Strong By Design Podcast
Strong By Design Podcast
Team CriticalBench
We believe that you are STRONG BY DESIGN. We believe you were made in God’s image to have a strong body, mind and spirit. The Strong by Design podcast is the #1 resource for strength, health, and fitness solutions in the world. Tune in for expert interviews, fitness tips, nutrition advice, free workout sheets, supplement giveaways all while being encouraged, inspired and entertained. Brought to you by Critical Bench who reaches over 30 million fans per month between our email newsletter, YouTube, Instagram and Facebook. If you're interested in being a guest on the show or doing a collaboration please send an email to New Episodes go LIVE every week on Wednesday and sometimes bonus releases on Saturday. So let’s get ready to unlock your potential and transform your life!
Ep 342 End the WAR with your Diet ft. BiOptimizers Matt Galant & Wade Lightheart
What is wrong with the DIET industry today? There is massive confusion at every turn. That goes for the average person and even knowledgeable experts. Which way is the healthiest, most sustainable way to eat? Do I go Keto, Carnivore, Vegan, or something else?  Are elimination diets a good idea? What about detoxing or intermittent fasting? What works?! What do I do?!! No wonder why people are so incredibly confused about which road to travel to find optimal and long-lasting health.  Information OVERLOAD. Today on the SBD podcast we have two of the brightest minds in the world of nutrition when it comes to making sound nutritional choices, the founders of BiOptimizers, Matt Gallant and Wade Lightheart. We discuss all these topics and more as we dive into their latest seminal work, The Ultimate Nutrition Bible, possibly the greatest nutrition resource available today! Matt Gallant is a kinesiologist with a degree in the Science of Physical Activity and the CEO/Co-Founder of BIOptimizers. He has been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 18 years’ experience formulating supplements. He has been successfully following a mostly ketogenic diet for over 30 years. He is also a serial entrepreneur who has built over 14 profitable companies. Wade T. Lightheart is a Certified Sports Nutritionist Advisor and president/director of education and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.   "Is your diet producing the result you want? Is it keeping you healthy? And can you sustain it over a long period of time? That's all that matters." - BiOptimizers Matt Galant & Wade Lightheart     Time Stamps   1:13 –  Welcome to the ‘Strong by Design’ podcast 3:01 - Meet today's special guests, Matt Galant & Wade Lightheart 7:02 - Matt & Wade's advice on how to overcome eating frustrations 11:35 - Discover what prompted them to write 'The Ultimate Nutrition Bible' 16:31 - Correcting the Misunderstanding: What is a healthy diet? 24:27 - Two main camps of Nutrition: Fits your macros camp & Evil food camp 26:53 - Wade on restrictive diets and caloric deficits 31:50 - Why you should not underestimate 40% of calories consumed 34:53 - Matt's favorite chapter in the book 'The Optimized Metabolism' 38:18 - NO Forbidden Foods: The importance of dietary strategy 40:24 - What are the three tactical things of Food Quantity 41:33 - Wade reveals the simplest secrets of dieting  45:42 -Emotional Freedom Technique (EFT): Why do emotional issues drive to overeating? 50:13 - Drug-like response to the brain: Understanding your food cravings  57:55 - Matt and Wade share their top three proteins of choice   1:02:34 - The Cultural Bias: Wade talks about the 'Plant-based Diet' 1:04:24 - Learn more about the 'Ultimate Nutrition Bible System'   1:07:23 - Wade on why you should validate the wins and give yourself an infinite dopamine loop 1:09:37 - Preventing Metabolic Damage: The importance of doing diet breaks 1:14:17 - Where you can go to connect with Matt Galant & Wade Lightheart     Resources: ·         The Ultimate Nutrition Bible ·         Magnesium Breakthrough   Connect w/ Matt and Wade at BiOptimizers: ·         Instagram ·         Facebook   Connect w/ CriticalBench:  ●      Youtube ●      Facebook ●      Instagram ● ●
Feb 10
1 hr 16 min
Ep 341 Do You Hate Your Body? ft. Callie Jardine
