Strong By Design Podcast

Send us a textThe sad fact is that for years the population at large has been misled by social media experts and "influencers" giving outdated advice on how to build a rock-solid six-pack. You may even end up losing muscle, losing fitness and gaining weight as your body fights against poor posture and being out of alignment. Coach Brian and Coach Chris dive deep beyond the superficial and into the best and worst ab exercises. Find out how to get the flat, strong ab muscles you've always wanted. It's time to STOP spine damaging movements that cause chronic pain in the back, neck and knees.  Get ready to bullet proof those abs once and for all.   "Rotation is the most neglected movement in the body... If you're currently training your core right now you want to make sure you're training your weakest link, you're fixing that broken chain." -Brian Klepacki   Time Stamps 2:23 – Get to know Coach Brian and Coach Chris better 7:05 – How Strong By Design podcast came to life 11:30 – Introduction to the abdominal (abs) muscles 13:57 – Why you should avoid THESE 2 Exercises! 18:06 – Importance of training the core in all planes of motion 22:04 – Best ways to get six pack abs 27:29 – How to relieve chronic pain naturally 31:18 – The most neglected movements when training your abs and core 33:35 – Best approach to training your core 34:15 – Exercises to improve core strength and power 41:28 – Core stability: What is it and why is it important? 49:33 – A beginner’s guide to bodyweight ab training   Resources FREE DOWNLOAD – The 5-Minute Core Workout Crunchless Core   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 could plan and live the ideal day and change your future, would you? Never mind a trip to Bora-Bora, celebrity date or driving a Ferrari… think much bigger. Living a life of purpose, meaning and impact is much easier than you might think. With some laser focus on the mind, body and spirit, it’s very possible to have an incredible 24-hours. Chris Wilson and Brian Klepacki co-host this thought-provoking episode. Life is filled with regrets, what ifs and should haves but when each day is lived purposefully, things change quickly. It’s time to live Strong by Design, influence the world around you and re-shape your legacy!   "It's a mindset shift is what it is... you cannot be depressed or sad and be grateful at the same time and gratitude is described as one of the most powerful emotions, even greater than love."  -Chris Wilson   Time Stamps 4:47 – The golden rule of true health 7:34 – The MOST important thing to do to start our day 12:01 – What are the best times to speak to God? 15:23 – How THIS one thing can change your life 18:23 – Tips to cultivate your most powerful emotion during tough times 21:14 – The power of giving thanks 24:19 – Importance of movement 30:44 – Maximize your productivity by doing THIS 31:33 – Nutrition: What to eat and WHY it’s so important 33:55 – What is the 80/20 rule? 39:31 – The importance of rest and recovery 44:14 – How does deep breathing affect emotions? 45:27 – Why structure creates freedom 50:52 – The power of the pen 54:37 – Key takeaways to live a healthier, happier life     Resources The Perfect Day Formula   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 textEver lost your balance and fallen? Silly question, of course you have. But preventing a fall could be a lifesaver, especially as you age. One of the most overlooked elements of health and fitness is balance and the ONLY way to great balance is through purposeful daily movement. Movement is the key to living a fuller, healthier and ultimately happier life. A life of independence, confidence and fulfillment. Balance provides FREEDOM to do the things you want at any age! Coach Brian and Coach Chris have spent decades helping people from 7 to 87 improve their balance. This is a topic that they are very passionate about and want to help spread the word about making balance a priority. Find out how to TEST your balance in this lifesaving episode and please share this with someone who needs to hear it.   "We never know when we're going to be able to take our last step and the older we get the less prepared and the less physically able we are to bounce back or to prevent that fall..."  -Brian Klepacki   Time Stamps 4:36 – The importance of good physical balance 6:41 – What happens when you lose your balance? 