3 Day Detox/Refresh Summer 2017

Why a 3 day detox, again?

I finished my half marathon June 11th and up until that date I’d been fairly focused on avoiding sugar and eating healthy. After that I relaxed a bit. When I say a bit I mean I probably had some sort of indulgence almost every day, maybe not candy or cake but dried fruit (has sugar added to it) and things of that sort. Then we went camping with family and I went even deeper into the downward spiral of sugar addiction. I don’t use that term lightly because it is no joke.

When I was in high school I would eat a full size snickers bar for lunch. After having my 2nd son I would eat a package of Oreos in a couple of days, sometimes a day even. I continued that sugary spiral with margaritas, sugary coffee drinks and every other tasty little thing under the sun until about 3 years ago when I signed up for my first obstacle race and realized there is more to life than just sugar.

A week ago I realized how terrible I was feeling. Tired, no desire to exercise (exercise is my jam) and an overall unsatisfied feeling with where I was. I started evaluating things I’d been doing to pin point what it was that wasn’t working and realized how far off track my diet had been. I didn’t do this detox to drop weight, I did it to help me get back on track. Nothing but fruits, veggies, some almond butter and a few shakes a day to get me back to eating fresh fruits and enjoying them as much as those oreos. Maybe more because I was HUNGRY!

What did I use?

I went with the 3 Day Refresh as my baseline. I decided to tweak it a little bit because I found this new thing called Sprulina. It’s a green algae that has lots of protein, is a great detoxing ingredient that is said to help detox the liver, which hello sounds great!

You’ll see in my daily breakdown how else I tweaked the plan. Typically when doing a detox like this you want to stick to yoga or a lower intensity type of exercise. Because I wasn’t doing this as a weight loss regimen and as a habit changer, I stuck to my scheduled workout plan and added a bit more food to the plan.

More about Spirulina

Spirulina is sort of like natures energy greens. I’ve been having it every day for a week and so far I’m feeling pretty good (even with only 3 hours of sleep last night.) 

It helps improve the immune system, provides support for the heart, liver, and kidneys. It’s high in protein but also in iron, which is a perk for vegans like me. Even 26 times the amount of calcium that is found in milk! So ditch that dairy and save those baby cows. 🐄 ❤️

One of the most exciting things about Spirulina is that it might help battle allergies! As someone who takes an allergy pill daily during the spring, I would rather take a natural supplement than a Benadryl or Claritin.  

Cheers to getting started!

Day 1:

I logged all my food through the MyFitnessPal app. I was rather shocked to find out that with the goal of maintenance and my workout calories left me at a calorie deficit a little over 1,000 calories. I stuck to the plan and kept chugging water. 128 oz of water down! 

Troy really struggled with hunger today, he didn’t like the fiber shake either. 

  • Breakfast: Vegan Chocolate Shakeology with 1/2 banana and 2 tsp of Spirulina. Fiber shake. 1 cup of Good Earth Matcha Maker tea.
  • Lunch: 1/2 red bell pepper, 1/2 avocado, 1 cup raspberries and Vanilla Refresh shake.
  • Snack: 6 baby carrots with 1.5 tsp almond butter.
  • Dinner: Lemony green beans and another Vanilla Refresh shake. 

Day 2:

I increased some of my portions a bit by adding more vegetables and a little bit more healthy fat from the avocado. Today’s calorie deficit was around 900. I was so busy most of the day cooking and preparing food for camping. It was tough not tasting everything like I normally do when I cook but I made due.

  • Breakfast: Vegan Cafe Latte Shakeology, 1/2 banana and 2 tsp Spirulina. Fiber sweep shake. 
  • Lunch: Vanilla Refresh shake, 2/3 cup blueberries, small avocado (supposed to only be 2 tbsp) and a whole orange bell pepper. 
  • Snack: Baby carrots and 2 tsp of almond butter. 
  • Dinner: Vanilla Refresh shake and the Moroccan carrot salad recipe found in the Refresh. I love this recipe, there’s cinnamon, cayenne and cilantro, what’s not to love?!?

I’m proud of myself, met up with some girlfriends tonight and stuck to the plan. No drinking, no junk food, straight up willpower! 

Day 3:

Perseverance is paying off, I woke up feeling really good and decided to hop on the scale, while this isn’t about weight loss I can’t help but be encouraged to have lost 3 pounds already. I thought it might be water weight but I’ve been consistent about drinking my water. I am a bit intolerant of gluten and soy, did you know that sometimes those two foods can actually cause inflammation/bloating and water retention? I know that’s definitely how it works for me. After these last two days it was a definite reminder to steer clear of bread.

