ICON Meals Catoring To The Competitor In Each Of Us
Fitness coach Taeler De Haes has some hot takes on the idea of 10,000 steps:.
By this point the idea of “getting 10,000 steps” is well-known. Here’s the thing though — 10,000 is not some ~magical~ number for being healthy. Sometimes it can actually become unhealthily obsessive.
Now don’t get me wrong, movement is obviously important...but there’s a fine line between health and obsession. When’s the last time you took your activity tracker off? So before you stress about getting in those last steps for the day, let’s look at where this 10k number came from.
Over half a century ago the Japanese company Yamasa Clock seemingly sold pedometers called “Manpo-kei” which translates to “10,000 steps meter.” The brand slogan was “Let’s walk 10k steps a day” cementing that number as a default goal for generations.
Bottom line: 10k is a number made up by corporate marketers, and it doesn’t matter.
Being Smart About Steps
Stepping is still important — it’s a great way to manage weight, stress, and overall health.
GET THIS: a 2019 study supported by the National Cancer Institute and the NHLBI suggested older women who walk about 4,000 steps a day (about two miles) decreased their mortality by 40% compared to women who took less than 2,800 steps on average. AND they found that anything above 7,500 steps provided no additional benefit. Source: Jama Network
Isn’t That NEAT
The goal of getting more steps is to increase NEAT — non-exercise activity thermogenesis — which is basically any activity outside of a workout routine. We spend an hour in the gym, but what the heck are you doing for the other 16 hours of your day?
Here are some habits to get moving without obsessing over a number:
- Take a 10-minute walk after every meal.
- Park further away from entrances when you’re running errands.
- Walk (don’t drive) to get your coffee.
- Listen to your favorite podcast while walking outside.
- Clean a room in your house.
- Take your dog (or cat, you do you) for an extra walk.
Actor and martial artist Ian Lauer has seen a ton of information out there on diets and training, but most of it is geared toward major weight loss — there’s not a lot available for those already in decent shape, wanting to take things to the next level. That’s why he’s sharing exactly how he exercised and what he ate to lose six pounds in four weeks while retaining strength and health.
“My workouts consist of five 20–35-minute resistance training sessions in my home gym, one body part per session. On average I do 4–6 exercises per workout and five sets of 10–15 reps.
For my cardio I engage in martial arts training 5–7 classes per week. Each class runs about an hour and varies in intensity. For your own cardio I suggest that you simply find an activity you enjoy doing regularly that gets your heart rate up.
This has been my routine since the beginning of COVID-19. I didn’t change any of it during this four-week period.”
“My eating was 90% ICON meals with an occasional protein shake and glass or two of wine or beer during the weekend. I flavored the meals with ICON seasonings, and a little ketchup once in a while.
These are my exact ICON meals for the entire 28 days broken down into a week-by-week order:
- 5 Signature Blackened Salmon and Root Veggies
- 7 Custom Meals: Bison (8 oz), Saffron Rice (1 cup), Broccoli (2 oz)
- 5 Custom Meals: Ground Turkey (8 oz), Saffron Rice (1 cup)
- 7 Custom Breakfasts: Eggs (4), Bacon (5 oz), Oatmeal (1 cup)
- 3 Signature Blackened Salmon and Root Veggies
- 2 Signature Masala Curry Chicken
- Identical Custom Meals to previous week
- 3 Signature Salmon Rice and Green Beans
- 2 Signature Big Breakfasts
- Identical Custom Meals to previous weeks
- 3 Signature Blackened Salmon, Rice, and Root Veggies
- 2 Signature BBQ Chicken Sliders
- Identical Custom Meals to previous weeks
It is possible to get great results while enjoying yourself, as long as you set yourself up for success. I’m happy to say ICON Meals does that for me. See what’s on the menu today.
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Fabian Petrina’s 12-Week Basement Beast Transformation program was designed to help regular guys melt away their stubborn belly fat and get in incredible shape.
This isn’t some boring aerobics class or a bunch of burpees. It’s hard. And you know what? It works. The results speak for themselves.
Watch the first 20-minute workout FREE in the video above to see if Basement Beast is for you. All you need is a few feet of open floorspace.
The Basement Beast program is based on triggering the hormone Irisin, which Harvard scientists believe is key to making your metabolism burn intense amounts of fat. It’s what Fabian calls a “Density Stacking” workout — a specific form of targeted resistance training (it’s brutal in a good way).
Like what you see? Check out the full Basement Beast Transformation Program.
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