Strong By Design Podcast

Send us a textSo, you’ve been trying to get that “thigh gap”? Tune in to this episode of Strong by Design where Coach Chris Wilson and Coach Brian Klepacki break down what you need to be doing in the gym (or at home) to work those inner thighs. They share researched-backed information that will help work out smarter, not harder when it comes to leg day.   TEXT "GLUTES” to 345-345 for the FREE glute report.   "Lateral movement is rarely used...if you target your adductors, you're protecting your spine!"   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 3:45 Understanding your entire core/pelvic region 4:41 The most neglected muscle of the body (the adductor group) 5:39 Preventing injuries 8:05 Reviewing the S.A.I.D. principle 10:10 Why lateral movement is so important 12:16 The adductor/glute relationship 17:16 How training your adductors affects your entire body 23:02 Coach Brian breaks down the “thigh gap” 26:00 The Inner Thigh Solution Program   Resources TEXT "GLUTES” to 345-345 for the FREE report 5-Minute Thigh Workout   Connect with Critical Bench: FacebookSupport the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s show Coach Chris sits down with Michelle DiCapua, Bikini competitor, CrossFitter and police officer. Michelle shares how being physically fit is essential for first responders. Whether it’s running after a suspect or performing CPR your physical capabilities play a huge role in how you protect and serve your community.  Tune in to hear Michelle’s tips on fitness for first responders.   TEXT "Stretch” to 345-345 for the FREE report.   "I think that if you choose the career to be a Police Officer or EMS, Firefighter, Military, anything like that, you need to be fit... Not just for yourself but for your co-workers and for your community."     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 1:25 How Michelle met the Critical Bench crew 3:27 Why first responders should work on their fitness 5:16 Using the stress of exercise to mimic high-stress situations at work 6:46 Workout bare minimums for first responders 8:11 Confidence and a commanded presence in dangerous situations 11:59 Michelle’s talks Martial Arts and CrossFit 16:57 Hacks for healthy eating when you work crazy hours 19:56 A look at Michelle’s shift hours over the years 24:55 Michelle’s mindset, 4 days out from a Bikini Competition   Resources Why Stretching Won't Make You Flexible  Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMan boobs…..nobody wants them, yet millions of males deal with this issue. Sure, you can seek medical attention but most likely they will prescribe creams, medicine or even surgery, but there are natural solutions to fix this problem.  Join Coach Chris and Coach Brian of Critical Bench as they discuss lifestyle changes that can help you get rid of your enlarged chest area.   TEXT "Testo” to 345-345 for the FREE report.   "Guys are carrying weight in areas that are not typical, if you go back 100 years guys were probably not walking around with man boobs."   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:16 Man boobs, an increasing trend 5:56 Chest fat vs Gynecomastia 9:13 What’s is a normal level of testosterone? 13:39 Are men really becoming more feminine? 16:58 10 Warning signs to determine what type of man boobs your dealing with 18:57 6 Ways to boost testosterone 25:09 How to win a FREE Critical Bench T-Shirt 30:05 The effects of soy 39:01 Exercises to optimize your hormones Resources 7 Worst Testosterone Killers T-Drive   Connect with Critical Bench: Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textLooking to get stronger, faster and be an all around better athlete? Then you don’t want to miss this episode! Tune in as Coach Chris Wilson interviews the creator of the Athlete Built Program and founder of Overtimeathletes, Chris Barnard. TEXT "CORE” to 345345 for the FREE Core report.   "I feel like it's my duty to be strong, powerful and fast even into my old age, my body's my temple." -Chris Barnard   Check out @thecriticalbench podcast highlight story on Instagram to see if you have won. If you are a winner make sure to DM us. Time Stamps: 1:40 Chris Barnard’s relationship with Elliot Hulse and Mike Westerdal 8:39 Chris’s time at the NFL regional combine 11:00 Working with young athletes 17:00 The difference between training for speed vs training for power 22:48 How training knowledge has changed over the years 23:49 Attaining aesthetic physique while training like an athlete 24:54 How Chris Barnard came up with the concept behind Athlete Built 28:41 Chris Barnard’s take on nutrition for the athlete 33:49 All about the 3 phases of the Athlete Built program Resources 5-Minute Core Workout Connect with Chris Barnard: Instagram Facebook Athletebuilt.com Overtimeathletes.com Connect with Critical Bench: Facebook Instagram Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIn this episode, Founder of Critical Bench, Mike Westerdal interviews the Creator of Unlock Your Glutes, Coach Brian Klepacki, MS, CSCS, FMS2.  If you want bigger, stronger and rounder glutes, you’ll want to tune in to this episode   TEXT "GLUTES” to 345345 for the FREE 5-minute glute workout.   "Squats and deadlifts are quad and hamstring dominant exercises. I'm not saying that they don't hit the glutes. They’re just not the best exercises for the glutes." -Brian Klepacki   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here! Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:16  Why do a lot of people have weak glutes? 3:34 Does having weak glutes cause health issues? 5:59 Why do athletes need to train glutes? 6:32 Why Mike and Brian think there is a current trend for bigger butts 9:48 How do you know if a source is offering reliable information? 13:04 Who has stronger glutes, endurance athletes or sprinters? 13:52 How to win FREE critical bench gear 16:37 The best exercise for glutes 25:53 Neuromuscular Activation explained   Resources 5-Minute Glute Workout Connect with Critical Bench: Facebook Instagram Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textTune in to today’s Strong by Design episode to hear Part 2 of the Ketogenic Lifestyle. Keto expert, Danny Vega joins Coach Chris once again to discuss what his meals look like and how Keto has helped his children and many others health improve.  If you are thinking about starting keto, you need to hear this episode.   