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.

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.

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 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 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 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.

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.

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.

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.

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.

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.

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 - [email protected] Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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.

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 - [email protected] Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2BeMedia.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

We’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 Fu Vampire. Cover photography by A2Be Photo.

Doing 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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire Cover photography by A2Be Photo.

Danny 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 BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire Cover photography by A2Be Photo.

Danny 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 - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Do 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, and on your social media! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

You 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] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Want 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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

There 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 BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 income analogy  The unsustainable nature of HIIT When to incorporate HIIT into training Short on time As a finisher to an already well balanced workout As a shake up to your current program  Don’t do just HIIT for more than 4-6 weeks Best to do it just 1-2 times weeks for best 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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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 Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

  Danny 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 - Iron Crew Athletics Email - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny 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] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny dives into the age old question…how many days per week should we workout? The answer is, it depends. Danny shares the answer to this depending on what your goal is, aesthetics, performance, 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 BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

It isn’t a matter of IF you will get exposed to an infectious disease, it’s a matter of WHEN. Even the most cautious people will eventually catch something, vaccinated or not. Danny shares ways you can naturally boost your immune system. Ironically, doing these things will also improve your athletic performance, aesthetics, and overall 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 BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares the top exercises and mobility drills that everyone should be doing daily. This list applies to people from all walks of life. So whether you are an elite athlete or a desk jockey, listen up! - 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny discusses the efficacy of a strict meal plan and whether or not it is truly sustainable. He also shares why it may be necessary to follow a strict meal plan if your ultimate goal is to be able to intuitively eat. - 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares his secret tips on how to create your own effective, full-body home workout using nothing but light dumbbells. If you are short on equipment (and time), this is a must listen! 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny breaks down an ideal workout regimen to build big, round shoulders. To do this, it takes an intelligent approach in order for the shoulders to look and perform at their fullest. Learn how to do it 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 BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares the program outline of his free online workout program, Burde Bootcamp. This is the same program that helped Danny get in the best shape of his life! This program is shared on the Iron Crew Athletics website each week, with full body workouts from start to finish. All you need is a pair of dumbbells! -Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares the unique challenges of staying fit after the age of 40. He dives into how to change your focus in the gym, kitchen, and in daily life in to live longer & healthier. 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.  

Danny reveals everything you need to know about protein! This powerful macronutrient is often referred to as the “Magic Macro”, and for good reason. Along with educating you on all thing protein, Danny debunks some common protein myths. 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares the secret sauce behind every diet that gets results. He also dives into which ones he prefers, which ones to avoid, and why almost every diet will work if you are patient enough. 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny dives into the history behind why steroids are illegal. He also gives his take on the pros and cons of taking steroids. Finally, he discusses whether or not professional and amateur athletes should be allowed to use them. 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares his pro tips on starting a podcast, pulling from his lessons learned over that last two years. He also shares the secret behind losing weight in a sustainable, healthy way. Here is the stand alone mic I recommend...CLICK HERE Here is the headset with mic I recommend...CLICK 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 - [email protected] Subscribe to the BLOG Get FREE home workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny explains the psychology behind New Year’s resolutions, and why an overwhelming majority of people never stick with them. He shares scientific research, personal anecdotes, and real world experiences to shed light on this unfortunate truth. Finally, he discusses ways to successfully accomplish any goal using simple and practical approaches. 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny breaks down the top 3 exercises for men and top 3 exercises for women to do in order to improve performance in the bedroom. He also explains the one exercise you can be doing to increase the power of your orgasm. He then explains how Iron Crew Athletics got it’s name. You won’t want to miss this story. 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 workout programming HERE Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny discusses the top 5 ways to getting back into shape after taking time off during the holidays. He then shares his tips and tricks on how to get out of a slump, whether in the gym or in your personal life. He then answers listener questions… What is the best stretch for neck pain? How do you fix “Drop Foot”? How can I get my significant other to exercise 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 - Iron Crew Athletics Email - [email protected] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny gets to chat with Rachel Young, Owner of Rachel Young Fitness! Rachel shares the touching story of how the death of her mother sparked her life changing fitness journey. Rachel shares tips on how to hold yourself accountable with your workouts, how to get yourself out of a rut, and ways to stay positive when things are seemingly out of control. She then shares how being vulnerable has launched self growth in her life. Finally, Rachel opens up about her soft spot for individuals with Down Syndrome, and why everyone needs to remove the word “retard” from their vocabulary immediately. Visit Rachel's website at https://www.fitwithrach.com and follow her on Instagram! 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares his tips on how he stays mentally tough by intentionally depriving himself of life’s luxuries. He also discusses the psychology of why we sometimes underestimate our own accomplishments and capabilities. He then answers listener questions… How do you fix shoulder impingement? I have pain in my inner thigh when doing certain movements, what should I do to fix it? What is the best way to improve grip strength? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares 6 tips on how to get the best quality sleep possible, as soon as tonight! He also explains the most underrated exercise, and why you are likely not doing enough of it. He then answers listener questions… What are some tips on staying motivated to workout? What are the best exercises for building bigger triceps? What is a better type of deadlift…sumo or traditional? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny dives into the importance of setting up boundaries on yourself. He discusses ways to maximize sleep, minimize stress, and take care of yourself. He then explains how to add difficulty to your lifts when you have minimal equipment. Finally, the following listener questions are answered… What are your thoughts on intermittent fasting? What is the hardest exercises to do? How much does genetics play a role in overall aesthetics? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny explains how important consistency and discipline are during this next phase of Covid-19 lockdowns, and ways to incorporate them into your life for your overall fitness. He then discusses how to listen to signals from the body in order to avoid over training and injury. Finally, Danny goes into the top 6 exercises you should be doing for improving movement quality, reducing pain, and improving posture. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny opens with the hilarious story of when he was rejected by an attractive woman at the gym, you won’t want to miss this. Then, he goes into the difference between technology that is good for you, and the ones that are bad for you. Danny also discusses the pros and cons of a fitness tracker, and when too much information can be detrimental to your progress.  He then answers listener questions… How do I burn that last bit of stubborn stomach fat? I’m an ice hockey player and I have tightness in the groin, what should I do? What kind of warm-up and workout should you do for your kids? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares his personal experience getting back on dating apps, and how it applies to toxic environments in our day to day life. He also discusses the difference between working out and training, and how it can drastically change the way you look and feel. He also answers listener questions… How often should I be foam rolling? Is it better to do full body workouts, or split each body part into different days of the week? What is the difference between eating for aesthetics and eating for performance? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny gives his pro tips on how to navigate the holiday season without gaining weight. He also discusses the importance of not comparing yourself to anyone else but you. He then answers listener questions… Does refraining from eating after 7pm really help with weight loss? What are the best client assessments to use? Any advice on how to deal with alcoholism? How high should I raise my shoulders on side raises? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny discusses the ins and outs of his recent 12 week body transformation. He discusses the nutrition plan, exercise program, and the inspiration behind his success. Before that, Danny dives into ways to manage negative self talk and how to get rid of any self limiting beliefs. This takes patience, self awareness, and relentless humility. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny uses his psychology degree to break down a psychological phenomenon of exercising out of self love vs self hate, and the difference between the two. He also dives deep into the nuances of the concepts behind “Calories In vs Calories Out”, and how to use it to effectively gain or lose weight. Danny also answers listener questions… What supplements should I take before and after workouts? How much creatine should I take, and is creatine loading necessary? Is there value in isolation exercises, or should I just stick with compound lifts? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny discusses how to manage thoughts of discouragement in fitness, relationships, work, and life in general. He also weighs in on how to program your exercise routine in an intelligent way so that you avoid overtraining. He then answers listener questions… What are the best shoes for running? What is the best diet for losing weight? How do I motivate my loved one with cancer to exercise to help boost their immune system? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny Burde is a fitness professional, holding Bachelor's Degrees in both Kinesiology and Psychology. He has helped thousands of people reach their goals by using sustainable, realistic approaches to exercise and nutrition. Coach Danny also discusses real world problems on this podcast. Where he pulls from his vast experiences in life, work, relationships, parenting, and of course, fitness! Feel free to dive right in and listen to the latest episode, or learn about the history behind Iron Crew Athletics by starting with Episode 1!

Danny goes deep into the world of distance running, pulling knowledge from personal experience and training clients. He discuses how to weight train to improve running performance, why running technique matters for injury prevention, and whether or not ultra marathon runners experience heart function side effects. Danny also discusses how to sleep better at night by focusing on the quality of your life, how to stay fit past 40, and if training barefoot is a good idea. Remember to subscribe to this podcast, leave a rating, and a review! Also share this episode with friends, family, and on your social media! HERE is the sleep quality episode referenced in this episode. Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny breaks down practical way to prevent burnout by setting proper boundaries with yourself. He also shares a real world story to prove why lunges are more valuable that squats in your training. Then listener questions are answered… What is the most valuable mobility drill/stretch? Can overtraining cause depression? How should someone with a chronic illness train in the gym? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny records from Las Vegas with Casey from A2Be Media! They discuss what prompted their last minute road trip, how they stayed fit while traveling, and the breath taking experience through Zion National Park. They also talked about how to stay in the moment while capturing photographs, when to ditch your macro counting, and taking advantage of impromptu opportunities. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny dives into the complicated topic of anxiety and how to shift your perspective to make it a productive feeling. He also discusses ways to kick start your muscle building with resistance bands and a technique called occlusion training. Finally, Danny answers listener questions: Is food variety important? How do I get my kids back into healthy habits after summer vacation? Is round back lifting safe, and how do I incorporate it into my training? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny opens with the hilarious story of when he was rejected by an attractive woman at the gym, you won’t want to miss this. Then, he goes into the difference between technology that is good for you, and the ones that are bad for you. Danny also discusses the pros and cons of a fitness tracker, and when too much information can be detrimental to your progress.  He then answers listener questions… How do I burn that last bit of stubborn stomach fat? I’m an ice hockey player and I have tightness in the groin, what should I do? What kind of warm-up and workout should you do for your kids? 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny shares his personal experiences with meditation, journaling, and how to tell which is right for you? He also discusses his current journey with training for aesthetics, how he is eating, and what type of exercises are best for making your muscles show. Danny also answers listener questions…how to avoid food cravings, does dressing well in the gym affect performance, and what is “runners hear” and how does it affect 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 - [email protected] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny chats with Dom Jackson from the Dom Jackson Experience Podcast! They dive deep into the current state of the country regarding Black Lives Matter, police brutality, and the mainstream media. They also discuss strategies on how to keep an open mind so you can grow as an individual. Finally, they dig into how to stay fit during stressful life events. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny is interviewed by Casey Colopy from the A2Be Podcast! Casey does a fantastic job guiding this interview as they discuss Danny’s fitness career from the very beginning, how to manage your business during COVID, and staying positive during stressful times. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny chats with Chris Roberson, owner of Smash Gyms in Hayward, Ca. Chris shares his inspiring story about how he started his business by coaching group classes at public parks, to owning a gym with over 200 members. Chris also discusses ways to build mental toughness, how he has managed his gym during COVID-19, and opens up about his personal struggles with depression. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny sits down with a special co-host, Casey Colopy to discuss how to facilitate growth while you’re going through a tough time in a relationship. They also discuss how to set boundaries in all of your relationships, how to become a complete human being, and why having a “friend with benefits” usually doesn’t end well. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny announces the end of his 2 year relationship with his partner Shannon. He also outlines a great 4 step process to getting through your break up. If you are are currently, or have recently, gone through a break up, this is a must listen. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE. Download the FREE 31 page Nutrition Guide HERE. Download the FREE 26 page 3-Day Sample Workout Program HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny discusses the most important fitness principles to prioritize in your training program, using the Iron Crew Fitness Pyramid. Should you do more bodyweight movements than weight lifting, long duration cardio vs interval training, and much more. Danny also answers listener questions ranging from why muscle fibers twitch even when not working out, the science behind why sex makes us sleepy, and what the best types of whiskey are. Finally, Danny shares what he learned from his latest weekend getaway. 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] Click HERE to subscribe to the blog! Hire Coach Danny as your personal coach by clicking HERE Download the FREE 31 page Nutrition Guide HERE. Learn more about the Iron Crew Fitness Pyramid HERE. Music provided by Kung Fu Vampire. Cover photography by A2Be Photo.

