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    Celebrate Small Victories! From Todd Abrams

     

    Isn’t it crazy that we’re almost halfway through 2021? I hope you’ve been able to get where you want to be.

     

    Have you been setting goals and knockin ‘em down? Celebrating even the small milestones and minor victories along the way? It’s so important to break down the microscopic successes we’ve achieved to feel rewarded. It’ll help you feel accomplished.

     

    Remember: better is perfect. Build your kingdom brick by brick and eventually you’ll smash those big dreams.

     


     

     

     

     

     

     

    Stay connected with our CEO, Todd Abrams.

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

    5 Tips for Overcoming Your Entrepreneurial Anxiety

    5 Tips for Overcoming Your Entrepreneurial Anxiety

    Written by Team ICON's Lauren Tickner


     

    Be an entrepreneur, they said. It will be fun, they said. A month in: cue entrepreneurial anxiety.

    What is Entrepreneurial Anxiety?

     

    It’s different from your average joe’s anxiety. It’s that pending feeling of doom you get from not fixing every last thing right this second. It’s when you have five sales calls, 967 todo’s, and 48 new business ideas TODAY, and you’re not sure you’ll have enough revenue to pay your team this month.

     

    It’s when the regret of becoming an entrepreneur instead of an employee sneaks in for a few seconds, before you remember how much you love being a business owner.  

     

    Entrepreneurial anxiety happens because this choice is a roller coaster of highs and lows — but it is one of the most rewarding, freeing things you will do in life.

     

    You were called to create, lead and be a trailblazer for your community, not to sit in the dark hiding from your thoughts. That’s why I have tools and exercises to help you curb those daily anxieties.

    Exercise 1: Find The Source

     

    Anxiety for entrepreneurs can come from many places. Money worries. A lack of confidence or frustration with themselves. Under-planning or trying to do too much in too little time. No matter what the reason is, all anxiety is a mindset that can be overcome.

     

    This first exercise will help you narrow down where your anxiety is coming from.

     

    Write these questions down and answer them honestly:

     

    1. When do anxiety or feelings of being overwhelmed show up?
    2. When it does show up, what story do you tell yourself?
    3. Is this story beneficial?
    4. When was the first time you remember feeling this way?

     

    By answering these four questions you should be able to identify what life event first triggered your anxious feelings, and what thoughts or events trigger you today.

     

    Now let’s explore deeper with a few more questions:

    1. When these triggers pop up, how do you feel? Be specific.
    2. How does feeling this way help you, today and in the past?
    3. What powerful affirmation can you tell yourself when this trigger happens?

     

    Write your affirmation down and put it somewhere you will see often: your bathroom mirror, your car, or on your calendar as a daily reminder.

     

    Need an example? One that has helped our most successful clients is, “In purposeful stillness comes powerful action.” It means that when we intentionally slow down, we can accomplish more with clearer thoughts and more aligned actions. Sometimes, time to breathe and relax is all that you need.

    Our clients at Impact School have been using this journaling exercise for quite some time and it is, hands down, the most powerful tool in your toolbox. How come? Simple — you cannot overcome anxiety if you do not know the root cause.

    Exercise 2: Brain Dump

     

    We’re going to do a brain dump, which is like renting a giant dump truck for your mind. Have you done one before? It’s amazingly liberating and it’s something I, my team and our clients do regularly.

     

    Here’s how a brain dump works:

     

    1. First, write everything on your mind down on paper without thinking about it. Be as messy or organized as you like.
    2. Next, go back through and circle the most urgent tasks. There’s a challenge though: you can only select 3 of these. (Don’t worry, you’ll get to the others later).
    3. Now go back through the circled items and number them in order of importance.

     

    These 3 tasks will be the first — and only — ones you ensure you’ll get done today. Bashing out the most urgent and often most difficult tasks will put your mind at ease and make it a whole heck of a lot easier to accomplish the rest.

     

    Later, go back through your brain dump and sort out the uncircled tasks. Highlight anything that needs to be done that week. Each day pick the top 3 to get through first.

     

    Exercise 3: Positivity Attracts Positivity

     

    If you focus on things that bring you joy, more things will come into your life that add even more positivity.

