A 60-minute lifting session and a four-hour bike ride put very different demands on your body, so why would you fuel them the same way? We break down pre-, intra-, and post-workout nutrition for strength and endurance athletes, including carb-to-protein ratios, how many grams of carbs per hour you actually need, hydration and sodium, and why the “post-workout window” is really more of a big, open garage door.

We're living in a culture obsessed with optimization. The perfect diet, the ideal workout split, the most productive morning routine, the exact right supplement stack, tracking every metric a wearable can give you. The irony is that chasing optimal everything can make it harder to do the basic stuff that actually moves the needle.

Amanda and Brooke get into why your best plan isn't the one that's perfect on paper, it's the one you can repeat in your real life. They talk about the difference between optimal and good enough, why good enough is good enough for most people, the tiers of what actually matters versus what to worry about later, and why the search for the perfect routine is often just procrastination in disguise. Brooke lays out the questions to run anything through before you add it to your plate, and Amanda makes the case for "bore-maxxing"... doing the boring basics on repeat instead of collecting hacks.

Because if your "optimized" life leaves you anxious, exhausted, and scared that you're doing it all wrong, it's not actually optimized!

If your pace fell off a cliff the second it got hot out, you're not losing fitness. You're adapting!

Amanda, Chelsea, and Dr. Chris break down the summer slowdown, the very real reason your easy runs suddenly feel brutal and your heart rate spikes for no obvious reason. They get into what is actually happening in your body when you train in the heat, why it is diverting resources just to keep you alive, and why pushing through it is one of the most effective things you can do for your fall race season. Plasma volume expansion, improved sweat response, glycogen sparing, and why heat training works a lot like showing up to a lighter planet after training on a heavier one.

Slower in the summer does not mean less fit. It means you are handling a whole extra set of challenges, and building something that pays off when the temperature drops.

Signing up is the easy part. Showing up prepared is a different story.

Ryann, Christin, and Jess G. break down everything they wish someone had told them before their first atheltic competition. How to pick the right competition, meet, or race for where you actually are right now, how to build your prep without wrecking yourself in the process, what to do with the spiral that hits the week before, and why you absolutely should not eat something new on competition morning.

They also get into nutrition and carb loading, sleep banking, the power of visualization, what to do when you are getting no-repped and have no idea why, and how to actually let yourself enjoy it when it is over.

You are more ready than you think. Now go sign up for and do the thing.

Some people train hard, show up consistently, and do a whole lot of things athletes do… but still don't fully see themselves that way.

Brooke, Christin, and Kelly talk about what it truly means to be an athlete, why so many people think that identity belongs to a certain body type, and how chasing the "look" of an athlete can distract from the habits, mindset, and support that actually matter. They get into comparison, body image, performance, social media brain rot, and the difference between wanting to look the part versus actually living it.

This one is for anyone who has ever felt like they had to earn the title first.

Nutrition can make or break your 26.3 performance. We're breaking down exactly what to eat based on when you're hitting the workout, plus tips from Coach Kelly on mindset, strategy, and why sleep matters more than you think.

The Open is here, and fueling strategy can make or break your performance. This guide breaks down exactly how to eat for 26.2 based on your projected finish time, when you're training, and whether you're scaling or going for the full workout. From pre-workout carb timing to post-workout recovery meals, the Black Iron Performance Team covers what you need to know to show up prepared and perform your best.

Relative Energy Deficiency in Sport (RED-S) is what happens when an athlete's energy intake doesn't match the demands of their training and life. It's not just about missing periods or being "too lean." Chronic low energy availability can suppress hormones, reduce bone mineral density, alter thyroid function, impair recovery, and decrease performance. What was once labeled the Female Athlete Triad was expanded in 2014 to reflect what research made clear: this affects all genders and multiple physiological systems.

In this post we unpack how RED-S develops over time, why it's easy to normalize in competitive environments, and the patterns coaches and athletes should be paying attention to. They discuss weight-class and aesthetic sports, repeated fat loss phases, carbohydrate availability, stress load, and how to align nutrition with training cycles without compromising long-term health. If you care about performance that lasts, this conversation is foundational.

It’s Open season!! The most WONDERFUL time of the year. Three weeks. Three workouts. No idea what’s coming! Isn’t that so fun? 

That unpredictability is part of the fun, but it’s also where people start overthinking their nutrition. Let’s not do that this year! We are here to help! 