What are your reasons for working out? Is your passion for exercise attached to something truly meaningful? Understanding the WHY behind the ‘workout’ can be the determining factor in your long-term success and how you feel about yourself along the way. YouTuber and Pilates sensation Callie Jardine visited the Critical Bench Compound to not only share her love of Pilates and Barre but also her lifelong journey and struggles with self-image as a former competitive ice-skater and now social media superstar. Finding the JOY in what you are doing for exercise and forgiving yourself for your imperfections are essential for a healthy mindset and heartset. Get ready for some Love & Truth Bombs from the one and only ‘I’m Sweaty and I Know it’ Callie Jardine.   "Exercise isn't easy... Find the thing that you feel good doing while you're working out, and then you feel good after you work out." -- Callie Jardine     Time Stamps   1:20 –  Welcome to the ‘Strong by Design’ podcast 3:22 - Meet today's special guest, Callie Jardine 5:51 - Callie on where does this long-lasting passion for fitness come from 13:25  - The difference between Yoga, Pilates and Barre 20:23 - Classical Pilates vs Contemporary Pilates: Understanding its distinctions 23:41 - Consistency is Key: Finding what you enjoy doing 25:10 - Forgiveness leads to Acceptance: Callie recounts the turning point of her Faith Life 36:38 - The importance of asking yourself for any GOAL 39:41 - Crowding Out Method: What is it and how does it work? 44:40 - Where you can go to connect with Callie Jardine and learn more about her podcast 'Healthy but Human'  49:45 - Callie opens up about her horrendous experience with binge drinking 55:42 - Rediscovering Faith: Callie shares why we should press into God     Resources:   · ·         Callie Jardine YouTube Channel   Connect w/ Callie: ·         Instagram ·         TikTok   Connect w/ CriticalBench:  ●      Youtube ●      Facebook ●      Instagram ● ●
Feb 7
1 hr
Ep 340 Fat and Frustrated Until I Learned THIS! ft. Michael Phoutrides
Losing weight sucks. It is hard, looks different for every person you meet and speak to, every body type you see, and following a complicated or disciplined diet can be a total nightmare. But it does not have to be that way any longer. Not if your philosophy is rooted in the facts of how the body responds to calories.  Sometimes the process is easier than we make it out to be… if only we are committed to the plan (ouch, the ‘c’ word) and adopt just a few new healthy habits to make it STICK for the long haul. Today’s amazing guest is a regular on the Critical Bench YouTube channel and friend of the Strong By Design team. It is our pleasure to bring you Michael Phoutrides (pronounced Foo-Tree-Deez). Yeah, you’re welcome! Mike might be one of the humblest guys we have ever met. He holds a BA in Molecular Biology helping dieters avoid abusive fitness industry gurus which helps you get over past diet failures one truth at time… his words! Get your notebooks ready for some nutrition wisdom.     You can get fit—it's your choice... All you got to do is go from not knowing how to do it, to knowing how to do it." - Michael Phoutrides     Time Stamps   1:22 – Welcome to the ‘Strong by Design’ podcast 4:04 - Get to know today's special guest, Michael Phoutrides 8:26 - Mike recounts his 'fat kid' years and what caused it 14:04 - Understanding how food affects your body 17:04 - Discover what prompted him to get into the Navy 21:34 - Mike shares the turning point of his fitness journey 31:25 - Paradigm Shift: Mike on the first 5 months of Calories in and Calories out 36:02 - The power of 10,000 steps a day 39:46 - New Life Chapter: To be someone's 'Ashley' 41:40 - Dos' and Don'ts: How should I eat? 44:04 - Why you are supposed to OVEREAT on Holidays 49:00 - The benefits of Intermittent Fasting 52:46 - Mike on the minor tweaks you can make in your lifestyle 57:36 - Mike talks about his weakness 1:00:26 - Where you can go to connect with Michael Phoutrides 1:06:38 - The importance of having a relationship with Jesus      Resources: ·         Cornerstone Weight Loss   Connect w/ Michael: ·         LinkedIn ·         Twitter X   Connect w/ CriticalBench:  ●      Youtube ●      Facebook ●      Instagram ● ●