Danny opens up about the circumstances surrounding his arrest and conviction of felony domestic violence. Specifically, Danny discusses the common patterns and warning signs of an abusive relationship, known as the “Cycle of Abuse”. This episode is filled with valuable information regarding identifying an abusive relationship, and how to get out of one.   Here are valuable domestic violence resources…   For Women, click HERE   For Men, click 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 to help spread this valuable information.   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected]   Music provided by Kung Fu Vampire.   Cover photography by A2Be Photo.

Danny discusses a wide range of nutrition topics including how to eat sustainably, what macronutrients are most important, and why eating foods you like is imperative to weight management. He also talks in detail about his latest FREE 31 page Nutrition Guide. Danny then answers listener questions, ranging from what are the healthiest pre-workout supplements, how important are micronutrients to overall health, and how to tell if you ate too little or too much.   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]   Click HERE to subscribe to the blog!   Hire Coach Danny as your personal coach by clicking HERE!   Download the FREE 31 page Nutrition Guide HERE.   Download the FREE 26 page 3-Day Sample Workout Program HERE.   Music provided by Kung Fu Vampire.   Cover photography by A2Be Photo.

Danny discusses the best way to approach your fitness as gym’s across the country reopen, an old school substitute for the rowing machine, and one of the best ways to strengthen the hamstrings.  He also answers listener questions, ranging from how to develop handstand push up strength, whether or not repainting your gym kills the COVID19 virus, and should you go back to the gym even when it does reopen.   Remember to subscribe to this podcast, leave a rating, and a review! Also check out my other platforms…   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected]   Click HERE to subscribe to the blog!   The first Iron Crew Athletics workout program is here! "Iron Crew - At Home" is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment.   Download IRON CREW - AT HOME now!   If you want to hire Coach Danny for 1 on 1 Remote Coaching, click HERE!

Danny answers listener questions ranging from the best ways to strengthen the core, the difference between mobility & flexibility, and the importance of meal timing. Also discussed is whether or not the police “brotherhood” culture is a problem in law enforcement.  Finally, Danny weighs in on the circumstances surrounding the death of Breonna Taylor and what the mainstream media doesn’t want you to know.   Remember to subscribe to this podcast, leave a rating, and a review! Also check out my other platforms…   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected]   Click HERE to subscribe to the blog!   The first Iron Crew Athletics workout program is here! "Iron Crew - At Home" is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment.   Download IRON CREW - AT HOME now!   If you want to hire Coach Danny for 1 on 1 Remote Coaching, click HERE!

Ever wonder why cops seem to be able to legally pull over anyone they want? What is the line between justified use of force and police brutality? Why do cops always seem to lack street fighting skills?   There’s two sides to every story, and much of what law enforcement does is misunderstood by the general public. Danny sheds light on why cops behave the way they do, pulling from first hand experience during his 10 year career as a cop.   The truth is, an overwhelming majority of police conduct is warranted & legal. Often times what the public views as unnecessary and excessive, is actually justified and appropriate. This episode will help the public understand why cops behave the way they do.   Remember to subscribe to this podcast, leave a rating, and a review! Also check out my other platforms…   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected]   Click HERE to subscribe to the blog!   The first Iron Crew Athletics workout program is here! "Iron Crew - At Home" is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment.   Download IRON CREW - AT HOME now!   If you want to hire Coach Danny for 1 on 1 Remote Coaching, click HERE!

Coach Danny shares the dark side of his 10 year law enforcement carrier, which was riddled with excessive force, discrimination against homosexuals, and racial profiling.  Danny not only shares his personal experiences with these issues, but offers solutions to the problems.   Remember to subscribe to this podcast, leave a rating, and a review! Also check out my other platforms…   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected]   Click HERE to subscribe to the blog.

Danny answers listener questions ranging from how to loosen up the glutes, maintain a healthy mindset during COVID-19, and why men wake up with erections?  Danny also dives into how defining you “why” for working out will result in more progress, tips to prevent overeating, and is our country overreacting to COVID-19?   Remember to subscribe to this podcast, leave a rating, and a review! Also check out my other platforms…   Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected]    Click HERE to subscribe to the blog!   The first Iron Crew Athletics workout program is here! "Iron Crew - At Home" is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment.   Download IRON CREW - AT HOMEnow!   If you want to hire Coach Danny for 1 on 1 Remote Coaching, click HERE!

Coach Danny shares a powerful experience regarding being thankful for what you have TODAY, because tomorrow is not promised.  Danny also drops knowledge on how to train for the CrossFit workout “Murph” without getting injured, the most valuable piece of gym equipment you should own, how to get rid of that lingering Plantar Fasciitis, and what exactly “net carbs” means. Remember to subscribe to this podcast, leave a rating, and a review! Also check out my other platforms… Website - ironcrewathletics.com YouTube - Iron Crew Athletics Email - [email protected] Click HERE to subscribe to the blog! The first Iron Crew Athletics workout program is here! Iron Crew - At Home is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment. Download IRON CREW - AT HOME now! If you want to hire Coach Danny for 1 on 1 Remote Coaching, click HERE!

Danny shares a pro tip on how to always find toilet paper at the grocery store during quarantine, dives into the science behind intermittent fasting, and talks about how often you should be exercising every week.  He also shares his insight on how to tell when you’re ready to increase the weight on your lifting exercises and what the best way to mimic a Pull Up when you don’t have access to a pull up bar. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics LinkedIn - Danny Burde Email - [email protected] Click HERE to subscribe to the blog! The first Iron Crew Athletics workout program is here! Iron Crew - At Home is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment. Download IRON CREW - AT HOME now! If you want to hire Coach Danny for 1 on 1 Remote Coaching, click HERE!

Danny discusses why the sport of fitness has caused a watered down Burpee variation to be acceptable, how to build strength and size during quarantine, which muscles to foam roll in order to prevent “runners knee”, and the science behind loosing fat while building muscle.  Finally, Danny addresses how to get rid of the lingering body odor from your workout clothes. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] The first Iron Crew Athletics workout program is here! Iron Crew - At Home is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment. Download IRON CREW - AT HOME now!

Danny starts off with why you are likely feeling lethargic, anxious, and overwhelmed after 5 weeks of COVID-19 Shelter in Place, and what you can do to overcome these feelings.  He also answers questions that YOU submitted!  Covering topics ranging from recovering after a tough training session, to the importance of sleep on athletic performance. Listener Question Answered: How does sleep affect athletic performance? How should I incorporate ice, heat, and stretching into my recovery routine? My Dr. says that CrossFit is an extreme sport, is that true? How can you tell if a protein powder is clean? How can I tell if a protein bar is healthy?  Can you rate the best and worst? With COVID-19 shelter in place, when do you see gym’s opening back up? A listener asks Danny how long he has been working out? Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] The first Iron Crew Athletics workout program is here!  “Iron Crew - At Home” is a 65 page compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment. Download IRON CREW - AT HOME now!

Danny is back solo and is answering listener questions!  He also tells an inspiring story about why you likely have zero excuse to not be exercising. Also, the first Iron Crew Athletics workout program is here!  “Iron Crew - At Home” provides 30 days of home workouts, with minimal equipment needed.  If you’re tired of creating your own home workouts, purchase your 65 page pdf workout guide! Download IRON CREW - AT HOME Here are your listener questions answered: Are all macros created equal? How do insulin spikes affect fat storage? How do I get all of the vitamins I need without supplementing with a multi vitamin? How can I become an “intuitive exerciser”? What is the most effective way to lose body fat and build muscle? What is the best upper body lift? What is the best way to mentally prepare for a tough workout? Post COVID-19, what is the future of the brick and mortar gym? Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] 

Danny and Shannon talk all about how to survive as a couple during the COVID-19 “shelter in place”.  They share their pro tips on how to create physical and emotional distance, even when cooped up in the same living space.  Also discussed are tapping into your creative side, managing uncomfortable thoughts, and how to get first dibs on your local grocery store’s toilet paper shipments. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] 

Danny and Shannon discuss how the COVID-19 shelter in place has caused emotional loss for many people.  They also discuss the importance of creating a “new norm” for yourself during these stressful times, staying on top of your daily routine, and how to sleep better by reacquainting yourself with your body’s natural circadian rhythm. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] 

Back at it after a 6 month hiatus!  Danny and Shannon explain the reasons for taking a break from podcasting and what is new in their life.  They also dive into ways to maintain a growth mindset in your romantic relationships during the COVID 19 epidemic.  These are some awesome tips on how to stay sane during the shelter in place. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] 

Week That Was!  Danny discusses a mindset technique that world class divers use to overcome obstacles.  He also explains how he knows so much about mobility, a simple way to find out how long you will live, and why aerobic capacity is the basis for all athletic performance.  Finally, Danny shares his insight on how to eat properly during the 5-week 2020 CrossFit Open Season.  Here is where you can find each segment in case you want to skip around.  Enjoy! :27 - Free T Shirt Giveaway! 3:03 - Week That Was supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 4:53 - How to use mindset to overcome obstacles in your life and in athletic performance 11:09 - Danny explains how he knows so much about mobility  15:26 - A simple way to find out life expectancy with a sit and stand test 19:39 - Why aerobic capacity is the most important part of your success as an athlete, and how to implement it into your training 28:01 - Listener Question: How to eat during the 2020 CrossFit Open Season 34:43 - How to support the podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

In this short instructional episode, Danny gives the founder of Rubel Roasting a Q&A regarding the best way to make coffee at home.  If you are a coffee lover and making a great cup of coffee at home is important to you, this is a must listen! PJ Rubel gives his expert advice on the following home brew topics: – French Press vs Pour Over – Difference between a blade and a burr grinder – Why you should grind beans right before you make the coffee, not pre-ground – How to silence your grinder so you don’t wake up everyone in the house – What is the proper bean to water ratio – Water pour technique – Does freezing coffee beans preserve freshness? You can also watch this video where PJ walks you through a step by step coffee making process. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Tuesday Takeover with Casey Colopy!  Danny explains why people in a calorie deficit typically have flat butts.  Casey dives deep into why certain countries feel the need to flex their military muscles, and the scary reality of nuclear weapons.  They also explore how important genetics play in athletic performance and potential.  Finally, they talk about the role the “rule of 10,000 hours” plays before starting your side project. Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

This episode is all about sex!  Shannon and Danny discuss the strong correlation between physical intimacy and emotional connectedness.  They also dive into when to start having sex during the initial courtship, how to manage two different sex drives between partners, and why scheduling sex into your week can alleviate pressure to satisfy each others needs. Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

The 2020 CrossFit Open Season is less than a week away and all of your hard work will get put to the test.  Often times, we forget how long the Open season is and how to navigate through it strategically.  Danny has you covered with a very detailed guide on how to approach each day of the week throughout the Open season.  He also goes into how to use visualization tactics to improve your performance in your workouts. :27 - Free T Shirt Giveaway! 1:36 - Week That Was supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 3:20 - The CrossFit Open coming soon and Danny plans on giving you his pro tips on how to attack each workout. 5:04 - A step by step guide on training during the CrossFit Open season. 20:11 - How to use visualization to help with mental performance in sport and your personal life. 30:13 - Are you using exercise as a way to numb yourself from emotional pain? 33:45 - What are the worst exercises that CrossFit uses in workouts? 41:41 - How to support the podcast. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

