Strong By Design Podcast

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Ep 8 Ketogenic Diet EXPLAINED with Tonya Fines Jun 13, 2018

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Today on Strong By Design, Coach Chris sits down with Holistic Health Practitioner & Nutrition Specialist, Tonya Fines. Together they break down the ketogenic diet and give you the answers to all of your questions. Also, check out the link below for access to the free glute workout.

“If you are thinking about doing the ketogenic diet, do some research and ask some questions from a reliable source. Don’t just jump into it.”

-Tonya Fines

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Time Stamps:

4:35 What is a Ketogenic Diet?
5:02 All about Ketones and what they do
7:26 Is the ketogenic diet for everyone?
9:25 How a keto diet can aid in fat loss
12:00 Foods you can eat on the keto diet
17:48 Keto, a fad or a lifestyle?
21:19 How to start your keto diet
23:37 Health benefits of a ketogenic diet
25:25 What is “ketosis breath”?

Questions Asked

What is a Ketogenic Diet?
What are Ketones? What do Ketones do exactly?
What is Ketosis? How does it work?
Is a ketogenic diet safe? Are there any risks of following a ketogenic diet?
Will a ketogenic diet help me lose weight?
What types of foods are included in a ketogenic diet?
Is this an easy plan to follow & stick to as a lifestyle?
How would I get started if I wanted to follow a ketogenic diet?
What are the health benefits of a ketogenic diet?
What are there, if any, symptoms of starting/ following a ketogenic diet
I’ve heard the term “ketosis breath.” What is this?

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Ep 7 The DEATH of Crunches & Sit-Ups with Brian Klepacki Jun 06, 2018

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On this episode of Strong By Design, Coach Chris sits down with his colleague, Brian Klepacki. They share science based research on why you should NEVER do a sit up or crunch again. Also, stay tuned to hear about the Crunchless Core Program.

Want the FREE Core Killer Report?
Go here or text "Core" to 345345

“We are strong by design but if we are not utilizing the strength on how we were designed we will never truly meet our truest potential.”

-Brian Klepacki

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Time Stamps:

2:20 Brian’s trainer background

4:07 The last time Brian did a crunch

5:30 Cosmetic abs vs performance abs, what's the difference?

6:23 What makes up the core?

8:25 Why most Ab programs don’t work

12:40 Why the Crunchless Core Program is more effective

15:40 Get the science based research behind Crunchless Core

17:00 Are your muscles dormant?

22:20 Are abs really made in the kitchen?

Questions Asked

When was the last time you did a crunch or sit up?
Difference between cosmetic abs vs true core strength?
What are the top reasons why core routines fail?
Why is Crunchless Core different than everything out there?
Explain the mind muscle connection
What can people expect from the Crunchless Core program
Are abs made in the kitchen?

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Ep 5 Train Like an Athlete for the Perfect Body with Erin Stern May 25, 2018

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Train Like an Athlete for the Perfect Body with Erin Stern

On this episode of Strong By Design, Coach Chris sits down with 2x Ms. Figure Olympia, fitness coach and author, Erin Stern. They go into depth on why training like an athlete is better for physique. Also, stay tuned to hear about the free 5-minute glute workout.

“Look at different athletes, if you want to look that way, then you need to train like them.”

-Erin Stern

Time Stamps:

2:05 Erin Stern’s athletic background

4:17 Why is training like an athlete is better for physique

8:37 Erin’s suggestions for a 90-day transformation

12:30 Glute's workouts

15:52 Top 3 struggles beginning deal with...

17:14 The 6 'foundational' exercises beginners should master

18:30 Encouragement for beginners

19:36 IFBB Elite Pro Competition in South Africa

Resources

Free 5 Minute Glute Workout

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**Your Body's Hidden Hunger Hormone with Ryan Faehnle - Part 3** May 24, 2018
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This is part 3 of “Your Body’s Hidden Hunger Hormone”. Coach Chris and Ryan Faehnle continue their conversation about fat loss. On this episode, they discuss key concepts and hacks for sustainable fat loss. Also, hear numerous testimonies about Ryan’s Fat Loss Solution Program. Tune in to hear these tips on how to make fat loss sustainable.

