Strong By Design Podcast

Send us a textWe Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit. This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design. 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 Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textSometimes in life you come to a crossroads and need to find a way to Take Control of your life. Emily Lark is just that person. She is the creator and owner of Back to Life - The Complete Healthy Back System.   Back to Life is a revolutionary stretching and strengthening method to naturally relieve chronic back pain.  Emily created this program as a way to avoid back surgery after suffering from chronic back pain many years herself.  She has taught this method for the past ten years at her studio and she launched the DVD version of her program in 2017.   Emily is passionate about fitness and health and has worked since 2003 as a Yoga teacher, Pilates Instructor, Personal Trainer, and Group Fitness Teacher.   Get ready to hear her amazing personal story of struggle, perseverance and triumph as she sits down with Coach Chris. Her journey through chronic back pain led to her discovery of a program that is helping thousands of people naturally tackle back pain all over the world!   "It was so bad that I could barely move..I remember at that time just feeling so hopeless and thinking oh my gosh I'm so young..I think we tend to have this notion that as we get older we're going to have more and more pain in which I have come to realize is a myth.." -Emily Lark     Time Stamps 1:30 Who is Emily Lark? 3:15 Transitioning from face to face instruction to online service 6:55 Emily’s amazing back pain journey and ultimate triumph 11:55 Living in pain and the NEED for movement 12:50 Emily discovers how to share her personal success with the world 17:00 Pain free for 10 years since developing her method 18:30 Finding balance as a Mom and a highly successful entrepreneur 22:58 Complex vs Simple exercise movements – primal movement patterns 25:37 Movement naturally heals and resets the body 27:23 Where to find the Back to Life system     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 3 Best Ways to Improve Your Posture – FREE DOWNLOAD BeatBackPainToday.com   Connect w/ Emily: EmilyLark.com YouTube Facebook Instagram   Connect w/ CriticalBench: Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWe Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit. This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design. 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 Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textCori Lefkowith is the owner of Redefining Strength, a wildly popular online fitness company and functional fitness small group training studio in Costa Mesa California.  Through her personal experiences and working hands on with clients at her gym, Cori has developed training methods that have been featured in Women’s Health, SELF magazine, Shape, the OC Register, and MindBodyGreen. Cori always jokes that she’s made all of the mistakes - pushing through injury only to end up worse off, trying fad diets to only fall victim to the yo-yo dieting cycle - so that she can help her clients avoid the same pitfalls. On today's very special episode, host Brian Klepacki sat down with Cori out West in beautiful San Diego and they talked about everything from exercise to family to business. Cori finds joy when she's empowering others to get the health and fitness results they’ve always dreamed of through coaching. Listen in to this educational and inspiring conversation and start learning on how you can redefine YOUR strength today.   "Strength doesn't have to mean one thing, it doesn't have to mean lifting a one rep max..it could mean running after your grandkids, it could mean being able to run again after a serious hip injury or car accident.." -Cori Lefkowith   Time Stamps 1:27 Who is Cori Lefkowith? Youtuber? Elite Tennis Player?? 3:00 Hates her dream job and makes a career change 4:20 The brand ‘Redefining Strength’ is born… 5:00 What does ‘Strength’ really mean? 7:40 How Cori “sees” herself and her influence on the world 9:55 Cori is a list maker, not so much a goal setter… what’s the WHY? 13:55 Enjoying the journey, always striving to improve 15:20 The importance of a Coach and Community over Lone Wolf approach 20:25 Cori’s passion for at home bodyweight training and variety 23:00 Excuses are excuses… we have all the power to change 26:15 Who inspires Cori – what ignites her passion for fitness? 28:48 What people are searching on YouTube 31:00 Going deeper with movement patterns and muscle recruitment 34:38 Her mind-body philosophy and connection / progressions with clients 38:36 Nutrition education - The macro academy 41:08 Her BEST diet tip -TRACKING-TRACKING-TRACKING 43:38 More info on the Macro Academy – visit Cori’s website – connect with Cori 44:52 The wrap up – final words of wisdom   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 Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWe Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit. This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design. 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 Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textBest-selling book author and renowned fitness and health expert Bruce Krahn joins the SBD podcast show. High above the streets of San Diego, Bruce shares his lifelong passion for fitness with Coach Chris. What’s clear is that NOTHING was going to stop his quest to reach people and change their lives. Over the past 25 years Bruce has seen a lot of changes in the fitness and health industry… in fact when he started in the 90’s, personal training wasn’t even a recognized career yet!! Bruce also gets candid about his grossest day at the gym (whew!) and silliest moments with his young twin sons. Bruce’s mantra and approach to life has gifted him with an amazing support system in his wife and closest friends. He also clings to his Christian faith which grounds him and is his rock. Get inside the mind of a man who knows exactly what he wants in life and goes after it with passion, faith and confidence in himself.   "The impact it's (faith) had on my life has been profound because when those times hit, when times are really hard, when you're really struggling.. everything always falls back onto that.. when the seas get stormy you've got to have that rock to cling to.." -Bruce Krahn   Time Stamps 2:04 “When I started there was no formal profession known as personal training..” 