Strong By Design Podcast

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Gastrointestinal diseases are still prevalent and according to statistics, as of 2018 22% of the adult population in the US suffered from it. Do you want to know why and how you can avoid it? On today’s episode, Coach Chris talks with Wade Lightheart, author, athlete, and President of BiOptimizers, a digestive health company. They delve into the digestion process and the causes of the common gastrointestinal problems and how to prevent them. Wade shares the important role of enzymes and probiotics to our gut health. Tune in and find out how you can make not only your gut healthy but your whole body as well.

“Humans are the ONLY species on the planet that eats enzyme-deficient food... We have to make more enzymes in our body to break down the food that we are eating.”

-Wade Lightheart

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Time Stamps:

01:35 Three transformative events in Wade’s life, how he started in bodybuilding, joined Mr. Universe and got sick afterward

04:59 How Wade recovered from his sickness, went back to bodybuilding better than before and made it his goal to share to the world how he improves his health and his performance

08:52 Why is gut health or digestion very important, what happens to the food that we ate and what are the causes of gastrointestinal-related disorder like indigestion and heartburn

17:54 Reasons why you're  diet is not working for you and how you can know if your diet is doing you good or not - plus how the bad bacteria thrive inside our body

20:06 The important aspect of the digestion process, why it changes when you get old and the importance of probiotics and enzymes to a healthy gut and body

26:52 All about probiotics - the good bacteria- their role in our body, how we have forgotten about them or disrupt their production that led to a lot of our diseases, and are probiotic drinks or chocolate bars really effective

32:45 The Navy Seals of probiotics (the P3-OM) which fights the bad bacteria and make you more resilient against diseases, what makes it the superior probiotics and how it can make your gut and your whole body healthy - plus how it can also use to help cancer patients

45:02 Why Wade and his partner built BiOptimizers, a digestive health company and what are their other products aside from P3-OM that will give you better performance in health

53:43 How long does it take for you to see the improvement in your body and start feeling better after taking P3-OM and the other products and what to do to have the best results

Resources:

• Text "TESTO” to 345-345 for the 7 Worst Testosterone Killers

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Is your health regimen not working or not doing you any good? You've tried on different diets, but you remain the same, desperate to lose weight and be fit. The thing is you may be doing it wrong because not all diets work for all.  On today's episode, Coach Chris talks to Gary Watson about the importance of finding your fat burning fingerprint. If you know your fat burning fingerprint type, you would know the right food to eat and must avoid. This way it would be easier to manage your diet and live a healthy lifestyle.

“When a belief system no longer serves us for a greater good, that belief system becomes nothing more than BS!”

-Gary Watson

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Time Stamps:

01:36 Gary’s personal background, his life as a Kinesiologist and what he’s up to

06:53 Dispelling vampire myths about diets and uncovering the truths about the fat burning fingerprint

10:48 The types of fat burning fingerprint and the food you should eat or must avoid depending on your type

20:13 The importance of knowing your fat burning fingerprint type

27:54 Gary’s initial misgiving about intermittent fasting and the fascination that leads to complete belief in it

35:38 Your fat burning fingerprint type, the corresponding meals a day you should consume and the explanation that goes with it

45:34 How Gary’s day goes with a meal he designed for himself and his eating habits

50:29 All about treating yourself and cheat days

56:25 Progress versus perfection

Resources:

• Text "STRETCH” to 345-345 for the 5 Best Core Killer Exercises
• Wake The Fork Up: How to Lose 10, 15, Even 20 Pounds of Fat in 30 Days or Less by Gary Watson
• waketheforkup.com

Connect with Gary:

• thefatburningfingerprint.com
• Facebook

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• CriticalNutritionLabs.com
• StrongByDesignPodcast.com

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Do you want to be fit and healthy, but don't have the time to go to the gym? Here's the thing, even if you only have a minute to spare you can transform your life and be healthy. Find out how on today’s episode as Coach Brian talks with Meredith Shirk. Meredith is a lifestyle coach, wife, mom, and founder of Svelte Training. They discuss the importance of movement and how short workouts can make a lot of difference in your health. Discover, among other things, how you can incorporate short workouts into your daily routine and make it works for you.

“I want to be able to bend down and play with my daughter and not feel like, you know, my back’s gonna be thrown out.”

