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

Episode Date: November 6, 2025

#904: Join us as we sit down with Sandy Brockman – celebrity personal trainer & elite strength coach. Renowned for her expert approach, Sandy helps top performers master the fundamentals of strength training with precision, purpose & longevity. In this episode, Sandy gets real about building true strength from the ground up — breaking down how to prioritize training through every stage, the physiological shifts that come with consistency, the power of corrective movement, postpartum truths, & how mastering the fundamentals leads to lasting results!    Check out The Strength Collective On Obé's 6-week progressive strength plan led by celebrity trainer Sandy Brockman. Learn at http://obefitness.com and use code SKINNY for a 30-day free trial.   To Watch the Show click HERE   For Detailed Show Notes visit TSCPODCAST.COM   To connect with Sandy Brockman click HERE   To connect with Obé Fitness click HERE   To connect with Lauryn Bosstick click HERE   To connect with Michael Bosstick click HERE   Read More on The Skinny Confidential HERE   Head to our ShopMy page HERE and LTK page HERE to find all of the products mentioned in each episode.   Get your burning questions featured on the show! Leave the Him & Her Show a voicemail at [phone].   This episode is sponsored by The Skinny Confidential Your daily routine done better – with The Skinny Confidential Caffeinated Sunscreen. Subscribe today at http://bit.ly/TSCSunscreen and get it delivered right to your door – because great skin doesn't take days off!   This episode is sponsored by Just Thrive Visit https://justthrivehealth.com/discount/TSC and use promo code TSC for 20% off your first order.    This episode is sponsored by ARMRA Go to http://armra.com/SKINNY or enter SKINNY to get 30% off your first subscription order.   This episode is sponsored by Hiya Health Receive 50% off your first order. To claim this deal you must go to http://hiyahealth.com/SKINNY.    This episode is sponsored by Fatty15 Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to http://fatty15.com/SKINNY and using code SKINNY at checkout.   This episode is sponsored by Branch Basics Shop Branch Basics in 600+ Target stores nationwide, or http://Target.com. You can also use my code SKINNY15 to get 15% off at https://branchbasics.com/SKINNY15.   This episode is sponsored by Ritual Get early access to their Black Friday sale for 40% off your first month at http://Ritual.com/SKINNY.   This episode is sponsored by Neiman Marcus If you're looking for gifts that are guaranteed to surprise and delight, head to Neiman Marcus. Produced by Dear Media

The following podcast is a dear media production. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you alone for the ride. Get ready for some major realness. Welcome to the skinny confidential, him and her.

Sandy Brockman is back. And on this episode, I forced her to come on because I want to, to talk with her openly about how I am losing 30 pounds because I gained about 50 with this baby and I still have 30 pounds to lose. And I thought it would be interesting to bring you on so you can share all your Sandy Science, Sandy Land. The Sandy Strategy. The Sandy Strategy.

Yes. And we could talk about it in the open how we would talk about it behind closed doors. Okay. Okay. I love that. I tense up when I'm around you because I feel like you're going to judge my posture. I know. She is judging.

I know, I know, I know. Well, you should. Good. I hope I do. I hope I just squeeze your back. We have a little estralled tequila. Okay, we're going to have tequila? I'm activating my last. Thank you. Would you mind if you also grabbed me some ice? That's my last request, Emily. Okay. All right. All right. Ready? Okay. Okay. Hang, we're waiting for the ice, though. Well, we can just keep talking. Okay. Well, I'm back. When someone comes to you and says what I said to you, which is I need to lose 30 pounds. And for me, I have to do it a little quicker. I'm on a show.

So it's important to me. Where do you even begin? Oh, my gosh. So, well, that's what's great about personal training. Is it so personal. So I could look at you and I could say you're a, and not you're not middle age. but you know what I mean, like a mid-world female. And I could say, and I could just slap onto you the plan that like I give all.

And I don't need ice, thank you. I already took a sip, by the way. Only babies need ice. I forgot. Go ahead. And I could slap onto you just like a regular, like the workout routine that is regularly given to women in their 30s and their 40s, you know? It's like, it's not personal. That's the one thing that when you came to me, I have to look at you as an individual, just like I'm talking about

looking to you right now, but I also look at Michael as an individual. And, um, but, but everyone can do this to themselves too, because I have, I have, like a critical eye. I don't have a critical eye because I'm criticizing you. I have a critical eye because I need your body to not only get strong, get mobile, get, um, straight, get, um, aligned, have proper biomechanics. I see so many different things at once, you know what I mean, that have to happen before. or I'll even contemplate sticking you on a treadmill for 45 minutes. You know what I mean? So like I feel like the one thing that a good personal trainer can do,

and take it very personally, and look at the person like their, stand back. Look at the human. Y'all don't even know it, but a lot of times when you're walking in the gym, I will watch y'all walk because I'm interested in your gait patterns. I'm interested in like how you're walking as a human because it's going to translate how I have to train you. So that's what that's what I do. I know it sounds like, well, I have 30 pounds to lose. That's the, isn't that the goal?

But you already know this and you already know there's so many things that are about to happen before. That's not even that that's the least of my problems. The first of my problems is getting your body straight and aligned. Okay. So let's go through each of the problems that we're going to before the 30 pounds. Yeah, yeah, yeah. Straight and aligned. But you're saying is like people.

come in and focus on the weight first and it's like there's a lot of other things they need to do before that starts to come up yes yeah so i think like that um should we do our tequila shot really fast okay i'm gonna do it oh are we just sipping it is this one of the good ones that your name's on the bottle no no it's not my name's not on this bottle it should be i'm my name should be on every bottle but i'm just but i'm just listen we got a we got a long night ahead of us okay listen to this so what's gonna so right all right so the thing is and this is kind of going to touch on a point i wanted to bring up that how you train in your 20s and how you train in your 30s and your 40s and your 50s have to be different. You know what I mean?

So by the time someone gets to me, they have set many different and probably not great patterns in their life. They didn't necessarily have them, even though I see a lot of young people now with their rounded backs and their glutes off. Right? So you see that. So by the time they're in their 20s, they've already set bad patterns. and bad patterns in classes that they've been taking, bad patterns, meaning that they're, and injuries on its way. You can see the way that they're using their body, not correctly with the bigger muscle groups being the primary movers,

and they're starting to create those patterns. So in your 20s, what I want people to do is start to get, if I had had a Sandy in my 20s, oh, I would have not wasted so much time. You know what I mean? Because what I would have done to a Sandy is I would have said, how do you want your body to look? First, give me your goal, because everybody has different ways they want their body to look. I have opinions on what I think is a healthy body, right?

