Strong By Design Podcast

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Ep 55 The Art of 'Balancing' Work, Life, Fitness & Faith with Bruce Krahn Apr 24, 2019

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Best-selling book author and renowned fitness and health expert Bruce Krahn joins the SBD podcast show.

High above the streets of San Diego, Bruce shares his lifelong passion for fitness with Coach Chris. What’s clear is that NOTHING was going to stop his quest to reach people and change their lives.

Over the past 25 years Bruce has seen a lot of changes in the fitness and health industry… in fact when he started in the 90’s, personal training wasn’t even a recognized career yet!! Bruce also gets candid about his grossest day at the gym (whew!) and silliest moments with his young twin sons.

Bruce’s mantra and approach to life has gifted him with an amazing support system in his wife and closest friends. He also clings to his Christian faith which grounds him and is his rock. Get inside the mind of a man who knows exactly what he wants in life and goes after it with passion, faith and confidence in himself.

"The impact it's (faith) had on my life has been profound because when those times hit, when times are really hard, when you're really struggling.. everything always falls back onto that.. when the seas get stormy you've got to have that rock to cling to.."

-Bruce Krahn

Time Stamps

2:04 “When I started there was no formal profession known as personal training..”

4:23 Gets fired for a job he hated and his Dad was pissed

5:30 Bill Phillips helps shape Bruce’s dream job

6:44 The job interview that changed everything!

10:11 Where his passion for building his body came from at 13 yrs old…

11:39 The grossest gym story you’ve EVER heard

13:50 Comparing the face to face experience to impact online

15:00 “A letter to my unborn children..” – 20 life lessons

17:00 Biceps, Abs and not being a “girly” man - with accent 😊

18:00 The mantra that Bruce lives by

21:21 Juggling business with family and relationships

23:00 How to be accountable to himself (Bruce)

24:28 Bruce’s wife is a huge support system

25:35 Best Dad stories with his twin sons

29:45 Why faith is his foundation, his rock

32:39 Surrounding himself with men of faith

33:30 Bruce’s blessings and gifts come when he’s plugged into faith

36:00 How his passions have shifted over the years

39:00 Knowing his physical limitations and slipping a disc while lifting

42:15 His best programs and ways to find Bruce

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The 7 Worst Testosterone Killers – FREE DOWNLOAD

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BONUS How Well are You Juggling the Core Four? Apr 19, 2019

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We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time........plus a lot of other random chit chat about living Strong By Design.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

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Ep 54 Physical KITCHNESS is Changing Women's Lives with Chrissa Benson Apr 17, 2019

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Chrissa Benson is founder of Physical Kitchness, an online health and wellness ‘one stop shop' dedicated to helping busy women reduct the overwhelm of healthy living.

Physical Kitchness was established in 2015 and has quickly gained a loyal following with a unique twist of ‘real’ talk, mom-life humor, simple recipes, meal prep hacks, and effective home workouts. Following the success of Physical Kitchness, Chrissa created the membership site, Club Kitchness for women who want to dive even deeper into making healthy habits that stick, want more accountability, and desire a structured framework for success.

Chrissa’s 'how-to' guides help transition families to a non-processed, paleo-inspired lifestyle. She is creator of the 30 Minute Real Food Meal Revolution meal planning guide and Instantly Paleo eBook.

The mission for Physical Kitchness is simple: motivate women to take care of themselves so they can take care of their families, the EASY way. And with over 140,000 social media followers and millions of website page views, it’s a message that resonates loud and clear.

Physical Kitchness has been featured in publications like Parents, Fit Pregnancy, Buzzfeed, Self, Runner’s World, Today Food Club, and Women’s Health.

On top of operating Physical Kitchness, Chrissa is a self-proclaimed kitchen ninja and barre instructor. She is married to an active-duty Marine and they have two sons.

"...It's made me so passionate about helping other women to achieve greatness whether that is in food and fitness..mindset.. I really believe that all those challenges in life really lead us to something greater.."

-Chrissa Benson

Time Stamps

2:00 Chrissa’s perfectly imperfect life

3:45 Transitioning from Corporate life to Stay at Home Mom

6:15 Overcoming life’s challenges and growing her brand

9:00 Praying and discovering the right path to take

11:10 Best tips to overcome fear and regret

12:30 Becoming part of the Physical Kitchness community – Club Kitchness

14:20 Why do we (Mom’s) need to take care of themselves

19:40 Finding balance in your life

24:10 Choosing ‘how’ to share her REALITY on social media

29:17 Leaning on God, hearing His voice to lead others

30:35 Chrissa’s long term hopes and dreams for her brand

31:18 Does her husband, a Major in the Marine Corp, participate??

32:18 The core beliefs that guide Chrissa’s decision making

34:00 Ways to find Chrissa on social media and join her tribe!

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BONUS If You're a BUSY Mom, You're Gonna LOVE THIS! Apr 12, 2019

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We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

Subscribe to iTunes, Love the podcast? Leave a review on iTunes!

