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Have you ever experienced accidental leakage?

You’re going to discover the one tight muscle in your upper body that has been damaging your pelvic muscles making everything weak down below.

These muscles are crucial if you want to get back to living an active lifestyle without the embarrassment of pee leaks.

If you are one of the millions of Americans who suffer from leaking whenever you cough, sneeze or lift something heavy our guest today, Alex Miller, is about to reveal the most important pelvic strengthening exercises you’ll find anywhere.

Alex is a Fitness Instructor and Women’s Health Specialist from Vancouver, Canada.

She's certified in TRX, treadmill interval running and mat pilates and has become an expert in prenatal and postnatal fitness, weight training, functional movement, and meditation.

"The pelvic floor and your core is the foundation to everything... these are the muscles you need to focus on." -Alex Miller

Time Stamps

0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast

1:15 – Get to know Alex Miller more

6:10 – The Pelvic Floor: What it is and what you need to know

12:24 – Alex Miller recounts early business struggles

16:11 – The importance of a healthy pelvic floor

21:59 – What is the ‘Pelvic Floor Strong’ program?

24:27 – Alex Miller on how having healthy pelvic floor changed her life

26:44 – What’s next for Alex Miller?

29:20 – Connect with Alex Miller through her official Facebook page

Resources

• Pelvic Floor Strong

Connect w/ Alex:

• Instagram
• Facebook

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• Youtube
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• CriticalBench.com
• StrongByDesignPodcast.com

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• CriticalNutritionLabs.com
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At first glance, all people notice about Mitch are his massive bodybuilding muscles.

But this man is on a mission that goes far deeper than your appearance. Mitch Muller is here to make a lasting impact in the hearts and minds of men, an eternal Kingdom impact.

His business, Mindset Fitness, is his platform to reach people with fitness and bodybuilding. But his true calling in life is to inspire individuals through a lifelong transformation in Jesus Christ.

Get to know Mitch and how he uses his story and the Spoken Word to deliver his powerful message to the world. Coach Chris hosts this episode of the Strong By Design podcast.

"If God was able to use me to speak life into other men, then He can do that for anybody." -Mitch Muller

Time Stamps

0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast

3:24 – Mitch Muller recounts his fitness journey

11:05 – How he met God at the gym

19:49 – How parents affect their children's faith

26:17 – How Mitch Muller started the ‘Mindset Fitness’

31:15 – Mitch Muller talks about ‘Mindset Fitness’ philosophy and mission

40:30 – Mitch Muller on incorporating faith into fitness

44:18 – Transforming men’s lives through ‘Mass Construction’ coaching program

49:38 – The power of the spoken word

57:55 – The importance of parents in our lives

1:02:20 – Get in touch with Mitch Muller through his social media channels

Resources

• Mindset Fitness

Connect w/ Mitch:

• YouTube
• Instagram
• Facebook

Connect w/ CriticalBench: 

• Youtube
• Facebook
• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

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• Facebook
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• CriticalBench.com
• CriticalNutritionLabs.com
• StrongByDesignPodcast.com

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You have the power to transform your life.

In life people want to follow: a leader with experience, a coach that’s faced adversity and won, and a man that has overcome challenges and comes out stronger.

Josiah Novak is all of that and more. He truly wants to help you transform your life like he did for his own. Find out his 10-minute trick to unlocking REAL lasting change and becoming the person you’re meant to be.

Coach Chris Wilson and Josiah Novak on this week’s Strong By Design podcast.

"It was a perfect storm and I gained 60+ lbs of fat in a couple years... I looked in the mirror and couldn't believe what I saw." -Josiah Novak

Time Stamps

0:25 – Get to know today’s special guest

3:03 – Josiah Novak shares where his passion for fitness comes from

9:00 – Josiah Novak opens up on fitness struggles, and how he overcame it

18:41 – The importance of moving your body everyday

23:55 – Pre-workout anxiety and jitters: Is it normal?

