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 oilDirections
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 granolaDirections
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 repsTarget 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 repsTarget 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 repsTarget 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 repsTarget 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.