3 Day Refresh - Day One

3 Day Refresh Preparation

So it begins! I decided to do the 3 Day Refresh because I've been long overdue for a DETOX. For the record, my goal for the 3 Day Refresh is not to lose weight, but I'm sure that I probably will since I plan to do my workouts. I plan to follow the program to exact specifications, and will NOT be adding any extra calories to the recipes.

What is the 3 Day Refresh? - Click here!

DAY ONE:
I'm going to be honest, I didn't know what to expect, and when I first started my day, I was a bit "all over the place" aka flustered =), like I didn't know what to do lol, but the 3 Day Refresh Program Guide made it really simple, and very easy to follow. Of course I gathered everything that I needed the day before, so I was all set and ready to go.

As soon as I awoke, I immediately drank my 10 oz glass of filtered water. My goal is to drink a gallon a day while I am going through the detox program. That's what I do most of the time anyways, so this part will be pretty easy.

8-10 oz filtered water

Within an hour of waking up, I had my Strawberry Shakeology and blended it with 10 oz of water, ice, and a small banana. You can add some of the guilt-free flavorings, but I opted out of that option.

Strawberry Shakeology with Banana

About an hour after drinking my Shakeology, I had 1 cup of Organic Green Tea (organic is not required), which is optional. You also have the option of choosing an unsweetened herbal tea, or green tea. Stevia sweetener is allowed, but I did not use a sweetener. 

Organic Green Tea

A little over a hour after finishing my Organic Green Tea, I had my first Fiber Sweep, which is a digestive health drink included with the 3 Day Refresh kit. I mixed it with 8 oz of filtered water and shoved it down my throat =).

3 Day Refresh Fiber Sweep

I was actually surprised that it didn't taste bad at all, it kinda tasted earthy, but I like earthy.

 Ha ha, I just had to throw this pic in here, it really isn't that bad at all!

After a few minutes, I decided to get my workout in for the day. I did a Core Conditioning Yoga workout for about 33 minutes.  It's okay to workout during the 3 Day Refresh Program, but I don't recommend doing any of your typical hardcore type of workouts like Insanity or P90X. I'll be sticking to core, yoga, stretching, and light running.

Core Conditioning Yoga 

About an hour after drinking the Fiber Sweep, it was time for lunch. I had my very first Vanilla Fresh Shake with about 10 oz filtered water blended with ice and a small banana. In addition to the High-Protein (20g Plant Protein) Vanilla Fresh Shake, I had some Steamed Asparagus and drizzled some extra virgin olive oil. Very simple, and it was delicious!

Steaming up some Asparagus =)

 Lunch time!

Vanilla Fresh Shake with Banana and Steamed Asparagus

About an hour and a half later, I'm ready for an afternoon snack! I prepared some fresh cut tomatoes drizzled with some extra virgin olive oil. You have the option of preparing some Juice Options, but I didn't have a good juicer on hand, so I went with the vegetable snack + healthy fat option. Don't forget to keep drinking water =).

Easy recipes!

Fresh Cut Tomatoes drizzled with Extra Virgin Olive Oil

One hour passes by after my afternoon snack, and I'm ready for afternoon tea (optional). I had another cup of Organic Green Team (caffeine-free) and again did not use a sweetener. (Stevia is allowed).

Afternoon Tea Time

So if you haven't noticed, I am at home the whole entire time, because I work from home with my Online Beachbody Coaching Business. I planned it that way so that I could focus on doing it right, not missing any meals, and preparing everything from scratch. The 3 Day Refresh can be done on the go as well, but I can see where it might be a little challenging for some people. If you decide that you would like to do the 3 Day Refresh away from home, I highly recommend using one of these Six Pack Bags, they're pretty awesome, and are used mostly by health and fitness enthusiasts, like you! =)

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Moving right along, another hour or so passes, and I decided to get off of my computer and jet out for a nice light run. I did a quick 1.25 mile run, and broke a nice little sweat. I wasn't sure if it was going to be a good idea to run because of the low calories of a detox program, but I was surprised again, I felt really good, I had a lot of energy, and even sprinted during the tail end of my run! I didn't feel tired one bit. Now granted I've been working on my computer all day (along with my yoga workout earlier), so I haven't at all been very active. But remember, it's always a good idea to take it easy during a cleanse or detox program anyways. I did two short workouts today, and I still feel great!

Nice run around the neighborhood

After my run, I started to get ready for dinner. I already prepared the Moroccan Carrot Salad earlier because it needed to marinate for 2-3 hours. I drank a ton of water after my run, then went to town on my dinner which was a my last Vanilla Fresh Shake of the day with no fruit added this time. I also had my Moroccan Carrot Salad which was so good! The combined spices in the fresh marinade really created a nice flavor in the salad. I didn't think that I was going to like it, but again, I was surprised! There are plenty of dinner option to prepare, but I chose Carrot Salad for today, and I'm glad that I did. As an additional option with dinner, you can also have a cup of Organic Vegetable Broth, and so I also took advantage of that =).

