Fitness

Ep 343 Breathing for Better Sleep ft. Zacharia Zenios

Strong By Design Podcast — Wed, 14 Feb 2024 11:00:00 +0000

Breathing for Sleep is the only routine that revives your #1 sleep nerve restoring healthy tongue posture and unlocks your ability to get deep, restorative sleep every single night!On today’s episode of the Strong By Design podcast, coach Chris Wilson sits down with the creator of the Breathing for Sleep program, Zachariah Zenios, also known as Coach Zach. Zach is a regular on the Critical Bench YouTube channel with over 1.1 million subscribers.Zach is a neurosomatic therapist, licensed massage therapist and yoga teacher, RYT 200, who has developed a breathing system unlike anything else you will find. Blending his unique education and technical skills, Zach has a keen understanding of the breath and its impact on the body and mind.If you are looking for enhanced mental clarity and focus, falling asleep within minutes of your head hitting the pillow, waking up feeling refreshed and energized and even reducing or ending your snoring, then this episode is for you.

"Just because you're breathing doesn't mean you're getting enough oxygen in you." - Zacharia Zenios

Time Stamps

1:20 – Welcome to the ‘Strong by Design’ podcast3:51 - Meet today's special guest, Coach Zacharia Zenios7:14 - Coach Zach talks about how he developed the 'Breathing for Sleep' program9:43 - The importance of SLEEP11:20 - Understanding how the 'Power Breath' works15:22 - Voluntary vs Involuntary Control: Discover the different breathing patterns19;01 - Why do people have issues with breathing?22:46 - Glymphatic System: What is it and how does it work?26:31 - The correlation between breathing and REM sleep 33:54 - Find out WHY people's brains can't shut off38:16 - How modern music impacts our subconscious level of thinking39:17 - Proper Breathing vs Poor Breathing: What does it look like?49:06 - Natural ways to get quality sleep51:16 - How to do the 'Tongue Posture Trick' and its importance56:04 - Coach Zach shares a testimonial story of a 10-year-old boy who has poor tongue posture57:12 - Microcosmic Orbit: A Traditional Chinese medicine approach 1:02:27 - Why do people snore?1:07:00 - Coach Zach on the benefits of the 'Anti-Snoring Protocol' program1:11:21 - Where you can go to learn more about the 'Breathing for Sleep' program

Resources:

Breathing for Sleep (product coming soon!)

Connect w/ Zach:

Connect w/ CriticalBench:

Ep 341 Do You Hate Your Body? ft. Callie Jardine

Strong By Design Podcast — Wed, 07 Feb 2024 11:00:00 +0000

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:

· SweatyStudio.com

· Callie Jardine YouTube Channel

Connect w/ Callie:

· Instagram

· TikTok

Connect w/ CriticalBench:

● Youtube

● Facebook

● Instagram

● CriticalBench.com

● StrongByDesignPodcast.com

Ep 340 Fat and Frustrated Until I Learned THIS! ft. Michael Phoutrides

Strong By Design Podcast — Sat, 03 Feb 2024 11:00:00 +0000

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

Ep 336 Regain a Sharp Mind & Thrive! ft. Chris Wilson & Tonya Fines

Strong By Design Podcast — Sat, 20 Jan 2024 11:00:00 +0000

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:

Connect w/ CriticalBench:

● Youtube

● Facebook

● Instagram

● CriticalBench.com

● StrongByDesignPodcast.com

Ep 334 AGELESS Knees- Solve the Real Root Cause of Knee Pain ft. Christopher Ohocinski

Strong By Design Podcast — Sat, 13 Jan 2024 11:00:00 +0000

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:

· AgelessKnees.com

Connect w/ Chris Ohocinski:

· Instagram

· Facebook

Connect w/ CriticalBench:

● Youtube

● Facebook

● Instagram

● CriticalBench.com

● StrongByDesignPodcast.com

Ep 327 Transforming Lives Through Fitness: A Conversation with Zeke Samples

Strong By Design Podcast — Wed, 20 Dec 2023 11:00:00 +0000

Today Coach Tonya sits down with Zeke Samples, a Certified Sports Nutritionist (CSN) and master personal trainer who has made it his life's mission to empower others through fitness and exercise. Zeke has a remarkable track record of helping countless clients regain their vitality, add years back to their lives, and achieve their fitness and wellness goals. His story is not just one of professional success but also personal triumph.

