Strong By Design Podcast

Latest Episodes:

Ep 28 Over 40 Shred with Funk Roberts Oct 17, 2018

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Is it possible to be over 40 and shredded? Of course! It’s never too late. Join us on this episode of the Strong By Design Podcast as Coach Chris interviews Funk Roberts an over 40 transformation specialist and MMA conditioning coach. Funk gives us tons of advice on bodyweight movements and unique (but simple!) exercises you can do in the comfort of your own home. Tune in and enjoy!

"Bodyweight's been big for me...at first I was very reluctant, I was very scared, it's like man, I can't lift weights...but I had a goal in mind."

-Funk Roberts

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Time Stamps:

1:05 Funk Roberts background, an elite athlete at a young age

10:29 Realizing that can’ train the same as you age

13:53 Funk’s Muay Thai training in Thailand

23:09 Implementing bodyweight training

37:35 Funk’s bodyweight circuit

39:25 Why you should be sprinting

51:27 Exercise variations for men over 40

Resources

TEXT "CORE” to 345345 for the FREE report

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Ep 27 Why Stretching Won't Make You Flexible with Brian Klepacki Oct 10, 2018

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Did you know that stretching won't make you flexible? The topic of flexibility is definitely misunderstood, so today Coach Tonya and Coach Brian sit down to hash out the misconceptions and give you a clear understanding of how to become more flexible. Tune in to hear all of their recommendations plus find out the amazing benefits of flexibility.

"Every warm-up session is going to look different, just depending on what I'm doing that day!"

-Brian Klepacki

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Time Stamps:

1:30 Is stretching necessary for the average Joe?

3:10 What is flexibility?

6:30 Breaking down different stretching protocols

9:30 Examples of dynamic and static stretches

11:20 Coach Brian’s favorite and most recommended stretches

14:14 What is the difference between mobility and flexibility?

29:29 Hyper flexibility, what’s that all about?

34:13 Proper breathing techniques for flexibility and training

40:12 The benefits of stretching

46:01 Coach Brian’s top 5 recommendations for flexibility

Resources

TEXT "STRETCH” to 345345 for the FREE report

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Ep 26 Bulk Up FAST with Alain Gonzalez from Muscle Monsters Oct 03, 2018

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Are you struggling with weight gain or gaining lean muscle mass? Join us on this episode of the Strong By Design podcast with special guest Alain Gonzalez, the skinny guy transformation specialist. Find out how Alain went from 107 lbs as a full grown adult to a 150 lbs shredded muscle monster! Tune in to hear his top 3 tips on how to gain weight and receive a copy of his FREE book!

TEXT "CORE” to 345-345 for the FREE glute report.

"Everyone is skinny in High School but I was 107 pounds as a full grown adult...I would say I suffered from Extreme Thinness."

-Alain Gonzalez

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Time Stamps:

2:27 Alain’s skinny guy story - 107 lbs as an adult!

7:34 How to gain weight as a skinny guy -Tip #1-2 Tracking how much you need to eat (and actually doing it!)

9:29 How to gain weight as a skinny guy -Tip #3 Increasing your appetite

14:18 Do you find yourself struggling with consistency?

15:10 Find out how to win some FREE Critical Bench Gear

15:14 Alain’s weight and muscle gaining journey

17:50 All about “Bulk Up Fast”

20:40 Get a Free copy of the “Bulk Up Fast” book

22:01 All about Alain’s writing career

24:37 Funny behind the scenes story of the book’s photo shoot

Resources

TEXT "CORE” to 345-345 for the FREE report
Get the FREE book Bulk Up Fast

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Ep 25 Why Does God Send Storms? w/ Pastor Art Dykstra Sep 26, 2018

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The reality of life is that someday you will face a storm. A time in your life that will be very difficult. Listen in to this episode today as Coach Chris is joined by Pastor Art Dykstra. Pastor Art goes through the bible and teaches us how to react to the storms in our lives. Stay tuned to hear Pastor Art’s personal storm experience, it will give you the encouragement you need to face your storm.

TEXT "TESTO” to 345-345 for the FREE glute report.

"The church really exists and is the only organization that exists for the benefit of non-members...we exist to serve and love others."

-Pastor Art Dykstra

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Time Stamps:

4:44 Why it’s important to have storms in your life

7:56 You are going to be a slave to something, why not Jesus

9:50 Are you a Country Club Christian?

12:02 It's not a matter of if you're going to go out the storm, it's when

15:21 God allowed the storm to come

17:14 The purpose behind the storms of life

23:58 A significant storm in Pastor Art’s life

35:52 Impacting people through your tragedy

38:34 Being content in your storm

Resources

TEXT "TESTO” to 345-345 for the FREE report

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Ep 24 #1 Driver of True Success with Kenny Klepacki Sep 19, 2018

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Success is so much more than our physical appearance, our popularity on social media and money in our bank accounts. True success is accomplished when we find and follow through with our God-given purpose in life. Join us today on the Strong By Design podcast as we dissect what true success is and how to find it.

"Our greatest resource that we have is not bank accounts or assets, it's our people and our family!"

