2 different ways to

detox & cleanse

takes only 3-days

A 3 day detox, cleanse, refresh - whatever you want to call it is what jump started my bloated body and gut into a new lifestyle August 2017.  once you get in tune with the idea that food is fuel for our bodies and not something you shovel in your mouth to feel satisfied you will understand the connection of food to your body.  inflammation is huge part of society's health issues.  disease is often caused by habits that we've followed for years not even realizing that we are in control of our longevity.  not everything is in our control but once you understand the true connection of what you fuel your body with on the inside reflects everything on the outside - you'll JUST GET IT!  it's like a light bulb either goes off or i doesn't!  

let's be clear - there is a difference in a detox and a cleanse! 

keep reading and i'll explain 

 2 cleanse options 

No doubt, you’ve heard of juice cleanses, sugar cleanses, and detox diets.

And if you’ve ever tried to break a weight-loss plateau, beat the bloat, or get back on track after a little too much mac and cheese, someone has probably suggested doing a cleanse or a detox (also known as a detox cleanse) to get things going again.

Cleansing and detoxing are getting a ton of hype right now — do a Google search for “detox” or “cleanse” and you’ll get millions of results.

Turns out you can pretty much cleanse or detox almost every aspect of your life.

You could use them end toxic relationships, block toxic trolls on social media, or do a “digital detox” to break your screen habit.

When it comes to body cleanses and detoxes, the amount of info out there is overwhelming.

But doing a cleanse or detox diet is more than just unfriending a bully or unplugging your iPad.

It can affect your health and nutrition, so it’s important to dig deeper to figure out the truth behind the hype.

There are key differences between a cleanse and a detox diet, but people tend to use the two terms interchangeably, which makes things even more confusing. So what’s the difference between a cleanse and a detox? Read on to find out.

pick your cleanse

performance cleanse or 3-day refresh options

option 1 - performance cleanse 

The veggie superfoods cleanse is really for anyone looking to ensure their body is running as efficiently as possible, for people looking lose a few pounds, and/or 

for people who just want to feel more energized. There isn’t a right or wrong reason on why you should do the cleanse. The reason for doing it is different for everyone. Here are a few very common reasons for doing the performance cleanse-

  • To flush out the junk from your system.

  • After a vacation or a weekend of partying.

  • To help jump start your fitness journey.

  • If you are a Bride preparing for the big day.

  • Anyone who feels bloated, lethargic etc.

  • Anyone who wants to lose some extra weight.

  • Etc, etc, etc…

The most important thing that you remember before starting this program  is that you make a commitment to stick with it no matter what and to follow the program exactly.

If you deviate from it, then your guess is as good as mine if you see results or not.


The whole purpose of this cleanse it to take in as many nutrients as possible over a 3 day period while taking in the fewest calories. This is in stark contrast to your typical cleanse where you are just taking in as few calories as possible

during the cleanse (there’s no focus on getting the proper nutrients your body needs).  Have you done a cleanse like that or know someone who has done something like that?

If so, then you know that by doing a traditional cleanse you’ll literally start feeling like a zombie and your mind is in a “haze.” It becomes hard to concentrate and it’s just plain hard to function in general.

This is because you are not only depriving your body of calories, but nutrients as well. I don’t know about you, but there’s no way I can walk around like a zombie weeks on end. I need to be clocked in each day physically and mentally.

performance cleanse 

option 2 - 3-day refresh 

Kickstart better eating habits, feel lighter and cleaner, and shed a few unwanted pounds – in just 3 days! Whether you need to


prepare for an upcoming event, undo the caloric damage of an indulgent weekend, or simply get back on the bandwagon – 3-Day Refresh® can help.†


let's get started - here's your guide

Once you've placed your order and you've contacted me as your coach, you'll start preparing for your cleanse. 

here is a general guide to your days ahead.  

start here once heather gives you the ok!

day 1 prep


Getting Started / Nutrition

To help you prepare for your upcoming 3-Day Refresh, I highly recommended you follow these easy steps:

  1. Clean out your kitchen, removing any junk or trigger foods that could derail your program.

  2. Read the Program Guide to familiarize yourself with 3-Day Refresh and your food options.

  3. Fill in your selections for 3-Day Refresh-approved fruits, vegetables, healthy fats, and dinner recipes in the spaces provided in your Program Guide to make shopping and planning simple.

