and you as well how to create a lifestyle.  I will be starting a new workout program from Shawn T as well, called Cize.  It is designed for 30 days to have fun while sweating!!  From the 30 day workout program you can continue on for the more advanced dance moves that go with the base of moves you already learned the first 30 days.  The workouts last anywhere from 30 to 45 minutes each day along with an ab workout that is intense (I tried it out already) as a mom that has had 3 C-sections this is a good one and plan on using it a few times a week to strength the core muscles.

 

This program is for those that need low impact maybe your coming out of an injury and have been cleared that you can workout, pregnant (cleared to do light workouts), have high stress at the office and truly you don't want to think while you workout, you enjoy programs like Zumba or dance.  Shawn T changes it up a bit and for sure is much more relaxed while working out with you.  On average most are burning between 350 to 450 calories during the workouts.

This IS NEW!!  And I will be opening up our very first test group!! You will have the chance to earn 500.00 cash from submitting your before and after pictures.  We all start together and finish together.  Oh and we eat pretty good while getting in shape check out this mornings recipe that fits in the meal plan.
Mix Berry Pancakes!!

 

To receive meal plans and motivation while working out apply below and I will be in contact with you!!

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Cize Test Group

Cize Test Group

Well it’s almost here!!  I’ve had a lot of folks asking what is this Cize workout all about?  And I want you to know when I first heard about it I thought NOPE not happing but I really wanted to say I tried the workout.  Beachbody on demand has allowed access to this program and a workout before it is released.  Over the past 4 weeks I’ve used the workout on my cardio days 2 twice a week.  Let’s just say my dance skills might be like wine it gets better with time.  I’m starting to feel I might not have two left feet and this country girl can have fun while doing cardio and it doesn’t need to be hardcore.

 

 

Working out to me is a mood setter!!  I enjoy a morning sweat session and sharing with others how to stay accountable while they do so.  This is a workouts designed to “end the trend” or exercising.  Yes we will be working out but instead of push-ups it’s going to be moving your hips.

I truly believe this will be a program your kids will want to join you.  My two year old and three year old have enjoyed the music and dancing around the living room in their own rythym.

The nutrition plan for this program will use a container system with easy to follow portion controls.  This program will be 4 weeks long and sat the end you will have the option to continue on to the second more advanced half or repeat the first half again.  I want to show you how to nail this nutrition thing while being a busy lady!! 80% of your results come from what you eat, so let me help you put the two together!!!

What are the requirements?

The requirements to participate in this group is that you must be a customer of mine to participate.  If you do not have a Team Beachbody Coach you can create an account here: Free account

 Each participant is required to get the Cize Package that includes the entire workout program, nutrition guide, DVDs, schedule of the workouts, plus the Shakeology and this comes in a package called a challenge pack with discounted shipping!  This gives you access to my exclusive Launch Group where you will get daily 1:1 mentoring from me and support from others just like you that are working towards crushing their health and fitness goals.  You will log in daily and receive tips from me plus daily accountability and support!

I do require shakeology because as busy ladies its a no brainer to keep one meal easy, no waste, zero clean up, and most importantly a meal with the most dense nutrition. 

THIS PROGRAM could be released at soon as JULY 15th and I want you to be ready!! 
Let's dance our way back to where we want to be.

I'm your country coach willing to make time for some dance moves with Shwan T.  To join

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On the move

On the move

Hey there!!  I know for some of you, you follow me for motivation and recipes and I LOVE doing that.  However there is an entire opportunity that comes with being able to share my story with others.  A little background about myself I was a waitress all through high school until age 27 when my husband and I made the choice I would stay home with our first born.  I loved working and liked the fact that when I was waitressing I was serving others and creating an income.  I hated building someone else dreams and hated working weekends but enjoy other angles of what a waitress does.  It might sound really crazy from the outside looking in but that is pretty much what I do as a beachbody coach.  I serve others, offer a service, train others to do the same, but here is the really cool thing from my kitchen table I'm making an impact.  It truly causes me to jump out of bed knowing the choice I made 22 months ago to step out of my comfort zone would make such an impact.  You see my entire life I struggle with self worth and always trying to be the best I could be.  As a coach because of being willing to put myself out there I'm inspiring others and their lives are impacted in a positive way.  Just this week a coach on my team went to a regular doctor check up and was able to come off of medication for high blood pressure.  She is someone that has been through a challenge group has an amazing transformation underway and is inspiring others to do the same.

A few other REALLY cool things about coaching when you put others first and wake up with a mindset of making a difference your income follows.  You will hardly hear me talk about income but what I do while my kids sleep and watch an afternoon show replaces the income of working as a waitress. 

I set my own pace!!  It's not like working for someone and I do the same thing with my coaches if they want to run with the business I'm there giving the tools needed to reach their goals.  If they truly just want a savings on shakeology that cool too (Who doesn't like a savings).  If your someone that just wants to help a few friends and family that's cool too and I will be able to guide you in that direction.

I don't have an "office" that I report into!!  That's the cool thing about a mobile office.  In the past month I've been able to continue to grow my business while packing up, moving, and getting a house and barn ready that has been empty for 8 years.  Yes I do plan my time very carefully but in this very short life I'm willing to do the things others will pass on to have more freedom 5 years from now.  Yes I made a quick training video while painting the new place!!

 

 

This is a business you can work from your phone from anywhere!! 
I was reading this morning about the perfect "career" and what it would look like
Here is the list given:
No boss
No commute
No alarm clock
No employees
No politics
No compromises
No discrimination
No education requirement
Here is what my "career" looks like as a coach:
Something positive
Great service
Unlimited income
Residual income
Enjoy people you work with
Time freedom
Something meaningful
Personal growth
Lots of perks (free trips)
Low risk (If you try it for a month and it's not for you no big deal you didn't invest $100,000)
Tax benefits (yes that includes shakeology)
Fun
Low start up cost (40 bucks)

What might hold you back?  A sense of taking a chance is involved anything great and worth while doing will take some kind of risk.  This type of business  your taking a risk on yourself.
I will be hosting a 3 day open house held online starting Monday the 22nd with no strings attached just a place to learn more about coaching and if it would be a good fit for you.  First if we are not already friends on Facebook send a friend request to:https://www.facebook.com/rachel.fledderman
From that just send a quick message let me know you would like to be added to the group. 
Or fill out this attached form

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Beachbody Performance Supplement

What is Beachbody Performance Supplement?

The news broke last week that this summer not only will Shawn T be releasing a new workout but also beachbody will have a new line of nutrition performance supplements.  YES!!  It’s going to be like a one stop shop like GNC however with SUPERIOR QUALITY and clean ingredients.  I love coaching and offering what beachbody has to others and bettering others’ lives.  This is designed for those of you that are intense on your workouts runners, those that use crossfit, and of course folks just like myself that enjoy working out from home but making it intense and count while the kids sleep early in the morning. 

• An easy-to-use, complete supplement system that's guaranteed to boost your workout performance and help accelerate the results from any fitness program.

• It's designed by Harvard-trained scientists and combines the latest cutting-edge science with the most effective performance-boosting ingredients from nature.

• Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.

• There are 5 unique formula Energize, Hydrate, Recover, Recharge, and Creatine that can be used alone or easily customized depending on your fitness goals or needs.

• It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

What's included in the Beachbody Performance line?
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.

BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.



PLUS: BEACHBODY PERFORMANCE CREATINE - This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

It's time to get together your cute workout gear and add in your performance supplements.  If your ready to take the challenge.  If your wanting to up your performance and be held accountable apply here-

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