But like everybody has a different thing, especially for females. So tell me what you want that to look like. And I'm going to propose to you that I would rather you have a stronger back, bigger glutes, smaller quads, be athletic, and have a little bit of endurance, okay? Which is exactly what I want for my body. Right, exactly. So then, oh my gosh, if I got a brand new Lauren 20-year-old whose body hadn't said any patterns yet, imagine if I had patterned you correctly, using your back, using your glutes, not overusing your anterior chain, using the back of your body, good posture, then you would carry that into your 30s and your 40s and your 50s. But by the time people get to me in their 30s or their 40s, now I have to undo patterns. That's the first six months of my job with,

most of my clients is undoing patterns that you've learned through, again, either, I mean, and praise, also, like, if you didn't dial in, you know, you were busy having kids and, like, doing all your stuff. Maybe you were just going and just like, you know, kind of this disassociating. Well, this is the, this is the hardest thing because I think back to when we were young and the problem with trying to reach young people with these kind of things. Not that I'm so old now, but I remember myself thinking like, oh yeah, that's like an old person. Yeah, 100%. And you feel fine.

Yeah. I have younger sisters and obviously younger friends. And I tell them like, yeah, you don't notice it now. You don't realize the patterns wrong. Like if you're walking around with your head down in your phone all day, like that's you're going to have a hump later. Right. Yeah. 100%.

You know, I think he's told them that. Like, or if you if you told people, hey, you're going to really struggle putting on muscle if you don't put it on between 20 or, you know, even younger. maybe 15 and 40 by the time you're older, it's going to be harder and harder. But the thing is when you're young, you just think everything's fine in your health and you don't take it to hard until later. And I wish, if I could go back, I would have just taken that way more seriously. But the problem is. Yeah. And I feel like with now, with women especially, there's a there's a strive for strength training. I can feel it in the air. You know, we talked about last time. Like, let's fucking go. I've been waiting for everyone to get on this train for 20 fucking years. Okay. So we're on the train. Now, on the strength train. Okay, awesome. Now, let's not fuck it up by having bad patterns on it.

So if you're in your 20s and you're doing strength training and you don't want huge quads and a bad back and no glutes when you're 40, figure it out now, you know what I'm saying? And don't do what we did, which most of us, including people that are still doing it right now as I speak, you're like literally instead of saying okay how do I sit all day and then what's the opposite of how I sit all day and what what about muscles on my back that are supposed to hold me up what about that instead of just shrugging up how is my body supposed to be and start thinking critical thinking in your 20s about movement oh my god by the time you're 53 you're like me you're in maintenance baby There's also something, like, Jordan Peterson has that chapter in his book, and it says, like, walk with your back straight like a lobster.

No, it says stand tall. What is a lobster? Stan tall, but. Oh, interesting. Like, Larry the lobster. For people that, like, they get stuck on the way people present or the way, you know, like their stature is, like, you can see somebody who's not so tall that carries themselves upright. Yes. Yeah, yeah, yeah.

And they are going to, they are going to present much differently than somebody who's tall but slunches down and looks like Posimoto, right? So like for the girls, they're like, I need a guy that's six two. Do you want the six two guy that's hunched over? Yeah, you don't want that. Or do you want the guy that's like five nine but stands up straight? Exactly. But you know why you want the five nine guy that stands up straight? Because his back isn't going to freaking hurt like hell when he's 50.

And you have to take care of his ass. You know? Because that means that that guy's using his back muscles instead of just letting that pack. Well, hold on here. I have a few back issues. As you know, Lauren, you're going to need some help. I feel like I'm not like a bed. A bed pan kind of.

But also. We've healed them. You would? We've healed them. We've healed them. No. Oh my God. I also have back issues.

Like, I'm saying it happens. Again, I didn't have a Sandy when I was in my 20s. I didn't have a Sandy in my 30s. So I tracked bad. I did bad patterning for a long time. Her, my back. Just don't get on this show and start telling my wife not to take care of me because I'm going to need some help.

I know. I'm with you. I understand. I understand. I'm making Lauren very strong. So going back to me coming to you and saying, I want to lose 30 pounds. The first thing that you would tell someone is that we have to get your stature and your structure right. Is that correct?

Okay, do you want to know because we're talking real? The first thing I'm thinking in my mind is she doesn't even know what she's about to not know. Yeah. Because I am going to start from scratch. And you don't even know that this, you feel like this is about to be the physical journey of a weight loss, but it's about to be a fucking psychological journey. Yeah. And you don't know that when you first meet me.

because I look like a trainer that says, okay, let's do your macros. You know what I mean? I'm an aesthetic trainer, you know, but I'm a fucking bar, I'm a fucking surgeon with the barbell. You know what I mean? So I'm a weird trainer like that. So what I'm thinking is this, she's about to have to make a shift in her brain. Right. And that's like the main thing I'm interested in, but I'm going to couch it in her 30 pound

weight loss goal. And I'm going to let her think that that's the goal because eventually that all comes off and it comes off forever and you never have to worry about it again because if I can bring you along psychologically if I can bring you along alignment wise so now we start changing the patterns that I can see when I when someone does a barbell back squat I can see 10 years into their future I can see what their back's going to look like I mean it's scary it's almost scary what I can see so you're like clairvoyant when it comes to what the body looks like. I can see what's breaking down already, you know? I mean, well, so like you're coming to me with a 30 pound weight loss.

And all I can think about is what is her air squat look like? Because that's going to show me how her body's moving. And if I see a bunch of disjointed movement, then I've got to fix that disjointed movement before I get her under a barb. You know what I mean? So everything to me through a squat, that's why I make everyone do 10 air squats as soon as they see me, is I can see, is your back able to hold itself together today? Is your chest tight or your glutes tight or your hips tight? Are your knees tight or your ankles tight? I can see everything in that squat.

And then I can see everything for the rest of your life from that squat. What is the next step to Sandy Science? Well, okay, so Sandy Science, because there's a big controversy with the science, you know, do you have to have a PhD or not? But mine is I have trained so many people on my feet for so many years. and I've had to solve so many problems in my own body and in there. So that's where Sandy science comes from. I'm not a scientist, obviously, but I play one on like all the podcasts.

