Shakeology three day cleanse

Shakeology three day cleanse.

Before Starting Insanity I decided to do a Shakeology three day cleanse. I had no idea how challenging this would be. Despite the difficulty it was well worth it. After only three days of the cleanse I lost 13 pounds, and cleared out the processed foods and toxins from my body. Best of all, I learned a valuable lesson; the cleanse opened my eyes and made me notice all the junk food I eat during the day. The first day, I subconsciously went to the kitchen on several occasions to grab a handful of goldfish crackers, chips, or anything else I could find. During this three day Shakeology cleanse, I was able to resist the urge. Breaking that cycle has helped me focus on what and how much I eat. Check out my video playlist of days 1-3 here.

What is a Shakeology three day cleanse? It’s a whole food body cleanse designed to…

  • Give you a jump start on your weight loss and fitness journey.
  • Break through a weight loss plateau.
  • Rid your body of undigested foods and toxins.
  • Kick off a whole food nutrition plan.
    The list goes on and on.

If you are considering this Shakeology three day cleanse, it is very important that you commit to it and not add additional foods to get the best results. It is not recommended that you do the cleanse for more than 3 days in a row. Also, do not do this cleanse cycle more than once every 90 days. Loosing too much weight rapidly can be just as unhealthy as packing on too many pounds.

Unlike lots of other body cleanses, the Shakeology cleanse is designed to pack in as many natural nutrients as possible in a three day period without adding a ton of calories. You still fuel your body and can perform typical daily activities. Shakeology does not contain any chemicals, it is purely food from Mother Nature, and that’s it.

What you need.
9 servings of Shakeology
Salad greens and veggies.
Your favorite low fat oil or vinegar based dressing. (NO dairy dressings.)
Grilled white meat such as chicken or fish.
Plenty of water.
Green tea.
Fruit (optional).

NOTE:You can not find Shakeology in retail stores it is only available through the Beachbody coach network get Shakeology here or Contact me and I will get you directed to where you can get your Shakeology. (I personally think Tropical Strawberry (vegan formula) is Fantastic. Chocolate is a close runner up.)

How to do it:
Follow the same regimen for Three days in a row.
Drink 2-4 liters of water throughout each day of the cleansing period.
1 cup of green tea (NO sweeteners)
1 serving of Shakeology, made with 8-10 oz water and ice to taste.
Optional Snack:
One serving of fruit.
1 serving of Shakeology, made with 8-10 oz water and ice to taste.
1 cup of green tea. (NO sweeteners)
1 serving of Shakeology, made with 8-10 oz water and ice to taste.
Salad: 3 Servings of greens and vegetables.
4 oz. of grilled white meat: poultry or fish.
2 tablespoons of non-dairy based dressing.

Repeat the same regimen above on days 2 and 3.

Once you’re done with the 3 day cleanse, you will want to keep using Shakeology to maximize your health benefits. It is a nutrient packed meal replacement shake. You can sub it for any meal of the day. My wife takes them on her morning commute to work. They keep her full until lunch time often she tells me she has a hard time drinking the whole thing.

Some of my favorite recipes are chocolate with banana and strawberries. Chocolate with peanut butter and banana. Chocolate and pineapple. The combinations are endless.

Laminate floor Time Lapse

Finally got new floors check out the time lapse of the install.

GORUCK challenge

GORUCK challenge

I survived the GORUCK challenge. It all started when I was searching for an alternative to the Savage race since they pushed the date to November. I am not a fan of the cold so I needed an alternative. My friend Chris Reed whom I met through Beachbody asked if I would be interested in doing the GORUCK challenge. Having no idea what it was I did some research to see what it was all about. In just under 24 hours I agreed to the GORUCK challenge. Led by a member from the army special forces the GORUCK challenge is leadership and teamwork training in disguise. It always starts with a welcoming party followed by a tour of the city it is hosted in. You should plan on traveling about 20 miles on foot in about 12 hours. It is mixed with plenty of mental and physical challenges. The welcoming party in my case started with the cadre taking role call and verifying we had the proper amount of bricks we were packing in our GORUCK backpacks. While most of the GORUCK challenge guys and gals were using a GORUCK rucksack and other GORUCK gear a few of them were not. Two of the guys not using GORUCK gear had equipment failure. Just an indication on how tough this challenge is. I have been told that each GORUCK challenge is different but in my experience the first 3 hours were hell on earth. We were told by the cadre that if we didn’t want to cuss him out and punch him in the face at some point he was not doing his job. Now that I have successfully experienced and completed the GORUCK challenge I know his actions were to better us as a team. My first GORUCK challenge started downtown Dallas, TX. in front of city hall. We were told to put our rucks on and do not take them off unless instructed to do so. Next we got in the fountain in front of city hall and were instructed to do various things like crab walks, bear crawls, the human centipede, elephant walks, and hold our rucks above our heads.

Goruck Challenge City Hall.

Goruck Challenge City Hall.

