Andrew James Trainer | Personal blog
Andrew James Trainer
Reviews
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24.01.2022 This is what it looks like to re learn a skill. It's not pretty - lots of mistakes and wrong steps but that's all apart of the journey. Learning boxing footwork is like learning a new dance. Position is key and angles make new shot opportunities. Ya boy @mikey.jenner laying down some foundations before we can start nailing some epic combos.... #boxing #footwork #combos #jabjab #fitness #strengthtraining #martialarts
24.01.2022 Food for health Quantities and context. The two key words to deciding if what you're consuming if going to get you closer or further from your goals. Using potatoes as an example, those trying to be strict and "on top" of their diet may view chips or potatoes as some kind of cheat. White potato in particular seem as a sub par comparison to sweet potato when the main nutritional difference is a little bit of fibre and taste. ... If fact incorporating white potato can have a stack of beneficial impacts on your performance and recovery. The quantity is key. Just like anything. 500g of mashed potato in butter and oil may not be ideal or a good bang for buck option for those trying to stick within a calorie target. However 150g of baked potato as a side dish will not only be a delicious way to compliment your protein but it's incredibly satiating. The potassium levels also make this vegetable great for physical performance and bouts of training too.
23.01.2022 Graduating to some better flows on the bars. Major focus points to elevate my game are going to be: - wrist dexterity and strength & - hip flexor strength for longer L-SIT progression ... Keep it fun & keep it simple crazy people Enjoy your training / 10
22.01.2022 More combos then a KFC order Flows have started to improve. Loving how changes in footwork and stance are affecting punching speed, power and accuracy. Coming from a kickboxing background my head movement and linear movement patterns have cost me when sparring boxers.... Now I feel like I'm getting used to not being kicked in the leg or head and can commit to angles and positions better. All of the fancy padwork looks nice but it's about translating that into sparring when you get to see how you perform under pressure and after getting hit. Not to mention cutting shapes like it's a dance floor. Thanks coach @mikey.jenner for being patient & @tributeboxing for the dope facility.
20.01.2022 WATCH THE CLOCK IN THE BACKGROUND - this whole routine was started and completed within the 15 minutes prior to my next client arriving at the studio. I like to push the boundaries as to what I can achieve in short windows of time to really test the "not enough time for me to train" mentality. Even if that means some setting up a squat bar and loading up some weight for reps. I haven't been squatting much lately so putting some volume back into the legs should really set me... up for the weeks to come of heavy - weight 63kg. Enjoy
19.01.2022 Per Che non los dos Whether you enjoy eating the Lindt or the cadbury just understand neither is going to make or break your long term goals and vision! Quantities & Context!!... By comparing two common "guilty pleasures" the goal was to compare the energy intake and relative per square nutrition. We aren't discussing micronutrient quality, but rather the idea that because it's Lindt it is inherently a healthier choice. If you don't like Lindt and can manage your portions, you can include these foods within your week to improve adherence and reduce sun conscious anxiety surrounding food. Myths bad for your gut MICROBIOME (there is no evidence that there is any healthy diversity of gut bacteria we can work towards. This also changes meal to meal so why promote the authorexia) processed foods make you unhealthy (your lifestyle and the total sum of all of your decisions can lead to poor health outcomes not the treats in isolation) sugar is the root of all disease (if you live a sugar free lifestyle and you find it both enjoyable and sustainable this is your choice. Food phobia can attribute to both psychological and physical issues so giving these particular options stigma only contributes to the problems we are trying to overcome. *worth noting that the actually grams in each serve are different (15g more in the lindt) however when dealing with real world application for clients talking in terms of squares is closer to their portion control.
19.01.2022 One of my all time favorites Upper back dominate barbell ROWS Keeping the weight light and my elbow position flared let's me focus the tension across my rear delt and upper back... Notice the MOVEMENT in my shoulders each rep - if you can learn to move this joint without hunching or demolishing your posture then this will be a game changer for your strength and stability in that joint. Even though we are going through a full range of motion doesn't mean there is a loss or tension; don't confused full range movements with a loss of stability or support - we stay tight throughout the rep!
