The BIN Holiday Health & Fitness Guide

The holiday season is simultaneously the most beloved and the most stressful time of the year for a plethora of reasons. We are here to help you see it through... the good, the bad, and the ugly! Whether you are worried about holiday weight gain or you are stuck on a gift idea for your training partner or coach, you came to the right place. Make the holidays fun and healthy this year, with the help of Black Iron Nutrition.

Coach KMC shares her thoughts on being sensitive to the time of year with your content (looking at you, people with large platforms or online businesses). A lot of people are struggling financially, so offering free, helpful content will take you father that attempting to sell people something in every post. Dial back the hustling this month and give back.

Coach Manders shares her advice to nutrition and macros when it comes to holiday treats, parties, family gatherings, and all the other food heavy social situations that come with the month of December.

Coach Ashley shares her pumpkin pie protein square recipe. The perfect dessert to bring to the gym, the office, a holiday party, or you can eat the whole dish yourself (we give you the macros so you can track it).

The holidays mean travel, and when you are on the road, in the air, or in a hotel, your workouts usually have to get in the back seat. This year, we are here to offer a quick, effective alternative to a long string of rest days! Full body workouts are the way to go when you are in a pinch. Coach Kels and Coach Emi each share an effective, full body workout. One with a CrossFit focus and one with a bodybuilding focus to cover all the bases!

And travel also means you will need snack ideas! Since there are plenty of treats waiting for you at your destination, it is in your best interest to stay on track during the long commute. Coach Maggie shares her go-to travel snacks to help keep you on plan during travel.

Feeling festive? Put on your favorite flannel and get cozy with Coach Kay's Vegan Peppermint Chocolate Protein Shake! Don't forget to add cute toppings and make an adorable Instagram post, tagging your favorite nutrition company.

Happy Holidays from Black Iron Nutrition! 

 

 

 
 
 

Holiday Gift guide

The holidays are here and the New Year is just around the corner! Whether you’re shopping for the health enthusiast in your life, or someone who’s just getting started on their health and fitness journey, look no further. We’ve got everything they need right here. From nutrition coaching, to meal prep essentials and tracking tools. These items will help them weigh, track and measure their food. Make meal prep easier, more efficient and less wasteful. And add flavor and variety to their meals. 

If you’re already a Black Iron Nutrition client, I think you’ll find this list quite handy. Because let’s be honest, we all need everything on this list, if we don’t already have it.

HERE are our top 24 gifts that every health conscious person and nutrition client need to be successful.


KrissY's individualized approach to managing holiday events

The holidays hold value differently for everyone. There are two types of people in this world: those who love November 1st through January 1st, and those whom are terrified by it. 

Krissy talks about what she's gone through over the years with addiction and eating disorders and what the holidays mean to her now. She offers insight to those who can relate as well as anyone who's going into the holiday season a bit wary.

HAPPY THANKSGIVING, HERE’S TO RECOVERY!

"Ask yourself what you want to get out of this weekend. Are you feeding your goal or your soul? Don’t worry about what anyone else thinks, just do whatever will make you the happiest, as you are the only person who gets to make that choice today. You can eat conducive to your goals or you can take a one day break from that, but your MENTAL wellness should be the deciding factor. Which ever will aid the most in your personal growth and recovery should be the thing you do. (I want to preface this with something for my 500 Black Iron Nutrition Members: all of the following scenarios are more than ok with me and I will hold no judgment; this is about you, not me)." 

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how to run your online coaching business during the holidays

"As a business owner, I understand all too well what the December lull does for the coaching industry. If you aren’t selling something that can be given as a gift, your service or business is the first thing cut from a client’s budget this time of year, as gifts and travel expenses take precedent. I’m looking at you, online coaches. This is something most online coaches deal with, as it happens when you own a business that provides an “unnecessary” service. I am here to hopefully offer some words of wisdom to help your coaching business in the long term, as I for one think it is important to be sensitive this time of year."

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Ashley's Pumpkin Pie Protein Squares

It's pumpkin season! And these pumpkin pie protein squares will be a hit at your next party. Click HERE for the recipe.

Nutrition Facts Per Square:
Calories 152
Total Fat 4 g
Sodium 190 mg
Total Carbohydrate 21 g
Dietary Fiber 1 g
Sugars 10 g
Protein 8 g


kay's vegan peppermint chocolate protein shake

2 cups of non dairy milk (cashew milk is my favorite)
4-5 ice cubes
1 scoop of chocolate protein powder (I use True Nutrition's chocolate chocolate fudge brownie)
1/2 tsp vanilla extract
1 tsp peppermint flavor/extract
1 tbsp cocoa powder
Blend, Blend, Blend!


Manders VideO: How to Handle the holidays

If you're feeling overwhelmed about parties and how to stay on track with your macros, check out Mander's video for tips on how to handle the holidays. You may not be able to track everything during holiday events and the last thing we want you to do is stress or obsess about food. Mander's will teach you how to plan ahead and enjoy the season.


KElsey's Holiday sweat 

The holiday's can be busy and you might not be able to make it to the gym as often as you'd like. Or you might be traveling for the holidays and not have access to a regular gym. Don't let that stop you from getting a good workout in! Here's one you can do from ANYWHERE!

For Time:
21-15-9:
Jump Squats
HR Push ups
V-Ups
1:00 rest
TABATA burpees


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emi's full body holiday workout

The holiday's can be busy and hectic. Don't let that stop you from getting in a quick workout. No matter where you are, find a local gym and drop in to do this quick full body workout from Emi.

A1) DB Bicep Curl – 3 x 8
A2) DB Squat to Overhead Press – 3 x 8-12
A3) DB Bent Over Row – 3 x 8
A4) DB Walking Lunges – 3 x 8 ea
A5) Pushups – 3 x 8-12
C1) DB Lateral Raises – 3 x 12 + partials
C2) DB Bent Over Rear Delt Raises – 3 x 12 + partials
D1) DB Romanian Deadlifts – 3 x 8
D2) DB Frog Hip Thrust – 3 x 12


MAGGIE's GO to travel snacks

If you're traveling this holiday season, don't forget to pack your snacks. Traveling doesn't have to be stressful or cause anxiety. Spend a little time planning ahead before your trip so that you can continue to stay on track and continue to hit your macros. Sometimes, however, the plan can be to make a conscious decision to not log and just eat intuitively. Which is another great tool. If you want to plan ahead and be as prepared as possible on the plane and while away, here are a few of my favorite snacks when traveling.

And remember, you can use a meal prep travel bag and bring your food with you through security if you are flying to your destination. If you are driving to your destination, the food you can travel with is endless! Pack that cooler and stay on track!  Happy Traveling!


ashley's 9 nutrition tips for healthy travel

We all travel. Some frequently, and other's on rare occasions. And during the holidays we can find ourselves traveling quite often. Diet always seems to be the thing that stumps us or stresses us out. But it shouldn't. How can you stay healthy and on track while you're on the road? I've learned over the years how to travel and make it work. If being heathy is a priority of yours (and I'm sure it is or you probably wouldn't be reading this) then I hope this list comes in handy. Whether you travel for work or pleasure and whether you're on a road trip or flying somewhere far away, having a plan is key. Convenient food is not always the best option, but when you're taken away from your kitchen and your routine, what are you expected to do?

HERE are my 9 tips for a successful and healthy trip!