Strong By Design Podcast

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   Connect w/ Lee: YouTube 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 Facebook Website Connect w/ CriticalBench:  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:  Youtube Facebook InstagramSupport 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:  Youtube Facebook 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” to 345345 for the FREE 5 Best Core Killer Exercises report   Connect w/ Luis: Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textGetting better results in LESS time is always a good thing, especially when it comes to exercise, workouts and fat loss. If you're looking to improve athletic performance and change the look of your physique in record time, Chandler Marchman is your go to strength and health expert. Coach Chris sits down with Certified Strength & Conditioning Specialist Chandler Marchman and discusses training efficiency and his brand new Six Minute Fat Loss program. Designed to give the beginner to advanced athlete short yet super effective workout routines, METCON-6 takes kettlebell training to a whole new level of amazing!   "Training Economy man, you gotta get More with Less! Getting more with less is the true essence of what really attracted me to kettlebells and obviously just getting phenomenal results." -Chandler Marchman    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: 2:15 How Chandler became an absolute BEAST of an athlete 4:50 Deep down he knew there was a better way to train 7:55 Igniting the passion for true athletic performance 10:15 Getting rooted in Tampa at his amazing training facility 13:57 The move up north and transitioning to Online Coaching 18:40 Why kettlebells are his GO TO strength tools 25:53 How kettlebell training is unique and loaded with benefits 31:14 Why bodybuilding and cardio isn’t the best approach 35:50 Training economy, getting MORE with LESS (time efficient) 40:12 Great training for Beginners, not just advanced athletes 44:18 A pair of kettlebells at home, 10 minutes and Get Results 46:51 The most versatile strength tools EVER 50:34 How to see Coach Chandler in ACTION   Resources http://www.sixminutefatlosspodcast.com TEXT "CORE” to 345345 for the FREE 5 Best Core Killer Exercises report   Connect w/ Chandler: Instagram Youtube www.marchmanstrength.com   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 being a "superhero" in life simply means showing up every single day and giving your best YOU to those who matter most... On today's very special episode, Coach Chris and Coach Brian share their very personal lives as Dads. Both hosts of the Strong By Design show are fathers of young children. They share their struggles, their victories and their insights into what makes ordinary men heroic as Fathers and Husbands. If you're a Dad (or a Mom), you have to hear this amazing message!   "You feel unimportant, insignificant, well let me be the first to tell you that's a lie... you are significant, what you do matters and your kids need you." -Brian Klepacki "You have to be able to flip that switch.. turn that dial and even though it's been a long day, and maybe work you had your challenges and you're a bit drained, you have to give your best, get back to your A game for those 2-3 hours.."   -Chris Wilson    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: 1:05 Forgetting what life was like before kids... 2:53 The book that inspired this SuperHero Dad conversation 6:40 Society has downgraded Dad's role in the family unit 10:10 Life growing up in the Klepacki home 15:30 We are NOT our fathers 16:26 Life growing up in the Wilson home 20:20 Every day is a NEW day to be the Dad you NEED to be! 23:00 Importance of having a Mom & Dad  25:16 Some stats about homes without Dads 27:10 Just BE THERE for your kids! 38:25 NEVER hold back on showing your kids Love 39:50 Do you know your child's Love Language? 43:50 How we as Dads treat our wives and how it affects our children 45:52 The BIG takeaway from the inspirational book   Resources HERO: Becoming the Strong Father Your Children Need by Meg Meeker (available on Amazon & Audible)   Connect w/ Coach Chris & Coach Brian of Critical Bench: Facebook Instagram Youtube www.criticalbench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMike Zhang is a 2011 North American Mauy Thai Champion and the 2014 USMTO Open Class silver medalist. The day that Mike walked into that boxing gym was a defining moment in young Mike’s life.  It was the first time he ever heard someone tell him he was “good” at something.  That moment triggered what Mike recognizes as the “positivity loop” and from that day on he never looked back.  After winning his Muay Thai title Mike began to adopt the “champion mentality” into every aspect of his life.  With his tenacious spirit and intense focus he went from failing high school student to Dean’s List college graduate, more championship titles and successful entrepreneur at an age where many of us are still figuring out “what we want to be when we grow up.” Listen to this podcast to hear Mike’s inspiring story and the sincere message in his words.    “I’m different from a lot of other fighters, because when you think of a fighter you think aggressive guy; a jock, cocky, aggressive his whole life.  Well I wasn’t like that.  I was the guy that no one really looked at right.  