Strong By Design Podcast

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 fStart 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 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 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 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 textAre you listening for that still small voice from God? Fitness Entrepreneur and Copywriter Joe LoGalbo sits down with Mike Westerdal and speaks openly about his strong Christian faith and hearing God’s voice. Joe unpacks ways to speak to and listen for God in our daily lives. He addresses ways that God guides us, the importance of journaling your thoughts and prayers for your life and trusting in Him at all times. And even better, Joe ends the podcast in prayer for all the listeners. If you’re wanting to know how to talk to God, let Joe’s words and passion fill you up and lead you to Him.   "How can God speak to me, how can I open up that communication with Him? It starts with just speaking to Him just like you and I are speaking, just speaking to Him like a friend.." -Joe LoGalbo   Time Stamps 1:03 How do you define God? 3:20 Why would God want to talk to me? 5:13 Why did God give us FREEWILL to either love Him or reject Him? 7:09 Following the Lord is like bowling with bumpers 8:38 Ways to actively listen for God 10:20 Joe talks about his God Time 12:37 That feeling in your GUT, is that the Holy Spirit? 15:45 God ISN’T a vending machine! 17:50 Asking the right questions for wisdom in your life 22:50 Confirmation that I’m going down the right path 25:20 God will speak to you in different ways… 29:55 Joe and his wife trusting in God 32:50 Overcoming fear in your life and moving forward with God’s help 34:00 The price Jesus paid for all mankind 36:26 Eva and Joe’s pursuit of her dream house 42:50 Why Joe keeps his journal with him at ALL times 44:38 God is ALWAYS working on you and your life 47:50 Importance of making time for God 51:30 Encouraging words from God are like vines from a tree 54:40 A prayer to God for all the listeners 56:30 How to find out MORE about Joe LoGalbo   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 Bible App on iTunes - FREE TO DOWNLOAD   Connect w/ Joe: YouTube Instagram Facebook 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 textLifelong bodybuilder and nutrition expert Lee Hayward visits the CriticalBench Compound. Before the days of Bodybuilding.com and YouTube, Lee was one of the very first fitness & health experts to have a website having been online since 1997! He’s currently devoting all of his time and energy to encouraging Men Over 40 get leaner, stronger and healthier. Lee indulges Coach Chris by sharing several great “war” stories about past injuries, his YouTube beginnings and how he and CB Founder Mike Westerdal were actually Bench Press rivals back in the late 90s.   Listen in as Lee reveals some super effective tips to speed up fat loss, aid recovery, gain muscle mass and be more fit in your 40’s and beyond. "You can build muscle and burn fat simultaneously… 99% of the people listening to this can… the average person who just wants to lose weight and get in shape, you can build muscle and burn fat simultaneously." -Lee Hayward   Time Stamps 2:00 Lee’s ‘Blast Your Bench’ VERSUS ‘The CriticalBench Program’ 5:30 From competition to collaboration, a huge mindset shift 9:50 How Lee got started on YouTube not knowing what he was doing 12:55 Joining Toastmasters to overcome his inability to speak well 15:36 The evolution from powerlifting to bodybuilding to Men Over 40 18:00 Lee suffers his first major injury just after the highlight of his bodybuilding career 24:55 Lee’s personal best lifts – bench, squat, deadlift 25:30 A shift in training approach, getting away from HEAVY lifting 26:00 The second injury – biceps tear flipping a 600 lb. tire with the guys 30:18 No more peer pressure, lifting smarter, not harder – Know Your Limits 32:50 Lifestyle changes lead to weight gain and frustration 36:00 Comments on YouTube hit home, time to SHAPE UP 39:15 Using Intermittent Fasting (IF) to trigger Fat Loss 44:26 Unrealistic weight loss tactics 45:50 Practical tips to lose weight without counting calories 50:00 Lee’s transformation from 39 to 40 years old 51:44 Lee’s Yin and Yang training system 55:45 Not every total body workout needs to look the same 58:15 “I know it sounds so sissy, but Do More Yoga!” 1:06:00 Best places to FIND Lee online   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 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 textLaughter has been said to be the best medicine. Right now we live in a time where most people are experiencing some sort of challenge or difficulty not knowing how to get through it. Comedy tries to and for the most part really does lighten the mood and creates a more joyful situation. On today's very special episode, host Brian Klepacki sits down with Stand Up Comedian Dustin Nickerson (yes, a sit down convo with a stand up comedian... oxy moron)… They share stories of growing up as 80s kids and now having to do the adult thing but from a comics perspective. Dustin describes himself as “the world’s most average person” but is far from it when on stage. He brings you into his life through his clean jokes about the struggles of parenting, marriage, and be generally annoyed by most people. Dustin is truly one of the most unique voices in the comedy scene and in this episode you'll understand why!   "When something has too much weight and you're able to laugh and joke about it then it really can remove a lot of its power and that's healthy in a relationship." -Dustin Nickerson   Time Stamps 2:45 Dustin’s reaction to sitting through his own outdated BIO reading 4:43 Who is comedian Dustin Nickerson? 7:07 Clean VS Dirty Comedy – Dustin’s thoughts 9:29 How Dustin got started in the comedy scene 12:10 The BEST compliment you can get as a “clean” comedian 13:30 Is this father of 3 also funny at home? 16:40 His take on kids, adolescence and the teenage years 20:40 Why making his wife laugh is the most satisfying thing in the world 21:55 The thing that drives his wife CRAZY! 26:08 The Clean, the Dirty and the Dark Side of Comedy 29:36 The ONLY rule of Comedy 30:22 What it’s like opening for comics John Crist and Tim Hawkins 34:30 The most profound parenting tip Dustin ever heard from Seinfeld 37:50 Not having all the answers is a relief to your kids 40:30 Dustin’s son cries over Fortnite 41:40 Dustin’s Podcast - Don’t Make Me Come Back There   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  Podcast - Don't Make Me Come Back There Connect w/ Dustin: Instagram 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 textFounder of Get Lean in 12 and World Class copywriter Shaun Hadsall visits the Strong By Design podcast show! 20 years ago, the Body for Life transformation competition catapulted Shaun from a toxic environment into a world of health & wellness helping men and women transform their own lives. Then after the birth of his daughter, Shaun became driven to be a better man and use his awesome gifts and passion for fitness to inspire positive change in the lives of others everywhere. Find out how Shaun’s strong Christian faith and desire to succeed has allowed him to give back, intimately touching and impacting the lives of people all over the world!   "Helping monetarily is great, but when you become the hands and feet of Christ, it changes your life." -Shaun Hadsall   Timestamps  1:08 Shaun becomes first runner up of Bill Phillips Body for Life competition 4:53 Burning out in the fitness industry and chasing the almighty dollar 7:35 Going from brick and mortar training studios to the online world 12:15 Marriage hits TOUGH times and Shaun files for divorce 16:17 Climbing over tables to get to Joel Marion at Frank Kern’s event 20:45 His faith rattled while friends & family urge him to get a “real” job 22:54 Talking to fat loss guru Mike Geary and going above and beyond 28:00 God speaks love and faith into his marriage and life! 34:35 Shaun and biz partner Ryan Colby give back with Living Water International 39:30 How giving to others has led to growth, success and gratefulness 40:50 Shaun’s personal HOUR OF POWER 47:00 Taking massive action, making mistakes and living a life based on FAITH 55:30 Who are the FIVE people you surround yourself with? 57:30 Shaun’s life lessons that provide value to people struggling   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  strongbydesigntough.com   Connect w/ Shaun: Instagram Facebook Youtube Website   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

