Strong By Design Podcast

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Cori Lefkowith is the owner of Redefining Strength, a wildly popular online fitness company and functional fitness small group training studio in Costa Mesa California. 

Through her personal experiences and working hands on with clients at her gym, Cori has developed training methods that have been featured in Women’s Health, SELF magazine, Shape, the OC Register, and MindBodyGreen.

Cori always jokes that she’s made all of the mistakes - pushing through injury only to end up worse off, trying fad diets to only fall victim to the yo-yo dieting cycle - so that she can help her clients avoid the same pitfalls.

On today's very special episode, host Brian Klepacki sat down with Cori out West in beautiful San Diego and they talked about everything from exercise to family to business.

Cori finds joy when she's empowering others to get the health and fitness results they’ve always dreamed of through coaching.

Listen in to this educational and inspiring conversation and start learning on how you can redefine YOUR strength today.

"Strength doesn't have to mean one thing, it doesn't have to mean lifting a one rep max..it could mean running after your grandkids, it could mean being able to run again after a serious hip injury or car accident.."

-Cori Lefkowith

Time Stamps

1:27 Who is Cori Lefkowith? Youtuber? Elite Tennis Player??

3:00 Hates her dream job and makes a career change

4:20 The brand ‘Redefining Strength’ is born…

5:00 What does ‘Strength’ really mean?

7:40 How Cori “sees” herself and her influence on the world

9:55 Cori is a list maker, not so much a goal setter… what’s the WHY?

13:55 Enjoying the journey, always striving to improve

15:20 The importance of a Coach and Community over Lone Wolf approach

20:25 Cori’s passion for at home bodyweight training and variety

23:00 Excuses are excuses… we have all the power to change

26:15 Who inspires Cori – what ignites her passion for fitness?

28:48 What people are searching on YouTube

31:00 Going deeper with movement patterns and muscle recruitment

34:38 Her mind-body philosophy and connection / progressions with clients

38:36 Nutrition education - The macro academy

41:08 Her BEST diet tip -TRACKING-TRACKING-TRACKING

43:38 More info on the Macro Academy – visit Cori’s website – connect with Cori

44:52 The wrap up – final words of wisdom

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Resources

• Why Stretching Won’t Make Your Flexible – FREE DOWNLOAD
• The Macro Academy

Connect w/ Cori:

• RedefiningStrength.com
• YouTube
• Facebook
• Pinterest
• Instagram

Conne

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

Subscribe to iTunes, Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources:

• The 7 Worst Testosterone Killers
• Why Stretching Won't Make You Flexible
• The 5-Minute Glute Workout
• The 5 Best Core Killer Exercises
• 5 Ways to Become Tough as Nails

Connect w/ CriticalBench:

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

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

Best-selling book author and renowned fitness and health expert Bruce Krahn joins the SBD podcast show.

High above the streets of San Diego, Bruce shares his lifelong passion for fitness with Coach Chris. What’s clear is that NOTHING was going to stop his quest to reach people and change their lives.

Over the past 25 years Bruce has seen a lot of changes in the fitness and health industry… in fact when he started in the 90’s, personal training wasn’t even a recognized career yet!! Bruce also gets candid about his grossest day at the gym (whew!) and silliest moments with his young twin sons.

Bruce’s mantra and approach to life has gifted him with an amazing support system in his wife and closest friends. He also clings to his Christian faith which grounds him and is his rock. Get inside the mind of a man who knows exactly what he wants in life and goes after it with passion, faith and confidence in himself.

"The impact it's (faith) had on my life has been profound because when those times hit, when times are really hard, when you're really struggling.. everything always falls back onto that.. when the seas get stormy you've got to have that rock to cling to.."

-Bruce Krahn

Time Stamps

2:04 “When I started there was no formal profession known as personal training..”

4:23 Gets fired for a job he hated and his Dad was pissed

5:30 Bill Phillips helps shape Bruce’s dream job

6:44 The job interview that changed everything!

10:11 Where his passion for building his body came from at 13 yrs old…

11:39 The grossest gym story you’ve EVER heard

13:50 Comparing the face to face experience to impact online

15:00 “A letter to my unborn children..” – 20 life lessons

17:00 Biceps, Abs and not being a “girly” man - with accent 😊

18:00 The mantra that Bruce lives by

21:21 Juggling business with family and relationships

23:00 How to be accountable to himself (Bruce)

24:28 Bruce’s wife is a huge support system

25:35 Best Dad stories with his twin sons

29:45 Why faith is his foundation, his rock  

32:39 Surrounding himself with men of faith

33:30 Bruce’s blessings and gifts come when he’s plugged into faith

36:00 How his passions have shifted over the years

39:00 Knowing his physical limitations and slipping a disc while lifting

42:15 His best programs and ways to find Bruce

Subscribe to iTunes Love the podcast? Leave a review on iTunes! 