25:58 – Josiah Novak talks about ‘The 10-Minute Rule’

30:05 – Why diet sucks and what to do instead

39:54 – 5 things you SHOULD worry about

45:46 – Why embracing change is important

48:15 – Josiah Novak shares a client transformation story

53:54 – Connect with Josiah Novak through his social media channels and official website

Resources 

• True Transformation Podcast
• The True Transformation

Connect w/ Josiah:

• Facebook
• Instagram

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• Youtube
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• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

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Anthony DiClementi has had his own serious health challenges and these experiences have given him a unique skill set and perspective to FIX his body with ‘unconventional’ methods.

He believes that the conventional advice we are all given on how to live a better life is incorrect and that biohacking is the right solution.

His first book, The Biohacker’s Guide, released in 2016, is essentially an owner’s manual for your body.

Apparently, he is right in this because entrepreneurs and top executives are following his methods successfully.

Prepare to be enlightened and wowed as Holistic Health Practitioner Tonya Fines picks Anthony’s brain about the world of biohacking for optimal health and wellness.

"Everyone wishes for a better life... you have to be willing to do hard things and that turns a lot of people off." -Anthony DiClementi

Time Stamps

0:25 – Get to know today’s special guest, Anthony DiClementi

2:57 – Anthony DiClementi shares how he got into biohacking

6:05 – The power of the mind to heal the body

10:25 – Biohacking 101: What is it and how it works?

15:35 – The importance of mind-body-spirit connection

21:23 – Anthony DiClementi talks about learning from the extremes

23:06 - Why he believes there are NO incurable diseases

32:27 – Ways to overcome resistance

38:57 – The art of biohacking: Tips to improve your overall well-being

43:58 – Anthony DiClementi shares his typical daily diet

48:30 – Anthony DiClementi talks about controlled substances and its health benefits

52:25 – Where you can go to connect with Anthony DiClementi

Resources

• Biohacking Secrets
• The Biohacking Secrets Show

Connect w/ Anthony:

• Facebook
• Instagram

Connect w/ CriticalBench: 

• Youtube
• Facebook
• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

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• CriticalBench.com
• CriticalNutritionLabs.com
• StrongByDesignPodcast.com

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Mom said to eat your veggies?! And is fiber really a myth?!

Dr. Saladino is the leading authority on the science and application of the carnivore diet.

He has used this diet to reverse autoimmune issues, chronic inflammation, and mental health issues in hundreds of patients, many of whom had been told their conditions were untreatable.

He is the host of the popular Fundamental Health podcast and the author of the bestselling book, The Carnivore Code. Dr. Saladino is board certified as a Physician Nutrition Specialist and in psychiatry and completed residency at the University of Washington. 

You’re going to be blown away by this controversial conversation with Coach Tonya Fines and Dr Paul Saladino!

"Plants are clearly interested in you NOT eating them. Kale doesn't want you to eat it!" -Dr Paul Saladino

Time Stamps

0:25 – Welcoming today’s guest on ‘Strong By Design’ podcast

1:05 – Get to know Dr. Paul Saladino, and his Carnivore Diet journey

5:08 – The truth about the Carnivore Diet

16:05 – Dr. Paul Saladino on why plant-based diets do more harm than good

24:32 – Carnivore Diet: Is it right for you?

27:04 – Dr. Paul Saladino on how eating meat made us human, plays a critical role in the development of the human brain

32:15 – Dr. Paul Saladino goes into detail about types of plant toxins

41:05 – Why plants are not always our friends

47:15 – Fiber 101: Do we need it?

51:07 – Dr. Paul Saladino debunks some myths about animal foods

58:43 – Health benefits of a Carnivore Diet

1:05:26 – Organ supplements: What you need to know

1:13:00 – Dr. Paul Saladino talks about ‘nose-to-tail’ eating

1:14:54 – Where you can go to connect with Dr. Paul Saladino

Resources

• CarnivoreMD.com
• Fundamental Health Podcast

Connect w/ Dr Paul Saladino

• Facebook
• YouTube

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• Youtube
• Facebook
• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

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• CriticalBench.com
• CriticalNutritionLabs.com
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Growing on any social media platform requires time, dedication and lots of passion…

The Critical Bench YouTube channel has grown from 5,000 subscribers to 700,000 subscribers and 100,000,000 views in the past 7 years.

