Does the 3 Day Refresh Work? An Unbiased Account + Recipes!

First – let me say – YES I am a beachbody coach. But DON’T stop reading!! I REFUSE to force something into sounding totally AwEsOME, when really…it’s not…. I became a Beachbody Coach to better help others in their fitness goals – not become a fake person. (I say this because …yes, they’re out there, sadly)

Now that I got that out of the way….


First, I was rather disappointed in the Dinner recipes, so I decided to make my own based on the portions and things they called for. I was even able to make a satisfying and healthy lunch from the perimeters given. I HIGHLY recommend either using my recipes or getting creative. The second day is TOUGH. Breaking the simple sugar and carb cycle really hits you on that second day. I pretty much could’ve inhaled an entire pizza!! If you would like to read more about breaking the simple sugar and carb cycle and why the key factor is insulin release click {HERE}

Also, I HIGHLY recommend doing this with a partner. I did the Refresh with my husband and I don’t think either one of us could’ve done it alone. It is NOT easy!! But completely doable.

Simple Pros and Cons 

  • Pros
  • Not a starvation cleanse.
  • No fasting.
  • Vegan.
  • Adequate protein to NOT lose muscle mass! This is HUGE!!!


  • Vanilla Fresh Shake will make you gassy, along with all the fiber.
  • Some people do not like the taste of the Fiber Sweep. Just drink it fast and imagine a lemon girl scout cookie. You can do it.

The 3 Day Refresh is NOT a DETOX CLEANSE. 3 Day Refresh is excellent for breaking bad habits (caffeine addiction, simple carb/sugar…etc) in order to start a healthy nutrition program such as 90/10 Nutrition. It is also good at helping to lose stubborn fat stores. A Detox cleanse is not meant for weight loss, the 3 Day Refresh IS. It will also help with continued portion control. 

So does it work? How about we let the photos tell the story…


What to Expect:

 Sample Day 1

9 am – 1 cup black coffee + 1 cup water

10 am – Tropical Strawberry Shakeology with 1/2 banana

11 am – tea

Noon – LUNCH – Vanilla Fresh with a small slice of banana and 1 cup of strawberries +ice and water


Kristi’s REFRESH Guacamole

1 Tomato Chopped

2 TBS Avocado Chopped

2 TBS Cilantro Chopped

Splash red wine/apple cider vinegar

Pepper and Ground Cumin

(mix it all together… BOOM! I ate this all 3 days for lunch!)

3 pm Mid-day Snack – Celery with 1tsp almond butter

4 pm – Fiber Sweep 

6pm DINNER- Vanilla Fresh Shake w/water and ice

Eggplant and Kale Gumbo


1 serving olive oil

2 garlic cloves

2 TBS minced onion

1 TBS chopped celery

1 serving eggplant , cubed and pressed of excess moisture1 TBS chopped green pepper

1 serving kale

1 tsp smoked paprika


1/2 cup vegetable broth

Add oil to the pan and add garlic, celery, onion and green pepper. Cook for 5 min on medium low.

Add eggplant and broth and spices. Cover and simmer until soft – 20 min.

Add the kale and cover until wilted.



1. One client reported that the 3 Day Refresh helped her with portion control. She has continued to lose weight and see results!!! 

2. Another client reported that before, he would get very irritable when he was slightly hungry. Today, he is able to practice better portion control and realize that being stuffed does NOT equal full. He now knows when to stop eating when he is comfortably full. He has also continued to see results and become more lean!

3. Another couple did the refresh together and were both surprised by the results. She lost 4 pounds while her husband lost 6 pounds! (Remember, because this isn’t a fasting cleanse and the metabolism is kept up, this is not just water weight loss but significant fat stores being depleted)


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