19.01.2022 TECHNIQUE BREAK DOWN - SOUND ON GOAL - HAMSTRING & GLUTE UNILATERAL STRENGTH EXERCISE CHOOSE - SPLIT SQUAT (FRONT HEEL ELEVATED) REPS AND SETS - 4 X 10 REPS (1 & 1/4 REPS)... LISTEN TO VIDEO FOR ALL CUES & FEEDBACK coaching enquiries [email protected]
18.01.2022 A lot of people were asking about this push up and how to perform it! Here are some of the steps towards hitting your first Superman Push up! Things to mention: Arm/leg speed is crucial - even when you are practising with 1 arm be explosive when throwing it in the air as this will help prime your nervous system. You must be able to perform at 10 full depth explosive push ups - meaning your hands can leave the floor between reps... Your legs require some flexibility and agility off the floor so practicing some reps where you remove the legs might also be a good idea #gohardfam
18.01.2022 BEING A BUSINESS OWNER Have you ever thought of being an entrepreneur? Starting your own "something special"? Seen what someone is doing on social media and thought to yourself "wow they're killing it". This is for you. Especially relevant if you're leasing a space or over heads. I must preface what I'm about to say by letting you know that starting Athletic HQ has been and will continue to be the BEST decision I've made for my career, personal development and growth. I wo...uld not trade places with anyone, however if you are truly interested in taking this JOURNEY on full steam ahead - here are some truths I feel its important to share: - Running a business and running a successful business are two completely different things - You don't own your business, your business owns you - You don't work for yourself, you work for your staff and you work for your clients - However much you thought you needed to earn to BUILD & GROW your business, times it by 10 (and then probably 10 again) - You hourly rate will start as less than minimum wage (despite how much you charge per "hour of work") - Your trading hours represent 50% or less of how much you ACTUALLY will need to work - Your ego is a biggest cost than any expense will be - You are NOT defined by last months revenue - Financial intelligence is a tool you need to keep sharpening I love what I do & think there are many out there who would STILL dive head first after hearing all this - your business gets better, you get better, your vision must be clear and your actions need to be true to that vision. Keep killing it fam I see you @catdonato @themartinbennett @daniel_knust_definition @robert_sheahan @ashross75 @humphrishealth_physiotherapy @coach.karlt @davidpelligra
17.01.2022 "The Athletic HQ PODCAST" IS LIVE 9 episodes deep Bite sized episodes Nutrition & Training... Easy listening Knowledge gains Avaliable on Spotify, iTunes Get on and flaunt it
17.01.2022 In a time where low GI is seen as the healthier option it's important to learn about the Glycemic index and what it means for you when it comes to food choices. To assess the GI value researchers take 50g of a specific carbohydrate and assess the rate at which blood glucose levels rise compared to 50g of straight glucose or white bread. This relative rate will be calculated as a value between 0-100.... Low GI foods such as walnuts release glucose into the blood very slowly so are then seen as a slow release energy source. Watermelon has a very GI rating as it will raise blood glucose levels quickly. The main issues with this as a measure for health or utility is that it doesn't account for portion size and pairing foods together within a meal. When you consume a food in isolation you could reference GI, however when consuming certain HIGH GI foods together in a small serving size the actual net affect may be lower then a LOW GI large meal. We can also use glycemic load as a way to better evaluate the carbohydrate as this takes portion size into consideration. Watermelon for example when portion size is considered has quite a low GL rating but a high GI rating. I think taking GI as the be all end all measurement for discussing food groups is limited and often unnecessary if not dealing with a high performing athlete. #nutrition #GI #performance #carbs #macros #lowgi #healthyeating #mealprep #nutritioncoach #nutritiontips
16.01.2022 Start making moves on your vision. Where are you going to be in 5 - 10 years , financially , with relationships, business, your health. Start crafting a plan. Start executing. Find what works. Ditch what doesn't. Create an iteration. Try something new. Get better. Make things happen! Fear of the unknown is not a good enough excuse for our brains or our bodies. Demand more!... Keep killing it fam!
