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PROGRAM GUIDE

THE 3-DAY REFRESH This guide is designed to make doing the3-Day Refresh simple. You want a fast, cleanbreak—to drop a few pounds in a hurry or breaksome bad habits—and we don’t want learningabout the program to take longer than doing it.SO HERE’S WHAT IT IS:The 3-Day Refresh consists of three daily shakes,a fiber drink, plenty of filtered water, plus a widearray of fresh fruits, vegetables, and healthy fatsthroughout the day to keep your energy andmetabolism going.Though the meal plan is simple it offers manyalternatives, including some creative ways toprepare your meals, so you’ll see that you canactually enjoy eating healthy food without havingto season it in ways that can damage your healthand undermine your weight-loss goals.WHAT YOU’LL EAT AND DRINK DURINGYOUR 3-DAY REFRESH:1. Wake-Up: Drink 8–12 ounces of filtered water2. Breakfast (within an hour of waking):Shakeology shake plus Fruit option3. Mid-Morning: Fiber Sweep(digestive health drink)4. Lunch: Vanilla Fresh (high-protein, hungersatisfying shake) plus options from the Fruit,Vegetable, and Healthy Fats lists.5. Afternoon Snack: From the Fruit, Vegetable,or Juice Options lists.6. Dinner: Vanilla Fresh plus a delicious meal madefrom our Dinner Recipes list3

VANILLA FRESH SHAKEFIBER SWEEP DRINKABOUT COFFEE AND TEAWHEN TO BEGIN THE3-DAY REFRESHHOW OFTEN TO REFRESHThis patent-pending, high-protein vanillashake not only helps satisfy your hungerthroughout the 3-Day Refresh, it deliversthe essential nutrition your body needs forhealthy weight loss.† Plus, Vanilla Fresh isan excellent source of fiber, and it’s bothdairy- and soy-free.With its scientifically formulated blend ofsoluble and insoluble fibers, this patent-pendingfiber drink gently and naturally eliminateswaste from your digestive system, whilesupporting healthy intestinal flora.†Although it is not a requirement, to get thefull benefit of the 3-Day Refresh, we suggestthat you refrain from drinking coffee forthe three days of the program. If you chooseto do so, we strongly recommend that youNOT add milk, sugar, or unnatural sugarsubstitutes to your coffee. Either take itblack or, if you wish, add stevia. That said,a better alternative in the morning wouldbe a tea like yerba mate or green teathat can help ease caffeine withdrawal.Caffeine-free teas may be consumedthroughout the day between meals, aslong as you are not adding sugar, milk, orother high-caloric ingredients to your tea.Many people start their 3-Day Refresh onFriday morning so they can stay focusedand disciplined through Saturday andSunday—while others prefer to do itduring the week to avoid the temptationof weekend activities. Bottom line . . . it’syour call. Just do it when you can committo the program and not get sidetracked.Kick Start: For some, the 3-Day Refresh isa way to kick-start a healthier lifestyle—tomake a clean break from eating habitsthat are not supporting your health andweight-loss goals.Each serving contains: 20 grams of wholesome plant protein tomaintain lean muscle 22 essential vitamins and minerals Probiotics to help promote digestive andimmune health Clinically tested potato protein extract tohelp curb hunger No artificial flavors, colors, preservatives,or sweeteners4† These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure, or prevent any disease. Created from whole-ground flax, chia, andpsyllium seed husks, Fiber Sweep is anexcellent source of fiber for digestive health Wholesome psyllium fiber can help naturallylower cholesterol and support healthy bloodsugar levels as part of a healthy diet As part of a healthy diet low in saturatedfat and cholesterol, psyllium fiber husk mayreduce the risk of coronary heart disease Flax and chia are sources of healthyomega-3 fatty acidsMonthly Tune-Up: For others, the 3-Day Refreshserves as a regular monthly “tune-up”they can use to knock off up to 3 pounds orso each month. Just think, if you were able tomaintain that weight loss throughouteach month, by the end of the year youcould lose 36 pounds!Ultimate Year of Health: Still others use the3-Day Refresh within a comprehensiveapproach we call the "Ultimate Year of Health.”Do the 21-day Beachbody Ultimate Reset once annually for a deep cleansing, thentune up with the Refresh 3 times quarterly,or as needed throughout the year.5