Zeke Samples is a true embodiment of his own principles, having overcome his own health and fitness challenges. He shares his inspiring journey from personal struggles to triumph, illustrating how he used his experiences, education, and expertise to transform his own life. His transformation story serves as a beacon of hope for anyone looking to embark on a similar path to improved health and well-being.

During our conversation, Zeke delves deep into the strategies and techniques that have fueled his success as a personal trainer and CSN. He emphasizes the importance of proper coaching, education, and awareness in achieving lasting results. Listeners will gain valuable insights into the role of nutrition, exercise, and mindset in attaining fitness goals.

Zeke's passion for mentoring and coaching shines through as he discusses his commitment to helping others lead healthier, happier lives. He reveals the secrets behind his client success stories and provides practical tips for individuals seeking to make positive changes in their own lives.

Join us for an enlightening discussion that explores the transformative power of fitness and the profound impact it can have on one's quality of life. Zeke Samples's dedication to teaching, mentoring, and coaching is an inspiration, and his journey from struggle to triumph is a testament to the potential for change that resides within us all. This episode is a must-listen for anyone seeking motivation, guidance, and expert advice on their fitness and wellness journey.

“People are watching you; they're either trying to learn from you, or they look up to you, or they're wanting to have an answer to their own problem..." - Zeke Samples

Time Stamps

00:49 – Welcome to the ‘Strong by Design’ podcast 00:55 - Get to know today's special guest, Zeke Samples 2:06 - Zeke Samples recounts his illness experience and what led him to begin learning health and fitness 8:33 - Discover who his greatest personal and spiritual influence has been 13:22 - The future inside the fanny pack: The power of faith and perseverance 19:54 - Zeke shares how much his strong faith-based has contributed to who he is today 21:23 - Lending a Hand: Zeke on his journey of transforming lives 25:46 - What led Zeke to compete once more in a WBFF world championship league 33:43 - Understanding the importance of 100% natural weight loss 36:06 - Where you can go to connect with Zeke Samples 40:38 - Challenge of food: Zeke on how to overcome beyond mental health breakthroughs 45:29 - Education is key: Zeke talks about the workout integration after losing weight

Resources:

· ZekeSamples.com

Connect w/ Zeke:

· YouTube

· Facebook

· Instagram

Connect w/ CriticalBench:

● Youtube

● Facebook

● Instagram

● CriticalBench.com

● StrongByDesignPodcast.com

Ep 323 Why Love Does NOT Equal Acceptance ft. Pastor Q – Mark Quattrochi

Strong By Design Podcast — Wed, 06 Dec 2023 11:00:00 +0000

Husband, father, pastor, foodie, and rock star?

Special guest on the Strong By Design podcast is Pastor Q, Mark Quattrochi. Pastor Q or ‘PQ’ as he is fondly referred, is lead pastor of The Chapel community church in Trinity, FL, the greater Tampa area.

Today’s conversation covers a lot of ground about the topic of love, what true biblical love looks like and how culture has redefined love in recent years…

Hosts Chris Wilson and Jared Haley sit down with PQ in the Critical Bench Compound and get to know each other better, sharing their personal beliefs, experiences, along with lots of laughs.

What we know to be true (from thechapel.cc about page)

The Church is the Body of Christ and uniquely exists to extend the love of God to the world around us, through both our words and our work, and to lead believers toward spiritual maturity, as followers of Christ.

"Just because you have to navigate it, doesn't mean it's a negative. "

-Pastor Q - Mark Quattrochi

Time Stamps

1:21 – Welcome to the ‘Strong by Design’ podcast 3:23 - Get to know today's special guest, Pastor Q - Mark Quattrochi 5:31 - Pastor Q was a legit 'rock star' before becoming a Pastor??? 12:38 - Pastor Q on why Red Rocks is the coolest venue to play music 15:14 - The true meaning of love, and how our culture has evolved over the years 19:37 - Grace and Truth: Why one without the other is meaningless 24:17 - Understanding the different depth levels of love 26:55 - Grace growers: Pastor Q on navigating outside his comfort zone with patience and understanding 31:09 - Discover who his greatest personal grace grower has been 35:39 - The importance of having someone you can rely on 43:47 - Redefining friendship: The value of TRUST 47:47 - Pastor Q on what motivates him about the chapel and the community 55:00 - Model over message: Why is it important to earn the right to have followers? 1:03:24 - Pastor Q answers five fun rapid-fire questions PLUS lots of laughs!

