Strong By Design Podcast

Send us a textNothing compares to hard work. Not even steroids! Listen to today’s episode to hear John Hansen’s stories from his experience as a bodybuilder, Natural Mr. Olympia, and 3x Natural Mr. Universe. Hear how bodybuilding has changed from the 70s and what John learned from people like Arnold Schwarzenegger. Find out how you can apply hard work to get the results that will get you the most satisfaction. “I had to go up to like 5,000 calories a day because my metabolism was so fast... and there was guys in the gym saying just go on some steroids man... and I was like, no, no, I gotta do it natural...” -John Hansen   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: 1:40 - How John set and reached his goal to be Natural Mr. Universe and why he continues to get ripped at the age of 55 7:53 - Why superheroes and the “real-life superhero” Bruce Lee started John’s journey into bodybuilding 21:37 - Arnold Schwarzenegger’s lessons on marketing: How John Hansen learned about marketing from Arnold 28:23 - The difference between people who fit in and people who change the world: Where you need to find your motivation 33:56 - The biggest challenge John faced in training: How to start and persist through the intensity of bodybuilding training 39:47 - Nutrition vs. training: How character can be developed through your personal training and commitment 45:52 - How Arnold convinced John to stay away from steroids at an early age and what it takes to build muscle with the natural method 55:39 - John’s goals for 2019 and how hard work and preparation for competitions can be fun and rewarding Resources Iron Man Magazine Tom Platz 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 textOn this episode of Strong By Design Coach Chris is joined by his friend and occasional podcast host, Tonya Fines. On today’s show we get personal with Tonya as she shares her journey from being diagnosed with degenerative disc disease and Spina Bifida. She opens up about her low points and how she was able to muster up the strength and develop a fighter mentality to take control over her health. You don’t want to miss this triumphant story! "I ended up just going full steam like 210 mph and felt like I hit a cement wall...I woke up one morning and I couldn’t do anything..." -Tonya Fines   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: 4:37 - The morning that changed Tonya’s life 5:35 - Surgery in her 30’s - could this really be the only solution? 7:24 - How Tonya started figure competitions 13:24 - Developing the right relationships 16:40 - Are you investing in and taking care of yourself? 21:06 - Life lessons learned from Tonya’s struggles   Resources: TEXT "CORE” to 345345 for the FREE report   Connect with Tonya Fines: Website Instagram   Connect with Critical Bench: Facebook Instagram Youtube www.criticalbench.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 textDo you pay enough attention to your glutes? Do you know that aside from aesthetic purposes, developing your glutes has many benefits? That’s what Coach Chris and Coach Brian talk about on today’s episode of Strong By Design. They tackle the three training barriers that prevent people from developing their glutes and the benefits of having a strong butt.  Stay tuned to find out some amazing exercises that you can do to activate your glute muscles.   "How to do the most amount of work in the least amount of time? … Short, fast, intense workouts are valid, they get to the point, they get the job done." -Coach Brian Klepacki   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: 04:30 The first ‘myth’ glute development barrier 10:40 Examples of exercises to develop your glutes 12:15 The second ‘biggest’ glute development barrier 14:50 What bodyweight training can do to your glutes 19:30 The third ‘harmful’ glute development barrier 23:35 A simple exercise to activate your glute muscles 27:08 How to create your own workout routine 29:20 Three tips if you want to change your body 33:50 The benefits of having a strong glutes Resources TEXT "GLUTES” to 345-345 for the FREE 5-Minute Glute Workout unlockyourglutes.com Aaron Reed   Connect with Critical Bench: Facebook InstagramStart 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 textToday’s episode is about the story of Pastor Mike Thornhill, who serves as a Pastor in Feather Sound Church in Clearwater, Florida. Pastor Mike shares how he became financially rich, lost everything, got addicted and then became rich again in Christ. Hope and inspiration will fill your heart when you hear the testimony of Pastor Mike’s roller-coaster life. Tune in now and be blessed!   "I can remember laying in bed [in Hawaii] looking up at the ceiling and thinking is this it? Is this all life has to offer? I was still empty inside and I knew there was more..." -Pastor Mike Thornhill   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: 02:57 Pastor Mike’s background and why he used and sold drugs at a young age 09:30 Being married and having two daughters made him leave drugs and do legal works 11:59 How he transition into real estate and earn his first million dollars 13:15 What happened to his life that made him lose all hope and started using drugs again 17:00 He became a slave to drug addiction and even thought of killing himself 23:42 How the faith-based program slowly changed his life and filled the void in his heart 29:00 The moment when he completely surrendered his life, his trust and his faith to Jesus 30:23 How he started serving in the church as a janitor and later became a Pastor 39:01 His responsibilities in the church and his mission to love and serve other people   Resources TEXT "GLUTES” to 345345 for the FREE report Feather Sound Church   Connect with Pastor Mike: 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 textHow many hours a week are you sitting? Are you doing anything to combat the damage that sitting is causing you? Tune in to this episode of Strong By Design as Coach Chris and Coach Brian discuss the hidden survival muscle and what is actually going on in your body as you spend countless hours sitting each week.  