     

    Our subconscious minds are hardwired to think about what we focus on the most. If you’re always thinking about what could go wrong, you will “attract” more worrisome things into your life because you have primed your mind to be aware of the negative.

     

    Make it your mission to see the good in every day, and as time goes on you will see more and more. Eventually your mind will be blind to negativity. Does that mean you’re eliminating negative sh*t in your life? No no, my friend — it means you’ve trained your brain to focus on all the good you have to live for, and to set aside the bad that does not directly impact your day-to-day life.

     

    So how do you rewire your brain to focus more on the good and less on the bad? Choose to think about the positives and “tap” away the negative. Let me explain how this works:

     

    Journal a list of 10 things you are grateful for every day. This primes your mind to start purposefully reflecting on things to be thankful for. When something negative appears in your mind, visualize that negative thought as a bubble and visualize yourself tapping that bubble away. This is the “tap” method.

     

    This method is taught by those who have mastered control over their minds, and it works. Visualizing yourself removing negative thoughts from your space is a powerful concept. Try it.

    Let go of perfectionism — nobody on God’s green Earth is perfect. Remind yourself daily that you are doing enough, you are more than enough, and you have enough. Success in all areas of life is about consistency, not perfectionism. For example, if you journal for 50 days and miss 5 days, is that a huge mistake? No. You were consistent for 45 days and that’s a win.  

     

    Do you see yourself trying the above? Let me know over on socials @LaurenTickner.

     

    Exercise 4: Fight The Bully

     

    Most of us have a nasty habit of often tearing ourselves down. We are our own worst enemies, our own bullies.

     

    Time and time again I’ve heard people say they can’t promote their business on social media or otherwise because, and I quote:

     

     

    “I am not pretty enough.”

    “I am not worthy enough.”

    “I am not smart enough.”

    “I am not successful enough.”

    “I am not making enough money.”

     

    My friend, you are more than enough and that mindset is not serving you. We’re going to flip this around by journaling the positive to overcome the negative. If you are consistent, your mindset will change — can you make that promise to yourself?

     

    Loving yourself unconditionally when society tells you you’re never enough (especially as an entrepreneur) can be hard. Slipping into a mindset focused on everything you need to fix is no way to live your life, and this powerful tool will help you break that habit.

     

    For three weeks, journal all the things you love about you every day. Then take a step back and evaluate how this little shift in your daily routine has impacted your self-confidence as an entrepreneur.

     

    Here are a few affirmations you can practice journaling:

     

    • I value who I am.
    • I love how unique I am.
    • I have something worthy to offer.
    • I love my strong personality.
    • I do enough. I have enough. I am enough.

    Exercise 5: Learn To Love Thy Money

     

    It’s no surprise money is a major cause of anxiety, especially in a society that values having shiny new things and a pocketbook full of gold.

     

    This creates a nasty cycle, does it not? How many times have you made yourself feel “less than” because your bank account is not overflowing with cash? How many times have you attached your self-worth to your income?

     

    Or worse yet, how many times have you said, “it’s not about the money” while building your business, when deep down you know damn well that if you don’t get a revenue source flowing soon you will not have a business?

     

    It’s time to start reframing your mindset around money.

     

    Let’s start by breaking down your negative beliefs around moolah and rewriting them in a positive, attractive light.

     

    Did you feel triggered by what I said above? If so, this exercise is perfect for you. Don’t click away because you feel uncomfortable — growth only sprouts when you choose to work through the sh*t you have buried deep down.

     

    Why do you feel this way? When was the first time you remember feeling triggered around money? When do these thoughts and beliefs pop up around money for you today, and how do you hide it? 

     

    *cough* So many of you hide your negative beliefs around money by telling yourselves it’s not about money at all. Hun, it is about the moolah and you know it. You cannot have a thriving business helping people if you do not have funds. Just saying.

     

    Have these financial beliefs helped you over the years, or held you down? Are you being honest with yourself?

     

    Replace your negative thoughts about money with better, positive, powerful beliefs. Here are some of my favorites:

     

    • Money is the root of all greatness.
    • Money is abundant.
    • Money is all around me.
    • Money loves me because I know how to treat it well.
    • I am great at managing my finances.