Keep in mind our ruck sacks are loaded with gear and GORUCK bricks. Nothing fancy about the bricks other than we wrap them in duct tape to help protect the ruck sack and other gear. The rucks are about 40 pounds then add the water weight when you get wet. After the cadre allowed us to get out of the fountain we were told an entertaining story about how baby’s are made and he had us low crawl to him. This was unconventional lesson on how to operate as a team. Some of us crawled fast , some slow. Overall the point was work as a team not individuals.

Finally the welcome party was concluded and the tour began. We missed our scheduled time to arrive at our first destination. For missing the deadline we had to gather 15 sandbags and carry them for the remainder of the GORUCK challenge. I got to know the sidewalk pretty well from the sandbag forcing me to look down in an awkward position to balance it just right. We went through Turtle creek and Highland Park. While in Highland Park we jumped in a pond with some nice stagnant water. I am really surprised the cops didn’t show up and start arresting people. For those that don’t know Dallas, TX. these are neighborhoods that are very well to do. At one point one of our team members broke away from the pack to pee. Cadre caught him and we all had to do wall squats because he broke away from the team.

Goruck Challenge City Hall

Goruck Challenge City Hall

During the hike sandbags were also being dropped. The punishment for this was 30 burpees with the ruck sacks on each time a sandbag was dropped. We marched by some sprinklers and were instructed to get wet. That lasted for a good 30 minutes. Little did Cadre know it was really refreshing considering the fact I had been awake for close to 28 hours at that point. During the trek cadre Ben led us to a flight of stairs and instructed to go up and down 6 times. Next up the Katy trail. It was populated with a mix of people. Cadre Ben told us if we see a guy running in a speedo we were to do 30 lunges. I am thinking no sweat how often do you see a guy running in a Speedo? 3 to be exact. Apparently he did his homework and found their was some sort of charitable Speedo run. Noticing the pace has picked up we are back in downtown Dallas. The difficulty is steadily increasing. Cadre Ben is picking off people to be carried left and right. I am not sure how many guys were being carried but I ended up with 3 sandbags towards the end. One had 2 holes in it but during a pee stop it was quickly repaired with zip ties I had in my ruck sack. One block away from the end we got to ditch the sandbags. The trade off was bear crawl for the entire block.

GORUCK Challenge Bear Crawl

GORUCK Challenge Bear Crawl

Feeling like I had nothing left I made it to the steps of city hall and turned the pain and physical exhaustion into adrenalin to make it to the top. Accomplishing the GORUCK challenge was overwhelming. I escaped the group to reflect on what had just taken place in the past 12 hours. It brought tears to my eyes. I had to cut that short because GORUCK challenge finishers have no emotion other than a smile from all the good livin’.

So will I do it again? Without any hesitation I will. What I wished I had done is train a little harder. Most of the guys and gals on the GORUCK challenge were experienced crossfit members. I really don’t like paying for gym memberships so I am going to do a hybrid training schedule of P90X, Insanity and treks with a loaded ruck to simulate the GORUCK challenge.

edit 4/25/14

Savage Race Training

This is a video of me doing some mud run / Savage Race Training. I decided to use my elements around me rather than use my Beachbody Insanity or P90X videos. At the age of 39 I feel great. I really have to give Beachbody credit for playing a huge role in my savage race training. I wouldn’t have been able to do it otherwise. If you are useing Beachbody products for savage race training, loosing weight, become a better athlete you have already discovered the closest thing to the fountain of youth. They have something for everyone. Couch potatoes, young, old, they even have meal replacement shakes that taste awesome.

Lactic acid tolerance training

Lactic acid tolerance training

Lactic acid tolerance training can be that slight edge you need on your competition.  If you are competing in a sport against others or just want to do your physical activity for a longer period of time.  Lactic acid tolerance training is for you.  Lactate in your muscles is the painful burning sensation that forces your muscles to shut down so your body doesn’t stress so much that it causes an injury.  Your body can be trained to have a higher tolerance to that pain.  You just have to be able to turn that trigger from I can’t to I can do it a little longer.  Over time your muscles will become more tolerant to the lactate.  I primarily use Insanity and sometimes the P90X cardio based home dvd workouts for my training.  In addition to that I use a heart rate monitor.  It helps keep track of what zone you are in.  With a heart rate monitor you can determine if you need to increase or decrease the intensity of the workout.  Here is 3 of the most frequently used heart rate training zones.

Temperate zone: 60% to 70% of your max heart rate. This zone is a moderate zone it is best suited for fat burning.

Aerobic Zone: 70% to 80% of your max heart rate.  This zone will improve your cardiovascular system.  Over time this will increase the effeincey to carry oxygen to the working muscles and carry the carbon dioxide away allowing you to do your activity at a higher heart rate for longer periods of time.

Threshold Zone: 80% to 90% of your max heart rate. This is the lactic acid tolerance training zone.  You will not likley be able to train in this zone for long periods of time.  This zone is where it is critical that you give it your all.  Don’t be afraid to push your body hard.  It is stronger than you think.  So find your limit don’t be afraid to trust your heart rate monitor if you have one.

