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! 

Thank You

Part of me never thought I would thank you.  For everything you have put me through, everything I have dealt with, the names I have been called, the looks I have received.  I never thought I would ever even write this... I know it will never be read by you, and honestly I don't think I ever intended for it to be.  Maybe this is me raising my voice for those who might have been in my situation or are still going through it.  

First off, let me thank you for the year we had together.  I really learned who I was.  And I don't mean who I was with you.  I learned the true meaning of a dollar, the true worth of someone's word.  I accomplished a dream of mine, getting to work in the medical field.  I started school back up, something I never thought I would get back into.  I purchased my first car, threw down my first down payment on a place, and even experienced what penny pinching was.  

Thank you for cheating on me. 

Honestly.

You introduced me to self preservation. It's not that I won't trust anyone anymore, but now I will do so more deliberately.  You forced me to leave the comfort I knew and forced me to make decisions for myself, who I truly am, not who I was trying to be.  I realized I could be with someone so much better, myself.  Thank you for taking all the furniture and leaving me with blankets, a TV and the cable.  You taught me how to find joy with nothing.  And ultimately you forced me to move back closer to my family.  That was a blessing I didn't even know about at the time.  

Thank you for the weekend we spent together months after we split.  "Trying to see how it felt" was just an excuse to get into my bed, and it worked.  Call me sentimental, but I guess memories of happiness allowed you to walk right past my walls.  However, it finalized in my mind that we would never be able to work, and that it was a good thing our engagement fell apart.  But above that, it gave me my most prized possession. You gave me our daughter. 

I know you don't see her as yours, quite frankly I believe your exact words when I called you to tell you the news were, "Fuck off."  I cried, scared that she would blame me for you not wanting to be around.  Blame me for you choosing to be a dad to your girlfriend's daughter and not your own.  And then it hit me; it was a blessing.  I would never have to share those hugs or her kisses she gives while nuzzling her head into your cheek.  Only my chest would she fall asleep on.  Sharing a bed would mean with her only.  When she is older and has a boo-boo, I will be the only one she runs to.  I don't have to share late night snuggles or early morning giggles.  

Sure, there is no one to share the spit up with, or help with the midnight crying while I take too long to make a bottle.  No one to take shifts on diapers or maybe hold her while I mop up my own sleep deprived tears at 3 am.  But I'm glad.  I wouldn't trade any of this for the world.  She makes me a better person.  Everything I do in my life, I do for this little girl.  No longer am I striving to be better for a man, but for a little girl with the most brilliant blues eyes like her mama.  In her eyes, I am a hero.  

I am both mom and dad.  I will hold her while she cries over the boy, and then hunt him down.  I will do her hair for prom, and then threaten her date that on time really means 5 minutes early.  I am both the maternal love and paternal strength.  I am capable of anything.  And it was thanks to your lack of responsibility and compassion that I am able to see this.  Your selfishness has shown me how to be the most amazing person I could ever imagine becoming.  One day she will be old enough to see who raised her, who made the sacrifices for her.  

See, you left me and her behind.  You have your own life now and have happily moved on with your life.  And for all of this I thank you.  Thank you for showing me the real man you are.  Thank you for leaving and showing me that I deserved so much more than you.  Thank you for stepping aside so a man who is better suited for the situation could step up to the plate you so sheepishly ran from; someone who offered to help instead of being scared of the situation.  Thank you for showing me that my happily ever after is with a little girl who scrunches her nose when she smiles while she shares her puffs with the dog.

A Spoonful of Sugar

I feel like I may have watched Mary Poppins too many times growing up.  I truly do believe that something with a high enough sugar content can make any shitty situation completely better.  Think about it, what was the best part of going to birthday parties? It wasn't watching your friend get cooler toys than you.  It was the cake.  What do they give kids after they get shots at the doctors office? A sucker, unless you had my pediatrician growing who gave you band aides and stickers. Yea I was deprived as a child.  What do pregnant women crave? Sweet stuff in every variety .  Face it, I am right and you know it.  Well, Mary Poppins was right.... I guess I'm just riding the coat tails in this one.  With that being established though, I had a shitty day yesterday.  One of those days where the stress just boils over.  And I am sure we all have our vices and knacks that we go to to relieve stress.  Normally I would power smoke a pack a cigarettes while baking enough for a small town.  Seeing as I am cutting back in all things in that statement, I only baked enough for half of that town.  Because not only do I bake when I am under a lot of strews, but duh! Sweet things are the cure to my shitty day. 

I actually started off cooking.  I guess you can call it cooking.... I made tuna pasta.  Basic little ditty really.  Celery, onions, frozen peas, tuna, sour cream, mayonnaise, and of course noodles.  Now I use these cute little noodles, they're like little bands and super adorable.  I don't even know the correct name for this noodle because I literally call them the tuna noodles.  Its a simple and quick dish that it a summer time staple really. You need it in your life. Are you doubting this? You're missing out, I promise.

But then of course I needed to bake some sweets.  I started off cheating, and thought that baking ore made cookie dough would suffice. Sadly, or maybe dumbly (is that even a word?) I was wrong.  I should have known better haha.  So it was time to whip up a batch of homemade cookies.  And of course I choose peanut butter because no one can go wrong with peanut butter.  Well, I guess if you're allergic you could go wring with peanut butter..... but most people can't go wrong with peanut butter. So on went the apron and on to baking we went.