I cosplay them. But it's just there's things that I know that to be true. And y'all know this. Like now everybody's trying to like have some new thing. And the thing is like everything that everybody does is right. Just everybody's not great. I can understand how dancers think that like, a strength trainer is a loser because dancers have feet like you've never seen people with feet they're like

hands they like grab the floor and a strength trainer has like no they can't spread their toes so who's right here the good feet people right but then the ballet dancer can't do a deadlift and she can't lift her own body weight off the ground and her bones are deteriorating so she needs to do so everyone's right about one thing And everybody argues about the thing. But if everyone could coexist in the fitness world and take something from one world and another, the best thing from each world, and that's what I'm doing with y'all, I take something from each of the best worlds and I combine them and make it so that you have the best feet, legs, glutes, back, mobility, endurance, athletic ability, agility.

I combine it all together for you. So, what's the perfect pie? The perfect pie for every week or like the rest of your life? For the perfect pie that you're going to prescribe to me and Michael? For a week or like... Meaning like take our feet. Who are you getting that from? Who are you getting the back from?

Oh, I see what you mean. Okay, I'm taking your feet from dancers' feet. Okay. Not ballet, I mean, ballet dancers too, but they have to put their feet in those. I don't know really what goes on with those toes when they're always on point. And I don't know if it's good. But I have a client right now. I won't say who she is, but her feet, I am coveted.

her fucking feet. She used to be a dancer. And she can grab her feet. You know, your feet are really connected. People want to grow their glutes. Okay, your feet are really connected with your glutes. So every time you move your little muscles in your feet, it actually goes right up the stream, right? So like, who knows that? Everyone's walking around in these huge shoes all the time. I allow shoes for a long time because I want people not to be scared. Sometimes being barefoot right away, it feels really gross, you know? But, and then, okay, so then, I mean, general strength would be power lifters. Power lifters are known for being able to double, triple, quadruple their body weight. And you can take a hundred pound girl and she can deadlift 300 pounds or whatever. Like,

the weight to work ratio is huge, right? So general basic strength would be like a power lifter. Aesthetics is going to be bodybuilders. Bodybuilders, those bodybuilding, coach. Like when I'm looking at y'all, just know that I don't have a bodybuilding coach. A bodybuilder, those are the people that go on stage and like have their underwear on and stuff. But they, those coaches, not only do you have to be straight, your right side has to match your left side and you have to be symmetrical now in your muscles, which is not always easy because we're, oh, you are asymmetrical bodies usually. So they're looking, so I take from the aesthetics world, like what looks good when you walk down the street and you have on an outfit you want to wear, where aesthetically

do I see that beauty? And there's a lot of work that I take from bodybuilding from that. And then, let's see, the next thing is CrossFit. You know, CrossFit got a bad name. CrossFit. Don't start with me, CrossFit, people. Do not. I loved CrossFit at a time. And it taught grown-ups how to do hard shit when they didn't want to do it. And that was a big deal. because there's a lot of grown-ups that don't want to do hard shit, and they need to do hard shit. You know what I mean? So it made you run when you didn't want to run.

It made you get back on the dumbbells when you didn't want to get back on the dumbbells. And that taught a sense of like not only were you getting your cardiovascular fitness up in endurance, but it taught you have to persevere. Like mental toughness. Yeah. We're practicing in the gym so we can, this is all practice because you have to play in the real world. So like that's what that taught me was like, I don't want to go. want to run right now, but I'm going to run. And then that's like that real dopamine shit,

where it's like, I did something hard. I didn't want to do it and I did it. You know, instead of being on our phones, like that's the real stuff. So I feel like that's what I pull from CrossFit. Functional training. Functional training means like, okay, if I pick something off the floor, am I using my upper traps and my arms or am I using my legs and my glutes, right? That means it's functional. It translates to the real world. I take a lot of stuff from the functional world. Y'all are doing functional stuff all the time. You don't even know it. You know, something like when you do a squat and like going full range of motion, you're doing functional movement. I was doing functional shit in the bedroom last night. Oh my God. What about mobility,

which you love? Yes. Is that one of the pieces of the pie? Oh, sorry. Okay, yes. Can I mention somebody on here that I really like? Yeah. Okay. So there's a guy named Kelly Start. I'm a big Kelly Start fan girl. And he wrote a book a long time ago when I was in CrossFit, um, called The Supple Leopard. And just the name of that book, it made me, something clicked in my mind and I thought, like, dude, leopards or if you ever watch a leopard walk. Yeah, it's like- They have big muscles, but they're fucking slinky. Yeah.

And they're slinky and they're fast and they're strong. So they're all the things we want to be as humans. Yeah. Agile, strong, fast, gorgeous. Their skin is gourd. You know what I mean? So when he wrote, even the title of that book and a lot of the stuff, stuff he does, I, it comes, and he, and he's, he's very good at, like, cueing, too,

so I've always loved his cueing, but I felt like mobility, I used to hate mobility, is to go in and be like, why is everybody doing mobility to start fucking working out? Like, let's go, you know, like, hard charger. Like, you know, like, sometimes when you go to those cardio classes with the women and I'm like, they're all, like, ready to go, you know what I mean? And, um, and I would be like, why are all those mobility dorks over there, like, stop, you know? And they knew they were doing and I didn't know what I was doing. I was just throwing myself, not doing any mobility, setting bad patterns. Again, back to setting bad patterns, going in fast, doing too much weight, not being intentional about my movement, would just, and doing it fast, under load is like the

worst thing you can do to set bad patterns. You know what I mean? What is underload? Meaning like you're using weights. Got it. Yeah. So now you're not only, so mobility is like huge. So anyway, in that world, that's where I pull a lot of my stuff is from even just the image of the supple leopard. But so under load means every time you pick up a weight, you're strengthening something. Just know that. Like, you're putting load against something. So wherever you're holding it or whatever you're doing, you're strengthening that part of your body. Which is what I feel like I put a lot of tension in my trap.

Yes, yes, yes. And I just got trap talks. Yes. Which is very controversial, yes. But I think that for me- Why is shop talks controversial? I'll tell you. I mean, it's, it's, everything's controversial.

So, okay. What does it do? It relaxes your traps? So what happens is, is this, which camera I'm out? You can look at that one. Go watch YouTube so you can see Sandy's body. Yeah, yeah. Okay, so y'all are all, and it's really makes sense.

Because everyone's like overusing their upper traps. They're on their phone. even when you're lifting weights, you're using all of this, right? So what happens are your traps are this big muscle and it runs like all the way down to here. It's all connected. And what happens is this overgrows because you're now like bad patterning and your lower trap where you're supposed to be able to squeeze down gets underdeveloped.

So it gets your lower trap gets weak. Your upper trap gets overactive. And then I could take a year. honestly with you trying to get that those try you that one guy we remember he was like breaking into your trap like Mike your upper track Michael boy like he was breaking into your trap like almost getting your skin I have a hole in the wall but Mike is my boyfriend I know me and Mike are running Mike is like he's he's hot um I'll fight you and I got my rock shirt on um no but um no so what so trap talks I do I've seen another client do it

what it does is it just gives me a window of opportunity to get this upper trap to calm the fuck down. So you can work on the posterior chain. So that I can work on your lower trap. So once this can turn off, now I can set that down and get it strong. Yep. And it's all connected. And so just like little hacks like that are so they'll change your, they'll change. So girls come to me and they say, oh, I don't like my arms. I think I have fat arms. They don't have fat arms. They just have overactive traps and they've been using the front of their shoulders forever instead of having strong lower traps and a strong back to hold up their muscle. So before the weight loss, the weight loss is a byproduct of getting everything fixed. So the weight loss is like a tentacle.

The octopus head is like getting the structure and the movement fix. But it makes sense because like how would the weight come off if the muscles in that area are not activated and they're not used? No, exactly. Because it's like just like a dormant part of the body then. That's a way. So like when you talk about this and I just think about it from my perspective, it's like the reason weight won't come off in problem areas is because it sounds like those problem areas are inactive.

Yeah. And they're probably not weight. It's probably like tendons and stuff and muscles that have overgrown in that area from being overly used. So what they think is fat is probably just an overuse syndrome. So what you're saying is like if you get the patterning right and obviously do the exercise and the workouts, then once it comes off and the pattern. is corrected, the weight will not come back in most cases because it's like, you'll have to

maintain obviously in maintenance, but it's like, yeah, it's then the patterning is set in the correct way where the weight can be maintained. I mean, yeah, and you'll, yes, and now that you're patterning, you're moving instead of overgrowing muscles, you don't want to overgrow, and you're patterning correctly, not overgrowing your quads, starting to build your glutes, then that will, that will put you in maintenance because in maintenance, once you are patterned right, keeping muscle is really easy once you're patterned right. It's like that's the easiest part because, and there's controversy on that too. Like people say, the easiest part is getting there and the hardest part is maintaining it. And I say that wrong. The hardest part is

getting there and getting there right. Maintaining is the easiest part. I've already done all the work. Now all I've got to do is just be that supple leopard. You know, I've got to keep myself, keep that muscle on and I got to keep myself mobile. And now that's not that hard. If there's someone who's listening that like me had just had a baby, maybe on their first kid, their second kid, their third, is there a difference in how you train us as mothers? Well, for sure. Like, I think the main thing is, and I get this question a lot, when you're pregnant, it's all the same. So like in your 20s, let's try to learn proper form.

we're going to try to be used our posterior chain more than our anterior chain. And then when you're pregnant, it's going to be the same, like when you were pregnant, it was the same exact exercises, notice, like nothing has changed. You just sort of like change like the depth and stuff like that if you need to, like later in pregnancy. So even while your hips are start, it is most important when you're pregnant because you've got that relaxing hormone or whatever. Yeah, that's in the stomach. So you start twisting and your wrong patterning and like ripping ship up. up, you know, so this is a time to really set good patterning. And then after it's just the same,

it's just the same thing. It's never different. How would you, what would be your sandy prescription for eating? I know what, I know what, no, I know what it is, but I want you to tell the audience what you tell me. I know. So, okay, so I know that, like, there's so many different things, and I'm not one to give a lot of nutrition advice, because I'm not a nutritionist, but I can tell you through sandy science of not just like I don't have my PhD, but I have a lot of knowledge and I've seen a lot of bodies come through from everything from the highest elite athletes to a mom who just has literally five kids. And it's always the same. And it is eat every two, three hours, four to five meals a day. Depending on your protein goal. So I'm going to say 20 to 25 grams of protein every three hours

so that we maintain. There's like 150 grams of protein a day. Okay, I weigh 150. So, yeah, so I would, was that 25? So sometimes I can't always eat five meals, but if I can get four, three hours apart. So think about it. So think about it how if we go back,

because I like to go back and like thinking how we're supposed to move as humans, how we're supposed to be, because if we go back to our natural state, we'll stay at our natural state. You understand? Like your body's always trying to go back to its natural state.

So your body's supposed to, to get hungry about every three hours. You're supposed to, I mean, I know with OZMPIC, you lose your capacity to have an appetite. And I find that so scary because you should get a little bit hungry. You should eat just enough to go three hours. Eat just enough and stoke your metabolism all day long. But it sounds like what you're saying with the three hours. You're not just like eat pasta every three hours.

You're saying like you're prioritizing the protein first. Always prioritizing protein because protein is what's going to stick. with you for three hours. You need pasta, it'll stick with, run through you in 30 minutes. And doesn't that do what Ozempic essentially does? Because it's sacy, it makes you, it makes you satisfied. Yeah. And it's, it's not dropping your insulin. Yeah. So what protein does, and I think we talked about this on the last show, but it's worth repeating. What protein does is your body hates to process it. It does, it's, it's it, it does, because it's very complicated molecule. Your protein, when you eat it is very complicated. So your body has to slow everything down.

it has to slow down the sugar response. It has to, now you put pasta on top of that meat. Well, it has to deal with the breaking down of all those amino acids in the protein. So it slows your sugar. Like as soon as you eat, if you eat just like too much without protein, your insulin spikes, your blood sugar spikes. You know what I mean? Because you got to lay down that protein layer to slow everything down. And you do that every three hours and your body starts to become like a machine.

What are other little things that you would recommend to someone who wants to lose weight? Well, I think we have to stop doing so much cardio. Like, it's great for endurance and it's great for, like, I mean, it's good for cardio respiratory, but your bread and butter has got to be strength training. Whether you believe it or not, whether you think it's going to make you bulky or not, it is not. Learn how to do it. it's going to be your main component.

Again, I think everyone should have 30 minutes of aerobic capacity in their system, meaning if you and I wanted to go run three miles, Lauren, we could put our tennis shoes on, go run the three mile loop or on Town Lake, and that would take about 30 minutes. I want everyone to just have that general capacity. Much more, we don't need that much. We're not running the New York marathon every day. You know what I mean?

A general fitness person needs about a good 30 minutes. And then from that, they need to do that, But that's strength training. That's their. So if we were talking about the perfect pie, it looks like this. Strength training. Endurance, which is the 30-minute run. A mobility piece.

Yoga, Pilates, give me something where we're working on mobility. The other part of the piece of pie is an athletic day. Y'all know you have an athletic day with me. Meaning that we jump, we run. We don't lose that. We jump. We do broad jumps. We skip.

We don't lose that part. of us as that we were when we were kids, you don't want to lose any trait. So if you could hop when you were young or skip, you don't want to lose that when you're an adult. And some people I feel like, I mean, if I can give them anything, is like make sure your strength training is the base of your pie. And then you've got these other pieces that I'm talking about. But you don't, a lot of people I feel like say, I can't do that anymore. So, you know, I have this knee. I'm like, but you're, you got to stop having that knee. Because in 10 years, that knee's going to be worse. you can't just say you have it and then and then just say that to your brain well i have this so i can't do this

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So if you need serious physical therapy work, you need to go. So you got to nip it in the butt. You got to nip that shit in the bud. You're just going to tell everybody, you're going to tell me like, oh, I just have this so I can't do this. Well, I'm not going to put up with that. Yeah. And you sent Michael straight to the physical therapist.

Oh, yeah. We weren't doing that. You sent me straight to the foot spot again, Mike on my back. Yeah, I'm not doing that. What are the type of clients you take on typically? And what's, what are you looking for and what's a pass from you? Well, okay, what's interesting? for me as a trainer. Because I know I'm going to say it for you. You're selective about who you take on.

Well, that's just because of time now is like really. But okay, this is, this will be interesting y'all as a trainer. So when I first started training people, I wanted to be like the athletic trainer. I wanted to train the athletes, right? I can say when you can't, where you're not a good athlete, you're a strength and conditioning coach. You all know what I mean. So you become a strengthening condition. But no, but I wanted, so I thought that would be my career. That's who I thought. But what happens if you really care and what you notice is the people that need you the most are the hardest cases. So what I used to find very uninteresting in my training people would be like, let's say,

I took a 65-year-old woman who, you know, had bad patterning it and had a bad back. And I would just start her on box squats. You know, shouldn't have to be anybody like a big deal. I find those cases the most interesting now. The more screwed up you are in the older, I find it very interesting. Because now I've got to work and I've got to solve. I can put an athlete anywhere, da-da, they can do anything. And if they're in their 20s, they're made of plastic and glitter and nothing hurts.

You know what I mean? Now I'm worried why you took me on. No, no, not that you're the 65-year-old woman to this color. But you do have a lot of all. You're actually perfect candidates because you're in midlife, you're busy with kids. So right now you would set really wacky patterning. You would grab the kids and hurt your back and hold it like this all the time, you know, and you wouldn't think about, like, how to hold your posture or stuff.

So right now is, like, the perfect timing for you guys to make sure that when you're in your 50s, like me, then you won't have to worry about injuries. That's what I want for y'all. I do not want you to be, I want y'all to be having so much fun in your 50s. Like, I am. I move great. I feel great. And, like, that's how we all should be.

But it starts in earlier decades. And not that you can't do it in your 50s because you can. You can't. have to just start. No, I think about this all the time and I've told Brent who we train with as well here and I've told you like for me like the most important thing. Like I like I've only, so when we had Zaza, we were living in LA, I was not in shape. I'm not going to speak for Lauren. Why? Why? Because I'm not going to do that. What the fuck does that mean? What do you mean? What do you mean? What do you mean? You weren't as you weren't, let's just say you weren't training as much

as you are now. Oh, y'all do this on the show. And yeah. And what I really like my motivation at the time I don't get it. Pipe down over there. My motivation at the time was I needed to be in shape as a father to be able to deal with all the things. Because when I, okay, and so since then, I've focused a lot on getting in shape. And I would say I'm not the most in shape, but I'm in pretty good shape. You're in great shape. But I think about this all the time. I'm like, I can't imagine how much harder parenting would be.

Yes. For me specifically. Yes. Maybe for others, but for me. Yeah. If I was out of shape or if I was catching my breath, right, if I wasn't strong, especially with three small kids, because it's a lot of physical work. Yeah. It's getting up.

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

And they never had pain because they never even really locked in with their bodies. You know what I mean? and those are the ones that scare me the most. Yeah, I mean, but like the, but I'm saying, like the aesthetic outcome of getting in shape is great. Yes. But the motivation is like what you're talking about, not going into that.

And also like, I'm exhausted. Michael, we need you to be an asset, not a liability. That's true. With this family, we're gonna need, there's a lot of young children. No, but I mean, and also this one is like, you know, she gets upstairs and gets comfortable in her bed. And as soon as that happens,

like I need you up, I go up and down the stairs probably 30 times. times the night. How many times? I love to be like, and you know, have you ever seen them as a stepmother and Cinderella? Yes. And the windows and the washing. Exactly. Okay. Yes. I want to talk about. But y'all, you like that apparently because y'all do it. Yeah. We're in it. I want to talk about what you just did with Obey because obviously not everybody gets access to you. Yeah. And they're not with you. And I'm wondering, like, I want you to talk about it because I thought it was

interesting. Obviously, we made the announcement that Dear Media acquired Obey, and we're doing more and more on that platform. And you are one of the first people that we partnered with. And I want you to talk about kind of what you did there because it gives people access to it. Especially since you have such a select group of clients for everyone

to be able to have access to you and have your exact workouts that we do is insane. Yes, and so, and that, this is great. And I know, and I want to tell everybody, I really didn't answer the question what you're exactly doing. And I will tell everybody at the end. But Obey is so exciting because it's literally meeting, I feel like the Obey app is very accessible for women, especially.

And men, but yeah, mostly women. I mean, for men, no, 100%. But I'm, I'm like a, I'm, so I'm like a weird trainer because I can meet women in like really dingy, dirty powerlifting rooms. I've been there. Or I can meet them in a beautiful app by Obey, done with all these beautiful colors and in a light box. And it's the same, both things, right? So what I can do, all my teachings are always the same. Whether I'm in your living room and we just have a couple dumbbells, or if I'm in a dirty gym with no AC and we've got barbells, my thought processes are the same. And that is, what's the most efficient way we're going to get fit? And not like in like a silly way, but like for real. So we're going to gain access. So in

obey app, I do correctives, meaning that we're not just going to strengthen the muscle. We're going to do something to start to be able to access the muscle. And that's where a lot of trainers, like, come behind. They're not, they're only going straight for the problem. They're not addressing three steps behind. It's hard to do. But in the obey app, I've done it for each body part. You know, I've showed you how to access your glutes, how to start accessing your back. So, but you can do it like literally in your living room. So is, and I'm leading it, which I never, like I'm a coach, just everybody knows. Like I'm a, I coach y'all, but I rarely lead workouts.

So it's pretty, I'm like talking the whole time and working out, which y'all never see, because I'm always like standing over y'all with my coffee and my cigarette. I think that when we had you on the podcast last time, everyone wanted access to your workouts. Yes. And yes, we could get access to all of your secrets and tips and tricks, but we also wanted to actually see you working out in action. So to have that information now is incredible. You did three levels.

So somebody who's beginning and has never done weightlifting they can jump in. Yes. Yeah. Yeah. And what's great about it is it'll all come back to the same patterning. Again, it's just repattering. Right? Can anyone pick up and do this program? Doesn't matter who they are. Yeah, I think so. I mean, you can do it definitely

literally with no dumbbells. I mean, to repattern your body and get it strong, you're going to just have to start, you're going to have to start and just do the movements like I'm telling you on the obey app, do the correctives. They're not like a, so just so everybody knows correctives, my correctives are not like, oh, I should maybe do them because they're a stretch. No, they're part of the workout. They're not even, that's not even like, um, it's a non-negotiable. It's a non-negotiable if you really want to make a difference. So it's a six-week progressive strength plan. Okay. Yeah. And it's upper and lower. And you will get stronger doing it? It's not just

100%. And what the thing is, is now that you've got access through the correctives, you'll get stronger. And you can decide your weight. You know, I don't ask you to choose weights in there because we're doing strength training. We're not in cardio land. And I do express when I'm just filming, obey. When I tell, I say straight to the camera. I'm not usually this out of breath when I'm strength training. So you take a break if you need to because we're not doing cardio. We're doing, we're trying to get stronger. Let me ask you this. If I, was doing this program as me, what would you give me for a weight? I would love for you to this program. Well, depending on what is it, what are we doing? Are we doing like curtsy lunges? Are we doing like, where does the program take you through? Does it like start upper and lower? Like how does it so the first, yeah, it starts with upper and lower. Okay. And then and then you progress at six weeks. And then, um, so I taped a total of three and three upper, three lower. And then I, I, did a conditioning unit. And is this the exact workouts you do with me and Michael? I mean, they're yet, yes, because why? My system never changes. So yes, they're doing back squats. They're doing,

you know, I'm having a backrock if they can on their dumbbells. I'm having them try to load. I'm doing all the things that we do because everything I do is the same with everybody. But it's designed to be done from home or when you're traveling. Yeah, yeah, yeah. So you can get a workout in if like if Lauren and I are traveling, like someone you're not there, we could do this. Yes, yes. And it'll feel very familiar. But yeah. So, and again, I love, I love, I love Barbel. Everyone knows I love barbell because it puts weight over your spine and it does a lot of magical, beautiful things all at once. But not everybody has that. What do you think people can expect to like, say there's a woman, she's 30 years old, maybe she's had one kid. What can she expect from doing your program? What do you think she'll notice? She can expect to get smarter. That's what she can expect. So she's not just doing another workout. It's not just another raw, raw, raw. I am telling you through Sandy Science of doing this for,

so long why we're doing this, how to do it, how this changes, it's trying to give people wisdom of what this changes. The changing the pattering. Because I feel like if I give you the, if I give you the keys to your car, which I'm trying to give y'all, I'm trying to give you your own keys to your car. So, and you one day, and it might take, look, everyone has different neural adaptions, right? You've worked out longer with weights than Lauren. So your neural adaptions and your mind-muscle connections a little bit training age is a little bit higher than Lawrence right stuff like that um but everyone's neural but one day you could be doing that workout and you could be doing a uh and something clicks and you're like oh wait i just felt my back muscles and that click can move to

the next thing and the next thing you know what i mean for now everybody i'm giving you keys i'm just starting giving you keys and so i do that in the obey app i start to talk you through why we're doing it And when you talk someone through it, if they're not disassociating, I can dissociate. And they're focusing. They'll feel it. I get a little desoci. I know, I know.

But once you feel it, it's like, that's the shit right there when people lock in. Well, listen, I mean, part of the reason we always love talking to, but we want to give people access to you. We've been training with you. Lauren's really been focused. So you said, and I want to know what you mean by this, you said, we can all starve ourselves and have abs, but can you feed yourself and have an ass? Yeah. Okay. Okay.

That's a quote from you. Yes. I know. Put it. Somebody get me a T-shirt company. I have so many good. Yeah, you got to put that on like a knit. What are those things called? Put it on your pillow. A needle point. Exactly. Okay. Okay. So this is what's going on. I don't know how we're living in a world right now where strength training is like really popular and women are like, yeah, I want to have like a strong body. And then we also have a Zimpic, right? So we're living in a really like strange dual world right now.

But what, okay, what people admire and they, they covet is abs. Okay, if you know, if you're a strength and conditioning coach, you understand that. Abs are so easy. Abs are just diet. That's the easiest thing. Controlling food is the easiest thing. Having an ass is a lot of work. So when everyone's got their waist trainers on or they're showing me their abs in the pictures, I'm like, cool, I could starve.

for three days and have those abs too, right? But, and I'm not putting down abs, don't get me wrong. I'm not anti-ab. You're just saying ass is harder about. But I'm saying, if I'm going to, if I've got a higher prize, the abs, I mean, I hate to break it to everybody. It's just starving yourself, literally, to see that, that layer. And then it's the backside that really matters.

So remember, we always talk about the back is for go and the front is for show. So if you're starving yourself to have those abs, you're probably, and I, that's all I see in your pictures. If that's all I see in your Instagram pictures, then I know there's no ass going on. And if no ass is going on, I know your hormones are fucked up. I know your back is fucked up.

There's a lot of stuff I know, and I'm not judging on aesthetics. Why is the hormone fucks up? Because you're just not... Well, because you're not storing. Remember, your hips are like a place that hormone, like you're going to want your hormones. You're going to want to have.

They're the biggest muscle group on your body. The more muscle you have, the more your hormones are regulated from just having. that muscle. Now there's all this intricate science of how that works. But your glutes are the biggest muscle on your body. And you want them to, they alone will start to get your hormones right. But if you have no glutes, it shows me like your hormones are fucked up, like honestly. So we need to be showing our butt holes on our Instagram. So show me your butt. Don't filter it.

No body filters here. We're not doing that. We don't need to do that. But just start showing me like less abs more ass because if you want to know someone who's in the business, we're going to, that's much more respected. You know how like, I don't know what's going on in Hollywood. I don't know like how to act or whatever. You know what I mean? But like there's people having backroom conversations that you know the general public doesn't know about it. And it's like, we all, Lauren and I have those. We don't, we just don't tell the general public. And I'm not, but it's not putting people down. Just saying like, oh yeah, they got their abs. But like they have no but. And I don't want people to be in those conversations. I don't want.

your name anyone's name i know to come up in those conversations do i leave the gym and everyone's like there goes flat ass no you no you're no you're looking great michael and you're so if we're gonna talk about michael and like also men and obey oh michael's favorite subject go off and talk right yeah don't even need my note cards for this part really takes a hit go ahead he wants to talk about michael let's go let's go no but no but your so what's crazy okay so if your perfect formula is strength training is the bulk of your workouts a week with an athletic day meaning we're we're we're keeping in all our practices of jumping, running, being athletic. And then we've got a mobility day, right? So we've been doing Evolve. Peavell for mobility. Evolve has been great. Yeah, and stability.

Obey for strength training. Yeah. Athletic Day, my kids come so they can see us working out. And I make you play basketball one-on-one on each other just to like dribble. I know the kids love it. I know. They are so athletic. But, okay, so Michael has a different goal. So you are a male who wants to, like, look like you have, you're strong. you're athletic Get some blood flowing. You, yeah. Yeah, you want less blood flowing

actually. We'll slow down on these kids. I can't. Y'all are so scary. No, I'm just kidding. Like, in the best way. Y'all, if you get pregnant again, oh my God.

I think he got me pregnant last night. What? It's all that ass work. It's all that ass work, Sandy. Oh, I know. That's a problem. Listen. Okay, y'all, on my app thing,

there's like 15 women that have gotten pregnant. On it, like, we have people that we get, And I'm like, I'm not saying anything, but what I'm saying is like, I'm just doing the Lord's work. You probably get like, you probably get thank you notes from the husbands and the boyfriends. Well, think about the mobility alone. Yeah, it's true. I've got a woman doing a full depth squat now over your, uh, you're welcome.

The thrust is strong. You're welcome. And I grow your husband's glutes and get him open hips and strong hips. No, they're welcome. I was creaking away last night. She's like, let me look at your legs. I was like, oh, I know, I know. Well, so anyway, so for my.

It's jarring. I've never seen it like that. I digress. I digress. All right, let's not get into our stuff. But let's just be honest. Let's go back to Michael. We got into our butt. But my goal, yes. My goal is that to be athletic, to have an athletic build, to have the right. But for me, like, a lot of the stuff we're doing is obviously I want the right movement patterning. Yes, right. So for you and males have slightly different movement pattern. Meaning like, we do want you to have upper traps and we do have a bigger quad suite for you. It's that, you know, just for the aesthetic look and how you're closing. You know, just for the aesthetic look and how you're closing. you're designed alone. Remember, and I want y'all to have glutes because the seam on that, those athletic shorts have to be popping. I do not want to see men walking around with that seam all caved in on the side. That seam needs to be popped out. The seam needs to be popping. The seam needs to be seam in on the outside of men's shorts or don't start with me. By the way, the best clothes that we all agree on are ASRV. Yes. And that seam on those men's pants. If you want your seam popping, go get some ASRV pants. Oh, we need to take a picture. of it. And pop the seam with the ass.

Yeah. That's hot. No, it disclosed that we're partners in that business. But also, it is the best athletic wear. Yeah, no, I really liked it. No, I know. We originally invested because I just love, like, you could tell Jay over there who runs that business. Like, it's somebody who lifts and understands the gym and has a good eye for design, but also aesthetically, and it's all great. But functionally, he knows what he's doing to design athletic clothing.

I feel like the slits are like in the right place. It's vented correctly. Okay, so you want the, you want the, you want it popping. So, okay, so men, so men, so what your goal is, is like, you've got to keep mass on you. You lose mass very easily. You gain muscle easily and you lose it easily. So you're one of those people that's like, you can either be really, really thin. Hybrid people. Or, yeah, you can call it that.

But for you, eating is really important. We talk about that a lot. Just keeping that, that protein and more calories is going to be important for you to maintain muscle. mask. Now what we do on top of that, like that's where you and I always negotiate. How much do you like to weigh as a male, but you still feel mobile and athletic? And that's where I, and with men, I understand, because you don't want to be one of those big bound up men, again, bad patterning with the bound up men, you know what I mean? Like, and they're walking around like this. Like, you don't want to be that. Get a meatball. Yeah, they're like a big meatball. Yeah. So like, I feel like that, I mean, so I want men to

be able to still move. It's really important, especially like, going to, back to your point of like being an asset, not a liability to your family as a man, you want to be, you don't want to like get up and like your knee goes out. You know, you have to be able to move. You have to be able to jump. You have to be able to run. I mean, I was watching like Peter Attia, who's been on this show. He was just doing this thing on 60 minutes, which was awesome. Oh, I haven't said. Watch it yet. But he was talking about like how the cliff for a lot of people, men and women is like 75. And if you don't do the things like we're talking about the patterning, the strength, but like it's a cliff that you just fall off of. And, you know, like my dad's getting

older. Unfortunately, he works out and he trains and he's still like doing all the things with kettlebells and all that. But I see a lot of his friends that are getting older and it's, it's right. Peter's right. It's like a cliff. They can't walk. And then it's so sad because that's when they have grandkids and they need to be able to move. Yeah. And so, you know, like one of my big fears, and I think this just comes with age and what I was saying to the younger people earlier is what I've been decent at in my life is looking at that and being like, oh, that will be me in 30, 40 years if I don't do the things. And I think sometimes when you're young, you're just like, oh, I'm going to be young forever.