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources

• The 7 Worst Testosterone Killers – FREE DOWNLOAD

Connect w/ Bruce:

• YouTube
• Facebook
• TroubleSpotFatLoss.com
• BruceKrahn.com

Connect w/ CriticalBench: 

• Youtube
• Facebook
• Instagram

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

Subscribe to iTunes, Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources:

• The 7 Worst Testosterone Killers
• Why Stretching Won't Make You Flexible
• The 5-Minute Glute Workout
• The 5 Best Core Killer Exercises
• 5 Ways to Become Tough as Nails

Connect w/ CriticalBench:

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

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

Chrissa Benson is founder of Physical Kitchness, an online health and wellness ‘one stop shop' dedicated to helping busy women reduct the overwhelm of healthy living.  

Physical Kitchness was established in 2015 and has quickly gained a loyal following with a unique twist of ‘real’ talk, mom-life humor, simple recipes, meal prep hacks, and effective home workouts. Following the success of Physical Kitchness, Chrissa created the membership site, Club Kitchness for women who want to dive even deeper into making healthy habits that stick, want more accountability, and desire a structured framework for success. 

Chrissa’s 'how-to' guides help transition families to a non-processed, paleo-inspired lifestyle. She is creator of the 30 Minute Real Food Meal Revolution meal planning guide and Instantly Paleo eBook.

The mission for Physical Kitchness is simple: motivate women to take care of themselves so they can take care of their families, the EASY way. And with over 140,000 social media followers and millions of website page views, it’s a message that resonates loud and clear. 

Physical Kitchness has been featured in publications like Parents, Fit Pregnancy, Buzzfeed, Self, Runner’s World, Today Food Club, and Women’s Health. 

On top of operating Physical Kitchness, Chrissa is a self-proclaimed kitchen ninja and barre instructor. She is married to an active-duty Marine and they have two sons.

"...It's made me so passionate about helping other women to achieve greatness whether that is in food and fitness..mindset.. I really believe that all those challenges in life really lead us to something greater.."

-Chrissa Benson

Time Stamps

2:00 Chrissa’s perfectly imperfect life

3:45 Transitioning from Corporate life to Stay at Home Mom

6:15 Overcoming life’s challenges and growing her brand

9:00 Praying and discovering the right path to take

11:10 Best tips to overcome fear and regret

12:30 Becoming part of the Physical Kitchness community – Club Kitchness

14:20 Why do we (Mom’s) need to take care of themselves

19:40 Finding balance in your life

24:10 Choosing ‘how’ to share her REALITY on social media

29:17 Leaning on God, hearing His voice to lead others

30:35 Chrissa’s long term hopes and dreams for her brand

31:18 Does her husband, a Major in the Marine Corp, participate??

32:18 The core beliefs that guide Chrissa’s decision making

34:00 Ways to find Chrissa on social media and join her tribe!

Subscribe to iTunes Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources

• Club Kitchness
• 30 Minute Real Food Meal Revolution
• Instantly Paleo Recipe Guide
• My freebie - 5 Healthy Mom Hacks

Connect w/ Chrissa:

• Pinterest

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

Subscribe to iTunes, Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources:

• The 7 Worst Testosterone Killers
• Why Stretching Won't Make You Flexible
• The 5-Minute Glute Workout
• The 5 Best Core Killer Exercises
• 5 Ways to Become Tough as Nails

Connect w/ CriticalBench:

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

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

Posture is essential to our overall health and wellness. While this sounds like a bold statement and may not be on most people’s radar, posture can really dictate how well your body feels and performs each and every day.

Joining the show today is Injury Specialist Rick Kaselj from Exercises for Injuries who has an intimate understanding of how the body works and the negative side effects of prolonged poor posture.

Good posture begins at the head. As you will hear in this episode, there are a number of physiological responses to ugly forward head posture. Whether it’s from excessive texting, computer work, driving or sitting at your desk, FHP is a part of everyone’s life in today’s world.

Rick and Coach Chris help to shed some light on this prevalent issue affecting men and women everywhere and provide helpful ways to overcome this potential health concern.

"They're trying to get closer to those devices.. Forward Head Posture affects the musculoskeletal system, the muscles in the neck.. the back.. affecting the nerves, it will have a negative impact when it comes to the brain.. how the brain functions, an increase in brain fog, affecting sleep and over time it changes the shape of those vertebrae.."

-Rick Kaselj

Time Stamps

2:12 Rick has created over 1,400 blog posts!

3:00 How Rick got started with Injury Prevention & Exercises

5:30 The Myth about Movement and overcoming injuries yourself

8:00 How posture defines us

10:20 How to determine if you have POOR posture

11:50 The body systems that are most impacted by posture

13:15 No Magic Pill that Fixes Poor Posture

14:33 The devices in our lives costing us good posture

18:00 Is AGE an issue when it comes to posture correction?

21:10 What do most people need to do to FIX bad posture?

22:30 The Forward Head Posture Fix – 10 exercise sequential flow method

23:35 How heavy is the human head?

25:25 From poor posture to pain and unwanted bumps

27:20 How often should people go through the FHP routine?

28:30 Becoming fully aware of day to day head posture at CriticalBench

30:45 Check out the Forward Head Posture Fix program today!

