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    How To Calculate Your Sweat Rate

    How To Calculate Your Sweat Rate

    It’s pretty common knowledge that proper hydration is important for your general health. Most of your body is made of the stuff, and we simply need to drink enough every day. The Mayo Clinic recommends 15.5 cups of fluid a day for men, and 11.5 cups for women (that includes all fluids, 20% of which come from food).

     

    When you’re exercising though...things get a little more complicated. Sweat’s our way of regulating body temperature, and the more you sweat the quicker you become dehydrated. Knowing how much you sweat makes adequate rehydration much easier.

     

    ICON Meals Sweat Rate

    Learn Your Sweat Rate

    Sweat rate measures how much water leaves your body while you’re exercising. Next time you exercise, do these steps to calculate it:

     

     

    1. Head to the bathroom and empty your bladder.
    2. Find your initial weight — weigh yourself in as little clothing as possible.
    3. Write down the ambient temperature.
    4. Go through a 1-hour exercise routine, recording any fluid intake.
    5. After your routine, towel off any sweat and weigh yourself again in the same clothing as before. This is your final weight.
    6. Convert weight loss to fluid ounces or milliliters. (1 lb = 16 oz = 454 ml)
    7. Add fluid lost to fluid consumed during exercise to find your hourly sweat rate at that temperature.

     

    Average people sweat 27 – 47 oz/hr during exercise, but sweat rates as high as 125 oz/hr have been recorded (that was Alberto Salazar while training for the 1984 Summer Olympics). It’s important to remember that climate affects sweat rate. Temperature, humidity, and airflow are all important variables to consider.


    Once you know your sweat rate, you’ll know exactly how much water to replenish during your exercise!


    Besides water, post-workout you’ll want protein to help your body repair and regrow your muscles. Snacks like our Wag Bars are the optimal choice.

    Staying in Shape When Life Feels Too Busy by Travis Just

    Staying in Shape When Life Feels Too Busy by Travis Just

    How does bodybuilder and entrepreneur Travis Just stay in shape when he’s running a business, traveling, and raising twins? That’s the #1 question he gets — and here’s his answer:

     

    Make Health A Priority

     

    Great health is a major priority for Travis, and he devotes time to it! Without good health, everything else in life suffers. Who cares how much money you make if you can’t enjoy the benefits of your hard work — vacations, quality time with family, doing hobbies you love, etc…

     

    Travis Just (TravelingWithTrav) Working Out - ICON Meals

     

    It Gets Better

     

    The problem is most people quit working on their health before they feel and see life-changing results. At the beginning of a get-healthier journey it sucks. It’s super hard and everything hurts and you’re sacrificing “good food” while everyone around you eats whatever guilty pleasures they want.

     

    Here’s the thing though:

     

    When you push through the suck and get to the place I’m talking about, everything changes. Your desire for unhealthy food is viewed differently. Your taste buds change. You actually look forward to “treat meals” weekly and savor every single bite.

     

    Travis Just Healthy Eating - ICON Meals

     

    Planning Makes Perfect

     

    Plan, plan, plan. It’s all about having your food ready to go! When we’re scrounging for food at the last minute, we almost always make worse choices than if we had something prepped and ready to eat. ICON Meals has turned our world upside down when it comes to planning and being prepared for our crazy busy lifestyle.

     

    No Excuses

     

    Get rid of the excuses! I used to yoyo diet every few months — I’d eat super clean, work out like crazy and feel great, and let myself roll back down the hill to start over again. Ugh. It’s easy to get caught in this trap. Why do we care what out-of-shape people think, as if they have what we want anyhow? 

     

    I finally decided years ago to live how I want. I realized most people gave me a hard time about how I eat because they were uncomfortable eating poorly around me.

     

    We get one body and one life. Live it the way you choose.

     

     


     

    Follow Travis Just and his family on IG at @thehomeless_millionaires and @travelingwithtrav

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    4 Steps To Achieve Big Goals! By CEO, Todd Abrams

    4 Steps To Achieve Big Goals! By CEO, Todd Abrams

    Before you get to work, let's get your mind right. If you're not mentally strong you'll never be able to achieve your potential. Everything GREAT that you've achieved in life so far began with a single thought, a realization. The following framework will bring you clarity, allowing you to do the work and build the life that you were destined to create!

     

    Your Why

    Before you consider what you're capable of achieving, take a moment and consider why you should. Write a list of the people, things, and experiences in your life that mean the most. Here's one of mine:

    • I love my family and will provide for them at any cost. In order to do so, I must take care of my mind, body, and spirit at the highest level.

    If you were to achieve your highest calling, how would that impact the areas that you care most about? What kind of difference would you be able to make? 