     

    You Made It!

     

    PHEW. We did a lot of deep work there, and you’re either feeling ready to conquer the world or a little raw and emotional. Either way, go celebrate with a glass of champagne and a hot bath. Shut your mind off for a bit. You deserve it.

     

    I hope these exercises help you as much as they have helped me and our clients. Remember, your mind is a powerful tool that is either lifting you up or tearing you down. Are you ready to reframe your thoughts and step up to be the powerful entrepreneur you were meant to be? Are you ready to reduce your anxiety by choosing to see the good? I hope you are, and I hope to see you taking action soon.

     

    Let us know which of these exercises you’re going to try on our socials.

     

    Lauren Tickner

    Founder and CEO of Impact School

    3 Reasons You're Still Not Losing Weight by Lynette Marie

    3 Reasons You're Still Not Losing Weight by Lynette Marie

    You’re putting in the work of counting calories and watching what you eat...and you’re still not losing weight! Sound familiar? Fat loss and mindset coach Lynette Marie has three great reasons this might be happening.

     

    REASON 1: You’re not tracking accurately enough.

     

    Counting your calories? Keeping track of every gram of fat that goes into your mouth? You might be sabotaging your efforts by only counting 70% accurately. Every time you “just have a bite” without tracking it you’re taking in more than you might think — it’s simple math!

     

    A nibble of chocolate here, a few chips there, and we’re talking possibly 200–300 untracked calories a week. 

     

    Now, obsessively tracking every piece of food you eat can be a huge chore. If the idea of jotting down EVERYTHING you eat is too oppressive, a better strategy might be to aim for smaller portion sizes and healthier choices.

     

    REASON 2: Your calorie goal is set too high.

     

    The macro or calorie counter you found online is not a gold standard. There is no perfect, magic calorie number that is right for your body. Somebody saying “this is a calorie deficit for you” does not make it automatically true.

     

    So, if you’ve stuck to your guns regarding calories and you’re still not seeing progress, your calorie goals could simply be too high. Try dropping your goals by 50–75 calories a day and see what effect that has.

     

    REASON 3: Your calorie goal is set too low — and triggering overeating.

     

    Many people simply aren’t taking in enough calories to stave off serious hunger, which leads to emotional overeating or binging. If your calorie goals leave you craving food to the point where it seems unbearable, there’s a chance your goals are simply too low.

     

    Try upping your intake 50–75 calories a day to see if that helps keep those hunger pangs at bay. It may actually prevent you from taking in an extra 150 from a binge session!

     


     

    Stay connected with Lynette on

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    3 Pro Weight Loss Tips! By Lynette Hoyle

    3 Pro Weight Loss Tips! By Lynette Hoyle

    From our brilliant Team ICON Member, Lynette Hoyle


     

