Everyday Movement: Strategies to Increase NEAT

Krissy, Whitney, and Acacia break down how winter sports can help you cope with Seasonal Affective Disorder (SAD). They share their personal histories with skiing/snowboarding (and even ice hockey), explain what SAD is, outline the real barriers to winter sports (like cost and cold), and offer tips for getting started without breaking the bank. If you've ever wondered whether picking up a winter sport could help you feel better during the dark months, this episode is for you. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Your training sessions aren't the main driver of your TDEE (total daily energy expenditure), what you do outside of them is. Ryann, Chloe, and Maggie unpack NEAT (non-exercise activity thermogenesis), why it matters more than you think, and how small habits make a massive difference for energy, mood, body composition, and long-term health. This episode is filled with simple ways to move more without being dramatic about it. Practical strategies and plenty of real-world examples you can start today! Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

The holidays get messy with travel, family gatherings, unpredictable schedules, food everywhere, and the kind of days where your normal routine doesn't stand a chance. Ryann, Kelly, and Kelsey talk about how to navigate movement during the busiest time of year without slipping into all-or-nothing thinking. They cover how to reframe "imperfect" workouts, ways to move during long travel days, what to pack (and when you don't need anything at all), how to set boundaries around your training, how to avoid guilt-driven exercise, and why one week of chaos and inconcistency won't erase your progress. If you want to feel good, stay grounded, and keep movement in your life even when everything else is wild, this one's for you. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Most people aren't under-motivated, they're under-fed. Brooke, Amanda, and Sabrina break down what happens when you don't eat enough to support your training, recovery, brain, and basic human functioning. They cover the science behind low energy availability, the signs you're running on fumes, and why eating enough is the foundation for strength, focus, hormone health, and long-term progress. If you've been tired, stuck, irritable, or confused about why your hard work isn't paying off, this conversation is the blueprint for getting out of the under-fueling cycle and finally feeling like yourself again. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Morgan, Maggie, and Amanda to talk about staying alcohol-free (or making a conscious effort to drink less) during the holiday season. They break down why drinking spikes this time of year, how alcohol impacts performance and stress, strategies for navigating social pressure, and creative ways to enjoy the holidays without booze. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Most people think "taking a diet break" means falling off track. But what if it's actually one of the smartest, healthiest moves you can make? Christin, Jess, and Joyce unpack the mental, physical, and emotional benefits of pressing pause on dieting. They cover when to take a break, how to do it without spiraling, and why rest might be the missing piece in your long-term progress. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

The holidays are almost here, but that doesn't mean your training has to vanish into a black hole. Krissy, Manders, and Kelly talk about maintaining training momentum when your routine goes off the rails from things like travel, family, and social gatherings. Whether you're prepping for a race, meet, or competition, or just trying to keep momentum through the season, it is possible to stay consistent without being too extreme about it. December doesn't have to be a detour from your goals. In fact, it can be a test of adaptability. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

For decades, fat got a bad rap. And we're still undoing the damage. Morgan, Jess, and Kelsey dig into why fat isn't the villain it was made out to be, how it helps fuels your training, supports your hormones, and keeps you full. Fat isn't the problem, misinformation is. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Manders, Kelly, and Kelsey talk about how to navigate holiday food, family pressure, and social situations without losing your sanity or your progress. They dig into people-pleasing, guilt, alcohol, and what it means to protect your peace during the season of excess. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session

Hormones might be trending, but most of what you see online about "fixing" them is either oversimplified or straight-up wrong. Christin chats with Sam (RD) and Lauren (CNS) to unpack leptin and ghrelin, your body's hunger and fullness hormones. They explain how these signals actually work, why your appetite sometimes feels like a mystery, and how to tune in to your body without falling for click-bait hormone "hacks" online. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog Check Out Fe26 Strategy Session