Wearable data is everywhere, but what do those numbers actually mean? This post breaks down heart rate variability, sleep metrics, and recovery scores: what they're measuring (and what they're not), why trends matter more than single-day numbers, and how lifestyle factors like stress, sleep, and alcohol can shift your data. Learn how to use wearable data to train smarter and recover better without letting it run your life or create more anxiety than insight.

Thinking about competing in Hyrox or CrossFit for the first time? Both sports have become increasingly popular because you don't need to be elite to compete, and the communities are incredibly welcoming. We're breaking down the key differences between these sports, the mindset shifts you need when going from working out to training to compete, and the most common first-timer mistake. We're also covering nutrition strategy, including how fueling differs between the two sports, why your best competition physique is the one you perform best in, and the importance of practicing game day nutrition. The goal of your first competition is simple: learn, finish proud, and walk away feeling more confident than when you started.

Is intermittent fasting a metabolic loophole? A biohack that tricks your body into burning fat faster? Spoiler: no. Fasting isn't magic, and it doesn't change the basic rules of fat loss. But that doesn't mean it's useless. We're breaking down what fasting actually does in your body, why people think it works, when it might be helpful, and when it's likely to backfire. Plus, we'll tell you exactly who should avoid fasting altogether (hint: if you're training for performance, this probably isn't for you).

Active recovery is wildly misunderstood. Most people either skip it entirely or accidentally turn it into another training day, thinking a "chill" 11-mile run counts as recovery. We're breaking down what active recovery actually means, why it's critical even for everyday gym-goers, and the biggest mistakes people make (like undereating on recovery days or joining group fitness classes when you should be resting). From understanding what low intensity actually feels like to recognizing when life stress means you need to back off training, we're covering how to structure recovery that supports your progress. Because your body doesn't get stronger during training, it happens during recovery. If you're always tired, sore, and burnt out, proper active recovery might be the missing piece.

Thinking about working with a nutrition coach in 2026 but not sure what to expect or if it's right for you? We're breaking down what makes Black Iron Nutrition different, what coaching with us actually looks like, and how to set yourself up for success. From our education-first approach and collaborative team behind the scenes to the benefits that go way beyond body composition changes, we'll walk you through everything you need to know to decide if we're the right fit for your goals. Plus, we'll share what makes our most successful clients thrive—spoiler: you don't need to be perfect, you just need to be consistent and coachable.

If you’re tired of chasing smaller and still not feeling better, stronger, or more confident, shifting to performance might be the thing that finally moves the needle. When you stop underfueling, start training with purpose, and let your goals be about what your body can do instead of what it should look like, everything changes — energy, progress, consistency, even your mindset. Here’s why 2026 might be the year you stop shrinking yourself and start building something.

If you’re tired, cranky, sore, not recovering, or wondering why your workouts feel harder than they should… there’s a good chance you’re simply not eating enough. This blog breaks down the most common signs of under-fueling, why it happens more often than people think, and how it impacts everything from your energy and focus to your hormones and performance.

We’re digging into the science of low energy availability, the real-world symptoms we see in clients every day, and the practical steps you can take to finally fuel your body the way it deserves. If you want better training, better recovery, and a better relationship with food, this is your starting place.

Thinking about tackling an Ironman? In this episode of Black Iron Radio, Amanda, Krissy, and Chris talk through the realities of training for long-distance triathlon—from balancing training with real life to avoiding rookie mistakes. You’ll learn what to expect, how to train smart, and why your bike fueling matters more than your gear. Spoiler: perfection isn’t required—consistency is.

Hydration is more than “just drink more water.” In this post we break down how fluid balance impacts digestion, energy, performance, recovery, and even mood. Learn the real science behind electrolytes, why dehydration often disguises itself as hunger or fatigue, and practical ways to make hydration a habit without obsessing over supplements.

Why tying your self-worth to race results is a fast track to burnout. We break down healthy vs. unhealthy athlete identity, how to stop spiraling after bad performances, and why sport should add to your life—not take it over.

In this blog post, we’re breaking down the essential takeaways from our latest episode of Black Iron Radio, where coaches Whitney, Chelsea, and Krissy share practical strategies to help you stay injury free. Whether you’re a runner, lifter, skier, or multi-sport athlete, this conversation dives into what really matters when it comes to avoiding injuries—like sleep, nutrition, stress, and recovery—and what to do when something starts to feel “off.” If you’ve ever pushed through pain or wondered if a nagging ache could turn into something more, this episode will help you train smarter, recover better, and stay in the game longer.