- 1 hour 33 minutesEp 433 Move Your BUT: The Hidden Excuses Keeping High Performers Stuck ft. Kelly Moser
What if the biggest obstacle standing between you and your next breakthrough isn't your circumstances, it's the story you're telling yourself?
In this powerful conversation, Coach Chris Wilson sits down with author, speaker, and leadership expert Kelly Moser to discuss his transformative book, Move Your BUT: The Hidden Excuses Keeping High Performers Stuck.
Together, they unpack the mental roadblocks, limiting beliefs, and self-imposed barriers that quietly prevent people from reaching their full potential.
Kelly shares the deeply personal experiences that shaped his leadership journey, including a promise that took a decade to fulfill and a tragedy that forever changed his perspective. Along the way, he introduces the B.U.T. Framework and reveals the "Four Horsemen of Stagnation" which are the hidden patterns that keep even the most driven and successful people from moving forward.
Whether you're navigating a difficult season, struggling with self-doubt, battling perfectionism, or simply feeling stuck despite your achievements, this episode offers practical wisdom and actionable strategies to help you break free and create meaningful momentum.
If you're ready to stop making excuses, challenge your assumptions, and move toward the life you're meant to live, this episode is for you.
Time Stamps
0:00 – Why leadership starts closer to home than you think
00:42 – Welcome to the Strong by Design podcast!
01:06 - Join Coach Chris along with our special guest Kelly Moser
6:22 – A promise that took 10 years to keep
10:30 – How one tragedy changed the course of a life
15:10 – Life-changing lessons behind "Move Your BUT"
18:56 – Why the quietest voice often gets heard
19:40 – The simple habit that clears mental clutter
25:27 – Which of the 4 traps is holding you back?
32:25 – A powerful tool for overcoming self-doubt
34:58 – Why confidence isn't an on/off switch
41:40 – What life's hardest seasons are trying to teach you
44:32 – Is perfectionism just procrastination in disguise?
55:50 – One simple shift that changes your perspective
58:01 – The framework for getting unstuck
59:03 – Why defining success is harder than you think
1:04:54 – The hidden beliefs shaping your future
1:14:03 – The action step most people avoid
1:25:15 – How to know if this message is for you
1:30:21 – Stay connected with Kelly Moser
1:32:20 – Share, rate & review the Strong by Design podcast!
Resources:
Website: https://moveyourbut.com
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10 June 2026, 10:00 am - 41 minutes 51 secondsEp 432 When Success Costs You What Matters Most ft. Joey Vaillancourt
In this episode of the Strong By Design Podcast, Coach Chris Wilson sits down with self-influence strategist and Real Influence podcast host Joey Vaillancourt for a powerful conversation about the hidden emotional cost of achievement, the identity traps many high performers fall into, and why success alone often fails to bring lasting fulfillment.
Joey shares his personal journey through divorce, sobriety, fatherhood, and deep personal transformation—and explains how unconscious programming can keep driven people stuck in constant pressure mode, always chasing the next milestone while feeling disconnected from themselves and the people who matter most.
Together, Chris and Joey unpack the difference between pain and suffering, why achievement can quietly become an addiction, and how redefining success through presence, awareness, contribution, and relationships can completely change the way we live and lead.
If you’ve ever felt like you “should” be happier after reaching your goals… this episode is for you.
Time Stamps
0:00 – Why success doesn’t feel as good as it should
0:37 – Welcome to the Strong By Design podcast!
4:22 – The identity trap behind your results
6:21 – Pain vs suffering: Why it matters
12:21 – Why achievement still leaves you feeling empty
23:36 – The mindset shift that changes everything
27:54 – What happens when your standards get clear
30:31 – What’s really controlling your decisions
31:21 – Why success still feels like something is missing
33:53 – The thing 'more valuable' than status or money
35:51 – Why helping others changes how you feel
37:17 – Daily habits that builds real awareness
39:24 – The trap of comparing your life to others
40:47 – Stay connected with Joey Vaillancourt
41:25 – Share, rate & review the Strong By Design podcast!Resources:
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27 May 2026, 10:00 am - 57 minutesEp 431 From Drift to Discipline: Building a Legacy Body ft. Shaun Hadsall
In this episode of the Strong By Design podcast, Coach Chris Wilson welcomes fitness and hormone optimization expert Shaun Hadsall for a powerful conversation about what it truly means to build a “Legacy Body” after 50.