**Want the "Why Stretching Won't Make You Flexible Report for free?**

**Then g o here! Or text "Stretch" to 345345**

**“Learn to embrace a tolerable amount of hunger.”**

**-Ryan Faehnle**

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**Key Highlights:**
⇾Find out the best hack for eating less junk food
⇾Discover the 1 concept that will allow you to eat what you want

⇾The 3 keys for sustainable fat loss

**Time Stamps:**

00:59 Some of Ryan’s transformation stories

04:15 1 great hack for eating less “junk food”

05:57 If you can embrace this concept you can pretty much eat what you want

07:06 The 3 things you need to do get sustainable fat loss

08:00 Why you need to be consistent over the long haul

11:30 Ryan explains his fat loss program

14:20 Ryan’s nutrition guide on the fat loss program

15:54 Coach Chris’s personal fat loss testimony

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**Your Body's Hidden Hunger Hormone with Ryan Faehnle - Part 2** May 23, 2018
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This is part 2 of “Your Body’s Hidden Hunger Hormone”. Coach Chris and Ryan Faehnle continue their conversation about fat loss. On this episode they discuss the issues that many people are experiencing from sitting too much. Also, Ryan details a pec injury and shares what he has learned through his physical therapy on how to activate stubborn body parts.

**Want the free Core Killers report? Then go here!**

**Or text "Core" to 345345**

**“If you have trouble activating a certain muscle it is possible that you have fat stored in that area.”**

**-Ryan Faehnle**

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

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

**Tell us here!**

**Key Highlights:**
⇾Discover the problem with sitting to much

⇾Find out tricks to improve stubborn body parts

⇾Understand why weight training is the best way to lose fat

**Time Stamps:**

1:48 Ryan details his pec injury

5:00 Tricks for people who sit a lot

9:00 Dealing with back pain

10:00 The issue with sitting a lot

11:15 Tricks for dealing with stubborn body parts

16:05 Weight training is the best way to lose fat

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**Your Body's Hidden Hunger Hormone with Ryan Faehnle - Part 1** May 22, 2018
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Did you know that some people actually sustain fat loss longer when we add their favorite foods into their diet? It’s true, fat loss is a mental thing as much as it is physical. Today Coach Chris is joined by strength coach Ryan Faehnle. They discuss hunger hormones and some unconventional fat loss tricks. Tune into this episode to find out.

**Want the "Why Stretching Won't Make You Flexible" Report for free?**

**Then go here! Or text "Stretch" to 345345**

**“When we remove restrictions and trickle in people's favorite foods here and there they actually lose weight faster.”**

**-Ryan Faehnle**

**Time Stamps:**

3:00 Ryan’s backstory: From fat kid to strength coach

6:50 Why people gain more weight after a diet

7:58 The 2 appetite hormones and what they do

9:40 The issue with rapid weight loss

12:46 Why you need to stop calling food good or bad

15:17 Why you shouldn’t cut your favorite food out of your diet

17:59 Don’t try and stop bad habits, alter them

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Ep 1 The 7 Keys to be Strong By Design May 10, 2018

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We believe that you are STRONG BY DESIGN.

We believe you were created in God’s image to have a strong body, mind and spirit. The Strong by Design podcast is the #1 resource for strength, health, & fitness solutions in the world.

All of us need principles to stand on.

Whether in your personal or professional life, having a set of guiding core values makes decision making and action taking so much easier… and consistent.

Listen in as Founder of Critical Bench and co-host Mike Westerdal sits down with friend and co-host Chris Wilson to dig deep on the 7 keys to be Strong By Design.

"My identity is I'm a successful entrepreneur and that's what I do, I've "made it"...but until eternity you haven't made it." -Ryan Colby

Time Stamps

0:24 – The importance of identifying core values

2:18 – Mike and Chris recount how they came up with the company’s core values

3:49 – Breaking down the company's 7 core values

7:05 – What is decisiveness and why is it essential in life

13:20 – The importance of integrity

16:27 – Why giving back to the community is important

21:24 – Benefits of cultivating an attitude of gratitude

29:31 – The power of faith

31:55 – The importance of incorporating core values into your daily life

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