Strong By Design Podcast

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 CritStart 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 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 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 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 haStart 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 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 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 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. 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 textYour "genetic" limitations on muscle size are NOT genetic. You've stopped growing because your training hasn't optimized the four key physiological factors that are essential for accessing your TRUE muscle growth potential. In today's episode Coach Chris connects with the Mad Scientist of Muscle Nick Nilsson. Find out how exercise science has proven that these four factors can be TRAINED and IMPROVED so that you can finally build the muscle mass that your body is TRULY capable of building and unlock your hidden potential. Discover How to Unlock 5, 10, even 20 Pounds of Your TRUE "Untapped" Muscle Growth Potential in the Next 90 Days with Metamorphosis. "Connective tissue unlike muscle tissue really does not go away with time, you develop this connective tissue strength, you've got it for a long time.." -Nick Nilsson   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!   Time Stamps:  02:40 How Nick developed the Metamorphosis program over 25 years of in-depth hands on experience 04:21 Definition of Angiogenesis training 07:46 Why Connective Tissue takes so long to strengthen 16:47 How Phase 3 Hyperplasia training will help you grow MORE muscle fibers 24:50 Super-human nervous system activation that is the SPARK that makes everything happen 33:04 How often the Mad Scientist works in his gym laboratory 36:14 Putting all 4 phases together of the Metamorphosis program 39:50 How ALL future training programs are impacted by your Metamorphosis training 42:08 Meet Nick's 3 dogs and eating fur for added protein 44:06 You are literally FAST-FORWARDING yourself into muscle and strength building over 90 days   Resources Text "TESTO” to 345-345 for the Free 7 Worst Testosterone Killers Report madscientistmuscle.com metabolicmonsters.com Connect with Nick: madscientistofmuscle.com YouTube Instagram Facebook Connect with Critical Bench: 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 textGastrointestinal diseases are still prevalent and according to statistics, as of 2018 22% of the adult population in the US suffered from it. Do you want to know why and how you can avoid it? On today’s episode, Coach Chris talks with Wade Lightheart, author, athlete, and President of BiOptimizers, a digestive health company. They delve into the digestion process and the causes of the common gastrointestinal problems and how to prevent them. Wade shares the important role of enzymes and probiotics to our gut health. Tune in and find out how you can make not only your gut healthy but your whole body as well.   “Humans are the ONLY species on the planet that eats enzyme-deficient food... We have to make more enzymes in our body to break down the food that we are eating.” -Wade Lightheart   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!   Time Stamps: 01:35 Three transformative events in Wade’s life, how he started in bodybuilding, joined Mr. Universe and got sick afterward 04:59 How Wade recovered from his sickness, went back to bodybuilding better than before and made it his goal to share to the world how he improves his health and his performance 08:52 Why is gut health or digestion very important, what happens to the food that we ate and what are the causes of gastrointestinal-related disorder like indigestion and heartburn 17:54 Reasons why you're  diet is not working for you and how you can know if your diet is doing you good or not - plus how the bad bacteria thrive inside our body 20:06 The important aspect of the digestion process, why it changes when you get old and the importance of probiotics and enzymes to a healthy gut and body 26:52 All about probiotics - the good bacteria- their role in our body, how we have forgotten about them or disrupt their production that led to a lot of our diseases, and are probiotic drinks or chocolate bars really effective 32:45 The Navy Seals of probiotics (the P3-OM) which fights the bad bacteria and make you more resilient against diseases, what makes it the superior probiotics and how it can make your gut and your wStart 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 textIs your health regimen not working or not doing you any good? You've tried on different diets, but you remain the same, desperate to lose weight and be fit. The thing is you may be doing it wrong because not all diets work for all.  On today's episode, Coach Chris talks to Gary Watson about the importance of finding your fat burning fingerprint. If you know your fat burning fingerprint type, you would know the right food to eat and must avoid. This way it would be easier to manage your diet and live a healthy lifestyle.   “When a belief system no longer serves us for a greater good, that belief system becomes nothing more than BS!” -Gary Watson   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!   Time Stamps: 01:36 Gary’s personal background, his life as a Kinesiologist and what he’s up to 06:53 Dispelling vampire myths about diets and uncovering the truths about the fat burning fingerprint 10:48 The types of fat burning fingerprint and the food you should eat or must avoid depending on your type 20:13 The importance of knowing your fat burning fingerprint type 27:54 Gary’s initial misgiving about intermittent fasting and the fascination that leads to complete belief in it 35:38 Your fat burning fingerprint type, the corresponding meals a day you should consume and the explanation that goes with it 45:34 How Gary’s day goes with a meal he designed for himself and his eating habits 50:29 All about treating yourself and cheat days 56:25 Progress versus perfection   Resources: Text "STRETCH” to 345-345 for the 5 Best Core Killer Exercises 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 textDo you want to be fit and healthy, but don't have the time to go to the gym? Here's the thing, even if you only have a minute to spare you can transform your life and be healthy. Find out how on today’s episode as Coach Brian talks with Meredith Shirk. Meredith is a lifestyle coach, wife, mom, and founder of Svelte Training. They discuss the importance of movement and how short workouts can make a lot of difference in your health. Discover, among other things, how you can incorporate short workouts into your daily routine and make it works for you.   “I want to be able to bend down and play with my daughter and not feel like, you know, my back’s gonna be thrown out.” -Meredith Shirk   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!   Time Stamps: 01:12 Meredith’s background in sports and how she came to build Svelte Training and where the name came from 05:19 Realizing the need for a kind of exercise for busy people who have little time but wants to be healthy 07:09 Why Meredith shifted from lifting and doing long workouts to one-minute exercises and what makes it works for her 10:48 Why short intense workouts are more effective and the best options for anyone especially busy parents 16:07 How to be successful doing short intense workouts 19:36 A great fitness workout applicable for aging men and women 23:55 Meredith's advice for people who have doubts about short workouts and think that going to the gym is the only effective way to be fit and healthy 25:46 Two ideas or mantras that Meredith instills in herself and in her clients 29:46 Looking at the future and not in the past to make a difference and transform your life Resources Text "CORE” to 345-345 for the 5 Best Core Killer Exercises   Connect with Meredith: 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 textWhat does being an ALPHA Dad mean? Find out on today’s episode as Coach Tonya talks with Chris Lopez, known in social media as the ALPHA Dad. Chris shares, among other things, why he’s called the ALPHA Dad, what an active lifestyle their family have and how he manages an online business even without an internet connection at home. And what’s more, Chris reveal his favorite equipment for exercise and his latest project to help other dads became an ALPHA Dad.   "Strength is a skill just like anything else, it’s like learning a golf swing...so the more you do something, the better neurologically you get at it." -Chris Lopez   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!   Time Stamps: 01:14 Chris' background, why he's called the ALPHA Dad and moving to Costa Rica 04:45 Living at the edge of the comfort zone and showing the kids how to live with integrity 06:47 What an active lifestyle in the ALPHA Dad's house looks like 09:29 Why Chris loves kettlebells, its origin plus the benefits of using it 14:04 Chris as an entrepreneur and his survival method 15:51 Chris' two favorite kettlebell moves and what they can do to your body 19:30 All about the ALPHA Dad Project and how he helps other dads be a model to their kids by living a healthy lifestyle and become an ALPHA Dad too 24:36 Chris’ biggest accomplishments and how to have an online business without an internet connection at home 26:15 What moving to Costa Rica has done to Chris' life and how he became successful in building his business around his life, his family and the things that he loves Resources Text "TESTO” to 345-345 for the Free 7 Worst Testosterone Killers Report 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