-Kenny Klepacki

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Time Stamps:

2:45 Discovering what you want to do with your life

6:39 All about Kenny and Coach Brian’s upbringing

8:07 What is true success

9:57 Relationships: The Ultimate Resource

16:45 Unpacking the issues with popular self-development ideas

20:41 Understanding your “why”

29:39 Taking the words “I can’t” out of your vocabulary

31:39 Communicating effectively by knowing your personality

47:20 Key takeaways

Resources

TEXT "TESTO” to 345345 for the FREE report on the 7 Worst Testosterone Killers
Start with Why By Simon Sinek
DISC Profile
Myers & Briggs
Strengthsfinder 2.0
Enneagram
Type Coach

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Ep 23 Meet Your Inner Thighs with Brian Klepacki Sep 12, 2018

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So, you’ve been trying to get that “thigh gap”? Tune in to this episode of Strong by Design where Coach Chris Wilson and Coach Brian Klepacki break down what you need to be doing in the gym (or at home) to work those inner thighs. They share researched-backed information that will help work out smarter, not harder when it comes to leg day.

TEXT "GLUTES” to 345-345 for the FREE glute report.

"Lateral movement is rarely used...if you target your adductors, you're protecting your spine!"

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Time Stamps:

3:45 Understanding your entire core/pelvic region

4:41 The most neglected muscle of the body (the adductor group)

5:39 Preventing injuries

8:05 Reviewing the S.A.I.D. principle

10:10 Why lateral movement is so important

12:16 The adductor/glute relationship

17:16 How training your adductors affects your entire body

23:02 Coach Brian breaks down the “thigh gap”

26:00 The Inner Thigh Solution Program

Resources

TEXT "GLUTES” to 345-345 for the FREE report
5-Minute Thigh Workout

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Ep 22 Blueline Beauty is a BEAST with Michelle DiCapua Sep 05, 2018

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On today’s show Coach Chris sits down with Michelle DiCapua, Bikini competitor, CrossFitter and police officer. Michelle shares how being physically fit is essential for first responders. Whether it’s running after a suspect or performing CPR your physical capabilities play a huge role in how you protect and serve your community. Tune in to hear Michelle’s tips on fitness for first responders.

TEXT "Stretch” to 345-345 for the FREE report.

"I think that if you choose the career to be a Police Officer or EMS, Firefighter, Military, anything like that, you need to be fit... Not just for yourself but for your co-workers and for your community."

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Time Stamps:

1:25 How Michelle met the Critical Bench crew

3:27 Why first responders should work on their fitness

5:16 Using the stress of exercise to mimic high-stress situations at work

6:46 Workout bare minimums for first responders

8:11 Confidence and a commanded presence in dangerous situations

11:59 Michelle’s talks Martial Arts and CrossFit

16:57 Hacks for healthy eating when you work crazy hours

19:56 A look at Michelle’s shift hours over the years

24:55 Michelle’s mindset, 4 days out from a Bikini Competition

Resources

Why Stretching Won't Make You Flexible

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Ep 21 How to Get Rid of Man Breasts with Chris Wilson Aug 29, 2018

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Man boobs…..nobody wants them, yet millions of males deal with this issue. Sure, you can seek medical attention but most likely they will prescribe creams, medicine or even surgery, but there are natural solutions to fix this problem. Join Coach Chris and Coach Brian of Critical Bench as they discuss lifestyle changes that can help you get rid of your enlarged chest area.

TEXT "Testo” to 345-345 for the FREE report.

"Guys are carrying weight in areas that are not typical, if you go back 100 years guys were probably not walking around with man boobs."

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Write an awesome five-star review on iTunes for the podcast.

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Time Stamps:

2:16 Man boobs, an increasing trend

5:56 Chest fat vs Gynecomastia

9:13 What’s is a normal level of testosterone?

13:39 Are men really becoming more feminine?

16:58 10 Warning signs to determine what type of man boobs your dealing with

18:57 6 Ways to boost testosterone

25:09 How to win a FREE Critical Bench T-Shirt

30:05 The effects of soy

39:01 Exercises to optimize your hormones

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Ep 20 Athlete Built with Chris Barnard from Overtime Athletes Aug 22, 2018

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Looking to get stronger, faster and be an all around better athlete? Then you don’t want to miss this episode! Tune in as Coach Chris Wilson interviews the creator of the Athlete Built Program and founder of Overtimeathletes, Chris Barnard.

TEXT "CORE” to 345345 for the FREE Core report.

"I feel like it's my duty to be strong, powerful and fast even into my old age, my body's my temple."

-Chris Barnard

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Time Stamps:

1:40 Chris Barnard’s relationship with Elliot Hulse and Mike Westerdal

8:39 Chris’s time at the NFL regional combine

11:00 Working with young athletes

17:00 The difference between training for speed vs training for power

22:48 How training knowledge has changed over the years

23:49 Attaining aesthetic physique while training like an athlete

24:54 How Chris Barnard came up with the concept behind Athlete Built

28:41 Chris Barnard’s take on nutrition for the athlete

33:49 All about the 3 phases of the Athlete Built program

Resources

5-Minute Core Workout

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Ep 19 #1 Exercise to Unlock Your Glutes with Brian Klepacki Aug 15, 2018

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In this episode, Founder of Critical Bench, Mike Westerdal interviews the Creator of Unlock Your Glutes, Coach Brian Klepacki, MS, CSCS, FMS2. If you want bigger, stronger and rounder glutes, you’ll want to tune in to this episode

TEXT "GLUTES” to 345345 for the FREE 5-minute glute workout.

"Squats and deadlifts are quad and hamstring dominant exercises. I'm not saying that they don't hit the glutes. They’re just not the best exercises for the glutes."

-Brian Klepacki

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

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Time Stamps:

2:16 Why do a lot of people have weak glutes?

3:34 Does having weak glutes cause health issues?

5:59 Why do athletes need to train glutes?