Brrrrrrring the workout inside..................

Snow flurries and freezing temps. Warm food, covering plants, and chipping ice off of cars. That has been our week. This weather makes you want to stay inside and snuggle up on the couch. Before you cuddle with your cutie Brrrrrrring that workout inside.

Top 10 indoor workouts that will get your heart pumping and blood moving.

1. Jumping Jacks; start with 20 and increase as your endurance increases.

2. Stationary squats; start with 3 sets of 12. Keep your knees behind you toes, plant your heels in the floor and push your hips back as if sitting back into a chair.

3. Plie' lunges; start with 3 sets of 12. Spread your legs shoulder width apart, point toes out and band your knees with arms out in front of you.

4. Jack Knifes; start with 3 sets of 12. Lay flat on your back arms flat above your head. Bring arms and legs up and back down. Contract your abs so you are not arching your lower back.

5. Back extensions; start with 3 sets of 12. Lay flat on your stomach with arms in front of you lifting you legs and arms at the same time and lowering at the same time.

6. Bicycle Crunches; start with 3 sets of 12. Lay flat on your back, bending your arms and knees and alternating, elbow to opposite knee.

7. Plank; start with 15 sec. attempting to progress to 90 sec. Pull up into male push-up position. Tighten your gluts, and abs holding your body like a plank of wood. After your time is up slowly lower counting down from 8 and hold at 2 for 10 sec.

8. Hip lift; start with 3 sets of 12. Lay flat on back lift your hips and lower 1 inch from ground, alternating your arms

9. Burpee; start with 10. Stand up, drop to push up position, push up, jump up tucking knees in and jump as high as you can.

10. Triceps dip; start with 3 sets of 12. Have your significant other drop to all fours, place your hands under their shoulder blade and hip and dip down, a chair would work just the same.

Cool down and stretch your muscles.

*Before any physical activity please consult your physician.

You should be warm and will have already forgotten that it is 19 degrees and snow flurries outside.

Keep warm and have a fun workout!

A powerful SNACK!

I was so excited to make these once again.............. PEANUT BUTTER POWER BALLS!

I made these several months ago and decided I wanted to share this delicious all natural protein packed and energy filled snack with all of you.

This snack literally takes 10 minutes and can last days depending on how often you sneak one in. I always pop a couple in 30 minutes before a workout for extra long lasting energy.

PEANUT BUTTER POWER BALLS

Chop 1/3 cup of raw almonds

Chop 1/2 cup dried apricots

Pour 1/2 cup of whole uncooked oats in your measuring cup and set aside.

In a small sauce pan over medium heat pour in

1/2 cup of LOCAL honey (for all you allergy ridden Austinites) I used ROUND ROCK honey

1/2 cup of all natural peanut butter (real peanut butter should only have 1 ingredient, PEANUTS)

Let the honey and peanut butter melt together.

Once the Peanut butter and honey melt together add your 1/2 cup of raw uncooked oats, 1/3 cup of almonds, 1/2 cup of dried apricots and stir until it all mixes. Once it is cool enough to touch roll into small balls and place in the fridge for 30 minutes.

You will have a delicious powerful SNACK before your workout!

Door Step BOOT CAMP

Have you sung this toon.........."I really need to workout today.......oops its 8:00pm and I still have not made dinner, bathed the kid, ironed my shirt, washed dishes, or kissed my husband/wife!"
Geez where did the day go? The week went, and now the New Year is here!
Ever wondered when and how you are going to fit a workout in? This year Fit Foodie McCoy a certified group trainer is bringing fitness to your door step. With all the materials to be set up at the end of your street. Day or night, weekday or weekend that imaginary workout you keep putting off will become a reality and so will those biceps and that 6 pack.
Last Sunday in the rain I held a neighborhood boot camp in my very own neighborhood. I had some serious attendees as they drove in from Wimberley to join my fellow neighbors. They endured 60 minutes of core conditioning, strength training, and endurance exercises. Along with a meal plan for an evening. The boot camp included many exercises that can be done on your own throughout the week, no equipment needed just using your own bodies resistance.
No more driving to the gym or imagining the drive to the gym, no more stressing over when you will check this task off of your list. The gym comes to you, the certified trainer comes to you and before you know it swim suit season will be coming to you.
So I ask you, do you live in a neighborhood or an apartment complex? Do you know 1 or 2 neighbors? Do you want a convenient way of getting your workout in for the week?
Round up a few neighbors, come up with a day and time and contact fitfoodiemccoy@gmail.com to schedule your next neighborhood ASS WHOOPING!!!

The Med Chef

The power of CURRY!!!

The other night I made curry turkey burgers on a bed of lettuce and topped with steamed spinach a great protein packed food with tzatziki and a side Greek salad. Curry power is low in sodium and cholesterol and packed with flavor.

Curry Turkey Burger:

We used lean ground turkey diced onion, mushroom, and a tblsp of curry powder. Form into patties and bake them in the oven at 325 for about 20-25minutes.

