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    Healthy Living — healthy eating

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    Mark Lost 100 lbs With These 8 Simple Rules

    Mark Lost 100 lbs With These 8 Simple Rules

    Follow Mark on Instagram @marksmellybell

    Mark Bell is a dedicated athlete, entrepreneur, and family man. After suffering from a major injury, Mark decided that it was time begin his next chapter and make a change. Fast forward to today, Mark has lost over 100 pounds and completely transformed his life by following these 8 simple rules, and you can too!

    1. WALK -
    Move! At least 3x/day. During your lunch break? Instead of that smoke break, maybe it’s 5 minutes out and 5 minutes back.

    2. FASTING
    I recommend, if you’re new to fasting to do it every other day! Just want you to adapt to the feeling of being hungry.

    3. MEAL PREP - personally, I’m not a fan of prepping my meals but that’s why I use @iconmeals. I’m less likely to cheat or make bad decisions when food is already prepared. Side effect: less money spent out at the bar or restaurant.

    4. EAT VEGGIES - “but but but people’s Coach, you said veggies are bad!” No no no. I think that people too heavily rely on them for nutrition, BUT if you’re in a caloric deficit and HUNGRY you’re less likely to reach for chocolate if you’re stuffed to the gills with heavy green veggies. It will fill you up. My only caveat to this, you must finish your protein before you finish your veggies... I don’t wanna hear “I’m too full to finish this chicken”

    5. KEEP PROTEIN HIGH — I personally choose protein leveraging. Example: before my meal, I’ll enjoy some protein like a chicken breast before my actual meal. I’m less likely to binge on the fun stuff like carbs or fats because I’m full. Every person should be getting 1g/ per pound of body weight MINIMUM.

    6. CUT CALORIE DRINKS - smoothies, juices, etc are marketed as “healthy” when all too often they are pumped with processed sugar, etc. People will rely on these and ignore protein & proper nutrient from other sources of foods. Ditch the juice and drink some water. I use @drinklmnt in my water to ensure I have enough electrolytes so I’m hydrated during my workouts.

    7. KEEP IT SIMPLE - keep your habits so simple, so easy that they are hard to say no to. Example: pop on the stair master for 5 minutes before and after my workout. That’s simple enough, right? Simple = repeatable. Compliance is the science!

    8. OCCUPY YOUR MIND — get after something you love to do. A hobby like lifting is something I’ve been doing since I was 12. So it’s my go-to


    Stay connected with Mark on

    IG: @marksmellybell
    Facebook: @marksmellybell
    YouTube: Mark Smelly Bell

    Get Shredded On a Busy Schedule With NBC's Titan Games Bartley Weaver: A Full Day of Eating

    Get Shredded On a Busy Schedule With NBC's Titan Games Bartley Weaver: A Full Day of Eating

    Bartley Weaver is in the house! In this video you'll see what Bartley eats in a full day. This is the diet that Bartley follows to shred body fat and stay lean for competitions and photo-shoots.

    Bartley uses ICON Meals Custom Meals to maintain his diet while adhering to a BUSY schedule. Bartley is the CEO of Titan Fuel Supplements, an NBC Titan Games Competitor, Kentucky State Trooper, Professional Eater, and the list goes on...

    Use ICON Custom Meals and choose exactly what you need. We'll do the work, you just eat the food.

    Shop ICON Custom Meals

    Bartley Weaver on Instagram:

    3 Tips To Get Back On Track by April Imholte

    3 Tips To Get Back On Track by April Imholte

    I get comments all the time from people as to why they "just can't" focus on their nutrition right now. Usually it's because they don't have the time, or they will start when they start working out🙃, after xy or z trip, when my kids are older, etc etc etc.

    I get it. Making changes can be hard. And life always seems to "get in the way." But it doesn't have to be an all or nothing approach. It doesn't have to be complicated. In fact, I would argue that it would be best to start with small steps versus diving all in which can be overwhelming for most.

    You don't have to start working out in order to start dialing in your nutrition. Why is it that you see people in the gym day in and day out but they never seem to make progress or change? It's likely because they aren't investing enough energy into the aspect that is the most important. NUTRITION! 🍎

    Here are some simple tips I've personally used to get back on track that would be a great place for you to start.

    1). Increase daily protein intake.

    If you eat animal products, some examples would be chicken, fish, lean ground beef, eggs, etc. Plant based? You can up protein through sources like lentils, chickpeas, nuts, seeds, nutritional yeast, etc. Because protein seems to be the toughest to get in (for me anyways) I rely on ICON Meals and my plant based shakes to ensure I always have a healthy protein source ready to go.

    2). Eat more soluble fiber containing foods.

    Think about the colors of the rainbow 🌈 and foods that come from the Earth. For example, more fruits and veggies. Increasing fiber may improve your sensitivity to insulin which can help improve the body's reaction to a rise in blood glucose.

    3). You probably guessed this next one? 🤓 Yes, Increase WATER 💧intake.

    I feel like a broken record every time I bring this up but it really is THAT important! Our bodies are made up of about 55-60% water so it's no wonder that if we don't consume enough of it on a daily basis things start to malfunction. Simply increasing your water intake can significantly increase your progress and overall feeling of well being.

    Stay connected with ICON Meals Influencer April Imholte:

    Want to be featured by ICON Meals? 

    Submit your stories to or send us a DM on IG or Facebook!

    5 Tips To Stay On Track This Thanksgiving by Shaun Standridge

    5 Tips To Stay On Track This Thanksgiving by Shaun Standridge

    Thanksgiving is around the corner and for many, this time of year is an opportunity to enjoy tasty food with friends and family.

    For others, this time of the year can be difficult to stay focused on their goals and a time full of guilt and anxiety.

    It doesn’t have to be like that!

    Here are 5 tips to help you enjoy your Thanksgiving while staying on track!

    Read more