These are SO easy to make and great for meal prep. This whole meal came together in 30 minutes. I turned oven on, prepped my balls and set them on a baking sheet. As I was waiting for my oven to heat up I started in on the couscous. By the time my oven was ready, I covered my couscous and let them both do their thing for 15 min so they ended up finishing at the same time

These bowls are SUPER easy to put together with mostly pantry staples, so let’s do it! I used lean ground beef (96/4) so keep in mind that fattier meat is of course going to affect macros. I don’t use oil for the ground beef when cooking it as the fat renders down and helps it to not stick, plus the sauce essentially deglazes the pan and removes crusty bits. I would recommend using nonstick, carbon steel or cast iron just to ensure it doesn’t stick and turn into a mess!

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.

This recipe looks more intimidating than it actually it is! It moves pretty quickly so I would recommend getting all of your ingredients prepped beforehand (mise en place!) All in with prepping this will likely take less than 40 minutes.

You’ve been eating “good” all week long and now the weekend hits. You are so sick of eating your boring, un-satiating food, and your appetite is UNREAL. You are ready to go ham on some ice cream and pizza because you think “I stuck to my plan all week and now it’s time to treat myself.”

For the chicken and rice I used my Instant Pot however, you could absolutely use a Dutch Oven or something similar if you don’t have an Instant Pot. This is a nice and big bulk recipe, great for some food prep for the week or a big family meal!

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.

One of the first obstacles that many nutrition clients face is figuring out how to add a little more protein to their diet. Your first inclination may be to order up a big batch of protein powders and bars—I mean, the word “protein” is in the name…it’s a no brainer. However, there are also plenty of ways to incorporate more protein into your diet utilizing real, unprocessed, whole foods without sacrificing flavor and while still being able to enjoy the meals you know and love. Here are five go-to ways to add more protein to meals.

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!

1 pound of dry & rinsed beans of your choice

4-5 frozen chicken breasts

200g chopped or baby carrots

100g-200g white or yellow onion

4 cups water

2 cups broth

Dried bay leaves

3 good size garlic cloves, smashed

Braggs, Coconut Aminos or Soy Sauce

Mujaddara is generally made using brown or green lentils and rice, that can be seasoned with cumin, coriander, or mint. Lentils are a great vegetarian source of protein.

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.

Do you love quick and delicious meals? If so, check out this one from coach Emi!

This is such a good mix of sweet, heat, crunch and some extra volume from all of the veggies! You can do lettuce wraps to keep your carbs down or throw it into a bowl with some rice to bulk up the carbs, throw some avocado slices on top for extra fat or even a sriracha mayo. You can also use ground turkey instead of ground chicken if you’re not a ground chicken fan. Plenty of ways to switch things up and keep it interesting!

Nutrition for hiking is something we see a lot of people make mistakes with – they’re either overcomplicating it and bringing too much food, or underestimating how much they should eat OR choosing types of food that simply aren’t as optimal for a day hike.

When you’re planning out a hike and trying to determine how much food to bring, we don’t need to be concerned about mileage or vert. We are most concerned with how long the hike is going to take you and how hard that hike will be for you.

What’s for lunch? How about some easy salmon sliders that even your toddler could put together?

Gut health is quite the hot topic in the health and wellness space, and for good reason as more and more research shows the connection between your gut and many of the human body’s functions.

It’s been a minute since we shared a good taco Tuesday recipe, and these “accidental” Korean Chicken Tacos, created by coach Emi have us drooling. Below she shares some important tips, plus the macros!

If you find yourself rushing and scrambling to make breakfast in the morning, or if you’d just enjoy a little extra time before your day starts, why not prep your breakfast ahead of time? These egg bites from coach @emimraule are the perfect solution!

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.

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.