Strong By Design Podcast

Send us a textOn this episode of Strong By Design, Coach Chris sits down with nutrition and holistic health professional, Tonya Fines. They discuss everything you need to know about carbs. Also, stay tuned to hear Tonya’s top picks for best carbs to eat.   Want the "Why Stretching Won't Make You Flexible"  Report for free? Then go here! Or text "Stretch" to  345345    “All your little steps add up to huge improvements.” -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: 2:40 Are carbs bad for you? 3:45 Tonya’s top 5 best carbs 5:35 Why do we need carbs 9:25 What should your nutritional intake look like? 14:55 Finding team to do prep 17:18 Are you cutting your carbs but not seeing the scale move? 19:20 Complex carbs vs Simple carbs 21:40 Creating realistic weight loss goals 29:10 Do you love pasta? This is how you can still have it Resources 6 Ways to Tame Your Appetite & Cravings Connect with Tonya Linkedin tonyafines.com Connect with Critical Bench: Facebook Instagram Youtube 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 text Train Like an Athlete for the Perfect Body with Erin Stern On this episode of Strong By Design, Coach Chris sits down with 2x Ms. Figure Olympia, fitness coach and author, Erin Stern. They go into depth on why training like an athlete is better for physique. Also, stay tuned to hear about the free 5-minute glute workout.    “Look at different athletes, if you want to look that way, then you need to train like them.” -Erin Stern      Time Stamps: 2:05 Erin Stern’s athletic background 4:17 Why is training like an athlete is better for physique 8:37 Erin’s suggestions for a 90-day transformation 12:30  Glute's workouts 15:52 Top 3 struggles beginning deal with... 17:14 The 6 'foundational' exercises beginners should master 18:30 Encouragement for beginners 19:36 IFBB Elite Pro Competition in South Africa   Resources Free 5 Minute Glute Workout   Connect with Erin Stern Facebook Instagram Twitter ErinStern.com   Connect with Critical Bench: Facebook Instagram Youtube 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 textThis is part 3 of “Your Body’s Hidden Hunger Hormone”. Coach Chris and Ryan Faehnle continue their conversation about fat loss. On this episode, they discuss key concepts and hacks for sustainable fat loss. Also, hear numerous testimonies about Ryan’s Fat Loss Solution Program. Tune in to hear these tips on how to make fat loss sustainable.   Want the "Why Stretching Won't Make You Flexible Report for free? Then go here! Or text "Stretch" to  345345   “Learn to embrace a tolerable amount of hunger.” -Ryan Faehnle 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!   Key Highlights:  ⇾Find out the best hack for eating less junk food ⇾Discover the 1 concept that will allow you to eat what you want ⇾The 3 keys for sustainable fat loss Time Stamps: 00:59 Some of Ryan’s transformation stories 04:15 1 great hack for eating less “junk food” 05:57 If you can embrace this concept you can pretty much eat what you want 07:06 The 3 things you need to do get sustainable fat loss 08:00 Why you need to be consistent over the long haul 11:30 Ryan explains his fat loss program 14:20 Ryan’s nutrition guide on the fat loss program 15:54 Coach Chris’s personal fat loss testimony Connect with Ryan Faehnle: Facebook Instagram Twitter Ryan's Fat Loss Solution Connect with Critical Bench: Facebook Instagram Youtube  CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textThis is part 2 of “Your Body’s Hidden Hunger Hormone”. Coach Chris and Ryan Faehnle continue their conversation about fat loss. On this episode they discuss the issues that many people are experiencing from sitting too much. Also, Ryan details a pec injury and shares what he has learned through his physical therapy on how to activate stubborn body parts.    Want the free Core Killers report? Then go here! Or text "Core" to  345345     “If you have trouble activating a certain muscle it is possible that you have fat stored in that area.” -Ryan Faehnle 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!   