    𝟏. 𝐃𝐫𝐨𝐩 𝐭𝐡𝐞 𝐚𝐥𝐥 𝐨𝐫 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐦𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲⁣⁣
    ⁣⁣
    If every time you over-eat, you fall apart & binge; you’re gonna struggle to lose weight.⁣⁣
    ⁣⁣
    If every time you miss a workout, you feel like a failure & give up; you’re going to struggle to change your health.⁣⁣
    ⁣⁣
    “All or nothing” mentality is when we believe things have to be PERFECT in order to be effective… & if they’re not perfect, we think we’ve failed & done irreparable damage. We get overwhelmed, & we give up.⁣⁣
    ⁣⁣
    THIS is doing more damage to your fitness goals than the Oreos you ate that you think “messed you up”.⁣⁣
    ⁣⁣
    Quit thinking in black/white terms with your fitness journey & learn to make peace with the normal ups and downs that come.⁣⁣
    ⁣⁣
    𝟐. 𝐒𝐭𝐨𝐩 𝐬𝐞𝐞𝐢𝐧𝐠 𝐟𝐨𝐨𝐝𝐬 𝐚𝐬 𝐠𝐨𝐨𝐝 𝐨𝐫 𝐛𝐚𝐝⁣⁣
    ⁣⁣
    Food is not good or bad.⁣⁣
    ⁣⁣
    Some foods are more nutritious than others - but FOOD DOES NOT HAVE MORALITY.⁣⁣
    ⁣⁣
    You’re not “good” for eating broccoli, or “bad” for eating chips. ⁣⁣
    ⁣⁣
    And until you stop letting there be a judge and jury over your food choices, making you feel guilty for eating anything that’s not traditionally healthy, you’re going to struggle with your relationship with food.⁣⁣
    ⁣⁣
    We’ve got to learn to be okay with ALL foods - and not feel guilty for enjoying them.⁣⁣
    ⁣⁣
    𝟑. 𝐒𝐭𝐨𝐩 𝐬𝐚𝐛𝐨𝐭𝐚𝐠𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭 𝐞𝐯𝐞𝐫𝐲 𝐰𝐞𝐞𝐤𝐞𝐧𝐝⁣⁣
    ⁣⁣
    There’s nothing “balanced” about waking up Monday morning, bloated, the scale up 5lbs, feeling sick from all you ate and drank on the weekend.⁣⁣
    ⁣⁣
    Balance is TRULY balancing your indulgences - having them when you want them, throughout the week, not using the weekend as an excuse to over-eat and over-indulge.⁣⁣
    ⁣⁣
    Here’s the thing.. they say knowledge is power, but actually… ACTION is power.⁣⁣
    ⁣⁣
    Knowing these things don’t help if you’re not applying them.⁣⁣
    ⁣⁣
    And I know the application part is hardest of all. 💜 Which is why I teach it inside of B&T. I help women over come these mindsets every day.⁣⁣
    ⁣⁣
    Balance & Thrive closes its doors in just a few days. Don’t miss this. Link in bio💜


     

    Stay connected with Lynette on

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    Simple Hacks to Build Immunity & Avoid Sickness by Shawn Wells

    Simple Hacks to Build Immunity & Avoid Sickness by Shawn Wells

    No one wants to get sick, or aid the spread of this virus. What can we do to keep ourselves safe and healthy?

    Our number one defense against sickness is a strong immune system. Without an immune system, our bodies would be open to attack from microscopic threats like bacteria, viruses, and parasites. Involving many types of cells, organs, and proteins, this system’s job is to distinguish our tissue from foreign tissue. If the immune system encounters an antigen (aka. pathogen, bacterium, virus, parasite etc.) it triggers an immune response, and the body fights to dispose of this foreign invader.

    If your immune system is weak or overall unhealthy, your body’s response will be less able to fight antigens and you’ll be more vulnerable to getting sick and developing more severe symptoms.

    What do we do during viral seasons? We load up on vitamins, medications and disinfectants. While I’m not dissuading the importance of these things, it’s important to remember:

    Healthy immunity starts with a healthy body.

    The best way to boost your immune response is to improve your overall well being. Are you eating whole, nutrient-dense foods? Are you getting enough sleep and fresh air? What is your overall stress level?

    • Things that weaken the immune system:
    • Poor diet (sugar-rich, processed foods with additives)
    • Smoking
    • Excessive alcohol intake
    • Sleep deprivation
    • Dehydration
    • Obesity
    • Stress
    • Antibiotics
    • Not maintaining regular exercise

    In contrast, here are some easy lifestyle habits that can improve your overall health and boost immunity:

    Eat a whole food diet: It is always important to avoid processed foods and prioritize a whole, nutrient-dense diet, but especially when we fear our immune system may become compromised. We’ll get into more details about eating for immunity below.

    Get adequate sleep: Sleep is SO essential and most of us don’t get enough of it. While we sleep, our bodies shift into “restoration mode”, producing higher levels of hormones, chemicals and white blood cells which heal wounds and fight infection. This study, which appears in the Journal of Experimental Medicine, explains the core relationship between sleep and immunity.

    Right now, as we practice social distancing and home isolation, is the perfect time to catch up on sleep and establish a better schedule for when life goes back to normal. The most beneficial snoozing hours are before midnight.

    Minimize stress: Mental stress is one of the most detrimental factors against building immunity. Minor stress is normal. But if your job, relationship or financial situation is eating away at your mental health, keep in mind that it’s doing the same to your physical body. When you’re mentally overwhelmed, the body puts the immune system at the bottom of the priority list.

