Strong By Design Podcast

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Ep 113 Fitness Jeopardy ft. Team Critical Bench Jun 03, 2020

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Do you know the largest muscle in the body? How about the strongest muscle?

These questions and many more in the areas of exercise and nutrition will be answered in this special Fitness Jeopardy Team edition. Plus, as a surprise, a splash of 80’s music trivia for a fun twist.

Get to know the men and women of Critical Bench in this lighter side of Strong by Design and have some much-needed laughs!

"I think there was some interference, it was rigged." -Mike Westerdal

Time Stamps

0:25 – Welcoming today’s guest on ‘Strong By Design’ podcast

2:07 – Instructions for playing ‘Fitness Jeopardy’

6:10 – What is an exercise that begins in a pushup position followed by a leap in the air?

7:14 – What is the chemical your body produces during/after exercises that makes you happy?

9:18 – What is the main source of energy?

10:10 – Identify the muscle located on the upper arm that functions to rotate the forearm and flex the elbow

12:10 – What is the largest muscle in the upper body?

13:44 – What is the diet that denies the body of food for a long period of time?

14:18 – Name the strongest muscle in the body due to its ability to exert the most pressure

15:22 – What is the name of a muscle that pulls in a single direction with the most amount of force?

17:41 – What is a popular drink that contains only 1-2 calories?

18:10 – Identify the movement done by moving from standing position to a seated position and then back to standing

18:34 – What is the name of the exercise that deliver blood and oxygen from the heart and lungs to the working muscles?

19:47 – What is the scientific term for an exercise that involves quick bursts of energy?

20:17 – What is an exercise performed from a plank position, drawing one knee up toward the chest then returning it to place, while repeating the movement with your other leg?

21:05 – What is the scientific name of an exercise that increases your heart rate?

22:30 – Identify the exercise that begins in a plank position, then lowering your body to the floor and back up to high plank

23:03 – It refers to the ability of a muscle to continue to perform without fatigue

23:30 – What is the most concentrated form of energy?

24:04 – What is the largest muscle in the human body?

24:38 – What kind of vitamin comes from the sun?

25:42 – Announcement of winner

Resources:

5 Ways to Become Tough as Nails

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Ep 112 3-Day Immune Boosting Protocol ft. Tonya Fines May 27, 2020

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The human immune system is a very complex and incredibly intelligent system in the body. It has many parts to it that all work together to fight infection and disease in the body.

In this eye-opening episode of Strong By Design Coach Chris Wilson sits down with Holistic Health Practitioner Tonya Fines to discuss just how amazing this defense system truly is.

If you’ve ever wondered about the difference between bacteria and viruses, gut health, germ contamination or boosting your immune function, you’re in for a real treat!

"If we change nothing, nothing changes. These little things that we're doing add up to massive big changes in lifestyle." -Tonya Fines

Time Stamps

1:28 – What is a holistic health practitioner?

3:20 – Overview of the human immune system

9:22 – How does the immune system work?

12:41 – Small steps to help your immune system

18:54 – Is it possible to boost your immune system?

24:47 – The importance of getting to the root cause of disease

32:55 – Bacterial vs. viral infection: What’s the difference?

40:40 – How to keep your immune system healthy

47:06 – How water can boost your immune system

49:54 – The importance of good personal hygiene

52:05 – Effects of regular exercise and quality sleep on immune function

56:18 – Social distancing: Why keeping your distance helps keep others safe

1:00:15 – How stress affects your immune system

1:02:37 – Dry brushing: What it is and what are the benefits?

1:05:06 – Tips to keep your immune system healthy while traveling

1:09:53 – Learn more about 3-Day Immune Boosting Protocol

Resources:

StrongByDesignImmune.com

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Ep 111 Big Rocks ft. Mike Westerdal May 20, 2020

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In business, you either focus on what matters most to achieve higher levels of success or spend your time on the small stuff, never really leveling up.

So how are you prioritizing your day?

When it comes to the MOST important thing in your business or in life, you must attack it early with your best energy, effort and focus.

This episode of SBD, Chris Wilson speaks with friend, mentor and boss, Mike Westerdal to uncover ‘The One Thing’ he did in his business that changed everything.

"I only had 3 or 4 hours a day so I focused on the big things that move the needle." -Mike Westerdal

Time Stamps

0:24 – What is the ‘Big Rocks’ story?

