Most people think they need another workout to burn more calories — but the truth is far less dramatic and way more doable. In this post, Ryann, Chloe, and Maggie unpack everyday movement (NEAT), why it matters more than you think, and how small habits make a massive difference for energy, mood, body composition, and long-term health.

Sleep isn’t just rest—it’s the foundation of recovery, hormones, and performance. Morgan, Ryann, and Brooke dive deep into how sleep affects muscle growth, fat loss, cravings, and mood. They share coaching strategies to improve sleep hygiene, balance real-life tradeoffs, and create routines that actually work. Learn why better sleep might be the missing piece in your results.

In this blog post, we’re breaking down key takeaways from our recent Black Iron Radio episode, where coaches Amanda, Lauren, and Ryann dive into one of the most common—and misunderstood—goals we hear from clients: improving body composition. Whether your goal is fat loss, muscle gain, or something in between, this conversation unpacks what body composition actually means, how to pursue it in a sustainable way, and why it’s about so much more than scale weight. They cover everything from protein targets and progressive training to recovery, stress, and the long game of physique change. If you’re ready to stop spinning your wheels and start making real, lasting progress, this one’s for you.

Manipulation of body composition is a common goal in a variety of pursuits, but how do we accurately and objectively measure and track changes over time? Body composition devices and techniques offer a solution here. However, people often place undue confidence in both the accuracy and precision of body composition values that they get from techniques that are regarded as high-quality.

When most of us look to change our lifestyle to lose weight we often turn towards a healthy diet and exercise. Up at 4 am for our first workout, lots of fruits and veggies, and maybe an evening weightlifting session. By the end of the week we are exhausted, hungry, and wishing for an extra hour of sleep. Is it worth it to press the snooze button and get that extra hour of sleep? Will that really help you reach your goals? You better believe it….

It’s 2:45 AM and I’m lying in my bed listening to my husband snore. My mind is racing - thoughts like “I’m never going to fall asleep”, and “my day is going to be ruined” stream across my mind. After flipping over onto my side for what feels like the thousandth time, I accept defeat. I lost the battle. I crawl out of bed, stomp downstairs, and flop onto the couch, much to the dismay of my 4-year old Rhodesian Ridgeback…