    Keep checking in with yourself. Pinpoint anything that may be causing you unhealthy amounts of stress, and see how you can change or eliminate it.

    Pro tip: A daily meditation and/or yoga practice is proven to lower stress and anxiety.

    Wash your hands & disinfect your phone: This goes without saying, but often people don’t realize how many germs we carry on our phones. For hands, use soap and hot water. Wash for 20 seconds, and don’t forget between the fingers and under the nails. Rubbing Alcohol makes a great daily disinfectant for phones and other devices.

    Exercise: Observational studies show that those who exercise tend to suffer fewer infections that those who do not. Whether it’s a walk in the park, jog, yoga practice or online fitness class, aim for 30 minutes of physical activity a day.

    Get fresh air: Especially when facing a lung-targeting virus, breathing fresh air is imperative. Inside, we primarily breathe pathogen-laden recirculated air. Going outside gives our lungs a chance to discharge toxins, increase oxygen intake and lower cortisol.

    Hydrate: A good rule of thumb is to drink at least half your weight in ounces per day. For example, if you weigh 170lbs, aim to consume 85oz (2.5 litres) of water daily. If you feel cold, herbal tea is a great alternative.

    Sauna (ideally Infrared): This form of thermotherapy has been used for thousands of years for hygiene, health, social, and spiritual purposes. The extreme heat raises your core body temperature by 1°-2°C, inducing an artificial fever and triggering the body’s defence system accordingly. This study at RMIT University in Melbourne, Australia explains on a cellular level how regular sauna use reinforces the body’s defence mechanisms.

    Pro tip: alternate between hot and cold (ex. sauna and cold plunge) to maximize benefits.

    Lymphatic Massage/Dry Brushing: The primary function of the lymphatic system is to transport white blood cells throughout the body via the fluid “lymph”. It also helps rid the body of waste, toxins and unwanted materials. Our lymphatic system is one of two circulatory systems in the body, but unlike the vascular system, there is no organ responsible for moving fluid around. Adding a daily 10 minute lymphatic self-massage or dry brushing session stimulates lymphatic drainage and assists normal lymph flow.

    In addition to improving our lifestyles, there is a plethora of natural supplementation that can have great effects on immunity. Be aware that when purchasing supplements, it’s important to prioritize quality – look for those that have gone through thorough testing, have detailed ingredient lists and are recommended by professionals.

    There is some controversy on the effectiveness of supplementation to specifically prevent and treat the virus. Scientists, like Linda Van Horn (chief of nutrition in the department of preventive medicine at the Northwestern University Feinberg School of Medicine) all over the world agree that “….eating a nutritious diet and getting proper sleep and exercise are the best ways to strengthen your immune system.” That being said, there are many studies stating the efficacy of certain vitamins and herbs in supporting immunity, and it’s never a bad idea to take extra precautions.

    During this outbreak of novel virus, it’s important to focus on supplements that support lung and respiratory health. Our lungs’ number one job is to inhale oxygen and exhale carbon dioxide, but they have a plethora of other functions including: blood pressure regulation, pH balance, infection protection, blood reservoir, mucus clearance, speech and detoxification. When the lungs become compromised, it causes a domino effect throughout our entire body.

    Some of the most helpful immunity-boosting supplements and herbs are:

    Liposomal Vitamin C: Vitamin C is an antioxidant, aids in the absorption of minerals like zinc and iron, builds collagen, and helps protect organs by bolstering fatty tissue.

    What does “Liposomal” mean? Liposomal vitamins are encapsulated in pockets of fat cells (called liposomes) rather than using capsules, tablets or powders. Currently, this technique is the most effective way to ensure proper absorption.

    Oil of Oregano: Oil of oregano is nature’s antibiotic. It reduces inflammation, provides antioxidants, treats fungal infections and kills bacteria. It is extremely effective, but be careful not to overuse it or take it for more than two weeks at a time.

    Zinc: Zinc is a mineral of many functions, but it is best known for its ability to bolster immunity. There are many studies proving zinc can prevent sickness and/or shorten the length of colds and flus.