Feb 3
1 hr 9 min
Ep 339 Raising Up Our Boys to be Men ft. Mark Hancock
Being a boy in our culture today has changed dramatically from decades ago. It used to be all about adventure, exploration, independence, and fun. Bike riding, baseball games, climbing trees, hide and go seek and showing up dirty, hungry, and exhausted when the sun went down. Today young boys are met with gender confusion, that they do not have to be boys if they do not want to be and that dads are not necessary in the home to thrive. ARE YOU KIDDING ME!!?? This is absolutely and utterly terrifying as a man… to think that boys are growing up in an age that is telling them that men do not really matter, are not even necessary to flourish and can decide to be women if they want to be. Thank God for men like Mark Hancock and Trail Life USA, an organization on a mission to save the next generation of boys, raising them up to be productive, hardworking, courageous young men. We need more Kingdom men like Mark to stand boldly and to strengthen our young boys helping them to rekindle that adventure, exploration, and excitement of their youth. Today Mark and host Chris Wilson talk about what he is doing with Trail Life USA, what their vision and mission are and how he and his amazing group of men and women are changing the world one boy at a time. And Mark is another Brave Books author too! Learn more about his terrific new book, Too Much Tubular.     "The boys come for the adventure opportunities, but what they're also getting is character and leadership opportunities." - Mark Hancock   Time Stamps   00:52 –  Welcome to the ‘Strong by Design’ podcast 1:21 - Meet today's special guest, Mark Hancock 7:32 - Mark recounts his journey 10 years ago at Trail Life USA 8:53 - The First Miracle: Finding a venue for 1,200 people in 63 days 10:00 - What separates Trail Life from the Boy Scouts? 13:55 - Trail Life USA: Discover the mission and vision of the Brotherhood  16:53 - Mark reveals the secret about Trail Life  21:08 - Giving back to the Next Gen: Ways to engage with Trail Life 25:03 - Biblical Masculinity vs Toxic Masculinity: Understanding the difference 32:36 - Why women don't want a man in this day and age 36:06 - Discover what age you can join 'Trail Life' and 3 distinct programs 42:27 - Learn more about Mark's new BRAVE book "Too Much Tubular"  49:12 - Mark shares what's next for him with Trail Life  52:16 - Connect with Mark Hancock and learn more about Trail Life 52:51 - Trail Life Motto: Colossians 1:10     Resources: TrailLifeUSA BRAVE Books – Too Much Tubular  Connect w/ Mark: LinkedIn Facebook Connect w/ CriticalBench:  Youtube Facebook Instagram
Jan 31
55 min
Ep 338 Healing the Invisible Wounds of War ft. Anna Tanzilla
In our latest episode, Coach Tonya had the honor of speaking with Anna Tanzilla, the Chief Operating Officer of Camaraderie Foundation. Anna's role encompasses the crucial responsibility of leading and supporting the agency's mission, which is to provide healing for the "invisible wounds of war" experienced by Military Service Members, Veterans, and their families. Camaraderie Foundation's work is nothing short of remarkable, with an impressive 89% success rate in providing counseling, emotional, and spiritual support to those who have served our country. During our conversation, Anna delves into the vital work that the foundation does, shedding light on how they have become a beacon of hope for those grappling with the emotional and psychological toll of military service. Anna discusses the unique challenges faced by our service members and veterans, emphasizing the importance of recognizing and addressing the invisible wounds that often go unnoticed. Through counseling, emotional support, and providing a network of incredible volunteers, Camaraderie Foundation offers a lifeline to those in need. The episode highlights the profound impact of the foundation's work, as Anna shares stories of transformation and resilience from those who have benefited from their services.  Join us for an inspiring conversation that celebrates the extraordinary work of Camaraderie Foundation and the dedication of individuals like Anna Tanzilla who are committed to healing the invisible wounds of war.  