Shaun shares why so many high-performing men dominate in business yet quietly struggle with their health, energy, and physique, creating what he calls the “6%er Divide.”
Together, they unpack the weight-regain cycle, the connection between physical standards and leadership, and why lasting transformation starts with identity instead of motivation. Shaun explains how to eliminate self-negotiation, build automatic discipline through environment and structure, and create sustainable momentum that lasts for life.
The conversation also dives into Shaun’s Legacy Fuel system and why nutrition after 50 should focus less on restrictive dieting and more on metabolic rhythm and adherence.
You’ll learn the difference between carb cycling and systemized nutrition, how to use simple strategies to control hunger, and why hidden factors like sleep, hydration, and stress may be sabotaging your results. Shaun also introduces his CWESP audit, breaks down the mindset shifts that influence hormones and performance, and explains why investing in your health creates a compounding return in every area of life.
This episode is a wake-up call for men who refuse to drift and are ready to lead with strength, vitality, and purpose for decades to come.
Time Stamps
00:00 – The Legacy Vision: Rocking chair or powerhouse?
00:53 – Welcome to the Strong by Design podcast!
01:15 – Join Coach Chris along with our special guest Shaun Hadsall
03:35 – Six-pack secrets at 55
04:23 – The high-performer paradox: winning at work, losing at fitness
05:07 – How to break the weight-regain cycle
09:06 – Does your physique match your standards?
15:16 – Discover the butler principle
16:22 – How to end self-negotiation
25:33 – How to build automatic discipline
27:26 – Beyond carb cycling: systemizing your nutrition
30:03 – Know the ultimate weapon against hunger
34:55 – The CWESP audit: 5 hidden variables killing your results
40:07 – How beliefs influence your hormones
44:02 – Physical stewardship: from provider to protector
50:52 – Why invest in compounding health
55:03 – Stay connected with Shaun Hadsall
55:55 – Share, rate & review the Strong by Design podcast!Resources:
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13 May 2026, 10:00 am - 59 minutes 4 secondsEp 430 Can you be 'Good' without God?
What does it really mean to be a “good person” … and who gets to define that?
In this thought-provoking episode of the Strong By Design Podcast, Coach Chris Wilson sits down with friend and co-host Pastor Jared Haley to tackle one of the most important and misunderstood questions of our time:
Can you be good without God?
From the outside, “goodness” seems simple: be kind, do the right thing, help others.
But as Chris and Jared unpack throughout this conversation, the deeper you go, the more complex it becomes. Is goodness just behavior? Is it intention? Or is there a higher standard we’re often ignoring?
Together, they explore the tension between cultural definitions of being “nice” and the biblical idea of true righteousness. You’ll hear honest insights on human nature, the limits of moral effort, and why even our best actions may fall short of a perfect standard.
This episode isn’t about pointing fingers; it’s about asking better questions.
Questions like:
- Why is defining “good” harder than we think?
- Are we shaped more by habit, wiring, or something deeper?
- Can a polished reputation actually hide deeper issues?
- What do everyday decisions reveal about who we really are?
You’ll also discover how small, consistent actions (micro-habits) shape character over time and why embracing the tension in life, rather than avoiding it, may be the key to growth.
Whether you’re a person of faith, exploring spirituality, or just trying to live a meaningful life, this conversation will challenge your assumptions and sharpen your perspective.
Time Stamps
00:00 – Why your natural gifts aren't an accident
00:50 – Welcome to the Strong by Design podcast!
1:15 – Join hosts Chris Wilson and Jared Haley for today’s special episode
1:35 – The truth about the male brain no one talks about
6:03 – Why “being good” is harder to define than you think
9:33 – The hidden patterns shaping who you really are
12:38 – Why perfection might be out of reach
15:43 – Know the gap between politeness and real goodness
24:48 – Ethical dilemmas that don't have a "right" answer.
