Quick, Healthy Sloppy Joes + Mock Track “DUFifty” workout

We got back from Roanoke early enough Monday that I had time to plan out a few dinners for the rest of the week. Since my husband is racing in the Blue Ridge Relay this weekend, I asked him what he wanted to eat for the week. It’s funny how much pre-race nutrition can totally impact the results of a race. If you have had to stop in the middle of race either because of dehydration, or worse, to use the bathroom, you get what I am saying. With that said, he requested sloppy joes on Monday night.

photo 1-122

If I can make something healthy I am all for it. This is a meal that can be made low fat and low calorie. I was headed to an afternoon Flywheel class, taught by the incredibly motivating instructor Miki, so I spent some time prepping dinner while my daughter napped prior to leaving. The hardest part about making this meal is dicing the green pepper and onion. See remaining ingredients below:

  • 1 pound lean ground beef
  • 3/4 cup chopped onion
  • 3/4 cup chopped green pepper
  • 1 16 oz can no salt tomato sauce
  • 2 tbsp tomato paste
  • 1 tbsp mustard
  • 1 tsp chili powder
  • 2 tsp worcestershire sauce
  • 1/2 tsp dried oregano
  • Salt and pepper to taste

photo 2-124

I always hang out after Flywheel class longer than I intend to. Monday was no exception. It is always nice to catch up with everyone. As soon as I walked in the door to the house, I started cooking. Total cook time to table was twenty minutes. See minimal instructions below:

  •  Cook first three ingredients until meat is brown.
  • Stir in the rest of the ingredients and reduce heat to medium low.  Let cook for 10-15 additional minutes.

photo 3-108

Finished product was delicious. We actually serve our sloppy joes over egg noodles rather than bread. This means we eat our sloppy joes like meat sauce. It’s your call!

Mock Track “DUFifty” workout

Between running two days out of town and taking a Flywheel class on Monday evening, I was ready to do something different Tuesday morning. The workout that I completed is completely intended to be done on a track, however, the distance around my block measures exactly .55 miles, so I treated the block like running two laps around a track.

photo 4-81

Total workout time was approximately twenty-nine minutes over 2.25 miles. If you are unfamiliar with the term “DUFifty”, it refers to any original Fly.Jen.Duf workout in which 50 reps of each exercise are completed. Today’s workout involved interval running and some strength exercises.

  1. Jog 800 meters (below 5k pace)
  2. Once you return to start, perform 20 reps of the following exercises:
    • Pushups
    • Squats
    • Plank Hold Shoulder Taps – 20 each side
    • Explosive Lunges – 20 each side
  3. Run 800 meters at 5k pace
  4. Repeat Step 2, performing 15 reps of each exercise.
  5. Run 800 meters at 5k pace
  6. Repeat Step 2, performing 10 reps of each exercise.
  7. Run 800 meters at 5k pace
  8. Repeat Step 2, performing 5 reps of each exercise.

If you complete this workout right, you will be breathless for a majority of the workout. I ended up with an extra quarter mile due to additional mileage around my block. You could cool down a lap to get the extra quarter mile in.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s