For this recipe you're going to need:
3 cups all-purpose flour
2 teaspoons baking soda
1/2 teaspoon salt
16 tablespoons (2 sticks) unsalted butter, at room temperature
3/4 cup sugar
1 1/4 cups packed dark brown sugar
2 large eggs
1 1/2 teaspoons vanilla extract
1 cup creamy or crunchy peanut butter (I use creamy, but I have heard amazing things about crunchy)

I don't believe in double cookie sheets going at once.  I know this drags out the process but honestly if you want to perfect cookie, you need your rack in the center of the oven and only work with one sheet at a time.  With that being said, preheat your oven to 350°F.  Go ahead and butter (or Pam) your cookie sheets.  Whisk together your flour, baking soda and salt in a medium to large size bowl and set it off to the side. 
Now its time to pull out the old electric mixer.  You want to mix beat your butter with both sugars for about three minutes on medium speed until it becomes light and fluffy.  Next you're going to reduce speed slightly and add the eggs and the vanilla; beat until smooth a d well combined.  Scrape down the sides of the bowl.  Reduce speed to low and beat I n the flour mixture in two parts so as not to overwhelm the mixer (and make it easier on yourself).  Mix until its combines evenly. 

When you're adding the floor, make sure you go slow or you will end up with flour on your feet like I managed to do....

Roll one inch balls and place on your cookie sheet.  Flatten each ball by pressing the tined of a fork into a crisscross pattern.  Don't squish all the way down or you will have very crunchy, paper thin cookies.  Bake for 13 minutes, or until golder brown on bottom and barely colored on top.  Cool on pan for 5 minutes before transferring to a cooling rack.  Allow to completely cool. 

And voila! You have amazing peanut butter cookies! This recipe makes an obscene 80 cookies or so.  Make sure you have a crowd who will devour them, mine were gone within two days.  Yes its possible.  And no I didn't eat them all.

My tip, between each sheet of cookies, pace your self.  I normally took the out and let the cool for five minutes.  Then I waited another five before trying to put more cookie dough on that sheet,  otherwise your dough melts before you even get it into the over.  And who wants a gooey mess?  These cookies would be great during Christmas or just because you need some sugar.  Definitely a great rainy project for the kids! Hopefully y'all enjoy and it brings some sunshine to your afternoon. 

And then I decided to rip out my hair....

I am not sure how some of you handle being a mom.  I mean, you get the smiles and the cuddles, you hold this magical power to cure pain with a kiss, and don't forget those wonderful coo's.  That alone makes almost everything worth it.  But you also get the screaming at 2 in the morning, and the poo everywhere that you inevitably end up wearing at some point during the day. You battle other people who think they know what is best for you child, even those who have never had a child of their own (because obviously they know how it is supposed to work, and its NOT what you're doing).  Clearly I am a new mom, and a single one at that, but hot damn this is not for the faint of heart.  I am currently juggling going back to school to finish what I started (getting my BSN), raising my daughter, and acquiring a part time job to fund this madness.  But some mornings I swear to you, there is no desire to get out of bed or even think about trekking up those mountainous things they call stairs to go make a bottle.

This picture is brought to you by...

exhaustion and a tummy full of milk!

I have noticed my biggest problem.  I have tried to combine to lives that don't easily combine.  Let's review here:

-I am still trying to exercise like a 21 year old.  I want to jump into these crazy routines and slam protein and lose weight.  Have you ever tried to work out with a newborn?  You can have them fast asleep and the second you pick up a weight or start up that elliptical their little eyes shoot open and they decide to summon their inner demon and shriek while their head spins round like the exorcism.  Any groove you had or your heart rate has no plummeted and you get the start the task of starting all over.  Give it about 4 rounds of this and you start to question whether it really matters if you lose that baby fat.

-College has no benefits while raising a child.  It is another time sucker and it will eat away at your soul.  It adds stress and gives you 87 hours of homework and studying you need to accomplish.  That in itself is a full time job.  Oh wait, so is raising a child.  When was the last time you worked two full time jobs? Probably never because you like your sanity.  Some of us like to gamble with that sanity and see how much we can take on. And sometimes we find ourselves taking class notes on a diaper, and that's perfectly okay (give us two more cups of coffee and we might even notice what we're doing).

Give us a minute... or forty

-Speaking of jobs, you have to make money somehow, right? Ah yes, you have to pay for diapers because the last time I checked the magical pacifier fairy (who steal/hides all the pacifiers from me) doesn't have a sister who makes formula and diapers appear.  As lovely as that would be.

-Here is my biggest struggle.... I am only 21!  Do I love my daughter? To the moon and back. Are there nights that I just wish I could go out drinking without having to worry about finding a baby sitter, or the extra cost of that night out?  YES! Does this make me a bad parent? No.  I have seen too many new moms who have fizzled and burned because they are all baby all the time.  No breaks creates a mental break, and you need your sanity to be a mom.  Every mom needs a free night.  Whether you use that free night to go out and drink at the bar, go to a concert, or just get a solid night of sleep- we all need it.

At the end of the day you're exhausted, you have laundry piled high, you realize you have really only had coffee to eat that day, you still have yet to have a shower, and you might want to consider brushing your hair. But then you notice that sweet angel next to you fast asleep, and you soak it in.  Because no matter how hectic your life is, no matter how backed up you are in what you need to get done, nothing will compare to seeing that sweet smile at you, hearing those early morning coo's, or when she curls up and grasps your shirt and won't let go.  It won't matter how many days it has been since your last shower, or when the last time you had a conversation that wasn't in baby talk.  You would take on more if it meant she will have a good life, and then do it all over again.

Much love y'all :)