Halloween is only a few days away, and while it’s synonymous with candy and sugary treats, it doesn’t have to derail your healthy lifestyle. Here are some tips and ideas for making healthier choices this Halloween without sacrificing the fun.

Tracking macros is a powerful tool for understanding nutrition and achieving specific performance and body composition goals. However, it isn’t something that needs to be done forever. In this post, we’ll explore the benefits of macro tracking, the skills it teaches, and how to smoothly transition to a macro-free approach when you’re ready.

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.

Using the term ‘cheat meal’ can create an unhealthy relationship with food, leading to guilt and an all-or-nothing mindset. Learn how adopting a more flexible approach to eating can help you enjoy your favorite foods without the need for ‘cheating.’

One strategy we work on with clients is building well-rounded and balanced meals. While your meal choices will vary depending on personal preferences and lifestyle, there are some guidelines we recommend everyone follow.

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.

Learn how proteins, carbohydrates, and fats play vital roles in fueling your body and how tracking them can optimize your health and fitness goals.

This is a fun workout to finish the ‘24 Open with, even though the pain is going to BE THERE. Grip management is going to be huge, and not coming out too hot.

Just like that, we are rolling into week 2 of the 2024 CrossFit open. The nerves are still in the mix, but we have gotten our toes in the water and know that the training we have been putting in will shine through. It’s time to put our heads down and WORK, let’s have some fun with this twenty-minute grind. 

It’s our favorite time of the year - the start of a new CrossFit Games season!! All of the excitement and nerves mean that you care, that this is important, and we’re FIRED UP to give you some suggestions on how to structure your eating the day before, and day of the Open workout.

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.

In the world of nutrition, we often hear about the importance of maintaining a balanced diet. While all macronutrients play a crucial role in our overall health, healthy fats deserve special attention, especially when it comes to women's diets. It's time to debunk the myth that fats are the enemy. Let’s explore the reasons why women need to incorporate healthy fats into their diet and how these fats can promote overall well-being.

Manipulation of body composition is a common goal in a variety of pursuits, but how do we accurately and objectively measure and track changes over time? Body composition devices and techniques offer a solution here. However, people often place undue confidence in both the accuracy and precision of body composition values that they get from techniques that are regarded as high-quality.

Have you ever considered the benefits of committing to weighing your food? Whether you're looking to shed a few pounds, gain muscle, or simply develop healthier eating habits, precision in your nutrition can be a game-changer. While it may seem like a daunting task, weighing your food can yield remarkable advantages, especially when combined with regular exercise.

Chelsea delve’s into the essential aspects of fueling for ultramarathons, what to consume in the days leading up to the race, during the event itself, and post-race recovery. She also includes examples from her prep for the Mogollon Monster 100 and lessons learned from what went wrong during the race. 

Have you ever wondered if training on a low carb diet could be beneficial for overall endurance performance? Enter the "Train Low, Compete High" strategy: an approach where athletes manipulate carb intake during training to push metabolic boundaries and heighten glycogen usage thresholds. By staying low-carb during training and refilling glycogen before events, athletes might delay tapping into these energy stores, theoretically enhancing endurance. But how substantial is the evidence? 

In this article, we delve into a series of claims put forth by LMNT within their collection of articles focusing on the scientific backing of their sodium intake recommendations. The intent here is to scrutinize the evidence provided in LMNT's articles and assess whether it adequately substantiates the claims they make.

In my work, both at the hospital and with my clients here at BIN, it really strikes me how much emotion and guilt surround the foods we eat, making us “good” or “bad” people in any given moment. We've been conditioned into a world that treats food as an "indulgence" to be restrained, instead of something we literally need to survive, live our best life, and yes, achieve the goals we want to achieve, whatever they may be. So, how do you break that cycle of guilt when everyone around you, in the media, on the internet, and maybe even in your own circle, is pushing that on you?

Why do we care? How our intake can add up. Where should my levels be? What about supplementation? Can I still salt my food? What should I change?