Food Prep for my Moroccan Carrot Salad

Chopped Fresh Parsley

Putting it all together!

Dinner is served!

Vanilla Fresh Shake, Moroccan Carrot Salad, Organic Vegetable Broth

When I first looked at the Moroccan Carrot Salad, I was like "that's a lot of carrots!", but as I soon tasted it, I knew that I could eat the whole serving. I am still amazed of how flavorful it was!

And so there you have it, my DAY ONE of the 3 Day Refresh is in the books! I am looking forward to Day Two for sure.

Having some Evening Tea to end the day!

For more information of the 3 Day Refresh - Click here!

Click here for Day Two!


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The P90X Nutrition Plan

The P90X Nutrition Plan

The P90X Nutrition Plan is described as a thirteen week program that is designed to assist fitness goal seekers to lose weight and/or build muscle. This nutrition plan is usually used in conjunction with the P90X Workout program that includes intensive resistance training routines. In understanding more about how the P90X nutrition plan works, you will first of all need to put the following in mind;

- In regards to the different phases of diet, there should be a percentage of calories coming from the three food categories.

- The P90X nutrition plan specifies the number of calories you should take for your body size.

- The number of good foods that make up the majority of your diet during P90X and Insanity.

- The grams contained in each category of food that you are required to take and this is usually based on the percentage of each category you are shooting for.

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Once you have internalized that, you then need to know how to maximize the P90X nutrition plan and this is by first of all determining the phase you are at. This is important since you will be having an idea on what you are working towards and this is in regards to the food portions and the type of body you want.  It is important to note that in all the phases, eating frequent small meals and drinking lots of water is emphasized so as not to feel drained or cave in to cravings. With the P90X nutrition plan, you also need to figure out your daily calorie intake as the nutrition guide suggests, so as to adjust it depending on your goals. You may want to retain the same weight but slowly convert body fat to muscle, which is why the suggested calorie total from the nutrition plan would work for you. But in the event that you would want to lose body fat quickly, then you must run a calorie deficit.

 P90X Creator Tony Horton

HOW TO CALCULATE YOUR DAILY CALORIC NEEDS:

First, find out your Basal Metabolic Rate: (BMR)
- Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
- Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Next, calculate your Active Metabolic Rate: 
- BMR x 1.1 if you're Sedentary (never exercise)
- BMR x 1.2 if you're Somewhat Active (moderate activity 3-5 times per week)
- BMR x 1.3 if you're Very Active (vigorous exercise 5-6 times a week)
- BMR x 1.4 if you're Extremely Active (professional athlete)

*The results number from the above calculation is how many calories you burn a day without factoring extra calories burned from exercise.


Another way to maximize on the P90X nutrition plan is to make adjustments in phases and this is in regards to staying on those phases until you get to accomplish your set goals. In case you need to lose a lot of body fat, then you should probably stay in fat shredder mode for a longer period of time until you achieve your ideal weight. After this is when you consider transitioning into the phase 2 percentages and this is for a slower and deliberate fine tuning of your physique at the current weight you are at.

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In the P90X nutrition plan, you also need to make personal adjustments in food choices and this is because the meal plan might have choices of food that you do not like or that they take a lot of time to prepare. When you choose to adjust, consider tracking what you eat and it gets simpler when you use My Fitness Pal program that gives you a complete and accurate breakdown of exactly what percentage of each category you have eaten on any given day. How amazing is that!

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When in the P90X nutrition plan, you should consider planning ahead and this is in regards to meals and healthy snacks. This will enable you avoid junk food especially when you feel the need to eat and will also help you not spoil up the P90X nutrition plan.

For best results, you should never cheat with the P90X nutrition plan since it was built for success. Do not be fooled by those people who say that you can get away with cheat days or cheat meals and this is because no success has ever been attained by such. You should stick to the P90X nutrition plan 100% if you want to obtain the best results and guess what, it is so worth it!

You can purchase the P90X Nutrition Guides here:
- P90X Nutrition Guide
- P90X2 Nutrition Guide

For more information on the P90X Programs - Click here!

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Insanity Asylum Upper Elite - (Full Workout)

Insanity Asylum V2 - Upper Elite

I did the Insanity Asylum - Upper Elite workout with my brother yesterday, and I am still feeling it today! This workout is part of the Asylum Volume 2 Elite Series, and definitely one of my favorite upper body performance workouts. Shaun T really knows how to push you to the limits, and having my brother there to workout with really helped me push even harder!

You will see my father in a few of the photos as he was supervising (taking a nap) his two sons, and making sure that we were doing the movements correctly =). Let me just say one thing, my father is a BEAST, he is 70 years old and does Spartan Races, works out and runs every week, so he deserves to rest every once in awhile =). I just don't know how he can sleep while my brother and I are grunting, and slinging sweat all over the place lol.