My calorie deficit was even better today, about 700 under what MyFitnessPal recommended for my activity and maintenance. 

  • Breakfast: Vegan Cafe Latte Shakeology with 1/2 banana and 2 tsp Spirulina. Fiber sweep shake.
  • Lunch: Green beans with a bit of lemon juice, 1/2 cup of mango, a small avocado and Vanilla Refresh shake.
  • Snack: Baby carrots with 4 tsp of almond butter. 
  • Dinner: I made some roasted veggies. If you follow me, you know I love roasted veggies. I typically have broccoli (can cause gas/bloat) in the mix but to maximize my results, I only had carrots, bell pepper and cherry tomatoes. And of course my final Vanilla Refresh shake. 😘 

Look how green that shake got!

I really enjoy cucumbers but they are a food I have had an allergy to in the past and wanted to skip the chance of agitating my guts. Troy REALLY enjoyed the cucumber tomato salad recipe in the Refresh book. Fresh basil is one of my favorite ingredients. This was his dinner.

Results and Thoughts

My Stats:

  • Starting Weight: 139.9 lbs
  • Ending Weight: 135.8 lbs

Troy’s Stats:

  • Starting Weight: 192 lbs
  • Ending Weight: 185 lbs

Overall we both ended the plan a few pounds lighter. We both stayed pretty clean for the day after. I didn’t want to binge and load my guts back up with junk. That would have defeated the purpose.

 Troy was stoked to loose 5 pounds and actually said he would do the plan again. I on the other hand think I’ll try a different detox. Something with more calories. 

Would I recommend the 3 Day Refresh?

Yes and no. It honestly depends on what you are looking to get out of it. If you have a wedding coming up and want a quick way to get rid of bloating and you don’t have the ability to track or make up your own plan, this is great. If you are trying to get a kick start to a weight loss program that comes with a great meal plan, yes. 

If you are trying to detox to get rid of the crud and struggle with eating whole foods, I’m not sure that I would recommend this for that. While I feel like it’s a good short term strategy, I don’t feel like you really learn the proper techniques to help get you on the path to better nutrition. For instance, I know what good foods to eat and what not to, I just needed to reset my brain back to that mode. It was helpful for that. It made all the flavors of fruits and real foods pop again. That’s what I needed. But it definitely didn’t teach me proper portions, it didn’t teach me what foods to eat or when.

Hope this was helpful for you, if you have any questions about detoxing or getting started with a clean eating meal plan send me an email at darcisfitkick@gmail.com 

Now I’m onto vacation with the fam! Happy detoxing! ❤️ 


3-Day Refresh


Hello Wonderful,

I have a lot of people asking me how they can lose weight quickly. First and foremost I want to ask you how long did it take to put on the weight you are trying to lose? I also want to make note that there is no miracle pill to lose weight, not healthily that I know of at least. Now that we’ve got that out of the way, I want to talk to you about the 3-Day Refresh.

The 3-Day Refresh is great for kick starting a weight loss program or detoxing a bit if you are in a bind and trying to slim down for an event coming up. It’s not a permanent weight loss tool. If you go from eating crap food to cleaning it out, and then eating crap food again you’re going to be right back to where you started. (If you are interested in getting started with a workout program, the best way to purchase the 3-Day Refresh is in a Kickstart Challenge Pack.)

I’ve done the 3-Day Refresh twice. The first time I HATED it! I felt terrible, bloated, hungry, you name it. I wasn’t sold… Then I learned that I was supposed to be drinking a TON of water(learn to read the directions Darci Jo!) My water intake was okay but apparently it’s better to aim for a gallon a day during the 3 day detox. I decided to give it another try. Second time around was much better! I started my detox on a Friday morning so that I wouldn’t be tempted by food in the restaurant all 3 days. Plus I started 21 Day Fix Extreme the following Monday and wanted to use the Refresh to clean out the crap and help me have a great start to a new program. I feel like it did the trick, look at my 21 Day Fix Extreme transformation here. As you can see by my pictures(below) I didn’t have a lot to lose but my guts felt so much better! I lost a total of 3.2 pounds and 1.5″ off my waist. I want to share with you a bit of my journey through the 3 days and explain a bit about how the program works.