PJ Rubel is the founder and owner of Rubel Roasting Coffee.  PJ shares the story of how he fell in love with coffee at age 12, and turned his passion for caffeine into a family owned business.  He also talks about why the Squatty Potty is a necessity, how he turns adversity into growth, and the amazing experience he had competing in the 2014 CrossFit Games Regionals. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Casey and Danny discuss the importance of penis size, depending on the type of relationship you are in.  They also dive into a ton of thought provoking topics regarding the existence of aliens, black holes, and what happens immediately upon death.  Finally, they get into some touchy subject matter on the real reason religion exists. Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Sunday With Shannon!  Danny and Shannon talk about the importance of date nights, during all phases of your relationship.  From the initial courtship, to the first few dates, and once you’re in a long term relationship, the intent behind a date is important.  Danny and Shannon explore great first date ideas, why date nights are important, and how to make it a consistent part of your life.  This episode will help you stay on top of your dates in a healthy way! Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny shares tips on how to use breathing techniques to help you fall asleep, perform better in the gym, and calm your nerves before an important event.  He also talks about ways to cope with a frustrating day, why reflecting on progress is important, and how to reduce your screen time.  Finally, Danny shares his thoughts on whether cortisone shots are effective. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Kung Fu Vampire is an American rapper and vocalist who is the creative mind behind the Iron Crew Podcast’s intro music.  Kung Fu talks about his time as an elite level gymnast, his thoughts on good parenting vs GREAT parenting, and how he built his personal brand from scratch. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Tuesday Takeover with Casey Colopy! Casey shares his experience with Nootropics, which are shown to improve cognitive function.  Danny talks about how to approach setbacks with injuries in the gym, as well as, his recent experience helping a woman get over a mental barrier with running.  They also discuss how to become more confident and comfortable in your own skin.  Finally, they dive into the concept that everyone has the ability to be a mentor based on their individual talents. Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Sunday With Shannon!  In the first 14 minutes, Danny and Shannon go down an impromptu rabbit hole on the perverted nature of their relationshp, the importance of playing the sport you love, and why die hard sport fans need to get a life.  After their initial banter, they talk about what relationship values are, how to identify your own, and practical ways to implement them into your current relationship. If you want to skip the initial banter and get to the relationship stuff, fast forward to 14:17! Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny calls himself out on hitting the “snooze” button, shares an amazing way to increase power output, and how to treat hand tears after a workout.  He also explains a technique to help prevent waking up to go pee at night, why we all need to be running on grass more often, and how to properly return to exercise after a long layoff in the gym.  Finally, Danny shares practical ways to use visualization tactics to help set you up for success in the gym, at home, and in your work environment. Here is where you can find each segment in case you want to skip around.  Enjoy! :27 - Free T Shirt Giveaway! 2:36 - What is a chode? 3:54 - Week That Was supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! 4:52 - Danny throws himself under the bus for hitting the “snooze” button 10:39 - A simple, short, and effective way to increase your lactic acid threshold 14:37 - How to treat hand tears and blisters after a workout 18:53 - Stop waking up to go pee using this hydration strategy 21:46 - Practical visualization tactics to use in your athletic, personal, and work endeavors  29:45 - The importance of running on grass or dirt for joint health and optimal muscle recruitment 32:43 - Listener Question: Any tips on returning to training after a long layoff from exercise? 38:19 - How to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Mark Herman was the lead singer for a rock band called Insolence and is currently a marathon runner, martial artist, and body piercer.  Mark has lived a life full of ups and downs, hardships and successes, and pivotal moments.  Mark opens up about his battles with drug addiction, rock band drama, and his current marathon training.  This is a fascinating story full of entertainment and inspiration. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Casey shares the lessons learned on his most recent camping getaway, where he was able to unplug from his busy life.  Danny and Casey talk about why people are so distracted that they are unable to listen to their own thoughts.  They also dive into the scary reality of sex robots, and what that means for the future of human sexuality. Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Sunday With Shannon!  Understanding the way you need love is step one in communicating to your partner how they can love you best.  Danny and Shannon explain what the 5 love languages are, how you can find out which one you identify with, and how to better understand how your partner wishes to give and receive love.  They also explain ways to implement these love languages into your day to day life with your loved ones. Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny reflects on what he was doing on September 11, 2001 and reminds everyone to remember the survivors as much as the departed.  He also talks about how to create small victories within each workout, how to convince yourself to become whatever you want. and why hitting the “snooze” button can train your brain to expect failure.  Finally, Danny addresses how to fix your chronic low back and neck pain. Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - Free T-Shirt Giveaway! 2:07 - Week That Was supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 3:47 - September 11, 2001 - Remembering the fallen and honoring the survivors 10:39 - Creating small victories in your workout to set you up for long term success 18:07 - How to convince yourself to become whatever you want 24:24 - Why hitting the “snooze” button is training your brain to accept failure 28:01 - Which is most important, exercise or nutrition? 32:53 - Listener Question: How do I fix my low back and neck pain? 39:36 - How to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Susan Choi is a stress management coach and host of the Stress Proof Podcast.  Susan is a wealth of knowledge on all things health and wellness.  She dives deep into what adrenal fatigue is, what causes it, how to identify it, and steps you can take to overcome it.  Susan shares insight on why going to the gym may be adding stress to your life, how to manage your inner monologue, and her philosophy on “playing big” in the game we call life.  Finally, she discusses the differences between emotional hunger and physical hunger. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected] Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Tuesday Takeover with Casey Colopy! Casey talks about how taking ownership of every single action has changed his life for the better.  Danny talks about the value of practicing positive paranoia to achieve favorable results throughout your day.  They both dive into the scary future of technology, how social media affected the presidential election, and the value of nurturing plants.  Finally, they discuss the modern day food epidemic and why the majority of our food is literally considered poison.   Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening! Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Sunday with Shannon!  Shannon gets hit on at the dog park and Danny shares a way for women to let men down with class.  Shannon and Danny talk openly about their first couples therapy session, the importance of regular therapy, and the reason they decided to seek out a counselor.  They also discuss tips on how to initiate the conversation of couples therapy with your partner in a gentle, caring, and non-threatening way.  Finally, they share loving ways to respond to your partner when they want to attend therapy. Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny shares his foolproof way to make the woman in your life horny, how to be easy on yourself for not always setting personal records in the gym, and why knowing your limitations may be your greatest asset.  He also discusses the importance of daily, weekly, and monthly assessment of your current physical capacity.  Also discussed are addressing a gym member with excessive body odor, how to alleviate shoulder impingement, and how young should kids be getting smart phones? Here is where you can find each segment in case you want to skip around.  Enjoy! :23 - Free T-Shirt Giveaway! 1:20 - Men!  Learn an easy way to get the woman in your life horny 3:01 - Week That Was supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 3:58 - The importance of daily, weekly, and monthly assessment of your current physical capacity 8:19 - How to be easy on yourself for not always setting personal records at the gym 9:45 - Why knowing your limitations can be your greatest strength 15:26 - How young is too young for kids to get a smart phone? 22:41 - Addressing a gym member who has excessive body odor 28:41 - Listener Question: How to alleviate shoulder impingement  34:38 - How to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Bonus Episode! If you’re planning on doing the 2020 Wodapalooza Online Qualifier Workouts #5 and #6, this short episode has pacing, lifting, and warm-up advice for all fitness levels. Here is where you can find each segment! :09 - Workout Description :52 - Advice for the beginner level athlete 3:05 - Advice for the intermediate level athlete 4:34 - Advice for the advanced level athlete 6:17 - How to prime your body for these workouts 7:00 - Strategy for the 1 Rep Max Clean and Jerk Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Danny is joined by Karon Hawkins, a lifestyle, fitness, and nutrition coach who quit his desk job to pursue a career that makes him happy.  Karon, aka Coach Kronic, drops a ton of knowledge on the importance of unplugging from technology, how to tell if you’re becoming addicted to social media, and why he gives most of his content away for free.  He also talks about how to intelligently incorporate rest days into your fitness routine.  This episode is jam packed with insight. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Tuesday Takeover with Casey Colopy! This episode is all about sex and is not for the feint of heart.  Casey shares his liquor store sex pill experience, Danny talks about losing blood flow to his penis while using a cock ring, and they both share their most adventurous sexual experiences.  They also talk about how to make your partner feel sexy about their insecure body parts.  Also discussed is the definition of a “man cold”, how to overcome erectile dysfunction, and why experimenting in the bedroom brings you closer to your lover.  Finally, Danny shares a hilarious story about a friend who took sex pills to make his ejaculations bigger. Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Sunday with Shannon!  Ever feel insecure or jealous when hearing about your partners previous lovers?  You aren’t alone.  You are also missing out on a ton of opportunities to learn about your partner.  By understanding what they have been through, what they like, and what they don’t like, it only helps you grow and thrive together as a couple.  Danny shares his dating history, the ups and downs of each relationship, and lessons learned along the way.  Danny also discusses how sharing these intimate details with Shannon has further strengthened their relationship. Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny records while feeling a little under the weather and discusses his mentality when not feeling well.  He also shares the history behind his own personal mantra “They’re only noodles Michael”, inspired the the 1980’s movie “The Lost Boys”.  Danny discusses actionable ways to implement self-growth into your day, managing energy levels, preventing burnout, and how long it actually takes to form a habit (Hint: It’s longer than 21 days).  Finally, a listener question is answered: How do I properly size my jump rope? Here is where you can find each segment in case you want to skip around.  Enjoy! :22 - Free T-Shirt Giveaway! 2:53 - “Week That Was” supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! 3:58 - Adopting the “Show Must Go On” mentality in all aspects of life 5:26 - The phrase Danny tells himself when he needs a mental edge 10:00 - Ways to squeeze in more time for self-growth throughout your day 12:30 - How to manage your energy levels to prevent burnout 17:57 - Why forming a habit is more important that having discipline or mental fortitude 19:55 - The old saying “it takes 21 days to form a habit” is a fallacy  23:39 - Danny’s daughter paints his toe nails green, and shares why he isn’t going to remove the color 25:25 - Listener Question: How to properly size your jump rope to fit your body? 29:24 - How to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Guest Interview!  Michael Ashford is the founder of Fit Dad Fitness.  He is also a father, husband, podcast host, personal trainer, and role model for all men.  Michael opens up and shares his constant struggle with imposter syndrome and self doubt.  He also discusses how he uses physical training to help overcome obstacles in his personal life.  Finally, he talks about the difference between passion and hobby, and why everyone needs these in their life. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Tuesday Takeover with Casey Colopy! Casey and Danny talk about their clubbing days and how it would take a valiant effort to go party hard now that they’re older.  Danny discusses how just one night of partying can affect your mood, behavior, training, and performance.  They discuss how being unprepared for something can give you a cop out and cause you to believe that you don’t deserve success.  Casey talks about his newfound love for jujitsu and how it carries over into the rest of his life.  Then, they discuss how podcast is like therapy, since it is the only time two adults are truly immersed in a conversation without distraction.  Finally, they divulge who their celebrity crush is.   Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Sunday with Shannon!  Ever feel insecure or jealous when hearing about your partners previous lovers?  You aren’t alone.  You are also missing out on a ton of opportunities to learn about your partner.  By understanding what they have been through, what they like, and what they don’t like, it only helps you grow and thrive together as a couple.  Shannon shares her dating history, the ups and downs of each relationship, and lessons learned along the way.  Shannon also discusses how sharing these intimate details with Danny has further strengthened their relationship. Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny opens up about his personal life regarding the relationship with his daughter, the psychology behind why some people actually crave terrible circumstances, and how your inner voice can literally change the type of person you are.  He also gives actionable advice on how to use social media as a way to facilitate self growth, implement daily practices in order to sustain happiness, and how to stop feeling let down when someone cancels plans on you.  Finally, Danny gives out a free t-shirt!   Here is where you can find each segment in case you want to skip around.  Enjoy! :23 - Free T-Shirt Giveaway! 2:26 - “Week That Was” supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 3:32 - Danny shares a vulnerable story about his personal life regarding the relationship with his daughter 5:42 - The psychology behind why people self-sabotage and actually feel better when their life is in disarray  11:44 - Using social media as a tool for self growth 17:38 - How to implement daily practices in order to sustain happiness  21:28 - Why your inner voice can change the way you think and feel about what you’re experiencing 27:21 - How to stop feeling disappointed when someone cancels plans on you 33:34 - How to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Guest Interview!  Gabe Yanez and Arielle Bloom are the co-founders of the West Coast Advantage.  They are also romantic partners who spend practically every waking moment with each other.  From work, to the gym, commuting together, co-hosting a podcast, and starting their own business, these two work hard to make their relationship work.  Learn how they manage their hectic lifestyle with proper communication, scheduled alone time, and challenging each other to grow as human beings.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Tuesday Takeover with Casey Colopy!  Danny and Casey get into some deep topics regarding why gun violence exists, what to do with mass murderers, and how to cope with failure in life.  They also break down the different levels of human consciousness, and what you are afraid to admit about yourself.  Danny then goes into detail about the most physically challenging feat he’s ever done…running a marathon.   Casey is having an awesome photography special, limited time only!  Check out his work at a2bephoto.com. If you want to submit a question or topic for Casey and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Learn the story of how Danny and Shannon met in this hilarious story with multiple points of view.  Hear all about what initially attracted these two together, their first date, and what they were thinking about each other during each phase of the courtship.  Also learn what to expect out of these episodes in the future!   Check out what Dr. Shannon Nash is up to on her website and Instagram! If you want to submit a question or topic for Shannon and Danny to discuss, email [email protected].   Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Week That Was!  