30:52 – Why a "perfect" reputation is often a dangerous sign
34:52 – Micro-Habits, Macro-Change
42:03 – Modern assumptions about faith and community
49:51 – How the smallest moments reveal who you truly are
55:54 – Embracing the tension at the center of the human experience
58:09 – Please share and leave ratings & reviews for the SBD podcast!Resources:
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29 April 2026, 10:00 am - 44 minutes 42 secondsEp 429 Why Your Core Looks “Soft” After 35 (And Why Women Are Turning to Pilates Burn) ft. Jenn & Lindsay
What if you could strengthen your body, improve flexibility, and burn fat without beating up your joints or spending hours in the gym?
In this episode of the Strong by Design Podcast, Coach Chris Wilson sits down with Pilates & Yoga instructor Jenn Witaconis and Coach Lindsay Hurley to break down the rising popularity of Pilates Burn, which is a powerful fusion of Pilates, yoga, and resistance training that’s changing how women approach fitness.
Jenn shares how 15 years of hands-on experience led to the creation of a smarter, more effective method, one that blends strength, grace, and continuous movement into a low-impact, high-results workout. You’ll discover why so many women struggle with traditional routines, what causes beginners to quit too soon, and how this approach solves those problems.
The conversation dives into the unique method behind Pilates Burn (including the game-changing concept of Thermal Flow Sequencing), why small tools like ankle weights, a Pilates ball and mini bands deliver surprisingly big results, and how this style of training challenges your body in ways you may not expect.
You’ll also hear real-world insights from coaching and clients, what happens when people try this for the first time, why the workouts feel different (in a good way), and how consistency and not intensity is the true driver of lasting results.
Whether you’re new to fitness, getting back into a routine, or looking for a smarter way to train, this episode reveals how you can move better, feel stronger, and build a body that lasts.
Time Stamps
00:00 – Discover the reset your body didn’t know it needed
00:57 – Welcome to the Strong by Design podcast!
01:20 – Join Coach Chris and special guests Lindsay Hurley & Jenn Witaconis
05:02 – 15 years of practice, distilled into one method
08:08 – Why most beginners quit too soon
09:58 – Strength, grace, and an unexpected advantage
13:17 – Who this program is really designed for
15:00 – The method that changes everything
16:55 – Small tools, massive results
21:13 – Think you’re strong? Think again
25:00 – What happened when real people tried it?
29:26 – Your core has never been challenged like this
29:53 – One workout, built for every level, beginner to advanced
30:45 – The ‘satisfying’ kind of sore
32:51 – Simple on the surface but powerful in practice
34:16 – Discover the missing piece in most exercise routines
36:19 – Strength without unnecessary strain
37:21 – Move better, feel better, last longer
41:26 – The one factor that drives real results
43:58 – Please share and leave ratings & reviews for the SBD podcast!Resources:
Discover the 21 Day Pilates Burn!
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15 April 2026, 10:00 am - 47 minutes 52 secondsEp 428 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 2]
In Part 2 of this powerful conversation, Coach Chris Wilson and bodybuilding expert Lee Hayward shift from awareness to action — breaking down exactly what men over 40 need to do to rebuild strength, energy, and momentum in their lives.
After exposing the hidden role of inflammation in Part 1, this episode dives into the daily habits, priorities, and principles that separate men who thrive from those who slowly decline.
Chris and Lee unpack why exercise must become a non-negotiable foundation, not an afterthought… and how most men are unknowingly sabotaging their results through small, consistent mistakes — especially in their evening routines, recovery habits, and social behaviors.
They reveal the often-overlooked “secret weapon” for recovery and growth, discuss why motivation fades (and how to fix it), and share a practical blueprint for getting maximum results with minimal wasted effort. You’ll also learn why the simplest tools tend to be the most effective, how subtle nutrition tweaks can create outsized impact, and the hidden risks that quietly chip away at your long-term health and performance.
This conversation reinforces a powerful truth: it’s not about doing more — it’s about doing what matters most, consistently.
If Part 1 helped you understand why your body may not be responding… Part 2 gives you the clarity and direction to finally move forward with purpose.
Time Stamps
0:00 – Part 2 kicks off: What really shifts after 40
0:15 – Why exercise should always come first
1:54 – Priorities most men completely miss
2:59 – The secret weapon for recovery and growth
4:00 – The hidden trap that kills motivation
7:15 – Nighttime habits quietly sabotaging results
8:52 – The surprising damage of small habits
11:15 – A blueprint almost no one shares
12:35 – How to get massive results with minimal effort
14:08 – The principle that keeps progress moving
17:16 – Daily habits that change everything
19:19 – Why the simplest tools often work best
22:43 – Nutrition tweaks with outsized impact
24:14 – A subtle adjustment that amplifies results
25:48 – The hidden risk almost everyone ignores
29:15 – Social habits quietly holding you back
34:19 – A daily practice more powerful than supplements
37:05 – The non-negotiable step after 40
41:26 – Know the secret to adding years of vitality
43:21 – One small shift, massive ripple effect
47:00 – Please share and leave ratings & reviews for the SBD podcast!
Resources:
Lee Hayward’s Total Fitness Bodybuilding
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4 April 2026, 10:00 am - 48 minutes 1 secondEp 427 The Inflammation Triangle: Gut Brain and Muscle After 40 ft Lee Hayward [Part 1]
What if the reason your body isn’t responding the way it used to… has nothing to do with age?
In Part 1 of this powerful two-part conversation, Coach Chris Wilson sits down with longtime friend and respected bodybuilding coach Lee Hayward (Total Fitness Bodybuilding) to unpack what’s really going on with men over 40 and why so many feel stuck despite training hard and eating “pretty well.”
This episode introduces a game-changing concept: the Inflammation Triangle (which is simply the connection between your gut, brain, and muscle), and how breakdowns in this system can quietly sabotage your energy, strength, fat loss, and mental clarity.
Chris and Lee go beyond surface-level fitness advice and dig into the real reasons behind brain fog, stubborn belly fat, poor recovery, and declining performance. From the hidden cost of chasing the “perfect physique,” to why gym time is essential (not selfish), to how your nightly habits and even a single drink can impact your progress. This conversation connects the dots in a way most people have never considered.
You’ll also hear how men over 40 may actually have an advantage when they train smarter, why looking fit doesn’t always mean feeling strong, and how subtle lifestyle choices can either fuel your progress or quietly hold you back.
If you’ve ever felt like your workouts aren’t working anymore, your energy isn’t what it used to be, or your body just feels “off”… this episode will help you understand why and what to start doing about it. Part 2 comes out a few days later… so be sure to come back for the conclusion!
Time Stamps
00:00 – Learn the trick that can transform your day
00:45 – Welcome to the Strong by Design podcast!
01:08 – Fitness feud turned unexpected friendship
04:03 – Is your gut messing with your brain and body?
08:36 – Why gym time is NOT selfish but essential
13:58 – The dark truth behind perfect bodies
17:32 – Why men over 40 are secretly crushing it
22:12 – Looking good but feeling weak? Find out why
27:54 – Is your evening routine ruining mornings?
34:48 – Saying no to drinks gets harder after 40
43:34 – Can one drink really pause fat loss?
46:53 – Out of breath? This could be your wake-up call
47:40 – Come back for Part 2 and leave ratings and reviews for the SBD podcast!Resources:
Lee Hayward’s Total Fitness Bodybuilding
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1 April 2026, 10:00 am - 36 minutes 33 secondsEp 426 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 2]
Are you feeling off, low on energy, or not performing at your best—but can’t quite explain why?
In Part 2 of this 2-part series, Coach Chris Wilson and Dr. Annette “Dr. Boz” Bosworth shift from theory to real-world application, exploring how modern lifestyle habits are quietly draining your energy, focus, and long-term health.
They dive into the hidden factors shaping your performance—from sleep and environment to daily habits that push you closer to a metabolic “danger zone” without you realizing it. You’ll also hear simple, practical strategies that can quickly improve how you feel, think, and function.
This episode also tackles some of the biggest creatine myths head-on, while exposing the “supplement trap” many people fall into when chasing better health. Chris and Dr. Boz challenge conventional thinking and even explore what it would look like if creatine were treated like a prescription-level tool for performance and prevention.
You’ll learn why short-term gains often come at a long-term cost, how small changes can create rapid improvements, and what it really takes to build sustainable energy and resilience.
This episode brings everything together—connecting brain health, lifestyle, and supplementation into a practical, no-nonsense approach to better performance and longevity.
If you haven’t listened to Part 1 yet, be sure to start there for the full foundation behind this conversation.
Time Stamps
0:00 – Feeling off? Discover what’s draining your energy and drive
0:57 – The modern lifestyle quietly destroying your health
2:22 – One simple rule that can slash your symptoms in days
4:01 – Why moderation is disappearing and what it’s costing you
5:19 – Performance secret top achievers never skip
7:08 – How your environment is silently shaping your health
9:51 – Are you closer to the danger zone than you realize?
11:50 – The sleep habit you need to fix fast
15:31 – Short-term gains vs long-term consequences
17:42 – Can 6 minutes really replace 45?
22:45 – Creatine myths: what’s true and what’s not
27:04 – The supplement traps most people overlook
32:33 – What if creatine were treated like a prescription drug?
33:56 – Can chronic conditions really be reversed?
35:42 – Please share and leave ratings & reviews for the SBD podcast!
Resources:
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21 March 2026, 10:00 am - 40 minutes 55 secondsEp 425 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 1]
Is your body already producing creatine… and could you still be running low where it matters most—your brain?
In Part 1 of this 2-part series, Coach Chris Wilson sits down with Dr. Annette “Dr. Boz” Bosworth to challenge everything you thought you knew about creatine. While often seen as a muscle-building supplement, this conversation shifts the focus to brain energy, cognitive function, and daily performance.
They break down creatine’s role in regenerating ATP—the fuel that powers every cell, especially in the brain. If you struggle with mid-afternoon crashes, brain fog, or mental fatigue, this episode uncovers what may really be happening.
Chris and Dr. Boz also explore why natural creatine production may fall short, how muscles can compete with the brain for supply, and what happens when intake goes beyond traditional dosing.
You’ll also learn how brain energy connects to sleep, recovery, and long-term cognitive health, including the impact of modern habits and metabolic factors like insulin.
This episode reframes creatine as more than a workout supplement—it’s a foundational tool for brain energy and resilience.
Be sure to tune in to Part 2, where Chris and Dr. Boz dive deeper into cognitive health and creatine myths.
Time Stamps
0:00 – Is your body already producing creatine without you knowing?
0:26 – A new perspective on health and performance
0:53 – Welcome to the Strong by Design podcast
2:20 – Join Coach Chris with special guest Dr. Annette “Boz” Bosworth
3:46 – Is creatine more than just a gym supplement?
4:53 – Why creatine has lasted for decades
6:22 – The energy system fueling every cell
6:56 – Why your brain crashes in the afternoon
8:33 – Your brain’s built-in energy reserve
8:52 – Are your muscles taking more than their share?
9:54 – What happens at higher creatine doses?
11:53 – Can creatine help with jet lag and fatigue?
14:06 – Finding the optimal range for brain performance
15:56 – What your brain actually does during sleep
16:47 – The link between insulin and brain decline
18:51 – Can cognitive decline be slowed?
21:17 – Why sleep keeps getting sacrificed
23:04 – Are you going to bed later than you think?
25:53 – Why sleep is key to brain recovery
27:00 – How does creatine quality make a difference?
28:15 – Why diet alone may fall short
31:35 – Why dosing isn’t one-size-fits-all
37:05 – The simplest way to take creatine
39:20 – Is your gut holding you back?
40:40 – Don’t miss Part 2—share and leave a review for the SBD podcastResources:
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18 March 2026, 10:00 am - 31 minutes 1 secondEp 424 Why Do I Keep Doing What I Hate?
Have you ever known exactly what you should do… and still done the opposite?
In Romans 7:15–20, the Apostle Paul describes one of the most relatable struggles in the entire Bible: “For what I want to do I do not do, but what I hate I do.”
In this episode, Coach Chris Wilson unpacks Paul’s raw honesty about the internal war between the desire to obey God and the pull of the sinful nature. This isn’t just about bad habits — it’s about the deeper spiritual conflict every believer faces.
You’ll learn:
• Why the struggle with sin doesn’t mean your faith is fake
• The difference between conviction and condemnation
• The two common traps that keep Christians stuck (shame and self-reliance)
• Why willpower alone can’t defeat the flesh
• How Romans 8 provides the hope and power that Romans 7 exposesIf you’ve ever felt frustrated, discouraged, or tired of repeating the same cycle — this conversation will remind you that the fight itself is evidence of spiritual life.
The war within is real… but so is the Spirit of God.
Your struggle is not proof that God has left you. Sometimes it’s proof that He’s working.
Scripture: Romans 7:15–20 (NIV), with references to Romans 7:24–25 and Romans 8:1-4, 26-28.
Time Stamps
0:00 – Is your struggle proof you’re spiritually alive?
0:32 – Welcome to the Strong by Design podcast!
0:55 – Join host Chris Wilson for today’s special solo episode
4:51 – Why you keep doing the very thing you hate
6:59 – The inner battle nobody talks about
8:35 – Is it lack of discipline or spiritual warfare?
10:32 – Why the fight doesn’t mean you’ve failed God
13:40 – The two subtle lies that keep you stuck
15:45 – Why “trying harder” keeps backfiring
17:42 – The turning point that changes everything
18:23 – From constant defeat to unexpected power
19:14 – What if freedom is already available?
21:42 – Why the struggle shouldn’t shock you
22:16 – The secret strength found in confession
23:02 – Surrender: the daily move that shifts everything
27:08 – Why you can stop chasing perfection
27:28 – Could the struggle mean God is at work?
29:14 – You’re not broken — you’re in a battle!
30:32 – Please share and leave ratings & reviews for the SBD podcast!
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4 March 2026, 11:00 am - 1 hour 5 minutesEp 423 More Than Muscles: How Strength Training Builds Resilience and Identity ft. Alena Alsruhe
What if strength training was about more than building muscle?
In this powerful conversation, Coach Chris sits down with licensed professional counselor, EMDR-certified therapist, and strength coach Alena Alsruhe to explore how physical strength becomes a pathway to emotional resilience, spiritual depth, and personal transformation.
Rooted in John 10:10 and the promise of an abundant life, this episode dives into the healing power of movement, the science behind trauma recovery, and why resistance training is one of the most overlooked tools for mental health. Alena shares how EMDR works, how pain can be transformed into purpose, and why physical challenges shape mental toughness in ways comfort never can.
You’ll also hear how strength training uniquely empowers women to stop shrinking, reclaim their confidence, and step fully into who they were created to be. From the importance of presence over platitudes when walking through pain, to the restorative power of nature and sunlight, this conversation is packed with wisdom for anyone navigating a hard season.
If you’re looking to build more than muscles—if you want to build resilience, identity, and faith—this episode is for you.
Time Stamps
0:00 - The secret to living fully | John 10:10
0:56 - Welcome to the 'Strong by Design' podcast
1:52 - Meet Licensed Professional Counselor & Strength Coach Alena Alsruhe
5:18 - EMDR: What it is and why it matters
9:48 - Where Alena's love for strength training began
12:39 - More than muscle: The spiritual power of moving your body
16:18 - Starting your health journey? Listen to THIS!
18:24 - Why physical challenges make you mentally tough
25:44 - How strength training empowers women
33:56 - How pain becomes purpose and power
40:20 - Presence > platitudes: Walking w/ people through their pain
46:12 - The healing power of nature and sunlight
51:30 - Alena shares highlights from the 'Strong & Beautiful' conference
1:00:05 - In a hard season? This one small step can change everything
Resources:
Alena’s Counseling Website – www.alenaalsruhe.com
Alena’s New Coaching Website – www.thealohawellnesscolletive.com
Alena’s - YouTube Channel
EMDR and credible counselor network
Short video Alena mentioned about Trauma
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