Strong By Design Podcast

Send us a textNow 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 showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMenopause can be a life-changing experience. Most women believe this chapter in their lives will be a difficult one, filled with emotional challenges and physical changes they don’t want. But it doesn’t have to be this way… it can be something better. A time when you look in the mirror and love what you see. A time that makes you feel energized, and hormonally balanced.  This is what Dr. Carissa Alinat is helping many women to achieve with the Menopause Switch. Dr. Carissa Alinat is an Advanced Practice Registered Nurse (APRN) and a Doctor of Philosophy (PhD) in Nursing Science. She has been practicing women’s health for over 33 years and she sits down with SBD host Tonya Fines to share her expertise in today’s special episode.   "Testosterone is an awesome hormone. Your ovaries produce it... It's thought of as a male hormone but it is for women too." -Carissa Alinat   Time Stamps  0:25 – Get to know today’s special guest, Dr. Carissa Alinat  4:55 – Menopause 101: Signs you might be in menopause 8:19 – Does genetics play a strong role in determining age of menopause? 12:34 – What does ‘life begins at 40’ really means? 14:44 – Dr. Carissa Alinat talks about her new book ‘The Menopause Switch’ 20:00 – What are hormones, and what are the hormonal changes during menopause? 23:58 – Dr. Carissa Alinat discusses the benefits and risks of menopause hormone therapy 29:37 – Testosterone therapy in women: Is it right for you? 32:38 – Postmenopause: What to expect 34:23 – The positive side of menopause 36:45 – Connect with Dr. Carissa Alinat through her social media channels and official website   Resources: DoctorCarissa.com Dr Carissa’s FREE BOOK - The Menopause Switch   Connect w/ Carissa: 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 textIFBB Pro Mitchell Spadafore opens up about his life as a bodybuilder. A young man in his early 20’s, Mitchell has already tasted success as a pro level men’s physique bodybuilder. And up until this point, he’s done it naturally. Mitchell joins the SBD show with host Chris Wilson to talk about his childhood, his passion for bodybuilding, the mentality and discipline you need for this sport and what exactly those months leading up to being stage ready look like.   "You're not supposed to look excellent all the time. It's really crazy how much the body can transform simply from a pump!" -Mitchell Spadafore   Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast 2:50 – Get to know IFBB Pro Mitchell Spadafore more 7:53 – The importance of nutrition in bodybuilding 11:29 – Cardiovascular training for bodybuilders 16:42 – How to maintain muscle while cutting? 23:43 – Mitchell Spadafore shares his thoughts on performance-enhancing drugs 30:38 – Benefits of tracking food 37:30 – The power of a mental shift 42:01 – Mitchell Spadafore shares routine, preparation ahead of bodybuilding competition 53:54 – The impact of knowing your ‘WHY’ 1:00:42 – The importance of posing practice 1:07:22 – What to eat and drink right before a bodybuilding competition 1:15:14 –Mitchell Spadafore talks about post-show preparations 1:22:38 – Where you can go to connect with Mitchell Spadafore   Connect w/ Mitchell: 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 textWilliam is the owner and founder of the Educated Dieter Inc. He has a bachelors in exercise science, 11 years of nutritional coaching experience, and is an accomplished Pro natural bodybuilder.  His mission and vision is to create change in the world by leading others to becoming educated dieters, teaching them how to diet smart using the latest evidence based methods while always putting the clients overall health as the top priority.  He is also a devoted husband and father of 4 children and Coach Tonya Fines had the privilege of sitting down with Will to uncover the truths about this complex process. “We strive to help people all over the world who have battled weight loss with no answers to their questions.” -William Grazione   Time Stamps 0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast 2:00 – Get to know William Grazione of ‘The Educated Dieter Inc.’ 5:42 – Why is it harder for women to lose weight than men? 10:24 – Ways to make losing weight easier for women 16:04 – How to work through a weight loss plateau 21:36 – What is carb cycling and how does it work? 23:58 – The complete guide to reverse dieting 27:57 – Maintenance calories: What it is and why it matters? 29:34 – The importance of communication between health coach and client 33:38 – Insulin resistance and sensitivity 101 41:07 – How to reverse insulin resistance and sensitivity 46:07 – Glycemic variability: What it is and why it’s important to control it? 57:05 – Connect with William Grazione through his social media channels and ‘The Educated Dieter Inc.’s’ official website   Resources: The Educated Dieter   Connect w/ William: 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 textTanya is passionate about what she does.  She truly encompasses what it means to be a Doula.  She supports ALL births. Whether in the hospital, at home or in a Birth Center.  Whether they are unmedicated or epidural assisted.   Tanya Grazione is a certified Doula with Doula Training International, Instructor with Evidence Based Birth®, and a certified Hypnobirthing® Childbirth Educator. She is also Mother to 4 beautiful children and wife to William Grazione, the Educated Dieter.  Her services include prenatal appointments, on- call support for labor and delivery, Childbirth Education, Hypnobirthing and Postpartum visits. Coach Tonya Fines from SBD sits down with today’s very special guest.   “I provide respectful care to every single woman and their families and look forward to guiding you every step of the way.” -Tanya Grazione   Time Stamps 0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast 1:33 – Doula 101 with Tanya Grazione 5:45 – The importance of having a doula 9:16 – What is hypnobirthing and how does it work? 11:32 – Tanya Grazione shares her traumatic birth experience 19:24 – The role of husbands in childbirth 23:00 – Tanya Grazione reveals what led to her doula career  25:50 – Benefits of having a doula in the delivery room 32:39 – What is it like to work with a doula? 