3 Day Refresh

Follow me on Facebook to see what program I’m using now.


So it begins…


 The 3-Day Refresh has a few key components:

Fiber Sweep- A blend of soluble and insoluble fibers that help naturally eliminate waste from the digestive system. It also helps with supporting intestinal flora. Intestinal Flora? That is natural bacteria that occurs in your intestine, it the good kind of bacteria. Some ingredients in the Fiber Sweep include whole-ground flax, chia seeds and psyllium seed husks. A healthy fiber intake can help naturally lower cholesterol.

Vanilla Fresh Shake- Helps satisfy your hunger. It’s an excellent source of fiber and has 22 essential vitamins and minerals. It’s reassuring to know that it is dairy and soy free. How can a little shake curb your hunger? Well potato protein extract is the helper for that. Check out this site to learn more about potato protein extract.

Shakeology- My favorite meal replacement shake, protein, super-foods, fruits and veggies. I’ve actually broken down the ingredient list in two of my favorite flavors, Chocolate and Vegan Tropical Strawberry. I personally recommend getting the Vegan Shakeology with your 3-Day Refresh because whey can cause some bloating if you aren’t used to drinking a “protein shake.”


Few Tips:

Preparation is Key- Make sure you look over the meal plan and get all of your grocery store shopping done before the Refresh. Going to the grocery store when you are on a strict meal plan is REALLY, REALLY hard! Especially if you are like me and a sugar addict who has a hard time staying away from the bulk candy bin… I wrote down a daily list of what my meals were for the 3 days, then did my grocery list and went shopping.

Before Starting- If you aren’t a healthy eater, it is recommended that you kick-start your body with a good sized salad and/or a few servings of fresh veggies a day the week before starting the 3-Day Refresh.

Gas (just what every girl wants to talk about)- The 3-Day Refresh is meant to clean out your system. Chances are you may become a little gassy due to it doing its thing. In the fresh produce guide there will be veggies listed that help minimize gas. My first time around I didn’t pay attention to that. The second time, I did(super helpful.) I recommend you pay attention to that if you have a sensitive stomach.

H2O- Your goal without the 3-Day Refresh should be to get in at least half your body weight in ounces. It is recommended to drink that as a minimum during your 3 days. People in the test group upped the amount to a gallon a day to help maximize their results. The booklet strongly supports that idea and I do too.

Exercise- You can exercise, but it is recommended that you stick to a lower intensity workout if you must, maybe yoga or walking. The 3-Day Refresh will work better if your body isn’t working to repair muscle while cleaning out your guts. Enjoy a few rest days before you commit to a new hardcore program 😉

What can you eat?

Think fruits and veggies, a few healthy fats, juicing and the shakes provided. I was a little skeptical about the recipes because I don’t like kale or seaweed (not the only options,) but there were a few really tasty dishes!


Meal Schedule:
  1. Wake up: drink 8-12 oz water
  2. Breakfast: within 1 hour of waking, Shakeology plus fruit.
  3. Mid-Morning: Fiber Sweep.
  4. Lunch: Vanilla Fresh with a fruit, veggie and healthy fat.
  5. Afternoon Snack: Fruit and vegetable or a juice.
  6. Dinner: Vanilla Fresh and one of the dinner recipes.

For me breakfast was better when I had the Shakeology and my fruit on the side. I felt hungrier when I blended it in.

1 day

Part of my meal plan for Day 2

Dinner Recipes-

Coconut Steamed Veggies-
Roasted Asparagus with Almonds-
Spinach Salad-
Veggie Stir-Fry-
Lemony Green Beans- I love green beans and this was so good.
Carrot-Seaweed Medley-
Kale with Pine Nuts- I shouldn’t have turned my nose up to this because it actually helped kale grow on me.
Cucumber and Tomato Salad-
Moroccan Carrot Salad- This was my favorite out of the few I tried.


Moroccan Sala

One more note…

It really helps me to have a buddy when I’m making a commitment to trying something new. For instance, most success on a workout program was when I had people doing the same program with me. It just feels good to know that someone else is suffering, I mean pushing through and kicking butt too!

me and ash

My girl Ashleyanne helped me stay on task with my second round of the 3 Day Refresh!

Ready to get started???

You can get started with the 3 Day Refresh HERE.

Feel free to e-mail me at DarcisFitKick@gmail.com if you have any questions. Or you can contact me on Facebook too!


Ps. Don’t forget to drink LOTS of water 😉