Find out how you can reverse these effects with the “Unlock Your Hip Flexors” routine. "If we're in the woods and a bear starts attacking us, we're going to crunch up in a tiny ball... From a seated position [fetal position] your body barely differentiates between true panic or just everyday routine... "   -Coach Brian   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: 05:09 How movement drives the brain07:17 The main functions of the sympathetic nervous system12:54 All about the Psoas 19:27 Why it's so important to stretch your hip flexors21:50 Movement is medicine! Repair your body with simple  exercises23:12 The relationship between your hips and glutes25:24 How tight hips damage the entire body29:22 How  sitting adds to your body becoming a fat storing machine35:28 All about the unlock your hip flexor program   Resources TEXT "STRETCH” to 345345 for the FREE report   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 textToday on Strong By Design Podcast Mike Westerdal joins Coach Chris to give us his 7 best tips on how to increase your bench. He dives deep on all things bench press and lays down a solid foundation for you to increase your strength.  They also share some of their personal history together and how Critical Bench was formed.   "I think my best competition lift was a 630-lb bench press, I had some awesome mentors and coaches at that gym (Tampa Barbell) that taught me a lot."   -Mike Westerdal   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: 01:32 The history behind Critical Bench08:29 Tip # 1 Elbow positioning 12:02 Tip # 2 Decreasing the range of motion15:14 Tip # 3 Breathing for strength 19:17 Tip # 4  Rep ranges for strength 23:04 Tip # 5 Training Partners26:35 Tip # 5 Muscle activation31:25 Tip # 6 Using your legs33:27 Tip # 7 Frequency 38:08 Why it's important to have a good foundation Resources #1 Bench Press Tip How to Press a Beast Kettlebell Rolling Dunbell Extensions TEXT "STRETCH” to 345345 for the FREEStart 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 textAre you living a balanced life? Dr. Ron Eccles joins Coach Chris on this episode of Strong by Design to discuss how to dominate the four core areas of your life which are health, relationships, finances, and your spiritual life.  So many of us concentrate our efforts to move the needle in one area that we often times forget the others which can lead to an unhappy and unbalanced life. Tune in to get some actionable steps on how to get clarity on what you want in life and dominate your core four.   "I'll just challenge anyone listening right now that if you have a life that is built upon something that's unshakeable, your life is so much better." -Dr. Ron Eccles   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: 01:19 What happens when you don't utilize and develop the gifts God gives you08:18 The Core 4 - Getting clear about what you want11:29 Your personal growth journey with God 13:59 Building your life upon an unshakable foundation17:48 ROAR! What it means and where the name comes from 25:25 Having balance in all areas in your life 26:42 Become proactive in your life28:40 Dr. Ron's morning routine 33:39 What do you want your life centered around?37:45 Overcoming the fear of mistakes42:30 Tips to move the needle in your life44:35 Doing your responsibility vs doing what you feel like   Resources 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 textJoin Coach Brian as he sits down with fellow YouTuber and online coach Alby Gonzalez. They discuss the benefits of isometric training. If you are feeling the effects of years of “bro” workouts this episode is for you. Find out how to make your workouts more efficient and still get the gains you desire.   "I had to be more efficient with my workouts...if I wanted to live a good quality of life I had to stay active." -Alby Gonzalez   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: 1:27 How Alby got into training 8:29 The effects of age on your body 12:20 The difference between overcoming isometrics and yielding isometrics 13:46 Muscle growth benefits of isometric training 15:08 The benefits of isometric training for the athlete 16:57 How to win FREE Critical Bench gear 17:52 Isometrics exercises you can do at home 21:02 Break down of the isometric mass program 22:36 The importance of rest and recovery 27:38 The top 5 isometric exercises   Resources TEXT "TESTO” to 345345 for the FREE report   Connect with Alby Gonzalez: Instagram YouTube Facebook Isometricmass.com   Connect with Critical Bench: 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 textIs it possible to be over 40 and shredded? Of course! It’s never too late. Join us on this episode of the Strong By Design Podcast as Coach Chris interviews Funk Roberts an over 40 transformation specialist and MMA conditioning coach. Funk gives us tons of advice on bodyweight movements and unique (but simple!) exercises you can do in the comfort of your own home. Tune in and enjoy!   "Bodyweight's been big for me...at first I was very reluctant, I was very scared, it's like man, I can't lift weights...but I had a goal in mind." -Funk Roberts     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: 1:05 Funk Roberts background, an elite athlete at a young age 10:29 Realizing that can’ train the same as you age 13:53 Funk’s Muay Thai training in Thailand 23:09 Implementing bodyweight training 37:35 Funk’s bodyweight circuit 39:25 Why you should be sprinting 51:27 Exercise variations for men over 40   Resources TEXT "CORE” to 345345 for the FREE report   Connect with Funk Roberts: Instagram YouTube Facebook Over 40 Shred Funk MMA   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 textDid you know that stretching won't make you flexible?  The topic of flexibility is definitely misunderstood, so today Coach Tonya and Coach Brian sit down to hash out the misconceptions and give you a clear understanding of how to become more flexible. Tune in to hear all of their recommendations plus find out the amazing benefits of flexibility.   "Every warm-up session is going to look different, just depending on what I'm doing that day!" -Brian Klepacki     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: 1:30 Is stretching necessary for the average Joe? 3:10 What is flexibility? 6:30 Breaking down different stretching protocols 9:30 Examples of dynamic and static stretches 11:20 Coach Brian’s favorite and most recommended stretches 14:14 What is the difference between mobility and flexibility? 29:29 Hyper flexibility, what’s that all about? 34:13 Proper breathing techniques for flexibility and training 40:12 The benefits of stretching 46:01 Coach Brian’s top 5 recommendations for flexibility   Resources TEXT "STRETCH” to 345345 for the FREE report   Connect with Critical Bench: Facebook Instagram Youtube CriticalBench.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