Celebrity Trainer Sandy Brockman On Body Composition Secrets, Building Strength That Lasts, Mastering The Basics, & The Power Of Corrective Movement

Summary

The Skinny Confidential Him & Her Show

Episode: Celebrity Trainer Sandy Brockman On Body Composition Secrets, Building Strength That Lasts, Mastering The Basics, & The Power Of Corrective Movement
Hosts: Lauryn Bosstick & Michael Bosstick
Guest: Sandy Brockman, Celebrity Trainer
Date: November 6, 2025

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Episode Overview

In this episode, Lauryn and Michael welcome back renowned celebrity trainer Sandy Brockman for a real, unfiltered conversation about body composition, losing weight post-baby, creating lasting strength, and the fundamental importance of biomechanics and corrective movement. Sandy shares insights on why most people get training (and weight loss) wrong, how to truly build the physique you want, and the role of psychology and patterning in fitness. She also discusses her exclusive new program on the Obé platform, her take on nutrition, and breaks down her holistic, no-BS approach to strength for life—regardless of age or experience.

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Key Discussion Points and Insights

1. It’s Not Just About Weight Loss—It’s About Structure and Patterns

• Personalized Approach: Sandy emphasizes that every training plan should be individualized, with a major focus on assessment and correcting movement patterns first.
  • Sandy: “I could slap onto you just like a regular, like the workout routine that is regularly given to women in their 30s and 40s. It's not personal… I have to look at you as an individual.” (02:09)
• Corrective First: Before focusing on weight loss, Sandy addresses posture, gait, mobility, and foundational strength.
  • “The first of my problems is getting your body straight and aligned.” (03:48)
• Pattern Undoing: Most initial work with clients is “undoing the patterns” (bad habits/movements) established in their 20s and 30s.

2. Training Across the Decades—Why It Changes

• Early Intervention Matters: Younger clients often don’t realize the consequences of their habits until it's too late.
  • Michael: “The hardest thing because I think back to when we were young… you just think everything's fine and you don't take it to heart until later.” (06:38)
• Women & Strength: Sandy celebrates the wave of women embracing strength training but warns against “bad patterns” that can create injuries or imbalances later on:
  • “I've been waiting for everyone to get on this train for 20 fucking years… Now let's not fuck it up by having bad patterns on it.” (07:31)

3. The Psychology of Transformation

• Mindset Shift Required: Sandy sees weight loss journeys as primarily psychological:
  • “You feel like this is about to be the physical journey of a weight loss, but it's about to be a fucking psychological journey.” (10:26)
• Movement Reveals Everything: Simple movement assessments (e.g., air squats) offer insights into someone's structure, compensations, and longevity.
  • “When someone does a barbell back squat, I can see 10 years into their future.” (11:33)

4. The “Sandy Pie”—Blending Modalities for Total Fitness

• Taking the Best from Every World:
  • Feet: From dancers, for connection and glute activation.
  • Strength: Powerlifters (raw strength under load).
  • Aesthetics/Symmetry: Bodybuilders.
  • Mental Toughness & Cardio: CrossFit (“learning to do hard shit when you don't want to”).
  • Functional Training: Everyday real-world movement like squatting and lifting.
  • Mobility: Inspired by Kelly Starrett’s “Supple Leopard” (agility, range, and strength).
  • “Everyone's right about one thing… If everyone could coexist in fitness and take the best from each world, that's what I'm doing” (13:38)

Pie Breakdown Example (14:06, 27:30)

• Strength Training: Foundation.
• Endurance: Baseline (like being able to run for 30 minutes).
• Mobility: Non-negotiable.
• Athleticism: Jumping, skipping, dynamic movement.
• Functional Patterns & Correctives: Embedded in every session.

5. Why Cardio Is Overrated and Strength Is Queen

• Sandy advocates strength training as the core of any transformation:
  • “We have to stop doing so much cardio… Your bread and butter has got to be strength training. It's not going to make you bulky.” (27:30)

6. The Role of Nutrition—Sandy’s Straightforward Protocol

• Frequency & Protein:
  • “Eat every two, three hours, four to five meals a day… prioritize protein first.” (24:50)
  • “Protein is what's going to stick with you for three hours… it slows down the sugar response.” (26:24)
• Simplicity Trumps Fads: Avoids prescriptive diets, instead focusing on time-tested, sustainable eating that fuels strength.
• On Ozempic: Warns against appetite blockers—“You should get a little bit hungry. You should eat just enough to go three hours, eat just enough and stoke your metabolism all day long.” (25:00)

7. Corrective Movement & Breaking the “Laying Down” Pattern

• Sandy critiques the prevalence of passive, mat-based workouts, especially for women:
  • “Women love to lay down and do the pilates… why women lose their bone density… is because they never have weight bearing on them.” (56:52)

8. Maintenance vs. Progress: Harder Than You Think

• Getting There Is Harder Than Keeping It: “The hardest part is getting there and getting there right. Maintaining is the easiest part.” (23:41)

9. Sandy’s Program on Obé—Accessible Strength for All

• Obé Strength Collective:
  • Sandy’s progressive 6-week strength program is available on Obé, with detailed corrective and patterning work, and accessible to everyone at home.
  • Three levels (beginner, intermediate, advanced)—all focus on mastering movement and building real strength, not random or flashy workouts.
  • “My teachings are always the same, whether I'm in your living room or a dingy gym… What's the most efficient way to get fit—for real?” (40:32)
  • “Correctives are not optional—non negotiable if you really want to make a difference.” (42:39)

10. Body Image, Abs vs. Ass, and the Real Markers of Strength

• Quote: “We can all starve ourselves and have abs, but can you feed yourself and have abs?” (46:34)
  • Abs are easy ("just diet"), but building glutes and posterior chain is hard—and the real sign of health and long-term function.
  • “The back is for go and the front is for show.” (47:48)
  • “Girls come to me and say, 'Oh, I don't like my arms, I think I have fat arms.' They just have overactive traps and have been using the front of their shoulders forever.” (21:49)

11. Lifelong Strength is the Goal

• Build strength for the next decades—the cliff at 75 is real if you don’t start now.
  • “If you don't do the things we're talking about—the patterning, the strength building—it's a cliff that you just fall off of.” (54:24)
• Maintenance is your reward—muscle is "easy to keep" if built right.

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Notable Quotes & Memorable Moments

• On Patterns and Future Health:
  • “When someone does a barbell back squat, I can see 10 years into their future.” – Sandy (11:33)
• On Movement Assessment:
  • “I make everyone do 10 air squats as soon as they see me… I can see everything for the rest of your life from that squat.” – Sandy (11:36)
• On Correctives:
  • “Correctives… are not like 'Oh, I should maybe do them because they're a stretch.' No, they're part of the workout. Non-negotiable if you want to make a difference.” – Sandy (42:39)
• On Abs vs. Glutes:
  • “Abs are just diet. That's the easiest thing. Having an ass is a lot of work… less abs, more ass.” – Sandy (47:47)
• On Eating:
  • “You should get a little bit hungry. Eat just enough to go three hours, eat just enough and stoke your metabolism all day long.” – Sandy (25:00)
• On Maintenance:
  • “The hardest part is getting there and getting there right. Maintaining is the easiest part.” – Sandy (23:41)
• On Teaching:
  • “I want my legacy to be that I fucked up a lot and I did a bunch of stupid shit, but I learned from it, and instead of keeping it for myself, I want to share with everybody how it works now.” – Sandy (66:23)

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Timestamps for Key Segments

• [01:29] – Where Sandy begins with weight loss clients; prioritizing personal assessment
• [03:54] – Why weight loss shouldn’t come first; importance of body alignment
• [05:49] – Early patterning in your 20s; how it sets you up for decades
• [10:18] – The psychological journey of transformation
• [14:06] – The “perfect fitness pie”–what it takes from each training modality
• [24:50] – Sandy’s eating protocol (frequency and protein focus)
• [27:30] – Cardio vs. strength; why strength is non-negotiable
• [40:04] – All about the Obé program: approach, format, and how to access
• [46:34] – “Can you feed yourself and have abs?”
• [54:24] – The “cliff” at 75 and the need for lifelong patterning
• [56:52] – On why so many women's workouts focus on laying down
• [66:26] – Sandy on legacy and sharing knowledge, not gatekeeping

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Conclusion & Takeaways

Sandy Brockman delivers a masterclass on the realities of real, lasting transformation: stop obsessing over weight, start assessing and correcting movement; strength is the foundation, not an add-on; nutrition must be simple and protein-forward; and the real win is a lifetime of biomechanical health and freedom. Her accessible, foundational strength program is now available to everyone via Obé, marking a shift towards more intelligent, sustainable fitness for all ages and stages.

For more, follow Sandy on IG (@sandybrockmanfitness) and check out her 6-week Strength Collective on Obé (with 30-day free trial using code SKINNY).

Transcript

[Sandy Brockman]

The following podcast is a Dear Media Production.

[Michael Bostic]

She's a lifestyle blogger extraordinaire.

[Lauren Everts]

Fantastic.

[Michael Bostic]

And he's a serial entrepreneur, a very smart cookie. And now Lauren Everts and Michael Bostic.

[Lauren Everts]

Are bringing you along for the ride. Get ready for some major realness.

[Michael Bostic]

Welcome to the Skinny Confidential. Him and her.

[Lauren Everts]

Sandy Brockman is back. And on this episode, I forced her to come on because I wanted to talk with her openly about how I am losing 30 pounds because I gained about 50 with this baby and I still have 30 pounds to lose.

[Sandy Brockman]

Yes.

[Lauren Everts]

And I thought it would be interesting to bring you on so you can share all your Sandy science. Sandy Land.

[Sandy Brockman]

The Sandy strategy. Sandy Land strategy.

[Lauren Everts]

And we could talk about it in the open. How we would talk about it behind closed doors.

[Sandy Brockman]

Okay. Okay.

[Michael Bostic]

I love that I tense up when I'm around you because I feel like you're going to judge my posture.

[Sandy Brockman]

I know. I. I know, I know, I know. Well, you should. Good. I hope I do. I hope I do. Squeeze your back.

[Emily]

We have a little tequila.

[Lauren Everts]

Okay.

[Sandy Brockman]

We're going to have tequila.

[Michael Bostic]

Activating my last.