4:45 – Busy vs. Productivity: Why being busy is not always productive

10:43 – The importance of structuring your day for maximum productivity

14:30 – How team huddles can make a business better

19:56 – The power of scheduling the ‘Big Rocks’

24:20 – Finding freedom in structure

27:10 – Why you should remove the emotion from decision-making

31:10 – What are your ‘Big Rocks’?

33:49 – Get in touch with Critical Bench’s founder, Mike Westerdal

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Ep 110 Dealing with Loss ft. Chris & Bob Wilson May 13, 2020

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If you’re hurting, not sure what to do or how to handle this terribly difficult time in your life, please tune in to hear how these men have faced their hardest days.

Saying goodbye to someone you love is painful.

No matter how much or how little you’ve experienced the loss of a family member or close friend, it’s never easy.

For brothers Bob and Chris Wilson, it’s something they’ve experienced a great deal of in their lives.

Co-host of the SBD show Chris Wilson sits down with his “big” brother Bob Wilson as they share heartfelt memories and raw emotions about the loss of family over a 30-year span. The most devastating being the loss of their brother David to brain cancer and more recently their Mother to stomach cancer.

"You remember the good times...Have discussions and celebrations and laugh and share stories...and keep their memory alive." -Bob Wilson

Time Stamps

0:25 – Get to know Bob Wilson

5:10 – Chris and Bob Wilson recount childhood memories

9:28 – The blessing of extended family

13:00 – Chris and Bob Wilson share how they cope with the loss of loved ones

21:04 – Why you should keep your loved one’s memory alive

23:00 – How the death of loved ones disrupt connection with relatives

35:55 – Birthday celebration turned into a celebration of life

41:32 – How Chris and Bob Wilson dealt with the news of their sibling’s tumor

53:07 – How their mother took care of Dave while dealing with her own health issues

1:01:22 – The importance of people’s love and support while one grieves over the death of a loved one

1:06:11 – Chris and Bob Wilson share what it’s like to grieve over father’s death

1:17:36 – How Chris and Bob Wilson handle their mother’s declining health

1:22:16 – How death of a loved one can bring you closer to God

1:24:09 – The power of leaning into Faith

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Ep 109 The Truth About Porn ft. Frank Rich May 06, 2020

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It’s not something people like to discuss or admit to.

It can be a killer of loving relationships and a secretive part of your life hidden in the closet, embarrassing and unhealthy.

If you’re looking for real and raw honesty on the topic of porn addiction and how to overcome it, you’ve found the right episode. Listen as creator of The Super Human Life podcast Frank Rich pulls back the curtain on his personal struggle with porn.

His mission: I help men break free from porn addiction through the power of faith & fitness.

Mike Westerdal & Brian Klepacki host this life changing episode of the Strong By Design podcast that can help men and women come to terms with their porn addictions.

"I have a very clear-cut definition for addiction, it's a repeated behavior done over and over that does not serve you." -Frank Rich

Time Stamps

0:25 – Welcoming our special guest, Frank Rich of ‘The Super Human Life’ podcast

5:20 – What is pornography?

9:32 – How pornography affects the brain, body, and spirit

14:23 – The four A’s of pornography

16:50 – The connection between pornography and sexual abuse

22:08 – The progression of pornography addiction

25:25 – What's the rock bottom of pornography addiction?

33:24 – Frank Rich shares his personal experience with pornography use

38:18 – Why pornography addiction is a heart issue

46:06 – Ways to avoid pornography

52:37 – The importance of setting up guardrails on pornography addiction triggers

55:54 – What makes pornography addictive?

1:01:47 – Simple ways to overcome addiction

1:09:30 – Learn more about Frank Rich’s ‘The 7-Step Guide to Living Life Without Porn’

1:12:08 – Where you can go to connect with Frank Rich

Resources

Covenant Eyes - use code "superhuman" for free first month

Surfing For God by Michael John Cusick - https://amzn.to/2U6QQE9

Wired For Intimacy - William M Struthers - https://amzn.to/3cOYPxY

FREE report - 7 Steps to Living Life Without Porn

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Ep 108 The OG's of the Internet ft. Lee Hayward & Mike Westerdal Apr 29, 2020

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Pioneers, Adversaries and now Friends…

Founder of CriticalBench, Mike Westerdal, and Founder of Total Fitness Bodybuilding, Lee Hayward, share their beginnings on the internet for over 2 decades!