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Ep 53 #1 Muscle that FIXES Ugly Forward Head Posture with Rick Kaselj from Exercises for Injuries Apr 10, 2019

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Posture is essential to our overall health and wellness. While this sounds like a bold statement and may not be on most people’s radar, posture can really dictate how well your body feels and performs each and every day.

Joining the show today is Injury Specialist Rick Kaselj from Exercises for Injuries who has an intimate understanding of how the body works and the negative side effects of prolonged poor posture.

Good posture begins at the head. As you will hear in this episode, there are a number of physiological responses to ugly forward head posture. Whether it’s from excessive texting, computer work, driving or sitting at your desk, FHP is a part of everyone’s life in today’s world.

Rick and Coach Chris help to shed some light on this prevalent issue affecting men and women everywhere and provide helpful ways to overcome this potential health concern.

"They're trying to get closer to those devices.. Forward Head Posture affects the musculoskeletal system, the muscles in the neck.. the back.. affecting the nerves, it will have a negative impact when it comes to the brain.. how the brain functions, an increase in brain fog, affecting sleep and over time it changes the shape of those vertebrae.."

-Rick Kaselj

Time Stamps

2:12 Rick has created over 1,400 blog posts!

3:00 How Rick got started with Injury Prevention & Exercises

5:30 The Myth about Movement and overcoming injuries yourself

8:00 How posture defines us

10:20 How to determine if you have POOR posture

11:50 The body systems that are most impacted by posture

13:15 No Magic Pill that Fixes Poor Posture

14:33 The devices in our lives costing us good posture

18:00 Is AGE an issue when it comes to posture correction?

21:10 What do most people need to do to FIX bad posture?

22:30 The Forward Head Posture Fix – 10 exercise sequential flow method

23:35 How heavy is the human head?

25:25 From poor posture to pain and unwanted bumps

27:20 How often should people go through the FHP routine?

28:30 Becoming fully aware of day to day head posture at CriticalBench

30:45 Check out the Forward Head Posture Fix program today!

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Resources

3 Best Ways to Improve Your Posture – FREE Download

The Forward Head Posture Fix program

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BONUS Text Neck is KILLING Your Confidence, Sleep, Brain Health & Performance Apr 05, 2019

Show notes

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We Believe that you are Strong By Design, Made in God's image to have a Strong Body, Mind & Spirit.

This "Teaser" episode gives you a brief look at what's coming NEXT Wednesday in the full episode. We are so excited to deliver you outstanding information and inspiring guests that we just have to spill the beans ahead of time....plus a lot of other random chit chat about living Strong By Design.

Thank you so much for listening to the SBD podcast show, we feel truly honored to have amazing listeners like you!

Subscribe to iTunes, Love the podcast? Leave a review on iTunes!

What do you want to hear from the Critical Bench Podcast?

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Ep 52 How to Hear God's Voice with Joe LoGalbo Apr 03, 2019

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Are you listening for that still small voice from God?

Fitness Entrepreneur and Copywriter Joe LoGalbo sits down with Mike Westerdal and speaks openly about his strong Christian faith and hearing God’s voice.

Joe unpacks ways to speak to and listen for God in our daily lives. He addresses ways that God guides us, the importance of journaling your thoughts and prayers for your life and trusting in Him at all times.

And even better, Joe ends the podcast in prayer for all the listeners. If you’re wanting to know how to talk to God, let Joe’s words and passion fill you up and lead you to Him.

"How can God speak to me, how can I open up that communication with Him? It starts with just speaking to Him just like you and I are speaking, just speaking to Him like a friend.."

-Joe LoGalbo

Time Stamps

1:03 How do you define God?

3:20 Why would God want to talk to me?

5:13 Why did God give us FREEWILL to either love Him or reject Him?

7:09 Following the Lord is like bowling with bumpers

8:38 Ways to actively listen for God

10:20 Joe talks about his God Time

12:37 That feeling in your GUT, is that the Holy Spirit?

15:45 God ISN’T a vending machine!

17:50 Asking the right questions for wisdom in your life

22:50 Confirmation that I’m going down the right path

25:20 God will speak to you in different ways…

29:55 Joe and his wife trusting in God

32:50 Overcoming fear in your life and moving forward with God’s help

34:00 The price Jesus paid for all mankind

36:26 Eva and Joe’s pursuit of her dream house

42:50 Why Joe keeps his journal with him at ALL times

44:38 God is ALWAYS working on you and your life

47:50 Importance of making time for God

51:30 Encouraging words from God are like vines from a tree

54:40 A prayer to God for all the listeners

56:30 How to find out MORE about Joe LoGalbo

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Resources

The Bible App on iTunes - FREE TO DOWNLOAD

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Ep 51 Men Over 40 Lifestyle Hacks with Lee Hayward Mar 27, 2019

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Lifelong bodybuilder and nutrition expert Lee Hayward visits the CriticalBench Compound. Before the days of Bodybuilding.com and YouTube, Lee was one of the very first fitness & health experts to have a website having been online since 1997!

He’s currently devoting all of his time and energy to encouraging Men Over 40 get leaner, stronger and healthier. Lee indulges Coach Chris by sharing several great “war” stories about past injuries, his YouTube beginnings and how he and CB Founder Mike Westerdal were actually Bench Press rivals back in the late 90s.