TEXT "TESTO” to 345345 for the FREE report on the 7 worst testosterone killers   "I’ve never been so sure of the power what your diet can do for your health." -Danny Vega     Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!     Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 1:38 How Keto has helped others health 2:34 Danny’s children’s experience with the ketogenic diet 9:29 Danny and Chris thought on restricting children's diets 13:08 All about Vitamins and minerals in meats 15:56 Danny’s Keto liver recipe 22:28 Learn how to win free critical bench gear 26:29 The effects of keto on testosterone 28:10 Keto cholesterol levels explained 39:04 What to expect when starting Keto   Resources 7 Worst Testosterone Killers Connect with Danny Vega Instagram Instagram-The Ketogenic ASupport the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s Strong by Design episode Keto expert, Danny Vega joins Coach Chris for a 2 part episode. In this episode, you will find out Danny Vega’s extensive athletic background and how he got introduced to the Keto diet. Tune in to find out how to do keto as a family.   TEXT "TESTO” to 345345 for the FREE report on the 7 worst testosterone killers   "I’ve always been obsessed with diet and nutrition but keto is different, it’s about health." -Danny Vega   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear? Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won.   If you are a winner make sure to DM us. Time Stamps: 2:40 Danny’s high school football background 5:42 Danny’s time at Columbia University 7:39 Becoming an assistant in the UF weight room 12:47 The transition from football strength coach to a basketball strength coach 16:22 Danny’s array of activities and diets | From Paleo to Keto and CrossFit to Powerlifting 17:48 How Danny got introduced to Keto 28:09 Danny’s philosophy on children’s diets   Resources 7 Worst Testosterone Killers Connect with Danny Vega Instagram Cohost of #theketogenicathlete podcast   Connect with Critical Bench: Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s Strong by Design episode Coach Chris sits down with Dr. Carissa Alinat who is an expert in the field of hormone therapies. Together they discuss the benefits of getting blood work done to analyze your testosterone levels. Many men suffer from low testosterone levels and may not know it. Low sex drive, a decrease in muscle mass and depression are all symptoms of low testosterone. Tune in to find out more about testosterone replacement therapies. TEXT "TESTO” to 345345 for the FREE report on the 7 worst testosterone killers "Testosterone is an anabolic steroid. That means that it promotes growth. So when guys have low testosterone they sometimes experience a decrease in muscle mass. It can also affect weight gain and fat loss as well." -Dr. Carissa Alinat   Love the podcast? Subscribe on iTunes and leave a review! What do you want to hear from the Critical Bench Podcast? Tell us here!   Looking to win some FREE critical bench gear??? Here's How... Write an awesome five-star review on iTunes for the podcast. Check out @thecriticalbench podcast highlight story on Instagram to see if you have won. If you are a winner make sure to DM us. Time Stamps: 2:27 Coach Chris’s personal struggle with low testosterone 4:42 What is a normal testosterone level for men 7:15 What happens when you get your blood tested 9:15 The dangers of treating yourself 10:12 How testosterone levels can affect your sperm count 11:26 Is testosterone a steroid? 16:10 The difference between HRT and TRT 20:21 Common symptoms of low testosterone 23:09 Lifestyle changes that can increase your T levels   Resources 7 Worst Testosterone Killers Connect with Dr. Carissa Alinat Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIs yoga really just for chicks? Well, according to Marine Corps vet, Zach Zenios, if you haven’t tried it you're denying a part of yourself.  In our culture men want to be the alpha male, they want to be aggressive. And yes, there's a place for that. But if you don't do anything to balance that out it causes problems and yoga is a great opportunity to balance out your masculinity and to just improve all aspects of your life. Tune in to find out how the Critical Bench crew has worked yoga into their lives.   TEXT "STRETCH” to 345345 for the FREE report on why stretching won’t make you flexible   "The way I see it, a true man is a man who can do yoga without fear of his identity as a man being threatened. " -Zach Zenios     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: 4:26 The story behind the Marine Corps Vet turned yoga instructor 12:52 Dealing with aggression and hyper-masculine environments 18:25 Find out how to win FREE Critical Bench gear 19:07 How to meditate 27:32 All about the Critical Bench guy’s personal yoga sessions 30:35 Athletic Yoga: Breathing into your discomfort 34:52 Yoga is not just for women! 45:49 The benefits of yoga for athletes 47:44 Becoming mindful of your breathing   Resources Why Stretching Won't Make You Flexible   Connect with Zach Zenios Facebook   Connect with Critical Bench: Facebook Instagram Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textOn today’s episode of Strong By Design, we are joined by a special guest, Joel Marion. Joel is the co-founder of supplement conglomerate  BioTrust. In this 2 part series, Joel shares his amazing story of trials and triumphs that eventually lead him to the multi-millionaire he is today. In this half of the series, Joel talks about his current projects which include “Born to Impact” his upcoming podcast. Stay tuned to find out more.   TEXT "TESTO” to 345345 for the FREE report on the 7 worst testosterone killers   “I felt like God was saying how many millions of people came through the pipeline here and you’re not using your platform to its full potential to make an impact on eternity.” -Joel Marion   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: 2:08 The evolution of BioTrust 6:00 Why Joel decided to go back to writing 10:00 How God invaded Joel’s newsletter 16:14 Moving ministry to Instagram 17:08 Find out how to win FREE Critical Bench gear 19:30 All about Joel’s new podcast “Born to Impact” 24:18 Bridging the church world and the entrepreneurial world   People Mentioned Bill Phillips Josh Bezoni Andy Frisella Ed Mylett Grant Cardone Gary Vaynerchuk Tai Lopez Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com