Strong By Design Podcast

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Eat doughnuts, French fries, pizza and ice cream on a regular basis and you will look like a walking fast food advertisement. Eat colorful fruits and vegetables, whole fresh foods and high-quality proteins and fats and your body will turn heads at the beach. 

Sounds simple yet most of us struggle with sensible nutrition advice and find ourselves enjoying far too many high calorie sugary treats. We are literally addicted to bad food. 

Sadly, our culture has made our enjoyment of food a very dangerous activity for decades resulting in food related disease and obesity that’s off the charts! 

High sugar, deep fried fat and overly processed foods will transform you into a ticking time bomb but our special guest today on Strong By Design is an integrative herbalist, nutrition educator, author and wellness coach. Discover how Jovanka Ciares is leading the charge on health in the land of abundance with her Get Off Sugar program. 

“Every choice you made – what you feed your mind, body, and soul – eventually leads to a state of wellness.” - Jovanka Ciares 

Time Stamps  

0:52 – Welcome to the ‘Strong by Design’ podcast

03:54 – Get to know today’s special guest, Jovanka Ciares 

05:49 – The truth about sugar: What’s the difference between natural vs. artificial sugar 

09:00 –The true meaning of wellness 

13:41 – Sugar addiction: Jovanka on why is sugar so addictive 

18:18 – How sugar impacts your immune system 

23:00 – Discover the 5 foods that are surprisingly high in sugar

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Where there is no vision, the people perish. —Proverbs 29:18 

Whether we realize it or not, we are all leaders. Some of us may be in a position of leading hundreds if not thousands of other people while others just a handful.  

But to be truly good as a leader you must first get great at leading one person, yourself. 

Leadership begins with the person you see in the mirror every single day and the decisions made and actions taken by that person. Decisions and actions taking us closer to or further from our vision for our lives. 

Our guest today on SBD is Annie Yatch, Chief Transformation Officer 

and co-founder of Seal Team Leaders. Annie and her team focus their training on communication, feedback systems, and accountability processes that create the most sustainable fulfillment and success for all.  

In the words of the amazing Craig Groeschel, “Everyone wins when the leader gets better.” 

“Our biggest pain and trauma are actually the source of your greatest lesson and your greatest calling. Once you identify what this trauma is and do some work on it, you can step more into the calling or the reason why you are here."
- Annie Yatch 

Time Stamps  

00:45 – Welcome to the ‘Strong by Design’ podcast 

02:43 – Get to know today’s special guest, Annie Yatch 

04:25 – Discover the true meaning of leadership 

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Ever feel trapped by the life you’re living?  Like you’re stuck in the hamster wheel of life? 

Back in 2016 our guest on SBD, Crystal O’Keefe, found herself in corporate America with those same thoughts and feelings. Crystal was successful in her career but it was a grind and somewhere deep down she knew this wasn’t her purpose.  

She was not fulfilled and it was at this point she tried something new and developed a brand-new passion, Peloton. 

Eventually this newfound challenge transformed her entire life, helping Crystal to significantly transform her body, her mentality and her career path. 

Now with the Clip Out Podcast and other projects, she’s helping other men and women experience the power of pushing yourself to do things outside of your comfort zone. Remember, it’s never too late to live your best life!ep 

"Going outside of your comfort zone, in any areas, is so important... Now, I feel like working out has made me comfortable with being uncomfortable." - Crystal O'Keefe 

Time Stamps  

00:55 – Welcome to the ‘Strong by Design’ podcast 

04:40 – Get to know today’s special guest, Crystal O'Keefe 

07:20 – Crystal on how her newfound love for the Peloton bike helped her get back on track with her fitness goals 

12:47 – Discover how her love for Peloton bike prompted her to start a podcast 

19:55 – The power of going out of your comfort zone 

24:16 – How to choose which bike instructor to ride with 

27:22 – Crystal talks about the different Peloto

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The conclusion to Never Give Up on Your Dreams ft. Jason Meland… 

“It’s hard to beat a person who never gives up.” -Babe Ruth 

Sounds simple enough right, just don’t quit. Many of the greatest of all time (GOATs) in their respective sport or career are known to chant this famous mantra. 

However, when this principle is applied in your life, in all areas of your life, it can have massive impact and ripple into everything that you do. 

