Fitness Ashley Beaver Fitness Ashley Beaver

The Black Iron Run + Lift Program

If you’re a lifter, you’ve no doubt heard that cardio kills your gains. If you’re a runner, you’re probably familiar with the argument that lifting makes you bulky and slow. So, what’s the deal there? 

Running and lifting are indeed two separate disciplines with their own unique set of adaptations and training requirements, which has caused many to be worried about something called the “interference effect”.

Read More
Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

Which Supplements Are Worth The Money?

This is a question I get weekly and its a good question! It’s hard to sift through all the adds on social media and see what’s truly important.

I want to start this off by saying if your nutrition, sleep and hydration are not on point, supplements aren’t going to be doing ya much good. Supplements are just that, to supplement the things you are missing from your diet and lifestyle.

Read More
Fitness, Nutrition Ashley Beaver Fitness, Nutrition Ashley Beaver

Should You Gain Mass

It’s all too common to see clients believe they can ONLY improve their health and/or sports performance by LOWERING their weight - that a lower body fat percentage and improving sports performance and/or health markers are directly connected. Heck, I used to be one of these people!

Read More
Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

3 Things Essential For Gaining Muscle

3 things will optimize your muscle gain: Resistance training, A calorie surplus, Adequate protein intake.

Each of these things plays off of one another. You can gain muscle in a calorie surplus without resistance training, but you’ll likely put on more fat than you will lean body mass if you don’t lift. If you don’t eat enough protein, you won’t put on as much muscle as you could.

Read More
Nutrition Ashley Beaver Nutrition Ashley Beaver

Should you be supplementing creatine?

Probably. Creatine is popular in strength athletes but it does so much more. Creatine is produced by your body and found in foods like meat and fish. Creatine is a combination of different amino acids and helps produce energy!

Read More
Fitness, Nutrition Ashley Beaver Fitness, Nutrition Ashley Beaver

So You Want To Cut Weight For a Weight-Specific Strength Sport?

When I first started writing this post it had a different tone and feel. I initially started writing it for me because I wanted to share my story. The more I asked around and spoke with fellow strength-sport athletes, the more I realized that this isn’t about me, and my experience is about all of us. I discovered I was not alone and that 90% of the women I spoke with shared a similar story. I was shocked.

Read More