-Meredith Shirk

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Time Stamps:

01:12 Meredith’s background in sports and how she came to build Svelte Training and where the name came from

05:19 Realizing the need for a kind of exercise for busy people who have little time but wants to be healthy

07:09 Why Meredith shifted from lifting and doing long workouts to one-minute exercises and what makes it works for her

10:48 Why short intense workouts are more effective and the best options for anyone especially busy parents

16:07 How to be successful doing short intense workouts

19:36 A great fitness workout applicable for aging men and women

23:55 Meredith's advice for people who have doubts about short workouts and think that going to the gym is the only effective way to be fit and healthy

25:46 Two ideas or mantras that Meredith instills in herself and in her clients

29:46 Looking at the future and not in the past to make a difference and transform your life

Resources

• Text "CORE” to 345-345 for the 5 Best Core Killer Exercises

Connect with Meredith:

• sveltetraining.com
• YouTube
• Facebook

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• Facebook
• Instagram

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

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What does being an ALPHA Dad mean? Find out on today’s episode as Coach Tonya talks with Chris Lopez, known in social media as the ALPHA Dad. Chris shares, among other things, why he’s called the ALPHA Dad, what an active lifestyle their family have and how he manages an online business even without an internet connection at home. And what’s more, Chris reveal his favorite equipment for exercise and his latest project to help other dads became an ALPHA Dad.

"Strength is a skill just like anything else, it’s like learning a golf swing...so the more you do something, the better neurologically you get at it."

-Chris Lopez

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Time Stamps:

01:14 Chris' background, why he's called the ALPHA Dad and moving to Costa Rica

04:45 Living at the edge of the comfort zone and showing the kids how to live with integrity

06:47 What an active lifestyle in the ALPHA Dad's house looks like

09:29 Why Chris loves kettlebells, its origin plus the benefits of using it

14:04 Chris as an entrepreneur and his survival method

15:51 Chris' two favorite kettlebell moves and what they can do to your body

19:30 All about the ALPHA Dad Project and how he helps other dads be a model to their kids by living a healthy lifestyle and become an ALPHA Dad too

24:36 Chris’ biggest accomplishments and how to have an online business without an internet connection at home

26:15 What moving to Costa Rica has done to Chris' life and how he became successful in building his business around his life, his family and the things that he loves

Resources

• Text "TESTO” to 345-345 for the Free 7 Worst Testosterone Killers Report
• Pavel Tsatsouline
• kettlebellworkouts.com

Connect with Chris:

• Alphadadproject.com
• YouTube
• Instagram

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

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Nothing compares to hard work. Not even steroids! Listen to today’s episode to hear John Hansen’s stories from his experience as a bodybuilder, Natural Mr. Olympia, and 3x Natural Mr. Universe. Hear how bodybuilding has changed from the 70s and what John learned from people like Arnold Schwarzenegger. Find out how you can apply hard work to get the results that will get you the most satisfaction.

“I had to go up to like 5,000 calories a day because my metabolism was so fast... and there was guys in the gym saying just go on some steroids man... and I was like, no, no, I gotta do it natural...”

-John Hansen

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Time Stamps:

1:40 - How John set and reached his goal to be Natural Mr. Universe and why he continues to get ripped at the age of 55

7:53 - Why superheroes and the “real-life superhero” Bruce Lee started John’s journey into bodybuilding

21:37 - Arnold Schwarzenegger’s lessons on marketing: How John Hansen learned about marketing from Arnold

28:23 - The difference between people who fit in and people who change the world: Where you need to find your motivation

33:56 - The biggest challenge John faced in training: How to start and persist through the intensity of bodybuilding training

39:47 - Nutrition vs. training: How character can be developed through your personal training and commitment

45:52 - How Arnold convinced John to stay away from steroids at an early age and what it takes to build muscle with the natural method

55:39 - John’s goals for 2019 and how hard work and preparation for competitions can be fun and rewarding

Resources

• Iron Man Magazine
• Tom Platz
• Bodybuilding Legends Show
• Ben Johnson
• Dad Bod 2 Ripped Bod
• TEXT "TESTO” to 345345 for the FREE report

Connect with John:

• Facebook

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

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On this episode of Strong By Design Coach Chris is joined by his friend and occasional podcast host, Tonya Fines. On today’s show we get personal with Tonya as she shares her journey from being diagnosed with degenerative disc disease and Spina Bifida. She opens up about her low points and how she was able to muster up the strength and develop a fighter mentality to take control over her health. You don’t want to miss this triumphant story!

"I ended up just going full steam like 210 mph and felt like I hit a cement wall...I woke up one morning and I couldn’t do anything..."

-Tonya Fines

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Time Stamps:

4:37 - The morning that changed Tonya’s life

5:35 - Surgery in her 30’s - could this really be the only solution?

7:24 - How Tonya started figure competitions

13:24 - Developing the right relationships

16:40 - Are you investing in and taking care of yourself?

21:06 - Life lessons learned from Tonya’s struggles

Resources:

• TEXT "CORE” to 345345 for the FREE report

Connect with Tonya Fines:

• Website
• Instagram

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• Facebook
• Instagram
• Youtube
• www.criticalbench.com
• StrongByDesignPodcast.com

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Do you pay enough attention to your glutes? Do you know that aside from aesthetic purposes, developing your glutes has many benefits? That’s what Coach Chris and Coach Brian talk about on today’s episode of Strong By Design. They tackle the three training barriers that prevent people from developing their glutes and the benefits of having a strong butt.  Stay tuned to find out some amazing exercises that you can do to activate your glute muscles.