    Echinacea: Echinacea is a flowering plant that grows in North America, and it’s been used as medicine for centuries. Clinical results have been inconclusive thus far, but scientists believe it can help prevent respiratory infection.

    Vitamin D3: Referred to as a vitamin, Vitamin D also acts as a hormone in the body. This review of 25 randomized trials finds that taking V4itamin D has a protective effect against respiratory-tract infections. It’s very hard to get adequate vitamin D from food – the best source is sunlight – so it’s a great supplement to take, especially during the winter. Look for Vitamin D3/K2 combo in gel caps or liquid form.

    NAC (N-Acetyl Cysteine): NAC is an antioxidant that has been shown to reduce phlegm and cough, loosen mucus and decrease the deterioration of lung function. It helps replenish glutathione levels in the lungs and decrease bronchial inflammation.

    Omega 3 for the Immune SystemOmega-3: Almost all of us are deficient in Omega-3s. This essential fatty acid is chronic for reducing inflammation. Try to consume foods like salmon, tuna, mackerel walnuts, pumpkin seeds, in addition to adding a supplemental dose of Omega-3.

    Elecampane Root: This root has been long-used to treat lung diseases including asthma, whooping cough, and bronchitis. Elecampane contains the effective phytochemical “inulin” which coats and soothes the lining of the bronchial tubes and helps clear the lungs of congestion. It’s a powerful root to take as both a preventative and a treatment-aid.

    Curcumin: Most commonly found in turmeric, curcumin is a powerful antioxidant that has been shown to reduce airway inflammation. Traditionally used in Asian medicine, it’s safe at high-doses and can be taken on it’s own or deliciously added to foods like rice, coffee, eggs and curries.

    Briefly mentioned above, I’d like to reiterate the importance of eating an immune-boosting diet. Here is an easy guideline you can follow to make the most out of your meals!

    Eat whole, nutrient-dense foods: Avoid all processed & packaged foods, and always check the ingredient list. Recommended items to keep on hand are: eggs, grass-fed beef, pork belly, bone-broth, yams, squash, zucchini, high-fat plain yoghurt, almond butter, 90% chocolate, avocados, cheddar cheese, nitrate-free sausage, frozen berries, spinach, canned salmon, olive oil and coconut milk.

    Moderate alcohol: Excessive alcohol usage can increase inflammation and disrupt immune response.

    Avoid sugar: Eating or drinking too much sugar slows down the immune system by putting your white blood cells in a coma-like state.

    Cook with garlic and ginger: Garlic is an immunity-boosting superstar (and it keeps the vampires away!) Rich in organosulfur compounds, it is used for its antiviral, antioxidant, anti-inflammatory and anti-microbial properties. In fact, garlic was the main preventative of Gangrene during both world wars. Consuming raw garlic is best. And most widely known as an antiemetic (anti-nausea), ginger is also a powerful anti-inflammatory and antioxidant.

    Eat vitamin C rich foods: Citrus, bell pepper, broccoli, kale, strawberries and parsley are all examples of vitamin C rich foods. Taking a supplement is advantageous, but it’s always better to eat your nutrients when you can.

    Dark chocolate: Dark chocolate (at least 85%) may help protect the body’s cells from free radicals due to the antioxidant theobromine.

    Eat flavonoids: This 2016 study notes that flavonoids play an essential role in the respiratory tract’s immune defence system. Consume them by eating blueberries, grapes (including red wine), tea, onions, kale, broccoli and tomatoes.

    A healthy immune system is necessary for survival – and it starts by leading a healthy lifestyle. By making some of these small changes in habits and diet, you can make a big difference in the strength of your body’s defences.

    There is a lot here, but start simple: Eat a whole food diet, take vitamin C, sleep well, drink more water and less alcohol, and go for a 30 minute walk once a day. Then you can start stacking more of these items into your routine to maximize potential immunity benefits.

    Incorporate as many of these immunity-boosting hacks as you can to help keep you, and your family, strong and healthy during this time.

     


     

    Original blog may be found directly on Shawn's site here!  

    Stay connected with Shawn Wells:

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