4:23 Gets fired for a job he hated and his Dad was pissed 5:30 Bill Phillips helps shape Bruce’s dream job 6:44 The job interview that changed everything! 10:11 Where his passion for building his body came from at 13 yrs old… 11:39 The grossest gym story you’ve EVER heard 13:50 Comparing the face to face experience to impact online 15:00 “A letter to my unborn children..” – 20 life lessons 17:00 Biceps, Abs and not being a “girly” man - with accent 😊 18:00 The mantra that Bruce lives by 21:21 Juggling business with family and relationships 23:00 How to be accountable to himself (Bruce) 24:28 Bruce’s wife is a huge support system 25:35 Best Dad stories with his twin sons 29:45 Why faith is his foundation, his rock   32:39 Surrounding himself with men of faith 33:30 Bruce’s blessings and gifts come when he’s plugged into faith 36:00 How his passions have shifted over the years 39:00 Knowing his physical limitations and slipping a disc while lifting 42:15 His best programs and ways to find Bruce   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 – FREE DOWNLOAD Connect w/ BSupport the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWe Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit. This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design. 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 Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textChrissa Benson is founder of Physical Kitchness, an online health and wellness ‘one stop shop' dedicated to helping busy women reduct the overwhelm of healthy living.   Physical Kitchness was established in 2015 and has quickly gained a loyal following with a unique twist of ‘real’ talk, mom-life humor, simple recipes, meal prep hacks, and effective home workouts. Following the success of Physical Kitchness, Chrissa created the membership site, Club Kitchness for women who want to dive even deeper into making healthy habits that stick, want more accountability, and desire a structured framework for success.  Chrissa’s 'how-to' guides help transition families to a non-processed, paleo-inspired lifestyle. She is creator of the 30 Minute Real Food Meal Revolution meal planning guide and Instantly Paleo eBook. The mission for Physical Kitchness is simple: motivate women to take care of themselves so they can take care of their families, the EASY way. And with over 140,000 social media followers and millions of website page views, it’s a message that resonates loud and clear.  Physical Kitchness has been featured in publications like Parents, Fit Pregnancy, Buzzfeed, Self, Runner’s World, Today Food Club, and Women’s Health.  On top of operating Physical Kitchness, Chrissa is a self-proclaimed kitchen ninja and barre instructor. She is married to an active-duty Marine and they have two sons.   "...It's made me so passionate about helping other women to achieve greatness whether that is in food and fitness..mindset.. I really believe that all those challenges in life really lead us to something greater.." -Chrissa Benson   Time Stamps 2:00 Chrissa’s perfectly imperfect life 3:45 Transitioning from Corporate life to Stay at Home Mom 6:15 Overcoming life’s challenges and growing her brand 9:00 Praying and discovering the right path to take 11:10 Best tips to overcome fear and regret 12:30 Becoming part of the Physical Kitchness community – Club Kitchness 14:20 Why do we (Mom’s) need to take care of themselves 19:40 Finding balance in your life 24:10 Choosing ‘how’ to share her REALITY on social media 29:17 Leaning on God, hearing His voice to lead others 30:35 Chrissa’s long term hopes and dreams for her brand 31:18 Does her husband, a Major in the Marine Corp, participate?? 32:18 The core beliefs that guide Chrissa’s decision making 34:00 Ways to find Chrissa on social media and join her tribe!   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!Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWe Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit. This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design. 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 Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textPosture is essential to our overall health and wellness. While this sounds like a bold statement and may not be on most people’s radar, posture can really dictate how well your body feels and performs each and every day. Joining the show today is Injury Specialist Rick Kaselj from Exercises for Injuries who has an intimate understanding of how the body works and the negative side effects of prolonged poor posture. Good posture begins at the head. As you will hear in this episode, there are a number of physiological responses to ugly forward head posture. Whether it’s from excessive texting, computer work, driving or sitting at your desk, FHP is a part of everyone’s life in today’s world. Rick and Coach Chris help to shed some light on this prevalent issue affecting men and women everywhere and provide helpful ways to overcome this potential health concern.   "They're trying to get closer to those devices.. Forward Head Posture affects the musculoskeletal system, the muscles in the neck.. the back.. affecting the nerves, it will have a negative impact when it comes to the brain.. how the brain functions, an increase in brain fog, affecting sleep and over time it changes the shape of those vertebrae.." -Rick Kaselj   Time Stamps 2:12 Rick has created over 1,400 blog posts! 3:00 How Rick got started with Injury Prevention & Exercises 5:30 The Myth about Movement and overcoming injuries yourself 8:00 How posture defines us 10:20 How to determine if you have POOR posture 11:50 The body systems that are most impacted by posture 13:15 No Magic Pill that Fixes Poor Posture 14:33 The devices in our lives costing us good posture 18:00 Is AGE an issue when it comes to posture correction? 21:10 What do most people need to do to FIX bad posture? 22:30 The Forward Head Posture Fix – 10 exercise sequential flow method 23:35 How heavy is the human head? 25:25 From poor posture to pain and unwanted bumps 27:20 How often should people go through the FHP routine? 28:30 Becoming fully aware of day to day head posture at CriticalBench 30:45 Check out the Forward Head Posture Fix program today!   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 3 Best Ways to Improve Your Posture – FREE Download The Forward Head Posture Fix program   Connect w/ Rick: Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com