Subscribe to iTunes Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources

3 Best Ways to Improve Your Posture – FREE Download

The Forward Head Posture Fix program

Connect w/ Rick:

• YouTube
• Instagram
• Exercises for Injuries on Facebook 
• Healing Through Movement on Facebook

Connect w/ CriticalBench: 

• Youtube
• Facebook
• Instagram
<

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time....plus a lot of other random chit chat about living Strong By Design.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

Subscribe to iTunes, Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources:

• The 7 Worst Testosterone Killers
• Why Stretching Won't Make You Flexible
• The 5-Minute Glute Workout
• The 5 Best Core Killer Exercises
• 5 Ways to Become Tough as Nails

Connect w/ CriticalBench:

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

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

Are you listening for that still small voice from God?

Fitness Entrepreneur and Copywriter Joe LoGalbo sits down with Mike Westerdal and speaks openly about his strong Christian faith and hearing God’s voice.

Joe unpacks ways to speak to and listen for God in our daily lives. He addresses ways that God guides us, the importance of journaling your thoughts and prayers for your life and trusting in Him at all times.

And even better, Joe ends the podcast in prayer for all the listeners. If you’re wanting to know how to talk to God, let Joe’s words and passion fill you up and lead you to Him.

"How can God speak to me, how can I open up that communication with Him? It starts with just speaking to Him just like you and I are speaking, just speaking to Him like a friend.."

-Joe LoGalbo

Time Stamps

1:03 How do you define God?

3:20 Why would God want to talk to me?

5:13 Why did God give us FREEWILL to either love Him or reject Him?

7:09 Following the Lord is like bowling with bumpers

8:38 Ways to actively listen for God

10:20 Joe talks about his God Time

12:37 That feeling in your GUT, is that the Holy Spirit?

15:45 God ISN’T a vending machine!

17:50 Asking the right questions for wisdom in your life

22:50 Confirmation that I’m going down the right path

25:20 God will speak to you in different ways…

29:55 Joe and his wife trusting in God

32:50 Overcoming fear in your life and moving forward with God’s help

34:00 The price Jesus paid for all mankind

36:26 Eva and Joe’s pursuit of her dream house

42:50 Why Joe keeps his journal with him at ALL times

44:38 God is ALWAYS working on you and your life

47:50 Importance of making time for God

51:30 Encouraging words from God are like vines from a tree

54:40 A prayer to God for all the listeners

56:30 How to find out MORE about Joe LoGalbo

Subscribe to iTunes Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources

The Bible App on iTunes - FREE TO DOWNLOAD

Connect w/ Joe:

• YouTube
• Instagram
• Facebook
• LiveAnabolic.com
• JoeWritesCopy.com

Connect w/ CriticalBench: 

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

Support the show

Connect w/ Critical Bench: 

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

Send us Fan Mail

Lifelong bodybuilder and nutrition expert Lee Hayward visits the CriticalBench Compound. Before the days of Bodybuilding.com and YouTube, Lee was one of the very first fitness & health experts to have a website having been online since 1997!

He’s currently devoting all of his time and energy to encouraging Men Over 40 get leaner, stronger and healthier. Lee indulges Coach Chris by sharing several great “war” stories about past injuries, his YouTube beginnings and how he and CB Founder Mike Westerdal were actually Bench Press rivals back in the late 90s.  

Listen in as Lee reveals some super effective tips to speed up fat loss, aid recovery, gain muscle mass and be more fit in your 40’s and beyond.

"You can build muscle and burn fat simultaneously… 99% of the people listening to this can… the average person who just wants to lose weight and get in shape, you can build muscle and burn fat simultaneously."

-Lee Hayward

Time Stamps

2:00 Lee’s ‘Blast Your Bench’ VERSUS ‘The CriticalBench Program’

5:30 From competition to collaboration, a huge mindset shift

9:50 How Lee got started on YouTube not knowing what he was doing

12:55 Joining Toastmasters to overcome his inability to speak well

15:36 The evolution from powerlifting to bodybuilding to Men Over 40

18:00 Lee suffers his first major injury just after the highlight of his bodybuilding career

24:55 Lee’s personal best lifts – bench, squat, deadlift

25:30 A shift in training approach, getting away from HEAVY lifting

26:00 The second injury – biceps tear flipping a 600 lb. tire with the guys

30:18 No more peer pressure, lifting smarter, not harder – Know Your Limits

32:50 Lifestyle changes lead to weight gain and frustration

36:00 Comments on YouTube hit home, time to SHAPE UP

39:15 Using Intermittent Fasting (IF) to trigger Fat Loss

44:26 Unrealistic weight loss tactics

45:50 Practical tips to lose weight without counting calories

50:00 Lee’s transformation from 39 to 40 years old

51:44 Lee’s Yin and Yang training system

55:45 Not every total body workout needs to look the same

58:15 “I know it sounds so sissy, but Do More Yoga!”

1:06:00 Best places to FIND Lee online

Subscribe to iTunes Love the podcast? Leave a review on iTunes! 

What do you want to hear from the Critical Bench Podcast?

Tell us here!

Resources 

The 7 Worst Testosterone Killers – FREE DOWNLOAD

Connect w/ Lee:

• YouTube
• Instagram
• Facebook
• Website

Connect w/ CriticalBench: 

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

Support the show

Connect w/ Critical Bench: 

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