Strong By Design Podcast

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 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 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 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 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 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 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 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 textAfter completing her undergraduate studies summa cum laude in Biotechnology at Ferris State University, Dr. Fortin spent a year working in neurosurgery research at Henry Ford Hospital in Detroit and became a published researcher.  She developed a strong foundation regarding the most intricate processes of the human body at the cellular level and went on to earn her medical degree from Wayne State University School of Medicine in Detroit. Providing relief from pain and treatment for chronic conditions requires an advanced regenerative approach to medicine. Patients in Petoskey, Michigan, trust regenerative medicine specialist Lisa Fortin, MD, of ReYouvenate for the treatment of a variety of health conditions. Her practice proudly serves patients near Petoskey, Harbor Springs, and Bay Harbor, Michigan. What is Regenerative Medicine?  Is this where medicine is going?  Who can it benefit and why or should we even, be paying more attention to what this type of medicine can do? Coach Tonya had the opportunity to sit down and chat with Dr. Fortin who runs the ReYouventate Clinic in Petosky, Michigan to talk more about regenerative medicine and what kind of impact this type of therapy can have on healing and disease prevention.   "On average your whole body is almost renewed in six to seven years." -Dr Lisa Fortin   Time Stamps 1:11 – Get to know Dr. Lisa Fortin 6:22 – The power of regenerative medicine 12:27 – Who can benefit from regenerative medicine most? 17:11 – How Dr. Lisa Fortin’s brain fog experience led her to regenerative medicine 19:18 – The role of food allergy in chronic health issues 23:02 – Supporting your body's natural ability to heal itself 25:54 – Where you can go to learn more about Dr. Lisa Fortin’s regenerative medicine: official website and social media channels 26:48 – Where to get tested for food allergy? 27:52 – Understanding inflammation: What it is, causes and ways to reduce it 33:22 – The importance of taking care of yourself first 35:15 – The relationship between stem cells, cellular healing and regenerative medicine 38:58 – How nutrition is key in preventing chronic diseases 47:50 – The potential of regenerative medicine 49:59 – Key takeaways for optimal health     Resources: ReYouvenate   Connect w/ Dr Lisa: Facebook Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.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 textWe are advancing leaps and bounds technologically and finding ways to do “more” with less time, but are we compromising our well-being? Have we lost a sense of what nourishes our body and mind and truly makes us feel good? What do we really need to live well, be healthy and enjoy quality of life?  It's time to take a step back, unplug and ask how we can maximize our health and quality of living without having to spend a fortune or sacrifice what we enjoy. A newly adopted lifestyle that many call 'Primal' simply means reconnecting with the earth, focusing on what it provides, and tapping in on certain 'primal' elements for optimal living. On today's very special episode, host Brian Klepacki sat down with Blake Bowman of Guerrillazen Fitness & Holistic Nutritionist Bryan Hardy and all things primal were discussed. From what to eat and drink when we wake up to how we approach exercise and our sleep. Listen in to this educational and eye-opening conversation and start learning how you can become a healthier, happier person by starting some simple primal living techniques today.   "I'm 21 years old and I feel like an 80-year-old man. I basically started to take control into my own hands and figure out how to fix myself." -Blake Bowman   Time Stamps 2:13 – Get to know Blake Bowman of Guerrillazen Fitness & Holistic Nutritionist Bryan Hardy 6:10 – How Bryan Hardy got into holistic lifestyle 7:51 – Blake Bowman shares how his joint injuries lead him to become a corrective exercise specialist 12:05 – The difference between Reductionist and Holistic 17:25 – The importance of water to human health 24:01 – Why walking barefoot will change your life 29:27 – Signs of low testosterone and ways to boost it naturally 35:40 – Ways to balance your female hormones 38:05 – Why chemicals in beauty products may affect women’s hormones 44:02 – The importance of sleep and how it affects your health 47:03 – How you can sleep better if you work the night shift 50:50 – Key takeaways to live a primal life 55:09 – Get in touch with Blake Bowman and Bryan Hardy   Resources Guerrillazen Fitness Potentia Wellness   Connect w/ Blake:  Facebook YouTube Instagram   Connect w/ Bryan: Facebook Instagram   Connect w/ CriticalBench:  Youtube FacebookStart 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 textNo matter where we turn or which way we look, it seems chaos is right there looking straight as us. But hope is here and peace can be found in the midst of it all. We are in a peculiar time right now and we all are in desperate need of community, confidence and a cure. Finding and knowing peace in a middle of a crisis is just one personal decision away.  As we try to adjust to new and stronger restrictions due to the growing pandemic it's extremely important that we internalize what's going on and ask ourselves the tough questions we often avoid. What is this all about? What's next? What if things get worse? Tune in to today's episode as Strong By Design Co-host Brian Klepacki sits down with his neighbor and friend, Joe Walser, as they talk about a peace that surpasses all understanding.  