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What does ‘gratitude’ mean to you?

How often in life do you focus on the blessings and show appreciation to those who mean the most to you?

This one emotion can be life changing if you allow yourself to live in the present and see the world for its beauty. It’s what makes us truly human and provides much needed perspective.

In today’s episode on Strong By Design co-host Chris Wilson discusses the power of gratitude with friends and colleagues Samanatha Harrison and Kristen Dixon. Giving thanks and praise for every breath we take, for every day we have and for our connection to nature and our relationships helps give true meaning to our lives.

"Gratitude comes in all different forms. We need to slow down a bit to acknowledge and embrace it in order to show [gratitude] to others. -Kristen Dixon

 Time Stamps

0:24 – Welcome to the ‘Strong by Design’ podcast

4:25 – Team Critical Bench on what does it really mean to be grateful

11:36 – Why little things in life matter the most

14:28 – Ways to practice gratitude

21:06 – Host Chris Wilson shares bible verses that remind us to be grateful

25:50 – Is it possible to feel grateful and sad at the same time?

30:22 – How gratitude helps you get a better night’s sleep

34:32 – Team Critical Bench reveals the no. 1 thing they are most grateful for

40:40 – Key takeaways from the episode

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This is PART 2 to a life changing conversation that will reset your brain and your body if you’re willing to be disciplined for 75 days!

Over 40 hormonal fat loss expert and best-selling online nutrition author Shaun Hadsall speaks with friend and co-host Chris Wilson about Andy Frisella’s 75 HARD program.

As Shaun says in the episode, it’s not 75 “kind of” HARD! It’s time to make a life changing decision and be ALL IN!

Shaun continues the conversation going into great detail about his diet of choice (carb cycling), the power of accountability with trusted friends and his workout habits.

"You can't speed up or slow down time, TIME IS TIME... you can only manage focus." -Shaun Hadsall

Time Stamps

0:24 - Welcome to the 'Strong By Design' podcast

1:20 - The power of protein for weight loss

5:16 - Discover the downside of too much cardio

7:50 - Shaun Hadsall on how to do carb cycling for weight loss

13:20 - Macro tracking: How to count macros for weight loss

15:14 - The importance of having an accountability partner

19:02 - The power of planning

25:42 - Shaun discusses the 3 steps to burning fat cells

32:45 - Where you can go to connect with Shaun Hadsall

34:20 - The power of positive thinking

Resources:

• 75 HARD
• com

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It’s not 75 “kind of” HARD… it’s time to be ALL IN!

Over 40 hormonal fat loss expert and best-selling online nutrition author Shaun Hadsall speaks with friend and co-host Chris Wilson about Andy Frisella’s 75 HARD program.

Shaun goes into great detail about his personal experience with the 75 HARD program, the mental toughness required, his diet of choice (carb cycling) and the power of rituals and saying NO.

This is PART 1 to a life changing conversation that will reset your brain and your body if you’re willing to be disciplined for 75 days!

"It's not a physical transformation program, it's a mental toughness program." -Shaun Hadsall

Time Stamps

0:24 – Welcome to the ‘Strong by Design’ podcast

3:08 – Get to know Fat Loss Expert Shaun Hadsall

6:54 – Shaun talks about how he first got into the fitness industry

12:22 – Shaun on overcoming resistance to change

14:23 – The 75 Hard Challenge: Everything you need to know

21:53 – Discover the pros and cons of the ’75 Hard Challenge’

26:05 – Shaun recounts their ’75 Hard Challenge’ Cabo reward trip

27:58 – Shaun on what are the ’75 Hard’ rules he’ll continue to follow

30:30 – How the ‘75 Hard Challenge’ improved his mental toughness

38:35 – Card Cycling: What is it and how does it work?

Resources:

• 75 HARD
• Beyond40.com

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How many times have you thought about whether or not intermittent fasting would be the ONE thing to help you lose weight?  Maybe you even gave it a shot, but found it just wasn’t working for you the way you had hoped or were told.

Today, Coach Tonya sits down with Gin Stephens, one of the leading experts on how to successfully do intermittent fasting.  Gin has been using intermittent fasting since 2014 and has written several books, including the NY Times Bestseller Fast.  Feast. Repeat, that teaches you how to use intermittent fasting so that it fits your life.

What Gin shares in the podcast today is that IF is really not a diet, but “a lifestyle plan with weight loss benefits.”

"Intermittent Fasting is a health plan with a side effect of weight loss." -Gin Stephens

Time Stamps

0:24 – Welcome to the ‘Strong by Design’ podcast

1:08 – Meet Gin Stephens, author of New York Times Bestseller ‘Fast. Feast. Repeat’

2:00 – Gin recounts her journey from teacher to author and intermittent faster

6:55 – Intermittent Fasting 101: What is it, and how does it work?