[Sandy Brockman]

Thank you.

[Lauren Everts]

Would you mind if you also grabbed me some ice? That's my last request, Emily. Okay.

[Michael Bostic]

All right.

[Emily]

All right.

[Lauren Everts]

Ready?

[Sandy Brockman]

Okay, let's try it. Okay, so hang on. We're waiting for the ice, though.

[Lauren Everts]

Well, we can just keep talking.

[Sandy Brockman]

Okay, well, okay, go ahead. Well, I'm back.

[Lauren Everts]

When someone comes to you and says what I said to you, which is I need to lose 30 pounds and for me I have to do it a little quicker. I'm on a show, so it's important to me. Where do you even begin?

[Sandy Brockman]

Oh my gosh. So. Well, that's what's great about personal training is it's so personal. So I could look at you and I could say you're a. And not, you're not middle aged, but you know what I mean? Like a mid world female. And I could say, and I could just slap onto you the plan that like, I give all and I don't need ice. Thank you. Neither do I. I already took a sip. Only babies need ice. I forgot.

[Lauren Everts]

Go ahead.

[Sandy Brockman]

And I could slap onto you just like a regular, like the workout routine that is regularly given to women in their 30s and their 40s. You know, it's like, it's not personal. That's the one thing that when you came to me, I have to look at you as an individual. Just like I'm talking to you right now. But I also look at Michael as an individual. And. But, but everyone can do this to themselves, too, because I have. I have, like, a critical eye. I don't have a critical eye because I'm criticizing you. I have a critical eye because I need your body to not only get strong, get mobile, get straight, get aligned, have proper biomechanics. I see so many different things at once, you know what I mean? That have to happen before I'll even contemplate sticking you on a treadmill for 45 minutes, you know what I mean? So, like, I feel like the one thing that we're. That. That a good personal trainer can do and I look is take it very personally and look at the person. Like their. Stand back, look at the human. Y' all don't even know it. But a lot of times when you're walking in the gym, I will watch y' all walk because I'm. I'm interested in your gait patterns. I'm interested in, like, how you're walking as a human, because it's going to translate how I have to train you. So that's what. That's what I do. I know it sounds like, Well, I have 30 pounds to lose. That's the.

[Emily]

The.

[Sandy Brockman]

Isn't that the goal? But you already know this, and you already know there's so many things that are about to happen before. That's not even that. That's the least of my problems. The first of my problems is getting your body straight and aligned.

[Lauren Everts]

Okay? So let's go through each of the problems that we're gonna before the 30 pounds. So, yeah, straight in, aligned.

[Michael Bostic]

What you're saying is, like, people come in and focus on the weight first, and it's like there's a lot of other things they need to do before that starts to come off.

[Sandy Brockman]

Yes. Yeah. So I think, like, that. Should we do our tequila shot really fast? Okay, I'm gonna do it real soon. Are we just sipping it? Is this one of the good ones? Your name's on the bottle.

[Michael Bostic]

No, no, it's not. My name's on this bottle. It should be my bottle, but it.

[Sandy Brockman]

Was on that one.

[Michael Bostic]

My name should be on every bottle. No, no, I'm just. But I'm just. Listen, we got a. We got a. A long night ahead of us.

[Sandy Brockman]

Okay, Listen to this. So what's gonna. So. Right. All right, so the thing is, and this is kind of going to touch on a point, I wanted to bring up that how you train in your 20s and how you train in your 30s and your 40s and your 50s have to be different. You know what I mean? So by the time someone, they have set many different and probably not great patterns in their life, they didn't necessarily have them. Even though I see a lot of young people now with their rounded backs and their glutes off. Right. So you see that. So by the time they're in their 20s, they've already set bad patterns and bad patterns in classes that they've been taking. Bad patterns meaning that they're, they're. An injury's on its way. You can see the way that they're using their body not correctly with the bigger muscle groups being the primary movers and they're starting to create those patterns. So in your 20s, what I want people to do is start to get. If I had had a Sandy in my 20s, oh, I would have not wasted so much time, you know what I mean? Because what, what I would have done to a Sandy is I would have said, how do you want your body to look? Get first give me your goal. Because everybody has different ways they want their body to look. I have opinions on what I think is a healthy body. Right. But like everybody has a different thing, especially for females. But so tell me what you want that to look like and I'm going to, I'm going to propose to you that I would rather you have a stronger back, bigger glutes, smaller quads, be athletic and have a little bit of endurance. Okay.

[Lauren Everts]

Which is exactly what I want for my body.

[Sandy Brockman]

Right, exactly. So then, oh my gosh, if I got a brand new Lauren 20 year old whose body hadn't set any patterns yet, imagine if I had patterned you correctly using your back, using your glutes, not overusing your anterior chain, using the back of your body, good posture, then you would carry that into your 30s and your 40s and your 50s. But by the time people get to me in their 30s or their 40s, now I have to undo patterns. That's the first six months of my job with most of my clients is undoing patterns that you've learned through again either. I mean, and praise it also, like if you didn't dial in, you know, you were busy having kids and like doing all your stuff, maybe you were just going and just like, you know, kind of this disassociation.

[Michael Bostic]

But this is the, this is the hardest thing because I think back to when we were young and the problem with trying to reach young people with these kind of things. Not that I'm so old now, but I remember myself thinking like, oh yeah, that's like an old person thing. Yeah, 100% and you feel fine. Like, I tell young people, younger sisters and, you know, obviously younger friends, and I tell them, like, yeah, you don't. You don't notice it now. You don't realize the patterns wrong. Like, if you're walking around with your head down in your phone all day, like, that's. You're gonna have a hump, lady.

[Sandy Brockman]

Right?

[Michael Bostic]

Right.

[Sandy Brockman]

Yeah. 100. Yeah.

[Michael Bostic]

I think, like, if he's told them that, like, or if you, if you told people, hey, you're going to really struggle putting on muscle if you don't put it on between 20 or, you know, even younger, maybe like 15 and 40. By the time you're older, it's going to be harder and harder. Yeah, but the thing is, when you're younger, you just think everything's fine in your health and you don't take it to heart until later. And I wish, like, if I could go back, I would have just taken that way more seriously.

[Sandy Brockman]

The problem is that's. Yeah. And I feel like with now and with women especially, there's a. There's a strive for strength training. I can feel it in the air. You know, we talked about last time, like, let's fucking go. I've been waiting for everyone to get on this train for 20 fucking years. Okay, so we're on the train now. We're on the strength train. Okay, awesome. Now, let's not fuck it up by having bad patterns on it. So if you're in your 20s and you're doing strength training and you don't want huge quads and a bad back and no glutes when you're 40, figure it out now, you know what I'm saying? And don't do what we did, which most of us, including people that are still doing it right now as I speak. You're like, literally, instead of saying, okay, how do I sit all day? And then what's the opposite of how I sit all day? And what. What about muscles on my back that are supposed to hold me up? What about that? Instead of just shrugging up, how is my body supposed to be. And start thinking critical thinking in your 20s about movement. Oh, my God. By the time you're 53, you're like me. You're in maintenance, baby.

[Michael Bostic]

There's also something like Jordan Peterson has that chapter in his book, and it's like. And it says, like, walk with your back straight like a lobster.

[Lauren Everts]

No, it says, stand tall like a lobster.

[Michael Bostic]

Stand tall. But.

[Sandy Brockman]

Oh, interesting. Larry the lobster.

[Michael Bostic]

For people that, like, they get stuck on the way people Present or the way, you know, like, their stature is like, you can see somebody who's not so tall that carries themselves upright.

[Sandy Brockman]

Yeah, yeah.

[Michael Bostic]

And they are going to. They are going to present much differently than somebody who's tall but slunches down and looks like Quasimodo. Right?

[Sandy Brockman]

Yeah.

[Michael Bostic]

So, like, for. The girls are like, I need a guy that's six two. Do you want the six two guy that's hunched over the Quasimodo, or do you want the guy that's like, 59 but stands up straight?

[Sandy Brockman]

You know why you want the 59 guy that stands up straight? Because his back isn't gonna freaking hurt like hell when he's 50 and you have to take care of his ass, you know, because that means that that guy's using his back muscles instead of just letting that like.

[Michael Bostic]

Well, hold on here. I have a few back issues, as you know. Lauren, you're.

[Lauren Everts]

I feel like I'm not like a. Kind of.

[Sandy Brockman]

But also, we feel him. You what?

[Michael Bostic]

We've healed them.

[Sandy Brockman]

We've healed them.

[Emily]

No.

[Sandy Brockman]

Oh, my God. I also have back issues. Like, it. I'm saying it happens again. I didn't have a sandy when I was in my 20s. I was just saying I didn't have a Sandy in my 30s. So I tracked bad. I. I did bad patterning for a long time. Hurt my back.

[Michael Bostic]

Just don't get on this show and start telling my wife not to take care of me because I'm gonna need some help. Right. I know.

[Sandy Brockman]

I'm with you. I understand. I understand. So I'm making Lauren very stressful.

[Lauren Everts]

So going back to me, coming to you and saying I want to lose 30 pounds.

[Sandy Brockman]

Yes.

[Lauren Everts]

The first thing that you would tell someone is that we have to get your stat, your structure right. Is that correct?

[Sandy Brockman]

Well, okay. Do you want to know the real. Because we're talking real. The first thing I'm thinking in my mind is she doesn't even know what she's about to not know.

[Lauren Everts]

Yeah.

[Sandy Brockman]

Because I am going to start from scratch, and I'm going to. You don't even know that this. You feel like this is about to be the physical journey of a weight loss, but it's about to be a fucking psychological journey.

[Lauren Everts]

Yeah.

[Sandy Brockman]

And you don't know that when you first meet me, because I look like a trainer that says, okay, let's do your macros. You know what I mean? I'm an aesthetic trainer, you know, But I'm a fucking bar. I'm a fucking surgeon with the barbell. You know what I Mean, so I'm a weird trainer like that. So what I'm thinking is this. She's about to have to make a shift in her brain, right? And that's like the main thing I'm interested in. But I'm gonna couch it in her 30 pound weight loss goal, and I'm gonna let her think that that's the goal because eventually that all comes off, and it comes off forever and you never have to worry about it again. Because if I can bring you along psychologically, if I can bring you along alignment wise. So now we start changing the patterns that I can see when I. When someone does a barbell back squat, I can see 10 years into their future. I can see what their back's gonna look like. I mean, it's scary. It's almost scary what I can see.

[Lauren Everts]

So you're like clairvoyant when it comes to what the body looks like.

[Sandy Brockman]

I can see what's breaking down already, you know, I mean, well. So like you were coming to me with a 30 pound weight loss, and all I can think about is what is her air squat look like? Because that's gonna show me how her body's moving. And if I see a bunch of disjointed movement, then I've gotta fix that disjointed movement before I get her under a barbell. You know what I mean? So everything to me through a squat, that's why I make everyone do 10 air squats as soon as they see me. Is I can see. Is your back able to hold itself together today? Is your chest tight? Are you. Are your glutes tight? Are your hips tight? Are your knees tight? Are your ankles tight? I can see everything in that squat and then I can see everything for the rest of your life from that squat.

[Lauren Everts]

What is the next step to sandy science?

[Sandy Brockman]

Well, okay, so Sandy science. Cause there's a big controversy with the science. Do you have to have a PhD or not? But mine is. I have trained so many people on my feet for so many years, and I've had to solve so many problems in my own body and in there. So that's where sandy science comes from. I'm not a scientist, obviously, but I play one on. On like all the podcasts. I cosplay them. But it's just there's things that I know that to be true. And y' all know this. Like, now everybody's trying to, like, have some new thing and this. The thing is like, everything that everybody does is right. Just so everybody's not great. I can understand how dancers think that, like, a strength trainer is a loser because dancers have feet. Like, you've never seen people with feet. They're like hands. They, like, grab the floor. And a strength trainer has, like, no, they can't spread their toes. So who's right here? The good feet people. Right? But then the ballet dancer can't do a deadlift, and she can't lift her own body weight off the ground, and her bones are deteriorating. So she needs to do so. Everyone's right about one thing, and everybody argues about the thing, but if everyone could coexist in the fitness world and take something from one world and another, the best thing from each world, and that's what I'm doing with y'.

[Lauren Everts]

All.

[Sandy Brockman]

I take something from each of the best, best worlds and I combine them and make it so that you have the best feet. Legs, glutes, back, mobility, endurance, athletic ability, agility. I combine it all together for you so you become a complete package.

[Lauren Everts]

What's the perfect pie?

[Sandy Brockman]

The perfect pie for every week or, like, for the rest of your life?

[Lauren Everts]

For the perfect pie that you're going to prescribe to me and Michael for.

[Sandy Brockman]

A week or, like, meaning, like, take.

[Lauren Everts]

Take our feet. Who are you getting that from? Who are you getting the best?

[Sandy Brockman]

Oh, I see what you mean. Okay, I'm taking your fe. Feet from dancers. Feet, not bell. I mean, ballet dancers, too. They. But they have to put their feet in those. I don't know really what goes on with those toes when they're always on point. And I don't know if it's good, but I have a client right now. I won't say who she is, but her. I am coveting her feet. She used to be a dancer, and she can grab her feet. You know, your. Your feet are really connected. People want to grow their glutes. Okay. Your feet are really connected with your glutes. So every time you move your little muscles in your feet, it actually goes right up the stream, right? So, like, who knows that everyone's walking around in these huge shoes all the time? I allow shoes for a long time because I want people not to be scared. Sometimes being barefoot right away feels really gross, you know, but. And then, okay, so then, I mean, general strength would be power lifters. Power lifters are known for being able to double, triple, quadruple their body weight. And you can take 100 pound girl and she can deadlift 300 pounds or whatever. Like, the. The weight to work ratio is huge. Right? So general basic strength would be like A powerlifter. Esthetics is going to be bodybuilders. Bodybuilders. Those. Bodybuilding coach, like, when I'm looking at y', all, just know that I don't have a bodybuilding coach. I. A bodybuilder. Those are the people that go on stage and, like, have their underwear on and stuff.

[Lauren Everts]

But.

[Sandy Brockman]

But they. Those coaches, not only do you have to be straight, your right side has to match your left side. And you have to be symmetrical now in your muscles, which is not always easy because we're. We are asymmetrical bodies usually. So they. They're looking. So I take from the aesthetics world, like, what looks good when you walk down the street and you have on an outfit you want to wear. Where aesthetically do I see that beauty? And there's a lot of work that I take from bodybuilding, from that. And then let's see, the next thing is CrossFit. You know, CrossFit got a bad name. CrossFit. Don't start with me. CrossFit. People do not. I loved CrossFit at the time, but we. And it. And it taught grownups how to do hard shit when they didn't want to do it. And that was a big deal because there's a lot of grownups that don't want to do hard shit, and they need to do hard shit. You know what I mean? So it made you run when you didn't want to run. It made you get back on the dumbbells when you didn't want to get back on the dumbbells. And that taught a sense of, like, not only were you getting your cardiovascular fitness up in endurance, but it taught.

[Lauren Everts]

You have to persevere, like, mental toughness.

[Sandy Brockman]

Yeah. We're practicing in the gym, so we can. We're. This is all practice because you have to play in the real world. So, like, that. That's what that taught me was like, I don't want to go. I don't want to run right now, but I'm gonna run. And then that's like that real dopamine, where it's like, I did something I hard. I didn't want to do it, and I did it, you know, instead of being on our phones, like, that's the real stuff. So I feel like that's what I pull from CrossFit. Functional training. Functional training means, like, okay, if I pick something off the floor, am I using my upper traps and my arms, or am I using, like, my legs and my glutes? Right. That means it's functional. It translates to the real world. I take a lot of stuff from the functional world. Y' all are doing functional stuff all the time. You don't even know it. You know, something like when you do a squat and, like, going full range of motion, you're doing functional.

[Lauren Everts]

I was doing functional shit in the bedroom last night.

[Sandy Brockman]

Oh, my God. Yes.

[Lauren Everts]

What about mobility, which you love?

[Sandy Brockman]

Yes.

[Lauren Everts]

Is that one of the pieces of the pie?

[Sandy Brockman]

Oh, sorry. Okay. Yes. Can I mention somebody on here that I really like?

[Lauren Everts]

Yes.

[Sandy Brockman]

Okay. So there's a guy named Kelly Starrett. I'm a big Kelly Starrett fangirl. And he wrote a book a long time ago when I was in CrossFit called the Supple Leopard. And just the name of that book, it made me. Something clicked in my mind, and I thought, like, dude, leopards are. If you ever watch a leopard walk.

[Michael Bostic]

Yeah.

[Sandy Brockman]

It's like, they have big muscles, but they're fucking slinky.

[Lauren Everts]

Yeah.

[Sandy Brockman]

And they're slinky, and they're fast and they're strong. So they're all the things we want to be as humans. They're agile, strong, fast, gorgeous. Their skin is gorgeous. You know what I mean? So when he wrote even the title of that book and a lot of the stuff he does, I. It comes and he. And he's. He's very good at, like, cueing, too, as. I've always loved his cueing. But I felt like mobility. I used to hate mobility. I used to go in and be like, why is everybody doing mobility? Just start fucking working out. Like, let's go. You know, like, hard charger. Like, you know, like, sometimes when you go to those cardio classes with the women in them, like, they're all, like, ready to go. You know what I mean? And. And I would be like, why are all those mobility dorks over there, like, stop? You know?

[Lauren Everts]

And they knew what they were doing.

[Sandy Brockman]

And I didn't know what I was doing. I was just throwing myself, not doing any mobility, setting bad patterns again, back to setting bad patterns, going in fast, doing too much weight, not being intentional about my movement would just. And doing it fast under load is, like, the worst thing you can do to set bad patterns. You know what I mean? What is under load meaning? Like, you're using weights.

[Lauren Everts]

Got it.

[Sandy Brockman]

Yeah. So now you're not only. So mobility is, like, huge. So anyway, that's in that world. That's where I pull a lot of my stuff is from. Even just the image of the supple leopard. But so under load means every time you pick up a weight, you're strengthening something. Just know that, like, you're putting load against something. So wherever you're holding it or whatever you're doing, you're. You're strengthening that part of your body.

[Lauren Everts]

Which is what I feel like. I put a lot of tension in my trap.

[Sandy Brockman]

Yes, yes.

[Lauren Everts]

And I just got trap talk.

[Sandy Brockman]

Yes. Which is very controversial. Yes.

[Lauren Everts]

But I think that for me to.

[Sandy Brockman]

Talk controversial, I'll tell you.

[Lauren Everts]

I mean, it's. It's everything.

[Sandy Brockman]

I don't think it's kind of. So, okay, what does it do?

[Michael Bostic]

It relaxes your trap.

[Sandy Brockman]

So what happens is. Is. Is which camera you can look at.

[Michael Bostic]

Look at that one.

[Lauren Everts]

Go watch YouTube so you can see Sandy's body.

[Sandy Brockman]

Yeah. Yeah. Okay, So y' all are all. And it's really makes sense because everyone's, like, overusing their upper traps. They're on their phone. Even when you're lifting weights, you're using all of this. Right. So what happens are your traps are this big muscle, and it runs, like, all the way down to here. It's all connected. And what happens is this overgrows because you're now, like, bad patterning. And your lower trap, where you're supposed to be able to squeeze down, gets underdeveloped. So it gets. Your lower trap gets weak. Your upper trap gets overactive. And then I could take a year, honestly, with you trying to get that tr. Those trap. That one guy we remember, he was, like, breaking into your trap. Like, Mike, your upper trap. Michael boy, like, he was breaking into your trap, like, almost getting your skin.

[Lauren Everts]

I have a hole in the wall. Mike is my boyfriend.

[Sandy Brockman]

Me and Mike are running.

[Lauren Everts]

Mike is like.

[Sandy Brockman]

He's.

[Lauren Everts]

He's hot.

[Sandy Brockman]

I'll fight you. And I got my rock shirt on. Um, no, but. No. So what. So trap talks? I do. I've seen another client do it. What it does is it just gives me a window of opportunity to get this upper trap to calm the down, you know, so you can work on the posterior chain so that I can work on your lower trap. So once this can turn off. Now I can set that down and get it strong. Yep. And it's all connected. And so just like, little hacks like that are. So they'll change your. They'll change. So girls come to me and they say, oh, I don't like my arms. I think I have fat arms. They don't have fat arms. They just have overactive traps. And they've been using the front of their shoulders forever instead of having strong lower traps. And a strong back to hold up their.

[Lauren Everts]

So before the weight loss. The weight loss is a byproduct of getting everything fixed. So the weight loss is like a tentacle. The octopus head is like getting the structure and the movement.

[Michael Bostic]

It makes sense because it's like, how would the weight come off if the muscles in that area are not activated and they're not used?

[Sandy Brockman]

No, exactly, because it's just like a.

[Michael Bostic]

Dormant part of the body, then that's the way. So, like, when, when you talk about this and I, And I just think about it from my perspective, it's like the reason weight won't come off in problem areas is because it sounds like those problem areas are inactive. Yeah.

[Sandy Brockman]

And they're probably not weight. It's probably like tendons and stuff and muscles that have overgrown in that area from being overly used. So. So what? So what they think is fat is probably just an overuse syndrome.

[Michael Bostic]

So what you're saying is, like, if you get the patterning right and obviously do the exercise and the workouts, then once it comes off and the patterning is corrected, the weight will not come back in most cases, because, I mean, you'll have to maintain, obviously in maintenance. Yeah, but it's like. Yeah, it's. Then the patterning is set in the correct way where the weight can be maintained.

[Sandy Brockman]

I mean. Yeah. And you'll. Yes. And now that you're patterning, you're. You're moving instead of overgrowing muscles you don't want to overgrow, and you're patterning correctly. Not over growing your quads, starting to build your glutes. Then, then that will, that will put you in maintenance. Because in maintenance, once you are patterned. Right. Keeping muscle is really easy. Once you're pattern right. It's like that's the easiest part because. And there's a, there's controversy on that too. Like, people will say the easiest part is getting there and the hardest part is maintaining it. And I say that wrong. The hardest part is getting there and getting there. Right. Maintaining is the easiest part. I've already done all the work. Now all I've got to do is just be that supple leopard. You know, I got to keep myself. Keep that muscle on and I got to keep myself mobile. And now that's not that hard.

[Lauren Everts]

If there's someone who's listening that, like me, had just had a baby, maybe on their first kid, their second kid, their third. Is there a difference in how you train us as mothers?

[Sandy Brockman]

Well, for sure. Like, I think the main thing Is. And I get this question a lot. When you're pregnant, it's all the same. So like in your 20s, let's try to learn proper form. We're gonna try to be use our posterior chain more than our anterior chain. And then when you're pregnant, it's gonna be the same. Like when you were pregnant, it was the same exact exercises notice, like, nothing has changed. You just sort of like change like the depth and stuff like that if you need to, like later in pregnancy. So even while your hips are starting. And it's most important when you're pregn. Because you've got that relaxing hormone or whatever.

[Lauren Everts]

Yeah. That's in the stomach.

[Sandy Brockman]

So you start twisting in your wrong patterning and like, ripping up, you know, so this is a time to really set good patterning. And then after. It's just the same. It's just the same thing. It's never different.

[Lauren Everts]

How would you. What would be your Sandy prescription for eating? I know what. I know. I know what it is. But I want you to tell the audience what you tell me.

[Sandy Brockman]

I know. So. Okay, so I know that, like, there's so many different things, and I'm not one to give a lot of nutrition advice because I'm not a nutritionist, but I can tell you through Sandy science of not just like, I don't have my PhD, but I have a lot of knowledge and I've seen a lot of bodies come through, from everything from the highest elite athletes to a mom who just has literally five kids. And I can. It's always the same. And it is eat every two, three hours, four to five meals a day, 20, depending on your protein goal. So I'm gonna say 20 to 25 grams of protein every three hours. So that. That we maintain there's like 150 grams of protein. Well, let's see. What. Okay, I weigh 150, so yeah. So I would. Was at 25. So sometimes I can't always eat five meals, but if I can get four, three hours apart. So think about it. So think about it. How. How if we go back. Because I like to go back in, like, thinking how we're supposed to move as humans, how we're supposed to be. Because if we go back to our natural state, we'll stay at our natural state. You understand? Like, your body's always trying to go back to its natural state. So your body's supposed to get hungry about every three hours. You're supposed to. I mean, I know with Ozempic you lose your capacity to have an Appetite. And I find that so scary because you should get a little bit hungry. You should eat just enough to go three hours, eat just enough and stoke your metabolism all day long.

[Michael Bostic]

But it sounds like what you're saying with the three, with the three hours, you're not just like eat pasta every three hours. You're saying like you're, you're prioritizing the protein first.

[Sandy Brockman]

Always prioritizing protein, because protein is what's going to stick with you for three hours. You can eat pasta, it'll stick with you, run through you in 30 minutes.

[Lauren Everts]

And doesn't that do what Ozempic essentially does? Because it's sacy. It makes you, it makes you satisfied.

[Sandy Brockman]

Yeah.

[Lauren Everts]

And it's, it's not dropping your insulin.

[Sandy Brockman]

Yeah. So what protein does, and I think we talked about this on the last show, but it's worth repeating. What protein does is your body hates to process it. It's, it, it does because it's very complicated molecule. Your protein, when you eat it is very complicated. So your body has to slow everything down. It has to slow down the sugar response. It has to. Now you put pasta on top of that meat. Well, it has to deal with the, with the breaking down of all those amino acids in the protein. So it slows your, like, as soon as you eat. If you eat just like too much without protein, your insulin spikes, your blood sugar spikes, you know what I mean? Because you got to lay down that protein layer to slow everything down. And you do that every three hours and your body starts to become like a machine.

[Lauren Everts]

What are other little things that you would recommend to someone who wants to lose weight?

[Sandy Brockman]

Well, I think, I think we have to stop doing so much cardio. Like the, it's great for endurance and it's great for, like, I mean, it's great, it's, it's good for cardiorespiratory. But your bread and butter has got to be strength training. Whether you believe it or not, whether you think it's going to make you bulky or not, it is not. Learn how to do it. It's going to be your main component. Again, I think everyone should have 30 minutes of aerobic capacity in their system. Meaning if you and I wanted to go run three miles, Lauren, we could put our tennis shoes on, go run the three mile loop around Town lake, and that would take about 30 minutes. I want everyone to just have that general capacity much more. We don't need that much. We're not running the New York marathon every day. You know what I mean? A general Fitness person needs about a good 30 minutes and then from that they need to do. But that's strength training. That's their. So if we were talking about the perfect pie, it looks like this strength training, endurance, which is the 30 minute run, a mobility piece, yoga, Pilates, give me something where we're working on mobility. The other part of the piece of pie is an athletic day. Y' all know you have an athletic day with me, meaning that we jump, we run, we don't lose that, we jump, we do broad jumps, we skip, we don't lose that part of us as that we were when we were kids. You don't want to lose any trait. So if you can, if you could hop when you were young or skip, you don't want to lose that when you're an adult. And some people I feel like, I mean if I can give them anything is like make sure your strength training is the base of your pie. And then you've got these other pieces that I'm talking about, but you don't. A lot of people I feel like, say I can't do that anymore. So you know, I have this knee and I'm like, but you're, you gotta stop having that knee because in 10 years that knee's gonna be worse. You can't just say you have it and then, and then just say that to your brain. Well, I have this, so I can't do this.

[Michael Bostic]

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[Lauren Everts]

So what do you say to people that say I have this?

[Sandy Brockman]

I say, well we, we can't have it much longer.

[Lauren Everts]

So what?

[Sandy Brockman]

We're not doing that.

[Lauren Everts]

What can.

[Sandy Brockman]

So if you need serious physical therapy work, you need to go.

[Lauren Everts]

So you got to nip it in the bud.

[Sandy Brockman]

You got to nip that in the bud. You're just going to tell everybody, you're going to tell me like, oh, I just have this so I can't do this. Well, I'm not going to put up with that.

[Lauren Everts]

Yeah, you know Michael, straight to the physical therapist.

[Sandy Brockman]

Oh yeah, yeah.

[Lauren Everts]

We weren't doing that. You sent me straight to the foot spot again. I'm like on my back.

[Sandy Brockman]

Yeah, I'm not doing that.

[Michael Bostic]

What are the type of clients you take on typically and like what's, what are you looking for and what's, what's a pass from you?

[Sandy Brockman]

Well, okay, what's interesting for me as a trainer, because I know I'm going.

[Michael Bostic]

To say it for you, you're selective about who you take on.

[Sandy Brockman]

Well that's just because the time now is like really? But okay, this is, this will be interesting y' all. As a trainer. So when I first started training people I wanted to be like the athletic trainer. I wanted to train the athletes. Right. I can when you can't where you're not a good athlete, you're a strength and conditioning coach. Y' all know what I mean? So you become a strength and conditioning coach. But no, but I wanted. So I thought that would be my career. That's who I thought I would play with. But what happens if you really care and what you notice is the people that need you the most are the hardest cases. So what I used to find very uninteresting in my training, people would be like, let's, I took a 65 year old woman who you know, had bad patterning and could, had a bad back and I would just start her on box squats. You know, she didn't have to be anybody, like a big deal. I find those cases the most interesting. Now, the more screwed up you are and the older I find it very interesting because now I've got to work and I've got to solve. I can put an athlete anywhere, Anywhere. Da, da, da. They can do anything. And if they're in their 20s, they're made of plastic and glitter and nothing hurts. You know what I mean?

[Michael Bostic]

Now I'm worried why you took me on. Oh, my God.

[Sandy Brockman]

No, no. Not that you're the 65 year old woman to this guy, but you do have. A lot of. Y' all are actually perfect candidates because you're in midlife, you're busy with kids. So right now, you would set really wacky patterning. You would grab the kids and hurt your back and hold it like this all the time, you know, and you wouldn't think about, like, how to hold your posture. So right now is like the perfect timing for you guys to make sure that when you're in your 50s like me, then you're. You won't have to worry about injuries. That's what I want for y'. All. I do not want you to be. I want you all to be having so much fun in your 50s, like I am. I move great, I feel great, and like, that's how we all should be. But it starts in earlier decades. And not that you can't do it in your 50s, because you can. You can't. You have to just start.

[Michael Bostic]

No, I think about this all the time. And I've told Brent, who we train with as well here, and I've told you, like, like, the most important thing. Like, I. Like, I've only. So when we had Zaza, we were living in la. I was not in shape. I'm not gonna speak for Lauren.

[Lauren Everts]

Why?

[Michael Bostic]

And I'm not gonna do that. What the does that mean?

[Lauren Everts]

What do you mean you're not gonna speak for me?

[Michael Bostic]

Well, what do you mean you weren't as. You weren't. Let's just say you weren't training as much as you are now.

[Sandy Brockman]

Oh, y' all do this on the show too? Yeah.

[Michael Bostic]

And. And what I really like.

[Lauren Everts]

What do you mean?

[Michael Bostic]

My motivation at the time.

[Lauren Everts]

I don't get it.

[Michael Bostic]

Pipe down over there. My motivation at the time was I needed to be in shape as a father to be able to deal with all the things, because.

[Sandy Brockman]

Yes.

[Michael Bostic]

What I. Okay. And so since then, I've focused a lot on getting in shape. And I would say I'm not the most in shape, but I'm in pretty good shape.

[Lauren Everts]

You're in great shape.

[Michael Bostic]

So. But. But I think about this all the time. I'm like, I can't imagine how much harder parenting would be.

[Sandy Brockman]

Yes.

[Michael Bostic]

For me specifically.

[Sandy Brockman]

Yes.

[Michael Bostic]

And maybe for others. But for me, yeah. If I was out of shape or if I was catching my breath. Right. If I wasn't strong, especially with three small kids, because it's a lot of fun physical work. It's getting up. It's going up and down stairs.

[Sandy Brockman]

Can I tell you something wild that you're. That you might not believe, but there are people in this world, y', all, and they scare. They worry me the most. That are so disassociated from their body, they don't even know when they're in pain. So they're picking up those kids. And you. Those are the ones in their 60s, 70s, and 80s that cannot walk anymore because they really ignored any. They never got in shape and they never had pain because they never even really locked in with their bodies. You know what I mean? And those are the ones that scare me the most.

[Michael Bostic]

I mean, but, like, the.

[Sandy Brockman]

The.

[Michael Bostic]

What I'm saying, like, the aesthetic outcome of getting in shape is great.

[Sandy Brockman]

Yes.

[Michael Bostic]

But the motivation is, like, what you're talking about. Not going into that. And also, like, Michael, we need you.

[Sandy Brockman]

To be an asset, not a liability. That's true with this family. We're gonna need. There's a lot of young children.

[Michael Bostic]

No, but I mean. And also, this one is like, you know, she gets upstairs and gets comfortable in her bed. And like, as soon as that happens, it's like, you up. I go up and down the stairs probably 30 times a night.

[Lauren Everts]

I love to be like, I know. And, you know. Have you ever seen the stepmother and Cinderella?

[Sandy Brockman]

Yes.

[Lauren Everts]

And the windows and the washing.

[Michael Bostic]

I want to talk.

[Sandy Brockman]

But y'. All. You like that, apparently, because y' all do it.

[Michael Bostic]

Yeah, we're in it. I want to talk about what you just did with Obey, because obviously not everybody gets access to you.

[Sandy Brockman]

Yeah.

[Michael Bostic]

And they're not with you. And I'm wondering. Like, I want you to talk about it, because I thought it was interesting. Obviously, like, we made the announcement that Dear Media acquired Obey, and we're doing more and more on that platform, and you are one of the first people that we partnered with. And I want you to talk about kind of what you did there, because.

[Lauren Everts]

It gives people access to, especially since you have such a select group of clients for everyone to be able to have access to. You and have your exact workouts that we do is insane.

[Sandy Brockman]

Yes. And so. And that this is great. And I know. And I want to tell everybody. I really didn't answer the question. What you're exactly doing. And I will tell everybody at the end. But Obey is so exciting because it's literally meeting. I feel like the Obey app is very accessible for women especially.

[Michael Bostic]

And men, but, yeah, I mean, for men, no.

[Sandy Brockman]

100%. But I'm. I'm like a. I'm so. I'm like a weird trainer because I can meet women in, like, really dingy, dirty, powerlifting rooms. I've been there. Or I can meet them in a beautiful app by Obey, done with all these beautiful colors and in a light box. And it's the same. Both things. Right. So what I can do. All my teachings are always the same. Whether I'm in your living room and we just have a couple dumbbells, or if I'm in a dirty gym with no AC and we've got barbells, my thought processes are the same. And that is what's the most efficient way we're going to get fit and not, like, in, like, a silly way, but, like, for real. So we're going to gain access. So in Obey App, I do correctives, meaning that we're not just going to strengthen the muscle. We're going to do something to start to be able to access the muscle. And that's where a lot of trainers, like, come behind. They're not. They're only going straight for the problem. They're not addressing three steps behind. It's hard to do. But what in the Obey app, I've done it for each body part. You know, I've showed you how to access your glutes, how to start accessing your. Your back. So. But you can do it, like, literally in your living room.

[Michael Bostic]

So is.

[Sandy Brockman]

And I'm leading it, which I never, like, I'm a coach. Just everybody knows, like, I'm a. I coach y', all. But I rarely lead workouts, so it's pretty. I'm, like, talking the whole time and working out, which I'll never see because I'm always, like, standing over y' all with my coffee. I think my cigarette that.

[Lauren Everts]

When we had you on the podcast last time, everyone wanted access to your workout.

[Sandy Brockman]

Yes.

[Lauren Everts]

And yes, we could get access to all of your secrets and tips and tricks, but we also wanted to actually see you working out in action. So to have that information now.

[Sandy Brockman]

Yes.

[Emily]

So you did.

[Michael Bostic]

You did three levels. So somebody who's Beginning and has never done weightlifting. They can jump in.

[Sandy Brockman]

Yes.

[Michael Bostic]

Intermediate and then advance.

[Sandy Brockman]

Yeah. And what's great about it is it'll all come back to the same patterning again. It's just repatterning. Right.

[Lauren Everts]

Can anyone pick up and do this program? Doesn't matter who they are.

[Sandy Brockman]

Yeah, I think so. I mean you can do it definitely. Literally with no dumbbells. I mean to re pattern your body and get it strong, you're going to just have to start. You're. You're going to have to start and just do the movements like I'm telling you on the Obey app. Do the correctives. They're not like a. So just so everybody knows. Correctives. My correctives are not like oh, I should maybe do them because they're a stretch. No, they're part of the workout. They're not even. That's not even like you can non negotiable. It's a non negotiable if you really want to make a difference. So.

[Michael Bostic]

So it's a six week progressive training.

[Sandy Brockman]

Six week progressive.

[Michael Bostic]

Okay.

[Sandy Brockman]

Yeah. And it's upper and lower.

[Michael Bostic]

And you will get stronger doing it.

[Sandy Brockman]

It's not just 100%. And what I the thing is is now that you've got access through the correctives, you'll get stronger and you can decide your weight. You know, I don't ask you to choose weights in there because we're doing strength training. We're not in cardio land. And I do express when I'm just filming Obey. When I tell, I say straight to the camera. I'm not usually this out of breath when I'm strength training. So you take a break if you need to because we're not doing cardio. We're doing. We're trying to get stronger.

[Lauren Everts]

Let me ask you this. If I was doing this program as me, what would you give me for a weight?

[Sandy Brockman]

I would love for you to do this program. Well, depending on what is it? What are we doing? Are we doing like curtsy lunges? Are we doing squats?

[Lauren Everts]

Squats. What is it?

[Michael Bostic]

What is that? Like where does the program take you through? Does it like start up or lower?

[Sandy Brockman]

Like how does it, how so the first. Yeah, it starts with upper and lower and then. And then you progress at six weeks. And then. So I taped a total of three and three upper, three lower. And then I did a conditioning unit.

[Lauren Everts]

And is this the exact workouts you do with me and Michael?

[Sandy Brockman]

I mean they're yet. Yes, because why. My system never changes. So yes, they're doing Back squats they're doing. You know, I'm having a back rock. If they can on their dumbbells, I'm having them try to load. I'm. I'm doing all the things that we do because. Because everything I do is the same.

[Michael Bostic]

With everybody, but it's designed to be done from home or when you're traveling right from your living room so you can get a workout in. If, like, if Lauren and I are traveling next time you're not there, we could do this.

[Sandy Brockman]

Yes, yes. And it'll feel very familiar, but yeah, so. And again, I love barbell. Everyone knows I love barbell because it puts weight over your spine and it does a lot of magical, beautiful things all at once. But not everybody has that.

[Lauren Everts]

What do you think people can expect? Like, say there's a woman, she's 30 years old, maybe she's had one kid. What can she expect from doing your program? What do you think she'll know?

[Sandy Brockman]

She can expect to get sm. That's what she can expect. So she's not just doing another workout. It's not just another rah, rah, rah. I am telling you through Sandy science of doing this for so long, why we're doing this, how to do it, how this changes it. Start. I trying to give people wisdom of what this changes, the changing, the patterning. Because I feel like if I give you the. If I give you the keys to your car, which I'm trying to give y', all, I'm trying to give you your own keys to your car. So. And you one day. And it might take. Look, everyone has different neural adaptions, right? You've worked out longer with weights than Lauren. So your neural adaptions and your mind muscle connections a little bit training age is a little higher than Lauren's. Right? Stuff like that. But everyone's neural. But one day you could be doing that workout and you could be doing it, and something clicks and you're like, oh, wait, I just felt my back muscles. And that click can move to the next thing and the next thing. You know what I mean? Where now everybody. I'm giving you keys. I'm just starting giving you keys. And so I do that in the Obey app. I start to talk you through why we're doing it. And when you talk someone through it, if they're not disassociating, I can dissociate. And they're focusing, they'll feel it.

[Lauren Everts]

I get a little dissociative.

[Sandy Brockman]

And once you. I know, I know. But once you feel it it's like, that's the shit right there when people lock in.

[Michael Bostic]

Well, listen, I mean, part of the reason we always love talking to you, but we want to give people access to you. We've been training with you. Lauren's really been focused.

[Lauren Everts]

So you said. And I want to know what you mean by this. You said, we can all starve ourselves and have abs, but can you feed yourself and have an abs?

[Sandy Brockman]

Yeah. Okay. Okay.

[Michael Bostic]

That's a quote from you.

[Sandy Brockman]

Yes, I know. Put it.

[Michael Bostic]

Sounds like a.

[Sandy Brockman]

Somebody get me a T shirt company. So many good.

[Michael Bostic]

Yeah, you got to put that on like a knit. What are those things called?

[Lauren Everts]

Put it on your pillow. A needle point.

[Michael Bostic]

Needle point.

[Sandy Brockman]

Exactly. Okay. Okay. So this is what's going on.

[Michael Bostic]

I don't know how.

[Sandy Brockman]

We're living in a world right now where strength training is, like, really popular and women are like, yeah, I want to have a. Like, a strong body. And then we also have oic, Right. So we're living in a really, like, strange dual world right now. But what. Okay. What people admire and. And they. They covet is abs, okay? If, you know, if you're. If you're a strength and conditioning coach, you understand that abs are so easy. Abs are just diet. That's the easiest thing. Controlling food is the easiest thing. Having an ass is a lot of work. So when. When everyone's got their waist trainers on or they're showing me their abs in the pictures, I'm like, cool, I could starve for three days and have those abs too. Right? But. And I'm not putting down abs. Don't get me wrong, I'm not anti ab.

[Michael Bostic]

You're just saying ass is.

[Sandy Brockman]

But I'm saying if I'm gonna. If I've got a higher prize, the abs. I mean, I hate to break it to everybody. It's just starving yourself, literally, to see that layer. And then it's the backside that really matters. So remember, we always talk about the back is for go and the front is for show. So if you're starving yourself to have those abs, you're probably. And that's all I see in your pictures. If that's all I see in your Instagram pictures, then I know there's no ass going on. And if no ass is going on, I know your hormones are up. I know your back is up. There's a lot of stuff I know. And I'm not judging on aesthetics.

[Michael Bostic]

Why is the hormone up? Because you're just not.

[Sandy Brockman]

Well, because you're not storing. You remember, your hips are like A place that hormone, like, you're going to want. Your hormones, you're going to want to have. They're the biggest muscle group on your body. The more muscle you have, the more your hormones are regulated from just having that muscle. Now there's all this intricate science of how that works, but your glutes are the biggest muscle on your body, and you want them to. They. They alone will start to get your hormones right. But if you have no glutes, it shows me, like, your hormones are fucked up. Like, honestly.

[Lauren Everts]

So we need to be showing our buttholes on our Instagram.

[Sandy Brockman]

So show me your butt. Don't filter it. No body filters here. We're not doing that. We don't need to do that. But just start showing me, like, less abs, more ass. Because if you want to know someone who's in the business, we're gonna. That's much more respected. You know how, like, I don't know what's going on in Hollywood. I don't know, like, how to act or whatever. You know what I mean? But, like, there's people having backroom conversations that y' all know the general public doesn't know about it.

[Michael Bostic]

Lauren and I have those. We don't. We just don't tell the general public.

[Sandy Brockman]

And I'm not. But it's not putting people down, just saying, like, oh, yeah, they got their abs, but. Like, they have no but. And I don't want people to be in those conversations. I don't want your name, anyone's name I know to come up in those conversations.

[Michael Bostic]

Do I leave the gym and everyone's like, there goes flat ass.

[Sandy Brockman]

No, you're looking great, Michael. And you're. So if we're going to talk about Michael and, like, also men and obey.

[Lauren Everts]

Oh, Michael's favorite subject. Wake up and talk about it.

[Michael Bostic]

Doesn't even need my note cards for this part.

[Sandy Brockman]

Really.

[Michael Bostic]

We can talk about Michael. Let's go, let's go.

[Sandy Brockman]

No, but. No but your. So what's crazy? Okay, so if your perfect formula is strength training is the bulk of your workouts a week with an athletic day, meaning we're keeping in all our practices of jumping, running, being athletic. And then we've got a mobility day, right? So we've been doing Evolve P Vol for mobility. Evolve has been great. Yeah.

[Lauren Everts]

And stability obey for strength training. Athletic day. My kids come so they can see us working out.

[Sandy Brockman]

And I make you play basketball one on one on each other. Just like, dribble. I know the kids love it. I know they are so athletic. But okay, so. But Michael has a different goal. So you are a male who wants to, like, look like you have. You're strong, you're athletic.

[Lauren Everts]

Get some blood flowing.

[Sandy Brockman]

You.

[Michael Bostic]

Yeah, less blood flowing. Actually, we've slowed down on these kids.

[Sandy Brockman]

I can't. Y' all are so scary. No, I'm just kidding. Like, in the best way. Y', all, if you get pregnant again. Oh, my God.

[Lauren Everts]

I think you got me pregnant last night. What?

[Michael Bostic]

It's all that ass work. It's all that ass work, Sandy.

[Sandy Brockman]

Oh, I know. That's a. I listen, Okay, y', all, on my app thing, there's. There's like, 15 women that have gotten pregnant on it. Like, we have people that we. And I'm like, I'm not saying anything, but what I'm saying is, like, I'm just doing rollers.

[Michael Bostic]

You probably get thank you notes from the husbands and the.

[Sandy Brockman]

Think about the mobility alone.

[Michael Bostic]

Yeah, it's true.

[Sandy Brockman]

I've got a woman doing a full depth squat now over your. You're welcome.

[Michael Bostic]

The thrust is so.

[Sandy Brockman]

Yeah, you're welcome, you're welcome, you're welcome. And I grow your husband's glutes and get him open hips and strong hips. No, I was creeping away last night.

[Michael Bostic]

She's like, let me look at your legs.

[Lauren Everts]

I was like, oh, big.

[Sandy Brockman]

I know, I know. Well, so anyway.

[Lauren Everts]

So for, like, it's. It's jarring. I've never seen it.

[Sandy Brockman]

I digress.

[Michael Bostic]

All right, let's not get into ourselves. Let's keep it on track.

[Sandy Brockman]

But let's just be honest.

[Lauren Everts]

Let's go back to Michael.

[Michael Bostic]

But my goal. Yes. My goal is that to be athletic, to have an athletic build, to have the right. But for me, like, a lot of the stuff we're doing is obviously, I want the right movement patterning.

[Sandy Brockman]

Yes, Right.

[Lauren Everts]

So for you.

[Sandy Brockman]

And males have slightly different movement pattern, meaning, like, we do want you to have upper traps, and we do have a bigger quad suite for you, you know, just for the aesthetic look and how your clothes are designed alone. Remember? And I want y' all to have glutes because the seam on that. Those athletic shirts have to be popping. I do not want to see men walking around with that seam all caved in on the side. That seam needs to be popping.

[Lauren Everts]

The seam needs to be popping.

[Sandy Brockman]

The seam needs to be seaming on the outside of men's shorts. Or don't start with me.

[Lauren Everts]

By the way, the best cloth. We all agree on our as rv. And that seam on those men's pants, if you want Your seam pop and go get some as RV picture of it and pop the seam with the ass. Yeah, that's hot.

[Michael Bostic]

No, it just that we're partners in that business. But also it is the best athletic where.

[Sandy Brockman]

Yeah, no, I know.

[Michael Bostic]

We originally invested because I just like you could tell Jay over there who runs that business, like, it's somebody who lifts and understands the gym and has a good eye for design. But also aesthetically, and it's all great, but functionally, yeah, he knows what he's doing to design athletic clothing.

[Sandy Brockman]

Glutes are like in the right place. It's vented correctly. Okay.

[Lauren Everts]

So you want it and you want it popping.

[Sandy Brockman]

So, okay, so men, so men. So what your goal is is like you've got to keep mass on you. You lose mass very easily, you gain muscle easily and you lose it easily. So you're one of those people that's like, you can either be really, really hybrid people or. Yeah, you can call it that. Exactly. But for you, eating is really important. We talk about that a lot. Just keeping that protein and more calories is going to be important for you to maintain muscle mass. Now what we do on top of that, that's where you and I always negotiate. How much do you like to weigh as a male? But you still feel mobile and athletic. And that's where I. With men, I understand. Because you don't want to be one of those big bound up men. Again, bad patterning with the bound up men. You know what I mean? Like, and they're walking around like this. Like, you don't want to be that meatball. Yeah, they're like a big meatball. Yeah. So like, I feel like that, I mean, so I want men to be able to still move. It's really important. Especially like going back to your point of like being an asset, not a liability to your family. As a man, you want to be. You don't want to like get up and like your knee goes out. You know, you have to be able to move, you have to be able to jump, you have to be able to ride.

[Michael Bostic]

I mean, I was watching like Peter Attia, who's been on this show, he was just doing this thing on 60 Minutes, which was awesome.

[Sandy Brockman]

Oh, I haven't watched it yet.

[Michael Bostic]

But he was talking about like how the cliff for a lot of people, men and women, is like 75. And if you don't do the things like we're talking about the patterning, the strength building, like it's a cliff that you just fall off of. And you know like, my dad's getting older, unfortunately. He works out and he trains, and he's still, like, doing all the things with kettlebells and all that.

[Sandy Brockman]

Yeah.

[Michael Bostic]

But I see a lot of his friends that are getting older, and it's. It's right. Like, Peter's right. It's like a cliff.

[Sandy Brockman]

It's like a cliff they can't walk.

[Michael Bostic]

Like, there's.

[Sandy Brockman]

And then it's so sad because that's when they have grandkids and they need to be able to move. Y.

[Michael Bostic]

And so, you know, like, one of my big fears, and I think this just comes with age. And what I was saying to the younger people earlier is what I've been decent at in my life is looking at that and being like, oh, that will be me in 30, 40 years if I don't do the things. And I think sometimes when you're young, you're just like, oh, I want to be young forever.

[Sandy Brockman]

Yeah, that's what you think. Yeah, I know. But, like, again, back to the point. Like, I feel like when you're in your 20s, you feel like, I can fuck up for so long because I've got this whole decade to fuck up. Up. But you're. You really shouldn't, like, you should take it. You should do your mobility. You should, like, start doing it now. Seems like an old person thing, but it's a young person thing.

[Michael Bostic]

No, it's. It's the same thing I think about, like, sometimes I'll do episodes on personal finance. And one thing I learned under Learning About Money is that it is really easy to become a millionaire if you start investing little amounts.

[Sandy Brockman]

Oh, yeah, twenties.

[Michael Bostic]

It is really, really difficult.

[Sandy Brockman]

Yeah.

[Michael Bostic]

But it's really, really difficult to become a millionaire if you start investing and saving in your 40s and 50s.

[Sandy Brockman]

Oh, 100%. Yeah.

[Michael Bostic]

Like, it's the same with the effort that's required in your 20s. Because you have the time.

[Sandy Brockman]

Yeah.

[Michael Bostic]

Is almost like no effort.

[Sandy Brockman]

Yeah.

[Michael Bostic]

The effort to do that in your 40s and 50s is a shitload of ever. Same thing with working.

[Sandy Brockman]

There's an old saying, and it'll go for that in training, and that is if you get on the wrong train for too long, it's real expensive to get it back on track. And that's how I feel like, same way about training. It's real expensive to get it. Now you're dealing with me, and I'm not cheap. You know, we're dealing. And if we.

[Emily]

If.

[Sandy Brockman]

If people will start understanding that the faster they get on the. The understanding that mobility Matters. Getting under a barbell matters. Getting under dumbbells matter. Just start not just thinking about like a random workout all the time. You need to start thinking about how am I moving, where am I growing my body and is that how I want to look in 30 years?

[Lauren Everts]

Why are so many women's workouts laying down?

[Sandy Brockman]

Oh, Link, I don't know. Women love to lay down and do the pilates and they love to lay down and do the hip thrusters and what I hate and they love. Women are always laying down everywhere. Every, all the classes, everyone's laying down. And if they're not laying down, they're getting up and like jumping, like hopping, hopping, which is, I mean, you need to jump a little bit. But like these, these are their two levels. They're hopping or they're laying down. And what happens is why women lose their bone density, I mean besides hormone stuff and all that, is because they never have weight bearing on them. They're just doing body weight like constantly, you know what I mean? Or like really tiny weights. So that's why I like y' all to have weight over your spine to like start to strengthen your spine. So I feel like the one disservice for women is that they never, they are so worried about their bone density and like that they need to be strong, but they never actually everything they're doing is like laying down and doesn't use gravity as even a sister.

[Michael Bostic]

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[Emily]

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[Lauren Everts]

One product that's a ride or die in my routine for the last 10 years is caffeinated sunscreen. I like my sunscreen to be caffeinated because it tightens the skin and preps it before you put on makeup, but it also tightens my pores. So I found this one brand. It was like this random brand years ago, and I became obsessed with it. And I think that they went out of business. So I decided to create my own with fresh ingredients and make it exactly how I wanted it. Caffeine was obviously the first ingredient, and then I wanted an SPF that was 40. So we designed this beautiful SPF. It's packed with caffeine. It lifts, it tightens, it reduces puffiness while you're getting protection. So how I use this is I do my whole skincare routine. I put on my brow peptide and then I take a damp beauty blender and I put on the caffeinated sunscreen. And the caffeine gives you this really pretty tinted look to your skin. I just noticed that my skin looks awake, it looks glassy. It looks pretty with this sunscreen. And it makes sense because it's mixed with the caffeine. I'm so proud of this formula because I literally had my hand in every single step of the way. And it's one that I think you'll love too. It's a clean formula, it's fragrance free, it's not greasy, it's lightweight, it doesn't have a white cast, and it gives you just a pretty tint.

[Emily]

You can't go wrong.

[Lauren Everts]

Upgrade your daily routine with the Skinny Confidential caffeinated sunscreen. Go to shopskinnyconfidential.com and get it delivered.

[Emily]

Right to your door.

[Lauren Everts]

Are you a fan of heavy weights or do you like medium? What's your vibe on weight?

[Sandy Brockman]

I'm a fan of heavy weight weights. If you have good technique.

[Lauren Everts]

Okay.

[Sandy Brockman]

And I don't mean just good technique. Like, it looks good on the Instagram cameras. Like, I want you to feel that muscle. So you're, like, in. You're. You just turn the mirror, like, back inside of you, and you're like. And I tell you, like, Lauren and Michael, I want you to do these reverse lunges, and I want you to use your glute max as your primary mover. I'm saying so many words to y', all, right? Glute max is your primary mover. Now you have to turn your eyeballs inside and say, where's my glute max? And now you have to see that muscle.

[Lauren Everts]

I know where I am.

[Sandy Brockman]

You have to use it. Yes. Yeah. So that's when I want you to go heavy, is when you're like, cool on everything. And you're like, okay, let's just grind. Let's stress this muscle that she wants me to stress, not everything else.

[Lauren Everts]

What do you want your legacy to be with training?

[Sandy Brockman]

I want my legacy to be that I have learned so much. Most women don't stay in the game as long as I've been in this game. They really.

[Lauren Everts]

And it's a man's world.

[Sandy Brockman]

It's a man. I have no idea the hell I've seen. It's another show, but I'm just kidding. No, but. But honestly, because it's. It's really. I love being a person.

[Michael Bostic]

How long have you been doing this?

[Sandy Brockman]

I've been doing it for over 20 years. Like. But let's just say it this way. Since I'm 15, I've been coaching. I've been teaching my parents how to move. I've been. I've been really interested in. I'm so. I'm so in love with the human body. I think it's so fucking cool. I think people that understand the body, to me are like, it's. It's next worldly. You know what I mean? Because the body's your vehicle that carries you through this world forever. You only get one body, and I think it's so interesting. So since I'm 15, I'm looking at people, I'm wondering, like, how, you know, we can change. So. But I've been, I mean, more than 20 years. Probably 25. How old am I? Yeah, like, right. At least 25 years, but. But my legacy would be that I fucked up a lot and I did a bunch of stupid shit, but I. But I learned from it. And instead of. And instead of just taking what I. My toys and running away and keeping it for myself, I want to share with everybody what. I don't want to gatekeep this because I understand how it works now, but it took me a long time to understand that.

[Lauren Everts]

What's my body gonna look like?

[Sandy Brockman]

Oh, brother.

[Lauren Everts]

Let's round it out after I lose 30 pounds.

[Sandy Brockman]

Oh, my God. Body yaddy yachty, y'.

[Michael Bostic]

All.

[Sandy Brockman]

What you don't know is that Lauren has, like. Like, slim. Fucking slim. Thick, like, thin. Like, your hip bones are, like, narrow. Your ass is popping. Oh, my God, I'm excited.

[Lauren Everts]

The ass is.

[Sandy Brockman]

Can I say that? Okay.

[Lauren Everts]

Yeah, go for it.

[Sandy Brockman]

Okay. No. Oh, my God.

[Lauren Everts]

The ass is big right now.

[Sandy Brockman]

It is. I love it because I've got so much to work with.

[Lauren Everts]

It reminds me in the olden days when those women used to wear the bustle. Those bustles? Yeah, for the butt.

[Sandy Brockman]

I have, like, a bustle right now. And that was one of the reasons. Is because all we did was open your hips. And once your hips opened, because you do have narrow, like, hip. A little narrower hip bones, your butt went, like, shot straight up.

[Lauren Everts]

You know those toys that the kids pop the. The thing out?

[Sandy Brockman]

Yeah.

[Lauren Everts]

You can get them at the gas station.

[Sandy Brockman]

Yeah.

[Lauren Everts]

Yeah. That's what you did to my eyes.

[Sandy Brockman]

Yeah, that's like what I did. But imagine that if you hadn't done the. If you were like, I just got to start working out. Da, da, da. And you went straight and you skipped the correctives or the mobility, you would have never gotten that result.

[Lauren Everts]

No, it's been great.

[Sandy Brockman]

Yeah.

[Lauren Everts]

If you guys are in Austin and you want to contact Sandy, she's on Instagram.

[Sandy Brockman]

Yes, I'm on Instagram. Sandy Brockman Fitness.

[Lauren Everts]

And then if you also want to work out with our other trainer, Brent Bodies by Brent, you can work out with both of them in Austin if they have availability.

[Sandy Brockman]

Yeah, that's. Yeah.

[Lauren Everts]

But if they don't. And you really don't.

[Sandy Brockman]

Yes. So I really don't right now.

[Lauren Everts]

No, you don't. I've seen you have a way people away. I think that's why we are so excited that you've joined the Obey platform, because people can literally go travel with you. I'm gonna use the app whenever I'm in there.

[Sandy Brockman]

Me talking for 30 minutes straight.

[Michael Bostic]

Yeah, there's like a. There's a ton of great stuff on there. But again, guys like Dear Media made this acquisition or this year with Obey. It's an incredible platform and you have a 30 day free trial for everyone. So again, no, no risk and just use Code Skinny. And you can check out Sandy's program. What's it called? It's the Strength Collective.

[Sandy Brockman]

Yes.

[Michael Bostic]

A six week progressive strength plan. Also check out those ASRV clothing because it's cool and they just.

[Sandy Brockman]

I really like those.

[Michael Bostic]

Well, they just launched women's clothing. They never did it before. It was only men, so I was just having fun.

[Lauren Everts]

They can go to obey fitness.com for the 30 day free trial. And what are they gonna find on there? It's called the Strength Collector. Tell us exactly what they're gonna get.

[Sandy Brockman]

Okay, so you're gonna get a six week program that has basically it'll progress you to the first two weeks and then the second two weeks and then the third two weeks. So the first is going to be you're going to do the same workouts for two weeks. Because I am not into random. You got to do the same. You know how y' all have to do the same stuff. So the first two weeks y' all are going to do the same workouts. Upper, lower, then you're going to move to intermediate. And then weeks four and five, or excuse me, three and four, you'll do intermediate, you'll do one week and it's the same workout the next week. And then the last two weeks you'll move to the advanced and then you'll do two weeks straight of that. So six weeks is what I asked for from Obey because that gives me just enough time to make a difference in someone's body. Four weeks, like, I feel like it's too fast. So they gave me this, this luxury of six weeks. And they're going to find some correctives that no one's seen before of mine, which is really cool. That no one's seen. And they're gonna see me talking you through the movements. Just like I'm with y'.

[Lauren Everts]

All.

[Sandy Brockman]

Exactly how I talk to y'. All. And they'll see how I train you.

[Michael Bostic]

Yeah. And guys, we've talked about Obey Fitness on this podcast before, but if you're new to it, it's basically, you know, it's an app that you can do right from your own home or hotel and you can basically do an assortment of different workouts. Work out with Sandy and.

