My 3-Day Refresh Results! Hint: they’re great!

My 3-day refresh results

As promised here are my 3 Day Refresh results!

I started this past Monday morning and went through Wednesday evening. I specifically chose to do this during the week because I felt I would be less tempted to give in on something when not out with friends and because I wouldn’t be home during the day when its easier to make an excuse.

First, some numbers from Monday, May 9:

  • Weight: 180 lbs
  • Hips: 40″
  • Belly: 38.5″
  • Waist: 35″

Now this is not easy to put out here but I want to be transparent and show where I am truly starting from. I don’t go off of weight much as I rather go by how my clothes fit, what my energy levels are and how I feel in general but in cases such as this numbers are important. So let’s dive in.

Monday, May 9

Breakfast: Shakeology (chocolate) with unsweetened vanilla almond milk, small serving of fruit. 1 cup of coffee and lots of water.

Shakeology and water

Mid-morning: Beachbody’s fiber sweep drink. This is a lemon flavored drink that was surprisingly good. In between breakfast and this drink, I was hungry but once I got the fiber in I felt better.

3-day refresh fiber sweep

Lunch: 1 serving of fruit, 1 serving of vegetable, 1 serving of healthy fat and Beachbody’s vanilla Refresh shake (made with water).


Mid-afternoon: 1 serving of broccoli and 1 serving of avocado. More water!

Dinner: baby kale salad with 1 serving of bell pepper, 1 serving of zucchini, 1 serving of tomatoes, some pine nuts, olive oil drizzled and salt and pepper for seasoning plus another vanilla Refresh shake. After I ate dinner I felt satisfied but as the night wore on I was tired and hungry. It seemed everything on TV had food on it! I was also starting to develop a headache. I could have gone to bed at 8:30 that night and definitely turned in early.


Tuesday, May 10

Disclaimer: to make life a heck of a lot easier on myself, I ate the same thing for three days. I love avocado (and broccoli enough) that I was ok with repeating these three days. Any longer and that would be too much. 

Not going to lie, Tuesday was a rough day for me. If you saw this post What Happened When I Didn’t Meditate then you’ll know it was my fault for how it started out. The headache from Monday night carried over into an all day headache Tuesday.


While my mood and headache was sour, my appetite wasn’t as strong or noticeable than the previous day. In fact, I wasn’t hungry by the time I normally eat dinner but once I did eat my salad, I still wanted something else and had to look away from the cheese stick calling my name in the fridge.

Note: throw away or hide all non-Refresh items.

Wednesday, May 11

I woke up feeling really refreshed and noticed that my sinuses were much clearer than when I started. This and the headaches are something I noticed when I started Paleo back in the day as well. My body has a hard time with grains and wheats and too much dairy which is why the Refresh was perfect.

The headache was barely noticeable and my energy was much improved from the previous two days. I felt satiated the entire day and knew I wanted to keep this momentum up.

Also, I did not workout any of these days. The first two days I simply did not have the energy and the third day was a very long day.

So, how did my numbers fair?

Well, I lost a total of 5 lbs and 2.5″!

Not to mention I am breathing clearer and have now proven to myself that after all of these months I’m capable of the following things:

  1. I can in fact lose weight.
  2. I can stick to clean eating.
  3. I don’t hate salads
  4. Eating well does not have to mean meal prepping every Sunday
  5. I can eat less and my body will be ok
  6. I was not drinking enough water before but now I’m enjoying it and making it a priority

The first two days, I loss 2 lbs each day and then on the third day was down a 1/2 lb.

Here are my final body measurements:

  • Weight before: 180 lbs. and weight after: 175 lbs.
  • Hips before: 40″ and hips after: 39.5″
  • Belly before: 38.5″ and belly after: 38″
  • Waist before: 35″ and waist before: 33.5″

Now its your turn! Join me where I’ll coach you personally through your own 3-Day Refresh using the same products I did. You’ll be in a private Facebook group with others doing the same challenge so you already have built in cheerleaders.

The challenge starts Monday, May 23 but you need to place your challenge pack no later than next Wednesday, May 18 so things arrive on-time. Just click the blue button to join.

challenge button



Would you like a margarita with that salt?

We’re at day 19 of the Paleo Challenge. I am seeing and feeling results which is awesome but the only thing that hasn’t sorted itself out is my stomach while I run. Today, I planned on doing 5 miles but after running 3, I felt like I needed to make a bee line to the bathroom.

Sunday was no better. In the haze of working a 2 day race expo (where KickStart Endurance killed it in its first appearance at a race), I mis-calculated the time I needed to wake up Sunday morning to get back to Melbourne to run the half marathon. I decided to wait for the sun to come up and go for a long run in Vero.


I decided to go north to the historic Jungle Trail which is a dirt packed road where grove workers used to haul fruits from the groves. Now there are neighborhoods, forest and river accesses. I set out and knew I was running on tired legs but the weather was perfect and I had hydration and fuel with me. I made it 4 miles out and decided to turn around and head back. About a mile after the turn around, my stomach finally gave way and I started to scout out a secluded spot to take care of business.

