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Fitness Ashley Beaver Fitness Ashley Beaver

So You Want to Stay Injury Free

In this blog post, we’re breaking down the essential takeaways from our latest episode of Black Iron Radio, where coaches Whitney, Chelsea, and Krissy share practical strategies to help you stay injury free. Whether you’re a runner, lifter, skier, or multi-sport athlete, this conversation dives into what really matters when it comes to avoiding injuries—like sleep, nutrition, stress, and recovery—and what to do when something starts to feel “off.” If you’ve ever pushed through pain or wondered if a nagging ache could turn into something more, this episode will help you train smarter, recover better, and stay in the game longer.

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

You Don't Have to Earn Your Food with Exercise

In this blog post, we’re unpacking key takeaways from our latest episode of Black Iron Radio, where coaches Maggie, Jess, and Joyce tackle one of the most common (and damaging) beliefs in fitness and nutrition: the idea that you have to “earn” your food with exercise. They explore where this mindset comes from, why it’s harmful to your relationship with both food and movement, and how to start shifting toward a healthier, more sustainable approach. If you’ve ever felt guilty about eating without “burning it off” first, this conversation will help you reframe your thinking and build a more positive foundation for fueling your body.

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

25.3 CrossFit Open Nutrition Strategies

It’s here! The final week of the 2025 CrossFit Open. This workout has the longest time cap of all 3 open workouts- which means, for the majority of us, it will be the longest workout of the Open. Which means, pacing will be extremely important if you are looking to finish under the time cap. 

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

25.2 CrossFit Open Nutrition Strategies

Week 2 of the 2025 CrossFit Open is here, and the Black Iron Nutrition Performance Team is back with another nutrition strategy to help you fuel, recover, and perform at your best. Dialing in your nutrition can make all the difference in how you feel and execute this workout. Whether you’re adjusting your schedule, redoing the workout, or just looking to optimize your energy levels, we’ve got you covered.

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

So You Want to Maximize Recovery Days

In this blog post, we’re diving into key takeaways from our latest podcast episode on maximizing recovery. We break down the conversation with actionable strategies to help you optimize rest days, balance active recovery with full rest, and fuel your body for better performance. If this resonates with you, be sure to check out the full episode for an even more in-depth discussion!

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Nutrition, Fitness Ashley Beaver Nutrition, Fitness Ashley Beaver

25.1 CrossFit Open Nutrition Strategies

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.

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Fitness Ashley Beaver Fitness Ashley Beaver

10 Things I Wish I Knew When I Started Running

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.

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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”.

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Nutrition, Mindset Ashley Beaver Nutrition, Mindset Ashley Beaver

A Relationship with Food Worth Building

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.

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