This episode is a tribute to the resilience of our service members, veterans, and their families and serves as a reminder of the importance of supporting those who have sacrificed so much for our country.     "You have to heal everything that's going on. You can't just heal that little one piece and expect it all to get better." - Anna Tanzilla     Time Stamps   1:00 – Welcome to the ‘Strong by Design’ podcast 1:06 - Get to know today's special guest, military veteran, Anna Tanzilla 3:27 - Discover the driving force behind her 'Camaraderie Foundation' involvement  6:05 - The Underlying Agenda: Anna shares their main mission  11:12 - Anna shares a wonderful story of one of the families they helped 16:33 - PTSD: Understanding the impact of trauma on mental health 18:23 - Anna talks about the scope of their organization 20:36 - Do people seek more counseling over holidays? 22:08 - Best Statistic: The power of surveys 24:39 - Anna shares how they need funds to get the counseling 26:28 - Where you can go to connect with Anna Tanzilla and learn more about 'Camaraderie Foundation' 28:38 - Anna talks about her plans for 'Camaraderie Foundation' expansion     Resources: ·       Camaraderie Foundation   Connect w/ Anna Tanzilla: ·       LinkedIn ·       Facebook   Connect w/ CriticalBench:  ●      Youtube ●      Facebook ●      Instagram ● ●
Jan 27
33 min
Ep 337 I Almost Lost My Family to Rock 'n' Roll ft. Rockstar Pastor Stephen Christian
Stephen Christian Arnold is an American singer and songwriter best known as the lead vocalist of the alternative rock band Anberlin, as well as the vocalist of his acoustic side-project Anchor & Braille. Many of the albums in the Anberlin discography have peaked in the top ten on various Billboard charts. Currently, Stephen is serving as a campus pastor for Grace Family Church in Clearwater, FL. On this episode of the Strong By Design Podcast, Jared and Stephen discus the need for intentional boundaries in various areas of life. Regardless if you are in a band, leading a church, or leading your family, boundaries play an crucial role in being successful or burning out. Listen and learn from Stephen's wisdom and experience in creating healthy boundaries.    "No matter what your profession is, I pray you have success but I also pray that you are the same person before the success." - Stephen Christian     Time Stamps   00:52 – Welcome to the ‘Strong by Design’ podcast 1:21 - Get to know today's special guest, Pastor Stephen Christian 5:11 - From lead singer to Pastor: The intentionality of separating spaces 11:07 - Pastor Stephen recounts his music band journey  13:36 - The most asked question: How do you style your hair? 17:30 - Career vs Family: The importance of creating a 'Healthy Boundary' 27:05 - Pastor Stephen on how he learned from his mistakes the hard way 30:55 - How do his children react to band music? 32:15 - Pastor Stephen's hardest moment of his entire life 35:01 - Why you can't put real life on hold 38:52 - The importance of hearing other people's stories of overcoming failures 42:21 - Understanding how to develop leadership with boundaries 50:00 - Open-door Policy: Find out its disadvantages over advantages 55:05 - The Holy Spirit, Leadership & Money: Why is it important and how does it all work together?   Resources: Grace Family Church - Clearwater   Connect w/ Stephen: Facebook Instagram Instagram - Anberlin YouTube - Anberlin Connect w/ CriticalBench:  Youtube Facebook Instagram  
Jan 24
1 hr 2 min
Ep 336 Regain a Sharp Mind & Thrive! ft. Chris Wilson & Tonya Fines
Sick and tired of feeling mentally burnt?   The brain and cognitive function are not necessarily popular water cooler conversation however, the two can literally make or break your quality of life!   You are either thriving or surviving when it comes to optimal brain health… and we are confident you would choose the former. I mean, who just wants to ‘get by’ when it comes to our brain!?   Our lifestyle and day to day choices have the greatest impact on how our brain functions and how we feel and operate. But we can dial it up a notch with the right brain friendly ingredients found in Neuro Thrive by Critical Nutrition Labs.   