11:15 – Gin reveals the key to successful Intermittent Fasting

15:28 – A beginner’s guide to Intermittent Fasting

22:20 – Gin on why Intermittent Fasting is a lifestyle, not a diet

28:15 – Health benefits of Intermittent Fasting

32:25 – How to unlock your body’s natural ability to self-clean

34:32 – Intermittent fasting during menopause: Could it work for you?

40:19 – Gin on what foods to eat while intermittent fasting

46:38 – Where you can go to connect with Gin Stephens

Resources:

• GinStephens.com

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Leadership takes guts, grit and lots of passion. So, after 199 episodes on our podcast show we gathered up some of our favorite conversations about the leadership mindset and what it takes to lead people.

Whether you’re leading a small or large team OR just searching for ways to better lead yourself in life, this episode is filled with gold nuggets from start to finish. You’re in for a real treat from the best of the Strong By Design podcast show!

"You've got to find the 3, 4 or 5 things that most move your spirit, when I'm doing those things 80% of the time then my passion is flowing and people feel that!" -Todd Durkin

Time Stamps

Ep 200 – The Leadership Mindset – What it takes to be a Strong Leader

0:24 – Welcome to the ‘Strong by Design’ podcast

3:18 – Overcoming FEAR with the Mind Right Maniac - Todd Durkin

6:29 – The power of taking action

8:58 – Todd on how to overcome fear

14:46 – Be Unstoppable with Craig Ballantyne

16:27 – Craig shares his honest experiences with anxiety

18:50 – How to create freedom through structure

21:31 – 7 Keys to be Strong By Design ft. Chris Wilson and Mike Westerdal

25:59 – How cultivating an ‘Attitude of Gratitude’ can improve your life

29:12 – The power of faith in God

30:46 – Top 3 Secrets to Business Success ft. Chris Wilson and Mike Westerdal

34:40 – The untold truth about networking

39:06 – Mike on finding freedom through surrender to God

41:30 – The power of passion and perseverance

44:42 – ROAR: Claim Your Territory ft. Dr. Ron Eccles

47:59 – Discover Dr. Ron’s personal growth journey with God

50:04 – Dr. Ron on helping business owners achieve their full potential in life and business through ‘ROAR!’

53:33 – Dr. Ron reveals inspiration behind ‘ROAR!’

57:55 – The importance of being proactive in life

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Are all those supplements you have in the cupboard really making any difference in how you feel?  Have you honestly noticed improvements in your health and wellness to the extent that you have stayed committed to a supplement regime?  Or is the cupboard full of supplements that are now well past their expiration date?

Eileen Durfee, founder of Creatrix Solutions has spent the last several years of her life asking the question, “What is really going on in our bodies at a deep cellular level and what can we do to get older in an optimal stat of health?”

From spinal fitness, to coffee enema’s, to sauna’s, to simply spending the first 10 minutes of your day taking the morning rays of sunshine … Eileen has a lot to say about what we need to be doing more of and what can actually have the greatest impact on our health and wellness for life.

"Oh my gosh, do a coffee enema! Use it at the other end of your body." -Eileen Durfee

Time Stamps

0:24 – Welcome to the ‘Strong by Design’ podcast

1:37 – Get to know Eileen Durfee, founder of ‘Creatix Solutions’

3:47 – Eileen recounts her journey into alternative wellness, and how it motivated her to create wellness and detoxification products

18:47 – The importance of spinal health

22:40 – The power of detoxing your body

30:58 – Eileen on helping others reach optimal health and wellness

35:59 – Hydration: Are you drinking enough water?

38:35 – Eileen talks about the health benefits of coffee enemas and why you should add it to your daily routine

44:58 – Hair Analysis Tests: What is it and how it works?

49:51 – The Sauna Fix: Eileen talks about the power of sauna therapy

56:38 – Where you can go to connect with Eileen Durfee

Resources:

• CreatixSolutions.com

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It’s that time of year again… time to get SPOOKED!

In this special episode on Strong By Design, the team comes together to share spooky scary Halloween tales and stories. The conversation is more for entertainment but a real account of our collective past. Some of these stories definitely make the hair stand up on the back of your neck… especially the old man in the chair and the knocking thirsty grandfather.

It’s important to mention that in no way is this episode about divination or anything challenging our Christian faith. These are honest experiences and some of them don’t appear to have explanations. We all stand firm in our belief in God and our Lord and Savior Jesus Christ.

