This is a fun workout to kick off the 2025 CrossFit Games Open, even though the pain is going to BE THERE. Pacing, grip management, and not coming out too hot will be BIG here. And the BIN Performance coaches are here to help you this week with your own Black Iron Nutrition strategy.

Who says mac and cheese can’t be both delicious and packed with nutrition? This Buff Mac and Cheese recipe puts a high-protein, nutrient-dense spin on a comfort food favorite. Made with a blend of lentil and cauliflower pasta, creamy Greek yogurt, and a hidden boost of shredded zucchini, this dish delivers bold flavor and extra veggies without compromising on that rich, cheesy goodness.

Starting your nutrition journey can feel overwhelming, but it doesn’t have to be. From setting realistic goals to building foundational habits, these seven tips will help you take the first step toward creating a sustainable, healthier lifestyle—no quick fixes required.

Thanksgiving is a time to gather, celebrate, and create memories—not stress about food! At Black Iron Nutrition, we believe you can fully enjoy the holiday while staying on track with your health goals. Our coach, Brooke Haas, shares some practical tips to help you strike that balance.

Stay on track this holiday season with our top tips for enjoying festive meals, keeping up with movement, and embracing balance. From mindful eating to setting small daily goals, these strategies will help you celebrate while supporting your wellness journey!

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.

Social media can be a double-edged sword—while it connects us, it also distorts our perception of body image. Discover how to navigate this digital landscape and protect your mental health by embracing a more positive relationship with your body.

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.

Whether you're lacing up your shoes for the first time or seeking to improve your performance, running coach Chelsea Myntti share valuable advice to guide your running journey. Explore essential tips on pacing, recovery, nutrition, and more to maximize your potential and enhance your running experience.

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.

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”.

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.