{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/7bda2560481a4b66be902e27cc9eb8d4\" frameborder=\"0\" width=\"1280\" height=\"960\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":960,"width":1280,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":960,"thumbnail_width":1280,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/7bda2560481a4b66be902e27cc9eb8d4-aabed20cb5e514d3.gif","duration":693.788,"title":"Grapple Shred Week 1 Habits, Eating Out, Shifts","description":"This Loom outlines Week 1 Grapple Shred guidance focused on building habits around eating, planning, and adapting to shift work. It emphasizes using MyFitnessPal as a planning tool by inputting tomorrow’s meals the day before to reduce decision fatigue, plus locking in habits like cooking simple staples, batch cooking proteins and carbs, getting 30 to 50 grams of protein at breakfast, and maintaining a consistent eating pattern. For eating out, it recommends limiting deep-fried options, choosing grilled meals with extra veg, skipping the bread basket, and making smart swaps like replacing chips with baked wedges. For shift work, it advises starting the shift not hungry, choosing balanced portable meals, managing caffeine using an eight-hour cutoff before bed, hydrating, and avoiding vending machines."}