  4. Shop for your 3-Day Refresh selected foods prior to starting the program.

day 2 prep


Getting Started / Nutrition

While preparing for the 3-Day Refresh, here are some additional suggestions to consider:

  • Limit your caffeine intake

  • Cycle down on strenuous workout routines

  • Reduce (or eliminate) your consumption of red meat

Keep in mind, 3-Day Refresh is NOT a starvation plan, but it is a low-calorie program that's packed with fiber. If your current diet isn't already high fiber, it's a good idea to eat a large salad and/or a few servings of fresh fruits and veggies each day for a week leading up to the program to avoid any digestive discomfort during the 3-Day Refresh.



we start our cleanse today: day 1



Welcome to Day 1! It's incredibly important to stay hydrated during the 3-Day Refresh. Water helps you do EVERYTHING! It's the body's lubricant and is required for every major bodily process. It keeps your digestion flowing, flushes out toxins, keeps your system balanced, and helps control hunger.

The 3-Day Refresh Program Guide recommends you drink at least half your body weight in ounces of water every day. So, if you weigh 150 lbs., you should drink at least 75 ounces of water per day.


Nutrition / Shakeology

As I mentioned previously, 3-Day Refresh is loaded with fiber! Why is that so great? Eating a diet rich in fiber promotes satiety, helps balance blood sugar, promotes cardiovascular health and keeps your digestive tract more regular.

Speaking of improving digestion, Shakeology absolutely is a game-changer. The prebiotics, probiotics, fiber, and digestive enzyme blend can help support regularity and healthy digestion. How many of you have already noticed a change in your digestive behavior?



How are you feeling thus far? Any concerns or questions?

 day 2


Check-In with me - via text or however is best for you!

Have you become more conscious of your eating habits since starting the program? Share a positive new habit with the group here:  https://www.facebook.com/groups/238828000101133/



If you're feeling a little tired, or even irritable, just remember you're providing your body with healthy, clean nutrition, including a generous amount of fiber. Your system may be adjusting to this, along with fewer calories than it is used to. During this time, give yourself full permission to take a break from strenuous activity, and to get extra rest. It's only 3 days. Slow down and give your body the break it deserves.



You're already halfway there! It's normal to be craving some of the other foods you typically eat, but don't entertain any thoughts of cheating or quitting. You've got this! Keep up the great work!

NOTE: i personally found day 2 to be a little harder for me in the beginning, just because my body was craving all that bad sugar (sugar is the devil) - you will feel great tomorrow.  It is normal to possible have bloating as your body is releasing toxins and absorbing the good nutrition you are fueling with.  This will settle down.  I found my best results on day 4-5 after the cleanse was over so make sure you record and journal your journey!  write down how you feel and what you are eating and the times.  you will want this for reference in the future if you start to cleanse quarterly like i do. it truly is a lifestyle that your health will reward you with.

 day 3


Motivation / Nutrition

As you near the finish line, just remind yourself of all the reasons you chose to do the Refresh. Chances are you're already feeling lighter and healthier. If you don't, it could be that your digestive system is still playing catch-up. It may not be accustomed to eating such a high-fiber diet. But don't be alarmed if that's the case. It's perfectly normal for some people. This too shall "pass."


Motivation / Nutrition

If you've been adventurous and tried new fruits or veggies that you normally wouldn't be eating, congratulate yourself! Variety is one of the keys to great nutrition.



How are you feeling today? Any different from Day 1? If so, tell me how! Have you noticed any changes in the quality of your sleep during this program? check in with me via text, DM or here: https://www.facebook.com/groups/238828000101133/

 post refresh - now what??

Congratulations—you've finished the Refresh! But the journey doesn't end here. Your body should be feeling lighter, healthier, and revitalized.

As you reflect on your journey, think about who else in your life would benefit from the 3-Day Refresh. Spread the healthy word and contact me about finding a way to help your loved ones get on a path to a healthier, happier life.

As hard as we all try, it's impossible to eat 100% clean, 100% of the time. Life has a habit of getting in the way of the perfect diet. So it's important to do the best you can, but give yourself some grace when you waver. When you're ready, do another round of this 3-Day Refresh. Because you've followed the baseline rules, it shouldn't be too tough to get back to business.

I continue to guide you on your health and fitness journey every single day of the week, 365 days a year so let's plan your next challenge to stay on track! 

Your next assignment is to Email me at HeatherNewmanFitness@gmail.com 

Make sure you are a member here: https://www.facebook.com/groups/238828000101133/

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