That being said, it’s time to be entertained and a bit frightened.

"Hanging on the side of the railing was this giant bat... a big one with the smashed-up face." -Samantha Harrison

Time Stamps

0:24 – Welcome to the ‘Strong by Design’ podcast

2:30 – Sam’s bat infested home

11:01 - Do you believe in ghosts? The old man in the chair…

17:16 - The origin of Halloween

19:31 - The tale of sleepwalking… Grandpa comes knocking

27:24 - Team Critical Bench talks about haunted places and restless spirits

32:32 - Coach Chris shares his mom’s ‘UFO’ experience

39:50 - Team Critical Bench reveals what they will dress up for Halloween

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Have you been living with debilitating and agonizing back pain… for years?

Are you feeling frustrated and hopeless because nothing has worked to give you any true, lasting relief and ultimately no solution to the daily pain and suffering you endure?

For 9 years our very own Tonya Fines suffered with the worst back pain that just would not go away no matter what she did... and she wasn’t the only one suffering, her 3 children missed their young, energetic mom.

Find out how she was able to get rid of her back pain using a 10-minute morning ritual that can easily be done in your own home. Coach Chris Wilson hosts this special episode with his friend and colleague Holistic Health Practitioner Tonya Fines.

"I went to pick up a towel and went... 'Oh my gosh, that should not hurt that much!' Once your spine is out of alignment it affects everything." -Tonya Fines

Time Stamps

0:24 – Welcome to the ‘Strong by Design’ podcast

4:12 - Spine 101: Anatomy and how it works

13:27 – Tonya Fines on how to keep your spine healthy as you age

19:06 – Tonya talks about the ideal spine alignment

28:22 – Signs and symptoms of spine misalignment

33:33 - When should you see a chiropractor?

40:05 – Causes of spine misalignment

45:44 – Ways to improve your posture and alignment for your spine

47:41 – The importance of walking daily

49:39 – ‘Unlock Your Spine’: The key to perfect alignment

56:34 – Tonya on what can the ‘Unlock Your Spine’ program do for you

Resources:

• UnlockYourSpine.com

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Each day is a new opportunity to work on yourself.

Sadly, the average person often runs away or hides from change. Changing who you are takes work, it can be scary, and it requires a healthy dose of humility and self-reflection.

But those of us willing to put in the work, be open to change and eat some humble pie here and there are the thought leaders, entrepreneurs and highly motivated individuals making a difference in this life.

It takes passion and a growth mindset to be truly successful in this life like our guest today Ryan Munsey from the Better Human Project. Ryan is an author, speaker and high-performance coach. Chris Wilson hosts this episode of Strong By Design to uncover what makes Ryan tick and what his big plans are for the future.

"When you look at successful people, success leaves footprints. What are all these people who are having success doing?" -Ryan Munsey

Time Stamps

 0:24 – Welcome to the ‘Strong by Design’ podcast

2:09 – Get to know Ryan Munsey, the author of ‘F*** Your Feelings’ and co-founder of ‘The Better Human Project’

9:20 - The importance of personal accountability

15:01 – How Ryan got into the world of podcasting

19:52 – Ryan gives tips on how you can master the art of public speaking

23:44 – Ryan recounts opening up his own performance training facility

28:49 – Ryan reveals the meaning behind his own performance training facility’s name

36:13 – 'F*** Your Feelings': Master Your Mind, Accomplish Any Goal, and Become A More Significant Human

41:02 - What's next for Ryan?

46:22 - Ryan on why you should try and give things a go

52:20 - Where you can go to connect with Ryan Munsey

Resources:

• RyanMunsey.com
• FuelthePursuit.com

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What’s the underlying quality that highly successful people have? It’s not finances, it’s not education, talents or skills.

It’s their unshakeable commitment to a desired outcome… in other words, consistency.

Staying the course is not an easy thing to do but if you’re searching for greatness in anything that you do, that grit, that determination is what separates you from the pack.

It’s something our guest today, Cody McBroom, refers to as relentless consistency. Listen in as co-host Chris Wilson has an in-depth conversation that could move the needle in your personal and professional life.

"If you have an end goal it means you want change, you want something different than what you have right now." -Cody McBroom

Time Stamps

0:24 - Welcome to the ‘Strong by Design’ podcast

2:20 – Meet the ‘Tailored Coaching Method’s’ founder & CEO, Cody McBroom

14:42 – Cody on helping others reach their fitness goals

17:20 – Cody dives deep into how to become relentlessly consistent

26:14 – Discover the key to achieving your goals

30:26 – The power of taking action

36:06 – Cody on the importance of showing yourself grace

41:14 – Why accountability is so important

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