In this week’s podcast, Founder of Critical Bench, Mike Westerdal, digs deep into 7 of the most significant ingredients for growth and success on YouTube with longtime friend and colleague Chris Wilson.

Find out exactly what you need to get started, stay on track and climb quickly towards your first 10K subs on YouTube!

"So much can happen in 15 seconds... you've got to get to the reason why people clicked on your video fast!" - Chris Wilson

Time Stamps

0:24 – Welcoming today’s guest on ‘Strong By Design’ podcast

2:20 – Chris Wilson takes us back to the early days of ‘Critical Bench’ YouTube channel

8:18 – The importance of learning from others

11:28 – Tips on how to succeed on YouTube

17:45 – The importance of knowing your ‘Why’

25:20 – The power of a ‘Call-To-Action’

29:12 – How to create a strong, effective ‘Call-To-Action’

36:02 – Ways to keep viewers engaged on YouTube

40:58 – How to make your YouTube videos stand out

47:24 – How to overcome camera shyness

52:22 – Things you need to start a YouTube channel

57:10 – Pro tips to help you grow your YouTube channel

Resources

• CriticalBench YouTube Channel

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• Youtube
• Facebook
• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

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• CriticalBench.com
• CriticalNutritionLabs.com
• StrongByDesignPodcast.com

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True strength comes from life experience and perseverance.

Our guest today has both. Barb Ladimir is a super mom, workout fanatic, entrepreneur and all around badass.

She is living her passion and helping hundreds of women in her community transform their lives. Her business, Fitness320, is a bootcamp style program in the greater Tampa, FL area and doesn’t need a building to reach people, they come to you.

Fitness320 provides a variety of affordable fitness classes for all skill levels, so anyone can harness their “Power Within” and embrace a healthier, stronger and more fulfilling lifestyle.

Find out Barb’s big secret giving her the strength to kick butt in life, stay in amazing shape, be an incredible mom and grow her business… hint, it’s in the name Fitness320.

"Who doesn't want to be strong as a mother? Especially the mom at home changing poopy diapers." -Barb Ladimir

Time Stamps

0:25 - Welcoming today’s special guest on ‘Strong By Design’ podcast

3:14 – Barb Ladimir on growing up as a fitness enthusiast

9:58 – Ways to find yourself again when you’re feeling lost

14:29 – Ways to turn bad habits into good ones

16:23 – Barb Ladimir talks about ‘Fitness 320’

22:03 – Why ‘Fitness 320’ is more than just a fitness boot camp

25:56 – The connection between exercise and healthy eating habits

33:38 – Barb Ladimir talks about transforming women’s lives through ‘Strong as a Mother’ program

41:09 – Who is the ‘Strong as a Mother’ program for?

47:02 – Why core strength is so important

52:10 – The power of breathing properly

54:56 – The importance of knowing the 'Why' behind the 'How'

1:02:00 – Get in touch with Barb Ladimir through her social media channels

Resources:

• Fitness320
• Strong as a Mother

Connect w/ Barb:

• Facebook
• Instagram

Connect w/ CriticalBench: 

• Youtube
• Facebook
• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

Support the show

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• CriticalBench.com
• CriticalNutritionLabs.com
• StrongByDesignPodcast.com

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We are living in a culture of sex.

It’s everywhere we look, on magazine covers, in prime time tv shows, and everywhere on social media. With so many people giving in to their physical sexual desires, it’s no wonder why committed relationships, marriage and remaining faithful is harder than ever before.

Our guest today, Rob Kowalski, has lived on both sides of the ‘sex before marriage’ debate. From a self-proclaimed bad boy, male stripper and nightclub promoter to giving his life to Christ and abstaining from sex, Rob is reaching people all over the world struggling to control their urge for non-commitment sex.