    If your visions are based purely on some short-term desire that's disconnected from the people, things, and experiences that you care about - you will fall short. Our selfish desires change on a week-to-week basis. The vision has to be connected to something much larger than ourselves.

     

    Your Vision

    What is a goal, and what is a vision? Why do you need both?

    A goal and a vision are two different things. Imagine yourself happy and healthy with a 6-pack on the beach, enjoying life. That's a vision. Maybe not your vision... but what is your vision? Take a moment and put yourself there.

     

    Your Goals

    Now that you have a vision, what are your goals?

    A goal is not "I want a six-pack". That's a vision. A goal should be a measurable amount of work over a certain period of time that's in-line with your vision. So, good news... you want to lose weight so that you can be healthy, live a long life, and set a good example for everyone around you? Your goal should include following a diet plan and being active, daily. Here's an example:

    • I will follow the Superset city workout plan (4 week program)

    • I will drink 1 gallon of water per day (for the next 30 days)

    • I will consume 150+ grams of protein per day, and remove all processed food and sugar from my diet (for 30 days)

    Notice how each goal is an ACTION that is based on my VISION. Each day that you do the ACTION, you achieve your goal. Each day that you achieve your goal, you're closer to the vision.

    It's a huge relief when you embrace this, because it's no longer a mystery. You don't have to think about it! Determine the vision, set up the goals, and do the work. Success is just around the corner.

     

    Your Work

    Now, you're ready to do the work. The plan is in place, but NOTHING will happen if you don't commit to the work. This is where routines come into play. Figure out how to fit your goals into your day with the least amount of friction possible. This is the main reason I get up and workout first thing every morning. My family is asleep, my phone is silent, and there's no distractions. 

    With each passing day your confidence will build, and the work will become more and more enjoyable as the light of that vision becomes brighter and brighter. 

    It's time, let's get to work.


     

    Stay connected with Todd on

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    Don't Take Action, Make Action by Ian Lauer

    Don't Take Action, Make Action by Ian Lauer

    Time and time again you have heard people say, “take action.” This advice meant to get you off your keister and on your way to achieving your goals. Though these words of wisdom are spouted with the most positive of intentions, they are repeated at nauseum and frequently leave us wanting. In the end, we are no closer to achieving our ambitions than we were before. Our enthusiasm fizzles and we are right back where we started.

    Why is this? Is it because “take action” is said so frequently that it becomes white noise? Is it because you don’t know what action to take? Is it because what you think is the right action to take isn’t available when you’re geared up and ready to take it? Bear with me for just a moment longer on this train of thought. I want you to think back into your past and answer the next question honestly. Have you ever found yourself eager to take action only to see no opportunities available and when an opportunity finally does presents itself you are no longer charged and ready to grab life by the scruff? If you’re like me and many others, the answer is a resounding YES!

    The question then becomes, “What do you do about it to get off your butt and strike while the iron and inspiration are hot?” I’ll tell you what you do, you change ONE LITTLE LETTER. You no longer say to yourself “Take action.” Instead, you tell yourself to “Make action!” “Semantics,” you say. “What can changing one little letter do for me?” That one little letter is the difference between charging forward and achieving your goals or spinning your wheels and finding yourself in the exact same position a year from now.

    Can you guess why changing the phrase you tell yourself from “Take action” to “Make action” makes such a huge difference? Go on, think about it for a moment. Ok, I can’t wait any longer. I must tell you. It’s because when you “take” something, it has to be provided by SOMEONE ELSE. When you try to
    “take” you’re at the mercy of someone else’s timeframe. When it’s finally there for the taking you’re no longer charged and ready to make the most of the opportunity. This is why you must MAKE ACTION.

    When you “Make action” you are no longer waiting on someone else. You are in charge. You start the momentum rolling. You set the small goals and action steps in pursuit of your ambitions. There’s no waiting on someone to give you permission or provide an opportunity. Make action immediately. The size of the action is not as important as making it now. Do it while your inspiration level is high, and you will quickly find that formerly unavailable opportunities will naturally present themselves. What’s more is that they will appear to you either of your own doing or from outside. At that point it doesn’t matter because you are already underway, and these opportunities will meet you in stride adding to your self-created momentum.

    I’ll leave you with this final thought. When we think of people in history of significant accomplishment, trailblazers like Washington, Lincoln, Franklin, Edison, and Ford come to mind. How did they accomplish so much? I can tell you without doubt these men didn’t Take the path of least resistance to achieve greatness. These men decided to Make a path where none previously existed.

    What is it that you want to do that you’ve been putting off? Quit waiting. Start doing. Blaze your own trail. Make action today!

    Stay connected with Ian on   

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!