Danny discusses ways to eliminate procrastination so you can squeeze the most out of your day, the double edged sword of being a perfectionist, and why giving without expectation is the key to happiness.  He also talks about the importance of forgiving yourself after eating unhealthy, ways that CrossFit bastardizes exercise, and reflects on life lessons inspired from the live action Lion King movie.  Finally, a listener question is answered: What are the pro’s and con’s of pre-workout? Here is where you can find each segment in case you want to skip around.  Enjoy! :24 - The purpose behind the “Week That Was” 1:13 - “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 3:05 - A life lesson from the live action Lion King movie:  Finding inspiration by remembering who you are 9:52 - How to eliminate procrastination and get more out of your day 14:38 - The double edged sword of being the perfectionist, “All or Nothing” person, and how to channel it for good 20:15 - Why giving without expectation is the key to true happiness 25:49 - The importance of forgiving yourself, and moving on after eating unhealthy 28:50 - Is CrossFit bastardizing Olympic weightlifting and the fitness industry? 33:35 - Listener Question: What are your thoughts on pre-workout supplements? 44:32 - How to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Helene Kusman is a health and wellness blogger who focuses on healthy eating to improve quality of life.  Helene discusses what gut health means and how it affects the human body.  She also talks about how the foods that we eat not only affect you physically, but can also cause anxiety, depression, and disordered sleep.  Helene lays out how to implement a regular check in with your body to ensure that you are getting what you need out of your diet. Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Casey knocks it out of the ballpark in the first installment of Tuesday Takeover!  Casey and Danny explain the back story behind the idea of the Tuesday Takeover.  They learn a few things along the way as Danny continues to confuse the name of these episodes and his dog Haley gets into the Almond Butter mid-podcast.   After the initial mishaps, they find an amazing flow as Casey extracts all sorts of information out of Danny.  Learn what a day in the life of a cop is like, the effects a stressful job has on someone, and why Danny decided to leave law enforcement.  They also discuss the upside that being a police officer has on awareness of your surroundings, and ways to teach others how to be more observant while out in public.   Check out what Casey is up to on his website and Instagram! If you want to submit a question or topic for Casey and Danny to discuss, email [email protected]. Remember to subscribe to this podcast, leave a rating, and a review!  Also, share with someone who would benefit from listening!  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Happy One Year Anniversary to the Iron Crew Podcast!  Danny rides solo in the final episode of the year as he reflects on where the podcast started and where it is headed.  He also shares what to expect in the future, MORE WEEKLY EPISODES!  The “Week That Was” will be a separate episode released on Fridays, guest interviews still dropping every Wednesday, a new weekly “Takeover Tuesday” episode featuring Casey Colopy, and a new weekly “Sundays with Shannon” featuring Dr. Shannon Nash.  You won’t want to miss the details on the new weekly format for the Iron Crew Podcast! Danny reflects on the evolution of the podcast, clearly defines the Iron Crew Athletics mission statement, and divulges the inspiration behind the guest interviews and topics of discussion.  He also gives his insight on the importance of independence, solitude, and alone time in romantic relationships.  Danny then tackles the question of whether or not you should be wearing weightlifting shoes for back squats.  Finally, a listener question is answered:  How do you eat healthy on the go when you didn’t meal prep?   Here is where you can find each segment in case you want to skip around.  Enjoy! :23 - Episode 52, the one year anniversary of the Iron Crew Podcast! :48 - Iron Crew Podcast is expanding to 4 episodes per week 2:23 - “Tuesday Takeover” with Casey Colopy as co-host 3:49 - “Sunday’s with Shannon” with Dr. Shannon Nash as co-host 4:57 - Danny reflects on the evolution of the podcast, where it started, and where it is headed 7:13 - Clearly defining the Iron Crew Athletics mission statement 10:31 - The inspiration behind the guest interviews, topics of discussion, and Danny’s personal stories 15:52 - The importance of independence, solitude, and alone time in a romantic relationship  18:02 - How to identify a problem when you aren’t sure what the problem is 19:21 - Why talking through a problem with your lover is more valuable than picking and choosing your battles 23:37 - Shifting perspective to help you realize that life is longer than you think, make the most of it! 27:58 - Taking a rest day is a requirement, not a suggestion 31:15 - Should you wear weight lifting shoes during squats, deadlifts, and presses? 37:35 - Listener Question: When you need to get a meal in, but didn’t prep, how do you get creative while staying healthy? 42:40 - Thank you for a great year, let’s keep it going for years to come! 43:14 - How to support this podcast  Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Greg Amundson is a motivational speaker, author, mentor, and THE original CrossFit fire breather.  Greg and Danny talk about the importance of following your passion, how physical training positively affects other aspects of your life, and what it was like in the early days of CrossFit.  Greg also goes into how having a positive mantra will help you get through some of the most difficult times of your life.  Get ready to be inspired by this episode! Before their conversation, Danny discusses how to adjust your training after an intense workout, why you’re more likely to perform better during impromptu exercise, and where the burpee originated.  Danny also talks about how spending time alone and in silence can help you have a deeper understanding of why you’re feeling a certain way.  Finally, a listener question is answered:  Where did the name Tabata come from?   Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - Greg Amundson, the original CrossFit fire breather! 2:17 - Danny’s “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 3:33 - Understanding your true self by spending time alone and in silence 4:22 - How spending time alone helps you figure out what you truly want to do 6:09 - Why spending time in silence is so hard to do, and why we all need to do it more 9:24 - The true burpee standard and the origins behind it 13:14 - How to adjust your training after a particularly intense workout 16:25 - Why you’re more likely to perform better during a recovery workout 17:53 - Listener Question: Where does the name Tabata come from? 20:08 - Guest Interview supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 21:23 - Conversation with Greg Amundson  1:17:22 - Closing remarks supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Casey Colopy is a photographer, videographer, and YouTuber who shares his fascinating life story.  Casey talks openly about how the death of a close family member motivated him to leave his desk job to pursue his true passion, art!  He also drops a ton of wisdom on spirituality, how photography can act as therapy for his clients, and facing your own fears.  Casey and Danny then dive into their experiences with the use of marijuana and mushrooms.  This is an insightful, inspiring, and entertaining conversation you won’t want to miss.   Before their conversation, Danny elaborates in detail on his recent social media post regarding his imperfect life.  He talks about how to talk openly with your romantic partner about emotions, why we all need to forgive ourselves more often, and ways to strengthen the bond with your family.  Danny shares his insight on work/life balance and how to assess whether a pay raise at work is worth it.  Finally, a listener question is answered:  How do I incorporate GHD sit-ups into training?   Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - Discovering your passion through challenging life experiences  2:22 - Danny’s “Week That Was” supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! 3:50 - Danny elaborates on a recent social media post where he shows his vulnerable side 6:05 - How sweeping emotions under the rug negatively impacts your romantic relationship 10:36 - Men!  How to understand the INFJ woman in your life 11:29 - Why YOU are the most important person to forgive on a regular basis 14:53 - Strengthening your family’s bond with proper communication 17:35 - Danny challenges listeners to post about something real on social media 18:06 - How to assess work/life balance when faced with a pay raise 22:25 - Listener Question: How do I incorporate GHD sit-ups into my training? 29:04 - Guest Interview supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 30:42 - Conversation with Casey Colopy  1:32:46 - Closing remarks supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Gabe Yanez is a Level 3 CrossFit Coach, podcaster, and co-founder of the West Coast Advantage.  Gabe is also an expert in the field of supplements and nutrition.  He drops a ton of knowledge regarding which supplements are necessary, and which ones are a waste of time.  Gabe also shares how to tell a quality supplement from a poor one.  Finally, he talks about what supplements are best for competitive athletes.  This is a must listen if you want to better understand the world of supplements.   Before their conversation, Danny explains how to avoid having to go to the bathroom in the middle of the night, how to minimize screen time but still be active on social media, and why increasing sun exposure helps with productivity.  He also shares his views on exercise as a form of meditation, therapy, and practicing how to move.  Finally, he answers a listener question:  How do you get over sugar cravings?   Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - Getting back to basics with lifestyle, nutrition, and supplements 1:56 - Danny’s “Week That Was” supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 3:21 - Avoid getting up to go to the bathroom at night by front loading your hydration  7:20 - How to minimize screen time and still be active on social media 10:23 - Why increasing sun exposure boosts your mood and productivity  12:23 - Using exercise as meditation, therapy, and movement practice 17:01 - Listener Question: Any advice for those struggling with sugar cravings? 21:24 - Guest Interview supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 22:50 - Conversation with Gabe Yanez 1:00:03 - Closing remarks supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Danny brings in Dr. Shannon Chavez, a Certified Sex Therapist with a Doctorate in Clinical Psychology.  Dr. Chavez drops a ton of knowledge regarding how to get over internal shame surrounding sex, the importance of regular masturbation, and how to introduce your sexual fantasies to your partner.  She then clears the air on how to stimulate the G-spot on both men and women.  Dr. Chavez also shares how to incorporate pornography into your sexual routine in a healthy way.  Finally, they discuss strategies on how to talk openly and honestly with children regarding sexuality.   Before their conversation, Danny explains how to properly use a penis ring, how to utilize your strengths to improve upon your weaknesses, and how to stay on top of email correspondence at work.  He also shares the top 3 secrets to living a long and healthy life, based on the remarkable story of a 103 year old sprinter.  Finally, Danny answers a listener question:  What is the best stretch to do every day? Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - There is a healthy way to incorporate pornography, masturbation, and kink into your life! 2:06 - Dr. Chavez corrects Danny’s female anatomy knowledge  3:11 - Danny’s “Week That Was” supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! 4:55 - How to properly use a penis ring to enhance sexual intercourse 8:18 - How to apply your strengths to improve upon your weaknesses 12:50 - The 3 secrets to living a long and healthy life, per a 103 year old sprinter 16:40 - Listener Question: What is the best stretch to do every day? 21:46 - Guest Interview supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 24:01 - Conversation with Dr. Shannon Chavez 1:09:02 - Closing remarks supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Danny sits down with Arielle Bloom, a nutrition coach and West Coast Advantage co-founder!  Arielle shares her struggles with food and how she made the change to start eating healthy.  Arielle then goes into the pros and cons of many popular diets, including Paleo, Zone, Weight Watchers, Keto, and more.  She also talks about what happens to your body when it goes into a caloric deficit and the harm it can do.  Finally, she gives actionable advice on how to stay healthy at parties, dinner dates, and holidays.  This is an awesome episode for anyone who wants to take their nutrition game to the next level.   Before their conversation, Danny explains the importance of identifying communication styles with loved ones, why training for longevity will improve your quality of life, and how to find inspiration during the hardest of times.  He also shares his amazing experience touring the 9/11 Memorial in New York City.  Finally, Danny answers a listener question:  What is the most important thing to consider before joining a gym?  You might be surprised at his response.   Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - Why counting macros is only part of proper nutrition coaching 1:57 - How sleep, stress, and lifestyle habits affect weight gain and loss 2:52 - Danny’s “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 4:49 - The importance of identifying communication styles with those around you 7:06 - How to clarify meaning in the words you use 10:55 - Danny’s take on the 9/11 Memorial in New York City 12:11 - Why training for longevity will help with your travels 13:44 - Shifting focus in your training to improve quality of life 16:51 - “Forged in Adversity” - Finding inspiration during the hardest of times 20:39 - Listener Question:  What is the most important thing to consider before joining a gym? 26:59 - Guest Interview supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 29:29 - Conversation with Arielle Bloom 1:13:01 - Closing remarks supported by Life Ready Foods, use “ironcrew” discount code for 10% off a bag of grass fed beef protein powder, a great whey alternative! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Danny sits down with Dr. Shannon Nash, a clinical veterinarian and wellness blogger!  Dr. Nash also happens to be Danny’s significant other and they answer listener questions while on a trip to New York.  They dive into topics ranging from what a day in the life of a clinical veterinarian looks like, tips on communicating better with your romantic partner, and how long Danny intends to grow his hair.  Shannon also drops a ton of insight on how to get back into the things that bring joy into your life.    Here is where you can find each segment in case you want to skip around.  Enjoy! :15 - Danny and Shannon go on a trip to New York 1:30 - At what point is a city considered up state New York? 2:46 - What does Shannon do for work?  A day in the life 10:39 - How do you communicate as a couple? 32:24 - How long will Danny grow his hair? 37:21 - How are you handling the New York weather? 42:53 - What is a day in the life for the two of you? 52:25 - Tell us about all of Shannon’s house plants! 1:01:05 - Who is big spoon? 1:03:09 - How often do you have sex, and is it more or less than when you first started dating? 1:15:25 - Closing Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Danny chats with Sean Cronan, founder and owner of Life Ready Foods!  In a supplement world full of fillers, additives, and flat out crap, Sean is committed to providing clean ingredients in his products.  Danny and Sean talk all about the current state of the supplement industry, how he started his company from scratch, and why many people don’t even need a post workout protein shake.  They also discuss the nasty world of water polo, how to properly go through a “shred phase” to get lean, why getting bored easily can be a good thing, and how putting an event in your calendar is the most valuable tool to help you stay motivated.   Before their conversation, Danny is reminded of why having a hobby is crucial for quality of life, shares his upcoming vacation plans, and the pros and cons of Orange Theory.  Danny also gives his advice to CrossFit gym owners on what to look for when hiring a coach.  Finally, Danny answers a listener question regarding how to handle a coach who is trying to push you too hard.   Here is where you can find each segment in case you want to skip around.  Enjoy! :23 - Life Ready Foods, a supplement with no fillers, no preservatives, no BS! 1:02 - Do you actually need supplements?  2:21 - Danny’s “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 3:42 - Podcast will be released early next week on YouTube because Danny will be off the grid 5:21 - Happy LGBT Pride Month! 5:56 - Danny sells his Harley and is reminded of why having a hobby is crucial for quality of life 10:29 - The pros and cons of Orange Theory 15:19 - What to look for when hiring a CrossFit coach 20:22 - Listener Question:  What to do when your trainer is trying to push you too hard? 24:26 - Guest Interview supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 26:06 - Conversation with Sean Cronan 1:22:07 - Closing remarks and how to support this podcast Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Pinterest - Iron Crew Athletics Email - [email protected]  Listeners of the Iron Crew Podcast receive a discount on the following products by using "ironcrew" at checkout! 10% off Thrive Protein by Life Ready Foods, a 100% Grass-Fed Beef Protein Powder.  A great alternative to dairy based protein powder. 10% off Rubel Roasting Coffee, a roast-to-order coffee company.  When it comes to good coffee, freshness matters. Click here for a review of their coffee! 20% off a Spark Foam Roller by Kingsfield Fitness, a 4-speed vibrating foam roller.  Research shows that the vibrating foam roller is over 20% more effective than traditional foam rollers.  Click here for a review of the Spark Foam Roller!