9:00 – Alarming statistic about people who die from a fall 11:06 – How life changing an injury from a fall can be 14:22 – Start investing into your physical balance in your 20s 16:06 –Find out the greatest activities for older adults 19:55 – Compressed Morbidity: What is it and WHY you need to know 24:00 – The best ways to improve balance 28:47 – Train like an athlete at any age 35:15 – ‘Can you PASS this balance test??’ 41:43 – How vision and hearing impact your ability to balance 45:25 – Top solutions to regain your balance 51:30 – Key takeaways to live a fuller, more independent life   Resources Check out these amazing Balance Videos Improve Your Balance at Any Age 2 Moves for Better Balance TOP 3 Balance Exercises to Prevent Falls   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 textYou ARE what you eat, especially around the holiday season! All of those amazing high calorie foods, tasty desserts and specialty drinks surround us from Halloween through the New Year… how in the world can we remain disciplined?? The trick to maintaining your hard-fought physique is actually MUCH simpler than you make it out to be. Coach Brian and Coach Chris have over 30 years of combined nutrition and diet experience and deliver 5 simple strategies to staying LEAN during the holiday season. These tips are actually applicable throughout the year but become paramount when year-end events and family gatherings take over your life. Get ready for some super helpful takeaways.   "Eat until you're 80% full for your dinner because you know you're gonna be eating again at 8 or 9 at night..." -Chris Wilson   Time Stamps 3:26 – How to avoid holiday weight gain 6:41 – Limit junk food items 9:32 – It’s all about percentages 12:26 – Balance and moderation is the key to a healthy life 15:11 – Have a Plan B 18:26 – Eat a high-protein meal before you go to a party 25:47 – Moderate alcohol intake during the holidays 29:56 – 1 alcoholic drink = 1 glass of water rule 32:36 – Why you should avoid pre-mixed drinks 33:56 – How to avoid overeating 36:34 – The importance of eating until you are 80 percent full 42:29 – Exercise and healthy eating go hand-in-hand 46:54 – Why early morning exercise is great 49:26 – Skipping a meal gives your digestive system a break 51:04 – Key takeaways     Resources: FREE Download - 6 Ways to Tame Your Appetite & Cravings   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 textDid you know that 9 out of 10 people will fail on any diet or weight loss program! It is virtually impossible to get results working on your own. Even the best athletes in the world have coaches to help improve and perfect their best. Transformation is a mindset shift. You must eliminate the story that is holding you back. To truly transform and become 'tryumphant', you have to focus on the inside. You have to know your why.  Matt O'Brien, of TrYumph Functional Fitness, with 20 years training experience, published author of the incredibly popular book 'The Magic Pill', and transformation coach has helped thousands of clients collectively lose thousands of pounds successfully and keep them off. And now he has discovered a new "secret" to weight loss that is helping our clients lost 20-30 pounds in only 4 to 6 weeks. On today's very special episode, host Brian Klepacki sat down with Matt at the TrYumph Functional Fitness studio in Largo, Florida and they talked about that 'The Magic Pill' that everyone wants! From faith to personal failures to near death experiences, so much life changing knowledge is within this episode. This is one conversation you do not want to miss!   "It's the power of compounding interest, our health is the same way, the earlier you start the more cumulative that interest builds, the more lasting the benefits..." -Matt O’Brien   Time Stamps 3:06 – Matt O’Brien’s backstory 5:50 – How he started working in the health and fitness industry 8:31 – Why is ‘TrYumph’ different? 12:43 – Matt O’Brien shares what keeps him going 22:33 – What is ‘The Magic Pill’ book all about, and what inspired him to write it 25:10 – Matt O’Brien reveals the ‘Magic Pill’ 30:18 – The three-part system: Mind, Body and Spirit 35:21 – How to manifest anything you want 37:38 – The power of community 42:53 – Why life is not meant to be lived alone 46:29 – Matt O’Brien's ultimate advice 48:45 – Matt O’Brien recounts mountain bike crash experience, and how he got back on track after the accident 54:02 – Importance of having a supportive network of friends and family 55:32 – Four O’s to grow: Observe, Own, Overcome, Onward 1:00:50 – What you need to know about the Forever Transformation System (FTS) 1:08:22 – Longevity plan with Matt O’Brien 1:12:11 – Health Span > Life Span 1:15:12 – Where you can go to learn more about the FTS program, official website (www.tryumphfitness.com) and social media channels   Resources: TrYumphFitness.com TrYumphRevival.com ReadTheMagicPill.com    Connect w/ Matt:  Instagram YouTube   Connect w/ CriticalBench:  Youtube Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textLiving a healthy lifestyle does not mean having to give up all the things you love.  