Strong By Design Podcast

Send us a textYoga, Circuit training, Fitbits and Apple watches… So, what will the top trending fitness gadgets and workouts be in 2020? Find out what Coaches Tonya Fines, Brian Klepacki and Chris Wilson think as they make their own predictions for the year and break down the American College of Sports Medicine (ACSM) TOP 10 Fitness Trends of 2020! Which one(s) are you going to use to change your body?   "How much does it cost to use your body? ZERO!" -Team Critical Bench   Time Stamps 2:53 – Get to know your Strong By Design podcast hosts 5:25 – Coaches Brian, Tonya and Chris share their predictions for 2020’s top fitness trends 16:55 – Top 10 fitness trends of 2020 revealed from 10 to 1 20:17 – Health/wellness coaching: What exactly is it and why is it important? 23:15 – Top Tips for aging gracefully 26:32 – Why you should be doing MORE of this kind of exercise daily 28:18 – The best medicine is NOT in your medicine cabinet 35:01 – Importance of proper form and execution 41:29 – Why THIS kind of workout is leading the pack 44:30 – Benefits of the #1 voted fitness trend of 2020     Resources ACSM Top Fitness Trends of 2020   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 textFor all of the men and women who want to shift stubborn body fat, without spending hours of exercising… this episode is for you! Life is hard. Between working and living, rushing around trying to squeeze in gym time or a workout in your already busy day seems insane. Or imagine also starving yourself on the latest extreme diet favored by a Hollywood star. What if there was a way to quickly and easily improve your flexibility while TORCHING fat and building STRENGTH? Seems too good to be true, doesn’t it?  Well... Coach Brian Klepacki discovered a way of blending flexibility training with a calorie-burning movement pattern you’ve never seen before. On today's very special episode, Holistic Health Practitioner Tonya Fines sat down with Functional Movement Specialist Brian Klepacki and talked how this new weight loss / flexibility training style is unlike anything else out there and is catching like wildfire. Listen in to this educational conversation and start learning on how you can stretch your way lean through this ground-breaking method.   "It all comes down to that stretch, tapping into that length of the muscle where you're able to recruit more muscle fibers..."  -Brian Klepacki   Time Stamps 3:32 – Most popular New Year’s resolution revealed 4:27 – What is weight loss? 8:45 – Three lies we’ve been told about weight loss 10:44 – Everything you need to know about crash diet 13:21 – 12-week intense program: Does it work? 15:28 – How much cardio do you need to lose weight? 17:51 – Best ways to help you lose weight 21:02 – Benefits of interval training 23:05 – Exactly how does the body lose weight? 26:28 – Why stretching is super important for weight loss 28:44 – The many types of stretching 31:30 – The difference between mobility and flexibility 36:15 – How metabolic stretching can help you with your weight loss 40:11 – Other benefits of stretching 44:56 – Torch fat and build strength by doing THIS! 49:07 – Where you can go to learn more about the Metabolic Stretching program   Resources Metabolic Stretching Program   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 textLiving the life you’re dreaming of takes more than just dreams… it takes work, commitment and accountability. Yup, just those 3 things can dramatically change your life forever. So, if we all know that, why do most people find themselves right back at square one by Valentine’s Day each year??? Because having a clear vision for your life takes planning, it requires writing things down and it desperately needs support from people you can count on! Listen in closely as Coaches Chris, Brian and Tonya unpack this super huge topic and shine a bright light on living the best year of your life in 2020!   “But WHY is that important? A ‘why’ keeps you accountable to yourself.” -Coach Tonya Fines   Time Stamps 4:11 – Best way to reach out to the Critical Bench team 8:15 – Why some people rain on your parade 10:38 – Coaches Tonya, Chris and Brian share their failed New Year’s resolutions 15:22 – Importance of clear goal setting 21:19 – Steps for setting clear, definite goals 23:30 – The power of writing down your goals 25:43 – What is your “WHY”? 30:51 – Difference between a “WHY” and “COMPELLING WHY” 32:45 – Ways to stay accountable with your goals 36:18 – The importance of having an accountability partner 40:24 – Why it’s important to invest in yourself 47:01 – Things you can do today to achieve your goals   Resources The Perfect Day Formula The One Thing   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 textJesus Christ was and IS (and will continue to be) the most important person who has ever lived on this Earth. He is the Son of God. He performed miracles and spent 3 years of His life spreading his message. Hard for us to imagine but well documented in both the religious and secular communities. This Christmas celebration is celebrating His birth. There is nothing wrong with Santa Claus, reindeer, elves, cookies or presents at Christmas time. We at Critical Bench love all of that stuff with our families and friends!! IN FACT, this time of the year is when most people think about and even attempt to turn the other cheek and be kinder to one another. Whether you agree or disagree with the Christian world view, there is NO ARGUING the existence of Jesus from Nazareth. Listen as host Brian Klepacki and guest, Pastor Tyler Crosson, from Bridgepoint Church in Clearwater Florida speak from the heart about their love of Christ and the real meaning behind the Christmas season. Merry Christmas to you all and Happy Birthday Jesus, we love you!    "I love to see the lights and I love that Santa Claus is coming to town... Christmas is really about becoming. That stuff is meaningless apart from the miracle." -Tyler Crosson   Time Stamps 8:58 – Why is Christmas important? 11:32 – God’s rescue plan 15:13 – The significant role of Mary and Joseph 22:43 – Why Christ has been removed from Christmas? 26:00 – Prophecy about the coming of Jesus Christ 32:00 – Christ’s life and how it leads up to his death 35:51 – Why do people resist Christ? 41:38 – Ways to put Christ back into Christmas 47:50 – God’s message for YOU today 49:50 – Pastor Tyler Crosson’s social media channels and BridgePoint Church’s official website 51:05 – Christmas Prayer   Resources The Bible - New International Version   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 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 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 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 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 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 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 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 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 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 YouTubeStart 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 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 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