Iron Crew Podcast
195 episodes - English - Latest episode: about 2 years ago - ★★★★★ - 89 ratingsPractical, sustainable, realistic tips for mental & emotional wellness.
Host Danny Burde is a fitness professional with Bachelor’s Degrees in both Kinesiology and Psychology. He firmly believes in the mind-body connection.
Danny pulls from his vast life experience and shares practical advice on real world topics like relationships, parenting, personal growth, mental health, sexuality, and much more.
For those looking for an all encompassing, well rounded wellness resource, this is your podcast.
Visit ironcrewathletics.com for more information.
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
Group Therapy Lessons - Ep 6 : How to Overcome Childhood Trauma
April 02, 2022 08:00 - 9 minutes - 17.7 MBEvery week I attend group therapy and learn something new every time. I am grateful for the opportunity to open up and be vulnerable during these sessions and I hope these short episodes provide value to your life. No matter what you are struggling with, just know we are all fighting similar battles.
Group Therapy Lessons - Ep 5 : Keeping People on the Back Burner
March 18, 2022 09:00 - 6 minutes - 11.9 MBEvery week I attend group therapy and learn something new every time. I am grateful for the opportunity to open up and be vulnerable during these sessions and I hope these short episodes provide value to your life. No matter what you are struggling with, just know we are all fighting similar battles.
Prison Diary | Week 9 - No Time for Bullshit
March 17, 2022 09:00 - 46 minutes - 85.7 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles.
Prison Diary | Week 8 - Welcome to The Big House
March 16, 2022 09:00 - 1 hour - 123 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles.
Prison Diary | Week 7 - There is Good in Everyone
March 15, 2022 09:00 - 35 minutes - 64.2 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles.
Prison Diary | Week 6 - Less Than Stellar Days
March 14, 2022 09:00 - 49 minutes - 90.3 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles.
Group Therapy Lessons - Ep 4 : Toxic Relationships & The Need for Approval
March 04, 2022 09:00 - 6 minutes - 11.7 MBEvery week I attend group therapy and learn something new every time. I am grateful for the opportunity to open up and be vulnerable during these sessions and I hope these short episodes provide value to your life. No matter what you are struggling with, just know we are all fighting similar battles.
Group Therapy Lessons - Ep 3
February 23, 2022 09:00 - 8 minutes - 16.2 MBEvery week I attend group therapy and learn something new every time. I am grateful for the opportunity to open up and be vulnerable during these sessions and I hope these short episodes provide value to your life. No matter what you are struggling with, just know we are all fighting similar battles.
Group Therapy Ep 2 - First Dates
February 16, 2022 09:00 - 10 minutes - 18.6 MBEvery week I attend group therapy and learn something new every time. I am grateful for the opportunity to open up and be vulnerable during these sessions and I hope these short episodes provide value to your life. No matter what you are struggling with, just know we are all fighting similar battles.
Prison Diary | Week 5 - Spirit That Cannot Be Broken
February 11, 2022 09:00 - 51 minutes - 93.5 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles.
Group Therapy Lessons - Ep 1
February 09, 2022 09:00 - 7 minutes - 13 MBEvery week I attend group therapy and learn something new every time. I am grateful for the opportunity to open up and be vulnerable during these sessions and I hope these short episodes provide value to your life. No matter what you are struggling with, just know we are all fighting similar battles.
Prison Diary | Week 4 - We Are All Struggling
February 04, 2022 09:00 - 54 minutes - 99 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles. Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Check out my Fitness Programs Work with me 1 on 1 Website - ironcrewath...
Prison Diary | Week 3 - Numb to the Darkness
January 28, 2022 09:00 - 1 hour - 122 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles. In this episode, I talk about not accepting the negative stigma society places on you. No matter where you’ve been, what you’ve done, or who you were, you do not have to accept that label. You can change who you are, a...
Fixing Low Back Pain, Top 5 Easy Protein Foods, When to Intermittent Fast, and More
January 26, 2022 09:00 - 41 minutes - 75.6 MBI start this episode off with discussing why it’s important to have a positive relationship with failure, and how it can help you in your day to day life. I also discuss how to figure out where the pain you have is stemming from. I then answer your listener questions… What are your top 5 easy protein picks (store bought)? If I skip a workout, should I do two workouts in one day or bump the workouts back a day? What are your thoughts on intermittent fasting? 00:07 - Why having a positiv...
Prison Diary | Week 2 - You Have to Die to Be Reborn
January 21, 2022 11:12 - 1 hour - 117 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles. In this episode, I talk about how in order to grow into a stronger, better person you must kill the person you currently are. This isn’t easy, and takes a tremendous amount of brutal honesty, introspection, and vulnerabil...