Danny explores the mind of relationship coach Stephanie Ganowski!  Stephanie drops a ton of insight on why loving yourself is the key to being able to love another person, how to get over the fear of approaching the opposite sex, and how to break the pattern of being in toxic relationships.  She also hammers home the importance of a strong morning routine, positive self talk, and how to avoid attracting negative people.  Finally, she reveals what the sexiest quality a man (and woman) can possess.   Before their conversation, Danny discusses why you are the only person holding you back from success, shares a simple way to make your kids feel like a million bucks, and divulges his struggles with dating in high school and post-divorce.  Hear about how Danny and Shannon reevaluated their relationship to include more time doing the things they enjoy.  Finally, Danny dives deep into Rhabdomyolysis (aka Rhabdo), clearing the air on how common it is and who is most susceptible to it.   Here is where you can find each segment in case you want to skip around.  Enjoy! :25 - Stephanie’s mission to help people love themselves before loving another person 1:36 - Why successful relationships start with self exploration 2:18 - How your inner dialogue affects the way you feel about everything 2:51 - Danny’s “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 4:33 - Danny shares the struggles he had in high school with being the “friend zone” guy 6:58 - Post divorce, Danny found himself studying how to be a “pickup artist” 9:17 - Shannon & Danny reevaluate their relationship and find out that they have been neglecting their personal needs 10:54 - Why giving too much of yourself to your partner can cause problems in the long run 13:02 - Danny finds unexpected inspiration last week during a photo shoot with A2BePhotography 14:53 - The only person stopping you from being who you want to be, is you 17:20 - A simple way to make your kids feel extra special 21:20 - Listener Question:  How common is Rhabdo? 23:45 - What are the common symptoms of Rhabdo? 24:24 - Under what conditions is someone susceptible to Rhabdo? 27:18 - Guest Interview supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 29:15 - Conversation with Stephanie Ganowski 1:18:17 - Closing remarks and how to support this podcast If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected] 

