Show cover of Iron Crew Podcast

Iron Crew Podcast

Practical, 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.

Tracks

Group Therapy Lessons - Ep 6 : How to Overcome Childhood Trauma
Every 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.
09:42 04/02/2022
Group Therapy Lessons - Ep 5 : Keeping People on the Back Burner
Every 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.
06:31 03/18/2022
Prison Diary | Week 9 - No Time for Bullshit
In 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.
46:48 03/17/2022
Prison Diary | Week 8 - Welcome to The Big House
In 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.
67:05 03/16/2022
Prison Diary | Week 7 - There is Good in Everyone
In 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.
35:03 03/15/2022
Prison Diary | Week 6 - Less Than Stellar Days
In 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.
49:18 03/14/2022
Group Therapy Lessons - Ep 4 : Toxic Relationships & The Need for Approval
Every 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.
06:22 03/04/2022
Group Therapy Lessons - Ep 3
Every 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.
08:51 02/23/2022
Group Therapy Ep 2 - First Dates
Every 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.
10:10 02/16/2022
Prison Diary | Week 5 - Spirit That Cannot Be Broken
In 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.
51:03 02/11/2022
Group Therapy Lessons - Ep 1
Every 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.
07:06 02/09/2022
Prison Diary | Week 4 - We Are All Struggling
In 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 - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
54:05 02/04/2022
Prison Diary | Week 3 - Numb to the Darkness
In 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, and you are not your past. I also talk about life inside county jail, and the day to day interactions with inmates and jail staff.
66:28 01/28/2022
Fixing Low Back Pain, Top 5 Easy Protein Foods, When to Intermittent Fast, and More
I 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 positive relationship with failure will change your life for the better. 10:05 - How to fix low back pain 17:37 - What are the best easy protein snacks? 23:58 - How should I make up workouts that I missed? 30:13 - Pros and cons of intermittent fasting? 37:43 - How to support this podcast. 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 - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
41:16 01/26/2022
Prison Diary | Week 2 - You Have to Die to Be Reborn
In 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 vulnerability. I also talk about my exercise routine, a detailed breakdown of the food in county jail, and why nobody has the right to judge anybody. 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 - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
63:59 01/21/2022
How Being a Mentor Can Save Your Life, Why Everyone Should Learn Chess, How Many Calories Does Sex Burn, & More
In 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 life. 09:27 - Why learning chess will help you in life, business, and relationships. 19:33 - Pro’s and con’s of meal prepping the same foods for children? 26:04 - How do I fix a hip flexor injury after doing sit ups? 32:48 - How many calories does sex really burn? 38:12 - How to support this podcast. 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 - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
49:39 01/19/2022
Prison Diary | Week 1 - This Will Not Break Me
In 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 the morning. I also share what my first week was like inside a maximum security facility…full isolation, 21 hours inside a 6’x10’ cell, and the importance of a strong inner monologue. 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 - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
55:44 01/14/2022
Prison Diary | Week 0 - Why Prison Made Me a Better Person
Being 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, trying to self surrender during the height of the COVID 19 pandemic, starting a business while living out of my car, 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! Check out my Fitness Programs Work with me 1 on 1 Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
57:04 01/07/2022
Only Fans, Anger Management, Gratitude, & Listener Fitness Questions
Danny 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. 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@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
31:43 11/11/2021
How to Eat on Rest Days, Training with Arthritis, Are Supplements Better in Pill or Powder Form, & More
Danny 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 episode with friends, family, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.
46:45 10/27/2021
Why Most Inmates Don’t Get Ripped, What Prison Food is Really Like, Life Inside a 10’x6’ Isolated Cell, & More
Danny 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 - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
43:32 10/20/2021
How to Balance Cardio & Weights Without Sacrificing Muscle Mass
Danny 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 - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
27:46 10/13/2021
Olympic Weightlifting: Is It Right For You?
Danny 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 Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
20:47 10/06/2021
Invest in Yourself: How to Make Health & Fitness a Lifestyle Forever
Danny 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 YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
20:33 09/29/2021
What is Best for Fat Loss…HIIT, Weightlifting, Cardio, or Diet?
If 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 YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
29:11 09/22/2021
Muscle Building, Fat Burning Foods: What You Need to Know
Danny 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 YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
24:42 09/15/2021
Best Stretches for Stress Reduction & Relaxation
There 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.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
22:25 09/08/2021
6 Nutrition Tips for Better Sleep
Danny 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 - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
23:52 09/01/2021
Why Group Fitness Doesn’t Work
Danny 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 episode with friends, family, and on your social media!   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
26:57 08/25/2021
What to Eat Pre & Post Workout for Aesthetics, Performance, and Overall Health/Wellness
What 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 - danny@ironcrewathletics.com Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.
21:16 08/18/2021