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.

Climate-friendly eating doesn’t have to mean swearing off steak forever or spending a fortune on “green” labels. We dig into the science behind food’s environmental impact, the myths around organic and local, and the small shifts that actually add up.

Low energy doesn’t just hit your workouts — it drags down your workdays, mood, and life outside the gym. Learn the real reasons you’re feeling drained and the nutrition and lifestyle fixes that actually work, from eating enough (and early) to identifying your personal energy leaks

Working nights doesn’t mean sacrificing your health, performance, or sanity. This guide covers practical, no-BS nutrition, hydration, training, and recovery strategies for night shift workers. Learn how to anchor your meals, plan for long stretches without food, stay hydrated when breaks are rare, and protect your sleep in a world that runs on daylight.

Tracking macros can teach you a ton about food, but it’s not something most people want—or need—to do forever. This post breaks down how to transition to a macro-free approach without sacrificing performance, body composition, or your sanity. Learn how to build habits, create structure without numbers, and trust yourself to eat like an adult.

Navigating perimenopause or menopause? This blog breaks down the science of muscle loss and estrogen decline—and why lifting heavy (not just power-walking and praying) is your best defense. Learn why it’s never too late to start strength training, how to fight through gym intimidation, and what to prioritize for long-term health, energy, and independence.

Burnout doesn’t always show up with warning sirens—it’s often quiet, creeping, and disguised as "just being tired." In this post, we explore what training burnout really looks like, how to catch it early, and most importantly, how to recover and stay in the game. From deloads to down-regulation, nutrition to motivation, we’re diving into the strategies our coaches use to help clients prevent burnout and bring joy back into movement. Because you’re a human first—and training should make your life better, not burn it to the ground.

Let’s get one thing straight: snacks aren’t the enemy. If you’ve been conditioned to think snacking is something to “cut out” when trying to be healthy, we’ve got news for you: snacks aren’t just allowed. At Black Iron, we encourage them.

Let’s get something straight: digestion isn’t just about what goes in your mouth, it's about how your whole body is functioning. At Black Iron, we’re all about cutting through the BS, and when it comes to digestion, there's a lot of noise out there. Let’s clear it up with a little crash course and some straight talk.

Most people treat fiber like an afterthought, but it’s one of the most underrated tools for better digestion, balanced blood sugar, heart health, and overall longevity. In this post, we break down what fiber actually is, the different types (and why that matters), and how to increase your intake in a realistic, sustainable way. Whether you're trying to improve your gut health, manage your hunger, or just feel better day to day, this is your science-backed, no-nonsense guide to making fiber work for you.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the strategy behind event day nutrition as a follow up on last week’s fueling around training episode. If you’ve ever wondered what to eat before and during a big race, event, meet, or objective, this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter to compete harder and stronger.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the science and strategy behind pre-, intra-, and post-training nutrition. If you’ve ever wondered what to eat before a tough lift, how to fuel a long run, or why your recovery isn’t where it should be—this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter and train stronger.

In this blog post, we’re recapping the latest episode of Black Iron Radio, where coaches Krissy, Ryann, and Maggie tackle the age-old question: can you actually become a morning person? Whether you’ve always hit snooze on early alarms or you’re just looking to make your mornings more productive, this episode dives into circadian rhythms, practical habit shifts, and how to build a routine that works for you (without needing a 4 a.m. wakeup call). If you’re curious about what it takes to feel better in the morning—this one’s for you.

In this blog post, we’re recapping the latest episode of Black Iron Radio, where Jess, Ryann, and Amanda dive into the real impact alcohol can have on your fitness goals. From hangovers that wreck your Monday workout to deeper disruptions in sleep, recovery, and mindset, they break down why even “social drinking” might be holding you back. If you’ve ever wondered whether booze and barbell PRs can really coexist—or what it looks like to find balance—this conversation is for you.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where coaches Christin and Chloe team up with pelvic floor physical therapist and performance coach Whitney to talk all things postpartum lifting. From navigating the early recovery phase to returning to barbells with confidence, they share personal stories, practical tips, and expert insights to help you rebuild strength without rushing the process. Whether you’re six weeks postpartum or a year out and wondering where to start, this episode is packed with real talk and realistic strategies for lifting after baby.

In this blog post, we’re recapping the latest episode of Black Iron Radio, where coaches Krissy, Maggie, and Morgan dive into what it’s really like to try a new sport in your 30s, 40s, or 50s. Whether you’re stepping into a jiu-jitsu gym for the first time, picking up climbing, or just curious about switching things up, this conversation is packed with real talk about overcoming fear, embracing being a beginner, and finding joy in movement—no matter your age or experience level. If you’ve been waiting for a sign to try something new, this is it.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where coaches Brooke, Kelsey, and Jess tackle the age-old debate: cardio vs. lifting. Should you prioritize one over the other? Do you actually need both? And how do you make it all work without burning out? Whether you’re training for fat loss, performance, or just trying to move and feel better, this conversation unpacks the benefits of each—and how to blend them to match your goals, lifestyle, and preferences. If you’ve ever wondered which training style is “best,” this episode is for you.

In this blog post, we’re breaking down key takeaways from the latest episode of Black Iron Radio, where coaches Morgan, Ryann, and Jess tackle one of the most misunderstood topics in health: cortisol. From debunking TikTok wellness trends to sharing real-life experiences with hormone dysregulation, this conversation cuts through the confusion to explain what cortisol actually does, what happens when it’s out of balance, and how to support your body without gimmicks or guesswork. Whether you’re feeling burnt out, overstimulated, or just curious about how stress affects your health, this episode brings clarity—and evidence-based solutions—to the table.

In this blog post, we’re recapping insights from the latest episode of Black Iron Radio, where coaches Joyce and Christin join Dr. Whitney to talk all things training through pregnancy. Whether you’re currently pregnant, planning to be, or coaching athletes who are, this conversation cuts through the noise with practical, evidence-based advice. From modifying workouts and managing intensity to understanding the real impact of hormones, they unpack what it actually looks like to stay strong and keep moving—without falling for outdated myths or fear-based messaging.