Danny sits down with Michael Sugrue, a retired Police Sergeant and former US Air Force Captain.  Michael shares his experience with Post Traumatic Stress Injury (PTSI), depression, and anxiety.  He gives advice on ways to cope with work related stress, the importance of talking openly about your emotions, and how to identify the warning signs that your job is negatively affecting you.  You can find more information on how to seek psychological help as a first responder by checking out the First Responder Support Network.   Before their conversation, Danny shares the positive and negative experiences he had as a police officer, how to instill situational awareness in your children, and the effects that constant negativity has on your psyche.  He also goes into why having expectations isn’t always a bad thing and how “overnight success” is a myth.  Finally, Danny clears the air on the commonly misunderstood phrase “Jerry Rigged.”   Here is where you can find each segment in case you want to skip around.  Enjoy! :25 - Psychological, emotional, and physical effects of work related stress 2:49 - Danny shares the pitfalls of his 11 year career as a police officer 3:45 - Recurring dreams many police officers have 5:36 - Effects of the “bottom 3% of society” on a police officer’s psyche 8:45 - Danny shares how his law enforcement career has helped him in life 10:07 - A game to play with kids to help their situational awareness 14:10 - Danny’s “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 15:36 - Why having expectations isn’t always a bad thing 19:26 - How “overnight success” takes years to achieve  22:44 - Danny clears the air on the common term “Jerry Rigged” 25:26 - Guest Interview supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 26:53 - Conversation with Michael Sugrue 1:16:00 - Closing remarks and how to support this podcast If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny has a fascinating conversation with Desheay Jenkins, a professional parkour athlete and parkour gym owner.  Desheay divulges how a video game was the inspiration behind starting parkour, why mastering the basics is a necessity, and how he had to separate himself from negativity in order to thrive.  Desheay also goes into his mindset before deciding to perform a challenging and dangerous parkour movement.   Before their conversation, Danny shares how he recovered so quickly from his back injury, the importance of a proper warm up for injury prevention, and the scientific research behind the facial hair women find most attractive on men.  You won’t want to miss the interesting story of when Danny arrested a robber who used his parkour skills to break into a 2nd story apartment.  Lastly, Danny drops some insight on International Masturbation Month! Here is where you can find each segment in case you want to skip around.  Enjoy! :27 - Desheay Jenkins, owner of Danny’s son’s parkour gym! 2:40 - Mindset before performing a challenging parkour trick 3:50 - Danny’s “Week That Was” supported by Kingsfield Fitness, use “ironcrew” discount code for 20% off a 4-speed vibrating foam roller! 5:12 - Learn about how Danny arrested the “Parkour Bandit”, a robber who used parkour to break into an apartment 11:53 - Happy International Masturbation Month! 13:28 - The importance of a proper warm up for injury prevention and what to do if you don’t have time to warm up before a workout 15:33 - Learn how Danny recovered so quickly from his back injury 18:02 - Scientific research reveals what style facial hair women find most attractive on men 21:36 - Check out Danny’s other podcast called the “Lionhearted Podcast”, where he co-hosts with Dave Musgrave! 22:15 - Guest Interview supported by Rubel Roasting, use “ironcrew” discount code for 10% off the freshest coffee around! 23:56 - If you want to master double unders, download the FREE guide at ironcrewathletics.com/free-guides/  25:22 - Conversation with Desheay Jenkins 1:18:05 - Closing remarks and how to support this podcast If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny linked up with Marcus Filly, the creator of functional bodybuilding and 6-time CrossFit Games competitor.  Danny and Marcus talk all about what people really need out of their fitness program, what the most overused exercises are, and why he veered off the path to becoming a doctor to pursue his passion for fitness.  They also dive into some deep conversation about spirituality, intuition, self exploration, spending time in solitude, and finding comfort within your own mind.  This is an amazing conversation that really shows Marcus’ commitment to changing the way people think about health and wellness.   Before their conversation, Danny shares how his podcasting nightmare came true, how to stop being negative by using the “5 minute rule”, and clarifies a common misunderstanding of how to do the CrossFit workout “Murph” as prescribed.  Danny then makes a promise to his audience about sound quality.  He also answers a listener question:  What are the pros/cons of switch grip in the deadlift and when should you use it?   Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - The unhealthy side to the sport of fitness 2:02 - The importance of spending time alone 2:59 - Danny’s “Week That Was” supported by Kingsfield Fitness 4:00 - The science behind vibrating foam rollers 5:18 - A podcasting nightmare comes true 7:51 - Danny’s commitment to sound quality for his listeners 8:22 - How to stop being negative by using the “5 minute rule” 10:34 - All podcasts are up on YouTube! 11:22 - Free Double Under Guide on ironcrewathletics.com/free-guides/ 13:02 - Danny clarifies the common misunderstanding of how to do the popular CrossFit workout “Murph” Rx’d 16:13 - Listener Question:  Pros and cons of switch grip in the deadlift and when to use it? 19:48 - Guest Interview supported by Rubel Roasting 22:43 - Conversation with Marcus Filly 1:13:26 - Closing remarks and how to support this podcast If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny chats with Jessica Rothenberg, a health and wellness coach who specializes in reverse dieting by using a holistic approach.  Danny and Jessica go down many rabbit holes, including the correlation between social media and anxiety, daily routines for managing stress, what it’s like dating a man with children, the pros and cons of training volume vs intensity, and the lessons learned as a part of Cirque du Soleil.  They also discuss the importance of women AND men being aware of menstrual cycles in order to help better manage energy levels, training, and interpersonal relationships.   Before their conversation, Danny talks about a harsh reminder regarding listening to your body before training, his biggest takeaway from meeting CT Fletcher, and when to use the high bar back squat vs the low bar back squat.  A listener question is answered:  How do you handle a client when they disagree with your instruction?  Finally, Danny gives a huge shoutout to all of the mothers in his life! Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - The many layers of Jessica Rothenberg 1:37 - The importance of understanding menstruel cycles 2:43 - First interview up on Iron Crew Athletics YouTube channel! 3:19 - Danny’s “Week That Was” supported by Kingsfield Fitness 5:10 - How to listen to your body to avoid injury in the gym 8:52 - What “honor your future self” means 10:52 - Biggest takeaway from meeting CT Fletcher 15:14 - Happy Mother’s Day to all the Moms out there! 16:32 - Listener Question:  How to handle clients disagreeing with you? 21:20 - When to use high bar back squat vs low bar back squat? 24:19 - Guest Interview supported by Rubel Roasting 26:30 - Conversation with Jessica Rothenberg 1:20:58 - How to support this podcast If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny is joined by professional storyteller Andréa Topper!  Andréa is a writer, editor, and journalist who was an editor at the CrossFit Journal and of the popular book “Speal:  A David and Goliath Story”.  Andréa and Danny talk about her time working with CrossFit HQ, how she fell in love with Kyokushin Karate, and how physical fitness training helps prepare the mind more than anything.  Andréa then catches Danny off guard, putting him on the spot when she spontaneously asks HIM a question.  Wait until the end for a very impromptu conversation! Before their conversation, Danny shares a hilarious Cinco De Mayo story from when he was a cop in Salinas, why everyone should read the CrossFit Journal, and how letting your children debate with you will empower them as adults.  A listener question is answered:  Is it safe to go on the 500 calorie a day diet?  Finally, Danny goes off on a tangent in his Mike Tyson impersonation that you will not want to miss.   Here is where you can find each segment in case you want to skip around.  Enjoy! :23 - How simply being prepared for a fight lessens the chances you’ll ever get into one 2:29 - Danny’s “Week That Was” supported by Kingsfield Fitness 3:59 - A hilarious story from when Danny was a cop in Salinas 6:12 - The truth behind Cinco De Mayo 7:53 - Danny goes off on a tangent in his Mike Tyson impersonation  9:57 - Why everyone should read the CrossFit Journal 13:13 - How letting your children challenge authority will empower them as adults 16:24 - Listener Question:  Should I do the 500 calorie per day diet? 22:50 - Guest Interview supported by Rubel Roasting 24:38 - Conversation with Andréa Topper 1:21:24 - How to support this podcast If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny sits down with Adam Saucedo, a mindset expert who comes from a sports psychology and mental performance background.  Adam’s expertise in mindset is second to none, and he delivered in this jam packed episode full of insight.  We discuss the importance of practicing what you preach, how to seamlessly shift gears mentally throughout your day, and how approaching your daily life as a “performance” will set you up for some next level success.  Adam then gives tangible advice in order to set each day up for success by utilizing a proper nighttime and morning routine.  This is an absolute must listen. Before their conversation, Danny clarifies a common toilet bowl misconception, talks about how he saw Jupiter last week, and shares an interesting experience during his first Psychology college course.  He also talks about how having awkward conversations with your young children will help them, and you, in the long run.  Then, Danny answers a listener question:  What are some good substitutions for running?   Here is where you can find each segment in case you want to skip around.  Enjoy! :26 - How life can be viewed as a series of performances 3:17 - Danny’s “Week that Was” supported by Kingsfield Fitness 5:19 - Are all Psychology students crazy? 8:09 - Does the hemisphere you are in dictate the direction toilet water spins? 11:11 - The awesome app that tells you what star you are looking at 13:00 - How having awkward conversations with your children develops trust 19:08 - Listener Question:  What’s the best running substitute for cardio? 24:59 - Guest Interview supported by Rubel Roasting 27:37 - Conversation with Adam Saucedo 1:09:05 - Closing:  Watch this entire episode on YouTube! If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny sits down with Michael Cazayoux from Brute Strength!  Michael has spent countless hours on his own personal development and is committed to sharing his knowledge with the world.  Danny and Michael talk about the importance of having multiple emotional “buckets” to fill up, how he became such a good romantic partner, and how he manages negative thoughts.  Michael then discusses why it is important for men to talk about their emotions, how to bring up the little annoyances with your romantic partner, and where the saying “Owning your shit is sexy” stems from.  Michael also shares his newfound relationship with food after a long stint with the Keto diet and how to eat for athletic performance vs cognitive function.   Before their conversation, Danny shares why during Easter Sunday he thought about why Rap music is no different than good ol’ fashioned Oldies music.  He also dives into why the way you move outside the gym is way more valuable than inside the gym, a communication pro tip that you can use with anyone important in your life, and answers a listener question regarding how safe it is for young children to lift weights.  Lastly, you can now WATCH Danny’s podcast on YouTube.  Go to the Iron Crew Athletics YouTube channel and check out Danny do his thing behind the mic! Here is where you can find each segment in case you want to skip around.  Enjoy! :30 - Michael Cazayoux’s commitment to wellness and personal growth 2:15 - Why modern day rap music has the same message as oldies 7:33 - A communication pro tip that you can use when involved in conflict 13:08 - How reframing your day-to-day movement can help you in the gym 16:24 - Listener Question: Is it safe for young children to lift weights? 21:13 - Rubel Roasting is the freshest coffee available, roast to order 22:31 - Decrease pain in hard to reach spots using the vibrating foam roller by Kingsfield Fitness 24:20 - Conversation with Michael Cazayoux 1:07:30 - Closing: Check out the raw and uncut version of each podcast on the Iron Crew Athletics YouTube Channel! If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny gets a chance to sit down with movement specialist, gymnastics guru, and communication expert, Carl Paoli!  Danny and Carl talk all things human movement, how to own your actions, and what makes Carl so great as an “in person” speaker.  Carl also shares some funny stories about his previous modeling career, why he started making YouTube videos, and how he became the go-to gymnastics source for CrossFit.   Before their conversation, Danny talks about his week, full of funny stories about how his son’s school photo makes him look like a serial killer, his reference to using a flogger on Shannon (in the bedroom, of course), and what the heck does “on one” mean?  He also shares how he and Shannon tapped into their inner Marie Kondo as they begin their de-clutter journey.  Then, Danny answers a listener question:  What causes nausea after a difficult workout?   Here is where you can find each segment in case you want to skip around.  Enjoy! 1:35 - The best bar muscle up cue 3:18 - Danny’s son’s school photo makes him look like a serial killer 5:01 - Danny and Shannon tap into their inner Marie Kondo 8:28 - The meaning behind being “on one” 12:02 - Calling all sound engineers  13:32 - Danny starts video recording for the YouTube channel 14:25 - Kingsfield Fitness Vibrating Foam Roller now 20% off! 15:38 - Listener Question: What causes the feeling of nausea during/after a workout? 22:58 - Rubel Roasting Coffee - The freshest coffee in the world! 24:12 - Conversation with Carl Paoli 1:09:23 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 20% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Sal Di Stefano, host of Mind Pump, joins Danny in this entertaining and insightful episode.  Sal and Danny go down memory lane as they discuss some hilarious stories from their childhood, including the time Sal beat up a kid who was bullying Danny.  Sal also drops a ton of knowledge on what the heck “gut health” actually means, the importance of listening to your body before you workout, and tells the truth about how he feels about CrossFit.   Before their conversation, Danny reveals what his favorite podcast really is, goes down memory lane on his old intro music, and breaks down how to get your first handstand push up.  He also tells two amazing stories about how a Bumble date turned into reconnecting with Sal, and how Sal inspired Danny to pursue podcasting.  You won’t want to miss this episode! Here is where you can find each segment in case you want to skip around.  Enjoy! :28 - Danny reveals his favorite podcast 4:55 - Danny revisits his first intro music 6:45 - How a Bumble date helped Danny reconnect with Sal 9:20 - The hilarious story about when Danny’s older brother and Sal beat up a bully 13:43 - Listener Question:  How to get your first handstand push up 23:20 - Conversation with Sal Di Stefano 1:08:54 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 10% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Dr. James Bagley is a is an Assistant Professor of Kinesiology and Director of the Muscle Physiology Lab at San Francisco State University.  With involvement in over 50 scientific articles, abstracts, and studies, Dr. Bagley is the go-to resource in the field of exercise science.  Danny got to pick Dr. Bagley’s brain regarding the science behind muscle.  They dive into the research behind muscle atrophy, hypertrophy, and flexibility.  Dr. Bagley also drops a ton of knowledge on cutting edge micro biome research, why you may not be performing as well in the gym as you should be, why “old man strength” is a real thing, and how to prevent “sleepy butt syndrome.”  This is an information packed episode! Before their conversation, Danny dives into one of his favorite scenes in the movie “The Departed”, how to talk to your children if they aren’t having fun during their sports practice, and the story of his daughter’s orthodontist appointment.  He also goes into the things he’s been doing to help get back into shape and rehab his plantar fasciitis.  You also won’t want to miss Danny’s go-to April Fool’s Day joke he plays on his kids every year.   Here is where you can find each segment in case you want to skip around.  Enjoy! 2:51 - Why Danny thought Dr. Bagley’s name sounded so familiar 6:45 - How to handle your child not having fun at practice 13:20 - Why kids have it easy at the dentist these days 14:59 - Listener Question:  How to build a solid fitness baseline? 27:37 - Conversation with Dr. Jimmy Bagley 1:25:00 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 10% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny spends this week solo as he gives gratitude for all of the people who have helped him along the way thus far.  He also goes into what to expect in future episodes, gives his 2019 CrossFit Open recap, and how he has adjusted his training to improve aerobic capacity and movement quality.  Danny also answers a handful of listener questions in this information packed episode.  If you have a question for Danny, leave a comment below or email him at ironcrewathletics.com! Here is where you can find each segment in case you want to skip around.  Enjoy! 3:08 - Danny gives gratitude for those who make the podcast happen 7:10 - 2019 CrossFit Open Recap 9:35 - The importance of aerobic capacity in fitness 14:50 - What is a good pre workout “go-to” warm-ups? 17:13 - Should you workout when you are sick? 21:10 - What are the benefits of tempo weight lifting? 26:07 - How to adjust CrossFit workouts based on male/female ratio 31:16 - How many rest days should you take a week? 35:00 - Closing   If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 10% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny sits down with the owner and founder of Kingsfield Fitness, David Parrottino.  After multiple hip surgeries from his hockey playing career, David has found the benefit of a holistic fitness routine.  Implementing this into his daily life, David found a way to give back to the world by creating a company dedicated to helping fitness enthusiasts increase athletic performance, decrease injuries, and regain mobility.  This is an awesome conversation for anyone looking to live a pain free life.   Before their conversation, Danny divulges that his real name is actually David, the hilarious story of his mom and a vibrator, and his CrossFit Open 19.5 predictions.  He also answers a listener question:  How to lift heavier in the early hours at the gym?   Check out David’s business at kingsfieldfitness.com and Instagram @kingsfieldfitness  In case you want to skip around, here is where you can find each segment.  Enjoy! 1:40 - Danny explains why his real name is technically David 4:15 - Iron Crew Podcast’s new sponsorship with Kingsfield Fitness! 7:18 - Danny’s mom cracks a hilarious dildo joke 8:39 - CrossFit Open 19.4 Recap 10:22 - CrossFit Open 19.5 Predictions 13:10 - Listener Question: How can I lift heavier in the early morning hours? 22:25 - Conversation with David Parrottino 51:13 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! If exercise and mobility are important to you, use “ironcrew” at check out for 10% off a Kingsfield Fitness Vibrating Foam Roller.  Go to kingsfieldfitness.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

