3 Day Shakeology Cleanse

So as many of you may know, last week I did the 3 Day Shakeology Cleanse. I had mentioned before on Facebook that I had attempted to do this 3 or 4 times before but would always get hungry and quit about 1/2 way through the first day.

Well last week I was finally able to successfully complete the ENTIRE 3 days! My motivation was a wedding I was attending and wanted to feel great for it. So this time I was determined and focused and ready to get it done! Since I was drinking Shakeology 3 times a day with this cleanse I wasn't at all worried about not getting enough nutrients for my body or starving myself. I love my Shakeology and I drink it every single day. I know there's nothing out there that can supply me with all the nutrients, vitamins, proteins, and minerals in these amounts the way Shakeology can.

Photo booth fun at the reception!

I started on a Monday only because its easier for me to avoid the temptations of eating out or cheating during the work week. Basically on this plan you do the following:

3 Day Shakeology Cleanse

Wake up: Green Tea
Breakfast: Shakeology, 8 ounces of water, ice and 1/2 cup of fruit blended
Mid-morning: 1 piece of fruit
Lunch: Shakeology blended with water and ice only, followed by 1 cup of green tea
*PM Snack: HERE or AFTER DINNER- Shakeology blended with water and ice only
Dinner: 3 servings of greens with 4 ounces of protein (grilled chicken breast or white fish) with 2 Tbsp of non dairy dressing
Water: 64-128 ounces daily. No dairy!

Day 1

Day 1 was pretty good. I got in my Total Body Cardio Fix 21 Day Fix workout and followed it up with a cup of green tea. On day 1 I decided to have my afternoon snack mid afternoon simply because I was HUNGRY. Big mistake! By 8:00 p.m. I was pretty much ready to chew my arm off and was starting to get a headache so I called it a night early and went to bed before I blew my entire day.

Day 2

 I was starting to feel fatigued on day 2. Got up and did Upper Fix from my 21 Day Fix workout and it wasn't my best day by any means. I didn't struggle too bad, I just couldn't lift my heaviest weights. So I kicked it down a notch and got it done. I actually felt better after my workout and wasn't quite as tired feeling as when I initially woke up.

I decided that I would save my afternoon snack for after dinner so I wouldn't get quite as hungry in the evenings and this worked out really well for me. However, I was tired during the day and was more than ready to move on to day 3.

Day 3

I was starting to see a light at the end of the tunnel and I was feeling REALLY good! I skipped my Lower Fix workout on this day  because I didn't want to fatigue myself. Not really that hungry throughout the day on day 3 but by dinner I was starving! I did feel a little tired but it felt like I had been up most of the night with a sick kiddo. So it wasn't anything I couldn't handle.

I drank at least 80 ounces of water each day. This didn't include the water in my tea or my Shakeology.

Feeling great in my dress!

Day 4

DONE! I stepped on the scale after my workout and was down 7 lbs! I knew that some of was water weight but I was good with that. That meant I wouldn't look bloated or feel uncomfortable in my dress. Water weight can really leave you feeling miserable! I have since kept off 4 of the 7 lbs.



I would definitely do this again but if you're not comfortable with being hungry or feel like feeling hungry would trigger a major cheat, I would stick with the 3 Day Refresh. The Refresh uses a product called Vanilla Fresh which is made with potato protein. Potato protein has been clinically proven to help fight hunger and make you feel full. This will keep you from feeling too hungry. In addition, 3 Day Refresh also incorporates Fiber Sweep, which helps with regularity if you're body isn't used to consuming a lot of fiber in foods. Another advantage to the 3 Day Refresh is that you wont blow through your Shakeology stash. If you drink Shakeology everyday, you wont get 30 days of servings from one bag because you're drinking 9 servings in 3 days. However, if you have a stash (like we do) then its not a problem!



If you're interested in doing your own 3 Day Shakeology Cleanse click here.

Curious and want to give the 3 Day Refresh a try? Check it out here.


And as always, my Challenge Groups offer all of the support motivation and tools you need to be successful on your journey to better health! Message me for more challenge group information and details on when my next group starts.

21 Day Fix Extreme... The Nutrtion Plan

 I have to be honest, after I did the coach sneak peak workout on Saturday morning, I wasn't all THAT excited about this program and couldn't quite figure out what the buzz was all about. But then I listened to the Beachbody Coach National Call and heard it straight from Autumn Calabrese herself. And let me tell you I am now seriously considering getting this program when its launched on February 2nd.

When describing this program overall Autumn said "I created this program to get you seriously shredded in the shortest time possible. It’s a breakthrough 21-day fitness and nutrition program that combines simple portion control, focused nutrition, and extreme 30-minute workouts to help you finally get the lean, defined, hard body you’ve always wanted".