Listen in as Lee reveals some super effective tips to speed up fat loss, aid recovery, gain muscle mass and be more fit in your 40’s and beyond.

"You can build muscle and burn fat simultaneously… 99% of the people listening to this can… the average person who just wants to lose weight and get in shape, you can build muscle and burn fat simultaneously."

-Lee Hayward

Time Stamps

2:00 Lee’s ‘Blast Your Bench’ VERSUS ‘The CriticalBench Program’

5:30 From competition to collaboration, a huge mindset shift

9:50 How Lee got started on YouTube not knowing what he was doing

12:55 Joining Toastmasters to overcome his inability to speak well

15:36 The evolution from powerlifting to bodybuilding to Men Over 40

18:00 Lee suffers his first major injury just after the highlight of his bodybuilding career

24:55 Lee’s personal best lifts – bench, squat, deadlift

25:30 A shift in training approach, getting away from HEAVY lifting

26:00 The second injury – biceps tear flipping a 600 lb. tire with the guys

30:18 No more peer pressure, lifting smarter, not harder – Know Your Limits

32:50 Lifestyle changes lead to weight gain and frustration

36:00 Comments on YouTube hit home, time to SHAPE UP

39:15 Using Intermittent Fasting (IF) to trigger Fat Loss

44:26 Unrealistic weight loss tactics

45:50 Practical tips to lose weight without counting calories

50:00 Lee’s transformation from 39 to 40 years old

51:44 Lee’s Yin and Yang training system

55:45 Not every total body workout needs to look the same

58:15 “I know it sounds so sissy, but Do More Yoga!”

1:06:00 Best places to FIND Lee online

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Resources

The 7 Worst Testosterone Killers – FREE DOWNLOAD

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Ep 50 The World's MOST Average Person with Dustin Nickerson Mar 20, 2019

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Laughter has been said to be the best medicine. Right now we live in a time where most people are experiencing some sort of challenge or difficulty not knowing how to get through it. Comedy tries to and for the most part really does lighten the mood and creates a more joyful situation.

On today's very special episode, host Brian Klepacki sits down with Stand Up Comedian Dustin Nickerson (yes, a sit down convo with a stand up comedian... oxy moron)… They share stories of growing up as 80s kids and now having to do the adult thing but from a comics perspective.

Dustin describes himself as “the world’s most average person” but is far from it when on stage. He brings you into his life through his clean jokes about the struggles of parenting, marriage, and be generally annoyed by most people.

Dustin is truly one of the most unique voices in the comedy scene and in this episode you'll understand why!

"When something has too much weight and you're able to laugh and joke about it then it really can remove a lot of its power and that's healthy in a relationship."

-Dustin Nickerson

Time Stamps

2:45 Dustin’s reaction to sitting through his own outdated BIO reading

4:43 Who is comedian Dustin Nickerson?

7:07 Clean VS Dirty Comedy – Dustin’s thoughts

9:29 How Dustin got started in the comedy scene

12:10 The BEST compliment you can get as a “clean” comedian

13:30 Is this father of 3 also funny at home?

16:40 His take on kids, adolescence and the teenage years

20:40 Why making his wife laugh is the most satisfying thing in the world

21:55 The thing that drives his wife CRAZY!

26:08 The Clean, the Dirty and the Dark Side of Comedy

29:36 The ONLY rule of Comedy

30:22 What it’s like opening for comics John Crist and Tim Hawkins

34:30 The most profound parenting tip Dustin ever heard from Seinfeld

37:50 Not having all the answers is a relief to your kids

40:30 Dustin’s son cries over Fortnite

41:40 Dustin’s Podcast - Don’t Make Me Come Back There

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Podcast - Don't Make Me Come Back There

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Ep 49 Relentless Faith with Shaun Hadsall Mar 13, 2019

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Founder of Get Lean in 12 and World Class copywriter Shaun Hadsall visits the Strong By Design podcast show!

20 years ago, the Body for Life transformation competition catapulted Shaun from a toxic environment into a world of health & wellness helping men and women transform their own lives. Then after the birth of his daughter, Shaun became driven to be a better man and use his awesome gifts and passion for fitness to inspire positive change in the lives of others everywhere.

Find out how Shaun’s strong Christian faith and desire to succeed has allowed him to give back, intimately touching and impacting the lives of people all over the world!

"Helping monetarily is great, but when you become the hands and feet of Christ, it changes your life."

-Shaun Hadsall

Timestamps

1:08 Shaun becomes first runner up of Bill Phillips Body for Life competition

4:53 Burning out in the fitness industry and chasing the almighty dollar

7:35 Going from brick and mortar training studios to the online world

12:15 Marriage hits TOUGH times and Shaun files for divorce

16:17 Climbing over tables to get to Joel Marion at Frank Kern’s event

20:45 His faith rattled while friends & family urge him to get a “real” job

22:54 Talking to fat loss guru Mike Geary and going above and beyond

28:00 God speaks love and faith into his marriage and life!

34:35 Shaun and biz partner Ryan Colby give back with Living Water International