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@mayday1320

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🍎 @blackironnutrition Director of Performance Nutrition
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The front of the package is there to sell you the food. The nutrition label is where you find out what you’re actually buying.

@mayday1320 and @jess.r.gordon break down how to read a nutrition label, what matters, and what’s just marketing, so you can stop getting fooled by food packaging. They start with serving size, then go through calories and macros, what’s in the carbohydrate section (fiber, sugar, and the net carb confusion), which vitamins and minerals are worth a glance, and what % Daily Value is actually based on. Amanda also shares what she learned from years working in food manufacturing about how much room labels have to be inaccurate.

They also cover ingredient lists, why scary-sounding names are often just vitamins, and which front-of-package claims are only there to raise the price.

Plus: why you should be label literate, not label obsessed.

🎧 Listen on Apple & Spotify

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Fueling for a heavy squat session and fueling for a 4-hour ride shouldn’t look the same.

Different workouts rely on different energy systems, so what you eat before training, how much, and when should shift based on what you’re about to ask your body to do. Swipe through for how to fuel before endurance sessions, strength training, and functional fitness/HYROX, plus a simple timing framework based on how long you have before you start.

The best pre-workout meal is the one that matches your session, your digestion, and the foods you tolerate well. Trial-and-error is the name of the game!

Full peri-workout nutrition breakdown from @mayday1320 on the BIN blog!

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MARATHONER🏅

In February, I completely tore my ATFL, CFL and PTFL in my left ankle, and I declined to have surgery. Instead, @cransomdpt kicked my ass weekly for months, rehabbing my ankle back to a place where running was possible again. Without his expertise, I wouldn’t have been able to put in over 400 miles during this 20 week training block!

My badass nutrition coaches at @blackironnutrition, @kelskiel and @mayday1320 have taught me how to properly fuel my body, helped me understand just how important nutrition is to performance, and made sure I showed up on race day prepared and confident.

The Chicago Marathon itself was a blast despite the unexpected heat! I wasn’t worried about my time; the only goal was to finish. I walked when I felt like it, made as many bathroom stops as I wanted to, and pet every single dog in sight. Huge shoutout to my bonus mom, Jen, and @jrjucha for chasing me down (literally) through the streets of Chicago. The shoe change at mile 21 saved my life 😂

After the race, I was sick AF (never heard of runner’s flu before now 🫠). I’m going to allow this bod to fully recover, so I’ve decided to defer NYC until 2027!

Thank you thank you thank you to everyone that reached out before, during and after the race to give words of encouragement! I can’t articulate just how much they were appreciated 🥹

Thanks to all of you, we raised over $7,000 for cancer research!!!! 🎉🎉🎉

We did my Pops proud ⚓️

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Somewhere along the way, the internet decided your blood sugar going up after you eat is a problem. It isn’t! That’s your body doing exactly what it’s built to do.

@mayday1320 @_joycemurphy_ and @morganvoz break down the confusion around insulin resistance, continuous glucose monitors, and blood sugar spikes. They get into what’s actually normal versus what’s genuinely dysfunctional, why two healthy people can eat the same meal and get completely different glucose responses, and why chasing a perfectly flat line is both pointless and sometimes a red flag in itself. They talk through the fear-based content that gets rewarded online, why fruit is not the enemy, why insulin is not the enemy, and what actually matters for metabolic health.

Plus why a flat glucose curve can be hiding a serious problem, why most people wearing a CGM for fun are getting nothing useful out of it, and the genuinely boring stuff that moves the needle: muscle, movement, sleep, and a walk after you eat.

🎧 Listen on Apple & Spotify

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Sample day of what 140p/310c/80f (~2500 calories) looks like from our coaching team!

If you’re a client, all these recipes can be found in the app. If you are not a client, you can use our macro calculator on our website to generate a fully customizable sample meal plan using our coach-submitted meals and recipes from our app.

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We’re living in a culture obsessed with optimization. The perfect diet, the ideal workout split, the most productive morning routine, the exact right supplement stack, tracking every metric a wearable can give you. The irony is that chasing optimal everything usually makes it harder to do the basic stuff that actually moves the needle.

@mayday1320 and @brookedahook get into why your best plan isn’t the one that’s perfect on paper, it’s the one you can repeat in your real life. They talk about the difference between optimal and good enough, why good enough is good enough for most people, the tiers of what actually matters versus what to worry about later, and why the search for the perfect routine is often procrastination in disguise. Brooke lays out the questions to run anything through before you add it to your plate, and Amanda makes the case for bore-maxxing by doing the boring basics on repeat instead of collecting hacks.

Because if your “optimized” life leaves you anxious, exhausted, and scared that you’re doing it all wrong, it’s not actually optimized!!

