Black Iron Radio

Surprise!! We're rolling out two episodes a week in 2025! Every Thursday, we'll drop a "So You Want To" episode where to team breaks down how to acheive specific goals.

In episode 1/52, Krissy and Chelsea get into a detailed Q&A about running 100-mile races. Chels, an ultra-runner and coach with experience in multiple 100-mile races, shares her journey, training insights, and practical advice for aspiring 100mi runners. The chat covers the mental and physical preparations needed for extreme distance running, strategies for choosing and training for races, the importance of having a strong 'why,' and balancing strength training with running. Detailed answers to listener questions cover topics such as running in the dark, injury prevention, and managing training volume. This episode is a valuable resource for runners of all levels seeking to push their limits!!

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Krissy, Kelsey, and Chelsea dive into the trade-offs between peak athletic performance and peak wellness, uncovering why the two rarely go hand in hand. They explore the physical, mental, and social sacrifices required to excel in sport, touching on topics like the nutritional gaps that come with high volume training, the mental grind of competition, and the long-term health impacts of pushing limits. The conversation defines peak wellness as a balanced state of physical, mental, and emotional health—rooted in moderation, longevity, and sustainability. They also share practical insights on training periodization, reassessing training goals, and tuning into your body to strike a balance that works for your unique journey.

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Maggie, Chloe, and Sabrina chat about how to sustain new habits beyond January. They explore reasons why New Year's resolutions often fail, emphasizing the importance of building sustainable, small-step habits. Practical strategies such as mindful digital detoxes, habit stacking, and emotional check-ins are shared. The team also highlights unique habits like silent walks and mindful teeth brushing. The discussion extends to social connections, financial mindfulness, and daily routines with advice on bed making, stretching, and quiet time.

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Sam (RD), Manders (NTP), and Maggie chat why restrictive fad diets are usually ineffective and detrimental in the long run. They give specific examples of popular diets and address the psychological and physiological impacts of extreme dieting. Other talking points include the importance of a balanced and sustainable approach to nutrition that can be maintained long-term, realistic goal setting, the misleading nature of diet marketing, and the social and financial pressures surrounding diet trends.

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Krissy, Amanda, and Morgan explore the challenges and strategies of travel. From navigating local cuisines and managing food allergies to the perks of booking accommodations with a kitchen, they share practical tips and personal experiences to help you plan and stay on track. Discover how to maintain your routine, make mindful choices, and stay active—even when traveling with companions who don't share your mindset. This episode is all about enjoying yourself, staying stress-free, and feeling great during and after your travels.

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Maggie, Chris, and Joyce discuss strategies to maintain nutrition during the holiday season. They provide practical tips on handling holiday parties, such as setting intentions, being mindful of food choices, and incorporating social interactions to shift focus from food. They also stress the importance of planning meals and staying active to mitigate post-party guilt. The episode emphasizes enjoying holiday moments without compromising nutritional goals.

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Morgan, Sabrina, and Kirstie discuss mindfulness tips for holiday eating, focusing particularly on Thanksgiving. They share their personal and professional experiences as nutrition coaches, highlighting the importance of being intentional with food choices, staying present, and prioritizing gratitude and family connections. They cover four major tips for mindful eating: checking hunger and fullness cues, slowing down to enjoy each bite, starting with small portions, and staying active after meals. They also address navigating family dynamics and avoiding negative patterns.

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Sam (RD), Chloe, and Acacia discuss the importance of building a healthy relationship with food for both physical and mental well-being. They talk about overcoming diet culture (which often promotes fatphobia and extreme views on food) by offering practical strategies for achieving food neutrality and finding balance between nourishment and enjoyment. This episode emphasizes reflecting on one's current relationship with food and offers tips on how to develop a balanced and sustainable approach to eating, free of restriction and moral judgment.

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Manders, Lauren, and Kelly talk hunger cues – discussing both physical and emotional hunger. They explain the challenges in recognizing hunger cues, especially for athletes with high training volume or individuals who strictly track macros. They offer practical tips for understanding and managing hunger cues, such as avoiding distractions while eating and distinguishing between physical hunger and emotional eating. Additionally, they talk about the influence of upbringing and societal norms on eating habits and the importance of mindful eating. This episode aims to help you better tune into your body and make informed decisions about your eating habits.

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Manders, Kelly, and Acacia chat strategies to maintain healthy habits during the holiday season. They emphasize that waiting for the new year to start fresh can be counterproductive and instead offer practical tips as they discuss the misconceptions about nutrition (and coaching) during holidays, the importance of not treating holidays as an excuse to abandon good habits, and the benefits of having a coach for accountability. They stress implementing simple, sustainable habits rather than extreme measures, as the goal is to help clients enjoy the holidays free of guilt while setting themselves up for success in the long term.

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