3 Day Refresh 

So a few weeks ago I completed Beachbody’s 3 Day Refresh and I’m just now getting around to blogging about it… sorry!

What is the 3 Day Refresh?

The is a plant based cleanse. You eat veggies, fruits, and healthy fats. You enjoy a daily vanilla fresh shake, a daily Shakeology, and a fiber sweep drink. 

What the 3 Day Refresh is NOT…

  • NOT a juice cleanse
  • NOT liquid fasting
  • NOT starving or depriving yourself

Why should you Refresh?

  • To jump start a weight loss journey.
  • To get a clean break from bad food habits.
  • To lose that last little bit of weight or pudge.
  • To create new clean eating habits.
  • To conquer cravings.
  • To gain more energy.

I started Day 1 weighing in at 115. I did NOT do the Refresh to lose weight I did it because I had a photo shoot coming up and I wanted to look my very best.

After 3 days here’s what I weighed in at… and yes I know it’s a different scale, I was home for the weekend and had to use my moms.

Cool I lost 2 pound, but here’s the awesome part. Look at me on day 1 versus morning after completing the 3 Day Refresh 👇🏼👇🏼👇🏼

The shorts do NOT lie!

What do some meals look like during the 3 days?


Thinking about giving the Refresh a try? Shoot me an email and we can chat more about it. Bhines.coach@gmail.com


Healthy Coffee

Do you like coffee or do you like coffee creamer?

Afraid that if you decide to start living a healthier lifestyle you will have to give up your coffee?

You don’t have to give up the coffee… You have to give up those sugary creamers!

Here’s how I make my morning coffee:

  1. Brew the coffee.
  2. Get coconut oil*, pumpkin spice, and vanilla. You could also do cinnamon, nut meg, or any extract flavor.
  3. Add 1 tsp of all ingredients and your coffee to a blender cup.
  4. Quickly blend together.
  5. Enjoy your yummy, but still healthy coffee!

*Be sure you are using organic unrefined coconut oil.

White Chicken Chili

My mom used to make white chicken chili growing up and I always just assumed it probably wasn’t too healthy, so I haven’t had it for almost two years.  I started my health and fitness journey a year and eight months ago (hints why I haven’t had it in almost two years).

I brought back the white chicken chili and just made a healthy version of it.  That’s what I love about healthy eating instead of dieting!


1 bag dried navy beans
1.5 to 2 pounds of chicken, diced
5 cups of chicken broth (organic or low sodium)
1/2 stick butter (If you can find it use organic, if not read labels and choose healthiest)
1 tbsp minced garlic
2 small onions, diced
1.5 cups green chilis (fresh or canned)
1 tbsp ground cumin
1-2 tsp black pepper
1/2 tsp white pepper
1 tbsp dried oregano



  1. Rinse and soak beans in cool water for 2 hours.
  2. Add beans to crockpot with chicken broth.
  3. In a pan heat butter add garlic, onions, and chilis. State for 5 minutes.
  4. Add mixture to crockpot.
  5. Add chicken, cumin, oregano, pepper, and white pepper to crockpot.
  6. Stir and cook on high for 4 hours or on low for 6 hours.  Just make sure chicken is cooked and beans are tender.


Yummy, yummy in my tummy! 🙂

1 serving = 1 cup

21 Day Fix Container Count: 1 red and 1 yellow

Stuffed Spaghetti Squash

Before starting on my heath and fitness journey I had NEVER even heard of a spaghetti squash much less even tried it, but I NOW love it!!! You can make some many varieties of stuffed spaghetti squash… There’s literally endless possibilities!

Here’s my newest recipe Broccoli, Chicken, and Cheese Stuffed Spaghetti Squash…


1 spaghetti squash, cut in half lengthwise
1 pound chicken
2 cups chopped broccoli florets
3 cloves garlic, minced
pinch of salt and pepper
1 tbsp Italian season (or use a mix of oregano, basil, thyme)
1/2 cup shredded mozzarella cheese (I buy off the block)
1/3 cup Parmesan cheese, shredded

**My pictures show the recipe doubled!



  1. Poke holes in squash. Cook the squash for about 15 minutes in the microwave or until tender to touch.  This will make it easier to cut!
  2. Cook broccoli according to package.
  3. Add garlic to broccoli.
  4. Cut open the squash lengthwise and scoop out the seeds.  Brush with olive oil and place face down on a pan.  Place in oven on 350 degrees and bake for 20 minutes.
  5. Season chicken with Italian seasonings and any extra you want (I added pepper and garlic powder). Bake until done.
  6. Shred your chicken. (check out tip below)
  7. Scrape out inside of squash.
  8. Combine broccoli, squash, chicken, parmesan cheese, and seasonings in a large bowl. (you may need more seasonings, taste to test)
  9. Add squash mixture back to the squash shells.
  10. Sprinkle with mozzarella cheese and bake for an additional 2-3 minutes or until cheese is melted.


Tip for quickly shredding chicken: add chunks or chicken to your blender.  Quickly blend and wa-la you have shredded chicken!


Serving size: 1 half squash

21 Day Fix peeps this counts as: 2 greens, 1 red, and 1 blue

Unstuffed Cabbage

I’m always looking for quick and easy meals to prepare during my meal prep.  I meal prep on Sunday’s and I do not want to spend 5+ hours preparing food for the week.  I typically spend 1-2 hours and I choose meals that are easy to make.

This “Unstuffed Cabbage” recipe won’t disappoint.



1 pound of ground lean meat (chicken, venison, or turkey)
1 tablespoon oil
1 large onion, chopped (I did 2 small)
1 clove garlic, minced
1 small cabbage, chopped (I used a bag of cabbage, told you I liked easy)
2 cans (14.5 ounces each) diced tomatoes  (low sodium or no salt added)
1 can (8 ounces) tomato sauce (no sodium or no salt added)
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt



  • Heat olive oil in a large skillet over medium heat
  • Add meat and onions, cook until meat is done and onions are tender
  • Add garlic
  • Drain meat if necessary
  • Add all other ingredients
  • Bring to a boil
  • Cover and simmer for 20 to 30 minutes



Makes 6 servings, 1 serving = 1 cup

21 Day Fixers this counts as 1 red and 1 green