In this blog post, we’re unpacking insights from our latest episode of Black Iron Radio, where coaches Joyce, Christin, and Chloe get real about postpartum life—and why the “bounce-back” narrative needs to go. From hormonal rollercoasters and shifting identities to the unrealistic pressure of “getting your body back,” they share their personal experiences and professional advice for navigating this chapter with more grace and less guilt. Whether you’re a new mom, planning for postpartum, or supporting someone through it, this conversation is all about reframing the goal from bouncing back to building forward.

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.

In this blog post, we’re unpacking key takeaways from our latest episode of Black Iron Radio, where coaches Maggie, Jess, and Joyce tackle one of the most common (and damaging) beliefs in fitness and nutrition: the idea that you have to “earn” your food with exercise. They explore where this mindset comes from, why it’s harmful to your relationship with both food and movement, and how to start shifting toward a healthier, more sustainable approach. If you’ve ever felt guilty about eating without “burning it off” first, this conversation will help you reframe your thinking and build a more positive foundation for fueling your body.

In this blog post, we’re breaking down the key takeaways from our latest episode of Black Iron Radio, where Sam sits down with coaches Amanda and Acacia to talk about what it really looks like to live and train with an autoimmune disease. From Hashimoto’s and lupus to rheumatoid arthritis and celiac, they open up about their personal journeys and share what’s helped them—and their clients—navigate flare-ups, fatigue, food sensitivities, and the emotional toll of chronic illness. Whether you’re newly diagnosed or have been managing an autoimmune condition for years, this conversation offers practical tools, encouragement, and validation that you are not alone.

In this blog post, we’re diving into key insights from our latest episode of Black Iron Radio, where Krissy, Amanda, and Chelsea unpack what it really takes to train for multiple sports at once. Whether you’re juggling CrossFit and marathon training, strength and endurance goals, or just love doing a bit of everything, this episode breaks down the difference between hybrid, multi-sport, and concurrent training—and why that matters. The team shares how to prioritize sessions, fuel properly, recover smarter, and set realistic expectations when you’re trying to excel in more than one discipline. If you’re wondering whether you can train for everything without burning out, this one’s for you.

In this blog post, we’re breaking down key takeaways from our latest episode of Black Iron Radio, where Maggie is joined by registered dietitian Lauren Step and PhD candidate Chris to tackle a topic that’s often confusing (and sometimes overwhelming): supplements. From multivitamins and magnesium to creatine and greens powders, this conversation dives into when supplements are actually useful, when they’re not worth the hype, and how to avoid common pitfalls when navigating the supplement industry. Whether you’re an athlete, a health enthusiast, or just trying to cover your bases, this episode will help you make more informed—and safer—decisions when it comes to what you’re putting in your body.

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.

In this blog post, we’re breaking down key insights from our latest Black Iron Radio episode, where coaches Morgan, Joyce, and Acacia dive into the concepts of body positivity and body neutrality—what they mean, how they differ, and why each approach can serve a different purpose in someone’s body image journey. They explore everything from how these movements have evolved, to the pressures of toxic positivity, to finding peace with your body through neutrality. Whether you’re working through body image struggles yourself or supporting someone else, this conversation offers thoughtful perspectives and practical mindset shifts that can help create more freedom and flexibility around food, fitness, and self-image.

In this blog post, we’re unpacking the key takeaways from our latest Black Iron Radio episode all about strengthening your pelvic floor and core—what these muscles actually do, why they matter (way beyond just postpartum recovery), and how to train them effectively. Coaches Kristen and Chloe are joined by our pelvic floor DPT Whitney Doran to talk about everything from common dysfunctions like leaking during workouts to building strength from the inside out with diaphragmatic breathing, proper progression, and smart movement patterns. Whether you’re pregnant, postpartum, or just trying to move and lift with more control, this episode is packed with helpful insights you can start applying right away.

In this blog post, we’re breaking down the biggest takeaways from our latest Black Iron Radio episode on the myth of the “athletic look.” What does it really mean to look fit—or look like an athlete? If a specific image comes to mind, you’re not alone—but it’s time to challenge that narrative. Krissy, Kelsey, and Chelsea dive into where this idea came from, how media and the fitness industry have shaped it, and why true athleticism has nothing to do with aesthetics. Whether you lift, run, ski, or climb—if you do the thing, you are the thing. Keep reading for an honest conversation on identity, body image, and redefining what it means to be an athlete.

In this blog post, we’re breaking down the key takeaways from our latest Black Iron Radio episode on returning to running postpartum. If you’ve recently had a baby and are eager to get back to running, you’re not alone—but the process isn’t as simple as just picking up where you left off. Postpartum recovery comes with unique challenges, from healing tissues to hormonal shifts, and rushing back too soon can lead to setbacks. That’s why we brought in pelvic floor PT Whitney Doran, along with BIN coaches Christin and Chloe—both moms and experienced trainers—to share what postpartum athletes need to know. Keep reading for expert-backed insights on a smart, sustainable return to running—and be sure to check out the full episode for even more!

It’s here! The final week of the 2025 CrossFit Open. This workout has the longest time cap of all 3 open workouts- which means, for the majority of us, it will be the longest workout of the Open. Which means, pacing will be extremely important if you are looking to finish under the time cap. 

In this blog post, we’re breaking down key takeaways from our latest Black Iron Radio episode on ditching the all or nothing mindset. If you’ve ever felt like you’re either completely on track or totally off the rails with your nutrition and fitness, this one’s for you. We explore why this mentality can be so damaging, how to reframe setbacks, and ways to build a more balanced, sustainable approach. Keep reading for actionable insights—and be sure to check out the full episode for even more!

In this blog post, we’re breaking down key takeaways from our latest Black Iron Radio episode on finding joy in movement and food. We explore how shifting your mindset, staying open to new activities, and letting go of rigid rules can help you build a sustainable, fulfilling approach to health and fitness. If this resonates with you, keep reading for actionable insights—and be sure to check out the full episode for even more!

Week 2 of the 2025 CrossFit Open is here, and the Black Iron Nutrition Performance Team is back with another nutrition strategy to help you fuel, recover, and perform at your best. Dialing in your nutrition can make all the difference in how you feel and execute this workout. Whether you’re adjusting your schedule, redoing the workout, or just looking to optimize your energy levels, we’ve got you covered.

In this blog post, we’re diving into key takeaways from our latest podcast episode on maximizing recovery. We break down the conversation with actionable strategies to help you optimize rest days, balance active recovery with full rest, and fuel your body for better performance. If this resonates with you, be sure to check out the full episode for an even more in-depth discussion!

This is a fun workout to kick off the 2025 CrossFit Games Open, even though the pain is going to BE THERE. Pacing, grip management, and not coming out too hot will be BIG here. And the BIN Performance coaches are here to help you this week with your own Black Iron Nutrition strategy.

The supplement industry is filled with promises, but not all of them hold up under scientific scrutiny. In this blog post we take a deep dive into the most common pre-workout ingredients and their real benefits.

Dive into the world of 'Fuel for the Work Required' (FFW) with Coach Amanda as she breaks down the intricacies of optimizing performance through targeted nutrition. Learn how FFW can enhance your training regimen, adapt to your unique energy demands, and propel you towards your fitness goals.

Whether you're lacing up your shoes for the first time or seeking to improve your performance, running coach Chelsea Myntti share valuable advice to guide your running journey. Explore essential tips on pacing, recovery, nutrition, and more to maximize your potential and enhance your running experience.