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What is the 3 Day Refresh?


The 3-Day Refresh is 3-day program of specially formulated shakes, healthy snacks, and delicious, easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel.*

How is the 3-Day Refresh different from other cleanses?

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.

Why Refresh?

• You need a clean break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.

• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work.

    What’s included?

  • 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan during the Refresh as plant proteins are often easier for the body to digest)
  • 6 packets of Vanilla Fresh (high-protein shake)
  • 3 packets of Fiber Sweep (digestive drink)
  • 1 Program Guide

    What does one eat and drink while Refreshing?

  • FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drinkat least half your body weight in ounces of filtered water each day.
  • BREAKFAST:A superfood-packed Shakeology shake, plus one fruit option
  • MORNING TEA: 1 cup of unsweetened herbal or green tea
  • LATE MORNING: Fiber Sweep, a digestive health drink

    What will you be eating while Refreshing?

    LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list. Here is a sample of your lunch.   10517569_10153029484604112_5817631772056926853_n



AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list. Here is a sample of your snack.  I love peanut and it goes great with celery.



AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)


DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional). Here are samples of dinners plus other meals.



EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free).  I love my evening tea!!

What to expect when Refreshing.

  • The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day.
  • Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.
  • If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.
  • If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.
  • We recommend mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing.

A 30-Day Supply of Shakeology—The Healthiest Meal of the Day

Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. We recommend Chocolate Vegan or Tropical Strawberry Vegan during the Refresh as plant proteins are often easier for the body to digest.

3 Day Refresh Challenge Pack,  comes with a Bag of Shakeology

You can order the 3 Day Refresh with a Bag of Shakeology.  This would be the 3 Day Refresh Challenge Pack.  The 3 Day Refresh will be a kick start to healthier meal planning.  You would then follow up with using  Shakeology as a Meal Replacement for one meal a day.  You can choose what meal you would like to replace.  I drink Shakeology for Breakfast every morning. My kids drink Shakeology for breakfast during the school week.  You can use it for amy meal or snack during the day.


3 Day Refresh – Complete Kit

The Complete Kit comes with 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan because plant-based proteins are often easier for the body to digest), 6 packets of Vanilla Fresh (high-protein shake), 3 packets of Fiber Sweep (digestive health drink), and 1 Program Guide.

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Liift 4, Crushed it!

Today I finished  a brand new program that officially launches in October.   And I crushed it!  Seriously, loved the whole program.
I only worked out FOUR days a week 30-40 minutes. That’s it! The workouts include lifting, cardio, and core (seriously strong abs).  And I have the best eating plan to go with it!    ( yes you get to eat great foods, with treats)
I started with 5lbs and ended up with 25lbs with  some moves!  It is a crazy awesome feeling when you see your progress over the 8 weeks.
This program is INCREDIBLY effective! You can spend hours in a gym and still not get the results you want. Why not have an elite trainer come to you anywhere you are….saving TIME and MONEY!
My next group starts on September 17th (YES! You can get early access) and I would LOVE to have you join my Body & Soul Virtual Gym.
Here are my personal thoughts on why I loved this program.
We are stronger together,
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Quiet Time with God: Scripture Writing Challenge


I am so excited to walk with you on this spiritual journey.

You know I’m passionate about physical fitness, but I also have a passion for SPIRITUAL fitness and I’m super excited to share a new resource with you that my mom and I created.

Almost two years ago, I started a daily Scripture writing practice to help me spend time each day in God’s word. As a busy mom of three, finding time to sit down and have a daily time with the Lord has always been a challenge. My husband and I have always been faithful church goers, talked with our kids about God and His Truth—and trust me—my prayer life was (and is) active but I always felt like I was missing something by not physically opening God’s word and reading it on a daily basis.

Are we all busy? Yes! Is it hard to find five to 10 minutes a day to sit down and open God’s word? Yes. Hard, but not impossible!

Listen to my heart here: The BIBLE is not just a best-selling book; it’s our guide for every aspect of our lives. It is living and active and has the power to transform us from the inside out. It’s the truth of our identity. It’s the power source of every decision we make in life. It’s literally fuel for our souls!

My daily Quiet Time with God Scripture Writing Challenge is a simple way to get yourself  back into God’s word and takes about five minutes each day. Every month, I’ll share a new set of daily verses for you to look up, read, and write out. It’s really only a verse or two and doesn’t take long at all. Find a cute journal—or just a plain piece of paper—and start writing these verses during your time with God. Invite the Holy Spirit to lead you as you read, write, and meditate on the verses. You may even want to read a verse or two before or after, it’s totally up to you. This tool is to get you into the practice of opening your bible and letting God’s Truth sink into your hearts and minds.

While reading a daily verse or devotional on Facebook is great, there is something amazing and transformative that happens when you make opening God’s Word a priority in your life!

TRUST me, the enemy of your soul wants to keep you busy with a myriad of things to distract you and pull you away from GOD. Believe me, my family is living proof that the enemy comes to steal, kill, and destroy. However, my FAITH, my TRUST, and time spent READING God’s word are what brings clarity and hope and peace to my heart during the toughest days.