Today’s conversation features coaches Chris Wilson and Tonya Fines as they discuss the aging brain, experiences working with older clients, the needs of seniors and how to recapture a vibrant youthful brain.   "It's so important for people to have that feeling of need and purpose. Otherwise, it becomes hard to wake up." - Tonya Fines     Time Stamps     1:14 – Welcome to the ‘Strong by Design’ podcast 1:22 - Hosts Chris Wilson & Tonya Fines on the impact of physical fitness on cognitive function 4:43 - Coach Tonya shares her journey to health and fitness  6:05 - Understanding the importance of taking care of your brain health 8:23 - Socialization and Fitness: Discover the powerful connection 9:56 - Why is it important to know your purpose? 13:11 - Tonya talks about one of her senior clients' 'Sedentary' journey 18:27 - How your body functions over time 20:56 - The power of Balance drives brain health  23:25 - Knowing the Quality of Life: Why do people get more isolated as they age? 27:13 - The benefits of a natural brain health supplement to improve cognitive function 32:05 - Cognitive Reserve: What is it and how does it work? 36:31 - Why do Asian cultures have one-third the rate of dementia? 39:48 – Neuro Thrive: Discover the ingredients and it's benefits 46:12 - Tonya on the importance of Supplementation in the body 49:34 - Creating your own future: Replacing a bad habit with a good habit 54:21 - Where can you learn more about the supplement Neuro Thrive 55:09 - Chris shares an amusing experience of taking the supplement       Resources:   ·         Get your bottle of Neuro Thrive today!   Connect w/ Chris & Tonya: ·         Facebook – Tonya ·         Facebook - Chris ·         Instagram - Tonya ·         Instagram - Chris   Connect w/ CriticalBench:  ●        Youtube ●        Facebook ●        Instagram ● ●  
Jan 20
59 min
Ep 335 The 5 C's of Credibility ft. John Streitmatter
On this episode of the Strong By Design Podcast, Jared and John discuss the 5 C's of credibility. How are we valued as ‘credible’ in a space of leadership? Is this an area that we can develop? The reality is, in order to be an effective leader, you have to be able to shape your credibility with those around you. Listen today as John gives insight into what this can look like practically for you.  John R. Streitmatter, MBA, is a Director at the Leadership Research Institute (LRI).  He serves as an executive coach, trusted strategic advisor, and facilitator to leaders to enable them to clearly articulate a future vision and strategy, and then engage their followers to achieve it.  John is known for his ability to synthesize discussion to the essence and integrate seemingly disparate data and points of view together into agreement and action.   "It takes a long time to build up a good credibility balance. It can take a few poorly taken, poorly thought out steps to wipe out lots and lots of your credibility balance." - John Streitmatter     Time Stamps   01:02 – Welcome to the ‘Strong by Design’ podcast 1:51 - Get to know today's special guest, John Streitmatter 4:00 - The leadership transition: John recounts his journey to 'Leadership Research Institute' 7:40 - The currency of Leadership and influence: The importance of Credibility 11:29 - Discover the Three things of 'Credibility Bank Account Balance' 14:30 - Understanding the asymmetrical risk of Credibility 18:56 - What makes people follow people: The 5 C's of Credibility explained 23:57 - Managerial and Technical Competence: The importance of knowing your GOAL 31:38 - 'Composure of Credibility': How to respond to situations rather than reacting to situations   41:55 - John on how to determine whether someone has credibility 44:40 - Be fully Present: The importance of validating someone's feeling   48:24 - 'Character of Credibility': Do your behaviors reflect your stative beliefs and values? 56:04 - John talks about how your shift is determined by your performance, not your seniority 1:02:58 - John gives a challenge to the listeners  1:03:39 - Discover the BEST way to be Courageous 1:07:35 - 'Care for People': Treating everybody with respect and dignity 1:15:19 - Understanding the relationship between 'Professional care for people' and 'Managerial competence' 1:18:39 - Where you can go to connect with John Streitmatter and learn more about Leadership   Resources: (Leadership Research Institute)  Connect w/ John:  Facebook Instagram Connect w/ CriticalBench:  Youtube Facebook Instagram  