A healthy lifestyle is about balance and being able to incorporate all the things you enjoy while still hitting and maintaining your goals. Alcohol can be a pretty big part of social events and for many of us, being able to enjoy a drink or two is something we don't want to have to give up in order to hit our weight loss and/ or healthy living goals. Guess what?  You don't have to! In this episode Coach Tonya and Coach Brian talk about how to track alcohol and include these calories into your healthy eating plan so you can enjoy your favorite adult beverage without sabotaging all the hard work you are doing!    "It is very reasonable to enjoy a couple drinks and not sabotage your weight loss, your training goals or whatever it is you're working towards if you can honor the parameters." -Tonya Fines   Time Stamps 4:23 – Enjoy alcohol while still maintaining a healthy lifestyle 7:35 –Importance of tracking alcohol macros 09:00 – What is a standard drink? 12:02 – Mindful drinking 16:06 – What are macros: a beginner’s guide 20:18 – Tracking alcohol macros are just one part of it 24:52 – Make a nutrition plan and stick to it 26:20 – Eliminate alcohol completely to achieve optimal performance 28:20 – 1 alcoholic drink = 1 water rule 31:50 – Six healthy alcohols you should be drinking   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 hmmm…. You cannot avoid it ladies, however, what you can do is start doing things now that will carry over into your transition through menopause to support you having the best experience possible. It is often the case that we wait for things to happen before we “do something about it,” or make changes in our life to make a situation better.  Well here is some really good news… you know that menopause is something you will experience in your lifetime and you don’t have to wait to do things that will help you navigate this transition.  In this podcast, Coach Tonya Fines and Samantha Harrison talk about what women can maybe expect as part of their menopause experience, and also what are some of the things women can start doing, even well before those “change of life” years, to support a better menopause experience.      "You have a genetic blueprint, I have a genetic blueprint, your daughters have a genetic blueprint so while we are all going to experience menopause, how we experience it is going to be very different from one woman to the next…" -Tonya Fines     2:09 – Menopause: What it is and what to expect 5:35 – Signs and symptoms to look out for 9:18 – Premenopause vs. Perimenopause 11:35 – Open up to your partner about what you're going through during menopause 14:28 – Menopause symptoms can last up to 10 years 18:01 – Key things to do to have a better menopause experience 24:09 – How exercise can help during menopause 29:51 – Stress management: Identify your triggers 32:20 – How to deal with menopause symptoms 35:33 – Find your tribe and surround yourself with the right people 36:48 – Talking to your doctor about menopause and Hormone Replacement Therapy (HRT): Does it help? 41:52 – Menopause is a normal phase   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 textFrom Slovenia to Seattle and from teenage defiance to professional basketball, Luka Hocevar has an amazing story of growth, passion and perseverance. His profound love of sports and fitness truly saved him from the “wrong” path, bad decisions and a dead end… Now a best-selling author, strength & fitness entrepreneur, gym owner and world traveler, Luka is leading other hopefuls from around the world to live a life of purpose, pleasure and being fully present. Get ready for some huge A-HA moments and mic drops as Luka pulls back the curtain and shares his personal story on Strong By Design with Coach Chris.     "Really really choose carefully, intentionally, who you surround yourself with as far as environments and people..that could be the most important decision of your life." -Luka Hocevar     2:16 – Luka Hocevar shares the struggles of holding big LIVE events 9:14 – Why being different is more important than being better 14:31 – Importance of building a great and healthy culture 19:22 – Finding your tribe 23:44 – Luka reveals what attracted him into the fitness/sports world 28:53 – Luka recounts his past… a life as a drug seller 32:10 – Why he moved to the United States 39:20 – How he became a strength and conditioning coach 48:45 – Use the chip on your shoulder to drive greatness… but don’t let it o 52:30 – 3 drivers of intrinsic motivation – Competence, Contribution and Connection 58:40 – Learning to cherish each moment          1:03:31 – Give your best in everything you do 1:06:09 – Reprogram your belief system and change your life 1:16:42 – Luka Hocevar’s official website, podcasts and social media channels 1:21:26 – The importance of giving back to the community   Resources: LukaHocevar Vigor Ground Fitness Connect w/ Luka YouTube 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 textTake control of your health like never before… People often underestimate how much their day to day living impacts their overall health and wellness. The small and large lifestyle decisions made every single day directly affect the two brains of the body. Scientist, Doctor and Researcher Gordon Pedersen has dedicated his life to finding out how the body functions, survives and thrives. In this episode Dr Gordon shares his personal interest in health, how the gut and brain work together, the importance of alkalinity and the unbelievable effects of his structured Silver product on chronic illness and disease.   "There are shortcuts but the human body is ultimately in charge here and down the long road it's important to do the things that are really good for the body, not just the short-term shortcuts." -Dr Gordon Pedersen     0:35 – Get to know Dr. Gordon Pedersen 2:57 – What inspired him to become a doctor 5:52 – Crohn's disease: symptoms, causes, prevention 10:44 – Meet your second brain and its connection to the main brain 14:28 - What you need to know about Alkaline Structured Silver 17:36 – What does the pH scale refer to? 19:25 – Alkaline Structured Silver to the rescue 23:27 – Dr. Gordon recounts double blind placebo-controlled study on the benefits of protein supplementation 30:12 – Big changes start with small shifts 34:00 – Importance of regular blood testing 39:31 – Benefits of deep breathing 41:15 – Dr. Gordon’s Silver products – liquids, gels, soaps, lozenges, and more 45:02 – Taking control of your health 46:37 – Where you can go to find Dr. Gordon’s products and books (www.mydoctorsuggests.com)   Resources: My Doctor Suggests Official Website Connect w/ Dr. Gordon  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 textOur lowest moments in life can be used to inspire change and victory in others. Justin Feldman found his strength in his darkest times and now uses his struggles to help others overcome all odds. Performing at your best in any area of life requires not only a healthy mind but also a physically active lifestyle. This is typically referred to as the Mind-Body Connection. By using his passion for fitness and his red-hot entrepreneurial spirit, Justin is unlocking greatness in his clients. These laptop warriors are excelling in business and in the gym and transforming their lives with the Wealthy Body Academy. Get ready to hear a very personal and inspiring story from Justin as Mike Westerdal and Chris Wilson co-host.     "With a lot of people... they will neglect the one thing that they can control which is their health and their body.." -Justin Feldman     Time Stamps 1:22 – Justin Feldman’s backstory and how he got into fitness 3:30 - His weight gain story and how it took a toll on him mentally 6:40 – How he got himself back on track 9:21 – His body transformation, and how fitness changed his life 11:15 – What inspires him to go deeper into health and fitness 17:14 – Everything happens for a reason 19:18 – Things start shifting in a good direction 20:12 – How Justin started the Wealthy Body Academy 22:49 – Importance of having a mentor, and surrounding yourself with the right people 29:00 – Taking a leap of faith and making your own timing work 38:06 – Why he created the Wealthy Body Academy 41:43 – Why putting your health first should be a priority 45:35 – Mental health is the biggest issue individuals face today 50:12 – Trusting God’s timing 56:09 – The power of working with passion 1:00:49 – How Justin can help you boost your energy and productivity 1:09:24 – Where you can go to find Justin (Instagram: @thejustinfeldman)   Resources: Wealthy Body Academy   Connect w/ Justin:  Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com