Tzatziki:

Fat Free FAGE Greek yogurt, diced cucumber and cumin

Greek Salad:

Diced tomato, green bell pepper, red onion, and cucumber. 1/2tblsp of olive oil, and juice of one lemon, mix well and top with pepper.

Final assembly:

Bed of lettuce, place the burger on top of lettuce, top the burger with the steamed spinach and tzatziki. Serve the salad on the side.

Serve and enjoy this protein packed meal, which will keep you satisfied for the rest of the evening.

100 Calorie Garlicky Sweet Potato Soup

As most of you know I am a local food broker and as most of you don't know I am also a Personal Trainer. I feel that the two titles play a very important roll in peoples lives. Promoting local food is so important not only for our economy but for our health. Knowing what food is available and when it is available helps you plan meals which can not only be nutritious but also delicious. As a personal trainer I help guide people in the right direction when is comes to being healthy, staying fit, and enjoying good nutritious food.

This year my focus is to bring my two worlds together. Each week my blog will consist of food recipes using local artisans, seasonal items, nutritious ingredients or quick commercial break workouts. I hope this blog brings good information and ideas to those who buy local products, make local products, or just want to live a healthy and fit lifestyle.

100 Calorie Garlicky sweet potato soup

1 roasted garlic bulb

1 onion chopped

10oz of uncooked sweet potato peeled and chopped

4 cups of low sodium chicken broth

4 oz of string beans finely chopped

pepper

low fat Greek yogurt

1 tbsp fresh chives

In a heavy bottom pan put in 1 tblsp olive oil and add the sweet potato, onion and cook for 5 min. Add the stock and bring to a boil, cover with a lid and reduce the heat. Simmer for 10 min. Add green beans and the roasted garlic and simmer for another 10 min. Once everything is cooked pass through a blender or food processor and return to your rinsed out pan. Serve in your 4 soup bowls and swirl a spoonful of Greek yogurt and diced chives on top and ENJOY!

The 5 W’s of Running Yumminess

WHO: Yum Runnerz is a food brokering service, what does that mean? Fjiguratively speaking we RUN YUMMINESS..........

WHAT: We seek out artisans in the Austin and surrounding areas who have a uniquely crafted food item that may need some extra help with contacts. Ever wish you could be in two places at once, with two extra hands? Yum Runnerz is the second person, second place, and second set of hands. We have quality relationships with those who are looking to buy local foods.

WHEN: When you buy from a local source through Yum Runnerz you are supporting 2 local businesses. The artisan and Yum Runnerz. We look and seek out quality products and pair them with the right buyer, always keeping in mind what the buyers are looking for and what the artisans goals are.

WHERE: AUSTIN, TEXAS BABY! Just to name a few of the biggest supporters who have purchased Yum Runners artisans items; Four Seasons, Trio, Greenling, Farm House delivery, New Flower, Callahans, Fresh Plus Grocery, House Wine, Royal Blue, Thom's Market, Wheatsville Coop, Black Star Coop, Zax, Jack Allens Kitchen and Uncle Billy's Brewery.

WHY: The best W of the 5, WHY? Why not? When you buy local not only does it stimulate and help support our local economy but it teaches our next generation where things come from. Buying local helps us control what we put into our bodies which in turn keeps us healthy. Without the help of Yum Runnerz you might miss out on an amazing local food item or a place to put your amazing local food item. Austin needs you and Austin needs Yum Runnerz.........

Thank you to the buyers I have worked with, buyers I continue to work with, and those I will start working with.

Tis the season to make your New Years resolution.....make it a promise to buy local!

See you next week!

Yum Runnerz Day on The Farm

Yum Runnerz was looking for a way to contribute to the Austin community and the local movement. A few weeks ago, we traveled to east Austin to the home of a Youth Launch program called Urban Roots. This is a youth development program that uses sustainable agriculture to help the lives of young people and to increase the amount of healthy food available in Austin.
The friendly staff, as well other volunteers, was welcoming and willing to teach us the ropes. The program has a several students that help maintain the farm during the week and Urban Roots will recruit about 30 students to be apart of the program next year. Urban Roots sets out to teach young people the value of working together in order to serve a community through sustainable farming. They also strive to show young people how to eat and cook healthy food.
Yum Runnerz learned that working on a farm sure does make you appreciate the convenience of picking up food at a grocery store. We picked spinach leaves that were being sold to Wheatsville and pulled weeds surrounding planted carrots.
In addition to some fresh squash, Yum Runnerz took home some unique skills and a strong admiration for the Urban Roots program. By the way, if you go to Wheatsville, be sure to pick up some spinach leaves. They were picked with great skill, of course!
If you are interested in volunteering for Urban Roots, their Web site details a calendar of events.
For more information of Yum Runnerz, you can visit www.yumrunnerz.com or contact Dana McCoy at foodiemccoy@gmail.com.