16.01.2022 Loving these sessions w / @mikey.jenner - especially the new footwork and angles that we're working on. Boxing & kickboxing share so much but also are worlds apart. It feels like learning Spanish when I'm used to speaking italian. ... Kind of the same? but also completely different. At the moment just enjoying the process of getting fit & mixing in some new combos - love the space @tributeboxing #boxing #sweatsesh #punches #combos #padwork #fitness #fightmode #mma
16.01.2022 This comparison was interesting for a few reasons. Not only from an ingredient perspective but also over the course of a few servings the mayvers option showing slightly lower caloric values and less saturated fat too. Although per serving (20g) the differences are less extreme, if you're a frequent consumer of peanut butter you may consume 100g across your week.... It might be small but gaining more protein and less fat from your snacks may be a good idea during your dieting phase too. #spreads #nutrition #health #wellbeing #peanutbutter #foodcomparison #eatwell #weightloss #macronutrients #calories #food #tracking #nutrients
15.01.2022 If only I understood these principles when I started Tracking food seemed obsessive. Having a rigid plan seemed restrictive. Short term results seemed more effective then long term change.... This is because there was very few ways to approach the goal. "Eat this much each day" "Stay DISCIPLINED" "How bad do you want it" The truth is flexible dieting is so much more than just eating pop tarts everyday. The true nature of this structure is to work WITH you to succeed. You are NOT always in a calorie managed diet. Sometimes you're just losely tracking or simply being "conscious" but truthfully tracking your intake doesn't have to be the devil. It can actually be the guiding force for you taking CONTROL of your lifestyle and nutrition & to reach your goals faster and more enjoyably. Find a plan that works FOR you and go full steam ahead. Share if you agree!
14.01.2022 Just wrapped up an EPIC boxing lesson with @mikey.jenner from @tributeboxing Getting the gloves on felt awesome - so rusty picking up the movements but I'm so pumped to work solely on my hands and this boxing gym is amazing. Red makes you punch faster obviously.... Looking forward to next week #shoeglovegameonpoint
14.01.2022 I've been reading "Combat Sports Nutrition" written by @reidreale and have really loved learning more about his approach to athletic performance, and sports nutrition to what I consider to be some of the greatest athletes, fighters. One of the light bulb moments was reading about adjustments to PAL based on intensity of the workloads. I find that often I simplify PAL as a weekly measure and an average of someones lifestyle and exercise plan. However with athletes and those wh...o train hard once or sometimes twice day, having variation in that PAL level to account for those sessions just makes sense. I think unless you're intentionally in a calorie deficit for fat loss or weight cuts, ensuring you're getting the most nutrients and available energy is the way to go. I put together this infographic as a way for me to piece together this concept with slightly lower values than those mentioned in the book to account for those who aren't amateur athletes but are getting in intense workouts. Thanks for the recommendation @the_fightdietitian
14.01.2022 Want to grow your arms? Find an optimal weight Have a few key working sets 3-4 (quality not quantity) Include some intensity setters like static holds/negatives/partials ... Aim to train 3-4 times per MUSCLE group per week ie. Bis/tris/delts x 3 sessions I only train arms on days ending with "y". #arms #armday #biceps #bicepcurls #resistancetraining #muscle #bodybuilding
13.01.2022 GLUTE BUILDING TIPS - SOUND ON - PELVIC TILT GAME STRONG - FIXED UPPER BODY POSITION - DRIVING THROUGH THE HEELS... - CONTRACTIONS AT THE TOP OF THE MOVEMENT ARE A PRIORITY 20 reps x 4 sets (warm up or a finisher for your workouts) @bretcontreras1 #glutes #glutegrowth #hips #hipthrust #legs #legtraining #resistancetraining #gym
13.01.2022 Getting a little crisp with @mikey.jenner FOOTWORK is slowing developing to work with my hands. Throwing punches from different angles and pivoting has been a game changer. I was used to be so centered and linear in my movements, now we making angles, cutting shapes and starting to piece some combos together ... Game day.
13.01.2022 The breaking of the fast. In theory is just your first meal of the day but for the point of context I'm talking about eating your eggs, cereal, acai bowl of protein shake before work in the AM. If you are hungry, enjoy breakfast or find it the most convenient time to get in your nutrients then it is going to be a great time to eat. However this is not the case for all and as such nutrient timing becomes more relevant base on your training schedule and overall work rate.... I find clients to have different preferences and working in with those preferences will generally create better buy in and adherence. If you can't stomach a thing in the morning then don't try to consume your kcal or MACRO goals in that time window. If not eating leaves you feeling drained and hungry, then eat. For those wanting to start improving their morning ritual with a healthy breakfast, using smoothies can be a great way to steadily consume your calories and a sinple way to cram in lots of vitamins and minerals through fruits and vegetables.