My prayer for you: God, thank you for this amazing gift of the Bible. It’s not just a book; it’s your truth as a guide for us to live by daily. Help us to follow your will and to return to you each day. Lord, we ask you to fill our heart and soul with direction, wisdom, and truth. Help us to prioritize our time well and make us turn to your word for each decision. We do not know what tomorrow brings, but You do. We trust you to prepare our path. We love you, Lord. In Jesus name, AMEN.

Click HERE to access your Scripture Writing 


If you like surrounding yourself with other women on becoming spiritually  fit ,  I have created a FREE group for any women who would like to Join  {it is a private group on Facebook}


In Him we pray,

Shanna and Loretta

P.S.  If you love this kind of stuff and would like to learn more about my Body & Soul Virtual Gym  where we work on combining your faith with your physical  fitness,  make sure you fill out an application to join us next month!  

Start the year off with the intention of becoming more physical and spiritual FIT.

I accept ten new ladies each month into the group.

 Click Here Body & Soul Virtual Gym  

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Bibles Verses for Strength & Energy


Bible verses for building strength and energy:


Philippians 4:13 I can do all this through him who gives me strength.

Isaiah 40:29 He gives strength to the weary and increases the power of the weak.

Psalm 119:28 My soul is weary with sorrow; strengthen me according to your word.

Ephesians 6:10 Finally, be strong in the Lord and in his mighty power.

Isaiah 40:31 But those who hope in the Lord will renew their strength.  They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Mark 12:30 Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.

Psalm 46:1 God is our refuge and strength, and ever-present help in trouble.

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What is Daily Sunshine?




Have you heard about the new, healthy snack that’s made for picky kids and pickier parents? It’s called Daily Sunshine, and we think you’re going to love it. This brand-new healthy smoothie is a delicious snack for kids that comes in two kid-friendly flavors. Plus, it’s made with organic fruits and vegetables.* But if you’re a picky parent, we know you’ve got questions. And we’re here with answers!

Beachbody's CEO, Carl Daikeler, and his wife and creator of Daily Sunshine, Isabelle Daikeler, explain everything you need to know about Daily Sunshine's ingredients, cost, and benefits.

Posted by Daily Sunshine on Sunday, July 16, 2017

What is Daily Sunshine?

Daily Sunshine is a healthy 3-in-1 smoothie for kids that’s been designed specifically for their unique dietary needs. We know how hard it is to get kids to eat right, so our goal was to not only create a healthy snack you feel good about them having but also make an easy snack that they’ll actually ask for.

The Daily Sunshine smoothie comes in two flavors: smooth and creamy Chocolate and fruity and sweet Strawberry Banana. Each is made with organic fruits and vegetables,* organic pea protein, and healthy fats, and has 3 grams of fiber, probiotics from Bacillus coagulans, vitamins C & E, calcium, and vitamin D. Here is Daily Sunshine’s Strawberry Banana Nutrition Facts label and Daily Sunshine’s Chocolate Nutrition Facts label so you can check them out yourself!

In short, Daily Sunshine has carefully been formulated to include the building blocks of nutrition kids need to help them grow up healthy and strong, and 4 out of 5 pediatricians approve its formula.

The ingredients in Daily Sunshine differ slightly depending on which flavor you choose. But both the Chocolate and Strawberry Banana flavors have a fruit and veggie blend of apple, sweet potato, flaxseed, spinach, blueberry, acerola cherry, and strawberry.

We were just as careful about what we didn’t put in Daily Sunshine as what we did put in there. That’s why Daily Sunshine is soy-free, dairy-free, gluten-free, and non-GMO, and it contains NO artificial flavors, sweeteners, or preservatives. Get Daily Sunshine here!




Why is Daily Sunshine for ages 4 and older?

The FDA established the general Recommend Daily Intake (RDIs) based on children and adults 4 years old and up. Daily Sunshine was designed with the needs of this group in mind. While Daily Sunshine is a food (like cereal, snack foods, almond milk, etc.), children under the age of 4 are considered infants and toddlers who have their own specific dietary needs.  Just like other food choices, parents should make their own decisions based on their unique child and information from their healthcare provider.

How many grams of sugar are in each serving?

There are 7 grams of sugar in Chocolate and 8 grams in Strawberry Banana. To put this into perspective, there are 14 grams of sugar in a banana and 19 grams of sugar in an apple. The 4 to 5 grams of naturally occurring sugar in Daily Sunshine comes from ingredients in the product, like fruit powders. That leaves 3 grams of added sugar from organic cane sugar. That’s 12 calories, or 3/4 of a teaspoon, which is only 6 percent of the Daily Value for added sugar.

Organic cane sugar is the third item on the ingredients list, so why does it also contain stevia?

Without stevia, which is a plant-based sweetener, Daily Sunshine would need to contain much more added sugar to deliver the same kid-approved taste! We made a conscious effort to keep added sugars low while satisfying the taste buds of our pickiest eaters. To learn more about why and how much organic cane sugar is in Daily Sunshine, check out this FAQ.

Is there caffeine in Daily Sunshine?

