Iron Crew Athletics

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Fixing Low Back Pain, Top 5 Easy Protein Foods, When to Intermittent Fast, & More - Iron Crew Podcast Episode 178

Latest podcast up!

Iron Crew Podcast – Episode 178 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…

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Prison Diary | Week 2 - You Have to Die to Be Reborn - Iron Crew Podcast Episode 177

New podcast up!

To Truly Grow We Must Bury Our Past Iron Crew Podcast – Episode 177 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…

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The Science Behind Coffee, Caffeine, & Dehydration

Learn the science behind coffee and dehydration.

Does Coffee Really Dehydrate You? Ever drink a ton of coffee and have to pee really bad right after? Yup, me too! But the science says that coffee dehydrates you, and often times when you drink coffee your urine tends to be more on the dark yellow side. What gives? Here’s what the research says… 1. Caffeine has a slight diuretic effect, meaning it will make you want to urinate more, which…

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How Being a Mentor Can Save Your Life, Why Everyone Should Learn Chess, How Many Calories Sex Burns, & More - Iron Crew Podcast Episode 176

New Podcast up on all platforms!

Learn to Apply the Principles of Chess to Real Life Iron Crew Podcast – Episode 176 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…

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The Truth About Fasted Cardio and How Fat Loss Works

The Truth About Fasted Cardio and How Fat Loss Works

Does Fasted Cardio Actually Burn More Fat? Still stuck in the 90’s doing fasted cardio? You aren’t alone. First off, there is a time and a place for fasted cardio and it is a principle that I use regularly. Many people misunderstand the concept of fasted cardio and therefor misuse it. Here is what you need to know. Fasted cardio is when you perform longer cardiovascular exercise after not…

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Prison Diary | Week 1 - This Will Not Break Me - Iron Crew Podcast Episode 175

Learn about how I coped emotionally, mentally, and physically my first week while incarcerated.

Week 1 was in a full lock down, maximum security facility. Iron Crew Podcast – Episode 175 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…

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Losing Fat While Maintaining Muscle, Fixing Hip Pain After Deadlifts, Managing Energy Levels, & More - Iron Crew Podcast Episode 174

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Learn to whether the storm by properly managing your energy levels. Iron Crew Podcast – Episode 174 Danny discusses how to accomplish new years resolutions, manage energy levels, and how to listen to your body’s pain signals in order to decipher if you should keep moving or not. He then answers listener questions… Does a smoothie count towards your daily hydration? How do I cut body fat…

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Is it Healthy to Eat the Same Foods Every Day?

Check out how eating lots of the same foods can affect your overall health and performance.

The topic of nutrition is complicated, I’m here to simplify it for you. Am I the only one who likes to eat the same meals every day? Okay good, I’m not the only crazy one out there? Glad I’m not alone. If you’re like me, and many others out there who are committed to their fitness, you are probably looking for ways to simplify your meal prep to make sure you get enough of what you need, but…

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Avoid These Exercises When Your Life Gets Overly Stressful

Avoid These Exercises When Your Life Gets Overly Stressful

Is Intensity the Answer When Your Life is Stressful? If your life is stressful, there are certain types of exercise routines that you should avoid. The first thing to acknowledge is the fact that exercise in and of itself, IS a stressor. Your body doesn’t differentiate between different stressors that we place on it. If you have financial issues, relationship problems, or are sleep deprived,…

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Become a Better Person by Putting Yourself in Uncomfortable Situations

Become a Better Person by Putting Yourself in Uncomfortable Situations

I’m attempting to run a 5 minute mile to get outside of my comfort zone. Getting outside of your comfort zone requires you to do one thing… grow physically, psychologically, and emotionally. When you decide to intentionally place yourself in a position that will put your far outside of your comfort zone, you are committing to self growth. This self growth can come in so many ways. You toughen…

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How to Cope with Anxiety & Depression When Your Life is Going Bad

Learn how to cope with stress and anxiety in this latest article!

Running is one of the best things for your mental health. When things seem to be going horrible in your life, things can be so overwhelming with no end in sight. You can’t seem to put one foot in front of the other. I’ve been through some very challenging moments in my past, most of which were self imposed. Nonetheless, I have gotten very good at managing difficult situations and making the…

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Prison Diary | Week 0 - Why Prison Made Me a Better Person - Iron Crew Podcast Episode 173

Learn about the events leading up to my incarceration and how being in prison made me a better person. Available on all platforms!

Being in Prison Forced Me to Face My Personal Demons Iron Crew Podcast – Episode 173 In the Prison Diary episodes, I read each one of my daily journal entries 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…

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15 Minute Running Warm-Up for 10k or Less

Here is my favorite running warm up for any distance up to 10k!

Prep Your Body and Mind with This 15 Minute Running Warm Up If you are trying to put forth a strong effort in your runs, a proper warm up is a must. This warm-up is fantastic for those running, or training for, a distance of 10k or less. The warm-up is designed to prep the ankles, calves, knees, and hips for a fast effort. I would not recommend this warm up for anything longer than a 10k, as it…

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4 Ways to Improve Well Being in 2022 - Guest Blog by Gloria Martinez from WomenLed.org

Check out this guest blog written by Gloria Martinez from WomenLed.org! WomenLed.org helps empower women with the tools to start their own businesses and promote within their organizations. A must read!

Your well being is not just physical, it is emotional and spiritual Everyone wants to feel and look their absolute best, but many think that only applies to dieting and exercise regimens. While these are crucial and highly beneficial, it’s also important to work on your health and wellness in ways that improve all aspects of your well-being. 1. Make Exercise a Priority Okay, yes, exercise…

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9 Day Detox Challenge (FREE)

9 Day Detox Challenge (FREE)

In less than 20 minutes per day, this 9 day challenge will help you gain momentum towards optimum health and wellness. Learn how to rid your body of harmful substances so you can create sustainable health habits that will change your life. The tasks in this guide are designed to improve your overall well being by getting back to basics. This is not just physical, it is emotional and…

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Private Iron Crew Community

Private Iron Crew Community

What You Get When you enroll in the Iron Crew Athletics private Facebook page, you are providing yourself with lifetime access to a community of growth minded individuals who care about your physical, emotional, and psychological wellness. These are people just like you…parents, husbands, wives, sons, and daughters who are passionate about health and wellness. This is your direct portal to daily…

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Iron Crew - Build

Iron Crew – Build

Achieve long term, sustainable results with Iron Crew – Build… a full body, 3 phase weightlifting program designed for anyone who wants to build muscle & burn body fat. What You Get Exercise Program – 12 week program for all levels: Beginner, Intermediate, and Advanced. Everything you need to know including exercises, sets, reps, and rest periods. 3 Phases – Volume, Hypertrophy, & Strength. Each…

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