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    ICON Meals Catoring To The Competitor In Each Of Us

    ICON Meals Blog — Vacation

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    Easy Tips For Eating Healthy on the Road

    Easy Tips For Eating Healthy on the Road
    When you’re on the road, whereas for business or vacations, it’s easy to lose track of your diet and fall down the sidelines, we tend to think that eating healthy on the road is impossible. But, with some preparations, clever planning, and the tips below, you’ll see eating healthy while traveling is reasonably achievable. 

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    Mike O'Hearn Has a New Prescription For You

    Mike O'Hearn Has a New Prescription For You

    From Team ICON Member Mike O'Hearn

    Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

    He believes that it should be prescribed, like any other medication, in daily doses.

    “The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It’s also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness.”

    Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

    Will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it—you only have excuses.

    If you are like most then exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.

    But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.

    It’s time to get serious about exercise.

    You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

    Consider the following:

    Have you written off exercise based on a particular type of routine? Maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.

    Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise—one that won’t aggravate your injury.

    See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

    Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

    Is it really that easy? Yes.

    So where do you begin? Just follow me on Instagram and get started today. Eat some healthy food, and get active.

    Exercise is your new prescription medication — don’t forget to take your daily dose!

    Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

    Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

    Here are some possible motivators…

    I want to have more energy to keep up with the kids.
    I want to improve my health through weight loss to extend and improve my life.
    I want to lose 15 pounds before my vacation.
    I want to restore my confidence to wear sleeveless shirts.
    I want to regain my figure to impress and attract my significant other.

    @mikeohearn on Instagram

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

    Staying On Track During Vacation

    Staying On Track During Vacation

    So you’ve been killing your diet while at home. You’re hitting the gym, being consistent with sleep and overall making great progress. Things couldn’t be better, really! But then… you have to [ insert elaborate travel plans ] and you’re at a loss. Will all hell break loose at the airport? Will I find myself snacking on M&Ms on a red eye? What will I do when I get to my destination, throw all fitspo caution to the wind?

    Yes, this was a bit dramatic (and hopefully gave you a chuckle) but it’s not far off how our thoughts can spiral out of control. Traveling and sticking to your health and fitness goals can be incredibly daunting! Luckily, I travel a lot and have come up with a few easy travel hacks that are crucial for myself, and the clients I coach as well.

    Bring food with you on your travel day

    You never know what could happen at an airport. Delayed flight, canceled flight, missed connector… the list goes on. While many airports have healthy options now, I’ve always found it best to bring food with me for that day. When I’m prepping this is a non-negotiable; but even during offseason I typically bring at least a meal, if not more, with me.

    Food can go through TSA no problem as long as it’s solid food. No liquids over 3 oz can go through security; so the same rules apply for food. They may check it, but it shouldn’t slow you down too much. If you do bring ice packs, they must be 100% frozen. This is because explosives can’t be frozen. Yes… I asked haha.

    Carry an empty jug

    Something I hear all the time from clients is how dehydrated they were when traveling. I get it, a small bottle of water is like $67 and getting water on the plane can be a bit of a hassle. Also, when you get to your destination, unless you’re total #meathead status and grab gallon jugs, you’ll likely end up dehydrated, too.

    To solve this problem, bring an empty jug or large thermos through security. Once you get through, go to Starbucks or another restaurant and get that bad boy filled up with ice and water! This will make your travel 100x easier, and a lot more cost effective.

    Order food for your destination

    Most of the time I’m educating clients on the wonders of Icon Meals, but since y’all are reading this you already know about the fabulous convenience these meals provide! To me, the biggest advantage of Icon is the ability to be delivered anywhere, meaning any hotel or Air B n B I’m staying at! I mentioned I travel a lot, so this is a total lifesaver for me.

    Even if you don’t plan to have Icon for all of your meals while traveling, ordering a few will be incredibly helpful for keeping you accountable! The custom or signature meals would be most appropriate for a hotel, so you don’t have to deal with the mess of portioning food out. But if you’re at an Air B n B, the by the pound products would work perfectly too, since there will be a full kitchen!

    Pack all supplements

    Our bodies love consistency, so staying on the routine of our daily supplements is critical for overall health, digestion, immunity and our goals. What I’ll do is throw in a few Micro Factor packs from 1st Phorm, daily nutrient packs that are conveniently pre-packaged for you, in my bag along with portion out my other daily supplements [ fish oil, hair skin and nails, Vitamin D ] in a pill divider.

    I also pre-portion 1st Phorm’s Level-1, protein powder, Optigreens 50, greens + digestive enzymes + probiotics, and Project-1, pre workout, for how many days I’ll be there. Having all of these in snack bags ready to go will ensure I stay on track. For ease of packing, I’ll put the Micro Factor and all baggies into a shaker bottle or two! We all know how space is a precious commodity with packing.

    Plan when you are going to train

    Your travels may take you on a super busy work trip, or a vacation, or something in between. Regardless of the trip, planning training for the week is important. Just saying ‘I’ll figure it out when I get there’ will most likely lead you to not getting to the gym.

    Plan your split for the entire week, including when you are home. For example, if you are traveling on Thursday, and work out 4 days per week, plan to train Monday through Wednesday at home and then Friday, at your destination. Regardless of how you split it, make sure you plan ahead and of course, pack the right clothes :)


    For those who enjoy audio learning too, I’ve linked a YouTube video I made on this topic, below!


    Laurin Conlin, owner and head coach of Team LoCoFit
    MS Exercise Science
    IFBB Bikini Pro
    @laurinconlin @teamlocofit