"How to do the most amount of work in the least amount of time? … Short, fast, intense workouts are valid, they get to the point, they get the job done."

-Coach Brian Klepacki

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Time Stamps:

04:30 The first ‘myth’ glute development barrier

10:40 Examples of exercises to develop your glutes

12:15 The second ‘biggest’ glute development barrier

14:50 What bodyweight training can do to your glutes

19:30 The third ‘harmful’ glute development barrier

23:35 A simple exercise to activate your glute muscles

27:08 How to create your own workout routine

29:20 Three tips if you want to change your body

33:50 The benefits of having a strong glutes

Resources

• TEXT "GLUTES” to 345-345 for the FREE 5-Minute Glute Workout
• unlockyourglutes.com
• Aaron Reed

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• www.criticalbench.com
• StrongByDesignPodcast.com

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Today’s episode is about the story of Pastor Mike Thornhill, who serves as a Pastor in Feather Sound Church in Clearwater, Florida. Pastor Mike shares how he became financially rich, lost everything, got addicted and then became rich again in Christ. Hope and inspiration will fill your heart when you hear the testimony of Pastor Mike’s roller-coaster life. Tune in now and be blessed!

"I can remember laying in bed [in Hawaii] looking up at the ceiling and thinking is this it? Is this all life has to offer? I was still empty inside and I knew there was more..."

-Pastor Mike Thornhill

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Time Stamps:

02:57 Pastor Mike’s background and why he used and sold drugs at a young age

09:30 Being married and having two daughters made him leave drugs and do legal works

11:59 How he transition into real estate and earn his first million dollars

13:15 What happened to his life that made him lose all hope and started using drugs again

17:00 He became a slave to drug addiction and even thought of killing himself

23:42 How the faith-based program slowly changed his life and filled the void in his heart

29:00 The moment when he completely surrendered his life, his trust and his faith to Jesus

30:23 How he started serving in the church as a janitor and later became a Pastor

39:01 His responsibilities in the church and his mission to love and serve other people

Resources

• TEXT "GLUTES” to 345345 for the FREE report
• Feather Sound Church

Connect with Pastor Mike:

• Facebook - Feather Sound Church
• Instagram - Feather Sound Church

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• Facebook
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• Youtube

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• CriticalNutritionLabs.com
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How many hours a week are you sitting? Are you doing anything to combat the damage that sitting is causing you? Tune in to this episode of Strong By Design as Coach Chris and Coach Brian discuss the hidden survival muscle and what is actually going on in your body as you spend countless hours sitting each week.  Find out how you can reverse these effects with the “Unlock Your Hip Flexors” routine.

"If we're in the woods and a bear starts attacking us, we're going to crunch up in a tiny ball... From a seated position [fetal position] your body barely differentiates between true panic or just everyday routine... "

-Coach Brian

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Time Stamps:
05:09 How movement drives the brain
07:17 The main functions of the sympathetic nervous system
12:54 All about the Psoas
19:27 Why it's so important to stretch your hip flexors
21:50 Movement is medicine! Repair your body with simple  exercises
23:12 The relationship between your hips and glutes
25:24 How tight hips damage the entire body
29:22 How  sitting adds to your body becoming a fat storing machine
35:28 All about the unlock your hip flexor program

Resources

• TEXT "STRETCH” to 345345 for the FREE report

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• CriticalBench.com
• StrongByDesignPodcast.com

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Today on Strong By Design Podcast Mike Westerdal joins Coach Chris to give us his 7 best tips on how to increase your bench. He dives deep on all things bench press and lays down a solid foundation for you to increase your strength.  They also share some of their personal history together and how Critical Bench was formed.

"I think my best competition lift was a 630-lb bench press, I had some awesome mentors and coaches at that gym (Tampa Barbell) that taught me a lot."

-Mike Westerdal

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Time Stamps:
01:32 The history behind Critical Bench
08:29 Tip # 1 Elbow positioning
12:02 Tip # 2 Decreasing the range of motion
15:14 Tip # 3 Breathing for strength
19:17 Tip # 4  Rep ranges for strength
23:04 Tip # 5 Training Partners
26:35 Tip # 5 Muscle activation
31:25 Tip # 6 Using your legs
33:27 Tip # 7 Frequency
38:08 Why it's important to have a good foundation

Resources

• #1 Bench Press Tip
• How to Press a Beast Kettlebell
• Rolling Dunbell Extensions
• TEXT "STRETCH” to 345345 for the FREE report

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• CriticalBench.com

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Connect w/ Critical Bench: 

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