Strong By Design Podcast

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Ep 95 Sharing Your Faith at Work with Mandy Williams Jan 29, 2020

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Mandy Williams owns Shear Joy Salon in Clearwater Florida. She is a Level 4A stylist and Redken certified colorist and specialist. She is a wife and Mom … however Mandy is a so much more than stylist.

With a passion for ministry she has found herself doing just that … not standing behind a pulpit, not standing before a congregation, but in her own salon having conversations with the women who sit in her chair.

Mandy has, without really setting out to do so and really without some grand master plan is ministering and living in discipleship in a wonderful way and with a captive audience.

The women who have the good fortune to sit in Mandy’s chair not only walk away looking beautiful but feeling beautiful too. Mandy is a shining example and testament that we each have the opportunity in our everyday life to plant seeds and be disciples, ministering to others who need some comfort.

"Shear Joy Salon is committed to living out our faith by reaching out to our community to enrich and enhance the lives of others." -Mandy Williams

Time Stamps

0:40 – Get to know Mandy Williams

2:15 – Mandy Williams shares how she discovered her passion for hair

7:30 – When and how Jesus saved Mandy Williams and her husband

10:56 – Importance of having a support system

12:19 – How God opened the doors for Mandy Williams to serve as minister for women

15:41 – Recognizing God’s fingerprints in her life

23:59 – Ministering, healing and deliverance to others

29:27 – Mandy Williams on being a hair stylist parlay into ministering to women

42:35 – Have you ever lost faith?

46:53 – The power of prayer

48:15 – Choosing to be grateful in spite of circumstances

52:50 – Importance of support and encouragement on marriage

1:02:38 – Shear Joy Salon’s Facebook and Instagram accounts

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Ep 94 Stand Up for HIM ft. Christian Comedian Juanita Lolita Jan 22, 2020

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Juanita Lolita … yes that is her real name, is a wife, mother and grandmother who happens to be one of the BEST stand-up comics we’ve seen in a long time. Her Latin flair and hillbilly background are something of her signature style that leave her audience in stitches and side-splitting laugher WITHOUT profanity.

Juanita was voted "Best of the Bay" with Creative Loafing Magazine, a finalist for "Florida’s Funniest Person" Rooftop comedy and recently, a finalist in "The World Series of Comedy" Las Vegas and she has been featured on NBC, ABC and the CTN.

Her comedy focuses on observations from everyday life that we can all relate to and she closes out each show with her much anticipated ‘list of things she doesn’t understand’.

But what separates her from the rest is her Christian faith, her love for God and bringing some much-needed light into what can be a very dark place, the world of comedy. Grab some tissues and get ready to LAUGH!

"You never know what God has planned for you until you take that first step." -Juanita Lolita

Time Stamps

0:59 – Get to know the ‘REAL’ Juanita Lolita

3:42 – Juanita Lolita on how she became a stand-up comedian

6:54 – Setting the new standard for stand-up comedy

10:41 – How Juanita Lolita uses comedy and humor to be a disciple

12:20 – Why you should stand up for your beliefs in the face of opposition

15:08 – Juanita Lolita reveals the inspiration behind her content

22:50 – How she knew she’d found her calling as a stand-up comedian

24:50 – Importance of trusting God’s plan

31:53 – Ways to seek His guidance

40:33 – What’s next for the one and only Juanita Lolita?

45:06 – Juanita Lolita’s official website and social media channels

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Ep 93 Top Fitness Trends of 2020 ft. Team Critical Bench Jan 15, 2020

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Yoga, Circuit training, Fitbits and Apple watches…

So, what will the top trending fitness gadgets and workouts be in 2020?

Find out what Coaches Tonya Fines, Brian Klepacki and Chris Wilson think as they make their own predictions for the year and break down the American College of Sports Medicine (ACSM) TOP 10 Fitness Trends of 2020!

Which one(s) are you going to use to change your body?