We encourage you to listen in on this life-changing episode as you will discover a peace that will crush any doubt or fear in an instant and it's here for you right now.  "Where is God? The reality of death, it's always been there. Now that it's right in our face, we're having to ask these questions." -Joe Walser   Time Stamps 1:40 – Get to know Pastor Joe Walser 6:44 – Opening Prayer 7:54 – Where is God in this pandemic? 14:29 – The power of the Resurrection 17:03 – What is the message in suffering? 22:30 – The meaning and significance of Easter 28:17 – How to see God through your pain and suffering 36:53 – How contemplating death teaches us to live fully 39:40 – Simple ways to help others during the crisis 44:34 – What is the vaccine against death and how do you get it? 48:59 – Get in touch with Pastor Joe Walser   Connect w/ Joe:  Facebook LifeBridge Church of Pinellas   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 Walter has lived a truly incredible life and he’s not done yet... Over the past 30+ years he has served our country in the Marine Corps, raised 7 children with his amazing bride, become fluent in Arabic and lived in Jordan teaching Arabic to Christians to better connect with Muslims. There’s really nothing more awe inspiring than hearing how the love of Jesus can affect and change the heart and mind of someone from the Muslim community. Our guest today Matt Walter had such an encounter while living in the Middle East. And he’s devoted his life to reaching the fast-growing Muslim population in this country, right here in Tampa Bay, FL… to befriend them, serve them and inform them of the Good News of Jesus Christ. Very simply, The Tampa Muslim Outreach, est. 2013, exists in order to help churches and individual Christians share the love of Christ with Muslims.  Matt and his team work with churches and individuals to provide inspiration, encouragement, training, and coordination.   "God has brought this about because He wants these people in this place because they might find Him.” -Matt Walter   Time Stamps 0:25 – Get to know Tampa Muslim Outreach’s founder, Matt Walter 4:30 – The Great Commission: What it is and why is it important? 11:36 – Matt Walter reveals what led him to embrace Christianity 14:44 – The unexpected answers of God 24:00 – Matt Walter recounts his experience doing missionary work in the Middle East 26:41 – The difference between the terms Islam and Muslim 28:19 – How did Muslims and Christians part ways? 36:51 – Matt Walter on what it is like to go to seminary and diving deep into God’s word 41:10 – The rise of Islam in the United States 46:10 – Why you should distinguish the person from his ideology 48:38 – Matt Walter on sharing the word of God in an unexpected moment 53:42 – Matt Walter shares his 5-10-year plan for Tampa Muslim Outreach 58:42 – The power of trusting God with all your heart 59:25 – Get in touch with Matt Walter and Tampa Muslim Outreach   Resources: Tampa Muslim Outreach Connect w/ Matt & TMO:  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 textIn times like these, we need increased communication, empathy, kindness and hope! We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit. 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 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 textYou’ve probably followed every diet guru's advice, spent hours on the treadmill, and restricted calories to obscene levels. Maybe you’ve seen some success, but it’s most likely left you feeling depleted, overwhelmed, and out of control. As a Certified Nutrition Coach, Strength and Conditioning Coach, and Personal Trainer, Amanda Tress spent years in the gym working with people who were doing all the right things—without seeing results.  Frustrated, she began experimenting with cutting-edge nutrition strategies and her clients immediately started to see a change. Amanda spent years fine-tuning these strategies to work together for optimal results. Knowing she couldn’t possibly reach the masses alone, she created the FASTer Way to Fat Loss® Coach Certification Program, which allows individuals to coach the program who are passionate about helping others with their health and fitness goals. Since inception nearly two years ago, the program has grown to over 1,000 coaches and is impacting thousands of lives daily worldwide. So if you're ready to wake up every morning full of energy so you can give your family, business and community the best version of yourself, you have to listen to today's episode as host Brian Klepacki talks with Amanda Tress, the creator of the FASTer Way to Fat Loss®, the Premier Virtual Intermittent Fasting Fitness and Nutrition Program.    "I like to go 7 layers deep, well why... and by the 7th layer people are just in tears, this is the deep reason that I'm going to stay disciplined."  -Amanda Tress   Time Stamps 0:25 – Get to know the creator of the ‘FASTer Way to Fat Loss,’ Amanda Tress 5:41 – The difference between fat loss and weight loss 8:01 – Why crash diets don’t work 11:25 – Importance of accountability 16:03 – Why discovering your ‘WHY’ matters 19:01 – Importance of choosing a diet that’s right for you 22:58 – Counting macros: What it is and why is this vital to fitness success? 26:45 – Why gut health matters 30:37 – Why variety is important in your exercise routine 33:17 – The power of having a strong community 36:56 – The role of ‘FASTer Way to Fat Loss’ certified coaches 39:40 – Who is the ‘FASTer Way to Fat Loss’ for? 43:15 – The importance of rest days 47:45 – Why taking care of your body matters 50:58 – Best way to reach out Amanda Tress and ‘FASTer Way to Fat Loss’ team     Resources: The FASTer Way to Fat Loss FASTer Way Podcast Show Connect w/ Amanda & FASTer Way:  FASTer Way on Instagram Amanda Tress on Instagram   Connect w/ CriticalBench:  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