His mess has become his message. Listen to his shocking testimony that shines a light on the issue of sex outside of marriage and how destructive it can become.

"I look back and yeah, I had so much fun... but a lot of my friends didn't make it out, they died early." -Rob Kowalski

Time Stamps

0:24 – Get to know today’s special guest, Rob Kowalski

3:45 – Rob Kowalski recounts childhood memory, how he got into stripping

7:33 – How his life changed after an encounter with God

14:12 – Rob Kowalski recounts hearing God’s voice

20:57 – Rob Kowalski on living a life of excess

28:39 – The importance of your sphere of influence

30:20 – Sex before marriage: Yes or No?

35:51 – The power of community

40:21 – CityFam: Changing lives through the power of community

46:35 – Connect with Rob Kowalski through his social media channels and official website

Resources:

• Kowalski Analysis (Rob’s Podcast)
• Rob Kowalski Official Website
• CityFam

Connect w/ Rob:

• Facebook
• Instagram
• YouTube

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• Youtube
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• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

Support the show

Connect w/ Critical Bench: 

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• CriticalBench.com
• CriticalNutritionLabs.com
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Mask or no mask?

There’s been a lot of conversation and controversy in recent months about why, when and where to wear a mask during this Covid 19 pandemic.

Is it always necessary in public, at grocery stores, in parks, schools and more.

The men and women of Critical Bench sit down and have an honest discussion about their personal feelings about wearing a mask in public and the impact on health and safety.

"For me it's about caring about the people around me. If me wearing a mask makes somebody else feel safe, then I'm going to do it." -Samantha Harrison

Time Stamps

0:25 – Welcoming today’s guests on ‘Strong By Design’ podcast

3:35 – Should you wear a mask to protect against COVID-19?

11:49 – COVID-19: Why you should take it seriously

17:53 – Team Critical Bench talks about adapting to a new normal

23:55 – Herd immunity: What it is and will it save us from COVID-19?

25:40 – Ways to boost your immune system

28:21 – Key takeaways from the COVID-19 pandemic

Resources

3 Day Immune Boosting Protocol

Connect w/ CriticalBench: 

• Youtube
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• CriticalBench.com
• StrongByDesignPodcast.com

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Now more than ever, humanity needs peace, the kind of peace that surpasses all understanding. 

Strong By Design cohosts Mike Westerdal and Samantha Harrison chat with Erwin McManus on his newest book, “The Way of the Warrior” which takes us on a journey through several “codes” that will lead us on the path of wisdom to inner peace. 

In this episode you'll discover how to master your mind, step into your fear, and rise above the pain to find inner peace. Erwin is a thought leader, author, founder & pastor of Mosaic in Los Angeles, fashion designer and Clippers fan. You don’t want to miss this episode.

"Stop opting out of your optimal life! God created you to step into pain and rise above it." -Erwin McManus

Time Stamps

0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast

2:25 – Erwin McManus talks about his new book

7:20 – Why controlling how you react to the situation matters

13:50 – Erwin McManus gives tips that can help with anxiety and depression

18:55 – The power of seeing the beauty in everything

24:03 – The importance of acknowledging all your emotions

31:05 – Erwin McManus on stepping into your pain

40:21 – The difference between fame and greatness

46:27 – Erwin McManus on what servant leadership really means

52:45 – How to become the master of your own mind

58:13 – The importance of taking ownership of your life

1:03:28 – Erwin McManus shares his thoughts on the racial tensions

1:13:05 – Erwin McManus gives words of encouragement to those struggling with life challenges

1:17:18 – Where you can go to connect with Erwin McManus

 Resources:

• "The Way of the Warrior" on Amazon
• Erwin McManus Official Website
• The Battle Ready Podcast

Connect w/ Erwin:

• Facebook
• Instagram
• Mosaic Instagram

Connect w/ CriticalBench: 

• Youtube
• Facebook
• Instagram
• CriticalBench.com
• StrongByDesignPodcast.com

Support the show

Connect w/ Critical Bench: 

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• CriticalBench.com
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• StrongByDesignPodcast.com