Send us a textJen's wildly popular website, Simple Green Smoothies, has changed the lives of over 1 million people and made her the #1 green smoothie online resource! Maintaining a healthy lifestyle, in terms of nutrition, doesn't have to involve counting calories or eliminating an entire food group. Instead, make this one simple change to your day... and it starts with a green smoothie. Jen Hansard is on a fresh path to health and happiness- deprivation not included. Her "healthy obsession" with green smoothies has taken her all over the world to spread the green smoothie love far and wide.  Through the power of green smoothies, she’s seen the amazing health benefits firsthand – including more energy and a stronger immune system, which has been the catalyst to healthy living for Jen and her two young kids.   "We've boosted our immune system to the point where we can fight off anything that comes our way naturally so far and that feels pretty incredible." -Jen Hansard   Timestamps  1:50 How and WHY Jen started Simple Green Smoothies to fuel performance 5:30 Boosting your immune system by drinking your veggies 8:30 Partnering with friend to share smoothie recipes on Instagram 11:20 Difference between Juicing vs Blending and health benefits 14:00 How beginners can get started blending delicious smoothies 17:07 Drinking smoothies as meal replacements 20:26 Jen’s ROCK STAR formula that’s always in her fridge 23:25 Fresh? Frozen? Organic ingredients? and the “dirty dozen” 25:56 2018 EPIC YEAR for Jen Hansard - Impacting the world and giving back 29:10 Smoothies fueling life’s passions and running across the Grand Canyon 34:19 Signing up for Jen’s FREE 7-Day Green Smoothie Challenge   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  Text ‘STRETCH’ to 345345 for the Why Stretching Won’t Make You Flexible special report   Connect w/ Jen & Simple Green Smoothies: Instagram Facebook Youtube Website   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

Send us a textSometimes we find ourselves in a place where we are very unhappy with our ourselves, and this ultimately facilitates a massive shift to a better life.  Growing up Luis Montoya was always active and fit, but after getting “comfortable” in a relationship and life, things changed and he found himself gaining a lot of weight and ultimately feeling “disgusted” with himself.  It was at this time in his life that Luis took action to create massive change in his life.  Not only did he regain an optimal state of health, fitness and wellness but he also created an impressive career for himself in the fitness industry.   Listen to this young man’s inspiring and inspirational story in this podcast.     “I didn’t realize just how out of shape I was and I just felt kind of disgusted with myself, I had a hard time looking in the mirror, I had really low self-esteem and that was the shift for me.  I wanted to make that change for my kid.  So, I was like alright you know I’m going to get in shape and change my life because I don’t want my kid to see me this way.  I wanted my kid to have that Superman Father figure.”  -Luis Montoya     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!      Timestamps 2:28 How a big “life announcement” became an even bigger “wake up call!” 7:54 How wearing a shirt at a pool party was Luis’ rock bottom. 8:32 “We all have that awareness but we just kind of ignore that until that ONE thing happens” 10:19 “I kind of felt like I climbed that mountain, got to the top of the mountain and then I was just like well now what?  Do I just go back home?  No.  So I just kept challenging myself.” 11:11 Find out how fitness model David Kimberly was an inspiration to Luis 12:02 “I’m a man of faith, I believe in God and that everything happens for a reason.” 13:12 “I started documenting these transformations and I was like hey there is a demand for it . . . I”m going to start personal training.” 16:29 “Early on I already had a vision of what I wanted to do in life.  If I was going to make this a career, I just wanted to be the best.” 18:52 “As soon as you pay for a coach you are invested.  I don’t BS.  I go all in.” 20:09 “My goal is to transform your life.” 22.39 “My biggest accomplishment is just proving to myself that anything is possible when you just go after it.”     Resources luismontoyafit.com TEXT "CORE” 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