Who is this program for?
According to Autumn Calabrese this program is " for people with a dramatic short-term weight loss deadline like a big event, vacation or photo shoot. It’s also for 21 Day Fix graduates or graduates of other extreme programs like P90X^®, INSANITY^® and FOCUS T25^®. The next group is those who don’t have much weight to lose, but just want to shred up and see their abs. Lastly, this program is for people who don't want to count calories, weigh their food or follow complicated recipes. It was designed to make losing weight and getting shredded simple. Just follow the Extreme Eating Plan and get ready to see serious results!"

So how is this program different from 21 Day Fix?
The food lists have been changed. Some things from the lists have been eliminated and other more nutrient dense foods have been added. Cheats have been eliminated. That means no chocolate, no wine. The nutrition component of this workout is a lot more dialed in. This program also comes with 2 different meal plans. The "regular" everyday 21 Day Fix Extreme meal plan and also Autumn's "Countdown to Competition" meal plan. This is the exact meal plan Autumn uses 21 days before a figure competition or a photo shoot. According to Autumn "It’s my secret to shed fat and lean out every inch of my body. When you have to look great and have only 21 days to do it, this is the plan for you. I follow it when a big competition or photo shoot is coming up. It's a tough mental challenge, but so worth it."

The Workouts
Weights are incorporated into EVERY workout. Even Pilates uses resistance bands. There is an upper day, lower day, Pilates day, cardio days and an active recovery yoga day. There is high impact but there are modifiers for all workouts and you can take the high impact out and make it low impact.

This program is results driven, meaning that if you stick to the meal plan and do the workouts for 21 days you will see results. This program is for people that are ready to see serious results in terms of muscle definition and weight loss.

Are you ready to get the best results of your life in only 21 days? You can ONLY get this program through a Team Beachbody coach.  I am inviting you to be a part of the first group of the general public to use this program, in my upcoming 21 Day Fix Extreme Challenge Group. The test group  will begin on February 9th.

Fill out the application below or contact me to learn how you can be a part of this group!

click here to complete the application to be in my 21 Day Fix Extreme Test Group

21 Day Fix Extreme Sneak Peek!

Happy Saturday!

I just got done completing the all new 21 Day Fix Extreme Dirty 30 Workout. As coach that is part of the #1 Team in the company and under the direction of the #1 coach in the company these are perks I LIVE for!

 Autumn Calabrese, celebrity trainer that brought us 21 Day Fix is back with 21 Day Fix Extreme. This workout is scheduled to launch on Monday February 2nd and there's quite the buzz about this program and the results that the first test group got.

I was up and at 'em at 5:00 a.m. along with 37 other coaches via Zoom to get my Dirty 30 Extreme on to see what this buzz is all about. Dirty 30 Extreme consisted of 3 rounds, 4 moves each round and each move was with weights. Most of the moves are combination moves which increases your body's ability to burn more fat. Side lunges with arm raises, squats with a should press, etc.

I've been doing P90X3 for almost 4 weeks now and after doing Dirty 30 Extreme, my arms are shaky and my legs are already starting to get sore (particularly my ham strings) as I type this 1 hour after my workout. If you've done Dirty 30 or Upper Fix, then you know how much Autumn likes to work shoulders. This workout is no different! Lots of shoulder and core work for sure.

If you're ready to take your fitness to the next level or have gotten bored with 21 Day Fix, then 21 Day Fix Extreme is just what you're looking for. The 30 minutes flew by and I was surprised it was already over when we started the cool down. These "extreme" workouts paired with Autumn's nutrition plan will definitely get you the results you are looking for.

If you're a fan of Autumns, there's no need to be afraid of this workout! Its quick and challenging just enough to leave you with a "good kind of sore" the next day. And with all of the Beachbody workouts there is a modifier.

The Challenge Pack comes with all of the workouts PLUS color coded portion control containers, Autumn's Countdown to Competition Eating Guide, 21 Day Fix Extreme Eating Guide, bonus DVD's as well your 30 day supply of Shakeology and a shaker cup. And the BEST part of all is that this Challenge Pack will launch at a great price!

If you have questions about the 21 Day Fix Extreme and would like to get in on my exclusive test group message me or comment. The group begins on Monday February 2 and space is extremely limited!

It's the season of Giving and giving back. I truly feel like now 
would be a great time to give back to all of my followers, friends 
and family with a 7 day FREE clean eating group. Get back to the 
basics, get support and learn how to start eating clean.  

I really have found my life transformed by clean eating and Beachbody 
workouts. No crash diet, we are going to find what works for you 
to make this a lifestyle. 

It takes determination to kick bad habits like carb overload and 
pizza addiction!  It is not about giving up everything you love. 
It's about cutting down the crap and finding recipes that the
 whole family will enjoy.  But together we can learn 
that this process does not have to be hard!  

If you are serious about learning how to eat clean get
 the book:"EAT CLEAN RECHARGED" by Tosca Reno. 
 It completely changed the way I looked at food!

