Strong By Design Podcast

Send us a textAre you fit for the kingdom? Pastor, podcaster, personal trainer and holistic health coach Trent Holbert joins the Strong By Design show from the beautiful Blue Ridge mountains of North Carolina. Trent is doing some amazing things for God’s kingdom and approaches his ministry in a holistic way focusing on the spiritual, physical and emotional health of his congregation. This holistic mindset provides his church a balanced message of hope and accountability that many children of God will not hear on Sunday morning. Coach Chris Wilson hosts and questions Trent about this ‘Whole Person’ approach to our walk with God.   Time Stamps 0:25 – Welcoming today’s special guest 2:36 – Get to know Pastor Trent Holbert and his ministry 5:49 – Pastor Trent Holbert recounts what it’s like growing up with a strong belief in God 10:42 – Keeping the Faith in college 14:55 – Why young families return to church 21:08 – Pastor Trent Holbert recounts the early days of his pastoring 25:51 – What led him to embrace a holistic approach in ministry 32:32 – What does the Bible say about taking care of our health? 42:26 – How Pastor Trent Holbert’s ‘The Fit For the Kingdom’ podcast started 49:41 – Where you can go to connect with Pastor Trent Holbert   "I became very frustrated. There was a people in our community that wasn't being reached." -Trent Holbert   Resources: Fit for the Kingdom Podcast Show Trent Holbert Fitness – Official Site   Connect w/ Trent: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textEating disorders and body dysmorphia plagued her for years. A classically trained dancer, Maura Vega experimented with vegetarian, paleo, and IIFYM to maintain her beautiful curves.  But it wasn’t until she started following a ketogenic lifestyle that she was finally able to heal her body and repair her metabolism as well as her mind and her relationship with food. Maura started Keto in June of 2016. After a 2-year battle with Postpartum Depression, following the birth of her youngest child she has been keto for almost 3 years now.  Not only have her symptoms of depression been drastically reduced, but her anxiety also. Holistic Health Practitioner and host Tonya Fines sits down for this candid conversation with Fat Fueled Mom Maura Vega.   “I feel the best I’ve ever felt and it continues to get better. Seeing how impactful this lifestyle can be on our bodies, I decided to help transition my children to this healthy way of life in hopes that it would relieve them of some of the ailments they had.”  -Maura Vega   Time Stamps 0:25 – Welcoming our special guest 2:15 – Get to know Maura Vega of ‘Fat Fueled Family’ 5:31 – Maura Vega shares their family’s journey with keto lifestyle 10:33 – Is the keto lifestyle difficult to stay on? 12:13 – Diet vs. lifestyle change: What’s the difference? 17:21 – How to incorporate intermittent fasting on a keto lifestyle? 23:59 – Maura Vega on how long it takes to notice results on the keto lifestyle 29:04 – Then vs. Now: Keto diet resources and recipes 32:41 – What is the typical family dinner for the Vega household? 36:10 – Connect with Maura Vega through her social media channels, ‘Fat Fueled Family’s’ official website and podcast 37:48 – What’s inside ‘Fat Fueled Family’s’ website?   Resources: Fat Fueled Family Podcast FFF on Facebook   Connect w/ Maura: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textThe power of life or death can literally come from our mouths. Words can either kill or be life giving. As it says in James 3: 9-12; "With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God's likeness. Pastor and close friend JP Poirier sits down with Mike Westerdal and Samantha Harrison. He has a powerful message about how the words we use nourish the soul and spirit or can lead to destruction. We have the choice to produce fruit or poison with them.   “I can sit in a room with somebody for 10 minutes and I can break down their lives, where they're at, where they're struggling just by 'how' they're talking to me.” -JP Poirier   Time Stamps 0:25 – Welcoming our special guest 2:10 – Who is this untamable beast? 6:02 – The importance of watching what you say 12:40 – The danger of labeling yourself and others 16:58 – How music affects the way you think and speak 20:30 – Why the way you talk to your child matters 23:06 – What does the Bible say about cursing? 