Jan 17
1 hr 20 min
Ep 334 AGELESS Knees- Solve the Real Root Cause of Knee Pain ft. Christopher Ohocinski
If you're suffering from nagging or even crippling knee pain, we have a possible solution for you that does not involve surgery.   Today on Strong By Design, we are joined by Christopher Ohocinski, a Certified Athletic Trainer who has been working with athletes young and old for over a decade. During that time, he has developed techniques and methods that have helped resolve knee pain for active men and women.   Chris Wilson hosts as the two Chris’s talk about crazy EMT stories, passion for helping people, and understanding the REAL root cause of chronic knee pain.   It doesn't matter how old you are, how severe your knee pain is or if arthritis runs in your family. The Ageless Knees program is a gentle routine designed to bring instant relief to your painful joints while also helping to jump start your #1 knee stability nerve to strengthen your knees for good.     "If you think that just taking a pill is going to give you positive results, it's just NOT going to happen." - Christopher Ohocinski     Time Stamps   1:16 – Welcome to the ‘Strong by Design’ podcast 2:55 - Get to know today's special guest, Christopher Ohocinski 6:00 -  Chris shares what inspired his fitness pursuits 10:33 - Discover a bizarre incident that stands out to him during his time as an EMT 17:01 - Turning passion into a career: Chris shares how his love for fitness and helping others ignited 19:56 -  The power of creating healthy habits at a young age 27:58 - Say goodbye to knee pain: Chris talks about the 'Ageless Knees' program 32:09 - Understanding the real root cause of knee pain 37:27 - Pill-free healing: Ageless Knees vs. Temporary Pill relief 39:07 - 'Miracle Massage Wand': What is it and how it works  49:02 - Where can you go to connect with Christopher Ohocinski, and learn more about the 'Ageless Knees' program     Resources:   ·   Connect w/ Chris Ohocinski: ·       Instagram ·       Facebook   Connect w/ CriticalBench:  ●      Youtube ●      Facebook ●      Instagram ● ●
Jan 13
54 min
Ep 333 Tap Into Your Potential ft. Dr. Sabrina Starling
Frustrated with your employees or team members? Tired of hiring people who don’t show up and fully tap into their potential?    Our guest today on Strong By Design can change that for you in 2024 and beyond! If you're being honest, most businesses face hiring challenges and get stuck in the same hiring / firing cycle over and over again with the same underperformers, suffocating their business and the ability to tap into their full potential. Never one to accept status quo or back down from a challenge, Dr. Sabrina Starling’s ‘How To Hire The Best’ series grew from her desire to solve the toughest hiring challenges interfering with her client's growth and profitability. This is a CAN’T MISS episode for business leaders looking to take their team to the next level!   "They didn't have a work-life balance problem, they had a lack of good employees’ problem." - Dr. Sabrina Starling   Time Stamps   1:20 – Welcome to the ‘Strong by Design’ podcast 4:34 - Get to know today's special guest, Dr. Sabrina Starling 6:53 - Dr. Sabrina talks about her podcast 'Profit by Design' 10:44 - The creation of her book 'How to Hire the Best' and discover how to know you've hired the right person 17:56 - The importance of establishing your CORE VALUES 22:50 - Dr. Sabrina shares her tips on how to identify your company's core values 31:40 - The power of 'Camaraderie': Why you deserve to be in a good workplace culture 37:20 - The 'Aha' moment: What is an A++ Player? 43:44 - Find out what is 'The Pumpkin Plan' 48:33 - Dr. Sabrina shares a hopeful testimonial of business owners she worked with 51:03 - Where you can go to connect with Dr. Sabrina Starling and get her books   Resources:  Profit By Design Podcast Connect w/ Dr. Sabrina:  LinkedIn Facebook Instagram  Connect w/ CriticalBench:  Youtube Facebook Instagram
Jan 10
53 min
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