"How much does it cost to use your body? ZERO!" -Team Critical Bench

Time Stamps

2:53 – Get to know your Strong By Design podcast hosts

5:25 – Coaches Brian, Tonya and Chris share their predictions for 2020’s top fitness trends

16:55 – Top 10 fitness trends of 2020 revealed from 10 to 1

20:17 – Health/wellness coaching: What exactly is it and why is it important?

23:15 – Top Tips for aging gracefully

26:32 – Why you should be doing MORE of this kind of exercise daily

28:18 – The best medicine is NOT in your medicine cabinet

35:01 – Importance of proper form and execution

41:29 – Why THIS kind of workout is leading the pack

44:30 – Benefits of the #1 voted fitness trend of 2020

Resources

ACSM Top Fitness Trends of 2020

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Ep 92 Stretch Your Way LEAN Jan 08, 2020

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For all of the men and women who want to shift stubborn body fat, without spending hours of exercising… this episode is for you!

Life is hard. Between working and living, rushing around trying to squeeze in gym time or a workout in your already busy day seems insane. Or imagine also starving yourself on the latest extreme diet favored by a Hollywood star.

What if there was a way to quickly and easily improve your flexibility while TORCHING fat and building STRENGTH?

Seems too good to be true, doesn’t it?

Well... Coach Brian Klepacki discovered a way of blending flexibility training with a calorie-burning movement pattern you’ve never seen before.

On today's very special episode, Holistic Health Practitioner Tonya Fines sat down with Functional Movement Specialist Brian Klepacki and talked how this new weight loss / flexibility training style is unlike anything else out there and is catching like wildfire.

Listen in to this educational conversation and start learning on how you can stretch your way lean through this ground-breaking method.

"It all comes down to that stretch, tapping into that length of the muscle where you're able to recruit more muscle fibers..." -Brian Klepacki

Time Stamps

3:32 – Most popular New Year’s resolution revealed

4:27 – What is weight loss?

8:45 – Three lies we’ve been told about weight loss

10:44 – Everything you need to know about crash diet

13:21 – 12-week intense program: Does it work?

15:28 – How much cardio do you need to lose weight?

17:51 – Best ways to help you lose weight

21:02 – Benefits of interval training

23:05 – Exactly how does the body lose weight?

26:28 – Why stretching is super important for weight loss

28:44 – The many types of stretching

31:30 – The difference between mobility and flexibility

36:15 – How metabolic stretching can help you with your weight loss

40:11 – Other benefits of stretching

44:56 – Torch fat and build strength by doing THIS!

49:07 – Where you can go to learn more about the Metabolic Stretching program

Resources

Metabolic Stretching Program

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Ep 91 Why New Year's Resolutions FAIL or SUCCEED Jan 01, 2020

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Living the life you’re dreaming of takes more than just dreams… it takes work, commitment and accountability. Yup, just those 3 things can dramatically change your life forever.

So, if we all know that, why do most people find themselves right back at square one by Valentine’s Day each year???

Because having a clear vision for your life takes planning, it requires writing things down and it desperately needs support from people you can count on! Listen in closely as Coaches Chris, Brian and Tonya unpack this super huge topic and shine a bright light on living the best year of your life in 2020!

“But WHY is that important? A ‘why’ keeps you accountable to yourself.” -Coach Tonya Fines

Time Stamps

4:11 – Best way to reach out to the Critical Bench team

8:15 – Why some people rain on your parade

10:38 – Coaches Tonya, Chris and Brian share their failed New Year’s resolutions

15:22 – Importance of clear goal setting

21:19 – Steps for setting clear, definite goals

23:30 – The power of writing down your goals

25:43 – What is your “WHY”?