As a coach, athlete, and OG in the CrossFit community, Pat Barber is a living legend.  Danny and Pat talk all about life as they go down many rabbit holes on their upbringing, relationships, parenting, business, and fitness.  When it is all said and done, they agreed that being self aware is the common denominator of what makes up a quality human being.   Before their conversation, Danny goes into why your kids are not on your team, how his son outsmarted him in an argument, and why persistence as a parent is remarkably powerful.  He also gives his CrossFit Open 19.3 recap, 19.4 predictions, and how to judge the CrossFit Open in a group class.  Danny then answers a listener question on his favorite workouts to do when your short on time.   Check out Pat’s online business at warmupandworkout.com and follow him on Instagram @patbarbercf In case you want to skip around, here is where you can find each segment.  Enjoy! 3:55 - How kids are not on your side 7:39 - How Danny’s son outsmarted him in an argument 9:15 - On Being persistent with your children 12:12 - CrossFit Open 19.3 recap  14:37 - How to judge the Open 20:17 - 19.4 predictions 22:34 - Listener Question: Quick Time Crunch Workouts 28:48 - Conversation with Pat Barber 1:23:30 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

2018 Miss Arkansas Figure Gold Medalist Audrey Kay Ross is a huge advocate for all things physical, psychological, and emotional health.  Audrey opens up all of her vulnerabilities as we discuss coping mechanisms to help with depression and anxiety, common body image issues, and being a Highly Sensitive Person (HSP). She also talks about the difference between overeating and a binge, restricting calories vs fasting, and creating a healthy relationship with food.   Before their conversation, Danny explains how he is a Highly Sensitive Person (HSP), his thoughts on CrossFit Open 19.2, and why staying off of an injured body part may be detrimental to your recovery.  He also dives into the question of whether or not to repeat a CrossFit Open workout.  Danny then answers a listener question: What is the difference between aerobic, anaerobic, and weight lifting conditioning and how do I improve each? If you want to skip around, here is where you can find each segment.  Enjoy! 1:57 - What is a Highly Sensitive Person? 5:39 - How to train through an injury 10:32 - When should you repeat a CrossFit Open workout? 14:56 - Danny’s predictions for Open 19.3 18:22 - What is the difference between aerobic, anaerobic, and weightlifting conditioning and how to improve each? 27:22 - How to get the freshest coffee on the planet 28:38 - Conversation with Audrey Kay Ross 1:19:32 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com/coffee to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com  YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Did you know Danny was Jason Khalipa’s first member at NC Fit back in 2008?  Danny and Jason go down memory lane in this insightful, inspiring, and information packed episode.  Jason talks about the early years of grinding it out as a new gym owner, how to train for longevity as you age, and how to maximize time with your family.  He also goes into some behind the scenes moments of the early years at the CrossFit Games.  When it is all said and done, Jason reminds us that in order to be successful, you simply have to put in the work.   Before their conversation, Danny talks all about the 2019 CrossFit Open.  He shares tips on how to properly warm up for an Open workout, how to maximize workout strategy, and whether you should ever redo a workout.  Danny also talks about his daughters participation in her first musical and how to prepare your kids for opportunity.   In case you want to skip around, here is where you can find each segment.  Enjoy! 1:10 - Danny shares the story of how he started CrossFit at the Police Academy 5:35 - How Danny became Jason’s first member at NC Fit 11:10 - Danny gives his take on CrossFit Open 19.1 13:05 - How to warm up and prime your body for an Open workout 17:42 - Danny’s prediction for Open workout 19.2 19:31 - Danny talks to his daughter about how to be prepared for an opportunity  23:20 - Danny’s favorite Jason moment 25:42 - Where to find Jason and how to get your hands on the freshest coffee around 27:45 - Conversation with Jason Khalipa 1:08:55 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

In 2008, Cherisse Lunt’s newborn daughter, Lucy, was diagnosed with spinal muscular atrophy type 1.   Doctors told Cherisse that her daughter wouldn’t make it past her first birthday.  Over 10 years later, Lucy is attending public school as a 5th grader, goes to Taylor Swift concerts, and week long outdoor camps.   In this inspiring episode, Cherisse drops knowledge on the power of perspective, why people’s differences empower us, and how we can all find joy, even in the hard things.  Cherisse also talks about her youth growing up in the same town Napoleon Dynamite was filmed, the hilarious story of how her husband knew she was the one, and reminds us all that we are capable of doing difficult things.  This is one heck of an inspiring story you won’t want to miss! Before their conversation, Danny talks about how to approach the CrossFit Open workouts, how to train smart during the Open season, and the recent changes to CrossFit.com.  Danny also shares the story of how he got the idea to have Cherisse on the show.  Nothing but inspiration and positivity in this episode!  In case you want to skip around, here is where you can find each segment.  Enjoy! 1:40 - How Danny got the idea to have Cherisse on the show 3:42 - Putting perspective on the CrossFit Open 6:45 - Danny gives his take on the new direction of CrossFit.com  11:00 - How to approach the CrossFit Open season 17:40 - Conversation with Cherisse Lunt 1:21:51 - Closing To find out more about spinal muscular atrophy type 1 and how to support, visit thegsf.org and curesma.org.  Follow Cherisse and her family’s journey on Instagram @chertlunt and Facebook at Cherisse Lunt.  If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny gets to sit down with celebrity matchmaker Gina Hendrix in this special Valentine’s Day episode!  With over 10 years of matchmaking experience, Gina drops a ton of knowledge on how to spark initial attraction, setting up an online dating profile, determining the right time to get married, and how to keep your long term relationship hot and spicy!  Gina also tears apart Danny’s old Tinder profile and explains why he had it all wrong.  You won’t want to miss that part! Before their conversation, Danny shares how implementing stoicism into your day helps with productivity, the cute story behind his son getting a pull up bar, and the note he left in Shannon’s car.  Danny also discusses the sick and twisted history behind Valentine’s Day, some simple last minute Valentine’s Day gift ideas, and why you may feel lethargic the day following a rest day.   In case you want to skip around, here is where you can find each segment.  Enjoy! 3:20 - How implementing mindfulness and stoicism into your day creates more opportunities  7:40 - Danny’s son gets a pull up bar and how to create parent/child bonding moments 11:40 - The sick and twisted history behind Valentine’s Day 15:25 - Easy, thoughtful, last minute Valentine’s Day gift ideas 22:20 - Listener Question: Why do I feel lethargic after a rest day? 28:52 - Conversation with Gina Hendrix 1:16:51 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

If you are involved in a community of any kind, this is an absolute must listen!  Danny sits down with the owner of Croga CrossFit, Dave Musgrave.  In this episode, we dive into how to build a strong community, retain members, and program for your average person.  Dave also talks in great detail about his philosophy on fitness for longevity and his motivation for opening Croga CrossFit.   Before their conversation, Danny shares the hilarious story of how he got food poisoning, the truth behind the effects of caffeine, how his 8 year old son is smarter than him, and whether or not humans are ever 100% healthy.   In case you want to skip around, here is where you can find each segment.  Enjoy! 5:15 - How Danny got food poisoning from his son’s smoothie  11:00 - Danny’s son drops knowledge on why humans are always sick 13:40 - What are the symptoms of caffeine withdrawal? 17:05 - The truth behind the energy boosting effects of caffeine 19:00 - Why life is better with good coffee 20:45 - Conversation with Dave Musgrave 1:11:05 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

You will literally feel like a fly on the wall for this conversation between Danny and Adee Cazayoux.  As the founder and CEO of Working Against Gravity, Adee is most known for her expertise in nutrition.  It turns out she is also an expert in the field of romantic relationships.  Danny and Adee dive into how being your own person can benefit any relationship, how time apart actually brings you closer, and some tips on how to stay connected with your partner during busy times.   Before their conversation, Danny expresses his frustration with AARP after they keep sending him free tote bag offers in the mail.  Danny then shares his top secret way to subconsciously turn your woman on, how putting sex in your calender will decrease anxiety, and gives you his pro tips on how to set up the best online dating profile.  You won’t want to miss this.   In case you want to skip around, here is where you can find each segment.  Enjoy! 4:10 - Danny gets tempted to sign up for AARP by a free tote bag offer 5:20 - Danny divulges his simple secret to subconsciously turning women on 8:05 - How to decrease anxiety by putting sex on your calender 11:45 - Danny shares his tips on how to create the best dating app profile 30:15 - Conversation with Adee Cazayoux 1:29:50 - Closing  If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde Email - [email protected]

Danny and Officer Ashley Smith will keep you fully entertained in this hilarious episode.  They touch on how to thrive as a female in a male dominant profession, why being a robotic cop does not benefit you in dealing with suspects, and her no BS tips on how to stay fit as a first responder.  Ashley also reveals what she is looking for in a man, the creepiest DM slide she’s ever received, and what her porn name is.   Beforehand, Danny shares the hilarious story describing his first day on the job as a police officer.  He also shares his thoughts on the current state of law enforcement, focusing on the epidemic of police officer suicides and in the line of duty assaults.  Danny explains the “Shady Character Game” he plays with his kids and how it helps them develop situational awareness.  Finally, he answers a listener question: How do I tell the difference between good sore and bad sore? In case you want to skip around, here is where you can find each segment.  Enjoy! 4:00 - The current state of law enforcement with officer suicides and in the line of duty assaults on the rise 6:50 - Danny shares the hilarious story describing his first day on the job as a police officer 17:15 - The Shady Character Game and how it helps his children develop situational awareness and quantify characteristics of someone who is potentially untrustworthy  22:15 - Listener Question: How do I tell the difference between good sore and bad sore? 28:00 - Conversation with Ashley Smith 1:21:30 - Closing If you like fresh coffee, use “ironcrew” at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order now! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

In this episode, Danny gets a heavy dose of caffeine and positivity when he sits down with owner and founder of Rubel Roasting Coffee.  PJ Rubel shares how he turned his passion for coffee into his very own family business.  They also talk about the squatty potty, coaching 5am fitness classes, and how PJ turned a potentially nightmarish weekend at the 2014 CrossFit Games Regionals into a positive shift in perspective on his day to day life forever.   Prior to that, Danny talks about how a strong “why” will always create a “how”, applying mindfulness into your daily life, being relentlessly optimistic, and answers a listener’s question on how to minimize anxiety surrounding your early wake up call.   In case you want to skip around, here is where you can find each segment.  Enjoy! 2:30 - If your “why” is strong enough, you will find a “how” 9:50 - The importance of mindfulness  13:30 - Approaching life with “Positive Paranoia” 17:40 - Why constructive criticism is a must for personal growth 20:00 - Listener question: How can I minimize sleep anxiety regarding an early wake up call? 32:00 - Conversation with PJ Rubel (rubelroasting.com) 1:28:15 - Closing Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