Chocolate Flavor Daily Sunshine has organic cocoa powder and natural chocolate flavor. Because caffeine is a constituent of cocoa and chocolate, Daily Sunshine may also have some caffeine — but in very small amounts. To put this into perspective, according to the USDA, a cup of hot chocolate (made from cocoa) contains five milligrams of caffeine, while a cup of brewed coffee contains 95 milligrams of caffeine.

If you have concerns about low levels of caffeine, you may want to use Strawberry Banana Flavor Daily Sunshine.

Where is the natural chocolate in Daily Sunshine derived from?

The natural chocolate flavor in Daily Sunshine is a secret recipe containing cocoa, vanilla bean extract, & other tasty ingredients – a delicious blend crafted for chocolate lovers!

Is it safe for kids with celiac disease or peanut/tree nut allergies?

Daily Sunshine meets the gluten-free definition set by the Food and Drug Administration (FDA), which sets a gluten limit of less than 20 parts per million (ppm) for foods labeled “gluten-free.” This limit was established by the FDA since it stated that “most people with celiac disease can tolerate foods with very small amounts of gluten.”

In addition, there are no peanut or tree nut ingredients in Daily Sunshine, and we take significant precautions to prevent any nut-based ingredients from being included in the product.

Every lot of Daily Sunshine is tested for gluten to ensure the product meets this gluten-free standard. In addition, we follow strict FDA Good Manufacturing Practices in creating Daily Sunshine, which includes thorough cleaning and sanitation of all equipment and surfaces the product comes in contact with prior to producing Daily Sunshine.

However, because some consumers may have extremely sensitive reactions to major allergens, such as gluten or wheat, Beachbody wants to be as transparent as possible. This is why we include a statement which you see on many food products today — that Daily Sunshine is made in a plant that also processes eggs, fish, crustacean shellfish, tree nuts, peanuts, and wheat ingredients.

We do this so that anybody who has an extreme reaction to any of the listed ingredients should have as much information as possible, and if they have concerns, to first consult with their physician before trying a new product.

How do I make Daily Sunshine?

If you’re a busy parent you’ll love that Daily Sunshine smoothies are quick to prepare. Simply mix one serving with 8 fl. oz. water, shake it up, and you’ve got a healthy, gluten-free, dairy-free snack.

Will my kids like Daily Sunshine?

Sources say yes! Daily Sunshine has been rigorously taste-tested by the toughest critics… kids. We know how hard it is to help your kids eat healthy, which is why we worked hard to make Daily Sunshine a healthy smoothie that has a taste that’s kid-approved!

Daily Sunshine was designed to help curb junk food cravings with fiber and 10 grams of protein. Kids can enjoy it in the mornings on the way to school, as part of their lunch, as an after-school snack, or even between soccer practice and music lessons.

Daily Sunshine vs Shakeology. What’s the difference?

Daily Sunshine provides key nutrients in a simple yet healthy formula designed for young, growing bodies. Shakeology focuses on providing an array of exotic superfoods, adaptogens, prebiotics, digestive enzymes, and other important nutrients for adult bodies. While they both have unique ingredients, Daily Sunshine and Shakeology contain some overlapping essential ingredients, but at different levels, in order to suit the nutritional needs of kids and adults.

Can I drink both Daily Sunshine and Shakeology?

Absolutely! If adults like to enjoy Shakeology as a part of a healthy breakfast or as a mid-morning snack, it’s OK to treat themselves to Daily Sunshine as a healthy afternoon snack or late-night munchie killer.

Is it OK to mix Daily Sunshine with Shakeology?

We don’t recommend mixing Daily Sunshine and Shakeology into one shake. The reason is because these products were designed to be prepared individually and are not intended to be mixed with other Beachbody Nutritional products, including our Beachbody Performance line.

Why does Shakeology count as 1 red container, while Daily Sunshine counts as ½ green, ½ purple, and ½ red?

Shakeology contains between 16 to 17 grams of protein and between 140 to 170 calories per serving depending on the flavor. This makes it perfect for one red container. It also contains a vast array of other nutrients, but given how wide-ranging and exotic they are, they don’t fit as neatly into a specific container. Daily Sunshine, on the other hand, contains less protein (10 grams), so ½ red makes sense. It also contains the equivalent of a full serving of fruits and vegetables.* Because this is done using a combination of both types of produce, the most accurate representation is ½ purple and ½ green.

How can I buy Daily Sunshine?

We’ve got you covered as far as sizes go. There’s a 30-day supply bag, a box of 24 single-serve packets—single flavor as well as 12 of each flavor, and a 4-serving Sampler Pack (2 of each flavor). Get Daily Sunshine here!

*Concentrated powder equivalent to 1 full serving of fruits and vegetables, ⅝ serving of fruit ((Chocolate — 4.45 g dried apple, strawberry, and blueberry powders) (Strawberry Banana — 4.5 g dried apple, strawberry, banana, and blueberry powders)) and ⅜ serving of veggies (1.95 g dried sweet potato and spinach powders) per smoothie. Each 28 g serving (1 scoop) provides the equivalent of ½ cup fruits and vegetables (volume before drying).