30:51 – Difference between a “WHY” and “COMPELLING WHY”

32:45 – Ways to stay accountable with your goals

36:18 – The importance of having an accountability partner

40:24 – Why it’s important to invest in yourself

47:01 – Things you can do today to achieve your goals

Resources

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Ep 90 Putting the 'CHRIST' Back in Christmas Dec 25, 2019

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Jesus Christ was and IS (and will continue to be) the most important person who has ever lived on this Earth. He is the Son of God. He performed miracles and spent 3 years of His life spreading his message. Hard for us to imagine but well documented in both the religious and secular communities. This Christmas celebration is celebrating His birth.

There is nothing wrong with Santa Claus, reindeer, elves, cookies or presents at Christmas time. We at Critical Bench love all of that stuff with our families and friends!! IN FACT, this time of the year is when most people think about and even attempt to turn the other cheek and be kinder to one another.

Whether you agree or disagree with the Christian world view, there is NO ARGUING the existence of Jesus from Nazareth. Listen as host Brian Klepacki and guest, Pastor Tyler Crosson, from Bridgepoint Church in Clearwater Florida speak from the heart about their love of Christ and the real meaning behind the Christmas season. Merry Christmas to you all and Happy Birthday Jesus, we love you!

"I love to see the lights and I love that Santa Claus is coming to town... Christmas is really about becoming. That stuff is meaningless apart from the miracle." -Tyler Crosson

Time Stamps

8:58 – Why is Christmas important?

11:32 – God’s rescue plan

15:13 – The significant role of Mary and Joseph

22:43 – Why Christ has been removed from Christmas?

26:00 – Prophecy about the coming of Jesus Christ

32:00 – Christ’s life and how it leads up to his death

35:51 – Why do people resist Christ?

41:38 – Ways to put Christ back into Christmas

47:50 – God’s message for YOU today

49:50 – Pastor Tyler Crosson’s social media channels and BridgePoint Church’s official website

51:05 – Christmas Prayer

Resources

The Bible - New International Version

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Ep 89 Six Pack ABs - Best & Worst Ab Exercises Dec 18, 2019

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The sad fact is that for years the population at large has been misled by social media experts and "influencers" giving outdated advice on how to build a rock-solid six-pack.

You may even end up losing muscle, losing fitness and gaining weight as your body fights against poor posture and being out of alignment.

Coach Brian and Coach Chris dive deep beyond the superficial and into the best and worst ab exercises. Find out how to get the flat, strong ab muscles you've always wanted.

It's time to STOP spine damaging movements that cause chronic pain in the back, neck and knees. Get ready to bullet proof those abs once and for all.

"Rotation is the most neglected movement in the body... If you're currently training your core right now you want to make sure you're training your weakest link, you're fixing that broken chain." -Brian Klepacki

Time Stamps

2:23 – Get to know Coach Brian and Coach Chris better

7:05 – How Strong By Design podcast came to life

11:30 – Introduction to the abdominal (abs) muscles

13:57 – Why you should avoid THESE 2 Exercises!

18:06 – Importance of training the core in all planes of motion

22:04 – Best ways to get six pack abs

27:29 – How to relieve chronic pain naturally

31:18 – The most neglected movements when training your abs and core

33:35 – Best approach to training your core

34:15 – Exercises to improve core strength and power

41:28 – Core stability: What is it and why is it important?

49:33 – A beginner’s guide to bodyweight ab training

Resources

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Ep 88 Six Things Everyone Should Do DAILY w/ Chris & Brian Dec 11, 2019

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If you could plan and live the ideal day and change your future, would you?

Never mind a trip to Bora-Bora, celebrity date or driving a Ferrari… think much bigger.

Living a life of purpose, meaning and impact is much easier than you might think. With some laser focus on the mind, body and spirit, it’s very possible to have an incredible 24-hours.

Chris Wilson and Brian Klepacki co-host this thought-provoking episode. Life is filled with regrets, what ifs and should haves but when each day is lived purposefully, things change quickly.

It’s time to live Strong by Design, influence the world around you and re-shape your legacy!