28:07 – How parents’ love shapes a child’s future 32:48 – The importance of being aware of your surroundings 35:06 – Reprogramming the tongue 38:55 – Benefits of reading God’s word 43:48 – The power of positive self-talk 46:25 – Is it possible to tame the tongue? 49:57 – Where you can go to connect with Pastor JP Poirier 50:24 – The power of words   Resources: The Holy Bible   Connect w/ Pastor JP: Facebook Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIs the ‘American Dream’ the same for everyone? I think most of us agree it’s not. And things need to change. People of color in America today are hurting and the murder of George Floyd may have finally gotten people’s attention. This special episode of the Strong By Design podcast features two men of God. Christian brothers. Kingdom minded black men that are willing to share their story to help white America see the world through their lens. It’s time to listen. Thank you, David Mills and Brown Charite, for your honesty, passion, character and willingness to share.   "I see the pain and it just creates sadness. That's the overwhelming word that just pushes on me." -David Mills   Time Stamps 0:24 – Welcoming our special guests 1:29 – Get to know David Mills 3:00 – Brown Charite shares a little bit about himself 6:49 – David Mills and Brown Charite share thoughts on recent protests and racial tensions 18:16 – David Mills and Brown Charite talk about the other groups of protesters with malicious intent 20:57 – The long history of police brutality against black people 25:10 – The role of the president in achieving equality and justice for Americans of all colors 28:41 – Brown Charite shares personal experience with racism 36:52 – David Mills recounts son’s own experience with racial discrimination 40:25 – What is the Christian response to the ‘Black Lives Matter’ movement? 45:43 – What is systemic racism? 1:00:11 – Who do we belong to? 1:06:30 – Religion vs. relationship with God 1:13:55 – The significance of ‘2 Chronicles 7:14’ in today’s world 1:16:42 – The role of the church in overcoming systemic racism and injustice 1:18:40 – Closing prayer   Resources: TOP BOOKS ABOUT DISCRIMINATION & RACISM The Holy Bible   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textDo you know the largest muscle in the body? How about the strongest muscle? These questions and many more in the areas of exercise and nutrition will be answered in this special Fitness Jeopardy Team edition.  Plus, as a surprise, a splash of 80’s music trivia for a fun twist. Get to know the men and women of Critical Bench in this lighter side of Strong by Design and have some much-needed laughs!   "I think there was some interference, it was rigged." -Mike Westerdal   Time Stamps 0:25 – Welcoming today’s guest on ‘Strong By Design’ podcast 2:07 – Instructions for playing ‘Fitness Jeopardy’ 6:10 – What is an exercise that begins in a pushup position followed by a leap in the air? 7:14 – What is the chemical your body produces during/after exercises that makes you happy? 9:18 – What is the main source of energy? 10:10 – Identify the muscle located on the upper arm that functions to rotate the forearm and flex the elbow 12:10 – What is the largest muscle in the upper body?   13:44 – What is the diet that denies the body of food for a long period of time? 14:18 – Name the strongest muscle in the body due to its ability to exert the most pressure 15:22 – What is the name of a muscle that pulls in a single direction with the most amount of force? 17:41 – What is a popular drink that contains only 1-2 calories? 18:10 – Identify the movement done by moving from standing position to a seated position and then back to standing 18:34 – What is the name of the exercise that deliver blood and oxygen from the heart and lungs to the working muscles? 19:47 – What is the scientific term for an exercise that involves quick bursts of energy? 20:17 – What is an exercise performed from a plank position, drawing one knee up toward the chest then returning it to place, while repeating the movement with your other leg? 21:05 – What is the scientific name of an exercise that increases your heart rate? 22:30 – Identify the exercise that begins in a plank position, then lowering your body to the floor and back up to high plank 23:03 – It refers to the ability of a muscle to continue to perform without fatigue 23:30 – What is the most concentrated form of energy? 