Strong By Design Podcast

Latest Episodes:

Ep 38 One-Minute Interval Workouts with Meredith Shirk Dec 26, 2018

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Do you want to be fit and healthy, but don't have the time to go to the gym? Here's the thing, even if you only have a minute to spare you can transform your life and be healthy. Find out how on today’s episode as Coach Brian talks with Meredith Shirk. Meredith is a lifestyle coach, wife, mom, and founder of Svelte Training. They discuss the importance of movement and how short workouts can make a lot of difference in your health. Discover, among other things, how you can incorporate short workouts into your daily routine and make it works for you.

“I want to be able to bend down and play with my daughter and not feel like, you know, my back’s gonna be thrown out.”

-Meredith Shirk

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Time Stamps:

01:12 Meredith’s background in sports and how she came to build Svelte Training and where the name came from

05:19 Realizing the need for a kind of exercise for busy people who have little time but wants to be healthy

07:09 Why Meredith shifted from lifting and doing long workouts to one-minute exercises and what makes it works for her

10:48 Why short intense workouts are more effective and the best options for anyone especially busy parents

16:07 How to be successful doing short intense workouts

19:36 A great fitness workout applicable for aging men and women

23:55 Meredith's advice for people who have doubts about short workouts and think that going to the gym is the only effective way to be fit and healthy

25:46 Two ideas or mantras that Meredith instills in herself and in her clients

29:46 Looking at the future and not in the past to make a difference and transform your life

Resources

Text "CORE” to 345-345 for the 5 Best Core Killer Exercises

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Ep 37 How to be an ALPHA Dad with Chris Lopez Dec 19, 2018

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What does being an ALPHA Dad mean? Find out on today’s episode as Coach Tonya talks with Chris Lopez, known in social media as the ALPHA Dad. Chris shares, among other things, why he’s called the ALPHA Dad, what an active lifestyle their family have and how he manages an online business even without an internet connection at home. And what’s more, Chris reveal his favorite equipment for exercise and his latest project to help other dads became an ALPHA Dad.

"Strength is a skill just like anything else, it’s like learning a golf swing...so the more you do something, the better neurologically you get at it."

-Chris Lopez

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Time Stamps:

01:14 Chris' background, why he's called the ALPHA Dad and moving to Costa Rica

04:45 Living at the edge of the comfort zone and showing the kids how to live with integrity

06:47 What an active lifestyle in the ALPHA Dad's house looks like

09:29 Why Chris loves kettlebells, its origin plus the benefits of using it

14:04 Chris as an entrepreneur and his survival method

15:51 Chris' two favorite kettlebell moves and what they can do to your body

19:30 All about the ALPHA Dad Project and how he helps other dads be a model to their kids by living a healthy lifestyle and become an ALPHA Dad too

24:36 Chris’ biggest accomplishments and how to have an online business without an internet connection at home

26:15 What moving to Costa Rica has done to Chris' life and how he became successful in building his business around his life, his family and the things that he loves

Resources

Text "TESTO” to 345-345 for the Free 7 Worst Testosterone Killers Report
Pavel Tsatsouline
kettlebellworkouts.com

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Ep 36 Natural Bodybuilding Legend John Hansen Dec 12, 2018

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Nothing compares to hard work. Not even steroids! Listen to today’s episode to hear John Hansen’s stories from his experience as a bodybuilder, Natural Mr. Olympia, and 3x Natural Mr. Universe. Hear how bodybuilding has changed from the 70s and what John learned from people like Arnold Schwarzenegger. Find out how you can apply hard work to get the results that will get you the most satisfaction.

“I had to go up to like 5,000 calories a day because my metabolism was so fast... and there was guys in the gym saying just go on some steroids man... and I was like, no, no, I gotta do it natural...”