"It's a mindset shift is what it is... you cannot be depressed or sad and be grateful at the same time and gratitude is described as one of the most powerful emotions, even greater than love." -Chris Wilson

Time Stamps

4:47 – The golden rule of true health

7:34 – The MOST important thing to do to start our day

12:01 – What are the best times to speak to God?

15:23 – How THIS one thing can change your life

18:23 – Tips to cultivate your most powerful emotion during tough times

21:14 – The power of giving thanks

24:19 – Importance of movement

30:44 – Maximize your productivity by doing THIS

31:33 – Nutrition: What to eat and WHY it’s so important

33:55 – What is the 80/20 rule?

39:31 – The importance of rest and recovery

44:14 – How does deep breathing affect emotions?

45:27 – Why structure creates freedom

50:52 – The power of the pen

54:37 – Key takeaways to live a healthier, happier life

Resources

The Perfect Day Formula

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Ep 87 Can you PASS This Balance Test? w/ Brian & Chris Dec 04, 2019

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Ever lost your balance and fallen?

Silly question, of course you have. But preventing a fall could be a lifesaver, especially as you age.

One of the most overlooked elements of health and fitness is balance and the ONLY way to great balance is through purposeful daily movement.

Movement is the key to living a fuller, healthier and ultimately happier life. A life of independence, confidence and fulfillment.

Balance provides FREEDOM to do the things you want at any age!

Coach Brian and Coach Chris have spent decades helping people from 7 to 87 improve their balance. This is a topic that they are very passionate about and want to help spread the word about making balance a priority.

Find out how to TEST your balance in this lifesaving episode and please share this with someone who needs to hear it.

"We never know when we're going to be able to take our last step and the older we get the less prepared and the less physically able we are to bounce back or to prevent that fall..." -Brian Klepacki

Time Stamps

4:36 – The importance of good physical balance

6:41 – What happens when you lose your balance?

9:00 – Alarming statistic about people who die from a fall

11:06 – How life changing an injury from a fall can be

14:22 – Start investing into your physical balance in your 20s

16:06 –Find out the greatest activities for older adults

19:55 – Compressed Morbidity: What is it and WHY you need to know

24:00 – The best ways to improve balance

28:47 – Train like an athlete at any age

35:15 – ‘Can you PASS this balance test??’

41:43 – How vision and hearing impact your ability to balance

45:25 – Top solutions to regain your balance

51:30 – Key takeaways to live a fuller, more independent life

Resources

Check out these amazing Balance Videos

Improve Your Balance at Any Age

2 Moves for Better Balance

TOP 3 Balance Exercises to Prevent Falls

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Ep 86 Five Simple Tips to Stay LEAN During the Holidays w/ Chris & Brian Nov 27, 2019

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You ARE what you eat, especially around the holiday season!

All of those amazing high calorie foods, tasty desserts and specialty drinks surround us from Halloween through the New Year… how in the world can we remain disciplined??

The trick to maintaining your hard-fought physique is actually MUCH simpler than you make it out to be. Coach Brian and Coach Chris have over 30 years of combined nutrition and diet experience and deliver 5 simple strategies to staying LEAN during the holiday season.

These tips are actually applicable throughout the year but become paramount when year-end events and family gatherings take over your life. Get ready for some super helpful takeaways.

"Eat until you're 80% full for your dinner because you know you're gonna be eating again at 8 or 9 at night..." -Chris Wilson

Time Stamps

3:26 – How to avoid holiday weight gain

6:41 – Limit junk food items

9:32 – It’s all about percentages

12:26 – Balance and moderation is the key to a healthy life

15:11 – Have a Plan B

18:26 – Eat a high-protein meal before you go to a party

25:47 – Moderate alcohol intake during the holidays

29:56 – 1 alcoholic drink = 1 glass of water rule

32:36 – Why you should avoid pre-mixed drinks

33:56 – How to avoid overeating