Today’s guest on Strong By Design is Jason Meland, a fitness and media coach, who teaches and inspires others to use their story and voice for impact. If creating content on social media and growing a business is of interest to you then this episode is a must listen. Jason teaches: Be seen. Be heard. Be impactful. 

Host Mike Westerdal and Jason talk about Jason’s passion for fitness, his early years as a firefighter/EMT, his American Ninja Warrior skills and how he’s changing lives today. 

"In order to be great, you first have to be good. In order to be good, you first have to be bad. In order to be bad, you first have to try... And a lot of people just do not try."
- Jason Meland 

Time Stamps  

00:24 – Welcome to the ‘Strong by Design’ podcast 

00:50 – The value of having a coach in business and life 

05:40 – Jason gives tips on what to look for when hiring a coach 

12:37 – Discover the biggest mistakes people make when live selling 

19:22 – Jason reveals the key to successful selling 

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“It’s hard to beat a person who never gives up.” - Babe Ruth 

Sounds simple enough right, just don’t quit. Many of the greatest of all time (GOATs) in their respective sport or career are known to chant this famous mantra. 

However, when this principle is applied in your life, in all areas of your life, it can have massive impact and ripple into everything that you do. 

Today’s guest on Strong By Design is Jason Meland, a fitness and media coach, who teaches and inspires others to use their story and voice for impact. If creating content on social media and growing a business is of interest to you then this episode is a must listen. Jason teaches: Be seen. Be heard. Be impactful. 

Host Mike Westerdal and Jason talk about Jason’s passion for fitness, his early years as a firefighter/EMT, his American Ninja Warrior skills and how he’s changing lives today. 

"Not taking ‘no’ for an answer on something you’re passionate about… Rules are meant to be re-written sometimes.” - Jason Meland 

Time Stamps  

01:31 – Welcome to the ‘Strong by Design’ podcast 

03:43 – Get to know Jason Meland, and how he got into fitness 

10:04 – Jason on helping others achieve their health and fitness goals  

11:12 – Jason shares his transition from a firefighter to a fitness and media coach 

15:25 – The power of not taking ‘no’ for an answer 

20:56 – Why should you surround yourself with supportive people? 

25:45 – Jason on creating growth from hardships

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When you think of God or Jesus, what first comes to mind?

Creator of the Universe, Son of God, Lord and Savior, Holy Spirit… possibly Father and Son?

These are all good things and certainly true however it’s not the only way He wants us to think of Him. How about friend?

Having a healthy relationship with God is also about friendship and companionship. Experiencing each other as friends do every day. The feelings associated with friendship are powerful and very real for us… and they should be with the Creator and Sustainer of life.

Today on Strong By Design, host Jared Haley speaks with his friend, Dave Powers, a brilliant singer and songwriter from the Denver area who has a deep connection with the Holy Spirit.

“God gave you one mouth and two ears so you can listen twice as much as you talk.” -- Dave Powers

Time Stamps

0:53 – Welcome to the ‘Strong by Design’ podcast

03:45 - Get to know today’s special guest, Dave Powers

11:42 – Discover the preparations Dave made to hear God’s voice

21:37 – Dave shares his conversation with God

25:51 – Dave on what does it mean to be friends with Jesus, and what does that friendship look like

34:02 – The power of talking to Jesus through prayer

46:35 – Dave on developing an intimate relationship with Jesus

59:55 – Dave’s words of encouragement to those who want to grow a friendship with Jesus

 Resources:

• Mountain City
• Worship and the Word
• Rolig: Ambient Music

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Everyone longs for a hero to save the day and most people all over the world love a good Superhero movie. 

So then, what are the characteristics we associate with a hero that make them so powerful and amazing?  Well, heroes are brave, courageous, strong, and fearless.  

Yes, those are great but what about this list of attributes… loving, compassionate, truthful, devoted, humble, meek, patient and oh yes, sacrificing. 

While the first list gets the attention at the box office, the second list is the foundation of any great Superhero at his or her core.  And those attributes are also associated with the ultimate hero, Jesus of Nazareth. He is often the star of the movie, whether people realize it or not. 

In his 3rd time on the Strong By Design podcast show, Frank Turek shares his insights about his latest book, Hollywood Heroes with host Chris Wilson. 

