Strong By Design Podcast

Send us a textToday on Strong By Design we finish 2021 with the most POWERFRUL conversation of the year… and that’s saying a lot! Something very special has been happening for children in Tampa, FL for over 50 years and it is our great honor at Critical Bench to share this message with you. Hosts Mike Westerdal and Chris Wilson visited Hope Children’s Home and sat down with Director Dr. Mike Higgins to talk about all the many blessings and some of the tear-jerking stories at Hope. From Hope Children’s Home official website: Founded in 1968, Hope Children’s Home has rescued nearly 5,000 children between the ages of infant to 18 years of age. The type of children we care for are not juvenile delinquents, but rather children that, through no fault of their own, find themselves in a situation of needed rescue. Some children simply come out of a situation where a parent just needs a little help. We believe that a personal relationship with Christ, combined with an excellent education and a well-rounded sports program is the key to Hope’s success. We feel that God has called us to help rebuild the broken lives of these children and to build the bridge, when possible, between home, parent, and child. "The children see first-hand that God will never leave them nor forsake them." -Dr. Mike Higgins Time Stamps 00:00 - The boat load of bread story 01:24 - Welcome to the ‘Strong by Design’ podcast 03:48 - 'Hope Children's Home': Providing hope and love to the next generation 10:12 - Dr. Mike Higgins recounts how he got involved with the organization 13:02 - What makes 'Hope Children's Home' different? 16:02 - Understanding the organization's mission 23:52 - What life looks like for the children in 'Hope Children's Home' 29:16 - Dr. Mike shares another 'Hope Children's Home' success story 36:58 - Dr. Mike on rescuing the next generation throughout Tampa, Honduras and New Mexico 42:57 - Dr. Mike shares what’s next for the organization 49:58 - Where you can go to donate and learn more about 'Hope Children's Home'   Resources: Hope Children’s Home     Connect w/ Dr. Mike and HOPE: Facebook InstagramStart the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a text“Hope is a good thing, maybe the best of things, and no good thing ever dies.” -Andy Dufresne (Shawshank Redemption) If we don’t have hope in our lives, then what do we have and what are we living for? A great question to ponder and the topic of our conversation today on the Strong By Design podcast. Hosts Mike Westerdal and Chris Wilson are joined by friends and favorite repeat guests Bob Brubaker and John Trebino, hosts of the Powerbreak Podcast. During the Christmas season we are reminded of the One who brought hope to the whole world and the Son of God continues to inspire hope over 2,000 years later.    "People today have a 'hope' that's kind of like a wish, it's not based on anything that is concrete. -Bob Brubaker   Time Stamps 0:00 – The power of Hope 01:59 – Welcome to the ‘Strong by Design’ podcast 07:58 – Hope: What is the biblical definition and why do we need it? 14:57 – Why should we rejoice in times of suffering? 21:25 – Mike Westerdal’s personal testimony of hope 25:38 – Bob Brubaker on what to do while waiting on God to act 28:59 – What happens when you do not have hope? 37:02 – The valley of Achor: A door of hope 39:60 – Bob, John, Mike and Chris give advice to someone who feels hopeless 46:27 – John Trebino on where hope begins 52:08 – Understanding God’s promise: ‘A Bruised Reed - Bent but not broken’   Resources: BobBrubaker.com   Connect w/ Bob & John: Facebook   Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIs ‘life balance’ a myth or the most important goal each of us has in life? Can you get an A+ in the buckets of life across the board (probably not) or does something have to give in all other categories if you’re going to be ‘The Best’ in any one area of your life? This episode features Mike Westerdal, founder of Critical Bench, as he and co-host Chris Wilson explore what it means to perform at your personal best in the buckets of life; business success, at home with family, your physical fitness, spiritual walk and in all meaningful relationships personal and professional. What is a realistic approach to all life has to offer? You don’t want to miss this conversation!   "It's about setting your priorities and having different seasons and not letting anything sink too small." -Mike Westerdal   Time Stamps 0:01 – What does it mean to live a balanced life? 1:27 - Welcome to the ‘Strong by Design’ podcast 3:30 – Is a ‘balanced life’ a myth? Founder of ‘The Critical Bench’ Mike Westerdal weighs in 10:05 – The importance of setting your priorities in life 13:02 - Why practicing self-care is important 20:14 – The power of relying on His strength 21:23 – Let's pause for a moment of scripture 22:56 – Mike on what it means to perform at your best in every area of your life 24:36 – Why you should be careful in choosing your role model in life 28:25 – How to manage and master every area of life 33:02 – Why do small things make a big difference?   Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMatt Hammitt made one of the hardest decisions of his life 5 years ago to leave his highly successful music career to focus on his marriage and family. Matt is a singer, songwriter, husband, father of four and now speaker. He was the singer for the band Sanctus Real for 20 yrs., from 1996 to 2016 and the recipient of 3 Dove Awards, Christian music's most coveted honor. He's also been nominated for two Grammy Awards. But when his bands success was pulling him away from his marriage and family, Matt had to find the courage to fight to save it. This is his story.   "Every marriage is either moving towards isolation or oneness." -Matt Hammitt   Time Stamps 0:24 – Welcome to the ‘Strong by Design’ podcast 2:19 – Meet Matt Hammitt, singer-songwriter and author of the book ‘LEAD ME’ 9:16 – Matt recalls first meeting with wife Sarah Hammitt 11:42 – Growing together or growing apart: How his busy schedule as the lead singer of the band ‘Sanctus Real’ affected their marriage 15:40 – The power of oneness 18:05 – Matt on what led him to step away from the band 25:30 – Who am I vs. Who do I want to be? 31:51 – Matt recounts his discussion with band mates regarding his departure 35:25 – Matt on leaving his music career to live out a greater calling as husband and father 42:13 – Matt shares a fun story from a recent family trip 47:22 – Where you can go to connect with Matt Hammitt     Resources: MattHammitt.com   Connect w/ Matt: Facebook Instagram Twitter   Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWhat is your #1 reason for staying at a job? Most might think it’s making more money or being in a position of power but you’d be wrong. About 80% of people will either stay or leave a job based on how ‘valued’ they feel… and not only as an employee but as a human being. Dr. Paul White, co-author of the 5 Languages of Appreciation in the Workplace (based on the #1 best-selling book the 5 Love Languages by Gary Chapman) has devoted his career to making work relationships work. In this insightful conversation on SBD Dr. Paul addresses the difference between workplace recognition and true appreciation.   "Appreciation isn't just words... if we only use 'words' we are missing more than HALF our people in the workforce." -Dr. Paul White   Time Stamps 0:24 – Welcome to the ‘Strong by Design’ podcast 2:03 – Get to know Dr. Paul White, psychologist and author of ‘5 Languages of Appreciation in the Workplace’ 3:46 – Recognition vs. Appreciation: What’s the difference? 8:38 – Why appreciation in the workplace matters 11:55 – How can you show appreciation to your employees? 16:02 – Dr. Paul on why people do not feel valued at work 21:26 – Discover the 4 ways to value people 25:33 – Understanding the 5 love languages 30:50 – Learn the differing types of appreciation people value 34:38 – Do remote employees want to be shown appreciation differently than on-site employees? 40:15 – Where you can go to connect with Dr. Paul White   Resources: DrPaulWhite.com   Connect w/ Dr. Paul: Facebook Instagram   Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWhat 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   Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textThis 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   Connect w/ Shaun: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIt’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   Connect w/ Shaun: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textHow 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   Connect w/ Gin: Facebook Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textLeadership 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    Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com