So when I see someone walk into the gym and they have that kind of that lost look, it kind of strikes a chord in me.  So I always go out of my way to help and coach people.”   -Mike Zhang   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: 1:20 Find out what it was that got Mike into martial arts 2:23 How did walking into a boxing gym change Mike’s life and what he would end up doing? 4:19 Mike first experiences the “Positivity Loop” 5:32 Mike becomes a Muay Thai champion and ultimately, he takes on this role and builds a business around this mindset 7:14 From failing high school student to Deans List College graduate - applying a champion mentality to every aspect of his life 8:32 Mike has had 3 coaches along his successful journey.  Find out who they were. 9:15 Mike talks about his titles 13:01 Fat Shredder Kickboxing is born! 13:56 Kickboxer Abs is one of Mikes newer products! 17:11 Mike helps his mom overcome some health issues to help her get into better shape. 20:20 One rule Mike lives by and how that inspired him to start his own charity Champions of Tomorrow 21:26 When the champion of the gym goes up and talks to the kid who’s a little bit different everyone notices 22:35  All of his teachers counted him out.  24:49 This one quote has become the theme for how Mike lives his life and chooses to give back. 26:31 Mike officially launches his charity   Resources Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s episode meet Amanda McDowell and her world-famous glutes. Coach Chris sits down with Amanda as they dive deep into her long robust athletic history. Find out the 3 exercises Amanda USED to do for glute development and what her new favorite glute exercise is after filming the Unlock Your Glutes program.   "What I've learned after your program Unlock Your Glutes... You can actually target certain muscles, so instead of doing the deadlifts before this program working out my whole entire legs, I could have just been focused on my glutes..."  -Amanda McDowell   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: 2:05 Amanda’s athletic history and how that SHAPED her entire physique 4:26 How Amanda got into Ballroom Dancing and Figure Competition 5:42 Get the FREE 5-Minute Glute Workout Sheets 8:08 Amanda’s favorite ‘go to’ glute exercises BEFORE filming Unlock Your Glutes 9:17 What Amanda experienced filming UYG and having a really SORE butt 13:38 Leg training VS Glute Isolation training for glute growth 16:48 The Glute Drive Hip Thrust machine at the COMPOUND 18:25 Breaking down the #1 Exercise for the Glutes  22:48 Check out the Unlock Your Glutes program and FREE 5-Minute Glute Workout 24:22 Amanda’s next figure competition and her prep   Resources Text "GLUTES” to 345-345 for the FREE 5-Minute Glute Workout www.unlockmyglutes.com Connect with Amanda: Instagram Connect with Critical Bench: Facebook Instagram Youtube www.criticalbench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIf you have ever had any questions about the Keto diet and it’s impact, not only with it’s respect to weight loss, but also what impact it has on brain health and it’s potential to cure some diseases then you do NOT want to miss this episode.  Dr. Dom D’Agostino, Ph.D., is an Associate Professor with tenure at USF whose teaching focus is in the fields of neuropharmacology, medical biochemistry, physiology and neuroscience.  His research and laboratory studies have helped to develop metabolic-based strategies that target seizures, neurodegenerative diseases, epilepsy and even cancer.  In the last 10 years, the main focus of his laboratory work has been devoted to how a ketogenic diet and ketone metabolite supplementation positively impacts these issues, as well as how a ketogenic diet can be utilized to treat certain diseases and health issues that are linked to metabolic dysregulation. In this podcast Dr. Dom shares his background, how he became one of the “go to” researchers and teachers in this area as well as some incredible and promising insights into just how a ketogenic diet is helping to not only cure childhood epilepsy, but have a massive impact on brain health.   “Over the last 20 years I went from studying cells in the brain to actually studying humans to more recently being a subject in a study where I’m actually a participant, I’m a study organizer and we’re looking at different modalities to enhance performance and cognition in these extreme environments.”  -Dr Dom D'Agostino   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: 02:00. “I guess fitness really drew me to science” 04:12 “I found out that a nutrition intervention in the form of a ketogenic diet worked when drugs failed.” 05:49 “It gives me an understanding of how nutrition impacts our performance and our overall health in these extreme environments which tend to disregulate various processes that can harm us in our physical and cognitive capacity.” 07:46 “When someone mentions a ketogenic diet I think of a medical intervention and anti-seizure strategy.” 08:73 In the last 2 years, what has the ketogenic diet shown us as far as a weight loss strategy? 13:11 Ketogenic diet myths vs facts 17:15 Does Dr. Dom eat desserts? Find out what he has to say about ketogenic “goodies.” 21:18 What does Dr. Dom eat to help stick to a ketgenic lifestyle? 21:54 Is a ketogenic diet conducive to help make lean mass gains? 23:11 What is a “modified” ketogenic diSupport the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com