Anyways, check out our workout below!

Time: 60 minutes
Equipment: Dumbbells or Resistance Bands, Agility Ladder, Jump Rope

Warm up:
- Overhead Jacks
- Straight Arm Jacks
- Basic Jumps/Jump Swings (Jump Rope)
- Shoulder Tap/Tap Outs
- Bicep Jacks
- Hop Kick/Swing Jumps  (Jump Rope)

Basic Jumps/Swing Jumps "be careful not to hit your ceiling fan" =)

Shoulder Tap/Tap Outs

Bicep Jacks

Stretch (2 minutes)

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Stretch with Jump Rope

The MAIN WORKOUT begins. This workout has 6 rounds, each round consisting of 4-8 exercises, and a burnout round (7th round) with 9 exercises. Yup, it's like that! =) It's no joke!

All numbers next to the exercises are target goal reps.  Do what you can!

ROUND ONE:
- Wide Push Ups (12)
- Basic Push Ups (12)
- Chest Press Twist (12)
- Alternating Bicep Curls (12)
- Overhead Press (12)
- Tricep Press (12)

Wide Push Up

 Basic Push Up

Chest Press Twist

ROUND TWO:
- Wide/Basic Push Ups,  (max reps, 1 min)
- Single Leg Chest Press Twist,  (max reps, 1 min)
- Lower 90 Bicep Curl,  (max reps, 30 sec)
- Single Arm Overhead Press Right,  (max reps, 30 sec)
- Forward Back Agility Hops,  (30 sec)
- Single Arm Tricep Press Right,  max reps, 30 sec)

Wide/Basic Push Ups - can you tell I was already tired? =)

ROUND THREE:
- Push Up/Tap Out,  (max reps, 1 min)
- Double Leg Chest Press Twist,  (max reps, 40 sec)
- Upper 90 Bicep Curl,  (max reps, 30 sec)
- Split Lunge Agility,  (40 sec)
- Upper 90 Bicep Curl,  (max reps, 30 sec)
- Single Arm Overhead Press Left,  (max reps, 30 sec)
- Split Lunge Side Hop,  (30 sec)
- Single Arm Tricep Press Left,  (max reps, 30 sec)

Double Leg Chest Press Twist

Upper 90 Bicep Curl - use two dumbbells for this!

(we only had one set, so we shared the set)

 Split Lunge Agility

Split Lunge Side Hop

ROUND FOUR:
- Single Arm Push Up/Plank Hold,  (15 sec push up + 15 sec plank per arm) 1 minute
- Chest Fly/Push Press,  (max reps, 1 min)
- Dual Hammer Curl,  (12)
- Upright Row/Shoulder Shrug,  (12)
- Tricep Push Up Jacks,  (max reps, 30 sec)

Single Arm Push Ups/Single Arm Plank Hold

Dual Hammer Curl - "Hi Dad" =)

Upright Row/Shoulder Shrugs

Tricep Push Up Jacks

ROUND FIVE:
- Single Arm Push Ups,  (30 sec per arm) 1 minute
- Chest Fly Push Press Reverse Crunch,  (max reps, 1 min 20 sec)
- Upright Row/Wide Hammer Curl,  (12)
- Tricep Dips,  (5 narrow, 5 standard, 5 wide, then back to narrow) 1 minute

Single Arm Push Ups

 Chest Fly/Push Press/Reverse Crunch

"How's my form Dad?" 

Upright Row/Wide Hammer Curl

Tricep Dips - "Yup, having a blast over here" =)

ROUND SIX:
- Alternating Single Arm Push Ups
- Chest Fly Push Press Reverse Leg Lift
- Upright Row/Deltoid Raise
- Tricep Pike Ups

Chest Fly Push Press Reverse Leg Lft

Coach Fermin Banawa

Upright Row/Deltoid Raise

Tricep Pike Ups

BURNOUT ROUND:
- Wide Push Up
- Alternating Bicep Curl
- Overhead Press
- Upright Row
- Pyramid Push Ups/In and Out Abs
- Alternating Upright Rows
- Tricep Push Ups

Push Ups

 Overhead Press

(use two dumbbells, we had to share one set)

 Tricep Push Ups

DONE!!!!!!!!! 

COOL DOWN STRETCH: The most important part! 

So that was it! This is a very advanced workout, and I only recommend it to people who have completed Insanity and Asylum V1, or who are at an advanced level of fitness. If you are an athlete who plays sports, or if you participate in Obstacle Course Racing, this is a great training program. As with any program, please consult your physician first.

It's SHAKEOLOGY TIME!

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I highly recommend the Insanity Asylum Challenge Pack before the Asylum Volume 2 Series. Get the Asylum Challenge Pack here.

For more infromation about Insanity Asylum - Volume 2 Elite Series, click here!

Choose your own Challenge!