🎧 Listen on Apple & Spotify

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For two years I have grinded away, learning a new sport, learning to swim from nothing, learning how to truly bike. Two years of daily sacrifices for myself and my family.

All to hear “Kyle Sundby, you are an IRONMAN”

Yesterday was the most unbelievably challenging, but rewarding day. I couldn’t have done it without the BIGGEST support crew of FAMILY. I appreciate every single one of you so much.

A huge thank you to my daughters and to @gtsundby. For every hard workout, early morning, long ride, you sacrificed just as much if not more, taking care of our home and Luna while being either pregnant or eventually with a newborn. I cannot thank you enough. I tried to balance it all, but you were the one that held it down.

Thank you @stevenbrandes for the coaching and guidance

A massive thank you as well to @bennwitz.kyle for the motivation and pep talks on the darkest, hardest parts of the run. What a gift to have a friend like you at those moments.

What a day. What an experience. I’ve learned a lot about myself in these two years and I’m damn proud.

I am an IRONMAN

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Adding endurance doesn’t automatically cost you your strength. Bad programming, under-fueling, and no recovery cost you your strength.

@mayday1320 and @jess.r.gordon get into how to build endurance while holding onto the strength you spent years earning. The good news up front: maintaining strength takes far less work than building it did. The catch is you can’t max out everything at once, and pretending you can is how people end up run down and stalled in both. They talk about why the interference effect gets overblown, the difference between actually losing strength and just being too fatigued to show it, and how to lift enough to keep what you’ve got without living in the gym.

Plus the three-to-five method for maintenance lifting, why your hardest sessions deserve the freshest version of you, and how to stack a training week so you’re not turning every day into medium-hard sludge.

🎧 Listen on Apple & Spotify

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Wanting to be fit and talking yourself out of a workout can very easily coexist since the hardest part of a workout is usually the part where you decide to do it.

@mayday1320 and @christin_panchik get into why procrastinating a workout is almost never a discipline thing. It’s usually a friction, expectations, or decision-making thing. They talk about why the couch always wins in the moment, why “if I can’t do the whole session I might as well skip it” keeps you stuck, and why the goal isn’t to make yourself want to work out… it’s to stop making the workout depend on wanting to.

Plus how to stop renegotiating a decision you already made, why “I’ll work out sometime Tuesday” is a setup, and how becoming the kind of person who trains beats waiting to feel motivated.

🎧 Listen on Apple & Spotify

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You spent months believing more work equals better performance. Then someone tells you to train less right before the biggest day of your season. Your brain hates it, but your body needs it.

@mayday1320 @chrisbonilla.phd and @chelseamyntti get into why the taper is the most misunderstood part of a training block. The fitness is already built, the taper just clears out the fatigue that’s been hiding it. They break down what a taper looks like for strength vs endurance, why your legs feel like garbage right when they’re supposed to feel great, and why the panic workout you want to add is the exact thing that can sabotage months of work.

Plus what’s really happening physiologically during a taper, why the research on it is shockingly thin for how universal it is, and why feeling worse is often a sign it’s working.

🎧 Listen on Apple & Spotify

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Watching someone you love struggle with a habit that’s hurting them is really hard. The instinct is to fix it, but that’s almost never what helps.

@mayday1320 @_joycemurphy_ and @jess.r.gordon get into the psychology of supporting someone else’s health goals, especially when that person isn’t ready yet. They talk about why “have you heard the good word about protein” tends to backfire, why the people closest to you hear your concern as “I want you to be different,” and the difference between someone who’s asked for help and someone you’re trying to change before they’re ready.

Plus why information is almost never the missing piece, why people don’t drop a habit until they’re getting nothing out of it anymore, the stages of change, and the one question to ask yourself before you say anything: am truly I helping them, or just trying to relieve my own discomfort?

🎧 Listen on Apple & Spotify

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14 steamy trail miles ✅

I really did not have high hopes for this run given all the car buying drama yesterday (emotional 🎢 shared in my stories). I woke up wanting to run … just not necessarily 14 miles.

But Coach @stefanieannflippin had 14 on my schedule. My husband gave me an out “just skip it, you had a long day yesterday.”

Tempting … but no. I told myself “Alison, just go, start running, and see what happens.”

Well, I’m glad I went out because it was the best long run I’ve had in a while. Felt so strong the whole time. Zero struggle. Just cruising in the flow.

I’m sure the 215g carbs + 2400mg sodium on the run helped 😉 @mayday1320 keeping me on point there.

Just shows, you never know. Some of my best training runs came on days I didn’t think I had it in me.

Never judge a run before it starts (or on long uphills 😝). Show up and see what happens. You might surprise yourself.

#ageathletically #ultrarunners #trailrunningcommunity

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