-John Hansen

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Time Stamps:

1:40 - How John set and reached his goal to be Natural Mr. Universe and why he continues to get ripped at the age of 55

7:53 - Why superheroes and the “real-life superhero” Bruce Lee started John’s journey into bodybuilding

21:37 - Arnold Schwarzenegger’s lessons on marketing: How John Hansen learned about marketing from Arnold

28:23 - The difference between people who fit in and people who change the world: Where you need to find your motivation

33:56 - The biggest challenge John faced in training: How to start and persist through the intensity of bodybuilding training

39:47 - Nutrition vs. training: How character can be developed through your personal training and commitment

45:52 - How Arnold convinced John to stay away from steroids at an early age and what it takes to build muscle with the natural method

55:39 - John’s goals for 2019 and how hard work and preparation for competitions can be fun and rewarding

Resources

Iron Man Magazine
Tom Platz
Bodybuilding Legends Show
Ben Johnson
Dad Bod 2 Ripped Bod
TEXT "TESTO” to 345345 for the FREE report

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Ep 35 Life Begins At The End Of Your Comfort Zone with Tonya Fines Dec 05, 2018

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On this episode of Strong By Design Coach Chris is joined by his friend and occasional podcast host, Tonya Fines. On today’s show we get personal with Tonya as she shares her journey from being diagnosed with degenerative disc disease and Spina Bifida. She opens up about her low points and how she was able to muster up the strength and develop a fighter mentality to take control over her health. You don’t want to miss this triumphant story!

"I ended up just going full steam like 210 mph and felt like I hit a cement wall...I woke up one morning and I couldn’t do anything..."

-Tonya Fines

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Time Stamps:

4:37 - The morning that changed Tonya’s life

5:35 - Surgery in her 30’s - could this really be the only solution?

7:24 - How Tonya started figure competitions

13:24 - Developing the right relationships

16:40 - Are you investing in and taking care of yourself?

21:06 - Life lessons learned from Tonya’s struggles

Resources:

TEXT "CORE” to 345345 for the FREE report

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Ep 34 3 Glute Training Barriers Preventing a Strong Round Butt with Brian Klepacki Nov 28, 2018

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Do you pay enough attention to your glutes? Do you know that aside from aesthetic purposes, developing your glutes has many benefits? That’s what Coach Chris and Coach Brian talk about on today’s episode of Strong By Design. They tackle the three training barriers that prevent people from developing their glutes and the benefits of having a strong butt. Stay tuned to find out some amazing exercises that you can do to activate your glute muscles.

"How to do the most amount of work in the least amount of time? … Short, fast, intense workouts are valid, they get to the point, they get the job done."

-Coach Brian Klepacki

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Time Stamps:

04:30 The first ‘myth’ glute development barrier

10:40 Examples of exercises to develop your glutes

12:15 The second ‘biggest’ glute development barrier

14:50 What bodyweight training can do to your glutes

19:30 The third ‘harmful’ glute development barrier

23:35 A simple exercise to activate your glute muscles

27:08 How to create your own workout routine

29:20 Three tips if you want to change your body

33:50 The benefits of having a strong glutes

Resources

TEXT "GLUTES” to 345-345 for the FREE 5-Minute Glute Workout
unlockyourglutes.com
Aaron Reed

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Ep 33 Riches to RAGS to Riches with Pastor Mike Thornhill Nov 21, 2018

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Today’s episode is about the story of Pastor Mike Thornhill, who serves as a Pastor in Feather Sound Church in Clearwater, Florida. Pastor Mike shares how he became financially rich, lost everything, got addicted and then became rich again in Christ. Hope and inspiration will fill your heart when you hear the testimony of Pastor Mike’s roller-coaster life. Tune in now and be blessed!

"I can remember laying in bed [in Hawaii] looking up at the ceiling and thinking is this it? Is this all life has to offer? I was still empty inside and I knew there was more..."

-Pastor Mike Thornhill

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Time Stamps:

02:57 Pastor Mike’s background and why he used and sold drugs at a young age

09:30 Being married and having two daughters made him leave drugs and do legal works

11:59 How he transition into real estate and earn his first million dollars

13:15 What happened to his life that made him lose all hope and started using drugs again

17:00 He became a slave to drug addiction and even thought of killing himself

23:42 How the faith-based program slowly changed his life and filled the void in his heart

29:00 The moment when he completely surrendered his life, his trust and his faith to Jesus

30:23 How he started serving in the church as a janitor and later became a Pastor

39:01 His responsibilities in the church and his mission to love and serve other people

Resources

TEXT "GLUTES” to 345345 for the FREE report
Feather Sound Church

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Ep 32 Your HIDDEN Survival Muscle with Chris & Brian Nov 14, 2018

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How many hours a week are you sitting? Are you doing anything to combat the damage that sitting is causing you? Tune in to this episode of Strong By Design as Coach Chris and Coach Brian discuss the hidden survival muscle and what is actually going on in your body as you spend countless hours sitting each week. Find out how you can reverse these effects with the “Unlock Your Hip Flexors” routine.

