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Andrea Austin's
'MyFitnessToolbox' 
Making Fitness Fun!
April 2013
 
 
 
 
 
 
 
 
 
APRIL IS IN FULL SWING!  This month, it is all about making fitness fun with variety. Remember that there are 4 pieces to your fitness "pie": Strength Training, Cardio Training, Nutrition, and Flexibility/Corrective Work. Take a few moments to evaluate each of these four areas of what you are currently doing. What pieces need more attention?  What pieces are you overtraining?  Bring greater balance to your complete fitness profile for best results.
 
To learn more about your fitness pie and how you can really make it work for you, I am here to assist.  You can contact me directly for a free consult!

 

651-285-3424 or 
austin_training@yahoo.com

Your trainer and friend,
Andrea
 
 
Check out all the great additional "TOOLS" below...

Like me on Facebook 
 
Toolbox Tools
Andrea's Podcasts (all new!)
Fun Fitness and Food Facts
Try This Recipe/Nutrition Plan
Pain In The Body Solved
Andrea's Workouts
Latest at AAF Studio
Andrea's Podcasts (all new!)



CHECK OUT THE LATEST itunes PODCAST: My favorite morning smoothie recipe. Follow the link below and download, watch, and share Episode 18.


  
Fun Fitness & Food Facts

WHAT IS THE DIFFERENCE BETWEEN SOLUBLE AND INSOLUBLE FIBER AND WHICH IS RIGHT FOR YOU?
 
Soluble absorbs water and slows down digestion aiding in nutrient uptake in the body. Insoluble does not absorb water and moves quickly through the colon helping to "clean you out". If you have soft stool or diarrhea, soluble fiber will assist you. If you have hard stool, insoluble will assist you.

Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

For an exhaustive list of fiber-rich foods, I love this chart by Harvard Health Services:  SOLUBLE AND INSOLUBLE FIBER LIST

 

 

Try This Recipe/Nutrition Plan

STEPHANIE'S BREAKFAST QUINOA
 
Stephanie Miller is one of my very dedicated clients.  She is an avid marathon runner and crosstrains with me in spinning, Pilates, Yoga, and much more.  Stephanie is sharing with you one of her favorite nutritious recipes.  Even though it says "breakfast" you can eat it any time of day!
 
Breakfast Quinoa (inspired by a quinoa recipe Stephanie found on Pinterest!)
1 C cooked quinoa (prepare in accordance with instructions)
Handful of the following:
* Dried cranberries
* Shelled pumpkin seeds (pepitas)
* Sunflower seeds
* Rolled oats (gluten-free)
* Chia seeds
About 3/4 C of milk substitute (almond or coconut milk taste great)
1 tablespoon of pure maple syrup
Dash of cinnamon 
 
Combine all ingredients and cook on low for approximately 10 minutes, just until thickened.  Enjoy warm or cold.  Great snack during the day or post-workout refuel.
 
 

Pain In The Body Solved
 
Shin Splints are a painful issue in the front of the lower leg.  It is due to an imbalance in strength in the anterior portion of the calf vs. the posterior portion of the calf.  Here is my simple but excellent preventative series of strength and flexibility exercises you can perform weekly to assist with remedying this issue.

 

 

Andrea's Workouts


ANDREA'S SUPER STRONG CORE WITH THE SWISS BALL

Try this challenging core strengthener with a Swiss Ball.  Remember to work your core from many different angles for best results!
 


Latest at AAF Studio
 
 
 FEARLESS FITNESS and THE WORLD IS MY GYM TANKS 

You can now order AAF tank tops for only $25.00!  They are very functional, very cute and can be worn with yoga pants, shorts, capris, jeans, and even skirts!  To learn more go to this quick link :Andrea Austin Fitness Tank Tops For Sale 
 
  
 
 
JOIN ME FOR AN AWESOME CALORIE TORCHING SPIN WORKOUT!

I am currently teaching an awesome 75 minute calorie torching spin class at the newly opened Torque Studio Cycle in Woodbury, MN.

Everyone is invited to come try this class and all the other great classes at Torque. To register for my Sunday, April 21st 75 minute class go here: Andrea's 75 Minute Calorie Torching-Total Body Workout Spin Class.  This class is every Sunday at 1:00 to 2:15 pm.  Drop-In's are only $15.00!


 
ANTHONY RUIZ PROVIDING BODYWORK AT AAF STUDIO

Licensed Bodyworker and Massage Therapist
 
He is now taking appointments at Andrea Austin Fitness, Inc. Studio!  
 
Anthony specializes in Shiatsu, Sports Deep Tissue, and relaxing Swedish Massage. He works on me weekly and is amazing.  I highly recommend booking a session with him!  
 
He offers a one hour for only $75.00 and also does longer sessions too.  He does chair massage so if you are wanting a quick stress reliever the chair option is perfect. His hours are evenings and weekends. Daytime hours can also be made upon request.

Email Anthony today to book a massage: anthony@intunewellness.net  or call me at 651-285-3424.

  
Refer a friend, get a free 30 minute session!
If you refer a friend or family member, you are rewarded with a free 30 minute session with me at the Andrea Austin Fitness, Inc. Studio in St. Paul, MN.  This is an on-going offer and has no limits how many people you can refer.

Contact me: Cell 651-285-3424   Email austin_training@yahoo.com
 
Like us on Facebook  Andrea Austin Fitness, Inc.