Day 3!

Hump days here!

Day Three:

• Tip: No closet snacking. Just because no one saw you eat it, doesnt mean your body will hide it too! If it helps write down in a journal everything you eat and keep track!
• Meals:
  Breakfast: Breakfast Muffin Only eat one muffin and have a glass of almond milk. 🙂

  Ingredients
  1 cup All Purpose Baking Flour
  1 ¼ cups oatmeal ( whole grain)
  2 ½ teaspoons baking powder
  ½ teaspoon sea salt
  1 teaspoon cinnamon
  ½ teaspoon nutmeg
  1 teaspoon ginger ( fresh or powdered)
  2 cups bananas, ripe & mashed ( about 4 medium)
  2⁄3; cup applesauce
  1⁄3; cup carrots, shredded
  1 large eggs
  2 tablespoons safflower oil

  Directions
  Preheat oven to 375.

  Combine first 7 ingredients in a large mixing bowl. Stir until well blended.
  In a separate smaller bowl combine all other ingredients (bananas – butter), stir until well blended.
  Add banana mixture to the flour mixture along with the raisins, if you desire.
  Fill muffin cups 2/3 way full.

  Bake at 375 for about 20 minutes, until the muffin springs back when lightly touched.
  Makes 16 small muffins, or 8 giant-sized muffins.

  Snack: Berry Yogurt Parfaits
  This makes extra. Just have one bowl full.

  Ingredients
   1 containers yogurt vanilla flavor
   1 cup frozen or fresh black berries or raspberries
   1/2 cup granola

  Directions
  In a small bowl combine yogurt, berries, and granola and top with yogurt.

  Lunch: Berry Boost Protein Shake
  Ingredients:
  1 scoops Vanilla Protein Powder
  1/2 cup raspberries
  1/2 strawberries
  8 oz ounces almond or coconut milk
  1/2 cup ice cubes
  * if you’re on campus and its to hard to run home and make this, you can make it the night before and freeze into a water bottle and by lunch time it will be nice and slushy.

  Directions
  Blend all ingredients together and yummy. 🙂

  Snack: Muffin from Breakfast
  
  Dinner: Herb Infused Chicken with Tomato & Wine Sauce.
  10 servings
  Active Time: 45 minutes
  Total Time: 3 3/4-6 3/4 hours
  Ingredients
  4 slices turkey bacon
  1 large onion, thinly sliced
  4 cloves garlic, minced
  1 teaspoon dried thyme
  1 teaspoon freshly ground pepper
  1 cup dry white wine (see Tip)
  1 28-ounce can tomatoes, with juice, coarsely chopped
  1 teaspoon salt
  10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
  1/4 cup finely chopped fresh parsley
  Direction
  Cook turkey bacon in a large skillet with a little safflower oil over medium heat until crisp. Transfer to paper towels to drain. Crumble when cool. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, pepper and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
  Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low.

• Exercise: Try 30 minutes on the eleptical with alternating intervals between resistence 4 and resistence 8 every 4 minutes. Then try these exercises to strengthen your back:
  Upright row
  
  Do three sets of 12 to 15 reps

  Target Muscles: trapezius, lateral and front deltoids

  Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].

  Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.

   Seated row
  
  Do three sets of 15 reps

  Target Muscles: latissimus dorsi, rhomboids, trapezius

  Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.

  Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.

  TIP: If this move feels too easy, gather some of the band’s slack in the palm of your hands.

  Straight-arm pullover
  
  Do three sets of 10 to 12 reps

  Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus

  Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].

  Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.

  Rear delt flye
  
  Do three sets of 10 to 12 reps

  Target muscles: posterior deltoids

  Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].

  Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.

   Lat pulldown
  
  Do three sets of 15 reps (each side)

  Target Muscles: latissimus dorsi

  Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].

  Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.