Yes, this is the unglamorous side of running that isn’t always spoken about but man, let me tell you, just about every athlete will experience it at some point. Just as I finished and walked back out onto the trail, a man and a woman went jogging past me. Of course! I barely see anyone all morning and right when I step out of the woods, these runners pass me and then jog a little ways and turn back around, so I had to face them again!

“Oh don’t mind me, I just popped a squat here in these lovely woods where I thought there was no one around. Really, I’m not doing anything weird here.”

So seriously, what is the deal?! Why can’t I run like a “normal” person and not have to worry about where the closest bathroom is. These thoughts sound like the commercial for over active bladder commercials, “do you constantly look around, seeking out the closest restroom?” Ugh enough with the bathroom talk….runner problems.


As for CrossFit, I hit a PR (personal record) yesterday on my clean of 115 lbs. I tried to do 120 lbs. after that but my right arm did not get all the way under the bar. My elbow came down on top of my knee, forcing the bar on to my fingers. This was pretty painful but I shook it off and called it quits on the cleans and moved onto the split jerks, back squats and rowing machine. It wasn’t until around 5 pm yesterday that the hand started to get really stiff and ultimately very painful. I got some ice on it and wrapped it. It hurt so bad that my hand was kinda curled up, unable to move and my wrist and hand were throbbing. Luckily this morning, I was able to move my hand much better and by this afternoon, I got most of my range of motion back. I need to stay healthy as I have my first CrossFit competition next weekend, the Boy Girl Challenge in Palm Beach.

Speaking of CrossFit, I had a great conversation the other day with TJ Murphy, the author of “Inside the Box” and former editor of Triathlete, Inside Triathlon, and Competitor Magazines. TJ comes from a strong endurance sport background but after his body became so broken that he could barely workout, he turned to CrossFit, although somewhat skeptically, and found the ability to not only run again but to train regularly and get back into track and field.


TJ and I had spoke about the state of CrossFit and its future. CrossFit Endurance is picking up steam and is a nice middle point for CrossFit and endurance sports athletes. The two sides don’t always see eye to eye but I’m a fan of both sides as is TJ so it was great to hear is perspective and learn more about both industries and how their coming together.

TJ was very generous with his time and certainly understood KickStart’s focus and purpose. It is conversations like these where you can connect with others in your industry that truly add to your knowledge. I plan on doing a book review of Inside the Box, so be on the look out.

Back to the Paleo challenge, below are my photos from last week and today to create the photo timeline. Lots of meat, vegetables, and eggs have been consumed! I weighed myself yesterday after the WOD with my shoes on and I weighed 155 lbs. I won’t weigh myself again until the end of the challenge.


January 30, 2013


Today-February 6, 2013


Even Memphis got in on the Paleo action and tried out a stray brussel sprout. Thats my boy!

photo (13)

Hope everyone’s week is off to a good start! If you have any suggestions with regards to settling my stomach, let me know!

Here we go again…

Another Paleo challenge except this time it will be different. I will make it all 30 days without a cheat meal, snack or drink. Last time I did a CrossFit Paleo challenge was in August and of course, it happened to end the day after my birthday. Needless to say I cut the challenge short and ultimately, missed out on winning the challenge by a short amount (I see a pattern here).

We officially started the challenge yesterday. This time around, I am keeping a food log on our CrossFit’s message board and took before pictures and my weight. I am not proud nor happy with where I am currently but I do know that I allowed myself (ample) slack due to moving, starting a business and the holidays. This slack has resulted in loss of muscle, definition and added weight. I know I will start to see results soon, my stomach already feels better, there’s no grumbling and rumbling going on from gas and general discomfort. Its amazing how the body responds to what we put in it.

So here is a review of the challenge for those of you new to Paleo:

  • Eat-vegetables, lean meats, seafood, eggs, nuts (moderation), fruit (moderation)
  • Do not eat-sugar, processed foods, wheat, grains, soy, starches (potatoes), dairy (milk, cheese, yogurt), alcohol

This document was provided to us and outlines nicely the things to eat and drink and vise versa.

There is a pot of money and a free month’s membership at stake for this challenge plus of course feeling and looking better so I’m really going to put my all into this.

So here we go, below are my “before” pictures, taken this past Wednesday, January 16


Weight: 161 lbs.

I will also start to keep my workout details for the week like I used to do when training for a triathlon. I put this info out there to show a number of things:

1. Your body is in constant change and you need to do these to get back on track (such as posting pictures publicly)

2. Even though I work in the health and sports field, I’m not the best at keeping my body at tip top shape though I am constantly working on this

3. The change you will see in just 30 days can be remarkable. Imagine what you could if you kept it up for 60, 90, 120 days! Maybe there’s a “new” challenge in there

4. Public accountability is a great motivator to by pass the Dunkin’ Donuts

My personal goals this year include keeping my body healthy not just reaching a certain point and then allowing myself to backslide. I may even strive for adding some actual abs you can see! I may not be able to train and race in triathlon until later this year so this is my new “race” to complete and it is certainly ironman worthy. Another goal, which I publicly posted at our box is to clean and jerk 130 lbs. which is about 20 lbs heavier than my last PR so I’ve got two worthy goals to accomplish for the beginning of the year.

So instead of raising my glass of Dos Equis with the Most Interesting Man Alive, I will salute you with my glass of almond milk…