How Being a Mentor Can Save Your Life, Why Everyone Should Learn Chess, How Many Calories Does Sex Burn, & More
January 19, 2022 09:00 - 49 minutes - 90.9 MBIn this episode, I discuss how being a mentor to someone can not only change that person’s life…it can save yours. I also challenge everyone to learn chess, as there are so many lessons in that game that are practical to living a quality life. I also answer listener questions… Can meal prep and eating the same foods in bulk apply to kids? How can I fix hip flexor pain after doing sit ups? How many calories does sex burn? 00:07 - The power of being a mentor and how it can save your li...
Prison Diary | Week 1 - This Will Not Break Me
January 14, 2022 09:00 - 55 minutes - 102 MBIn the Prison Diary episodes, I read each one of my daily journal entries while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles. In this episode, I talk about the importance of these experiences not breaking me mentally, emotionally, and physically. I share the story of how I ran 21+ miles to the courthouse wearing a 15 pound backpack at 2:30 in...
Losing Fat While Maintaining Muscle, Fixing Hip Pain After Deadlifts, Managing Energy Levels, & More
January 12, 2022 09:00 - 49 minutes - 89.9 MBDanny discusses how to accomplish new years resolutions, manage energy levels, and how to listen to your body’s pain signals in order to decipher if you should keep moving or not. He then answers listener questions… Does a smoothie count towards your daily hydration? How do I cut body fat instead of muscle? How do I fix hip pain after doing sumo deadlifts? 00:07 - How to manage energy levels for sustainable performance, in and out of the gym. 10:15 - Identifying where your pain is ...
Prison Diary | Week 0 - Why Prison Made Me a Better Person
January 07, 2022 09:00 - 57 minutes - 104 MBBeing in prison forced me to face my personal demons. In the Prison Diary episodes, I read each one of my daily journal entries that I kept while incarcerated. Each journal entry has inspiring self growth lessons that can be applied to all areas of life. No matter what you are struggling with, just know we are all fighting similar battles. In this episode, I share the events leading up to my first day in jail. 4 years worth of court appearances, 2 jury trials, a sentencing hearing, tryin...
How to Use Fasted Cardio, When to Mix Up Your Training Routine, How to Workout When Overly Stressed, & More
January 05, 2022 09:00 - 45 minutes - 83 MBDanny explains why he chose to pursue a sub 5 minute mile, how to implement running into your stress management routine, and how to train when overly stressed. He also answers listener questions: What are the effects of eating foods in bulk? When is a good time to change up my workout routine? Is there benefits to fasted cardio, or is that “bro science”? 00:07 - The reason behind Danny’s 5 minute mile pursuit. 05:06 - Why running is the best way to get through tough times. 10:50 ...
Only Fans, Anger Management, Gratitude, & Listener Fitness Questions
November 11, 2021 16:00 - 31 minutes - 58.1 MBDanny strongly considers starting an OnlyFans page, opens up about taking anger management classes, and shares why gratitude is the shift in perspective that everyone needs. He also answers listener questions… What’s the best way to treat a sprained ankle? What do I do if I’m not getting sore after workouts? Are “super greens” powders effective and/or necessary? Support Casey from A2Be Media and his family here. Purchase the OG Iron Crew T-Shirts before they run out here. Rememb...
How to Eat on Rest Days, Training with Arthritis, Are Supplements Better in Pill or Powder Form, & More
October 27, 2021 08:00 - 46 minutes - 85.6 MBDanny opens up about his greatest fear while incarcerated and the challenges he currently faces while readapting to the real world. He also shares his current exercise program and how to identify specific goals. Finally, listener questions are answered… Should I reduce calorie intake on rest days? What is the best way to train with an arthritic knee? Should I take my supplements in pill or powder form? Remember to subscribe to this podcast, leave a rating, and a review! Also share this...
Why Most Inmates Don’t Get Ripped, What Prison Food is Really Like, Life Inside a 10’x6’ Isolated Cell, & More
October 20, 2021 08:00 - 43 minutes - 79.7 MBDanny shares stories from his time while incarcerated. He dives into the why most people in prison don’t get as jacked as you think, what types of foods are served in jail, and the challenges faced when in isolation. He also talks nutrition, specifically sodium, and why it isn’t as bad as you think it is. Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - ...
How to Balance Cardio & Weights Without Sacrificing Muscle Mass
October 13, 2021 08:00 - 27 minutes - 50.8 MBDanny breaks down ways you can improve cardiovascular capacity while at the same time maintain muscle mass. He also shares nutrition advice on how you can eat for performance without sacrificing muscle. - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home w...
Olympic Weightlifting: Is It Right For You?
