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    Get Fit For Fall Checklist

    Get Fit For Fall Checklist

    Fall is a notoriously difficult time for dieters — the cool weather and upcoming holiday season make it easier than ever to dabble in desserts and other high-calorie temptations.

     

    With that in mind, here is a checklist to help you stay on track every single day. With discipline (and by bookmarking this page) you can make it through this season better than ever.

     

    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 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!

     

    Download Checklist

     

    Success Framework

    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, belongings, 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 short-term desires disconnected from what you care about, you will fall short. Our immediate, selfish desires change on a week-to-week basis. The vision has to be connected to something much larger than ourselves.

    Your Vision

    Visions are separate from goals. Being happy and healthy, enjoying life on the beach with six-pack abs, is a vision. The end result of your goals. The beach might not be your vision, but you know what you want your end result to be. Take a moment and put yourself there.

    Your Goals

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

    Goals are measurable amounts of work, over a certain period of time, that are in line with your vision. "I want a six-pack" is not a goal. Let’s say your vision is to be healthy, live long, and set a good example for everyone around you — your goals should include following a diet plan and being active every day. Here's an example of several goals:

     

    1. I will follow the Superset city workout plan (4 week program)
    2. I will drink 1 gallon of water per day for the next 30 days
    3. 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 based on my vision. Each day you do the action, you achieve your goal. Each day you achieve your goal, you're closer to the vision.

     

    Embracing this mindset is a huge relief — success is 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

     

    With a vision and goals in place, you're ready to do the work. Nothing will happen if you don't commit to the work, and 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 work out 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 enjoyable as the light of your vision becomes brighter.

    Five FREE Killer High-Protein Sandwich Recipes

    Five FREE Killer High-Protein  Sandwich Recipes

    Sandwiches are a quick and easy meal for active days, and when there’s fun in the sun to be had nobody wants to spend too much time in the kitchen.

     

    It’s also tough to get enough protein in when you’re running around! We’ve solved both problems with one stone — a short recipe ebook featuring 5 amazing sandwiches that are easy to make. Using two slices of our Protein Bread will add 30g of protein to your macros all by themselves.

     

    [Download FREE Recipes ebook]

     

    Download High Protein Sandwich Recipes

     Order Protein Bread

     

    Recipe: Brisket Baked Sweet Potato

    The 4th of July around these parts means brisket. Combine Texas’s favorite cut of meat with a baked sweet potato and you’ve got a dangerously delicious and easy meal. Make it even easier by having us ship the brisket and seasoning directly to your door.

    The Recipe

    Prep time: 45 minutes (mostly baking the sweet potato)

     

    Ingredients

    • Large sweet potato
    • 1 lb brisket
    • ¼ cup ICON Tennessee Whiskey Flavor
    • 2 cups diced tomatoes (fresh if possible)
    • 1 cup water
    • ¼ cup shredded cheddar cheese (more to taste)
    • ¼ cup green onions (more to taste)

    Instructions

    1. Wash and dry all fresh produce.
    2. Drizzle olive oil on sweet potato, wrap tightly in aluminum foil and bake in oven for 45 minutes at 350 degrees until tender.
    3. In a large saucepan combine brisket, water, tomatoes, and ICON Tennessee Whiskey Flavor. Mix until thoroughly combined. Cook on high until simmering, then drop to medium low heat for 15 minutes.
    4. When the sweet potato is done baking, remove from foil and place on serving plate. Cut one deep slice lengthwise and slightly squeeze ends to create a hollow “canoe.”
    5. Fill sweet potato canoe with brisket mixture. Top with cheddar cheese and green onions.

     

    Click here to buy 1lb of brisket

    Click here to buy Tennessee Whiskey Seasoning

    How To Make High Protein Oatmeal

    In this video, Chef Danny walks you through his simple high protein oatmeal recipe using our ICON Cinnamon Honey Butter Seasoning. 

    Ingredients: 

    • 2 Cups Water

    • 1 Cup Oatmeal

    • 1 Cup Egg whites

    • 2 Tbsp ICON Cinnamon Honey Butter Seasoning

    Instructions:

    • Bring Water to a boil

    • Stir in oatmeal, let cook for 1-2 minutes

    ª Whisk in egg whites and seasoning

    • Add more seasoning on top and enjoy!

     


    Order ICON Seasoning: https://iconmeals.com/collections/seasonings

    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.