[Sandy Brockman]

Yeah, but if you don't want to.

[Lauren Everts]

Spend any money, like, let's Say you're listening and you're like, I don't want to spend any money, you guys. A 30 day free trial.

[Sandy Brockman]

That's cool.

[Lauren Everts]

So my thing is every single person go sign [e-mail] and use code skinny because you literally get access to Sandy for 30 days for free.

[Sandy Brockman]

Which means so much. Like, I promise, like I even got sick of myself talking. I'm not gonna lie.

[Lauren Everts]

I mean I hear you talking every.

[Sandy Brockman]

Day in the best way. Like I was, like I was throwing out. Like, you're gonna learn so much. And again you're gonna. I'm going to be preaching the basics to you. The basics are what matter. We don't even go into anything fancy until we master the basics. And then once we master this six weeks, then let's see, you know, then we're gonna, we're also doing waist to hip ratio on there, meaning you're gonna measure at the beginning of your six week, your waist, hip ratio. And then we're gonna do a re measure at the end, which is, I love that.

[Lauren Everts]

And also like this is a good one to send to your friends, your family, like your mom.

[Sandy Brockman]

I think it's really accessible. Like really, you can really do it in your living room. You just get like a bench and a couple dumbbells. Like everybody has that.

[Michael Bostic]

I think it' too for people. Like, you know, I mentioned my dad earlier and a few years ago I got him back into strength training. Mom, I know you're listening to this and I want my mom to start like there's. Yes, I think there's, there's a lot of women in particular that have never been introduced to strength training. I'm not trying to be sexist, but it's true. Like it's been, it has been a man's game. And I think it's exciting for me to watch because I mean you've been doing this for forever, but Lauren over the last four or five years now, like this was the first introduction to start strengthening. Like her whole life she never did it. And I think that's, that's a story for a lot of women. You just don't get introduced. Like I know my sisters for sure didn't get introduced to it till later.

[Sandy Brockman]

Well, and like, and I was a good way to introduce it to it. It's a weird world because we're living where these 20 year olds are going to the gym and they're doing strength training and then we have a world where girls are not eating and they're getting very, very Thin. So it's like, I pray that the strength training will overcome that thinness.

[Michael Bostic]

You know what it is, though, too, I think sometimes, like, I think because you're a woman who strength trains and understands a woman's body, you introducing this to women is different sometimes than a man.

[Sandy Brockman]

Yeah. Yeah.

[Michael Bostic]

Like, not that there's wrong. Men can do it.

[Sandy Brockman]

Yeah.

[Michael Bostic]

But I just think that, like, I know, you know, as Lauren's postpartum, like, she's more comfortable doing this with you.

[Sandy Brockman]

Yeah, no, I think that's a thing. I mean, I think, like, it's. It with. I like to go to a woman sometimes. You know what I mean? Just like a man likes to go to a man for certain things sometimes. Sometimes, like, no offense, men, but if I want to get this straight shit, I go to a woman.

[Lauren Everts]

Well, I think when you're postpartum, too. Yes. I like, sometimes I think it's good for a woman when you're postpartum to switch to. To a woman for a while because they understand.

[Sandy Brockman]

Yeah.

[Lauren Everts]

And I will.

[Sandy Brockman]

No, I mean, yes, exactly. And especially postpartum.

[Lauren Everts]

Yes. I will say that you and Brent and whoever I've been around that that recommends strength training has really changed my relationship with food and how I feel about my body. I wasn't. Wasn't scared to get pregnant this time because I know with lifting and strength training that it comes off. And there was something really liberating about that for me.

[Sandy Brockman]

Yeah.

[Lauren Everts]

Because for so long, I felt like I had to, like, eat less to get to my goal.

[Michael Bostic]

And also when you strength train and you're eating protein, you know, the protein is going to build muscle synthesis. And so, like, you're not as scared of food either.

[Lauren Everts]

Yeah, I'm not.

[Sandy Brockman]

That's so good. That's what I want. That's what I want. Because you know how it is. I mean, that's. That's really the thing your body's gonna. If you. If a pound of. A pound of, like, muscle compared to a pound of fat, like, if a girl really could see that, what that looks like on your body, like, it. You know, they say toning's not a thing, but like a pound of, like, tight muscle versus like a pound of fat is like, you could swap £10 for £10. I feel like it would look so much better.

[Michael Bostic]

So I was watching. I was watching a video of this. I won't say who the guy was the other day. And he was what? And he's really in shape. He's got a lot of muscle, and he was eating. And if you were to, like, show what he was eating to some of the health people that come on the show, they'd be freaked out. But I think people that weight train and build muscle know, yeah, like, you can get away with eating sometimes some of these, like, quote unquote unhealthy foods because your body just needs the fuel.

[Sandy Brockman]

I mean, that's why I want y' all to get to maintenance as soon as possible, because everyone's like, don't have a drink of drink. It's okay to have a drink in my life. Like, so, like, once you get. You know what I mean? Like, for a while, you'll, like, get. You'll have to fight.

[Lauren Everts]

We had a couple drinks the other.

[Michael Bostic]

Night, but here's the thing.

[Lauren Everts]

Maybe one too many.

[Michael Bostic]

You. You work out with me enough. I mean, I'm in decent. I'm in decent enough shape. But, like, tonight I will go and I will eat whatever I want in the restaurant. I will have drinks, and I won't worry about it at all, because I know that I'm doing the workouts and building muscle, so I don't have to worry about that going to bad places.

[Sandy Brockman]

And I think, like, what the problem is, is, like, girls are just trained to worry about calories so much. These calories and that calories. And if they'd understood that you're. Let's go back to the eating. If you. You. You eat every three hours, your body, like, becomes like a. With muscle on it becomes like a furnace.

[Lauren Everts]

Not.

[Sandy Brockman]

It's not like you're literally hot, but it burns up the calories. So if they understood how inefficient it was to just count calories, just make your body the machine, the calorie burning machine, and you never have to really work. Just don't be an asshole. Right? Like, don't eat, like, horrible, but, like, you eat pretty good. 80, 20.

[Michael Bostic]

Yeah.

[Sandy Brockman]

And you're good for the restaurant. We ate.

[Lauren Everts]

We ate duck hearts. Well, you didn't eat it. Just.

[Sandy Brockman]

Just.

[Lauren Everts]

I did at P. Today.

[Sandy Brockman]

I know. That was wild. They were frozen or not frozen.

[Lauren Everts]

They're good frozen.

[Sandy Brockman]

They were. They look so good.

[Lauren Everts]

Yeah, she cooked them. Really?

[Sandy Brockman]

She seasons them really well.

[Lauren Everts]

We are going tonight.

[Sandy Brockman]

Yes.

[Lauren Everts]

To walk downstairs to the Kimberly, and we're going to have. Have you had their. You got to try their beef.

[Sandy Brockman]

What is it in there, y'? All?

[Lauren Everts]

Beef tallow.

[Sandy Brockman]

Okay, I'm gonna try.

[Lauren Everts]

No, not beef tallow. What is it called?

[Emily]

Called?

[Sandy Brockman]

That's good for you. I'll eat that. Yeah.

[Lauren Everts]

And I'm not gonna have six margaritas.

[Emily]

Oh, my God.

[Sandy Brockman]

No.

[Michael Bostic]

The last time we went out, I was done.

[Sandy Brockman]

Margarita gang.

[Lauren Everts]

Yeah, that's the text thread.

[Sandy Brockman]

No, it was because y' all went for the third margarita. No, I don't even.

[Lauren Everts]

No, I'm my new drinks back.

[Sandy Brockman]

And I was like, y' all are.

[Michael Bostic]

Lauren's move.

[Sandy Brockman]

I was cross eyed at the first margarita. I swear to God.

[Michael Bostic]

Lauren's move at the table. Table every time is like, everybody will be on, like, the moon.

[Sandy Brockman]

Yes.

[Michael Bostic]

And she'll look with like a. Like a cross eye at the waitress or waiter, and she'll say, we'll have another round.

[Lauren Everts]

Like, I never go out cross eyed.

[Michael Bostic]

Yeah. But then everyone's, like, on the floor of the bar. We can't do anymore.

[Lauren Everts]

You know what my new drink is?

[Sandy Brockman]

You are Brad's son.

[Lauren Everts]

Yeah, I'm Brad.

[Sandy Brockman]

I mean, son. Daughter.

[Lauren Everts]

Brad.

[Sandy Brockman]

You're Brad's daughter. I can't imagine Brad would be like, let's.

[Lauren Everts]

Hey, nobody brought over some elk pozole and cornbread from Moose Farms at the farmer's Market Martin Creek for you.

[Sandy Brockman]

Oh, my God. Okay.

[Lauren Everts]

And my new drink, just so everyone knows, is a. A tequila. Like an astral Tequila blanco on ice. Lots of ice in a tall glass with a side of Pellegrino.

[Sandy Brockman]

Yeah.

[Lauren Everts]

Or a Perrier if they don't have it.

[Sandy Brockman]

That sounds good.

[Lauren Everts]

And a shot of fresh lime juice.

[Sandy Brockman]

That's amazing.

[Lauren Everts]

That's the new drink.

[Sandy Brockman]

The last time we had no headaches.

[Lauren Everts]

I'm petrified of a margarita.

[Michael Bostic]

She's like, oh, wait till we get home, buddy. You're gonna get a good one.

[Sandy Brockman]

Dude. That third margarita take you into outer space?

[Lauren Everts]

Yeah.

[Sandy Brockman]

I told you. I used to know that guy. And he would. He was, like, super creepy. And his main question to all the girls was like, how many margaritas does it take to get you drunk? I was like, oh, gross. Oh, yeah. I was like, why? Why? Why do you need to know that?

[Lauren Everts]

Sandy. Everyone go follow her Instagram at Sandy Brockman. I'm a huge fan. She always responds to DMS. Definitely. You guys go get that free 30 day trial obey fitness.com code skinny. And the clothing company I was talking about is asrv.com.

[Michael Bostic]

Yeah, they just. They just launched women's clothing, so they never did that before.

[Sandy Brockman]

And I really liked them. I really like them. Yeah.

[Emily]

Thank you, brother.

[Michael Bostic]

All right, bye.

[Sandy Brockman]

Okay, bye.