12.01.2022 WHY EACH MACRO IS "IMPORTANT" A brilliant phrase I've coined via the @martinnutrition experience of nutrition. Protein to grow. Even if your goal is not to become a national level bodybuilder you need protein to survive and for optimal health. We consume protein not only to build lean muscle tissue but to prevent the breakdown of muscle for energy, particularly during bouts of hard exercise or simply a low dietary intake. Think of your protein as you "grow up healthy an...d strong" macro. Carbs to go. Carbs are "unessential" for survival, however neither is driving a car but without a car you would be travelling alot slower and it would often feel like there must be a better way. Unless you have particular disease control nutrition strategies we utilize carbohydrates as a PREFERRED fuel source. I didn't say you couldn't ride a bike, but come on, air conditioning and a reclinable seat? Use a car when you need to get there fast . Lastly fats for your MOJO. The steroidal hormones responsible for libido, menstrual regulation and mood are heavily regulated by your quality fat intake in particular your omega 3-6 rich foods. So don't neglect fat because of fears of getting fat, instead make fat intake like a good night's sleep, you can survive but it isn't a thrive kind of situation. *disclaimer - there is not intended as dietary advice and is targeted at those who need to appreciate the fundamentals of micronutrient theory. With many studies on performance and recovery containing athletes
11.01.2022 5 sets of 20 reps Upright torso Keeping tension without knee extension Heel weight bias Abs braced... Considerable weight to challenge your adductor Goals & aims: "Inner thigh" time under tension Spinal eractor strength and bracing Maximum pump #legs #legtraining #bodybuilding #kettlebelltraining #resistancetraining #fitness #health #strength
11.01.2022 FIX YOUR SQUAT Some easy variations you can implement if you're having difficulty achieving a nice deep squat without pain or restriction. Modifications are a great way to introduce a movement and through progressive overload can start to improve their mobility of their joints. ... Knowing how to recruit the correct muscles during a squat can help translate to your other lifts particulars if you have weaknesses or imbalances within the body. #squat #weights #squatting #posture #rehab #strengthtraining #quads #mobility #strength
11.01.2022 Boxing getting crisp w / coach @mikey.jenner Loving how the footwork is developing along with the punching combinations. Having been used to moving quite linear and fixed with my feet it's crazy to incorporate different angles and cutting shapes with these drills.... Only training boxing once per week at the moment means my progression is slow, but I think it's time to start building in some more conditioning and co ordination drills to improve these combinations. It's game time.
10.01.2022 One of the best tools to managing your intake is portion control BUT are smaller meals really the way to go when trying get lean? Is it about smaller portions or smarter choice?... Low calorie swaps and understanding units of measurment within your nutritional arsenal is going to be a game changer for your ability to stick to a nutrition plan. Particularly those wanting to shed a few unwanted kgs or get in leaner shape this is something you can explore by just comparing options side by side. Head to the last 2 slides for some ideas on how this works
09.01.2022 On may 25th 2018 we had 2 weeks to transform this empty shell into what is now AHQ. November 9th 2020, we re open these doors again and open the flood gates to our clients back into the studio. Grateful for the opportunity. What a roller-coaster, that's what you sign up for when you open a business - time to grow, time to innovate, and time to the change the game ... #melbournegyms #workoutmotivation
09.01.2022 How to utilize carbohydrates to perform better and recover faster For the athlete or client who loves to optimize their nutrition for performance then having a priority list for when to time your carb intake is valuable. There is no magic number of carbs per day or per meal, with each individual requiring different outcomes. However consuming 0.5-1g per KG of bodyweight as your pre workout meal might be a good place to start.... For short intense bouts of resistance training we utilize our stored glycogen and blood glucose to perform these tasks. As we begin to stretch our training out and use more aerobic exercise such as long distance running, the utilization of fat for energy will increase - graph from lecture slide @macnutrition You can therefore prioritize your carbohydrates for the task ahead but also in aiding in recovery. Once you have depleted you glycogen stores you can eat your post workout meal with the intention of replenishing those stores. As referenced from the Combat Sports Nutrition EBOOK written by Reid Reale you can prioritize your carbs as follows: 1. Pre training 2. Post training 3. Pre, pre training 4. Post, post training 5. Snacks on non training days #nutritioncoach #nutrition #performance #athlete #carbs #carbsarelife #macros #healthyeating #workouts #carbtiming #combatsports #athleticperformance
08.01.2022 When clients are looking to manage their weight it's also a good idea to break down this concept of meal vs snack. "Meals" are cosidered to be filling and substantial in nutrients where as the snack is the on-the-go appetite suppressor or boredom filler. Instead of viewing them by their label you can breakdown the caloric and micronutrients levels to see the differences.... We can observe here how this 250g lunch serving contains less overall energy then 6 savoys and a couple slices of cheese. This would mean for clients looking to maximize their food and nutrient intake, they could replace that snack with a whole other meal potentially improving satiety levels and giving them a greater total food quantity.