“We all want to have a hero come in and save us and take us to a place of bliss… That’s what Jesus actually does.” - Frank Turek 

Time Stamps  

01:01 – Welcome to the ‘Strong by Design’ podcast 

03:02 – Meet Frank Turek, speaker and award-winning author 

05:30 – Frank discusses his new book, ‘Hollywood Heroes: How Your Favorite Movies Reveal God’ 

12:40 – Captain America vs. Iron Man: Discover their respective unique characteristics and how it relates to Jesus 

20:50 – Frank reveals how Harry Potter points to the ultimate hero, Jesus 

27:53 – Frank deep dives into the Star Wars saga 

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Most people will never run 26.2 miles. Only a very small percentage of the population are willing to push themselves to that extreme level of endurance. 

Not only is that distance intimidating physically, the mental demand may be even more jaw dropping for any aspiring competitive athletes. 

Today’s guest, Dave Frazier, is a longtime friend of SBD host, Jared Haley, and shares some sound advice when it comes to taking control of your health and training for the world’s most popular foot race, a marathon. 

"The key is to just go slower… If you feel like 'ugh, I’m not just gonna make it' -- you're either going too fast or you've been going so long that you need some fuel to keep going."
- Dave Frazier 

Time Stamps  

0:40 – Welcome to the ‘Strong by Design’ podcast 

01:26 – Get to know today’s special guest, Dave Frazier 

06:36 – Dave shares the major changes he made in his diet and nutrition 

10:21 – Importance of having a healthy relationship with food 

12:00 – Dave recounts his journey toward fitness 

17:40 – What training for a marathon looks like 

26:47 – The importance of proper nutrition, hydration, and following a training plan 

34:17 – Dave talks about lessons learned from the new marathon training plan 

42:29 – Discover the challenges he faces as a marathon runner

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God says over and over again.  Fear not!  Do not be afraid.  Be strong and courageous.  Trust me.   

Why?  Fear doesn’t seem like the most serious of vices, it’s not one of the 7 deadly sins, nor is it the object of church discipline.  So why does God tell us to stop being afraid more often than he tells us anything else?   

It’s not to spare us from emotional discomfort.  Rather it is because fear sabotages flourishing.  Fear keeps us from following God wholeheartedly.  As John Orberg says, “Fear is the number one reason human beings are tempted to avoid doing what God asks them to do.”   

Today on the Strong By Design podcast show, host Mike Westerdal sits down with friend and pastor of Skycrest Community Church, Chris Stephens, to discuss the topic of fear and the impact on flourishing. 

"Failure is essential because there are some lessons we are not going to learn if we don’t fail... So don’t be paralyzed in fear of making the wrong decision.” - Pastor Chris Stephens 

Time Stamps  

00:00 – Choosing courage over fear 

01:22 - Welcome to the ‘Strong by Design’ podcast 

01:45 – Get to know today’s special guest, Pastor Chris Stephens 

06:44 – Pastor Chris on what does the Bible mean when it tells us to FEAR NOT 

11:58 – The power of decisiveness 

15:20 – Pastor Chris dives deep into the types of fear 

26:29 – What to do when fear interferes? 

30:55 – Training for courage: How to live

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Ever wish you had more time to get stuff done? 

Time is a constant… the one thing we all get the same amount of each day no matter our level of success, wealth or determination to GSD. 

And for many, the feelings of overwhelm and anxiety has reached an all time due to the increasing speed of life. So, what can we do? 

In today’s episode, host Chris Wilson discusses the many strategies we can all apply in our lives to create more time, live our best lives and slow down time. (Insights based on an article he recently read). 

"I wish we could just press a giant red button and press pause to get done what's in front of us so that we could be prepared for the stuff that's coming."  -Chris Wilson 

Time Stamps  

00:00 – Do you wish time would slow down? 

00:52 – Welcome to the ‘Strong by Design’ podcast 

05:12 – Host Chris Wilson gives tips on how to slow down time 

11:02 – Why time slows down when you’re traveling 

13:43 – The power of breaking down your goals into manageable pieces 

18:18 – Why are new experiences important to our lives? 

22:28 – The magic of enjoying the sound of silence 

24:40 - Chris on how journaling prompts to slow down time 

29:38 – Why it’s important to capture those special moments 

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