Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

23.2 Nutrition Strategies from our Performance Team

The secret to success here is carbs- you’re going to need all of your glycogen stores for this one, and we’re even going to try and sneak in some refueling mid-workout. For all athletes: we are again suggesting a refeed the day before you compete, but this weeks will be a bit more substantial. In addition to your daily allotment of carbs - we suggest anywhere from a 30-50% surplus of carbs to keep your muscle glycogen stores packed for the WOD.

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

7 tips for training in the heat

Training in the heat can be challenging, especially if you aren’t used to it. When Black Iron Nutrition coach Amanda May moved south she realized pretty quickly that she was going to need a game plan for managing the heat; from hydration to meal timing, training volume to straight up managing her performance expectations. Similar to acclimatizing for high elevation, our bodies need to do the same thing for heat.

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Mindset, Fitness, Nutrition Ashley Beaver Mindset, Fitness, Nutrition Ashley Beaver

What I Learned from a 365 Day Habit

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.

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Fitness Ashley Beaver Fitness Ashley Beaver

4 Things Essential for Recovery

People want to glamorize recovery with fancy tools like the recovery boots and massage guns but what really matters?

Really, there are four important parts of recovery. If these points are not a priority, those fancy recovery tools aren’t going to do much!

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

What does Performance Nutrition actually mean?

How many times have you looked at pictures of CrossFit athletes, weightlifters, etc. and thought “I would kill to look like that” ?

But if we knew what it actually took to get there, we might reconsider.

This also brings up one of the biggest misconceptions in fitness - the idea that looking shredded is equivalent to better performance in the gym or in sport.

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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.

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Nutrition Ashley Beaver Nutrition Ashley Beaver

Deep Sleep: Why It Matters

Deep sleep is a period of sleep when your brain waves are at their lowest frequency. This is when it is hardest to wake you up. Usually, people get spurts of it within the first couple of hours of the night. Some with genetic mutations are able to get more deep sleep, but studies are showing that around 20% of deep sleep for adults is optimal. This equates to around 1.5 hours a night or more. You can track deep sleep through tracking devices such as an Oura ring, Fitbit, Whoop, and other brands. You may be able to tell if you’re not getting enough deep sleep if you’re waking up a lot early on in the night, not feeling rested in the mornings, even with 8+ hours of consistent sleep every night.

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