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!

In this blog post, we’re diving into key takeaways from our latest podcast episode on food guilt. We break down the conversation with actionable strategies to help you shift your mindset, break free from guilt, and develop a healthier relationship with food. If this resonates with you, be sure to check out the full episode for an even more in-depth discussion!

In this blog post, we’re expanding on key takeaways from our latest podcast episode on stress management. We break down the conversation with actionable insights on handling stress through nutrition, recovery, and mindset shifts. If this resonates with you, be sure to check out the full episode for even more in-depth discussion!

Thanksgiving is a time to gather, celebrate, and create memories—not stress about food! At Black Iron Nutrition, we believe you can fully enjoy the holiday while staying on track with your health goals. Our coach, Brooke Haas, shares some practical tips to help you strike that balance.

Stay on track this holiday season with our top tips for enjoying festive meals, keeping up with movement, and embracing balance. From mindful eating to setting small daily goals, these strategies will help you celebrate while supporting your wellness journey!

Struggling with emotional eating? You’re not alone. Learn how emotional eating works, why we turn to food for comfort, and practical steps you can take to break the cycle and build healthier coping habits. Discover how to create a balanced relationship with food while still enjoying what you love.

Social media can be a double-edged sword—while it connects us, it also distorts our perception of body image. Discover how to navigate this digital landscape and protect your mental health by embracing a more positive relationship with your body.

Looking back on my journey, I can pinpoint several transformative shifts that allowed me to reclaim control over my relationship with food. Each change didn't happen overnight, but was a gradual process of learning, unlearning, and healing. Having a coach by my side was invaluable, providing the guidance, support, and perspective I needed to navigate these complexities.

I was really struggling with something recently, and after doing my check-ins with my clients that day, I realized that so many of you guys struggle with the same thing.

In the world of health and fitness, there's a lot of emphasis on exercise, nutrition, and supplements. But there's one crucial factor that often gets overlooked: sleep. It's easy to fall into the trap of thinking that more exercise, more supplements, or a new diet plan will be the solution to your health and fitness goals. But the truth is, without enough sleep, all those efforts may be in vain.

When we start making nutrition changes, I think we all start looking for “progress”, and that’s fair! Progress photos and measurements are so useful, but we CANNOT overlook our mental progress. We can't only feel good about ourselves when we’re eating all the “right” foods, or when we’ve seen progress in the form of a smaller waist. If we’re solely focused on eating “healthy” and “good” foods all of the time, and then hate ourselves the second we eat something “unhealthy,” I’d argue that’s not very healthy at all.

I read this quote the other day, “If you’re gonna quit, then quit on a good day” and that hit.

Can you imagine how many people wouldn’t give up on themselves if they utilized this statement more often

If things are going good, you're “winning”, it’s easy, results are showing, we aren’t often giving up, or running to something different.

When we’re stuck, frustrated, have a bad day, lose, our thoughts can often lead us to wanting to quit, give up, change, think something is wrong. Cuz to be honest it’s hard.

Look, I know I JUST said I want you to be bored. But I also want you to have fun!

For some people, it’s hard to find joy in the grind of the process even if they know deep down it’s worth it. If you can trick yourself into enjoying the tedious need-to-dos, the odds of sticking with lifestyle changes, reaching your goals, & maintaining progress long term are much greater.

How can you reframe or remix the boring stuff to feel fresh & fun?

At some point, the daily tasks and habits necessary to reach your goals are probably gonna feel pretty boring. Consistency is boring, but it’s where progress is made.

Constant changes - with your macros / nutrition, training program, daily routines - are just whirlwind. If a coach (of any kind) is promising instant gratification and keeps things “interesting” or keeps you “motivated” by switching things up very regularly with no explicit purpose, proceed with caution.

Me when I try to explain body neutrality…

A body is just a body. It doesn’t have moral value. It changes as you change. There’s nothing inherently good or evil about it. I used to think I had to constantly, aggressively love my body- if I didn’t feel that way on a day, I felt like I was failing or not being “positive” enough.

In 2021, I committed to walking one mile per day. When I told people I was doing a mile a day they always looked at me funny because they knew that I had a moderate level of fitness and could run much longer distances. But I knew I couldn't commit to running or even walking those longer distances consistently every single day for an entire year.

When you have surgery of any sort, your body has a heightened level of stress and inflammation. You want to minimize that to support your body’s recovery process. Oftentimes skin or tissue is torn and in need of repair. On top of that, when you have surgery, it's likely that you are not getting as much movement as you're used to. Considering all of these factors, here is what I recommend adding to your routine to help you recover better and faster.

Did you know that the average adult needs 7-9 hours of sleep per night?

Did you know athletes may need even more?

Lack of sleep or sleep deprivation can cause slow reaction times, can alter pain reception and can even decrease accuracy. All things every athlete needs to stay in tip-top shape.

Here’s a secret for you: When I first started flexible dieting, eating around other people was really hard for me. And where do I eat around other people the most? At work! When I ate alone, I felt in control. When I ate at home, I felt safe and had the support of a loving partner who was willing to accommodate all sorts of weird requests as I sorted through what did or did not fuel my body effectively.