NOTICE: You must have an account to move forward to get your heart rate zones!  Don’t
worry it’s free.  Go to Free account for your free account.  When you have your free account copy and paste this in your browser or  click on the GET FIT then FITNESS TOOLS buttons.  Here you will find the button “Target Heart Rate”.  Simply complete the 2 questions and you will have your zones.  Next you just need to get to working out.  As I mentioned before I persionally use Insanity as my Lacticid acdid tolerance training but it is not required.  Pretty much any workout will do Cardio based workouts are best.  Runing, biking, treadmill, are just a few.  One last suggestion stick with the primary muscle group it is you are trying to build the tolerance on.

What u need for P90X

What u need for P90X is the program (obviously) and a way to do resistance exercises.  More in depth this will include.

1) A pull up bar.
2) Resistance bands or dumbbells.
3) A little space.

Lets focus on the pull up bar for a moment.  You have 3 options here.  You can use a resistance band that has a strap that locks between the door frame and door when it is shut, a second option is a free standing bar, and third option (the one I use) a pull up bar that fits in the door frame.  So with pull ups covered what u need for P90X is resistance bands or dumbbells.  To get the most out of P90X you will want to eat right by following the supplied nutrition plan, follow the schedule, and track your results.  That is why I strongly recommend using dumbbells.  With dumbbells you know exactly how much you lift and how many reps you did as long as you write it down the time before.  Always always always try to get 1 or 2 more reps the next time.  I started off being able to do 2 pull ups.  Now I can do 15 before I Max out.  Keeping track of where I was allowed me to try just a little bit harder the next time resulting in getting stronger over time.  So what’s so bad about resistance bands?  Nothing, They may be ideal for you.  Maybe you have limited storage space, Maybe you travel allot.  The only thing I dislike about bands are you never know exactly what you’re lifting and I feel it is an easy way to cheat on exercises like bicep curls, tricep extensions or whatever.  Finally what u need for P90X is a little space.  I work out in my living room most of the time along side my wife and sometimes kids.  From time to time I have been sent out of town for my 8-5 job.  Getting creative and moving the furniture around a hotel room and using resistance bands I really haven’t had any trouble due to limited space or not having dumbbells.  In fact I once met a girl that lives on a house boat and did P90X so no excuses.  Keep an open mind if you are limited on space you don’t have to do all the exercises just like it is instructed.  You can modify to work that same  general muscle group.  If you are still concerned with space or resistance training is not your thing, maybe you are looking to burn tons of fat with cardio exercises.  I race BMX bikes (the kind you pedal) and Mt. bike so I need endurance and a high tolerance for lactic acid build up.  Insanity is perfect for it because it pushes your cardio limits through the roof and builds tons of strength through your entire body.

So now that you’re educated and know what u need for P90X and Insanity what are you waiting for?  Go get it and start becoming a healthier YOU.  Feel free to comment or share this post on facebook , twitter, or other social networks.  Help me get the word out and end the trend of obesity.

Craig Gresham

P90X results

P90X results

I am really happy with my P90X results. I can now say I am a 2 time graduate. Just like the first time I had awesome results. It was July 2010 when I first completed 90 days of butt kicking from Tony Horton and his crew. After the first round my intention was to take a week long break then do it again with more intensity. 1 week became 2 then 3 finally December 2012 I looked in the mirror and noticed the 90 days I put in was all gone. I felt like crap my lower back was weak and hurt all the time for what? A lack of motivation. It was time to face the facts. You don’t do yourself any good not being active. I needed to get back in shape. After building the motivation for a second time I was back in the mix. The first couple of weeks I was really sore and wanted to go into the fetal position then cry for my mommy. After sucking it up in week 3 I notice I am getting stronger so it kept me motivated and coming back for more sweet pain day after day.

At the end of the first month I took my 30 day pictures and compare them to day 1. The results are unbelievable unless you have done P90X yourself. The second month the pain is bearable and I pushed my limits even more. On top of the muscle confusion I know pushing a little harder every time I will get that much stronger. If you are doing or considering P90X I can’t stress how important it is to keep track of how much you’re lifting and how many reps you are doing. Jot it down on a worksheet and use it every time you workout. Try to get 2-3 more reps every time and your results will be amazing.

60 days roll around and it’s picture time again. As I compared day 1 to day 60 the results are clear. I was really excited to get to my 90 day results now but I still had 30 days to go. Into the 3rd phase I found myself needing heavier weights I wanted to build more strength and power. My awesome wife gets me a surprise gift one day. 25 lb. dumbbells just what I needed.

Day 90 is upon me, I feel incredible. No more constant back pain, stronger core, and just feel better overall. Now that I have the strength back I am moving on to Insanity to work on my cardio endurance.


So here you go my P90X results day 1- 90 pictures.

DIY Water Fountian



My wife and I love to relax in our backyard and hang out. We have been working on beautifying the backyard. One of the things we decided to do is a small fountain. We picked out a large pot, water fountain pump, sealant, and black tape. What I ended up using is the pot, the fountain pump, a 5 gallon bucket, bricks, rocks and a stainless steel mesh to hold the rocks in place.


The end result was a cool fountain and nice relaxing background noise while we enjoy the back patio.