What are the requirements?

1.  You must make me your official Beachbody Coach by going 
to my site and creating a free profile.  This way I can send you recipes, 
meal plans and monthly motivation and tips to keep you on track with
 your lifestyle.

2.  You must participate for the next 7 days in our 
online closed facebook group each day!   

3.  Commit to checking in 1x per day, rating your day and charting 
your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for 
the ride! There is nothing better than having an accountability 
partner in the next 7 days!!!!  You are more likely to stick with it 
if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on 
Monday November 10th so please reserve your spot today!

>>>>>Email me at melindabutkus@gmail.com or 
 send me a message on my like page at 
www.facebook.com/beachbodywithmelinda to get enrolled in the free group!

*Note-  This is for new and existing customers.  If you are already 
a coach or have a coach you are working with please contact 
your coach for details on their next group!

My 3 Day Refresh Results!

I decided to do the 3 Day Refresh because I was seriously struggling with getting my eating back on track since getting back from our Florida vacation in September. I have no problem with getting my workouts in. It's my eating that has always held me back in the past and after all my hard work for our trip, I certainly wasn't going to blow it this time due to bad food choices!

3 Day Refresh Kit includes your booklet and recipes, 3 packets of Shakeology, 3 packets of Fiber Sweep and 6 packets of Vanilla Fresh

I did mine over Saturday, Sunday and Monday. You can choose any three days that work best for you. I decided the weekend would be easier for me because my husband is home and would help me stick to it!

So what is the refresh?  The Refresh is a Team Beachbody Product that is meant to be a healthy alternative to cleanses that are on the market that really don't respect nutritional value.  For example, the juice cleanses out there really are not the best options for you.  The R&D team really was looking to create a product that gave nutrition that was safe and effective at helping you with rapid weight loss.  

What comes with the refresh kit?  With the basic refresh kit you get 3 shakeology packets, 3 packets of the fiber sweep, 6 packets of the vanilla refresh, a nutrition guide and program manual.  

How do you do the refresh?  You drink a Shakeology Shake for breakfast with a serving of fruit from the book.  You get to have the fiber sweep as your mid morning snack and water.  For lunch you have the vanilla refresh shake with a serving of veggies, fruit and a good fat.  Dinner is the vanilla fresh shake with a meal choice from the nutrition booklet.  You can drink green tea and water but avoid all processed foods, canned fruits and veggies, sweeteners and dairy.  You are truly cutting back to the basics to cut the bloating and help you lose weight. 

The biggest question that people ask me is this... Am I going to be on the toilet for 3 days?  Nope not at all.  There was no surprises or out of the ordinary experiences.  The only thing you could possibly experience is a little fullness in your stomach or gas from the extra fiber if your body is not used to that.  This is normal and is totally ok.  That means the cleanse is working and doing its thing.  So just chug water and go with it!  It's very short lived if it happens to you at all.

My Vanilla Fresh that I drank alongside my grilled vegetables at dinner. I added some cinnamon to it which made it taste even better!

So, after 3 days what were my results?  

I lost 4 pounds on the refresh.  I felt 100% better, no bloating or fullness, I had energy and my cravings were gone for sweets. I worked out during the refresh with no issues at all.  But of course, if you experience any dizziness definitely stop and rest.

Left: Before 3 Day Refresh Right: After 3 Day Refresh
I definitely FEEL much better and after the 3 days started to get some definition back in my abs. Before Refresh I felt bloated for sure and my pants felt a little snug right out of the dryer. After Refresh I was definitely more comfortable in my freshly washed pants!

The first day was the hardest.  I had a terrible headache which I attributed to the fact that I had eliminated caffeine plus my 2 year old decided to wake up way too early and I had gone to bed too late the night before. So I had a bad headache and was exhausted but not really ever hungry.

Day 2 was easy for me. I woke feeling terrific after a full night of sleep, headache gone! Got up and did my 21 Day Fix workout (Dirty 30) and had enough energy to get through the workout pretty good! I had no hunger whatsoever.

Day 3 was a breeze.  I was still exercising and feeling good, I was just really ready to eat food again!  I made it through and I was totally ok! This is something I could and will totally do again!


How often can you do the refresh?  You can do it once a month if you would like.  It's save, effective and keeps you on the straight and narrow.

So, if you want guidance with the refresh and even more importantly you want something to keep you on track after you are done then join my 30 day clean eating and shakeology group on November 3rd to detox from halloween and to learn tools to help you make healthier choices, to handle the upcoming holiday temptations and to prioritize what you want to eat and what you want to splurge on!!!

The holidays are totally the easiest time to get sidetracked.  So join me and together we can keep it in check!  

Click on my link below to complete your application to my 30 day group!

https://inspirefitness1.wufoo.com/forms/30-day-clean-eating-application/