Healthy Living — attitude

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

• IG @toddabrams

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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   

• IG @ianlauer 
• Facebook:  /actorianlauer   
• YouTube: /iliftinc    
• Twitter: @ianlauer   
• Website: https://www.ianlauer.com 
• IMBD

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2 minute read from ICON Meals collaborator, Meal Prep On Fleek and Feeding Littles! (please go give them a like and share! There's a TON of useful tips here!)

You can freeze more than veggies, fruits and meats! Have you been using your freezer more lately?

Freezing food before it expires helps us waste less food and gives us more options for later. It’s also convenient for items bought in large containers, as you don’t have to worry about eating it all before it goes bad.⠀

If you’re not using the original container which has the expiration date, make sure to label anything you freeze with the date and content.⠀

Here are some thawing and use instructions for each of these foods.

Note: guidelines on freezing/thawing vary depending on the source.⠀

➕Eggs: thaw in the fridge or under cold water and use in baked goods, French toast or in omelets/scrambled eggs.⠀

➕Tortillas: thaw in the refrigerator before use, then heat as needed.⠀

➕Butter: thaw in the refrigerator. If you need to use it right away as melted butter, place on a hot pan or in the microwave straight from the freezer.⠀

➕Cheese: freeze blocks of cheese or shredded cheese. Soft cheese can get crumbly when frozen whole, so stick to harder or aged cheeses. Thaw in the refrigerator. Since its texture may change, it’s ideal to thaw and serve melted or in a recipe.⠀

➕Avocados: avocados from frozen are best in guacamole, dip, sauces or spreads {not eaten as whole pieces}. Thaw in the refrigerator before using.⠀

➕Hummus: leave some space at the top of the container for the hummus to expand in the freezer. Some recommend covering with a layer of olive oil. You can also put the hummus container directly in the freezer if you haven’t opened it yet. Thaw in the refrigerator.⠀

Stay connected with our friends Meal Prep On Fleek and Feeding Littles:

• @mealpreponfleek
• @easymealpreprecipes
• mealpreponfleek.com    
• @feedinglittles

Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

Online Fitness Expert, Jasmine Guanzon, explains the reason why so many people struggle to lose weight is because they make fitness a punishment. Start choosing to feel EMPOWERED by fitness, and weight loss will be easier than ever before 😌

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