October 06, 2021 08:00 - 20 minutes - 38.1 MBDanny explains the benefits of Olympic Weightlifting and whether or not it belongs in your training regimen. He also shares the inherent dangers in performing these lifts and how to avoid injury. Finally, he breaks down when to use the Olympic lifts in your programming for maximum results. Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! -- Website - ironcrewathletics.com YouTube - Iron Crew ...
Invest in Yourself: How to Make Health & Fitness a Lifestyle Forever
September 29, 2021 08:00 - 20 minutes - 37.6 MBDanny shares the reality of staying fit for life. You will fall in and out of love with exercise, health, and nutrition. So how do you stay on track and eat well even when you aren’t feeling it? Danny explains how to make health and wellness a lifelong journey so you will be fit for the rest of your life. -- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com Yo...
What is Best for Fat Loss…HIIT, Weightlifting, Cardio, or Diet?
September 22, 2021 08:00 - 29 minutes - 53.4 MBIf you are looking to burn fat and build muscle, you have probably asked yourself what you should focus on most. Cardio or weights? Strict diet or going hard with High Intensity Interval Training (HIIT)? It can be confusing. Danny helps break down the ways you can maximize your muscle gains and fat loss. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com You...
Muscle Building, Fat Burning Foods: What You Need to Know
September 15, 2021 08:00 - 24 minutes - 45.2 MBDanny explains the best types of foods to eat when trying to build muscle. He also breaks down the concept of “fat burning foods” and whether or not they even exist. If you are confused by all of the conflicting information out there on muscle building and fat loss foods, this is a great listen for you. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouT...
Best Stretches for Stress Reduction & Relaxation
September 08, 2021 08:00 - 22 minutes - 41 MBThere is so much more to stretching and mobility than improving flexibility. Danny explains how to use stretching and mobility sessions to help calm the nerves, ease anxiety, and relax the mind. Implementing these stretches into your daily routine will help improve sleep, reduce stress, and decrease anxiety. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics....
6 Nutrition Tips for Better Sleep
September 01, 2021 08:00 - 23 minutes - 43.7 MBDanny shares how the foods you consume can drastically affect your sleep quality. He also dives into when to stop eating for the night, the effects of caffeine on sleep, and why you may be getting up to pee more often than you should. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] S...
Why Group Fitness Doesn’t Work
August 25, 2021 08:00 - 26 minutes - 49.3 MBDanny shares his experience as a group fitness instructor and why it is not a long term approach to fitness. Whether your goal is general health, sport performance, or aesthetics, the group fitness model has serious limitations. Danny then discusses ways to incorporate your favorite group fitness classes into a more well rounded, structured routine so that you can have the best of both worlds. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this epi...
What to Eat Pre & Post Workout for Aesthetics, Performance, and Overall Health/Wellness
August 18, 2021 08:00 - 21 minutes - 38.9 MBWhat to eat before and after a workout? This is one of the most common nutrition questions asked by gym goers. Danny breaks down what to eat depending on your goals…performance, aesthetics, or overall health/wellness. -- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the ...
Best Weightlifting Exercises for Women & Why Women’s Squat Looks Different Than Men's
August 11, 2021 08:00 - 25 minutes - 46.3 MBDanny explains the inherent mechanical differences between men and women when it comes to their squat technique. He also shares the top exercises all women should be doing based on their specific anatomy. Finally, he helps coaches with specific cues to help female clients with their technique. -- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron C...
The Secret to Success: How to Be Relentlessly Consistent
August 04, 2021 08:00 - 23 minutes - 43.7 MBDanny shares the secret sauce to success no matter what you are pursuing….fitness, business, relationships, parenting, self growth. Being consistent is easier said than done. Thankfully, Danny explains how to stay relentlessly consistent even when motivation and inspiration wear off. -- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athl...
Overuse and Repetitive Use Injuries Explained
July 28, 2021 08:00 - 23 minutes - 42.4 MBWe’ve all overdone things at times. We think, if some is good then more must be better. But is it an overuse injury, or a repetitive use injury? Danny breaks down the difference between the two and shares ways you can continue to make progress in certain body parts with intelligent training. -- Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung F...
Exercise Routines for Those Who Get Bored Easily
July 21, 2021 08:00 - 27 minutes - 50.2 MBDoing the same exercises over and over can be quite a boring grind. Danny shares some of his go-to ways to stay engaged with your fitness routine. He also explains how to program workouts so that you are still getting value, along with fun and excitement. -- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewa...
Optimize Recovery for Better Physical & Cognitive Performance
July 14, 2021 08:00 - 29 minutes - 53.9 MBDanny shares his pro tips on how to better your recovery for performance. Recovery isn’t just important for athletic performance, but also cognitive performance and mood. Learn how to optimize your health in this episode! --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the B...
How to Build a Bubble Butt
July 07, 2021 08:00 - 26 minutes - 48.2 MBDanny discusses the best exercises for building a big, round butt. He breaks down what exercises, sets, and reps to do for this very specific goal. If you are looking to carry more junk in the trunk, this is your episode! - - - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the...