In this short instructional episode, Danny gives the founder of Rubel Roasting a Q&A regarding the best way to make coffee at home.  If you are a coffee lover and making a great cup of coffee at home is important to you, this is a must listen! PJ Rubel gives his expert advice on the following home brew topics: - French Press vs Pour Over - Difference between a blade and a burr grinder - Why you should grind beans right before you make the coffee, not pre-ground - How to silence your grinder so you don’t wake up everyone in the house - What is the proper bean to water ratio - Water pour technique - Does freezing coffee beans preserve freshness? You can watch PJ Rubel's full video coffee making tutorial on my YouTube channel, Iron Crew Athletics, & use "ironcrew" discount code at check out for 10% off Rubel Roasting Coffee.  Go to rubelroasting.com to order! Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

In this hilariously entertaining episode, Danny sits down with 3-time CrossFit Games competitor Chris Detmering.  Chris shares his personal story about how he followed his dreams, his time training with the NorCal CrossFit team, and his training philosophy regarding aerobic capacity.  They also go down some rabbit holes on life, breaking karate boards, relationships, puberty, dildos, and much more.  Lastly Chris explains, for the first time ever, his alter ego "The Real Chris Big D".  You will not want to miss this. Before their conversation Danny shares his thoughts on whether or not you should discuss prior relationships with your current romantic partner, how to create a clean living space for a peaceful mind, and the do's and do not's in preparation for the CrossFit Open.  Danny answers a listener question: Is it okay to workout after happy hour?  In case you want to skip around, here's where you can find each segment.  Enjoy! 4:05 - Is it a good idea to talk with your current romantic partner about ex’s? 9:30 - Does a clean living space create a peaceful mind? 14:40 - Do’s and do not’s in preparation for the CrossFit Open 21:30 - Listener Question: Is it okay to workout after having a few drinks at happy hour? 27:10 - Conversation with Chris Detmering 1:23:30 - Closing  Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny got the chance to sit down with the creative mind behind his intro music, Kung Fu Vampire!  This was one hell of an interesting conversation.  With topics ranging from KFV's time spent as an elite level gymnast, his thoughts on good parents vs GREAT parents, and how he built his personal brand from scratch.  So much insight you won't want to miss. Before their conversation Danny shared the story of when he competed with Joey Chestnut in a burrito eating contest, he and Shannon's sex shop experience, and answers a listener question.  In case you want to skip around, here's where you can find each segment.  Enjoy! 3:15 - What is a blumpkin? 5:00 - Story of how Danny competed against Joey Chestnut in an eating contest 12:35 - Shannon and Danny’s sex shop experience 16:50 - Listener Question: How do I balance nutrition with a hectic day?  27:00 - Conversation with Kung Fu Vampire 1:24:40 - Closing Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

In the last episode before his first guest interview, Danny explores the awesome, and terrible things that CrossFit has to offer.  Danny has a unique, honest, and realistic perspective on this topic since he is both a cynic and a professional CrossFit coach.  Danny gives an honest explanation of what good and bad things have come out of CrossFit.   He also goes over his working theory about why we sleep better in the rain, the new format for upcoming shows, and the in depth story of how he and Shannon met.  You will not want to miss this story! Remember to subscribe, rate, and review this podcast!  Also check out my other platforms!   Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny shares many intimate experiences about his dating history.  Whether you are single or currently in a relationship (new or old), his insight on romantic relationships will benefit everyone.   Danny discusses everything from butt plugs and dildos, to why having a strictly intellectual relationship is important.  He also explains what never to do during the early stages of a relationship, and why spending massive amounts of time alone is a necessity.   This episode is a must listen for everyone.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny dives into the pros and cons of intrinsic vs extrinsic motivators and which one is right for you.   Also discussed is the attractiveness of groupies in the gamer community, the importance of an accountability parter, why he likes sad endings in movies, and his pro tips on how to get your kids to eat their vegetables.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny discusses the best supplements for overall health and wellness.  These may not be the sexiest supplements, but they are the most important for overall fitness! Danny also talks about his kids' trick or treating experience, why certain things in life lose their luster, and the hilarious story behind his first masturbation experience.  You will not want to miss this.   Remember to subscribe to this podcast, leave a rating, and a review!  Also check out my other platforms! Website - ironcrewathletics.com YouTube - Iron Crew Athletics  Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny goes into what qualities make a great leader.  A must listen for all fitness instructors, personal trainers, coaches, and anyone who is in charge of leading a group.   Other topics discussed are the psychology of getting people to push harder, how to build trust with your clients, when is someone ready for a kipping pull up, and at what point do you throw your socks away?   Remember to subscribe to this podcast, leave a rating, and a review!  Then check out my other platforms for daily content! Website - ironcrewathletics.com YouTube - Iron Crew Athletics Instagram - @ironcrewathletics Facebook - Iron Crew Athletics  Twitter - @ironcrewathlete LinkedIn - Danny Burde

Danny shares the 5 mobility tools that everyone should own, all for less than $120!  He also goes over the 5 mindfullness practices that you will learn by prioritizing mobility every day.   Learn how Danny and Shannon's first Ikea trip went, how Danny's son is liking parkour, how a shift in perspective can help you push through your tough workouts, and why saying "I love you" to your significant other too often can be a bad thing.   Remember to subscribe to this podcast, leave a rating, and review!  Also be sure to check me out on Instagram @ironcrewathletics Faceook at Iron Crew Athletics Twitter @ironcrewathlete LinkedIn at Danny Burde ironcrewathletics.com

Ever look at a workout and think, "That's it?"  Only to be flat on the floor gasping for air after?  Yea, me too.   Danny shares his top 3 signs a workout will be difficult, what specific movements make a workout tough, and the top 3 most difficult workouts he's ever done.   He also tackles the topic of proper caloric intake, how to get your kids to fall asleep faster, and how to recharge your battery so you feel well rested.   Remember to subscribe and leave a review.  Check us out on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, Twitter @ironcrewathlete, LinkedIn at Danny Burde, and ironcrewathletics.com.  

Danny goes into great detail on his favorite ways to entertain people in a group setting.  As a professional CrossFit coach, Danny thrives off of being the source of knowledge, motivation, and entertainment.  If you are a leader in any group setting, you need to listen!   Danny also shares with you the hilarious story about shaving funky designs into his beard, how he confused the state of New York with Canada, and why hanging out with old people is the best part about going to weddings. Remember to subscribe to this podcast and leave a review.  Check us out on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, Twitter @ironcrewathlete, and ironcrewathletics.com!

In another impromptu episode, Danny shares how he has improved the delivery in his voice during coaching group classes.  If you struggle with influx in your voice, presenting in a monotone voice, or being a bigger version of yourself, you NEED to listen to this episode.   Hint:  There is a challange in this episode.  Take the challange and see how you stack up to Danny! Remember to subscribe to this channel and leave a review!   Follow me on: Instagram - @ironcrewathletics LinkedIn - Danny Burde YouTube - Iron Crew Athletics Facebook - Iron Crew Athletics Twitter - @ironcrewathlete Website - ironcrewathletics.com

Calling all kids!  Do you want to know how to be successful?  Coach Danny gives you 5 ways to be an Iron Crew Kid!  Parents, listen to this on your next drive and turn it up so the kids can hear.   Coach Danny goes in to how kids can truly benefit from eating vegetables, being nice to other kids, doing what their parents tell them, helping others, and exercising.   Remember to subscribe, leave a review, and follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, LinkedIn at Danny Burde, and ironcrewathletics.com!

If you struggle with sleep or wake up at an early hour, this is a must listen.  Danny drops a ton of knowledge on how to get the most out of your sleep.  Learn how alcohol, caffeine, melatonin, blue light, and hydration affect sleep.   Also learn about Danny's promotion at work, his daughter's advice on how to make a good first impression, and how to stay motivated in life by creating a side project.   Remember to subscribe to this podcast, leave a review, and follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, LinkedIn at Danny Burde, and ironcrewathletics.com!

Danny drops some serious knowledge on everything CrossFit related.  How did workouts get named after girls, how to do Murph Rx'd, and what the heck is a pood?  Hear about this and much more! Danny also goes into the science behind elevation masks, pre workout nutrition, and how to acclimate to working out in the early morning hours.   Remember to subscribe and leave a review!  Follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com!

Danny discusses his secrets to raising a healthy daughter, talks about his recent CrossFit L-2 Certification, and shares his passionate thoughts on when it is too early to put up holiday decorations.   He also goes into detail about proper hand care for fitness athletes of all kind.  If you have callouses, you need to listen to this! Follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com.  Make sure to subscribe to this channel and spread the good word!

Want to know what exercises you are lacking in your CrossFit routine?  Danny helps break down and explain what bodybuilding exercises you should be doing to help increase your performance at your CrossFit gym.   Danny also goes into the stress involved in packing your 5 year old's lunch, how to always connect on a high five, and why driving in the carpool lane solo might be worth it.  Remember to subscribe and leave a review!  Follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com!

Feeling stiff, sore, and tight?  Take back the range of motion you once had!  In this episode, Danny shares with you how to stay limber throughout your day.  This is a must listen for anyone who works behind a desk! Danny also dives into his personal life a little more.  Sharing with you his first pedicure experience, where the phrase "light weight baby" came from, and his experience judging a local CrossFit competition.  You will not want to miss this! Remember to subscribe and leave a positive review!  Follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com!  

If you are a first responder of any kind, this is a must listen! As a former police officer, Danny knows a thing or two about what it's like working long hours, staying up all night, and running around from call to call. Learn the 5 things Danny swore by during his time in law enforcement to stay in tip top shape.  This episode is valuable to any first responder or shift worker.  Firefighters, EMT's, doctors, nurses, and security guards! Remember to subscribe and leave a postive review!  Follow us on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com!

Crossfitters!  Have a difficult time figuring out how well you should do on a workout you've never done?  Learn how to analyze, disect, and crush your next workout!   Then, learn when you should go Rx'd, scaled, or even Rx plus!   Remember to subscribe and leave a positive review!  Check us out on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com!

Confused by all of the conflicting nutrition advice being given?  Yea, I was too.  I tried many things.  Paleo, Zone Diet, Atkins Diet, low carb, high carb, intermittent fasting.  You name it, I tried it. In this episode, Danny shares with you the basics of nutrition, meal prep, and eating a healthy, yet sustainable diet.  Learn what macros are, how to meal prep, and how to listen to your body! Remember to subscribe and leave a positive review so that I can keep this content coming!  Check us out on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and ironcrewathletics.com!

In this episode, Danny discusses how to create a proper warm up for your individual workout.  He also dives into the topic of how to create an awesome warm up for group classes.  Lastly, Danny goes off on a tangent about mindset going into a warm up.   Remember to follow me on Instagram @ironcrewathletics, Facebook at Iron Crew Athletics, and LinkedIn at Danny Burde.  If you like this podcast, remember to subscribe and leave a positive review!

In this curse word free episode, Danny dives into how to stay on track with your exercise and nutrition when you have small children.  He also discusses his secrets to getting your little one's to eat healthy.  This is a must listen for all parents, future parents, or anyone who has children in their life. 

Do you have trouble getting to work, school, or the gym on time?  Have trouble falling asleep because you’re constantly thinking about the stress of waking up?   In Episode 2 of the Iron Crew Podcast, Danny shares his tips on how to plan your morning out so that there is no thinking involved, and how to create an evening routine thats puts you in a rested state of mind so that you fall asleep effortlessly.  He calls these a “mindless morning” and a “nourishing night”. 

Meet your host of the Iron Crew Podcast, Danny Burde!  Danny dives into what inspired Iron Crew Athletics, his background as an athlete/coach, and how he became Jason Khalipa's first member at NC Fit.