08.01.2022 It's been a while! Beginning with some parellette bar flows that felt super foreign! Love revisiting these movements but boy do I feel rusty ... Creating flows and sequences using this one apparatus makes upper body compound movements super dynamic and the pump is REAL I want to see your attempt at these flows - how do you use these bars in your training ? #changethegame
07.01.2022 "I WANT MY BODY TO LOOK LIKE THEIRS" An unfortunate stage in the cycle for many gym goers is this resounding feeling of inadequacy. Comparing how much weight you lift, how parts of your body look when you in vs out of the gym, and comparing against seasoned professionals who have trained for half their lifetime.... Progress is always more rewarding than any goal. Without progress all levels of success feel empty. A common conversation with clients in the gym: Me: "Wow Jeff, that set was epic, perfect technique, muscles firing to fatigue, we squeezed all the juice out of that lemon!" Jeff: "yeah I guess, but it's only 20kg, you can probably lift double this" Me: "Being able to get that level of stress stimulus with 20kg is a GIFT. It's like getting drunk off 1 beer, its effective, cheaper and efficient. Heavier weight doesn't always equate to better." Jeff: "Ok if you say so" Moral of the story is PERSPECTIVE. Training and business have so many paralells. What good is earning 1 million dollars in revenue if you're running at a loss. What good is lifting 200kg if you have isolated yourself and injured your body? Preparation to succeed is the missing ingredient, so instead of desperately chasing the Instagram post shouting your success, work HARD in the trenches, believe in your process and you will get there. Peace out, A town! Your neighborhood PT. Andy
07.01.2022 HAMSTRING DEATH Messing with our new toy Tips for maximal greatness for your hamstring contractionscl... 1. Drive hips high (shorten your glutes to help with hamstring contraction) 2. Place weight through heels (remove anterior LEG drive) 3. Slow on the out phase (eccentric CONTROL) Enjoy
07.01.2022 A commonly asked comparison. Which is "better" What I wanted to highlight is what I believed to be the key similarities and differences between 100g of white rice vs brown rice. Although calories are a focus for many managing weight then is something to be said of the micronutrient differences to performance and training.... Glycemic load takes into account both the glycemic index but also the serving size of the food groups to get a true value of how effective these foods are at elevating blood glucose levels. Many of the differences are not as important when accounted for within the rest of the diet. Omega 3 and 6 for example can be made up from our fish and salmon intake or simply with a fish oil supplement, along with many clients getting their daily magnesium quota through fruits nuts and vegetables alike. In my view, incorporate the rice that you actually enjoy and will keep you more adherent to your nutrition plan and avoid switching rice from a "healthier" stand point.
