IT'S FINALLY HERE!!!

Muscle Pharm 21 Day Her Bizzy Diet & Exercise Program

This is the brand I'm using for my transformation

I started my 21 day body transformation using Muscle Pharm's 21 Day HerBizzy Diet and Exercise program and supplements!  I am suuuper happy to have finally gotten it in the mail!

OK, so here are the foods allowed and the daily diet (same thing every day...but it's only for 3 weeks and it's VERY simple!):

What you are allowed to have:

Proteins:
Eggs
Chicken
Salmon
Tuna
Lean beef
Turkey
Jerky
Lunch: meat ham
and roast beef

Vegetables (basically anything green):
Asparagus
Bamboo shoots
Bean sprouts
Beet greens
Bok choy greens
Broccoli
Cabbage
Cauliflower
Celery
Chards
Chicory
Collard greens
Cucumbers
Endive
Escarole
Garlic
Kale
Kohirabi
Lettuces
Mushrooms
Mustard greens
Parsley
Radishes
Salad greens
Sauerkraut
Spinach
String beans
Summer squashes
Turnip greens
Watercress
Yellow squash
Zucchini squash

Condiments & Seasonings:

Spicy Mustard
Hot Sauce
Crushed Red Pepper
Mrs. Dash Original Blend
Mrs. Dash Fiesta Lime
Mrs. Dash Extra Spicy
Mrs. Dash Tomato Basil Garlic
Mrs. Dash Lemon Pepper

So those are the basic foods for shopping.

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Now here is the HerBizzy Diet meal plan: 

Drink 1 gallon of water a day!

NOTE: Times can be adjusted, just make sure you are eating about 3 hours apart for your meals.

6:30am- Fitmiss supplement- Burn (2 caps) with 8-12oz of water....(30 min before breakfast)

7:00am- Fitmiss supplement- Balance (3 caps) & Tone (1 cap) with 8-12oz of water.
Food- choose one of the following:
1. 2 whole eggs
2. 1 whole egg and 2 strips of organic turkey bacon
3.  1/2cup of 2% cottage cheese

10:00am- 1 scoop of Fitmiss Delight protein shake powder with 8 oz of water or almond milk (and blend with ice if you'd like)

12:30pm- Fitmiss supplement- Burn (2 caps) with 8-12oz of water....(30 min before lunch)

1:00pm-  Fitmiss supplement- Tone (1 cap) with 8-12oz of water.
Food:  4-6oz of a protein from food list; 2-3 cups of vegetables from food list.
Use condiments/seasonings to your liking

4:00pm- 1 scoop of Fitmiss Delight protein shake powder with 8 oz of water or almond milk (and blend with ice if you'd like)

7:00pm-  8-12oz of water.
Food:  4-6oz of a protein from food list; 2-3 cups of vegetables from food list.
Use condiments/seasonings to your liking

9:00pm- 8-12oz of water.
Food- choose one of the following snacks:
1. 1/2cup of 2% cottage cheese
2. 1oz of almonds
3. 1/2 cup of tuna

Before you go to bed: Fitmiss supplement- Cleanse (2 caps) and 16oz of water
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Here is the HerBizzy weekly exercise plan:

NOTE: Make sure to drink plenty of water and take Fitmiss Supplement- Ignite- 30 mins prior to workout 

Mondays & Wednesdays- Upper Body & Cardio
Warm up- 20 minutes
Walk or run on treadmill alternating 1 min. fast then 1 min. slow for the whole 20 mins.  You may also use other cardio equipment in place of the treadmill to change it up.

Weightlifting:
Set up 5 exercises.  Do 20 reps of each exercise 2x through. Once done with the 2 sets, complete 10 minutes of intense cardio and then repeat just the lifts one more time.
2x through- 20 reps each:
1. Chest- flat bench press or flat dumbbell press or pushups
2. Back- 1 arm dumbbell rows (20x each arm)
3. Shoulders- military press
4. Biceps- curls
5. Triceps- kickbacks
10 mins of intense cardio then 3rd set of the above.

Tuesdays & Fridays- Lower Body & Cardio
Warm up- 20 minutes
Walk or run on treadmill alternating 1 min. fast then 1 min. slow for the whole 20 mins.  You may also use other cardio equipment in place of the treadmill to change it up.

Weightlifting:
Set up 5 exercises.  Do 20 reps of each exercise 2x through. Once done with the 2 sets, complete 10 minutes of intense cardio and then repeat just the lifts one more time.
2x through- 
1. Legs- bodyweight squats, 20-30 reps...can add weight for advanced
2. Legs- lunges- 15 each side stationary lunges
3. Calves- calf raise 30-50 reps
4. Abs- ab crunch 30-50 reps
5. Abs-legs up and crossed 30-50 reps
10 mins of intense cardio then 3rd set of the above.

Post workout: take Muscle Pharm's BCAA's with water (optional)

Thursdays, Saturdays & Sundays- Either rest days or you can do another 30 mins of cardio (optional)

OK, time for me to get to it!!! Now you guys have the ability to join along if you want! Obviously you guys wouldn't have the supplements but I think this might work for just about anyone. Much love and hopefully we get some progress pictures up here soon! 

TGI....S?

It's Saturday. I should be excited. Yet all I can think about is the impending doom of the week to follow. The kinda doom you wanna sit down with something hard on the rocks and just think about. Like a cold a stoic look... insert Stone Cold Steve Austin with whiskey on the rock just staring at you. His mean mug would scare any week into submission. Me? Not so much.

 It's Saturday and I already can't wait to get off on Saturday of next week... Not how it is supposed to go. With my normal work schedule I work four, ten hour shifts. But add three additional eight hour clinicals (which I might add you don't get paid for) and eight hours of classroom time, you don't get to see your own house very much. Not to mention of course this all has to be spread across the county- because why wouldn't you wanna drive all over the great county of Lake County to achieve your goals? I like to think I am just stimulating the pockets of the men behind the gas stations- because without their coffee and gas I am not sure how either I or my car would still be running. 

When in EMS your life is filled with... you guessed it. EMS. Between work, school and clinicals I barely see my own life. Even when home I am busy studying for the next exam, or just general knowledge since it is called "practicing medicine," since you always have to stay up on your skills... This all leaves very little free time.  Which, if I am being honest, is mostly filled with my lame shows I have to catch up on like: Code Black, Chicago Fire/Med/PD, Night watch, and we can't forget Untold Stories of the ER. Oh and Cops- my guilty pleasure. So effectively I have even filled my home life with more EMS. Someone remind me what regular people do with their time? 

The little one is sick. And it's not just normal sick- we're talking exorcism sick. She has taken puking and made it an art form. Free lance puking in cars and redecorating her room with an ambient shade of green. I truly love what she has done with the place.  But on a serious note- this intense puking (and what comes up, probably also goes... well you guessed it) and diarrhea are killing me. Its as sporadic as me taking my daily vitamin.  It will literally just leave for 18 hours and then BOOM its back at your front door step. Ain't nobody got time for those shenanigans. Her sheets have been washed 3 times this week.  And I know what you're saying, just switch them because I MUST have more than one set of sheets. Which is true, I do. But who would want regular flat sheets instead of flannel when they're sick? Not me. And if you do, you're a freak. Instead, my washer is getting a lot of love with the repeat offender the flannel fitted sheet.  

In other news I also have decided I don't love myself and want to try a new self torture technique. It's new, so you might not have heard of it... its called diet and exercise. I know it sounds scary but I think I might be able to handle it. However, just reading about it makes me break out into a cold sweat... I started working out again (hahahaha again with the I hate myself) and even decided to splurge and get a pre-workout into my regimen. Speaking of pre-workout. What the hell?! I had never used one before, so clearly being a crazy worrier like I am, I did a LOT of research. I found one with a company that I liked previously, which had been reported to be on the milder side of pre-workouts. If you have no experience with these or just don't know what they are, a pre-workout is like a kick in the ass. Basically, if you're feeling sluggish, grab one of these and it will ramp up your energy (some more than others) and you will feel this NEED to work out. They also can help with fighting the muscle fatigue you can get mid-workout as well.  Anyways back to what I was saying- the one I found doesn't make you jittery per say, but it does make you tingle.  Totally didn't think anything about it because its just a tingling sensation, can't be that bad right? WRONG!  The tingle is hard to explain but imagine that prickly feeling you get when your foot is asleep and finally coming to, it feels like that EVERYWHERE! 

I am also doing a 21 day cleanse... because for the last time in this post, I hate myself. Probably going to be a crab monster and hell on earth to everyone who encounters me. But, I have 55 pounds to lose and it's time to make myself into the person I want to be. Hence the kick start into this little uhm journey... should be fun. Currently doing some at home, body resistance training, cardio, slightly weight lifting and of course yoga! I am still doing Adriane's Yoga Bootcamp, still definitely recommending her. Shes so fun, the little one is doing yoga too :)

Her best downward dog, gotta start em' young! I am also planning on doing Wanderlust in Chicago this year (since it will be a birthday present to myself). Besides the rest of all the little goodies it includes, the main attraction is yoga, a 5k and mediation.  Beyond excited, and if you want to come but are too afraid to go alone... 

you've got a friend in me! I mean seriously, who doesn't love a 5k, followed by yoga and mediation? That isn't sarcasm, that is all serious-ness.  I am also freakishly excited about this entire thing. AND it's in Chicago... what better place to be?! Okay okay, I will lasso my excitement back in. But really- waaay too excited about this. 2 hours in to the 10 hours shift before 38 off. I should probably get back to attending to my crews. As always, much love from behind the dispatch desk.