InTension Athletics

5 grocery shopping tips for:

🍎Healthier options
🍎Saving money
🍎Planning for success
🍎Reaching your goals
🍎Quicker shopping trips

What is at your fingertips is what you’ll eat. Set yourself up for success.

Happy Monday 💪

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You can make a workout with only 3 exercises brutal if you’re training at a high intensity and effort.

You can make a 10 exercise workout feel like you could still do more if you’re just going through the movements.

Your results are less about how many exercises/sets/reps you’re performing, and more about HOW you’re performing them.

Load + intent > junk volume

If you’re overwhelmed with the idea of knowing what and how much to eat, this post is for you. And it’s simple.

So if you’re overwhelmed with the idea of tracking your calories, start with this. And swipe to the last slide for a list of ideas for each category. Pull it up next time you’re grocery shopping 🛒

How to build a balanced plate:

1. Fill 1/2 your plate with vegetables 🥗
2. Fill 1/4 of your plate with protein 🥩
3. Fill 1/4 of your plate with a starch/carb 🍚
4. Optional: add a fat source 🥑

With this approach, you’ll get in plenty of fiber and protein, and just enough carbs that you don’t go overboard but get in enough to fuel your body.

Your life is the culmination of the small decisions you make every day.

Don’t underestimate the power of changing your seemingly small daily habits.

This. This is the way.

Not by eating keto, vegan, low fat, paleo, sugar free, or keto-vegan-low fat-paleo-sugar free.

Not by intermittent fasting.

Not by juicing or “detoxing”.

Not by eating protein shakes or bars.

Can these ways of eating lead to weight loss? They can…if they put you in a—you guessed it—calorie. deficit.

On the go and need a quick & healthy option?

Odds are there’s a Starbucks just around the corner. Swipe for our top picks from Starbucks for something that won’t break your calorie or macro bank 🏦

Our top 2 picks are:
1️⃣Turkey bacon & egg white sandwich
2️⃣Spinach feta wrap

Both are under 300 calories and have a solid chunk of protein.

Don’t let “too busy” be your excuse when you have options while on the go 🏃‍♂️

I’m sure you’ve heard someone say before not to eat these foods.

Listen…

The reason people believe this is usually for 2 reasons:

1️⃣ They don’t have any actual knowledge on how nutrition works
2️⃣ Eliminating foods/food groups feels like a ✨magic pill✨ “Just do this 1 thing and you’ll reach your goals!” 🙄

Is too much of any of these foods a bad thing? Well yes, if your goal is to lose weight and you’re eating more calories than your body needs. This goes for ANY food.

Notice that these foods are all carbohydrate foods. Carbohydrates tend to get a bad rap these days. We won’t get into why you NEED carbs today (that’s another topic itself), but fruit, bread, and pasta are all perfectly acceptable forms of carbohydrates.

Do not listen to people who tell you not to eat them.

Find people who will show you how to incorporate them (and other delicious foods) into your diet while still reaching your goals.

Struggling 😩 to drink enough water?

We get it, it’s tough! Especially when you’re not used to it.

Just like anything new, you really have to prioritize it in the beginning. But over time, it’ll become easier and more of a part of your routine.

Also, your body will adapt and eventually you’ll CRAVE water more.

Swipe & Save for our tips to help you drink more water 💧

Are fitness trackers accurate? No.

However, they can be helpful.

Swipe ➡️

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How to immediately up-level your diet…WITHOUT avoiding certain foods/food groups.

SWIPE ➡️

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HIGH PROTEIN BREAKFAST IDEAS 💪

If you’re training hard in the gym, but not eating enough protein, you are doing yourself a disservice. Protein is the single most important macronutrient when it comes to building and retaining muscle.

Struggle with getting in enough protein? Start your day off strong with a nice chunk of protein in your breakfast 🍳

Swipe & save for later for some high protein (and delicious) breakfast inspo 😋

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Throwback to our last 6 week challenge where one of the most dedicated participants lost nearly 10 lbs in 6 weeks 💪

Jeremiah not only achieved some incredible results, but he took home the $500 participation prize 🤑

Something to note: The participation winner took 2nd for overall transformation & the transformation winner took 2nd for participation. Participation (consistency) and transformation (fat loss) go hand in hand 🤝

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Ready to start your transformation? Click the link in our bio to fill out an application 💪

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