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    Multitasking: Is it for you?

    From Michael Mastrucci (@themacrodiabetic)

    It’s often thought multitasking is a GOOD thing. Having the ability to switch between more than one task, assignment, etc. seems to be a desirable ability to have.

    In a world with unlimited resources at our fingertips accessed instantly, it’s easy to believe this is a habit worth mastering. We’ll even go as far as carrying this into workouts, doing things like hopping on the treadmill during rest periods or trying to superset every movement possible.

    But studies actually show multitasking is extremely detrimental. As a matter of fact, when TRYING to multitask, our IQ drops 5-15 points. Additionally, when our focus is interrupted, it takes at least 15 minutes to return to our workflow before the interruption.

    It’s no surprise this isn’t just bad from a mental standpoint, but for our physical systems during training as well. Sure, intelligently placed, super-setting when short on time can be productive to a point. However, strength training and cardio send 2 completely different signals…and if your goal is to get stronger and not just “burn calories” it’s easy to see that conflicting signals won’t result in efficient progress.

    Mental task-switching leads to distraction and physical task-switching can lead to an interference effect (often because many take implementing cardio during strength training too far). Keep your strength training as one primary focus and separate your cardio sessions as another. Likewise, focus on getting one mentally strenuous thing done before jumping onto more at the same time


    From Michael Mastrucci (@themacrodiabetic)

    A topic seemingly overlooked that can be a slightly annoying habit to develop, yet one that comes with more benefits than you may realize. Every day we lose water through breathing, sweating, urination, etc. and to prevent dehydration, it’s important to replace what’s lost through eating and drinking.

    As the most prevalent molecule in our bodies, it comprises about 60% of our total weight and every physiological system requires it. Not only is it a vital part of our body’s detoxification system, but it’s used to digest food, shuttle nutrients to cells, keep our joints/cartilage lubricated, and is even needed by brain cells to balance chemicals in our body. That said, hydration affects many aspects of our health and physical/mental performance.

    Since muscles are around 75% water, it’s no surprise that staying hydrated helps build muscle and strength faster (though water of course isn’t anabolic).

    If you’re currently not drinking enough, you may be surprised at how doing so helps with better mental focus, mood, digestion, workout performance, and more.

    So while getting into the habit of drinking about a gallon of water per day can prove difficult, it’s certainly worth the effort…and once it’s a habit it just becomes second nature.

    A Sit Down With Jessy Jess

    A Sit Down With Jessy Jess

    This week we're excited to feature Team ICON Member, Jessica Rose-Clark! Better known as "Jessy Jess" she is an Australian mixed martial artist who competes in the women’s Bantamweight division of the UFC. We recently had the opportunity to sit down with Jessy and ask a few questions!

    How long have you been doing mixed martial arts (MMA)?

    I’ve been training for 12 years and fighting for 10.

    What made you want to do what you are doing? What’s your story?

    I was dating a guy who took me to kickboxing one day, and just fell in love with it! I legitimately never looked back. It was the first thing in my life that I ever truly fell in love with.

    What has been your favorite fight in UFC so far?

    Probably my debut. I’ve had some good fights, but nothing will ever compare to the feeling I had, walking out for my first UFC fight, in Sydney australia in front of ALL of my family and friends.

    Why ICON Meals? What makes us different?

    I’ve actually been using ICON Meals for almost 3 years, in and out of camp. I love ICON Meals because they always have so much flavour. A lot of other pre made meal companies that I have sampled, were bland and tough when reheated. Not the case with this crew!

    What is the best advice you’ve ever been given?

    Wooooooo that’s a good question. There’s been so much! - you can help someone but you can’t control what they do with that help - gotta take one step at a time to climb Mt Everest - doing something 80% well is better than not doing it at all because you were worried you couldn’t do it perfect.

    Who is your biggest inspiration? Why?

    This is probably going to sound conceited, but honestly, I inspire myself. It’s been a long and arduous journey, not just through my career but through life. I don’t need to turn to what someone else has done, in order to inspire me to keep going.

    How do you balance your UFC career and life demands?

    Also a good question. I don’t believe in balance. My UFC career is my only priority. It is what allows me to keep a roof over my head and my dogs fed. Everything else comes secondary.  

    What do you want your legacy to be? How do you want to be remembered?

    Honestly, just as being a good person. In a world where there’s so much trauma and heartbreak, I just want to be kind to people and bring joy to my surroundings.

    What is your current focus? Any plans for the future?

    Fighting fighting fighting. We all want gold.

    What are your favorite ICON Meals? Or favorite thing about ICON Meals?

    Literally all of the pasta dishes. Especially the lasagne. My other fave is the keto meatloaf. It’s soooooo good!!!

    Stay connected with Jessica on

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    Benefits of Ginger

    Benefits of Ginger

    From Michael Mastrucci (@themacrodiabetic)

    A popular ingredient in cooking (especially in Asian and Indian cuisine) that I’ve been using quite a bit as of late…and one that’s been used for thousands of years for medicinal purposes, this spice provides an array of wonderful health benefits including:

    Cardiovascular Health
    It’s possible that regular intake of ginger can help lower cholesterol, reduce the risk of blood-clotting, and help maintain healthy blood glucose levels.

    Cold & Flu Relief
    A popular way to consume ginger (aside from cooking) is in tea form as its diaphoretic (raising internal temperature). A simple way to get the benefits from ginger tea is to slice 20-40g of fresh ginger (always better than store-bought powder) and steep it in a cup of hot water.

    The root (Rhizome) can be consumed fresh, powdered, as a dry spice, in oil form, or as juice. It’s part of the Zingiberaceae family, which means it also contains anti-oxidative/inflammatory attributes. The phenolic compounds in ginger are known to relieve GI irritation, stimulate bile/saliva production, and suppress gastric contractions as food/fluids move through the GI tract.

    Data suggests ginger may exhibit anti-inflammatory effects through modulation of calcium levels through heat and pain sensitive receptors.

    Taking ginger for motion sickness may help to reduce feelings of nausea, though it doesn’t appear to prevent vomiting if terribly ill. Additionally, ginger is safe to use during pregnancy in relieving nausea, and can be taken in the form of lozenges or candy.

    Pain Reduction
    The University of GA held a 74-volunteer study and found that daily ginger supplementation actually reduced exercise-induced soreness by 25%. It’s also been found to reduce symptoms of dysmenorrhea.

    Stay connected with blog author Michael Mastrucci on

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