How to Naturally Boost Your Sex Drive
June 30, 2021 08:00 - 27 minutes - 51.2 MBDanny shares his pro tips on ways to naturally increase your libido for a better sex life. Through proper lifestyle, exercises, and nutrition, you can increase your natural hormone production. This is a must listen for those in advanced age, as well as, those who are experiencing low sex drive. - - - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Ir...
How to Make Fitness a Lifelong Journey
June 23, 2021 08:00 - 27 minutes - 49.8 MBDo you want to be exercising tomorrow, next week, and next month? Or do you want to be exercising next year, in 10 years, in your 90’s? Danny shares the type of mentality it takes in order to make fitness a lifelong journey, not just a phase. He also shares ways to adjust your exercise routine, nutrition, and lifestyle in order to remain healthy into the golden years. - - - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family...
Get Out of the Victim Mentality and Take Control of Your Life
June 16, 2021 08:00 - 28 minutes - 51.6 MBDanny explains the psychological phenomenon known as the “Victim Mentality." He also shares how to get out of this way of thinking, where everything seems to be against you. Warning, it isn’t easy to get out of this mentality but it just may save your life. Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! - - - Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@iron...
Build Size, Strength, & Explosive Power Using Bodyweight Exercises
June 09, 2021 08:00 - 27 minutes - 50.7 MBYou don’t need any equipment to build a fantastic body that functions well. Danny helps you understand how to effectively incorporate bodyweight-only exercises into your routine to help build an athletic and aesthetically pleasing body. - - - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] S...
The Ultimate Core Routine: Get 6 Pack Abs, Increase Functionality, & Reduce Back Pain
June 02, 2021 08:00 - 30 minutes - 55.2 MBWant to build 6-pack abs, a functional core, and reduce lower back pain? Danny shares his bulletproof core routine that will help you remain pain free, functional, and strong. He also breaks down how to get your abs to show even when you are carrying more body fat. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - d...
The Dangers of CrossFit MetCons & CrossFit Programming
May 26, 2021 08:00 - 29 minutes - 53.8 MBDanny lives and breathes CrossFit, but he also has a problem with the manner in which most CrossFit gyms program workouts for their members. The truth is, most CrossFit workouts are ineffective and often times dangerous. Learn the top ways you can avoid the pitfalls of most CrossFit programs with a more intelligent approach. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcr...
Understanding Food, and Common Nutrition Myths Debunked
May 19, 2021 08:00 - 28 minutes - 51.4 MBDanny clears the air on some of the most common nutrition myths, back by science and experience. Does fat make you fat? Do carbs make you fat? Does eating after 6pm make you fat? Do you have to eat protein 30 minutes after a workout? Is there a certain food that builds muscle? And more! --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - I...
High Bar vs Low Bar Back Squats: Which is Superior?
May 12, 2021 08:00 - 27 minutes - 49.8 MBThere is much debate in the fitness world surrounding which is the better back squat…high bar or low bar? It always depends on the individual goal, but one of these squats is overwhelmingly more valuable than the other. --- Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the BLO...
High Intensity Interval Training (HIIT): How to Use It in Your Training for Maximum Fat Loss
May 05, 2021 08:00 - 29 minutes - 53.7 MBDanny discusses ways to intelligently incorporate High Intensity Interval Training (HIIT) into your workout routine. If you don’t properly incorporate this intense style of exercise into your program, you run the risk of overtraining and/or injury. the over use of HIIT in most programs CrossFit, orange theory, ego, and extreme personality types gravitate towards this because it makes you feel good about the challenge/accomplishment as opposed to the effectiveness The passive vs manual ...
Why Vitamin D Is the Most Important Thing for Your Overall Health
April 28, 2021 08:00 - 23 minutes - 42.5 MBDanny discusses the insurmountable evidence that Vitamin D is one of the best things for your immune system, recovery, and overall happiness. He also shares personal anecdotes on why he believes getting massive amounts of sunlight should be a regular part of everyone’s week. - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Emai...
When to Use Unconventional Training in Your Exercise Program
April 21, 2021 08:00 - 28 minutes - 51.7 MBDanny shares his passion for the use of odd objects and other unconventional training methods. But when is the right time to use them? Learn how to apply battle ropes, sled pushes, sandbags, yoke training, and much more. He also shares how to substitute these movements with more common gym equipment. - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube...
Optimal Set & Rep Ranges Depending on Your Goals
April 14, 2021 08:00 - 29 minutes - 53.4 MBDanny shares how many sets and reps you should be doing based on your specific goals. He also shares the importance of phasing your exercise programming, no matter what your end goal is, in order to maximize gains and minimize injury. - Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscri...