How to Sculpt the Ultimate Butt, Burn Fat, and Build Your Dream Body ft. Sandy Brockman

Summary

Podcast Summary: "How to Sculpt the Ultimate Butt, Burn Fat, and Build Your Dream Body ft. Sandy Brockman"

Episode Information:

• Title: How to Sculpt the Ultimate Butt, Burn Fat, and Build Your Dream Body
• Hosts: Lauryn Bosstick & Michael Bosstick
• Guest: Sandy Brockman
• Release Date: July 3, 2025

---

Introduction

In this episode of The Skinny Confidential Him & Her Show, Lauryn and Michael Bosstick welcome Sandy Brockman, renowned as the "Butt Whisperer." Sandy is a seasoned coach and personal trainer with over two decades of experience, based out of the C4 Energy gym in Austin, Texas. Introduced to Lauryn through Ivanka Trump’s high praise, Sandy has been instrumental in Lauryn’s fitness journey, particularly in enhancing her glute development.

Sandy Brockman enthusiastically introduces herself:

Sandy Brockman [00:25]: "You will never guess who is on the show today. The one, the only, the Butt Whisperer."

The Importance of Glutes

Sandy delves into the critical role of glutes beyond aesthetics, emphasizing their impact on overall health. Weak glutes can lead to back pain, poor center of gravity, knee issues, and other musculoskeletal problems. Lauryn highlights a common misconception:

Lauryn Everts [05:20]: "People don't understand the importance of your glutes. They are not just for looks; they are essential for back health, knee stability, and overall functional movement."

Michael adds that many individuals overlook glute strength, often relegating their training to the back of their minds compared to more visible muscles like biceps.

Common Mistakes in Glute Training

A significant portion of the discussion addresses prevalent errors in glute training, particularly the overemphasis on quad dominance. Lauryn introduces the concept of the "Quad Conspiracy", where traditional strength training prioritizes quads over glutes, leading to imbalanced muscle development.

Lauryn Everts [16:06]: "It's better to be glute dominant. Every time they say that quads are maybe bigger than your glutes... I'm arguing that it's better to shift toward glute dominance for balanced and functional strength."

Sandy corroborates this by explaining how excessive focus on quads can inhibit glute activation, especially for women aiming for both aesthetic and athletic glute development.

Effective Glute Training Methods

Sandy and Lauryn outline a comprehensive approach to glute training, emphasizing correct movement patterns and muscle activation over sheer volume. They advocate for glute-dominant exercises and incorporating mobility work to ensure effective muscle engagement.

Key Components:

1. Corrective Exercises:

   • Couch Stretch [31:44]: A fundamental mobility exercise to counteract tight hip flexors, which often inhibit glute activation.

     Lauryn Everts [31:59]: "Couch stretch is the gateway to having good glutes... it's essential to reverse the damage caused by prolonged sitting."

2. Hinge Movements:

   • Barbell Back Squat [38:36]: Lauryn emphasizes the importance of proper squat technique, focusing on loading the glutes rather than the quads.

     Lauryn Everts [38:36]: "The best way and the fastest way to grow your glutes is to get underneath a barbell. Think about where the weight is distributed—directly over your glutes."

3. Mind-Muscle Connection:

   • Squeezing glutes consciously during exercises to ensure muscle engagement.

     Lauryn Everts [34:29]: "Think about your butt like a flashlight aiming at the ceiling. This visualization helps in activating the glutes properly."

4. Consistency and Recovery:

   • Training glutes four hours a week with proper rest to allow muscle recovery and growth.

     Sandy Brockman [62:08]: "You only need four hours a week. If you’re a newbie, initial conditioning and form perfection are crucial before progressing."

Nutrition Tips for Muscle Building

Lauryn shares her personal nutrition strategy, aligning with sustainable and effective muscle growth principles. She advocates for:

• High Protein Intake: Consuming 1 gram of protein per pound of body weight, distributed across five meals a day.

  Lauryn Everts [47:00]: "Breaking protein into small, consistent meals prevents your body from having to work excessively to digest large amounts at once."

• Balanced Diet: Incorporating whole foods like hard-boiled eggs, bananas, shakes, Greek yogurt, and lean proteins to support muscle repair and growth.

  Lauryn Everts [50:27]: "Dinner is usually something simple like chicken and vegetables or steak. Carbs are fine, just avoid junk food."

Rapid Fire Questions

Towards the end of the episode, Lauryn and Michael engage in a quick-fire segment with Sandy, covering topics such as favorite protein-packed snacks, gym faux pas, and glute idols. This portion adds a lighthearted and personal touch to the discussion, reinforcing key messages about glute training and overall fitness.

Notable Moments:

• Favorite Protein Snack:

  Lauryn Everts [73:59]: "Hard-boiled eggs."

• Worst Fitness Advice Heard:

  Lauryn Everts [75:29]: "Heavy, heavy hip thrusters. No matter what."

Conclusion

The episode wraps up with Lauryn promoting her ebook, "Built Not Bought," which provides a comprehensive guide to glute training and maintaining muscle health. Sandy praises Lauryn's method for its simplicity and effectiveness, reinforcing the episode's main themes of correct movement patterns, balanced training, and sustainable nutrition.

Sandy Brockman [75:43]: "Follow Sandy Brockman Fitness. This ebook is the real way to grow and keep your glutes for life."

Final Takeaways:

• Glutes are vital for both aesthetics and functional health.
• Prioritize glute-dominant exercises and proper movement patterns over volume alone.
• Incorporate mobility and corrective exercises to enhance muscle activation.
• Maintain a high-protein, balanced diet to support muscle growth and recovery.
• Consistency and proper form are key to achieving and maintaining your dream body.

Listeners are encouraged to implement the discussed strategies and consider leveraging Lauryn’s resources for a guided fitness journey.

---

Notable Quotes:

• Lauryn Everts [05:20]: "People don't understand the importance of your glutes. They are not just for looks; they are essential for back health, knee stability, and overall functional movement."

• Lauryn Everts [16:06]: "It's better to be glute dominant. Every time they say that quads are maybe bigger than your glutes... I'm arguing that it's better to shift toward glute dominance for balanced and functional strength."

• Lauryn Everts [31:59]: "Couch stretch is the gateway to having good glutes... it's essential to reverse the damage caused by prolonged sitting."

• Lauryn Everts [38:36]: "The best way and the fastest way to grow your glutes is to get underneath a barbell. Think about where the weight is distributed—directly over your glutes."

• Lauryn Everts [34:29]: "Think about your butt like a flashlight aiming at the ceiling. This visualization helps in activating the glutes properly."

---

This comprehensive summary encapsulates the essential points from the episode, providing listeners with actionable insights into effective glute training, common mistakes to avoid, and the importance of a balanced approach to fitness and nutrition.

Transcript

[Lauren Everts]

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 are bringing you along for the ride.

[Sandy Brockman]

Get ready for some major realness.

[Michael Bostic]

Welcome to the Skinny Confidential.

[Lauren Everts]

Him and her.

[Sandy Brockman]

You will never guess who is on the show today. The one, the only, the Butt whisperer. That's right, Sandy Brockman. She is a dedicated coach and personal trainer with over 20 years of experience and she is based out of the C4 Energy gym in Austin, Texas. I was introduced to Sandy Brockman through Ivanka. Ivanka Trump came on the podcast and raved about her as a trainer. And so I started incorporating Sandy in with classical Pilates and P volve and my trainer Brent and I noticed that my ass was getting nice and juicy thanks to her. I am so excited to not only work with her on a weekly basis, but to have her on the show. She is as real as they come. She's a tell it like it is kind of woman. And in this episode we're going to break down all of the myths about butt training, glute training. We're also going to share actionable, science backed strategies for building functional and aesthetic, aesthetic strength, especially when it comes to your butt. And she's going to inspire you. She's so, so cool and just knows how to connect with her body. I really like her as a person. She has an ebook called Built Not Bought and she is giving us the real details on how to build a juicy butt. Sandy Brockman, welcome to the him and her show.

[Michael Bostic]

This is the Skinny Confidential.

[Lauren Everts]

Him and her.

[Sandy Brockman]

The Ass whisperer.

[Lauren Everts]

Yes.

[Sandy Brockman]

Is on the show today.

[Michael Bostic]

What an introduction.

[Sandy Brockman]

Changing lives. Changing lives and butts everywhere.

[Lauren Everts]

Let me tell you one butt at a time.

[Sandy Brockman]

This woman knows everything that there is to know about butts. Glutes, ass, the shelf that I just learned about. I'm learning all different things about the butthole.

[Lauren Everts]

Yeah.

[Sandy Brockman]

If you guys sculpt your ass. Listen up, Sandy, welcome to the show.

[Lauren Everts]

Thank you.

[Sandy Brockman]

Okay, so just a little backstory.

[Lauren Everts]

This is my legacy, by the way. Buttholes and shelves.

[Michael Bostic]

Funny enough, it's maybe my legacy as well.

[Lauren Everts]

I know. And I mean, at least it's fun.

[Sandy Brockman]

Listen, Michael's ass is going from a good ass.

[Lauren Everts]

Yes.

[Sandy Brockman]

To an exceptional ass. Working out.

[Lauren Everts]

We're putting some mass on that ass.

[Sandy Brockman]

We're putting ass.

[Michael Bostic]

I was telling somebody the other day, Sandy, I was like, well, I'm training with Sandy and she has me looking at male rugby Players asses. So, like, if you look at my history, there's, like, pulled up, like, male rugby asses.

[Lauren Everts]

That's exactly right.

[Michael Bostic]

And it's a little bit awkward because I've never found myself, but I'm trying to understand what you're trying to build there.

[Lauren Everts]

Yes.

[Michael Bostic]

So my search history is very questionable.

[Lauren Everts]

This is very good. So can we talk about males and glutes first?

[Sandy Brockman]

Yep. Michael's going to pour you a shot.

[Lauren Everts]

Of stall to get.

[Michael Bostic]

This is my new favorite. Do you want the anejo or the blanco?

[Lauren Everts]

I don't know the difference. What? You're wasting that question on me.

[Sandy Brockman]

Explain it, Michael.

[Lauren Everts]

Well, it's gonna be which one's better? Whatever the better one is.

[Michael Bostic]

Listen, I would say that's a hard thing. You'll have people still split the audience. I think it depends what you're doing. Some people really like the blanco. Some anejo. I think, for our purposes, we'll go with the happy birthday.

[Lauren Everts]

I think that that just because it's.

[Michael Bostic]

A little bit of a flex to say you have, like.

[Lauren Everts]

It's really a flex. Actually. Never had a birthday wish on a tequila bottle for me.

[Michael Bostic]

It's a bit of a flex, huh? Like, to have, like, an engraved happy birthday.

[Lauren Everts]

How long ago was your birthday?

[Michael Bostic]

March.

[Lauren Everts]

Okay, so. Well, we should open it. Okay. So my. And then Lauren's gonna sniff it.

[Sandy Brockman]

I'm gonna sniff it.

[Lauren Everts]

So you're gonna sniff the cap.

[Sandy Brockman]

So sad. While he's pouring the tequila. Okay, just to give context, I obviously work out with Brent. He's my trainer. He's been on the show before. And I started specialty training with Sandy on top of Brent, and we're focused very much on the ass. I also am doing classical Pilates, so that's kind of my workout gamut for the week right now. And I figured that I would have Sandy on because not only is she so funny, she just knows everything about the butt. And it's been so interesting to learn.

[Lauren Everts]

Yeah. Well, do we want to take this shot before I start talking?

[Michael Bostic]

Well, I poured, like, more of a sipping. We could shoot. It'd be a big shot. Okay, Sandy, this one's for you.

[Lauren Everts]

Here you go.

[Sandy Brockman]

Emily.

[Michael Bostic]

Emily Carson. Emily, I'm gonna give you Carson's Lauren. I would give you one, but you are.

[Lauren Everts]

I know.

[Sandy Brockman]

It smells good.

[Lauren Everts]

Here you go. You don't worry.

[Michael Bostic]

You can walk in the shot. It's okay. Well, we keep it pretty informal here.

[Sandy Brockman]

All right.

[Lauren Everts]

Okay. Here's toast.

[Michael Bostic]

But I don't think you want. It's a Pretty big shot. I would just maybe sip it. But if you want to shoot it.

[Sandy Brockman]

You can shoot it.

[Lauren Everts]

Is this. Where are y' all from? You don't know how to do shots?

[Sandy Brockman]

It's a shot, Michael.

[Michael Bostic]

It's a big shot.

[Lauren Everts]

We're going to do half a shot. Ready? Three, two, one.

[Michael Bostic]

Okay.

[Lauren Everts]

To glutes. Five pounds of mass on your ass. Okay.

[Michael Bostic]

To be honest, I ended up doing the whole thing.

[Lauren Everts]

That was a small. That was. I only did a half one, but.

[Michael Bostic]

I did the whole thing, and I didn't make a big face. So, you know, I'm a man. Carson.

[Sandy Brockman]

Sandy.

[Michael Bostic]

Oh, God.

[Sandy Brockman]

There's so much to get into with this.

[Lauren Everts]

Yes, yes.

[Sandy Brockman]

Let's start with what is the number one thing you see across the board that people do not know about the ass?

[Lauren Everts]

Well, I think it starts, like, to peel it back, like, a few layers. It starts with, people don't understand the importance of your glutes. I mean, I think that, yeah, we think that they look good in tights. They are, like, aesthetically great. But what I think that people don't understand is how important they are for your back health, your center of gravity, where that sits, your knee health, it all. There's so many things that stem from having weak glutes that people. I think, honestly, sometimes people don't think about them because they can't see them. So what you can't see, you know, the front muscles, everybody can see. So we can flex your bicep. It looks great, but, like, literally you can't see your butt. So I think half the time people forget about their glute muscles. And then we sit and then they turn off, and then we have all these problems that stem around from having glute muscles that don't turn on anymore. Even if you have glutes that are looking okay, if you're not creating, like, if you're not activating them and doing mind muscle connection with them, then you are going to lose them at some point, and then you're going to go to a PT or chiropractor or doctor and say, I hurt my back. You know what I'm saying?

[Michael Bostic]

I said something on the show one time and. But I couldn't articulate because I don't have the expertise that you do. And I was saying, like, you likely don't like the reason so many people have back pain is likely because they don't have glute muscles.

[Lauren Everts]

Yes.

[Michael Bostic]

And I was. And I was. And people are like, oh, no, I just had back pain. I know. You probably, yeah.

[Lauren Everts]

What you're just saying sits right here. And it is very important for your back. And if it is weak, it is one of the things that. That I think that half the population goes to the doctor because they hurt their back and their glute medius is probably weak. So what happens is in a fitness environment, they're sent to a physical therapist, right? So a physical therapist, now you have a bad back. And what a physical therapist does, they have to rehab and make your glute media stronger. Right. Because you have a bad back. So now it's. Now it's on the physical therapy side. But the way that I see it done and the way that I train everybody is that we start to combine those physical therapy sort of treatments. I'm not a physical therapist at all, and I do defer to them very often, but we do some of their methods of strengthening stuff through, like, correctives. And I have you do couch stretch and things like this and mind muscle connection with strength training. And those two things together will really make your glutes strong. And then now you have the center of your mass is your glutes. What's happening now is that you'll see a lot of people, they sit all day, their glutes turn off, their backs turn off, their glutes turn off. I said, I sent something to you that said. Yeah, thank you. Yeah, and we talked about that. Lauren, instead, don't shrug, but come down, right? Sit in your. Sit in your posterior chain, which is your. Which is your back, and then your glutes. But what I was saying, I said I thought this was funny, but if. Can we say bad words on this show? Yeah. Okay, you've met us before. Okay, so you know us for glutes. Okay, so if we're talking, why are glutes so important and what is inhibiting them so much? I was saying your hip flexors are like cock blocking your glutes. Okay? So if I'm sitting like this, these are hip flexors and they're not anatomically correct. And fitness community come for me. But I'm just saying this is for general population. There you have five hip flexors that run right here. We sit all day. These get tight and short. Once these get tight and short, guess what doesn't access anymore? Your glutes. When we sit like this all day, guess what gets tight and short? Your upper chest and your neck.

[Michael Bostic]

And for those that are listening, you can watch on YouTube to see what.

[Lauren Everts]

She'S saying, but you start to look old. Well, yeah, your Posterior chain is. Your posterior chain's for go and your front is for the show. So you should be stronger in your posterior chain. When I say posterior chain, what I mean is basically glutes, hamstrings, lats, back. That's what your. Your back of your body's supposed to look the best and hold you up and be your strongest. And then the front is all just at the leisure of the posterior chain. What's happening in our society now is everyone's sitting, they're shortening, they're tightening here. And your body loves you so much. This is what I love about the human body. And I think I've talked about this. It will say, God, Michael, I don't. That seems like a lot of work for you to activate those lats and those glutes. So we're just going to start letting them go away. Yeah, yeah.

[Michael Bostic]

I mean, you know, in my case, because we trained together.

[Lauren Everts]

Yeah.

[Michael Bostic]

Like, I have to actively work to go back like this and down. People listening and I'm putting my shoulders back. But then I was also. So for the reasons you're highlighting. But I was also reading this article the other day, and it says people that side sleep. It even compounds the effect because you're, like, on your side.

[Lauren Everts]

Oh, yeah, yeah. Just. What? Okay. And I'm taking this and I take a lot of different. That what you think is cool, Lauren, is I take a lot of different approaches from different places. If you take from the PT world, they'll. First thing they'll ask you is, how do you sit all day? What is your pattern constantly? Well, if it's side sleeping, that's how your body starts. Your body starts to mold into the pattern that you're sitting or sleeping in. Your body starts. It loves you. So it's like, it seems like she wants to do this and shut off her bigger muscles. So let's. You know what I mean? It's trying to. It's trying to save energy for your brain, you know, so it'll let you go into, like, these compensatory positions just so that it doesn't take more energy away. So what we have to do is say, no, sir and no, ma' am. We are going to be living with our glutes on and our back on. And we thank you for trying to let us do all these things, but through mobility and strength training, we're going to stand like we're supposed to as humans and situations.

[Sandy Brockman]

There's so many things to get into with you, but one thing that you've Told me that's so interesting is you said that dancers and strippers and girls that know how to twerk have amazing assets.

[Lauren Everts]

Yes.

[Sandy Brockman]

And I want you to explain your theory to TikTok and the Internet and the podcast.

[Lauren Everts]

Yes.

[Michael Bostic]

We have a big stripper community that I love.

[Lauren Everts]

Hey, we're taking. We're taking pole classes.

[Sandy Brockman]

Don't worry, I won't take them pregnant guys.

[Lauren Everts]

Okay.

[Sandy Brockman]

We're taking poll classes.

[Lauren Everts]

We really are. I would love to. Okay, this is the thing with hips. Okay? So again, when I was trying to figure out how to grow my glutes, we didn't. I was a hard grow, like, grower of my glutes. Right. I did all the right things. I've been a strength coach for 20 years. I did. I knew what I was doing. Right. I just needed some push. And it was a physical therapist that gave me that push to say, Sandy, your body's 3D, and what's happening on the front of your body is. Is affecting the back of your body, and what's happening on the back of your body is affecting. And I was like, whoa. And that was mind blowing to me. And a strength coach never told me that. It took a physical therapist to tell me that. Right? So that. And then that my. My light bulb went off and I was like, oh. And I. I did a check in with my hips, and I was like, these are. These hips are like. I can barely swivel them around like a stripper. I can barely move them up and down. I have no rotation. I'm tight. This can't be right. So then when I started to come, I started to watch twerking videos. I started to watch stripper videos. Salsa girls, girls that know how to salsa. Everyone wonders why Latinas have such a good ass. One of the reasons is because their hips are open. Their hips are on a swivel. If you watch girls that can twerk, what they have is a lot of access into their lumbar spine and the ability to move it very fluidly. Right? And so they. They. Their ability to sort of, like, move their back. Everything else stays still, and then their ass pops up and down. So what I researched was all these different ways that these girls had good asses without even trying, without strength training. Show me how you have a good ass without strength training. And that's like. Was the. And then we add strength training on top of that. Now we're in business. So that's what I did. I researched. I looked at what. What I. What I try to express is that Yes. I want everyone to have big glutes, but I want them to be athletic. And that's where the rugby that you said came in. Where we. You. I had you looking. Because what I want is women and men. If you look at a dancer's ass, it's very athletic because she has to use all the muscles in her ass to control her hip bones. Your glutes are attached to your hip bones. Right. So once those get. Once your hips get moving and around through correctives. Mobility activations. Dance class. I love a dance class. Just for that reason, your glutes start to come back on.

[Michael Bostic]

Outside of, you know, doing the things we know are bad for us, like sitting for long periods of time, not being active. What are people doing wrong in the gym when it comes to building their lower body?

[Lauren Everts]

Yeah, that's a really good question. So it depends on. Well, okay, I'm going to cover it for women because I feel like they're very underserved, but it will also cover most men. So what's happening? And then we were talking about. This is something I'm calling the quad conspiracy. And I'm very serious about it because I'm a strength coach for 20 years. It's usually me and about 10 dudes standing around, right. Like my whole life it's always been me and like ten dudes standing around. And I love my male trainers. Nothing about male trainers, but if you go back and you look in history, most of the strength coaches are based out of the bodybuilding world. You know, some of them, like, you've got the power lifters, like all that stuff. Yeah, they are into the strength, but most of them, aesthetically, if you come to a personal trainer and you want to look different esthetically, a lot of the trainer males have the bigger quads, smaller glutes, big upper body, and then like a quad sweep. Right? That's a good look. That's a bodybuilding competitor. And for males, that makes a lot of sense. They need to be big on their upper body. They want to have good quads. You know, it's like. And they have good backs, but. But their glutes are usually smallish. So what happens is when women come to me and they have, I want to grow my glutes. What I see, the first thing I watch is 10 air squats. I can tell what everybody's been doing through 10 air squats. Everybody that comes to me has to do 10 air squats. As soon as I see them, first time or 20th time, doesn't matter. But I Need to know. I'll know exactly where you've been, how you've done it. I can tell. But the first thing I'll see is a lot of people using their core quads to descend on something like a squat. When you descend in ascent with your quads, they're obviously going to get stronger. Is that right or wrong? Is it better to be glute dominant or is it better to be quad dominant? I'm going to argue that it's better to be glute dominant. Every time they say that quads are maybe bigger than your glutes or they. Science says that. I don't say that I want my glutes to be bigger than my quads. Right. That doesn't mean, like, my quads are going to be small or anything. It just means that over time, people have been doing this quad dominant patterning.

[Michael Bostic]

So most people have bigger glutes than quads.

[Lauren Everts]

Bigger quads than glutes.

[Michael Bostic]

Sorry.

[Lauren Everts]

Okay. Yeah. And one of the reasons in the gym, like, one of the reasons because I was talking about mobility and stuff, but another reason is when they go into strength train, sometimes the person that's looking at them doesn't know what they're looking at. They're not. They're training a muscle and making it bigger over and over and over. When the client, especially women, wanted bigger glutes, not bigger quads, but they're saying, I'm working out. This doesn't make any sense. This guy's. And this girl, or whoever it is, is. So they know what they're doing. But if you keep using a muscle over and over and over, it will get bigger. So what? The way that I coach is to get your hips open to understand your feet. That's a whole nother story for people who understand about feet. But get your hips open and then start using your hips to lower and raise in all your movements in lower body. And that's glute dominant patterning is what I call it. And all it means is now that's your primary mover. And you stop turning on your quad every time you go down and you go up.

[Sandy Brockman]

And with me, when you had me working out with you, whenever you do, you have me doing mobility almost not half. I would say like a third of the time I'm. I'm stretching my hips.

[Lauren Everts]

Yes, absolutely.

[Sandy Brockman]

This badunka dunk right now is.

[Lauren Everts]

Oh, my God, I am so excited about that.

[Sandy Brockman]

Yeah. Well, we're. We're preparing.

[Lauren Everts]

I know. Oh, my God. Poor, poor Lord. I always, like in the Mirror act like I'm cutting off your stomach. I'm like, look at the ass.

[Sandy Brockman]

She's like, that poor baby. Wait till you're not pregnant. Look at your ass.

[Lauren Everts]

Not that I want any hurry, but.

[Michael Bostic]

I was telling her that it's probably good that she's been training like this while she's pregnant, because when she gets. When she's done, she's gonna have, like, a really strong foundation.

[Lauren Everts]

Absolutely, absolutely. And that was a really good question, Lauren. Like, why? Why? Why would I know? Because a lot of trainers that get you in, rah, rah, let's go. You know, this, go to this and go to that, and go to this and go to that. And a lot of people are just moving through the movements, but they're not attaining their goals. Right. So for someone like you, I've got to pull you back five steps, right? And say, everything now is about your patterning and mind muscle connection. So if you want to be a glute dominant athlete, what I'm going to have to do is start to mobilize the areas that are tight, and you're going to have to start connecting and loading and understanding where your glutes are as opposed to your quad. And then once we have that talk. You too, Michael. Once we have that talk, then a lot of it is now up to you. In the workouts, when I say to you, Lauren, are you using your quad or your glute? No one ever asked you that question before, right?

[Sandy Brockman]

No.

[Lauren Everts]

It's an interesting question.

[Sandy Brockman]

It's an interesting question.

[Lauren Everts]

Yes. And so now you have to look, think in your brain and go, oh, God, shit. Now I got to think about. Am I? And now you're making a mind muscle connection.

[Sandy Brockman]

You also will be like. The way she. She preps me is she'll be like, okay, butthole.

[Lauren Everts]

Oh, yeah, butthole flashlight. Okay.

[Sandy Brockman]

Pretend like your butthole is a flashlight to the ceiling.

[Lauren Everts]

Yes.

[Sandy Brockman]

So when I go down, I pretend we're not. Yeah, you can demonstrate. Everyone should go watch. Hold on. She's going to demonstrate. Go watch the YouTube.

[Lauren Everts]

My kids are in this picture earlier. That's okay.

[Sandy Brockman]

No, just show us. She's going to show us butthole to the field.

[Michael Bostic]

This is a very visual episode.

[Lauren Everts]

It really is. I hope.

[Michael Bostic]

Okay, Carson, keep your eyes on the eye level, Carson. All right.

[Lauren Everts]

Okay. This is so important, Lauren. So very good question. So the. So I've got you now. I've got you opening your hips on a swivel. Accessing couch stretch. Couch stretch is the gateway to having good glutes because remember, your hip flexors are blocking your glutes. So the next thing you have to understand is why do you do all these hinges and these RDLs? All these girls are doing a million RDLs. I know y' all. I know y' all are. Where's that camera? Oh, my God. Y' all are doing a million RDls. And you're doing. Basically doing hamstring stretches. That's all you're doing, is you keep stretching your hamstring over and over. An RDL is a Romanian deadlift. Why would a Romanian want to do this? Right? They would. They. They don't need stretched hamstrings so much as they need strong glutes and hamstrings. So what I teach is a way where your butthole matters. So everyone think about where your butthole is. Like, I'm serious. Like, y' all are doing that toilet paper, right? Like, think about where your butthole is. Like, I don't know how else to say it. I try to say booty button, but.

[Michael Bostic]

That'S another shot of tequila here.

[Lauren Everts]

Soon I'm still drinking mine. I'm so sorry, but y' all will appreciate this. So a lot of times, and you'll hear men, because I watch. I very old school. I watch very old school strength trainers, right? Very old school. Like, I'm basically like a 65 year old man with a cigarette, but like in. With a hair, with hair extensions and shit. Now it's very strange. So if you watch old ones, they want most of the tension in your glutes and not to go in your hamstrings. So let me show you what that looks like. Okay? So your. If your butthole sits right here, okay, you have to think about not just an rdl. Let's say I have two dumbbells. So if I am. Let's say I'm doing.

[Michael Bostic]

You never had someone in the studio put their butthole in the air live during the show. But there's a first for everything.

[Lauren Everts]

All right? You see where the. Y' all can't see, but there's a black ceiling that meets a white tile.

[Michael Bostic]

Don't. Don't give away.

[Sandy Brockman]

I can narrate too. So go on. You have to watch this on YouTube, you guys. Okay, go.

[Lauren Everts]

So now I'm going to try to put my butthole on the ceiling. Okay? So it looks like this. Now when you start, this is called the hinge. And the hinge is how everything starts with my workouts. Everything starts in a hinge. So a hinge is like A door. A door is shut in the hinge, and now your hips are open, so you want to think about putting your butthole on the ceiling. So you have to go hinge back, back, back. Now what I'm trying to do is, like, if there was a flashlight on my ass, it would be pointing up to the ceiling. My legs are as straight as they can be. They're not locked, but they're pretty straight. And then I'm going to pull my glutes back in and squeeze. So what you want to do is think about. Instead of just going down and up, this is what girls are doing right now. I see y' all. Oh, yeah, it's great. It's so fun. I know y' all are. Oh, yeah, I'm doing rdls. Huh?

[Sandy Brockman]

And you're in the corner.

[Lauren Everts]

I see what's going on.

[Sandy Brockman]

10 reps made for a mic.

[Lauren Everts]

Y' all already know this. 10 reps with me is a thousand bad reps with someone else.

[Sandy Brockman]

What you're saying is that when. When you're. I. I guess squatting down, you want to make sure that you're shining your butt to the ceiling as opposed to just stretching the hamstrings.

[Lauren Everts]

Okay, let me go back really fast. There's something. And if this is too technical, let me know.

[Michael Bostic]

It's a good exercise for the bedroom as well.

[Lauren Everts]

Ladies who want to grow their ass. No more with all this. All this garbage that I see on Instagram. Like, what then? Oh, I don't know. The million hip thrust 400 pound hip thrusters when girls can't even get their hips into extension.

[Michael Bostic]

Hey, actually, why do so. I mean, I as well go to the gym sometimes.

[Lauren Everts]

Yes, I know you do. Yes.

[Michael Bostic]

And I see these women, they're doing the hip thrust of the thing. Why are they so into the heavy hip Thrusters?

[Lauren Everts]

Okay, so this is great. This has to do with the quad conspiracy. Okay, so what they say to girls is, oh, you're gonna have to just do Hip Thrusters because it isolates the glutes. It's a good.

[Michael Bostic]

I love Hip Thrusters are nice.

[Lauren Everts]

I'm also not anti Hip Thruster to the world. I'm not anti Hip Thruster. Brett Contreras conform me. But I'm not. I love Hip Thrusters. But what the premise is, is if we take your legs out of the exercise and I just solely load your glutes, that seems like a good idea, because then I'm not growing their legs. I'm simply growing their glutes. And does that make sense? Yes, absolutely. Seems like a great idea. Two things happen with that. One is when girls start to go that heavy, they're usually not going into full extension. What a hip thruster is meant to do is squeeze at the top. That's the. The big. That's the big lift part, is the contraction, you know, when you squeeze your butt at the top.

[Sandy Brockman]

Yeah, but you're shortening your hips, right?

[Lauren Everts]

Well, no, I mean, some. Most of the time they. The. I see people on Instagram that are not even have mobility to have any business. They can't even get their hips through.

[Sandy Brockman]

Got it.

[Lauren Everts]

So now they're just working, like a bunch of little muscles. So they never even got their hips through and to the top so they could squeeze their glutes. But they went really heavy and it looked cool on Instagram. Right. So.

[Michael Bostic]

But what do they think the hip thrusts are doing?

[Lauren Everts]

So they think that girls love the burn, and hip thrusts feed the burn.

[Michael Bostic]

What the hell's the burn? Like when you just feel like your.

[Lauren Everts]

Workout'S burn, you know, like when they like. Yeah. Like, wait, what the burn. Like, sit here. Sit here for like 10 seconds and squeeze your ass as hard as you can. Squeeze it and, like, until it hurts. That's the burn. Wow. Which is also needed, by the way. We definitely. Can you feel it now? Squeeze one butt cheek like, 10 times.

[Michael Bostic]

For a long time before I feel that burn.

[Lauren Everts]

Squeeze the other butt cheek like, ten times. Okay. The burn is that part where like, you kind of like. It's like burning, you know? Yeah. Like.

[Michael Bostic]

Okay. It's like the end of your rapture.

[Lauren Everts]

Yeah.

[Michael Bostic]

Okay.

[Lauren Everts]

Okay. Yeah, but so women chase the burn. We're taught that the. And it makes sense. If you don't understand about how to grow muscle and stuff, the burn would seem like, well, this is logical. This is growing my glutes, you know?

[Michael Bostic]

You've been chasing the burn, haven't you?

[Sandy Brockman]

Yeah.

[Lauren Everts]

Yeah.

[Michael Bostic]

Because, like, the way that I train.

[Lauren Everts]

And don't get me wrong, the burn has a duty. It's just not the main one. Yeah.

[Michael Bostic]

But like, you know, it's funny because what I. You know, we have this debate with her all the time, you know, about like, over training. Chasing the burn. Probably too much.

[Lauren Everts]

Yes. Or chasing the. Chasing something.

[Sandy Brockman]

Chasing, chasing. Needing to check it off the list.

[Lauren Everts]

Chasing a to do list. Absolutely. And not under. And being in a root.

[Sandy Brockman]

Trying to optimize every second.

[Lauren Everts]

Absolutely, absolutely. And hearing that you're supposed to be working out and being a good noodle, like you are, and checking and making sure you're doing that.

[Sandy Brockman]

Doing the track.

[Lauren Everts]

But. Yes, but that. But over training is a real thing and I have a lot of check ins with my clients about over training.

[Sandy Brockman]

Well, because you attract, I think a lot of type A.

[Lauren Everts]

Yes.

[Sandy Brockman]

People who want to optimize their life. High performing people.

[Lauren Everts]

Yes.

[Sandy Brockman]

I. I found out about you through Ivanka.

[Lauren Everts]

Yes. Yes.

[Sandy Brockman]

You also train Jessica Rogan. Amazing looking amazing on your Instagram.

[Lauren Everts]

Thank you.

[Sandy Brockman]

And you train people who want to be the best.

[Lauren Everts]

They're both. I do. And I train people. By the time have gotten to me, no matter who it is, they are ready to really figure this shit out. They don't need another random workout. They don't need another trying to figure it out with somebody else. By the time they get to me, we're doing the deal. You're about to learn basic lifting done right forever.

[Michael Bostic]

All right everybody, listen up. Big news. Branch Basics, one of our all time favorite cleaning brands is now available at over 600 Target stores nationwide and Target.com, this is huge news. Ever since Lauren and I interviewed the founder of Branch Basics, Allison on this podcast, we cannot look back when it comes to our household cleaning supplies. So many of the household cleaning supplies we were using before have so many hormone disruptors, artificial ingredients, chemicals, things that families should not be breathing, should not be smelling, should not have in the house at all. Since we moved to Branch Basics, we no longer have to worry about these toxic ingredients in our cleaning supplies and we still get the same result, which is a super clean and sparkly house. Our kids can crawl around on the floor, our dogs don't have any allergies or problems, and most of importantly, I am feeling great because I do not have all of these harmful hormone disrupting chemicals in my cleaning supplies. Like I said, from everything from countertops to bathrooms, even tough stains, Branch Basics All Purpose Cleaner, Bathroom cleaner and their new stain remover Tackle it all. Plus they're gentle on sensitive skin and safe for babies and pets. To me, it's an absolute no brainer. You have a product that can do the same thing, which is clean the house cost effectively without all the harmful ingredients. So if you're tired of toxic chemicals lingering in your home, it's time to make the switch. You can grab Branch Basics products now at Target. Find their concentrate all All Purpose Cleaner, Bathroom cleaner and stain remover right on the shelves. Trust me, your home and your health will thank you. So shop at branch basics and 600 plus target stores nationwide or target.com you can also use my code skinny15 to get 15 off at www.branchbasics.com skinny15 again skinny15 for 15 off at branchbasics.com skinny15.

[Sandy Brockman]

We'Re all about skincare, self care and mindset shifts. But what about our libido? Yep, we're going there because here's the deal. Millions of women struggle with low sex drive and if you've been struggling to get in the mood, you are not alone. But guess what ladies? There's an option for you. It's a little pink pill called addi. The first and only FDA approved pill to treat frustrating low libido in certain pre menopausal women. Addy is clinically proven to increase sexual desire, decrease stress from low libido, and help you actually enjoy sex more often. So if you're ready to prioritize this part of your health this year and reconnect with your desire, talk to your doctor or head to addy.com that's a d d y I.com because you deserve to take back your sex drive.

[D]

Addy or FLO Bancerin is for premenopausal women with Acquired Generalized Hypoactive Sexual Desire Disorder HSDD who have not had problems with low sexual desire in the past who have had low sexual desire. No matter the type of sexual activity, the situation or the sexual partner. This low desire is troubling to them and is not due to a medical or mental health problem, problems in the relationship, or medicine, or other drug use. ADDI is not for use in children, men, or to enhance sexual performance. Your risk of severe low blood pressure and fainting is increased if you drink one to two standard alcoholic drinks. Close in time to your ADI dose. Wait at least two hours after drinking before taking ADDI at bedtime. This risk increases if you take certain prescriptions, OTC or herbal medications, or have liver problems and can happen when you take ADDI without alcohol or other medicines. Do not take if you are allergic to any of Addi's ingredients. Allergic reaction may include hives, itching or trouble breathing. Sometimes serious sleepiness can occur. Common side effects include dizziness, nausea, tiredness, difficulty falling asleep or staying asleep and dry mouth. See fall PI and medication guide including boxed warning@ addy.com PI addy.

[Sandy Brockman]

That'S a d d y I.com quick break to talk about Symbiotica.

[Michael Bostic]

Where do I even start these days with Symbiotica? They have so many incredible products. We have had the founders of Symbiotica on this show so many times because they have such a strong lineup of Supplements that we use on the regular, whether it's their best in class, magnesium, their vitamin C, their vitamin D concentrate, or their vitamin B supplements, they have it all. I think they make one of the best liposomal glutathions on the market. And what I love about Symbiotica supplements is they're liposomal, which means you actually eat them, which is going to absorb into your body much more efficiently than most supplements and pills. With summer being here, it's even more important to stay healthy, to stay strong, to make sure that we're feeling good, looking good, all of the things. If I were going to recommend my three summer staples, I would definitely check out their new Shilajit product. It just came out. It's in. Incredible. I would also definitely jump into their vitamin B. They make one of the most complex methylated B formulas on the market. And of course, their vitamin D3 supplement, which has K2 as well. Those three are going to set you off on the right path. Also, like I mentioned earlier, they're glutathione, which is a master antioxidant, is one of the best on the market. And like I said, they're all liposomal. So you can actually eat these. You can take them in these individualized packets that are great for travel, great at home, great on the go anytime you need them. And what I love is taking Symbiotica supplements is one of the easiest ways I found to stay consistent with my health goals, even during a busy summer. Summer. So check them out. Go to symbiotica.com TSC today to get 20 off plus free shipping. That's C Y M B I O T I k a.comTSC to get 20 off plus free shipping.

[Sandy Brockman]

So Emily's in the room. She wanted to sit in on this conversation. And if you were to tell Emily and everyone who's listening. Yes, that's a woman especially.

[Lauren Everts]

Yeah.

[Sandy Brockman]

Three exercises that can really put the work into the glutes.

[Lauren Everts]

Into the glutes.

[Sandy Brockman]

What are those three exercises?

[Lauren Everts]

Well, the first one's not an exercise. It's a corrective.

[Sandy Brockman]

Okay.

[Lauren Everts]

So I call it a corrective. That comes from the physical therapy world as well. And what that does is it's trying to correct something before you use it. So the first thing I would say is couch Stretch. So Emily's gonna go into couch stretch. She's gonna go in a minute aside every day, no breaks until I get to.

[Michael Bostic]

For those that don't know what that is, explain what that is.

[Lauren Everts]

Okay.

[Sandy Brockman]

I'll just show you No, I think that we should do a TikTok on it.

[Lauren Everts]

Okay, we'll do it. Yeah. Yeah. And if not, just Google couch stretch. It's everywhere. It's not couch. Yeah. C O U C H. And why they named it couch stretch was because you're supposed to do it so often, because you're supposed to reverse the damages of sitting that you're supposed to be able to be. It's about the level of your couch and you. They want you to do it at home.

[Michael Bostic]

By the way, tangent, but on this note, when I first started training with Brent, who, you know, and you've been on his show.

[Lauren Everts]

Yes. Love Brent.

[Michael Bostic]

And one of the things he did with me was he's like, get into couch stretch. And I. It's been years. I couldn't even get back and, like, sit up. I was so messed up from years of sitting. Now I can do it, and I do it with you and him all the time. But I didn't. I don't think people realize. Like, people should just try it at home right now and see how many people can't do it.

[Lauren Everts]

And the first thing you'll say to me is, when they do get into couch stretch, Emily will say something. She says, I feel it in my quad. Am I supposed to stretch my quad? And trust me, when I used to do CrossFit a long time ago, I used. They used to put us in couch stretch. These coaches were trying to make us stronger by having us access our glutes. I kept getting annoyed saying, why do they keep wanting me to stretch my quads? So I bend where y' all are, but you gotta do it every day. That's why it's important. It really is, like, the gateway to your glutes. So your first thing is not an exercise. It's a corrective.

[Michael Bostic]

We bought the machine at the house.

[Lauren Everts]

Yes.

[Sandy Brockman]

Cracked his head open on it.

[Michael Bostic]

Lauren bought a. Lauren bought a janky one. He cracked his head open with stitches.

[Sandy Brockman]

I wanted it in white. Oh, God.

[Lauren Everts]

I know I told you not to do that. I know you did.

[Sandy Brockman]

I went to buy it.

[Lauren Everts]

The tequila shop made me red, so I'll find red. Okay.

[Michael Bostic]

But then we got the other one. But it's a. It's not. It's not super expensive, and we can do it every day.

[Lauren Everts]

No, it's. I love. I, I. One day I'll have my own. But I love a unilateral squat stand. That's what it's called on the Google is unilateral squat stand. And it's Made, and it's about the perfect height. You can have it at your house, have it in your living room. Get your kids used to doing couch stretch.

[Sandy Brockman]

We can link it.

[Lauren Everts]

I mean, we sit so much, including them on their phones all day, you have to start reversing that damage. And couch stretch is a great way to do it. So, like I said, just Google that. So that would be the first thing. And then when you're in couch stretch, this is a thing that I have people do, is I start to have you squeeze your butt cheek on and off like a light.

[Michael Bostic]

It's harder than it sounds.

[Lauren Everts]

Hard.

[Sandy Brockman]

It gives me do this all the time when I'm working out.

[Lauren Everts]

And so I like people to think about it, like frayed wires. Right. So when you start to lose connection, it's like when a. When a wire, like, starts to fray and the connection's losing. Right. And so my best way to demonstrate that is to put your hip in extension and say, squeeze, because that's really hard.

[Michael Bostic]

Well, to be honest, when I first started working out with you and you told me to do that, I was shocked that I had lost that connection.

[Lauren Everts]

I know, right?

[Michael Bostic]

The reason I want people to try this at home now that we do it so consistently, trying to correct. And now I love it and I crave it.

[Lauren Everts]

And if I don't do it, you start craving. Yeah.

[Michael Bostic]

But I was so shocked when you first had me do it that I didn't have that connection. And then it was like a real light bulb. I was like, oh, shit. My body actually lost the mental connection to be able to do it.

[Lauren Everts]

Yes. And that's just for your glutes. I could find other muscle parts, too, that we, you know, let's start.

[Michael Bostic]

Let's just.

[Lauren Everts]

One day, I'm going to take another muscle.

[Sandy Brockman]

By the way, just side note, when you get to the second one, if guys grow their glutes, it ups their testosterone.

[Lauren Everts]

Yes.

[Sandy Brockman]

Which makes their penis harder.

[Lauren Everts]

I cannot, y' all. Okay, let's.

[Sandy Brockman]

If you guys are looking for a harder penis, let's talk about.

[Lauren Everts]

Let's grow those glutes if you want to. And then I swear Emily will get back to the other two exercises. Okay. If guys have bigger glutes, and what does that. It means you have stronger hips. Yeah. Let's go. Let's go.

[Michael Bostic]

Pull that clip.

[Lauren Everts]

Yeah. Like, let's. Now we're working with something. Now I've got.

[Michael Bostic]

Now you get some testosterone. Get some thrust going.

[Lauren Everts]

I've got power. I've got real power. You know what I mean, so let's. And they're. And they're mobile. We're done. And then let's talk about girls. I need to sell other ways. If girls get glute, like muscles on their butts that are attached to their hips and their hips can swivel, well, I'm saving marriages. And that's a true story because we're.

[Sandy Brockman]

Going to get into that.

[Lauren Everts]

I'm doing the Lord's work.

[Michael Bostic]

Who needs a marriage therapist? You could just go train with Sandy.

[Lauren Everts]

That's maybe why no one wants to put me, like, talk about me. And I'm a secret.

[Sandy Brockman]

So go on with. With number two. What's number two?

[Lauren Everts]

Okay, wait a minute. But wait, I have to. Let me just revisit this really fast. Okay, so once the power of. And the power of opening your hips and creep and getting muscle on your glutes is like, literally, it is life changing. And I. I'm not here. Like, I love strength training. I can coach anything. I strength train. I can do. I can do everything from Olympic lifting to. To powerlifting. I've done it all CrossFit in between Strength training. I think that the glutes are a great gateway to start teaching people strength training basics. And it's really important, and it helps your sex life. Okay. And I'm not kidding about that. And it's like, verified. It's verified. And I. It's so much fun. I mean, just, it's like, have a good time. It's kind of fun once you get muscles on your butt. But anyway, so Emily would start with couch stretch with glute activation. So you would sit in couch stretch and you would squeeze your glute on and off. And then the second thing you would do is a hinge. I showed you the hinge. And so what happens with people, there's two things that are going on. Your hips are tight in the front, but then also you've lost the ability to push your butt hole up. A lot of people are restricted and kind of squeezing their butt together and their tailbone is sort of tucked under. We talk about that pulling your sits bones out, making sure you're sitting on your sits bones and pulling the flesh out from underneath you. A lot of people get also stuck like this. So now we're stuck with a tight butt, tight hips, like, awful. So the ability to stick your ass way back and up. It's like, now you got to practice that as well.

[Sandy Brockman]

Okay.

[Lauren Everts]

So we get the front and we get the back. And then the second thing I would do is Just a back squat and a. I would put you on a barbell back squat. So a lot of times they'll say in the Instagram and stuff, well, squat's not the best way to grow glutes. You know, they'll say, oh, hip thrusters. And we did the test and it. We had the activators on there. And I'll tell you that that the. The best way and the fastest way to grow your glutes is to get underneath a barbell. And I'm a big proponent of barbell, and you know that. Why is it faster to grow your glutes in a barbell? Because if you think where a barbell sits on your back, it loads directly over your glutes. Think about where the weight distribution is. Okay, that's super helpful for growing your glutes. And now you're stuck in that position. So I would make you perfect your barbell back squat, and it would have to be exactly the way I want it. And then you would do couch stretch, and then you would do your hinge, and that's all we do.

[Michael Bostic]

You did like a dumbbell front squat. You're putting it more in the glutes. Right? The quads. I'm sorry.

[Lauren Everts]

Yes. Where the weight. Yeah, you meant the quads. Just always think where the weight is distributed. That is where probably. Unless you're actively forcing against that, you're always going to load. You always want to. The way I was coached was you always want to load closest to your spine, right? So, like, everything's close. Your spine. So a barbell back squat. A beautiful barbell back squat. Done correctly, the girl will have the best glutes in the world. Like, that's a glute dominant barbell back squat. The way I teach it is I can get her there literally months faster than if I just stick her with dumbbells and kettlebells all the time.

[Sandy Brockman]

So let's say someone comes to you with no ass. Okay, what's the plan?

[Lauren Everts]

Same thing. What I just told her. We're going to do couch stretch. We're going to do hinge. We're gonna do. And we're gonna. You're not going anywhere until you perfect that barbell back squat. Cause I don't want to hear about. Well, I saw this on Instagram or whatever. You have to learn the fundamentals of using your lower body before we're gonna move on. That's why. You know what I mean? And you're gonna learn how to hinge, and you're gonna learn how to Drop with your glute and not your quad. And you're going to. And that is gonna be the centerpiece and the diamond of our glute training is that barbell back squat.

[Sandy Brockman]

What is the. The. The little hole between.

[Lauren Everts]

Exactly.

[Sandy Brockman]

What's the.

[Lauren Everts]

That's what I'm saying.

[Sandy Brockman]

There is a hole that Sandy has. Don't run to her Instagram, guys. Like, it's like your butt is so lifted that there's, like, a hole.

[Lauren Everts]

Oh. Like underneath my. There's a thing.

[Sandy Brockman]

It's a thigh guy.

[Lauren Everts]

It's a thigh guy.

[Sandy Brockman]

But there's. It's like a heart.

[Lauren Everts]

Yeah.

[Sandy Brockman]

Underneath your vagina.

[Lauren Everts]

God, this is. This is like. I swear to God, I'm gonna.

[Sandy Brockman]

Well, I look at your butt and your leggings.

[Lauren Everts]

I love training with me my butt out all the time. It's my job.

[Sandy Brockman]

That hole, the thigh.

[Lauren Everts]

52 years old. My whole life depends on my butt.

[Sandy Brockman]

I'm risking it all lifting your ass.

[Lauren Everts]

Imagine. Well, absolutely. So girls come to me all the time, and they say, how do I lose this little fat underneath my leg?

[Sandy Brockman]

Yeah.

[Lauren Everts]

And I say, you raise your ass and it pulls it up.

[Sandy Brockman]

Got it.

[Lauren Everts]

Like, you know what I mean? Stop trying to lose that little rim of fat, and let's grow your muscle up and it'll pull the rest of your body up. You know?

[Sandy Brockman]

So when you see.

[Lauren Everts]

So that's what you're saying you're seeing. I lifted. And what I do with y' all and all. My thing is I want to grow your glute medius. The shelf on the top is very important to me, and we focus on it a lot. As well as the glute max, which are your two. There's three muscle groups in your glutes, but these are the two that I really focus on. And so as my. What you're seeing is my glute medius at the top of my butt has gotten more developed, and as it's gotten more developed, it's pulling up and it's giving that heart illusion that you.

[Sandy Brockman]

It's lifting your butt.

[Lauren Everts]

It's literally lifting. So now my butt sits where my hips are instead of down.

[Sandy Brockman]

So when you see girls coming to you who are maybe on a GLP1 or they've lost a lot of weight, or all they care about is losing fat.

[Lauren Everts]

Yeah.

[Sandy Brockman]

And that's all they care about is losing fat. How do you coach them to help them understand that lifting your butt doesn't really have to do with losing fat?

[Lauren Everts]

Yeah. Well, it's a whole paradigm shift. And I think, I think that it's good that strength training is in the app. Everyone's even. You're talking about it. Everyone's talking about it. It's in the realm. What women have got to understand is if you want to grow your glutes and you want to have a feminine aesthetic, you're going to have to stop with the wanting to be so skinny. I don't, this isn't about men or if you're dating or whatever, but maybe it is. I got news for you. I have worked with men in weight rooms for 20 years. They do not want skinny. They're not looking for skinny. They like ba ba va voom. They want body, yada yada, body, yada. Jessica Rabbit has a little bit of fat, a little bit of juice, a little bit of loose. No guy in his right mind ever cares.

[Michael Bostic]

I don't want to speak for every man, but I do think that, you know, you anatomically, men are looking for, you know, they're looking for the curvature of a woman.

[Lauren Everts]

Yes.

[Sandy Brockman]

Right.

[Michael Bostic]

And they, and they. I don't know, that's a little, I guess that's as far as. I'll say it before I get into some bullshit.

[Lauren Everts]

And you, and the thing and what you're trying to say is, I mean, there's naturally skinny women. Right? Obviously. And like if that, if you don't, if you have narrow hips and like this, this, this is also applicable to you, but it's, it's a healthy thing.

[Sandy Brockman]

So what you're saying is if, if someone comes to you and they're so focused on fat lift, fat loss, fat loss, how do you different, like how do you help them? Well, if they change, if they genuinely.

[Lauren Everts]

Need fat loss, then we have that discussion. That might be a thing. Okay, so if they genuinely need a fat loss like that, that could look like mixing strength training with. Yeah, you might have to do a few other things, you know, including like really hone in on your diet. But if they're, if they're trying, like if, if they're doing the oz. If they've lost a lot of weight and they're chasing the skinny, I have got to have a big. And they know I have big sit down talks with my clients all the time. This is not sustainable. You've got to get out of this torture. You're torturing yourself with not eating and the calories and the. You've gone back into an eating disorder. I hate to say it. I've had an eating disorder. We've all have, have every woman has at 15. And now you're tracking your food, and you want me to make you track your food. I've had clients that want me to track, and I won't do it because it puts them back in that eating disorder mode that a lot of women live in. And so what I see is a dysfunction when I see that. And I don't want it to sound mean, but when women are trying to be too thin, I see something that's dysfunctional that they're trying to work through with their child. And what I want them to do is be. Feel good, have somebody. We're not talking about being overweight. We're not talking about, like, having excess fat. We're talking about, don't worry about, you know, if you're. If you can get in zero jeans and, you know, like, it's more about health and feeling good and are your hips moving and, you know, it's a paradigm shift. Are you eating 80% of the time. Good. And 20% of the time you're off and taking tequila shots. Do it. I want y' all to have fun. Life is once. And these women, I feel so worried about them that are losing all this muscle from Ozempic. God, y' all. And even if it's not Ozempic, whatever it is, y' all are losing muscle. You do not understand. I. All I do is freak out about losing muscle. Like, if I'm losing my muscle, I'm freaked out. You've got. You've got. You're going to break. There's something that's going to break down. I've seen it happen a million times. And you're going to be injured. And now guess what, you're going to be injured, and you're going to gain weight. Injured?

[Michael Bostic]

Well, like, if I was.

[Lauren Everts]

You're going to gain weight extra double time fast, because you had no muscle.

[Michael Bostic]

If I was going to comment not on men or women, but just on muscle in general. I think when you're young, you're able to sustain muscle for long periods of time without doing much. So you're like, oh, I'm in shape, of course, yes. But as soon as you get, like, 30, 35, 40, it's drastically dropping off, especially if you don't take care of it. And then what happens is you get that look where it's like that deflated kind of skin look.

[Lauren Everts]

Yeah.

[Michael Bostic]

Men and women.

[Lauren Everts]

Yeah, no, 100%, because they don't have the muscle.

[Michael Bostic]

And then difficulty is. It's hard to build the muscle once you're beyond your. Your youthful years. And so then you have this uphill b. So, like, what I tell everybody is like, if the earlier you can train and the earlier you can pack on muscle and the longer you can sustain it by consistently training.

[Lauren Everts]

Yes.

[Michael Bostic]

The long one, you're going to age better. Two, you're not going to have such an uphill battle. And three, you're going to not have that kind of, like, saggy skin look.

[Lauren Everts]

Yeah, no, 100%. I mean, muscle is filler, and women. Muscle is filler. If women are getting. Or people get filler in their face or whatever. Muscle is. Muscle fills out your skin. It makes you look good. It structurally makes you look really good.

[Michael Bostic]

It's tricky, though, because I tell my. I have two younger sisters, and then, like.

[Lauren Everts]

Yeah, it's very tricky.

[Michael Bostic]

And when they're. When you're young, you're like, oh, like, this is just. I'm like, naturally. This way. You don't realize that, like, the cliff kind of comes.

[Lauren Everts]

Yes. And sometimes the people that do the best, including myself, are the ones that weren't. Didn't have a perfect body and had to work out. So we had to figure it out. Young. I do feel bad for the people who had it really good genetically most of their life, and then they hit 30 and they're like, oh, shit. And they never learned how to work out. That's scary, too.

[Sandy Brockman]

I like the way that you have helped me also eat. It's really, really easy.

[Lauren Everts]

Yes.

[Sandy Brockman]

And I want to tell the audience that your method is just simple. So tell everyone your method.

[Lauren Everts]

Okay, so my method is the same method as Weight Watchers used to use years ago. It's the same method that bodybuilders use to stay lean and gain muscle. It's the method that I have used for literally, like, 30 years now, and it is five meals a day trying to get, like, 20 to 25 grams of protein or whatever your protein number is, because you should get 1 gram of protein per body weight. So if I weigh 150, I have to get 150 grams of protein a day. And I break those protein up into five meals. And what does that do? Like, I know there's all this science. There's always a new study, this study and that study, and then that study. Let me tell you something. This is the Sandy study. Like, we're on the Sandy. The Sandy study. It says that you should be consistently loading your protein in small amounts during the day. Over time, dumping a bunch of food in your gut, like, at one meal a day. You Know what I mean? Is not great for your body. You know, your body has to do a lot of work. The reason that protein's so important is because your body hates to break down protein. It's a pain in its ass. You know what I mean? Just like to turn your glutes on in your back. It's a pain in the ass. So your body like literally like has to work through the protein. That's why it's also so good. And it slows down your blood sugar.

[Sandy Brockman]

Which is a lot like Ozempic.

[Lauren Everts]

Yeah, it's I eating five small meals a day with 20, 25 grams of protein is Ozempa. It's the same.

[Sandy Brockman]

So can you talk about one day of your eating?

[Lauren Everts]

Yes, one day I'm eating and. But Michael, really fast for males. There are some studies that I do, I have seen that I do kind of agree with and it goes back to cavemen and biology that men can eat one or two meals a day and have more protein loads.

[Michael Bostic]

That's a whole. That's a whole nother thing.

[Lauren Everts]

That's a whole nother thing.

[Michael Bostic]

I personally. Yeah, you personally believe that most women that do interact with interminute fasting are harming themselves long term. It's a very controversial thing because I'm.

[Lauren Everts]

Not a woman, but I don't believe in intermittent fasting.

[Michael Bostic]

I think it's it for some women that are hyperactive and have a ton of muscle and are able to digest that way, like maybe. But I think the majority of women, if aggressive intermittent fasting can do a lot of harm for men, I think very different.

[Lauren Everts]

I think so.

[Michael Bostic]

I think men can wait longer and then have a huge meal.

[Lauren Everts]

I agree, but 100%, I think that women are so very. Hormones are such an important deal. I mean in men too. But in women and if you start to fast and with that hormones, that's what it does. It messes with your like your cortisol and your body thinks you're in a fast. And it's also another way to control your food. I don't want people controlling their food because guess what happens when they control their food? They get another eating disorder. And if they focus too much on their food and they don't just let it be normal and they fast and they unfast, then over time they're just, they're. It's not sustainable, you know what I'm saying? But for me, okay, this is. But I work. So remember, I have to be on my feet and I cannot have food. The disclaimer is I would rather y' all eat food than do what I'm doing, but you can translate it into food. Okay? So like I said, I weigh 150 pounds. The first thing I do on my way to work in the morning is I have four hard boiled eggs in my car from a bag that I buy at heb. They're gross and they're slimy and they're disgusting. And I eat a banana because I love a banana, okay? And I think the banana is great. Don't give up on fruit too. Like a lot of people give up. It has all these great minerals and vitamins and wonderful things for your body that only, and they, oh, this sugar. Only your only real fruit can like, absorb. Right. You know what I mean?

[Sandy Brockman]

It gives you a nice little energy before working.

[Lauren Everts]

Yeah, but I have so many women that come to me like, oh, I like Sandy. You'll be so proud. I didn't eat my banana. I'm like, no, I wanted you to eat your banana. So then I'll have four, four eggs and a banana. And then I'll get to work and I'll have something dumb in the next three hours, like a shake that's like 30 grams of protein. I wish it was real food, but it has to be a shake. And then I'll go get a snap meal because at my work they have snap meals and so something with at least 25 grams of protein. So there I've had at least 75, about 75, 80 grams of protein. And then I'll go home and then I'll usually have two Greek yogurts, which is about 20 grams of protein. And sometimes I'll put some nuts in there. And then I'll have dinner, which is, which will, I'll make sure, I'll make it up. I'll, I'll make it up at dinner on my protein if I have to.

[Sandy Brockman]

And what's dinner?

[Lauren Everts]

Normally it's just either something boring like chicken, vegetables. It's steak and vegetables. It's. Carbs are fine. Just like, don't eat like an asshole, you know? That's what I always tell people.

[Sandy Brockman]

You have your tequila and you told me the best recipe in Austin. You love your mask. Mexican restaurant.

[Lauren Everts]

Oh, two Mexican margaritas and Mexican food every Friday night, please. Where are we going? Let's go. That's what my, that's my goal. I want to live life. I'm a coach. I'm a strength coach. I, I what I think what gets twisted with me is like, people think they're going to come to me and I'm going to be really hard on them. They want that in some way. Adults want that. They want you to be like. And what I say is, whoa, whoa, whoa. Just like, we're going to chill out with your back squad. That sucks. And we're gonna fix that before we do a bunch of other fun stuff. You're gonna chill out on whatever, whatever. You're so driven on, either with the food or the over exercising or whatever. Because now it's a lifestyle.

[Sandy Brockman]

You said 10 reps with me is worth more than a. I'm gonna say this.

[Lauren Everts]

Yeah.

[Sandy Brockman]

You said 10 reps with me is worth more than a thousand reps with someone who doesn't understand how to grow muscle.

[Lauren Everts]

Absolutely.

[Sandy Brockman]

What does that mean?

[Lauren Everts]

Well, because, and y' all know unless we're acting a fool, but you gotta go slow when you're with me, so you gotta go slow to grow. That's what I say. So slow you gotta go. And you're about. You don't like y' all. I even need y' all to go slower. But sometimes I get both of y' all and I'm like, what's going on? A long time ago, bodybuilding coaches. Cause remember, bodybuilders are the people that go on the, on the show or go on the stage. They know how to build muscle. They have to go show it off on a show. And they're back. One of their techniques is like painfully slow. Like 1, 1000, you're doing a hinge. 2, 1000, 3, 1000, hold, pull. It's hell. It's hell. And now I'm making you use your muscle in each rep. So instead of just turn, just like, you know, like turning the lights off and oh, she said to do 10 reps, like to go slow. Is, is, is so painful.

[Sandy Brockman]

How come. And I've heard this off air. How come lifting your butt and strengthening your glute muscle tightens the vaginal wall?

[Lauren Everts]

Oh, well, I, I'm not a gynecologist, but I play one at work every day. Nft. And so many things. But I, I mean, let's just think about it logically. Like, remember I told you, like your body takes the position it's always in. Like every time you squat, things are opening and closing, things are strengthening. You know what I mean? Things are tightening up. Things are tendons and ligaments and organ systems. Everything's getting like tight, right? Because that, you're, you're getting your muscle on. It's not just flabby. So I'm not sure what the. The mech. I can only imagine that the mechanism is that you are. It's like a muscle. Your pelvic wall is like a muscle, and that squatting is opening and closing and strengthening that muscle.

[Michael Bostic]

Well, I mean, like, tight bodies come from the skin being tight against the muscle, and that would assume that that would relate to anything.

[Sandy Brockman]

We didn't ask you, literally.

[Michael Bostic]

Listen, if you see a flaccid dick, it doesn't look great. When it gets hard and those muscles there, then, yes, you know, it's different.

[Lauren Everts]

Yeah, yeah.

[Michael Bostic]

Because it's against the skin with the muscle.

[Lauren Everts]

Yeah, yeah.

[Michael Bostic]

It's not that hard.

[Lauren Everts]

You want this. It's not that hard to figure out. You know, skin's a whole nother issue. Because, like, once skin goes though, I tell people that us go get surgery because skin is hard to recover.

[Sandy Brockman]

What do you mean?

[Lauren Everts]

Like, if a girl thinks, like, she has a fat stomach or whatever, and she comes to me and it's skin and it's not fat, and it's just, like, hanging or whatever, skin is hard to fix. You're never gonna. You gotta go get that taken off. Like, it's never. You're never gonna recuperate that.

[Sandy Brockman]

I find this fascinating. Fay Nutrition. It connects you direct with registered dietitians. These are real food and nutrition experts, and they literally build you a personalized nutrition counseling situation tailored specifically to you. And here is the best part of this, which is, like, amazing. Faye takes insurance, so 95% of people pay $0 for their session. I also just like working. If I'm going to work with a nutritionist out of the comfort of my home. Dietitians on Fay specialize in over 30 areas including weight loss, sports nutrition, women's health, like PCOS, postpartum gut health, eating disorders, and more. They have helped. And I just found this out. Over 100,000 people to improve their lives through improved nutrition and lifestyle. If you feel like you want an expert nutritionist counseling session, then this is available. It's simple. It's easy to find a dietitian who fits your needs, and they instantly check your insurance coverage before signing up. Having a personalized nutritionist used to cost big bucks, but not anymore with Faye. Listeners of the him and her show can qualify to see a registered dietitian for as little as $0 by visiting faynutrition.com skinny that's faynutrition.com skinny one last time. That's feynutrition.com skinny and make sure you use the URL so, you know, we sent you Boulevard. It's the number one client experience platform built specifically for appointment based self care businesses. Because salons, spas, barbershops and med spas are so personal and the platform powering your business should feel the same. This is not just a software either, it's a smarter, more personal and organized way to manage all of your businesses locations in one place. So if you're running a salon or a med spa or a personal care company, you need to have your business, especially the back end, all buttoned up. If your day to day is filled with scheduling headaches, missed appointments and systems that add stress to your day, it feels impossible to get stuff done. It feels like you're working in your business and not on it. So they've really solved this pain point. Whether it's online bookings, payments, appointment reminders, client profiles, they really make everything seamless which makes your business look more polished and professional. No more no shows, scheduling headaches or chaos behind the counter. Just smoother operations and happier clients. This is a great way to elevate your marketing and I feel like it helps you manage memberships. It really takes your business as far as you want to go. Right now, Boulevard is offering new customers 10% off your first subscription when you go to join blvd.com skinny and book a demo. That's J-O-I-N B L V-D.com skinny book a demo and get 10 off your first year subscription. Join blvd.com skinny quick break to Talk.

[Michael Bostic]

About Cozy Earth if there's one thing that I am crazy about, it is my sleep. We've had so many experts on this podcast talk about the importance of quality sleep. We all know this now. We all know it's the cornerstone of good health, good hormones, everything good. Which is why I'm so excited to talk about Cozy Earth. Cozy Earth offers bamboo sheets. This is what Lauren and I use. This is going to be great material and what's the best about them is they are going to regulate your temperature, giving you a comfortable night's sleep. It's going to enhance your sleep quality with cooler temperatures facilitated in the body's natural drop in core temperature at night, promoting the release of melatonin, a hormone that regulates sleep, which is going to lead us to faster sleep onset and improve sleep quality. Sleeping in cooler conditions has so many benefits outside of letting you fall asleep faster. It's also going to help boost serotonin levels, contributing to improved mood and reduced symptoms of depression. I used to suffer from night sweats. I can't stand sleeping in a hot environment. And for those that's experienced these as well, this is going to reduce the risk of night sweats, which is going to also going to help promote uninterrupted sleep. What I do every single night is I track my sleep with a tracker and I can tell how much REM sleep I'm getting, how much deep sleep I'm getting. And every time I'm sleeping in a cooler environment, I get better sleep. Cozy Earth's bamboo sheets can help you do that, so check them out. There's nothing worse than tossing and turning in a hot bed with hot sheets all night long. Check out Cozy Earth sheets. They have 100 nights night sleep trial. You can try them during the hottest nights of the year. If you're not in love, return them hassle free. But trust me, after you try them, you won't want to. Of course we have an offer for our listeners and viewers. Upgrade your summer Go to Cozy Earth and use code skinny for 40% off best selling temperature regulating sheets, apparel and more. Trust me, you'll feel the difference the very first night. Again, that's cozyearth.com and use code Skinny Sleep Cooler Lounge Lighter. Stay cozy.

[Sandy Brockman]

How is my skin? You know what? This sunscreen, it's caffeinated, it's mineral and it does not pile under makeup. I applied it today with a damp beauty blender before I got my glam done. And it lays so nicely under like a foundation or a concealer. But here's the thing that I like the most about it. So when I'm off work and when I don't have to do podcasts or Instagrams or content or I just can just be comfortable. I can wear this caffeinated sunscreen and I still get a really nice tint and a protection. And it looks like my skin is all one even tone, which is nice without all the makeup. It's not like a foundation. It's. It's like the caffeine tightens your skin. It gives you a nice even tone and it just gives you a little bit of color. So what I like about this sunscreen is the versatility. So you can wear it when you're off and you're running around and you're running errands and wear it with nothing over it. Or you can wear it like I'm wearing today right now with foundation and concealer over it. So it works both ways. I will wear this when I'm going to the gym in the morning and just wear it throughout the day with nothing else or I will wear it with a full look. I created this sunscreen because I couldn't find a mineral based sunscreen with caffeine in it. It caffeine tightens the skin, it shrinks the pores, and I just like how it lays on the skin. And I mixed it with a mineral sunscreen and then we made it SPF 40. So it's a real treat, I think that you guys will absolutely love. Just comes out in a pump, fits in your handbag and it can go through the airport. You can shop [e-mail] and it's the caffeinated SPF. Also, if you're like me and you go through sunscreen quickly, you can subscribe and the sunscreen will get delivered straight to your door so you don't have to worry about it. That's shop skinnyconfidential.com how many days a week does someone have to actually work out for how long to get?

[Lauren Everts]

Okay, the. The butt.

[Sandy Brockman]

The butt that we're all looking.

[Michael Bostic]

This would be good information for you, Lauren.

[Lauren Everts]

Okay.

[Sandy Brockman]

Why?

[Michael Bostic]

Because you.

[Sandy Brockman]

They think I over trade you, but.

[Lauren Everts]

A whole nother thing. But I think, okay. Yeah, yeah. So. Okay, so it's a really good question because if you're doing it right, like, I want you to do it in the way that I mandate through my glute method. And my training is you only need four hours a week. That's it. I can do everything in four hours a week. And no, no jokes. I do not have imposter syndrome. I already told y' all. And then if y' all want to do the fifth day, that's the day you go do whatever fun thing. Dance, dance. Or you go, you know, to walk or like whatever you want to do or pole class. Yeah, our pole class. Like, exactly. And then you rest two days. Oh, I know that's so hard. But the rest. The. The. What people don't understand is that there was a time and I told y' all this in the old days where we would work a muscle, it totally would recover, and then we would work it again, like once every four days. Like that's how muscles actually start to build, is you let them recover and then. But not like a little bit, you know, like a lot. So four hours a week is what I think. Now if you're a newbie to fitness and you and the. What you're going to do on those four days are just basic compound lifts. It's going to be a back squat. It's going to be a deadlift. It's going to be a barbell hip thruster. Yes. A hinge. It's going to be all the same things over and over and over, and it's so boring. But that's how you're going to get in shape is by not changing up the exercises like every time. Now, if you're a newbie, I would, I would maybe. Well, the problem is with newbie people is that you need to go almost five days a week to get the form. Do you know what I mean?

[Sandy Brockman]

What do you mean?

[Lauren Everts]

Like you, it's always. You always wonder. You ever wonder why I give you all the number 10 every time for reps?

[Sandy Brockman]

So the, the earlier you are, the, the more you want to go at first.

[Lauren Everts]

Well, at first, if you, now, if this is, is if you're with the right person that's making you glute dominant. But you want to. Yeah, you want to get the conditioning in a little bit. So you're going to have to get a little. If you're deconditioned, you know what I mean? I want you doing a lot of like the perfecting the back squat, perfecting.

[Sandy Brockman]

The hinge and any cardio.

[Lauren Everts]

A little bit of. Yeah, the fifth day would be the cardio. Like I was saying, the four days would be strength training and then the fifth day would be the cardio. But a lot of times if you come to me deconditioned, that could be cardiovascularly. That could be the limiting factor for growing your glutes.

[Michael Bostic]

But we've said before, like, people overdo the cardio.

[Lauren Everts]

Yeah. Oh, 100.

[Michael Bostic]

Way too much cardio.

[Lauren Everts]

Well, I've always said I looked the best in my life when I only strength trained, did no cardio.

[Michael Bostic]

I mean, like, we barely do any cardio.

[Sandy Brockman]

We do some.

[Michael Bostic]

We do. No, but we do honestly, like, what it is, like zone two walks.

[Lauren Everts]

Yeah, yeah.

[Michael Bostic]

And then like maybe once a week you're doing like heavy sprints and that's it. But like, other than that, you're just getting, you're just doing.

[Lauren Everts]

If you think about it, if you do strength training. Right, right. Think about what your body has to do. It has to heal muscle. That is so hard. Do you know how much metabolism that takes? It takes a lot of metabolism to heal your muscle. Your body is fighting for its life. It's sending white blood cells like you're sick to your muscles to heal them. Right.

[Michael Bostic]

And honestly.

[Lauren Everts]

So it's like you don't need all that cardio because your body, if you do Strength training. Right. Your body has to mend itself constantly.

[Michael Bostic]

The runners out there always get mad. And I have friends that are super into running. But like, again, if you go back to the way we evolved, if you were running for a long, long period of time, it's like, because you're in fight or flight and something is chasing you or you need to get away from something. We're not really designed as human beings to run for long, long, long periods of time. You know, it wasn't really necessary.

[Lauren Everts]

You know, I had a doctor tell me a long time, and I did do a stint of running. I did three marathons in a year one time because I'm also insane. But I, when I was younger, just wanted to give it a shot, you know. And he said, listen, if you. There's no, don't do excessive running. Unless you have to do excess excessive running. There's no reason. It hurts your body, you know, And I know it's like big controversial, but it will over time. What I see with runners consistently is injury after injury after injury. And I see their. Them losing their body mass. Also, if you're trying to keep your skin nice, like I always say that work out inside a gym where there's no UV light instead of being outside doing triathlons and where the wind, like, you're blowing your wind and the sun.

[Sandy Brockman]

That's what I started to notice.

[Lauren Everts]

I.

[Sandy Brockman]

That's where I'm coming from. A perspective of skin.

[Lauren Everts]

Yes.

[Sandy Brockman]

And I started to notice if you're running and slamming your body on the pavement, it saves your knees and your legs. Your face.

[Lauren Everts]

Yeah.

[Sandy Brockman]

Your underarms, your tits.

[Lauren Everts]

Yes.

[Michael Bostic]

But I guess what I'm saying is, like, I've predominantly strength trained since I've been in Austin for like four years.

[Lauren Everts]

Yes.

[Michael Bostic]

And my resting heart rate when I sleep through the, you know, the stupid monitors.

[Lauren Everts]

Yeah.

[Michael Bostic]

Sleeping.

[Lauren Everts]

And you love those monitors. I hate them.

[Michael Bostic]

But my, like, my resting heart rate is like 47ft per minute when I'm sleeping. Then, like, that's a good resting heart rate.

[Lauren Everts]

That's an amazing.

[Michael Bostic]

And I do almost no cardio.

[Lauren Everts]

That's perfect.

[Michael Bostic]

About, like, from the, from aesthetic. I'm just talking about, like, my heart.

[Lauren Everts]

And a lot of this because you just carry a lot of lean muscle mass and not a lot of fat.

[Sandy Brockman]

Oh.

[Michael Bostic]

But you're getting enough. I think you're getting the cardio in those explosive movements in the gym when you're doing strength.

[Lauren Everts]

Again, done correctly, you do not need to do more than four hours of. You can do four hour Strength training and be in great shape.

[Sandy Brockman]

My husband, I have to give him a compliment on the way he's handled muscle. He. He has done muscle so well because he started so early.

[Lauren Everts]

Yes.

[Sandy Brockman]

That I've always seen him be able to eat whatever he wants and never have to worry about.

[Lauren Everts]

That's exactly right. Well, you want to be a metabolic machine.

[Sandy Brockman]

Yes.

[Lauren Everts]

Your more muscle you have, the less you have to worry about. Well, I can't eat this at dinner. I can't have this bread. You don't have to worry about it anymore. Your muscles will take care of it for you.

[Michael Bostic]

I think, like, the big thing that I try to get across, I mean, especially now doing this show, because a lot of women are now getting interested. To your point earlier of, like, around strength training and weightlifting.

[Lauren Everts]

Thank God I've only been preaching it for 30 years, but go ahead.

[Michael Bostic]

And again, because, like, I have a wife and I have a daughter and I have sisters, and I have people that are women that I care about. I'm like, I just. There was like, this light bulb moment that happened when she started strength training.

[Lauren Everts]

Yes.

[Michael Bostic]

That I was almost like, as a man. Like, why did I not actually tell you? Like, this is.

[Lauren Everts]

Yes.

[Michael Bostic]

My whole life, like, to. In order to stay in shape and have muscle and, like, stay trim and all these things. Like, it's mostly just been like, consistent strength training.

[Lauren Everts]

Yes.

[Sandy Brockman]

He goes, oh, my God, I should have told you about this.

[Lauren Everts]

I know. I was like, this illustrates my point so much. And not. I'm not downing men. Coaches. Don't start with me. But y' all don't look at us sometimes as. Y' all look at us as something different.

[Michael Bostic]

That's 100 what I was doing.

[Lauren Everts]

Exactly. And. And so that's how a lot of women get treated. You're kind of over here, and it's cute that you're doing something. Strength training. That's cute. You know what I mean? Like, but we don't really. Like, a lot of males are like that. But I never thought of you like me.

[Michael Bostic]

I just think it's not a way that, like, you know, okay. When. When you're growing up, you. At the. At the time that it was. I'm a product of the late 80s 90s.

[Lauren Everts]

No men do more sports.

[Michael Bostic]

You didn't really see a lot of women in the gym with you.

[Lauren Everts]

Absolutely.

[Michael Bostic]

I know there was a few.

[Lauren Everts]

And then there was.

[Michael Bostic]

Everybody was worried about bulking up, which, yes. You know, you. But I will say, Sandy, I have seen you deadlift. And I was telling Lord, I'M like, Sandy's strongest.

[Lauren Everts]

Oh, thank you.

[Michael Bostic]

You're stronger than a lot of guys I know.

[Lauren Everts]

Oh, well, thank you. Well, I only go strong when I have to, and I don't do it for the gram because people always ask me to go heavy, and I say I don't ego lift. If I need to go heavy, I'll go heavy. Exactly when and where I need to go heavy. Other than that, I don't need to demonstrate it for everyone on the gram. But thank you for saying that. But one of the reasons embarrass the guys. No, no, no. I. But this is. You're illustrating my point so great that. Okay. They always say women aren't little men, so don't train them like little men. Okay, well, when I say that, I mean, like, don't grow their quads in their traps and, like, don't give them the bodies they want. Right. But. But what I also want is men are raised in. Y' all are usually doing sports. You're around other guys, you're in a. You're in the strength training realm. Most women are total. It's totally foreign to them. To walk into a room like, I.