Key Highlights:  ⇾Discover the problem with sitting to much ⇾Find out tricks to improve stubborn body parts ⇾Understand why weight training is the best way to lose fat Time Stamps: 1:48 Ryan details his pec injury 5:00 Tricks for people who sit a lot 9:00 Dealing with back pain 10:00 The issue with sitting a lot 11:15 Tricks for dealing with stubborn body parts 16:05 Weight training is the best way to lose fat   Connect with Ryan Faehnle: Facebook Instagram Twitter  Connect with Critical Bench: Facebook Instagram Youtube  CriticalBench.com StrongByDesignPodcast.com Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textDid you know that some people actually sustain fat loss longer when we add their favorite foods into their diet? It’s true, fat loss is a mental thing as much as it is physical. Today Coach Chris is joined by strength coach Ryan Faehnle. They discuss hunger hormones and some unconventional fat loss tricks. Tune into this episode to find out.   Want the "Why Stretching Won't Make You Flexible"  Report for free? Then go here! Or text "Stretch" to  345345    “When we remove restrictions and trickle in people's favorite foods here and there they actually lose weight faster.” -Ryan Faehnle Time Stamps: 3:00 Ryan’s backstory: From fat kid to strength coach 6:50 Why people gain more weight after a diet 7:58 The 2 appetite hormones and what they do 9:40 The issue with rapid weight loss 12:46 Why you need to stop calling food good or bad 15:17 Why you shouldn’t cut your favorite food out of your diet 17:59 Don’t try and stop bad habits, alter them   Connect with Ryan Faehnle:   Facebook   Instagram   Twitter Connect with Critical Bench: Facebook Instagram Youtube 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 textThe truth is strength starts from within. On this episode of Strong by Design, Coach Chris is joined by a certified tough guy, Mike Gillette. Mike Gillette’s is known as one of the nations top  mind training experts. He has worked with several government agencies, law enforcement and many fortune 500 companies.  Coach Chris and Mike discuss the importance of small decisions, habits and some very deep thoughts on the current state of men in our society. Want the "7 Worst Testosterone Killers Report for free? Then go here! Or text "Testo" to  345345   “A tough person can handle the negativity that comes from the situations life throws at us.” -Mike Gillette 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! Key Highlights:  ⇾Find out how the smallest decisions ultimately make us who we a ⇾Discover why society is molding mentally weak men ⇾3 things you can do to handle your personal fears Time Stamps: 2:40 Mike’s advice to young men (15 to 20 years old) on how to face life 7:50 How choices (big and small) make us who we are 10:50 Why habits are essential 14:30 Is our society filled with mentally weak men? 18:04 Fragmented families and other factors that have played a role in molding todays men 19:12 Why people are so disconnected from each other 25:50 Does mental toughness ultimately decide our physical toughness limits? 34:52 3 Things you can do to handle your personal fears  Connect with Mike Gillette: Facebook Instagram Twitter strengthpsychology.com  Connect with Critical Bench: Facebook Instagram Youtube  CriticalBench.com StStart 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. We believe you were created in God’s image to have a strong body, mind and spirit. The Strong by Design podcast is the #1 resource for strength, health, & fitness solutions in the world. All of us need principles to stand on. Whether in your personal or professional life, having a set of guiding core values makes decision making and action taking so much easier… and consistent. Listen in as Founder of Critical Bench and co-host Mike Westerdal sits down with friend and co-host Chris Wilson to dig deep on the 7 keys to be Strong By Design.   "My identity is I'm a successful entrepreneur and that's what I do, I've "made it"...but until eternity you haven't made it." -Ryan Colby   Time Stamps 0:24 – The importance of identifying core values 2:18 – Mike and Chris recount how they came up with the company’s core values 3:49 – Breaking down the company's 7 core values 7:05 – What is decisiveness and why is it essential in life 13:20 – The importance of integrity 16:27 – Why giving back to the community is important 21:24 – Benefits of cultivating an attitude of gratitude 29:31 – The power of faith 31:55 – The importance of incorporating core values into your daily life   Resources: Kingdom Man Kingdom Woman Connect w/ Mike Instagram Facebook   Connect w/ Chris Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram 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