The internet age has seen a lot of changes since the late 90’s (and that’s an understatement!) Mike and Lee have been along for the ride ever since, navigating through challenges, the many failures and of course the triumphs.

Early on they viewed themselves as direct competition and watched what the other was doing from a distance. But everything changed about 10 years ago when they had a major breakthrough and found out the REAL KEY to business growth and long term success!

"We did take that leap of faith, joining that group I think was the major turning point for me and this business." -Mike Westerdal
"I've never seen anybody succeed in a poor environment, I don't think it's possible, regardless of how motivated you are." -Lee Hayward

Time Stamps

0:25 – Meet Total Fitness Bodybuilding’s Lee Hayward

3:59 – Lee Hayward recounts early days of ‘Total Fitness Bodybuilding’

10:05 – The power of perseverance and grit

13:03 – Why having a coach/mentor is vital to your success

17:24 – Lee Hayward reveals how Arnold Schwarzenegger inspired him to get fit

21:46 – How to burn fat and build muscle at the same time

27:00 – Importance of healthy eating habits

31:16 – Why movement is essential for good health

38:26 – Lee Hayward on his YouTube’s ‘Next Trainer Program’ experience

41:47 – Understanding the business life cycle

48:10 – The value of learning from others

56:26 – The power of humility

59:45 – The importance of having a relationship with God

1:09:20 – What it means to surrender to God

1:14:53 – Why it’s healthy to cut people out of your life

1:24:45 – Get in touch with Lee Hayward

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Ep 107 Turn ON Your Body's Ability to Heal Itself ft. Dr Lisa Fortin Apr 22, 2020

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After completing her undergraduate studies summa cum laude in Biotechnology at Ferris State University, Dr. Fortin spent a year working in neurosurgery research at Henry Ford Hospital in Detroit and became a published researcher.

She developed a strong foundation regarding the most intricate processes of the human body at the cellular level and went on to earn her medical degree from Wayne State University School of Medicine in Detroit.

Providing relief from pain and treatment for chronic conditions requires an advanced regenerative approach to medicine. Patients in Petoskey, Michigan, trust regenerative medicine specialist Lisa Fortin, MD, of ReYouvenate for the treatment of a variety of health conditions. Her practice proudly serves patients near Petoskey, Harbor Springs, and Bay Harbor, Michigan.

What is Regenerative Medicine? Is this where medicine is going? Who can it benefit and why or should we even, be paying more attention to what this type of medicine can do?

Coach Tonya had the opportunity to sit down and chat with Dr. Fortin who runs the ReYouventate Clinic in Petosky, Michigan to talk more about regenerative medicine and what kind of impact this type of therapy can have on healing and disease prevention.

"On average your whole body is almost renewed in six to seven years." -Dr Lisa Fortin

Time Stamps

1:11 – Get to know Dr. Lisa Fortin

6:22 – The power of regenerative medicine

12:27 – Who can benefit from regenerative medicine most?

17:11 – How Dr. Lisa Fortin’s brain fog experience led her to regenerative medicine

19:18 – The role of food allergy in chronic health issues

23:02 – Supporting your body's natural ability to heal itself

25:54 – Where you can go to learn more about Dr. Lisa Fortin’s regenerative medicine: official website and social media channels

26:48 – Where to get tested for food allergy?

27:52 – Understanding inflammation: What it is, causes and ways to reduce it

33:22 – The importance of taking care of yourself first

35:15 – The relationship between stem cells, cellular healing and regenerative medicine

38:58 – How nutrition is key in preventing chronic diseases

47:50 – The potential of regenerative medicine

49:59 – Key takeaways for optimal health

Resources:

ReYouvenate

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Ep 106 Primal Living ft. Blake Bowman with Guerrillazen Fitness Apr 15, 2020

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We are advancing leaps and bounds technologically and finding ways to do “more” with less time, but are we compromising our well-being?

Have we lost a sense of what nourishes our body and mind and truly makes us feel good?

What do we really need to live well, be healthy and enjoy quality of life?

It's time to take a step back, unplug and ask how we can maximize our health and quality of living without having to spend a fortune or sacrifice what we enjoy.

A newly adopted lifestyle that many call 'Primal' simply means reconnecting with the earth, focusing on what it provides, and tapping in on certain 'primal' elements for optimal living.

