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Some real talk on yoga. Strength, stillness & surprising benefits for everyday life.

In this special episode, Coach Chris Wilson is joined by yoga instructor Jenn Witaconis, along with teammates Stephen Ohocinski Jr. and Lindsay Hurley, for a real and refreshing conversation about yoga — and why it might be exactly what your body and mind need. Together, they dive into the unexpected ways yoga has helped them manage stress, ease chronic pain, improve sleep, and even deepen their faith.

Chris opens up about his initial skepticism and how years of lifting left him stiff, sore, and resistant to slowing down — until yoga changed everything. Jenn shares insights from her teaching journey and how breath, movement, and mindfulness create space for healing on all levels. Stephen and Lindsay chime in with their own experiences, from overcoming hesitation to making yoga a vital part of their weekly rhythm.

Whether you are brand new to yoga or think it's “not for you,” this down-to-earth conversation breaks the myths and shows how anyone — at any age or fitness level — can benefit from the power of intentional movement. If you want to move better, feel better, and gain clarity in body and mind… this one is for you.

Time Stamps

00:20 – Welcome to the Strong By Design podcast@

00:53 – Join Coach Chris Wilson, Stephen Ohocinski, and Lindsay Hurley along with our special guest, Jenn Witaconis

03:05 – How Jenn found her way to Critical Bench

06:15 – Discover Jenn’s first dive into yoga

15:16 – Top 3 game-changing benefits of yoga

19:14 – Yoga trivia time: Surprising & fun facts

21:20 – Understanding proprioception: Why it matters

21:57 – Yoga styles uncovered: Which one’s right for you

28:18 – Why it’s important to listen to your body

31:03 – Yoga trivia time: More surprising & fun facts

36:36 – Master your practice: Essential yoga tips to know

42:46 – Real-life yoga: How the practice shapes daily living

45:10 – Fun and memorable moments while doing yoga

59:13 – Jenn’s black eye story: You won’t believe what happened

1:02:37 – Practice with Jenn: Where to find her online

1:06:05 – Please share and leave ratings & reviews for the SBD podcast!

Resources:

Easy Yoga Flow for Beginners – Digital/DVD

Yoga Follow Along Routines & Vinyasa Flows

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On today’s episode of the Strong By Design podcast, Chris and Jared are joined by Larry Hagner — founder of The Dad Edge, a global movement and top-rated podcast dedicated to helping men live legendary lives. Together they dive into raw, real conversations about fatherhood, leadership, and what it looks like to truly show up at home.

Larry opens up about raising four boys, the bittersweet reality of kids leaving the nest, and how powerful rites of passage have shaped his sons into confident young men. He shares eye-opening lessons from SEAL-led father-son crucibles, where trust and communication were tested in ways that mirror life’s biggest challenges.

The guys also unpack how cultural portrayals of dads as clueless or weak undermine the vital role fathers play — and why leading by example in fitness, faith, and family is non-negotiable. Larry delivers hard truths about fatherhood, like prioritizing your marriage over your kids so they witness what a loving partnership looks like.

They explore practical wisdom for marriage, including Larry’s “cube” conflict resolution method and why most wives don’t want quick solutions — they want your connection and empathy. Jared and Chris both relate with stories from their own homes, making this a rich, relatable conversation for every dad or husband.

Plus, hear about Larry’s extraordinary Daddy Daughter retreat designed to forge unbreakable bonds that last a lifetime. This episode is packed with humor, humility, and profound insights that will challenge and inspire you to become a better man, husband, and father.

Tune in, share it with a friend, and take another step toward becoming strong by design — at home and beyond.

Time Stamps

01:01 – Welcome to the Strong By Design podcast!

02:05 – Join Coach Chris Wilson, Jared Haley and special guest, Larry Hagner
03:53 – Larry talks about his children and the origin of ‘The Dad Edge’
08:53 - Dive into the varying personalities among children
11:43 – Understanding the concept of a rite of passage
19:44 – A look back at standout guests from ‘The Dad Edge Podcast’
25:20 – What you’ll learn in the Extraordinary Marriage course
32:48 – Discover the most popular skill taught in the course
43:05 – Inside ‘The Cube’: A framework for resolving conflict in relationships
50:20 – Recognizing and respecting differences in temperament
52:38 – A look at strong, intentional leadership within the home
57:13 – Why prioritizing your marriage truly matters
1:02:50 – Staying in touch: Connect with Larry Hagner online
1:05:42 -Please share, and leave ratings & reviews for the SBD podcast!

Resources

The Dad Edge Website

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What if the key to a healthier, sharper brain wasn’t a pill or a special diet—but simply getting up and moving your body every day?

In this episode of the Strong By Design podcast, Coach Chris Wilson sits down with Dr. Charles Hillman, a world-renowned expert in cognitive neuroscience, exercise science, and neurocognitive kinesiology. Dr. Hillman has dedicated his career to understanding how physical activity affects brain function and cognitive performance, especially in children and older adults.

Their conversation explores how movement shapes the brain across the lifespan, from childhood to old age. Dr. Hillman shares groundbreaking research—like how fit kids have larger hippocampal volumes and stronger memory skills, and how lifelong activity can help protect against age-related cognitive decline.

He also discusses how a sedentary lifestyle can harm both physical and cognitive health, why schools need to prioritize physical education, and how parents can create movement-rich environments at home to support their kids’ brain development. Dr. Hillman’s work has even influenced U.S. public health policy through the 2018 Physical Activity Guidelines, showing that staying active isn’t just good for the body—it’s essential for brain health and lifelong learning.

This is a powerful conversation for anyone who wants to stay sharp, feel energized, and keep their brain and body healthy for years to come.

Time Stamps

00:39 – Welcome to the Strong By Design podcast!
01:24 – Join Coach Chris Wilson with special guest, Dr Charles Hillman
04:34 – How Dr. Charles (Chuck) developed his fascination with the brain
12:30 – Coach Chris shares his passion for fitness and health
14:25 – How early-life activities influence the way we age
18:49 – What is the main reason many people don’t exercise?
22:08 – Learn about the health risks of being out of shape
26:51 – Our lack of emphasis on physical activity and physical education
31:26 – How other countries prioritize physical activity and health
36:04 – How physical movement influences key areas of brain function
40:45 – Chuck talks about sports and the study of movement
49:14 – Can your body easily bounce back after years without exercise?
54:50 – Benefits of being physically active as a family
59:33 – Please share and leave ratings and reviews for the SBD podcast!

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Resources:

TEDx Talk - How lifelong movement supports your brain - Christopher Wilson

Connect with Chuck:

Northeastern University College of Science

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