DAY four ;)

It’s getting harder….but if i just take a moment and look at my pinterest inspiration pictures it snaps me right back to reality…STAY on DIET!

Tip for today: Smaller portions! You should try to eat smaller portions with every meal and remember to next supersize ANYTHING! Believe it or not in the 1950’s a 20 oz cup (that is a “regular or medium” sized cup in today’s standards) was considered an extra large!
Meals: Thursdays are test days for me, so that usually means no sleep on Wednesday nights and rushed mornings, so my meal for this day is usually a lot lighter:
Breakfast: Berry Smoothie
1 1/4 cups fresh or frozen berries
3/4 cup low-fat plain yogurt
1/2 cup orange juice
1 scoop protein powder
1 tablespoon honey (optional)
1/2 teaspoon vanilla extract (optional)
*orange juice adds some much-needed vitamin C to wake me up and keep me going!Snack: Pretest Protein Bar
You can get these anywhere, my favorite i get from my nutritionist called Chewy peanut Butter by Healthwise, i try to choose the ones that are 150 calories with 15 grams of protein and less than 12 grams of carbs!

Lunch: Turkey Breast Salad on the go!
3 cups mixed, salad
1/2 cup shredded carrots
1 tablespoons green onion, chopped
1 tablespoon dressing
5 cherry tomatoes
2 slices roast turkey breast, cut up (3 ounces)
1 slices reduced-fat Swiss cheese, cut up (2 ounces)

Snack: Protein shake
On the run, so Planet Nutrition it is…Strawberry Cheesecake (under 300 calories of yummyness!)

Dinner: Chicken Breasts with Mushroom Cream Sauce
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon safflower oil
1 medium onion, minced
1 cup thinly sliced mushrooms
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons green onion
Preparation
Season chicken with pepper and herbamare on both sides. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes.
Add onion to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and green onions; return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Exercise: Being in college does have some of its perks – intramurals! Thursdays are softball games for me, so I suggest everyone to get involved in at least one extracurricular activity where you’re getting in some form of exercise! But after the game I keep my body going, you know the weekend is coming tomorrow and that you will want to splurge!
First a 3 mile jog/run! This should be feeling easier and your time slowly should be decreasing! Then follow up with this:

This is a fat routine. It takes no time at all to do but gets your heart rate up there. Here’s how I did it. I did each exercise for 1 minute and when finishing my first set of this routine I ran a mile. I repeated this same routine and mile run for 3 times. WOW! Let me tell you. I felt done, done, done but very good about what I had done! ROCK IT!
Star Squat

Targets: Arms, abs, and legs
- Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
- Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).
- Jump feet forward to squat.
- Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.
  Do 10 reps.
Speed Skater

Targets: Shoulders, back, abs, butt, and legs
- Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.
- Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
- Do 20 reps.
Lunge Kick

Targets: Abs, butt, and legs
- Stand with feet hip-width apart, arms by sides, elbows bent. Lunge forward with left leg while swinging right arm forward and left arm back.
- As you rise, kick right leg straight up and swing arms in opposite directions.
- Lunge forward with right leg as foot lands on floor.
- Continue lunge kicking forward 10 steps, alternating legs. Turn around and lunge kick back to start.
Knee-Up Jump Lunge

Targets: Abs, butt, and legs

Stand with feet hip-width apart, arms by sides, elbows bent. Lunge back with right leg while swinging right arm forward and left arm back (like a runner).
Press off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging arms in opposite directions.
- Return to lunge as you land.
- Do 10 reps, then switch legs and repeat.
  Sumo Kick
  
  Targets: Abs, butt, and legs
  - Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat.
  - Stand up, placing weight on left leg, leaning slightly to left, and kick right leg out to side with foot flexed.
  - Lower right leg, bringing right foot beside left.
  - Do 10 sumo kicks across floor; switch directions, kicking with left leg back to start.