24:04 – What is the largest muscle in the human body? 24:38 – What kind of vitamin comes from the sun? 25:42 – Announcement of winner   Resources:  5 Ways to Become Tough as Nails   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textThe human immune system is a very complex and incredibly intelligent system in the body. It has many parts to it that all work together to fight infection and disease in the body. In this eye-opening episode of Strong By Design Coach Chris Wilson sits down with Holistic Health Practitioner Tonya Fines to discuss just how amazing this defense system truly is. If you’ve ever wondered about the difference between bacteria and viruses, gut health, germ contamination or boosting your immune function, you’re in for a real treat!   "If we change nothing, nothing changes. These little things that we're doing add up to massive big changes in lifestyle." -Tonya Fines   Time Stamps 1:28 – What is a holistic health practitioner? 3:20 – Overview of the human immune system 9:22 – How does the immune system work? 12:41 – Small steps to help your immune system 18:54 – Is it possible to boost your immune system? 24:47 – The importance of getting to the root cause of disease 32:55 – Bacterial vs. viral infection: What’s the difference? 40:40 – How to keep your immune system healthy 47:06 – How water can boost your immune system 49:54 – The importance of good personal hygiene 52:05 – Effects of regular exercise and quality sleep on immune function 56:18 – Social distancing: Why keeping your distance helps keep others safe 1:00:15 – How stress affects your immune system 1:02:37 – Dry brushing: What it is and what are the benefits? 1:05:06 – Tips to keep your immune system healthy while traveling 1:09:53 – Learn more about 3-Day Immune Boosting Protocol   Resources: StrongByDesignImmune.com   Connect w/ Tonya & CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIn business, you either focus on what matters most to achieve higher levels of success or spend your time on the small stuff, never really leveling up. So how are you prioritizing your day? When it comes to the MOST important thing in your business or in life, you must attack it early with your best energy, effort and focus. This episode of SBD, Chris Wilson speaks with friend, mentor and boss, Mike Westerdal to uncover ‘The One Thing’ he did in his business that changed everything.   "I only had 3 or 4 hours a day so I focused on the big things that move the needle." -Mike Westerdal   Time Stamps 0:24 – What is the ‘Big Rocks’ story? 4:45 – Busy vs. Productivity: Why being busy is not always productive 10:43 – The importance of structuring your day for maximum productivity 14:30 – How team huddles can make a business better 19:56 – The power of scheduling the ‘Big Rocks’ 24:20 – Finding freedom in structure 27:10 – Why you should remove the emotion from decision-making 31:10 – What are your ‘Big Rocks’? 33:49 – Get in touch with Critical Bench’s founder, Mike Westerdal     Resources: The One Thing The Perfect Day Formula   Connect w/ Mike: Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIf you’re hurting, not sure what to do or how to handle this terribly difficult time in your life, please tune in to hear how these men have faced their hardest days. Saying goodbye to someone you love is painful. No matter how much or how little you’ve experienced the loss of a family member or close friend, it’s never easy. For brothers Bob and Chris Wilson, it’s something they’ve experienced a great deal of in their lives. Co-host of the SBD show Chris Wilson sits down with his “big” brother Bob Wilson as they share heartfelt memories and raw emotions about the loss of family over a 30-year span. The most devastating being the loss of their brother David to brain cancer and more recently their Mother to stomach cancer.   "You remember the good times...Have discussions and celebrations and laugh and share stories...and keep their memory alive." -Bob Wilson   Time Stamps 0:25 – Get to know Bob Wilson 5:10 – Chris and Bob Wilson recount childhood memories 9:28 – The blessing of extended family 13:00 – Chris and Bob Wilson share how they cope with the loss of loved ones 21:04 – Why you should keep your loved one’s memory alive 23:00 – How the death of loved ones disrupt connection with relatives 35:55 – Birthday celebration turned into a celebration of life 41:32 – How Chris and Bob Wilson dealt with the news of their sibling’s tumor 53:07 – How their mother took care of Dave while dealing with her own health issues 1:01:22 – The importance of people’s love and support while one grieves over the death of a loved one 1:06:11 – Chris and Bob Wilson share what it’s like to grieve over father’s death 1:17:36 – How Chris and Bob Wilson handle their mother’s declining health 1:22:16 – How death of a loved one can bring you closer to God 1:24:09 – The power of leaning into Faith     Connect w/ Chris: Instagram Facebook   Connect w/ Bob: Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIt’s not something people like to discuss or admit to. It can be a killer of loving relationships and a secretive part of your life hidden in the closet, embarrassing and unhealthy. If you’re looking for real and raw honesty on the topic of porn addiction and how to overcome it, you’ve found the right episode. Listen as creator of The Super Human Life podcast Frank Rich pulls back the curtain on his personal struggle with porn. His mission: I help men break free from porn addiction through the power of faith & fitness. Mike Westerdal & Brian Klepacki host this life changing episode of the Strong By Design podcast that can help men and women come to terms with their porn addictions.   "I have a very clear-cut definition for addiction, it's a repeated behavior done over and over that does not serve you." -Frank Rich   Time Stamps 0:25 – Welcoming our special guest, Frank Rich of ‘The Super Human Life’ podcast 5:20 – What is pornography? 9:32 – How pornography affects the brain, body, and spirit 14:23 – The four A’s of pornography 16:50 – The connection between pornography and sexual abuse 22:08 – The progression of pornography addiction 25:25 – What's the rock bottom of pornography addiction? 33:24 – Frank Rich shares his personal experience with pornography use 38:18 – Why pornography addiction is a heart issue 46:06 – Ways to avoid pornography 52:37 – The importance of setting up guardrails on pornography addiction triggers 55:54 – What makes pornography addictive? 1:01:47 – Simple ways to overcome addiction 1:09:30 – Learn more about Frank Rich’s ‘The 7-Step Guide to Living Life Without Porn’ 1:12:08 – Where you can go to connect with Frank Rich   Resources   Covenant Eyes - use code "superhuman" for free first month   Surfing For God by Michael John Cusick - https://amzn.to/2U6QQE9   Wired For Intimacy - William M Struthers - https://amzn.to/3cOYPxY   FREE report - 7 Steps to Living Life Without Porn   Connect w/ Frank: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textPioneers, Adversaries and now Friends… Founder of CriticalBench, Mike Westerdal, and Founder of Total Fitness Bodybuilding, Lee Hayward, share their beginnings on the internet for over 2 decades! The internet age has seen a lot of changes since the late 90’s (and that’s an understatement!) Mike and Lee have been along for the ride ever since, navigating through challenges, the many failures and of course the triumphs. Early on they viewed themselves as direct competition and watched what the other was doing from a distance. But everything changed about 10 years ago when they had a major breakthrough and found out the REAL KEY to business growth and long term success!   "We did take that leap of faith, joining that group I think was the major turning point for me and this business." -Mike Westerdal "I've never seen anybody succeed in a poor environment, I don't think it's possible, regardless of how motivated you are." -Lee Hayward   Time Stamps 0:25 – Meet Total Fitness Bodybuilding’s Lee Hayward 3:59 – Lee Hayward recounts early days of ‘Total Fitness Bodybuilding’ 10:05 – The power of perseverance and grit 13:03 – Why having a coach/mentor is vital to your success 17:24 – Lee Hayward reveals how Arnold Schwarzenegger inspired him to get fit 21:46 – How to burn fat and build muscle at the same time 27:00 – Importance of healthy eating habits 31:16 – Why movement is essential for good health 38:26 – Lee Hayward on his YouTube’s ‘Next Trainer Program’ experience 41:47 – Understanding the business life cycle 48:10 – The value of learning from others 56:26 – The power of humility 59:45 – The importance of having a relationship with God 1:09:20 – What it means to surrender to God 1:14:53 – Why it’s healthy to cut people out of your life 1:24:45 – Get in touch with Lee Hayward   Connect w/ Mike: Facebook Instagram   Connect w/ Lee: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com