[Michael Bostic]

Had strength training PE as a kid, and you would go to the.

[Lauren Everts]

I know, that's amazing. Women never have that.

[Michael Bostic]

One woman.

[Lauren Everts]

I want women to be able to walk into a gym and approach. To be honest with you, before I die, and I don't know why, but I want women to be able to walk into a gym, walk up to a barbell platform, feel totally comfortable there, load a barbell, and have better form than any dude in that gym. That's what I want. You know what I mean? And I want them to stop going to the cardio machines and start going to the barbell platform. But it takes so much. It's very scary to do that. Like, I. I for women, you know, they've never done it. So if you learn it properly, like, y' all are learning it, or like, if women will go and spend the money to learn strength training properly, it will change your life, like you said. And I'm glad you're a dad.

[Sandy Brockman]

It's an amazing goal.

[Lauren Everts]

Thank you.

[Michael Bostic]

To your point, like, I think a lot, like, I. It was weird when she started working out with me because I was like, oh. Like, I would go to the gym all the time and do all these things, but I never once thought, like, oh, Lauren. I was like, oh, you're going to, like, like Pilates or whatever.

[Lauren Everts]

Yeah. You just thought it was, like a girl thing.

[Michael Bostic]

But Then funny enough, I started going to pilates with her. I'm like, oh, I should probably do this as a guy once in a while too.

[Lauren Everts]

Absolutely. Yeah. And males need to be doing more of the. Of sometimes the cardio and the mobility, like, stuff like that, Pilates. And then women need to be in the gyms. It's exactly like, it's probably not a.

[Michael Bostic]

Good thing as a. As a man that I can't like bend over and touch my toes.

[Lauren Everts]

And then what happens as men is y' all get all bound down. So you see these 50 year old dudes and they're all like, hey, what's up, up? And I'm like, I don't know what's up? Like, you know, like, you need to.

[Sandy Brockman]

Stretch before we get into your ebook, which is amazing.

[Lauren Everts]

Oh, thank you.

[Sandy Brockman]

Built, not bought. We'll get into that. Oh, yes, we're gonna do rapid fire questions.

[Lauren Everts]

Okay, go ahead. This is so scary. Let me fix my camera. Why? Like, what's going on? My. Is my face red from the tequila?

[Sandy Brockman]

No, it looks great.

[Lauren Everts]

You'll swear. I swear it's not. And what's going on with my hair?

[Sandy Brockman]

Carson's not looking at your face, okay? He's not Taylor. Don't worry. Yeah, if Taylor was here.

[Lauren Everts]

Oh, is he a buttman?

[Sandy Brockman]

Oh, Taylor's butt man. That's an understanding.

[Lauren Everts]

Men love butts.

[Sandy Brockman]

No, Taylor obsessed.

[Lauren Everts]

Taylor loves. It's like a. It's like a weapon.

[Michael Bostic]

I wouldn't let Taylor like a weapon.

[Lauren Everts]

Ladies, y' all want a weapon? You what?

[Michael Bostic]

I wouldn't let Taylor within 20ft of you.

[Lauren Everts]

Really?

[Michael Bostic]

He's not in this studio editing this.

[Sandy Brockman]

So he can hear what it.

[Lauren Everts]

Oh, gotta meet this guy.

[Michael Bostic]

Now don't be careful what you wish for.

[Sandy Brockman]

Non negotiables. What's the most important? Protein sleep, hydration or weightlifting sleep. If someone has 15 minutes a day, what should they do to their glutes? I'm assuming the ebook will cover that.

[Lauren Everts]

It will. They should do my correctives, which include couch stretch and glute activations and basic air squats and basic lunges.

[Sandy Brockman]

All of those are free on the Internet if anyone wants to go live.

[Lauren Everts]

Yeah, yeah, yeah.

[Sandy Brockman]

What's one simple test someone can do at home to access their glute function?

[Lauren Everts]

Couch stretch on their couch and squeeze your glute at the same time.

[Sandy Brockman]

What's one thing you wish every woman knew in her 30s about her body?

[Lauren Everts]

You've got to stop striving for skinny and start striving for body squats or hip Thrusts.

[Sandy Brockman]

We know that.

[Lauren Everts]

Squats.

[Sandy Brockman]

What's one?

[Lauren Everts]

Oh, God. Oh, Lord.

[Sandy Brockman]

What's one gym faux pas that drives you crazy. And you know what mine is?

[Lauren Everts]

Oh, God, yes. Wait, what is yours? I forgot.

[Sandy Brockman]

Mine is rage rap music at 7am oh, God, yes.

[Michael Bostic]

Yeah. Well, Lauren, you go the other direction too where you put like Spanish guitar and I'm like lifting the heaviest I've ever left.

[Lauren Everts]

Like the. I know. You just get so used to it in gyms. Biggest faux pas I have for gym is.

[Sandy Brockman]

One of the other trainers do call it out.

[Lauren Everts]

Oh, that the other trainers do. When they're not fun. Oh, I hate it when they're not fun.

[Sandy Brockman]

When they're too serious.

[Lauren Everts]

We're in the gym, we're just working out. Everybody be fun. I don't get it. I don't get when everybody's so serious. We're serious when somebody's got weight on their back. And shout out to for trainers because they do really hard jobs. We load people up with weights all the time. It's a dangerous job.

[Sandy Brockman]

And you're therapist.

[Lauren Everts]

And we're therapists. And we're. Yeah.

[Sandy Brockman]

And your energy masters.

[Lauren Everts]

Oh, we're. Yes, we are every. We're all of those things. And they. It's such a wild, wild world in the fitness personal trainer. But if you get a good personal trainer, they're doing, they're doing a lot. You know what I mean? But I love it when they're fun. Gyms with fun people are my favorite.

[Sandy Brockman]

What's your favorite protein packed snack?

[Lauren Everts]

Hard boiled eggs.

[Sandy Brockman]

What is the movement that you do with me, Ivanka and Jessica that anyone could do at home?

[Lauren Everts]

That anyone can do at home? Air squats.

[Sandy Brockman]

We all three do air squats.

[Lauren Everts]

Absolutely. At the beginning of each of your.

[Sandy Brockman]

Workouts, who's your glute idol? JLO or Kim Kardashian or. Neither.

[Lauren Everts]

I do like jlo. Okay. Jlo's done. Yeah. And again, jlo keeps her hips on a swivel.

[Sandy Brockman]

What's your thoughts on bbl?

[Lauren Everts]

Okay, so when I named the book Built not bought, I wasn't. I definitely. If you just have a bbl, this is politically correct that I don't. But honestly I feel that way. Like, just be careful. But I, I think that they don't have. They, they haven't. Do you want me the honest answer? They haven't perfected it yet. It doesn't even look good.

[Sandy Brockman]

This is from the Butt whisper.

[Lauren Everts]

This is from the. That's why. Trust me, I'm not that great. Like if there was an easy way to do something. I might have just done it, you know what I mean? But I think the boob job they perfected. Yes. The bbl, they have not perfected. You know what I'm saying? And so it's also not. It's a very dangerous surgery. It also, if you think about it, it's over time. It will sag. So especially if you get the fat that it's. It will sat. You know what I mean? And you got to try to build the muscle. I'm not sure what happens to the muscle around a bbl. That's what scares me. I don't know if they're shifted in the front, you know what I mean? So I don't know how they're gonna grow underneath all that. So that's what scares me.

[Sandy Brockman]

A last and final question. What's the worst fitness advice you've ever heard?

[Lauren Everts]

Oh, my God. Heavy, heavy hip thrusters. No matter what.

[Sandy Brockman]

Sandy Brockman, tell us where to get your ebook built, not bought. The real way to grow and keep your glutes for life.

[Lauren Everts]

Okay, well, thank you so much for asking. Oh, I do have an app. So I have on my Instagram there is an app and it has my six week glute guide or it's the one I did for women's health but with some new. Some of my new correctives in it. So I did a six week glute guide a long time ago for women's health or a few months ago. And anyway, this has all my correctives, six weeks. It comes with the ebook and it's. You can go to my Instagram and find all that or you can buy the ebook on Shopify. Built, not bought.

[Sandy Brockman]

And what's your Instagram? People are gonna want to say, hi.

[Lauren Everts]

It'S Sandy Brockman Fitness. And if you try to Google andybrockman, you'll never find me because someone like slashed my account years ago and I'm just waiting for my nudes to be. To be exposed like the rest of us.

[Sandy Brockman]

I have nudes.

[Lauren Everts]

I'm just saying for my needs to go on. Yeah, yeah.

[Sandy Brockman]

You have nudes of me in your safe.

[Michael Bostic]

Oh, that's true.

[Sandy Brockman]

Yes. I made a whole book. Oh, my God, My wedding. Carson doesn't know this because I've never.

[Michael Bostic]

I hope he doesn't know this.

[Sandy Brockman]

I would really hope for my wedding. I made my. Carson, you have your copy naked book?

[Michael Bostic]

Yeah.

[Sandy Brockman]

Of all these. Like what?

[Lauren Everts]

I bet they were hot. Oh my God, they're hot. Yeah.

[Sandy Brockman]

You never. You forgot about that.

[Michael Bostic]

I got it. 1. I wonder where it is when we did that movie. Move.

[Sandy Brockman]

No. Yeah, right.

[Lauren Everts]

Oh, I'm actually, like, now.

[Sandy Brockman]

I'm starting to think now you're trying to.

[Lauren Everts]

Now you're just waiting for your nudes to be exposed.

[Sandy Brockman]

I'm gonna expose my own news.

[Lauren Everts]

Yeah.

[Sandy Brockman]

Because I could use a little vote of confidence.

[Michael Bostic]

Maybe for this Christmas, I'll make you a book.

[Sandy Brockman]

He forgot about it. Are you gonna go beat your meat to me?

[Lauren Everts]

You better go find it.

[Michael Bostic]

Yeah, better.

[Lauren Everts]

Oh, my God.

[Michael Bostic]

Probably worth a lot on the market.

[Lauren Everts]

I know exactly her stocks. No. But only fans.

[Sandy Brockman]

Here I come.

[Lauren Everts]

I mean, listen, when you're doing your butt, you start taking more pictures of your butt. I mean, that's also a bonus.

[Sandy Brockman]

Maybe when I'm not pregnant anymore and I'm in my shape that I want to be in in a year, I will do a new book and you will see this lifted Sandy Brockman ass with the heart shape underneath the vagina.

[Michael Bostic]

Something to look forward to.

[Lauren Everts]

I mean, again, doing the Lord's work.

[Sandy Brockman]

Keep my husband guessing.

[Lauren Everts]

I know. I love that about you.

[Sandy Brockman]

Never know.

[Lauren Everts]

Yes. Yes.

[Sandy Brockman]

You guys go follow Sandy Brockman Fitness.

[Lauren Everts]

Thank you.

[Sandy Brockman]

You're welcome to come back, by the way.

[Lauren Everts]

Okay.

[Sandy Brockman]

I feel like Michael is looking for a co host for while I'm going.

[Michael Bostic]

It's going to be the him and her show, but I'm just going to.

[Lauren Everts]

Have a new her if you want me to come.

[Sandy Brockman]

She's great.

[Lauren Everts]

We would have fun. Thank you, Sandy.

[Sandy Brockman]

You're amazing. Thank you so much.

[Lauren Everts]

Thank you so much.

[Michael Bostic]

Thank you, Sandy.