Resources:

Connect w/ Pastor Q:

Connect w/ CriticalBench:

Ep 319 5 Laws of Leanness ft. Shaun Hadsall the Ripped Grandpa

Strong By Design Podcast — Wed, 22 Nov 2023 11:00:00 +0000

Our guest today on SBD is Shaun Hadsall, also known as “The Ripped Grandpa.” And yes, he literally has 10 grandchildren and a 6-pack!

Shaun first started his professional fitness career over two decades ago when he placed 1st Runner-Up Grand Champion in the world-renowned Body-for-Life transformation contest (Bill Phillips – EAS) with over 23,000 contestants’ way back in 1998.

Today he is helping elite businessmen over 40 and 50 years old as a Hormone Reset Coach. Mike Westerdal, who is a longtime friend of Shaun’s, hosts, as they discuss Shaun’s ‘5 laws of leanness’ keeping him ultra fit on the plus side of 50!

"If you don't believe in your ability to transform your body, you're not going to do it. It's just that simple." -- Shaun Hadsall

Time Stamps

01:20 – Welcome to the ‘Strong by Design’ podcast

1:25 - Get to know today's special guest, Shaun Hadsall a.k.a as 'The Ripped Grandpa'

3:38 - Filling the missing gap: What inspired him to help others transform their lives through fitness

5:47 - The power of your belief system

10:43 - Discover the '5 Laws of Leanness': Stop lying to yourself and start cultivating the right BS

13:51 - Law # 2: Ditch the '94 percenter' mindset and DO this instead

18:03 - Shaun on why you should STOP dieting

20:08 - Law # 3: Cardio IS NOT everything

26:16 - Law # 4: Stop eating like a woman and start eating like a man

30:12 - Ageless fitness: Shaun shares his diet approach and what he eats in a day

36:09 - Why you should not associate hunger with negativity

43:22 - Law # 5: Why you should start treating your body like a business

45:37 - Shaun on how he reinvented his life through fitness

50:42 - Investing in results: Why you must weigh the results rather than the costs

52:55 - Connect with Shaun Hadsall and get a FREE 3-Step Hormone RESET Cheat Sheet

Resources:

RippedGrandpa.com

Connect w/ Shaun:

Connect w/ CriticalBench:

Ep 315 Why “Fat” Is NOT A Dirty Word ft. Dr. Cori Stern

Strong By Design Podcast — Wed, 08 Nov 2023 11:00:00 +0000

Dr. Cori Stern is an advocate for all things natural.

Her mission as a Natural Health Expert with over 20 years’ experience is to help increase awareness of how food, water, medications, the air we breathe and everyday household products are either poisoning us or helping us live our healthiest life.

While exercise and fitness are huge components of overall health and wellness, the toxins we face each day could be robbing us of optimal health.

If you’re interested in improved nutrition, life extension, transforming how your brain and body function, then today’s episode on Strong By Design is just what the doctor ordered 😉

"If God didn’t create it, it doesn’t belong in your body.” -- Dr. Cori Stern

Time Stamps

01:16 – Welcome to the ‘Strong by Design’ podcast

3:05 - Get to know today's special guest, Dr. Cori Stern, founder of 'Take Control of Your Health'

6:57 - Restoring health naturally: Where does this long-lasting passion come from? 14:01 - The gradient approach: Identifying the best and worst habits in your diet

17:26 - Dr. Cori talks about one of her clients' incredible health transformations

24:01 - Discover why FAT is NOT a dirty word

31:31 - Why healthy fats are important and where to get them

33:42 - EPA & DHA: Dr. Cori on why you should take Omega-3

34:56 - The truth about fats: Know which to choose

39:41 - Vitamin F: What is it and why do we need it?

44:23 - Understanding the role of healthy fats for brain health

57:17 - Action plan for better health: Dr. Cori reveals simple steps to improve your health

1:00:11 - Where can you get in touch with Dr. Cori Stern

Resources:

DrCori.com

Connect w/ Dr. Cori:

Connect w/ CriticalBench: