{"podcast":{"title":"Iron Hero FitCast","slug":"iron-hero-fitcast-7081745","podcast_index_feed_id":7081745,"rss_url":"https://feeds.captivate.fm/iron-hero-fitcast/","website_url":"https://ironherocrossfit.com/","image_url":"https://artwork.captivate.fm/0d19906b-4467-4497-b6db-99d66c72432a/cG8Dw90PxZZFIDe0QF_61Ee9.jpeg","author":"Iron Hero CrossFit","episode_count":87,"summary":"Welcome to the Iron Hero FitCast - your guide to taking real action on your fitness journey. Hosted by the team at Iron Hero CrossFit, we are dedicated to giving you practical, powerful strategies to lose weight, build strength, and elevate your health. You’ll hear real client success stories that prove what’s possible, along with insights from our coaches and personal stories to inspire change. This isn’t just a podcast; it’s a call to action. Stop thinking about change and take action. Let's unlock those steps together!","last_synced_at":"2026-07-08T04:20:46.440261+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745"},"episode":{"title":"Stretches for Non-Stretchers","slug":"stretches-for-non-stretchers","published_at":"2026-02-03T09:00:00+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/stretches-for-non-stretchers","show_page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745","url":"https://ironherocrossfit.com/","audio_url":"https://episodes.captivate.fm/episode/55eaf27f-2b82-48b3-b05f-0a1c627ebd82.mp3","summary":"Episode Description: Seriously, who likes to stretch. And for those who do, do you stretch before you workout? After you workout? How do you pick your stretches? Let's investigate. What We're Covering: Why should you stretch in the first place? If you sit, you probably have to work on these stretches How often? How much time per stretch? Breathing + stretching Post workout? Pre-workout? Order of operations? The stretches to use Take action Video Links: Doorway stretch Lizard stretch Foam rolling the quads/hip flexors Standing hamstring stretch Wall glute stretch","meta_description":"Episode Description: Seriously, who likes to stretch. And for those who do, do you stretch before you workout? After you workout? How do you pick your str…","key_points":[],"chapters":[],"topics":[],"duration_seconds":481,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/iron-hero-fitcast-7081745/episodes/stretches-for-non-stretchers/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/stretches-for-non-stretchers.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}