37:27 – When to contact your doula 40:15 – How doulas can help postpartum 52:08 – Tanya Grazione on what she gets out of being a doula 55:05 – Where you can go to connect with Tanya Grazione   Resources: Tampa Bay Doula Tanya Grazione   Connect w/ Tanya: 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 textWhat is the Deal with Collagen? In the never-ending search for all things that will promote health, beauty and youthfulness, collagen is not to be dismissed as far as being very much present in the pool of public and scientific opinion.  It has been hailed as the magic ingredient to cure aches and pains, as well as something of an ingestible fountain of youth.  Hmmmm . . . In this podcast, Coach Chris and Coach Tonya sit down to discuss not only what public opinion has to say about the use of collagen, but science as well.   "A collagen supplement may act as a catalyst but it's not the fountain of youth." -Tonya Fines   Time Stamps 1:25 – Collagen: What is it and what is it good for? 9:35 – Benefits of taking collagen supplements 15:18 – Does collagen help prevent bone loss? 17:10 – The importance of protein in your diet 20:14 – Effects of aging on bone health 24:14 – Is collagen the fountain of youth? 30:47 – The truth about taking collagen supplements for building muscle 37:51 – Does a collagen supplement promotes heart health? 41:32 – Risks of taking collagen supplements 45:34 – Foods that naturally boost collagen 49:29 – What to look for when buying a collagen supplement 51:35 – Coach Tonya shares final thoughts on collagen supplements     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 textJohanna Eccles is a woman of incredible faith.  Johanna didn’t find out about the power of prayer until she got to the end of herself.  She literally reached rock bottom and felt that there was literally, no other place to look but up. She recalls … “God’s mercy and grace met me, pulled me out of the devil’s pit and gave me oxygen to breath. Trust me, I am no guru. I would not consider myself great at anything. There are many MANY greater, all I have to offer is the love of God to those willing to receive. Truly. That is all I have... and that is all I want.” -Johanna Eccles Tonya Fines sits down with ROAR co-founder Johanna Eccles to talk about the almighty power of prayer and how God’s faithfulness is truly miraculous and awesome.   Time Stamps 0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast 3:42 – Get to know ‘ROAR’ co-founder, Johanna Eccles 9:57 – Johanna Eccles recounts journey to Christian faith 17:12 – Keeping your Faith in the Valley 21:28 – Johanna Eccles’ message to those who question God’s existence 30:00 – Johanna Eccles shares one of her biggest rock-bottom experiences and how God saved her 35:30 – The power of Faith 40:31 – The true meaning of prayer 47:42 – Why is prayer important? 50:18 – Things you can do to hear God’s voice 54:32 – What you need to know about the ‘ROAR’ community 1:02:45 – Why is it called ‘ROAR’? 1:05:35 – Where you can go to connect with Dr. Ron and Johanna Eccles 1:12:02 – The power of praying anywhere, anytime   Resources: ROAR on FB ROAR on IG   Connect w/ Johanna: 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 textCBD oil has not only sparked some pretty intense debates among the general population, but it has also piqued the curiosity of individuals who want to know more about this product and if in fact, it has any real benefits with respect to their health and wellness. With the impact CBD oil is making, as far as being utilized in alternative therapies for everything from pain management to alleviating cancer-related symptoms, Mike Westerdal sat down with our own in-house Holistic Health Practitioner Tonya Fines to talk about just how CBD is being used and what claims are being made about its effectiveness, if any at all.    "Is this something that can have a tremendous benefit to people's health and pain management, absolutely." -Tonya Fines   Time Stamps 0:25 – What is CBD? 3:04 – What forms does CBD come in? 5:52 – What are the benefits of CBD Oil? 11:08 – Things to consider before taking CBD 17:57 – CBD dosage: How much should you take? 19:49 – What are the side effects of CBD Oil? 22:36 – Coaches Mike Westerdal and Tonya Fines share final thoughts on CBD Oil   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 textBen Greenfield, by his own description, was a complete NERD. President of the chess club, played violin for 13 years, wrote fantasy fiction, and spent most of his childhood years with his nose in a book. Well, it certainly paid off and has led to a few decades of excellence. At one point in his incredible fitness journey Ben’s been a collegiate tennis player, volleyball player and center in water polo, top-ranked amateur triathlete, 12x Ironman, and even a competitive bodybuilder. His resume is filled with too many accolades to list and in 2008 he was recognized as America’s top personal trainer. As one of the most respected Biohacker’s in the world and co-founder of Kion, Ben now creates step-by-step solutions—from supplements and fitness gear, to coaching and consulting, to education and media—for the world’s hard-charging, high-achievers to live truly limitless lives with fully optimized minds, bodies, and spirits.   "I've changed my purpose statement. And my purpose statement is now to read, write, learn, teach, sing, speak, compete and create in full presence and selfless love to the glory of God." -Ben Greenfield   Time Stamps 0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast 3:30 – Get to know Ben Greenfield more 6:49 – Ben Greenfield shares the challenges he encountered in his life 9:22 – What is Biohacking? 15:00 – Ben Greenfield talks about his new book, ‘Boundless’ 20:02 – The importance of spiritual disciplines 24:58 – How to find your purpose in life? 30:24 – Why it’s important to have a personal purpose statement? 35:41 – How to help your kids develop a sense of purpose 39:04 – Breathwork: What it is and what are the benefits? 46:04 – How to develop a relationship with your breath 48:43 – Ben Greenfield shares what a typical day looks like for him 53:35 – Connect with Ben Greenfield through his official websites   Resources: Ben Greenfield Fitness Ben Greenfield Fitness Podcast Show KION (use code BGF20 to save 20%) BoundlessBook.com   Connect w/ Ben: Instagram Facebook 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 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