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    Healthy Living — health

    ICONiCAST Ep. 20: Business Builder For Registered Dietitians with Tony Stephan

    ICONiCAST Ep. 20: Business Builder For Registered Dietitians with Tony Stephan

    In the newest episode of ICONiCAST, Todd Abrams (@toddabrams) (CEO of Icon Meals) sits down with Tony Stephan (@tony_stephan), a Registered Dietitian and the owner/founder of the I Believe Mentorship & Tony Stephan Fitness & Nutrition LLC. Tony's mission is to help nutrition experts connect their education to real world application of owning an online nutrition coaching business. 

    Tony has been featured as a nutrition authority in media platforms like: Fox News, NBC News, The Huffington Post, Women’s Health Magazine, Readers Digest, and other radio/news publications. Click the link below to listen!

    https://podcasts.apple.com/us/podcast/ep-20-business-builder-for-registered-dietitians-tony/id1292394373?i=1000456936458

    For more information on Tony Stephan, visit his website: www.tonystephandietitian.com

    Shonda | Fit Mom & Social Media Star | Everyday ICON

    Shonda | Fit Mom & Social Media Star | Everyday ICON
    This week we're excited to feature Shonda! A fit-mom of two who once weighed over 200 pounds! She gives us insight on how she balances work, fitness, the day-to-day grind, and of course living and eating healthy! Here's why Shonda is our Everyday ICON of the week...

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    Recovery: An Essential Part of the Growth Equation

    Recovery: An Essential Part of the Growth Equation

    Story by Mike O’Hearn
    Written by Asha Belisle, CSCS, BPE, CEP

    People always talk about how hard they go in the gym. They push so hard and so fast and it’s so intense. Don’t get me wrong - I love the warrior mentality. That’s how I’ve lived for the past four decades. But if you are 100% intent on only getting better and training smarter, then you have to put just as much effort into the recovery as you do the work.

    I train like a warrior. I’m very intense. But I’ve spent my entire life learning my body, and I know how to correct whatever needs to be corrected in order to fix myself. I train like a savage, yes, but I know how critical it is to pull back sometimes. After 12 weeks of getting ready for anything – photo shoot, guest posing - I drop back to 60%, starting over with foundation work. I’ve done this my whole career.

    Here’s the thing: You can only train as hard, as well as you can recover. It’s that simple. If you’re not recovering properly – and enough – you’ll do harm before you’ll see any progress. If you’re training so hard that you can hardly move the next day or two, you’re defeating the purpose. Training and tearing down the muscle is only 25% of the equation. Proper recovery nutrition and rest make up the other 75%.

    There are five things that are essential to full recovery:

    1. Sleep

    I recommend aiming for 7-8 hours of sleep each night. Life is hectic. We need this time. I know it’s hard and I know you’re busy, but try your best. If your goal is to get a better body, or to compete, or simply to get active to get in better shape, then sleep is KEY.

    2. Proper Nutrition

    It’s all about taking in the right number – and type – of calories for the level of intensity at which you’re training. Everyone is different and responds differently to macronutrients but the bottom line is this: feed your body what it needs to do what you’re asking it to do.

    3. Massage / Stretching

    Flexibility is what has kept me injury-free over the last 40 years. Regular massage and stretching is very important, especially as we age. As we get older our bodies want to tighten up, which puts us at a higher risk of injury. Contracting the muscles is half the process. Make sure that you take the time to stretch and relax daily.

    4. Supplementation

    This could be an article of its own. But there are five supplements that I never go without because they are essential to recovery:

    • Glutamine
    • BCAAs
    • Vitamin C
    • Vitamin B complex
    • Vitamin D3

    5. Mental recovery

    This is so often overlooked. It’s great to be focused and driven and to have heightened mental awareness when you’re in the gym. But your mind also needs to rest. You need to complete the whole process: train hard – physical recovery – mental recovery – repeat. Only then will you optimally succeed. Think about your workout: what you were happy with, what you’d change next time. Give yourself a mental pat on the back. Then put it out of your mind until it’s time to hit the weights again. Over-obsessing is like overtraining – it will stifle your results.

    We are all only human. We need to back off sometimes. I recommend setting up your training in twelve- week periods. Go hard for that 12 weeks. Push hard. Then back off for the next four weeks. Pull back to about 60% intensity. Have fun. Take a couple extra minutes of rest to chat with your training partner. Goof around. Enjoy the decreased workload. But when that four weeks is up, it’s time to turn it on again for the next 12 weeks. You CAN’T go hard 100% of the time. And you shouldn’t. Look at NFL players. Sure, they train hard and play hard all season, but they take an offseason. Because they need it. And so do you.

    If you train like this, you will keep progressing. You can do this forever. And taking that four-week break will increase your motivation and your passion to train, which will push you even harder.

    So, train hard, warriors; but remember to recover just as hard. I want you to succeed and be healthy not only in the gym when you’re young, but in life – for the long haul.

    Conquer The Weekend

    Conquer The Weekend
                Friday at last!  You might be just counting down the seconds until your work week is behind you and a couple days of decompression and release is in your near future.  We all have our lazy weekends, but the key is to not have one EVERY weekend.  If you’re one that has some trouble staying on track with your goals during the weekend, take a peek at some quick tips we put together that may help! 

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    Water and Your Health: Team ICON Post by Emily Hayden

    Water and Your Health: Team ICON Post by Emily Hayden

    I know it sounds so simple.

    H2O, it’s made up of two parts hydrogen and one part oxygen. This is better known as water, and it’s hands down one of the most important factors in survival and overall health. Yet, most of the time water and water consumption is often over looked when it comes to fitness and health. Water makes up two thirds of body weight and without it we wouldn’t make it more than few days … so the bottom line is, YOU have to drink water.

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