treadmill workout + spinach spaghetti squash bake
/this was today's 30 min treadmill workout:
| Time | Incline | Speed |
| 0-2 warmup | 2.0 | 4.0 |
| 2-3 walk | 4.0 | 4.0 |
| 3-5 run | 4.0 | 7.0 |
| 5-6 walk | 5.0 | 4.0 |
| 6-8 run | 5.0 | 7.0 |
| 8-9 walk | 6.0 | 4.0 |
| 9-11 run | 6.0 | 7.0 |
| 11-12 walk | 7.0 | 4.0 |
| 12-14 run | 7.0 | 7.0 |
| 14-15 walk | 8.0 | 4.0 |
| 15-17 run | 8.0 | 7.0 |
| 17-18 walk | 9.0 | 4.0 |
| 18-20 run | 9.0 | 7.0 |
| 20-25 walk | 10 | 4.0 |
| 25-30 walk | 15 (highest) | 3.0 |
| 3-5 min cool down | 0.0 | 2.0 |
print it, cut it out, and take it with you! burns over 400+ cals.
and this was tonight's dinner: spinach spaghetti squash bake.
the stuff:
- 1 shallot
- 1 yellow onion
- 2 cups of 2% or low/no fat mozzarella shredded cheese
- 1 log 99% lean ground turkey
- 1 bag frozen spinach
- 2 chopped tomatoes OR 1 can diced tomatoes
- 1 red pepper
- 1 can Amy's low sodium chunky tomato bisque
- 1 spaghetti squash
- salt, pepper, tony's c's to taste
do this:
first and foremost, turn on your oven (350 deg) and throw the squash in there. it needs to cook at least 45 min first. in the meantime,
brown your shallots, onion, and turkey in a pan, and season it with the salt, pepper, and tony c's.
chop up all your veggies and toss them in.
microwave the spinach for about 5 minutes, then put it in a colander and press all the water out. add.
finally, pour in the soup.
grab your pan(s) and start with the squash- that'll be your 1st layer.
then, meat sauce.
and finally, my fav, plenty of cheese. now, repeat until you run outta stuff. remember to top it with cheese!
ready after 15-20 min in a 350 deg oven. so good, so healthy, so light, so filling.
we killed this pan but thank goodness i made two. hitting the sack NOW- weights class in the early am!
le