On today's very special episode, host Brian Klepacki sat down with Blake Bowman of Guerrillazen Fitness & Holistic Nutritionist Bryan Hardy and all things primal were discussed. From what to eat and drink when we wake up to how we approach exercise and our sleep.

Listen in to this educational and eye-opening conversation and start learning how you can become a healthier, happier person by starting some simple primal living techniques today.

"I'm 21 years old and I feel like an 80-year-old man. I basically started to take control into my own hands and figure out how to fix myself." -Blake Bowman

Time Stamps

2:13 – Get to know Blake Bowman of Guerrillazen Fitness & Holistic Nutritionist Bryan Hardy

6:10 – How Bryan Hardy got into holistic lifestyle

7:51 – Blake Bowman shares how his joint injuries lead him to become a corrective exercise specialist

12:05 – The difference between Reductionist and Holistic

17:25 – The importance of water to human health

24:01 – Why walking barefoot will change your life

29:27 – Signs of low testosterone and ways to boost it naturally

35:40 – Ways to balance your female hormones

38:05 – Why chemicals in beauty products may affect women’s hormones

44:02 – The importance of sleep and how it affects your health

47:03 – How you can sleep better if you work the night shift

50:50 – Key takeaways to live a primal life

55:09 – Get in touch with Blake Bowman and Bryan Hardy

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Ep 105 Finding Peace in a Crisis ft. Joe Walser Apr 08, 2020

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No matter where we turn or which way we look, it seems chaos is right there looking straight as us. But hope is here and peace can be found in the midst of it all.

We are in a peculiar time right now and we all are in desperate need of community, confidence and a cure.

Finding and knowing peace in a middle of a crisis is just one personal decision away.

As we try to adjust to new and stronger restrictions due to the growing pandemic it's extremely important that we internalize what's going on and ask ourselves the tough questions we often avoid.

What is this all about? What's next? What if things get worse?

Tune in to today's episode as Strong By Design Co-host Brian Klepacki sits down with his neighbor and friend, Joe Walser, as they talk about a peace that surpasses all understanding.

We encourage you to listen in on this life-changing episode as you will discover a peace that will crush any doubt or fear in an instant and it's here for you right now.

"Where is God? The reality of death, it's always been there. Now that it's right in our face, we're having to ask these questions." -Joe Walser

Time Stamps

1:40 – Get to know Pastor Joe Walser

6:44 – Opening Prayer

7:54 – Where is God in this pandemic?

14:29 – The power of the Resurrection

17:03 – What is the message in suffering?

22:30 – The meaning and significance of Easter

28:17 – How to see God through your pain and suffering

36:53 – How contemplating death teaches us to live fully

39:40 – Simple ways to help others during the crisis

44:34 – What is the vaccine against death and how do you get it?

48:59 – Get in touch with Pastor Joe Walser

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Ep 104 Living in the Middle East as a Christian ft. Matt Walter Apr 01, 2020

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Matt Walter has lived a truly incredible life and he’s not done yet...

Over the past 30+ years he has served our country in the Marine Corps, raised 7 children with his amazing bride, become fluent in Arabic and lived in Jordan teaching Arabic to Christians to better connect with Muslims.

There’s really nothing more awe inspiring than hearing how the love of Jesus can affect and change the heart and mind of someone from the Muslim community.

Our guest today Matt Walter had such an encounter while living in the Middle East. And he’s devoted his life to reaching the fast-growing Muslim population in this country, right here in Tampa Bay, FL… to befriend them, serve them and inform them of the Good News of Jesus Christ.

Very simply, The Tampa Muslim Outreach, est. 2013, exists in order to help churches and individual Christians share the love of Christ with Muslims. Matt and his team work with churches and individuals to provide inspiration, encouragement, training, and coordination.

"God has brought this about because He wants these people in this place because they might find Him.” -Matt Walter

Time Stamps

0:25 – Get to know Tampa Muslim Outreach’s founder, Matt Walter

4:30 – The Great Commission: What it is and why is it important?

11:36 – Matt Walter reveals what led him to embrace Christianity

14:44 – The unexpected answers of God

24:00 – Matt Walter recounts his experience doing missionary work in the Middle East

26:41 – The difference between the terms Islam and Muslim

28:19 – How did Muslims and Christians part ways?

36:51 – Matt Walter on what it is like to go to seminary and diving deep into God’s word

41:10 – The rise of Islam in the United States

46:10 – Why you should distinguish the person from his ideology