WHAT TO EXPECT WHENYOU’RE REFRESHINGABOUT THE FIBERTHE PRICE OF GASWATEREXERCISEWe got consistent feedback from our testgroups that people hadn’t felt “famished”while doing the program. This isn’t astarvation diet or an all-liquid fast, andwhile it is low in calories (about 900 a day),it’s packed with protein and fiber.So you will be nourishing your bodyproperly—and you won’t feel starved.If you don’t already have a diet that’s highin fruits, veggies, and whole grains, it’s agood idea to prepare for the 3-Day Refreshby eating a large salad each day and/or afew servings of fresh veggies for the weekleading up to it. Bombing a body that’snot used to it with the volume of daily fiberthat's in the Refresh can sometimes get alittle, um, “uncomfortable.” The increase infiber you consume during the Refresh mightcause some gas or bloating while it works tohelp clean things up. This is actually a signthat it’s doing what youwant it to do, and alsoan indication that—oncethe Refresh is through—you need to increase your daily fiber levelsin general. Fiber promotes satiety, helpsbalance blood sugar and thus energy levels,promotes cardiovascular health, and keepsyour digestive tract more regular. In otherwords, fiber keeps you healthy and helpsyou lose weight!If gas is an issue for you during the Refresh,it usually means that it’s doing exactlywhat it was designed to do in cleaning outyour system. (Consider doing the 21-dayUltimate Reset as a truly thorough cleanupand you will be shocked at how quicklythat problem will turn around.) We’vehighlighted the “low gas-producing”options in the veggie list and dinner recipesto help you minimize discomfort. (And whileyou’re not allowed to eat cheese during theRefresh, you are allowed to cut it.)If you want the fiber to do its job,you need more water. Most of usdon’t drink nearly enough eachday. It’s important to stay hydratedwith filtered water, especiallyduring the 3-Day Refresh. Waterhelps you do . . . everything. It’s thebody’s temperature regulator, internalsystem lubricant, and is required for everymajor bodily process. It keeps your digestionflowing, flushes out toxins, keeps yoursystems balanced, and helps control hunger.We recommend you drink half your bodyweight in ounces of water every day.So, if you weigh 150 pounds, you shouldbe drinking at least 75 ounces of filteredwater (that’s around 2½ quarts). Someof our test group participants drank a gallonof water every day to maximize theirresults from the program, an approachwe strongly support.Finally, we recommend mild to moderateexercise during the 3-Day Refresh. Canyou hammer out a harder program?Probably. But the 3-Day Refresh will useyour energy more effectively to help cleanup your system if you're not, at the sametime, also taxing it with the effort ofrepairing muscle after intense exercise.7

THE PROTEIN QUESTIONGETTING PREPAREDTHE DAILY MEAL PLANThere is no meat or dairy during the3-Day Refresh.* But don't worry aboutgetting enough protein. Both Shakeologyand your Vanilla Fresh shakes are packedwith all the necessary amino acids thatwould normally come from consumingmeat and dairy proteins. Many veggiescontain some protein, especially greenslike raw spinach and kale. Plus, organicfruits and veggies tend to be rich inantioxidants and phytonutrients—andthe restorative effects of plant-baseddiets are well-documented—so here'syour chance to take advantage of itfor three healthy days!To make shopping and planning foryour Refresh as simple as possible, werecommend that, before beginning, youchoose the Fruit, Vegetable, Healthy Fat,and Guilt-Free Flavoring options you'll beenjoying on the program (you'll find thelists on pages 18–20). Then fill in the blankson your meal plans with those selections.That way, you'll be sure to have all theingredients you need on hand, so youcan prepare your meals ahead of time.The meal plan options are straightforward,and many of them have been borrowedfrom the Beachbody Ultimate Reset, so bythe time you finish your 3-Day Refresh, you’llhave a good idea of what it will be like to trythe 21-day Ultimate Reset program next.*If you choose to drink the whey formula ofShakeology during the Refresh, that is acceptable.However, we recommend the vegan options forthese three days.[ DAY 1 [ MORNING1 Upon WakingShakeology shake blended in 1¼ cups(10 fl oz) filtered water2 Breakfast(within 1 hour of waking up)QUESTIONS? NEED SUPPORT?If you have questions, don't hesitate toask them at 3DayRefreshAdvice.com.There the Team Beachbody Message Boardsstaff can answer all your questions aboutthe 3-Day Refresh—not to mention allyour other fitness and nutrition queries.8–10 oz glass of filtered waterThis is an important step to get your system going!Optional: Morning Tea(at least 1 hour after Breakfast)3 Mid-Morning(at least 1 hour after Morning Tea) 1 serving from the Fruit list(blended in Shakeology or eaten à la carte)Feel free to add ice or any of the Guilt-Free Flavorings(page 18) but that’s optional1 cup (8 fl oz) unsweetened herbal or green tea(stevia sweetener allowed)Fiber Sweep (digestive health drink) mixed in 1 cup (8 fl oz)filtered water (drink promptly after mixing)Fill in your selections from the lists on pages 18–20.8

[ DAY 1 [ EVENING[ DAY 1 [ AFTERNOONVanilla Fresh shake blended in 1¼ cups (10 fl oz) water(no fruit added). If desired, add ice or any of theGuilt-Free FlavoringsVanilla Fresh shake blended in 1¼ cups (10 fl oz) filtered water4 Lunch(at least 1 hour after Fiber Sweep) 1 serving from the Fruit list(blended in Vanilla Fresh shake or eaten à la carte)If desired, add ice or any of the Guilt-Free Flavorings6 Dinner(at least 1 hour after Afternoon Snack) 1 serving from the Vegetable list 1 serving from the Healthy Fats list5 Afternoon Snack(at least 1 hour after Lunch)Optional: Afternoon Tea(at least 1 hour after Afternoon Snack)1 serving from Vegetable listOptional: Evening Tea 1 serving from the Healthy Fats listOR raw juice (1 serving from Juice Options)(at least 1 hour after Dinner) 1 serving from Dinner Recipes listOptional: 1 cup organic vegetable brothFeel free to add ¼ cup chopped fresh herbs suchas cilantro, parsley, tarragon, or basil1 cup (8 fl oz) unsweetened herbal tea (caffeine-free)(stevia sweetener optional)Fill in your selections from the lists on pages 18–20.1 cup (8 fl oz) unsweetened herbal tea (caffeine-free)(stevia sweetener optional)THROUGHOUT THE DAYFiltered Water–drink at least half your weight in ouncesin addition to the water you use in your shakes and tea.Fill in your selections from the lists on pages 18–20.10Vanilla Fresh Shake