07.01.2022 Where restriction is the only felony, so never cut your carbs without telling me .... preach. Outside of photoshoots, bodybuilding shows, & overly tight clothing there isn't really much need for removing or heavily munipulating your CARB intake. Carbohydrates are a preferred fuel source... On training days carbs are one of your greatest assets Excess carbs are rarely converted into fat cells even if in extreme calorie surplus are bodies preferentially store dietary FAT Carbs are stored as glycogen, in the muscles, liver and blood, GOOD THING However glycogen also contains water molecules up to 3g per 1g of glycogen (also a goo thing) This is why removing carbs removes sudden amounts weight or in some cases bloating or "fullness" This is not a fat loss strategy This is a short term weight munipulating strategy You can eat carbs and be diced and lean Water weight isn't thing worth working on Subcontenous water weight is heavily influenced by stress If cutting carbs is making you stressed think twice
07.01.2022 One of the biggest physical and strength changes I've felt in a long time has come from adopting gymnastics into my training routine. All of the components that would usually hold me back in training such as wrist pain, shoulder pain, hip flexor weakness, and flexibility are addressed & strngthened in this style. I could barely hold an L-SIT properly 18 months ago, now I'm starting to work on developing some complex flows on the parallette bars!... My background in both bodybuilding and powerlifting has made the transition 10x what it would have been otherwise. For my upper body this definitely gets a strong tick of approval! #gymnastics Gymnastics Method GymnasticBodies.com Gymnastics Australia
06.01.2022 Humble beginnings. AHQ
06.01.2022 5 sets x 20 reps (leg death) Cues Weight in heels Upright torso... Relaxed shoulders Abs braced No knee lockout Goals: "Inner thigh" pump Hypertrophy of my abductors and adductor chain Leg conditioning Mostly aesthetic with mild physical conditioning or spinal erector stability Equipment: 44kg kettlebell
06.01.2022 WHY do multi grip CHIN ups/pull ups/rowing movements When we adjust our wrist position we in turn adjust our shoulder position within the girdle. This will not only allow us to develop the rotator cuff but give us often a different level of mobility in the upper back and therefore influence how easily we can target our lats/rhomboids/traps/scaps ... Also the closer our grip the more mechanical advantage for our forearm / BICEP complex so as this set progresses I'm giving my body a better structural setting to get more reps #back #chinups #resistancetraining #personaltrainer #personaltraining
05.01.2022 Start executing on your dreams in a small but meaningful way Earn your failures, & learn ASAP. Listen to podcasts, read books, ask questions, then execute. Save money, work a little longer hours, sleep a little less, then execute some more.... Rest & recover, plan your next steps, pivot if need be, then double execute. Rinse & repeat.
05.01.2022 15 second transformation! The difference between photo 1 and 2 is going from a relaxed, non exaggerated pose to a flexed photo with resistance. This isn't from a 6 week shred and neither photo is a representation of how I look in real life because I am not a 24 hour still image in the same clothes, lighting and pose.... When it comes to your body image, looking at Instagram posts can be at the best of times, misleading. Incredible before and afters, someone looking super jacked, so shredded etc. I can't tell you how many clients see this and feel 1 of 2 emotions... motivation or unhappiness. The truth is your body keeps changing and evolving, it will look different when you exercise, it also looks different after a big meal, very different with a tan, different again in baggy clothing, somehow it even looks different when you're feeling confident. Don't stress about how much your body changes and fluctuates focus on training like a beast and working to your potential. Find a NUTRITION strategy you enjoy and tweak it as you go as need be. Our bodies change but your attitude and dedication shouldn't. Just some food for thought for y'all
05.01.2022 It's flow time Instead of dumbbells and benches grab a pair of these parallete bars and learn to move your body in ranges and angles it isn't used to seeing Flowing from movement to movement will create a level of stability that your upper body will love.... Game changer.
05.01.2022 What are your goals and ambitions in the gym? How many different ways can we measure success or progress? Has weight loss been a focus for the longest time?... Is staring at the scales the best thing to do each morning? Perhaps working it from a different angle. Try and improve in different categories that promote better habits and focus. Become the person who achieves a variety of goals and let that set the precedent for future success.
02.01.2022 Preparing for a supermarket run is proper like a zombie apocalypse. You need broad shoulders, a strong grip and ability to step over your fellow man and in some suburbs heavy artillery. Or....... Home delivery service. #apocolypsehacks
02.01.2022 More combos then a KFC drive through order Seriously though, finally getting flows together has improved my power output without having to use as much heat from my shoulder. Playing around with a completely different stance, foot placement & proviting style has changed the game for my hand game.... Although learning to throw a punch feels good and looks impressive, you also need to learn how to take a punch and stay composed. As I get better style on the pads , it's all about translating that to sparring & ultimately timing. Timing is everything. Thanks to coach @mikey.jenner for getting after it with me & being patient.
01.01.2022 When you decide to limit your food intake for the purpose of weight loss it can often feel like there's not alot of food that you can fit in without going "over your limit". Teaching clients to prioritize nutrient dense calorie small foods allows them to include more within the day, especially targeting the foods that improve satiety along the way. Protein rich substitutes will often do this nicely. Educating people with some basic breakdowns re calorie and nutrient density a...llows them to make substitutes that will provide in some cases more energy and variety to their day. *disclaimer: this is not a recommendation to eat 1300 calories or less. This is demonstrating how you can squeeze more food into your day without increasing your total intake.
