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    ICON Meals Blog — tracking

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    5 Habits Fit People Have

    5 Habits Fit People Have

    By ICON Meals Athlete, Mike O’Hearn

    When it comes to long term fitness, there is no such thing as a quick fix. Sure, there are ways you can achieve your fitness goals in the short term — but if you want to make a lifelong change it’s all about adapting to the lifestyle. Developing healthy habits that become an everyday part of who you are.

     

    Here are five habits of successfully fit people:

    1. Having Perspective

    You’re not going to be able to meet your fitness goals every day. Have an off day? Accept it, figure out how to not make the same mistake tomorrow, and move on.

     

    2. Eliminating Excuses

    Fit people make hitting the gym a priority, and if something gets in their way they don’t give in to excuses: they find MORE reasons to work out. Short workouts are better than no workout.

     

    Instead of giving into excuses, fit people find MORE reasons why they need to hit the gym and find the time to do it. A short workout is still better than no workout.

    Sleeping And Eating Well

     

    There’s virtually a library of studies showing the benefits of proper nutrition and sleep. Whole, unprocessed foods keep you fuller longer, providing energy and strength all day. Good sleep keeps your body’s systems running smoothly. Both are necessary for long-term fitness.

     

    4. Tracking Progress

    This habit is so valuable for two reasons: it rewards you by showing you tangible progress, and motivates you in the same stroke by showing you all your hard work — countless gym hours, smart food choices, and appropriate sleep — is really doing something. 

     

    5. Consulting A Professional

    There’s no faster way to improve than being around people more experienced than you. Find somebody more advanced in the gym and learn everything you can from them. Maybe one day YOU will be the fitness pro.

     

    @mikeohearn on Instagram

    - The Titan Mike O’Hearn, 4x Mr. Universe

    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!

     


     

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