"If we're in the woods and a bear starts attacking us, we're going to crunch up in a tiny ball... From a seated position [fetal position] your body barely differentiates between true panic or just everyday routine... "

-Coach Brian

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Time Stamps:
05:09 How movement drives the brain
07:17 The main functions of the sympathetic nervous system
12:54 All about the Psoas
19:27 Why it's so important to stretch your hip flexors
21:50 Movement is medicine! Repair your body with simple exercises
23:12 The relationship between your hips and glutes
25:24 How tight hips damage the entire body
29:22 How sitting adds to your body becoming a fat storing machine
35:28 All about the unlock your hip flexor program

Resources

TEXT "STRETCH” to 345345 for the FREE report

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Ep 31 Seven Fastest Ways to Increase Your Bench w/ Mike Westerdal Nov 07, 2018

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Today on Strong By Design Podcast Mike Westerdal joins Coach Chris to give us his 7 best tips on how to increase your bench. He dives deep on all things bench press and lays down a solid foundation for you to increase your strength. They also share some of their personal history together and how Critical Bench was formed.

"I think my best competition lift was a 630-lb bench press, I had some awesome mentors and coaches at that gym (Tampa Barbell) that taught me a lot."

-Mike Westerdal

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Time Stamps:
01:32 The history behind Critical Bench
08:29 Tip # 1 Elbow positioning
12:02 Tip # 2 Decreasing the range of motion
15:14 Tip # 3 Breathing for strength
19:17 Tip # 4 Rep ranges for strength
23:04 Tip # 5 Training Partners
26:35 Tip # 5 Muscle activation
31:25 Tip # 6 Using your legs
33:27 Tip # 7 Frequency
38:08 Why it's important to have a good foundation

Resources

#1 Bench Press Tip
How to Press a Beast Kettlebell
Rolling Dunbell Extensions
TEXT "STRETCH” to 345345 for the FREE report

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Ep 30 ROAR: Claim Your Territory with Dr Ron Eccles Oct 31, 2018

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Are you living a balanced life? Dr. Ron Eccles joins Coach Chris on this episode of Strong by Design to discuss how to dominate the four core areas of your life which are health, relationships, finances, and your spiritual life. So many of us concentrate our efforts to move the needle in one area that we often times forget the others which can lead to an unhappy and unbalanced life. Tune in to get some actionable steps on how to get clarity on what you want in life and dominate your core four.

"I'll just challenge anyone listening right now that if you have a life that is built upon something that's unshakeable, your life is so much better."

-Dr. Ron Eccles

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Time Stamps:

01:19 What happens when you don't utilize and develop the gifts God gives you
08:18 The Core 4 - Getting clear about what you want
11:29 Your personal growth journey with God
13:59 Building your life upon an unshakable foundation
17:48 ROAR! What it means and where the name comes from
25:25 Having balance in all areas in your life
26:42 Become proactive in your life
28:40 Dr. Ron's morning routine

33:39 What do you want your life centered around?
37:45 Overcoming the fear of mistakes
42:30 Tips to move the needle in your life
44:35 Doing your responsibility vs doing what you feel like

Resources

Blue Ocean Strategy & Blue Ocean Shift
7 Habits of Highly Effective People
The 5 Love Languages: The Secret to Love that Lasts: Gary Chapman
TEXT "STRETCH” to 345345 for the FREE report

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Ep 29 Isometric MASS with Alby Gonzalez Oct 24, 2018

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Join Coach Brian as he sits down with fellow YouTuber and online coach Alby Gonzalez. They discuss the benefits of isometric training. If you are feeling the effects of years of “bro” workouts this episode is for you. Find out how to make your workouts more efficient and still get the gains you desire.

"I had to be more efficient with my workouts...if I wanted to live a good quality of life I had to stay active."

-Alby Gonzalez

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Time Stamps:

1:27 How Alby got into training

8:29 The effects of age on your body

12:20 The difference between overcoming isometrics and yielding isometrics

13:46 Muscle growth benefits of isometric training

15:08 The benefits of isometric training for the athlete

16:57 How to win FREE Critical Bench gear