Yeah, yeah, that's what you think. Yeah. I know. But like, again, back to the point, like, I feel like when you're in your 20s, you feel like, I can fuck up for so long because I've got this whole decade to fuck up. But you really shouldn't. Like, you should take it. You should do your mobility.

You should like start doing it now. It seems like an old person thing, but it's a young person thing. No, it's the same thing I think about. Like, sometimes I'll do episodes on personal finance. And one thing I learned under learning about money is that it is really easy to become a millionaire. Yeah. If you start investing little amounts. Oh, yeah, yeah.

It is really, really difficult. Yeah. But it's really, really difficult to become a millionaire if you start investing and saving in your 40s and 50s. Oh, 100%. Like it's the same with your body. And like the effort that's required in your 20s because you have the time. Yeah. It's almost like no effort.

Yeah. The effort to do that in your 40s and 50s is a shitload of ever. Same thing with working out. There's an old saying and it'll go for that and training and that is if you get on the wrong train for too long, it's real expensive to get it back on track. And that's how I feel like same way about training. It's real expensive to get it. Now you're dealing with me and I'm not cheap. You know, we're dealing.

And if we, if people will start understanding that the faster they get on, the understanding that mobility matters, getting under a barbell matters, getting under dumbbells matter, just start not just thinking about like a random workout all the time. You need to start thinking about how am I moving, where am I growing my body? And is that how I want to look in 30 years? Why are so many women's workouts laying down? Oh, I don't know. Women love to lay down and do the Pilates and they love to lay down and do the hip thrusters.

And what I hate and they love, women are always like, laying down everywhere. All the classes, everyone's laying down. And if they're not laying down, they're getting up and like jumping, who, like hopping, hopping, which is, I mean, you need to jump a little bit. But these are their two levels. They're hopping or they're laying down. And what happens is why women lose their bone density, I mean, besides hormone stuff and all that, is because they never have weight bearing on them. They're just doing body weight like constantly, you know what I mean? Or like really tiny weights. So that's why I like y'all to have weight over your spine to like start to strengthen your spine. So I feel like the one disservice for women is that

they never, they are so worried about their bone density and like that they need to be strong, but they never actually, um, everything they're doing is like laying down and doesn't use gravity as even in a sister. Big news for our friends over at Branch Basics. Branch Basics, one of our all-time favorite cleaning brands is now available at over 600 Target stores nationwide and Target.com. We switched all of our chemical cleaning supplies out of our house, those hormone disruptors that were lingering around, those fragrances, they're all gone, all replaced by branch basics because branch basics is elevating the cleaning experience and they're doing it in a clean way. All of their multipurpose cleaning essentials are made with plant and mineral-based ingredients, no harsh preservatives, no endocrine disruptors, and definitely no fragrance. So you can clean without worrying about what you're bringing into your home. Why would you not want to clean with a healthier, better alternative, just as effectively as cleaning supplies with harm.

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one brand, it was like this random brand years ago and I became obsessed with it. And I think that they went out of business. So I decided to create my own with fresh ingredients and make it exactly how I wanted it. Caffeine was obviously the first ingredient and then I wanted an SPF that was 40. So we designed this beautiful SPF. It's packed with caffeine. It lifts, it tightens, it reduces puffiness while you're getting protection. So how I use this is I do my whole skincare routine. I put on my brow peptide and then I take a damp beauty blender and I put on the caffeinated sunscreen. And the caffeine gives you this really pretty tinted look to your skin. I just noticed that my skin looks awake. It looks glassy. It looks pretty with

this sunscreen. And it makes sense because it's mixed with the caffeine. I'm so proud of this formula because I literally had my hand in every single step of the way. And it's one that I think you'll love to. It's a clean formula. It's fragrance-free. It's not greasy. It's lightweight. It doesn't have a white cast. And it gives you just a pretty tint. You can't go wrong. Upgrade your daily routine with skinny confidential caffeinated sunscreen. Go to shop skinnyconfidential.com and get it delivered right to your door. Are you a fan of heavy weights or do you like medium? What's your vibe on weights? I'm a fan of heavy weights if you have good technique. And I don't mean just good technique, like it looks good on the Instagram cameras. Like I want you to feel that muscle. So you're like,

you're, you're, you're, you're, you're, you're, and I tell you like, Lauren and Michael, I want you to do these reverse lunges and I want you to use your glute max as your primary mover. I'm saying so many words to y'all, right? Glute max is your primary mover. Now you have to turn your eyeballs inside and say, where's my glute max. And now you have to see that muscle. I know where it is. And you have to use it. Yes. You taught me. Yeah. So that's when I want you to go heavy is when you're like cool on everything. And you're like, okay, let's just grind this. Let's stress this muscle that she wants me to stress, not everything else. What do you want your legacy to be with training? I want my legacy to be that I have learned so much.

Most women don't stay in the game as long as I've been in this game. Right. They really don't. And it's a man's world. It's a man. You have no idea the hell I've seen. It's another show. But I'm just kidding.

No, but honestly, because it's really, I love being a personal trainer. How long have you been doing this? I've been doing it for over 20 years. Like, but let's just say it this way. Since I'm 15, I've been coaching. I've been teaching my parents how to, I've been really interested in I'm so I'm so in love with the human body I think it's so fucking cool I think people that understand the body to me are like it's it's next worldly you know

what I mean because the body's your vehicle that carries you through this world forever you only get one body and I think it's so interesting so since I'm 15 I'm looking at people I'm wondering like how you know we can change so but I've been I mean more than 20 years probably 25 How old am I? Yeah, like, probably at least 25 years. But my legacy would be that I fucked up a lot and I did a bunch of stupid shit. But I learned from it. And instead of just taking my toys and running away and keeping it for myself,

I want to share with everybody what I don't want to gatekeep this. Because I understand how it works now. But it took me a long time to understand that. What's my body going to look like? Oh, brother. Let's round it out. After I lose 30 pounds. Oh, my God. Body yadi yadi yadi. Y'all, what you don't know is that Lauren has like, fucking, like, slim, fucking slim thick, like, like, thin, like your hip bones are like narrow. Your ass is popping. Oh, my God. Can I say that? Yeah, go for it. No, oh my God. The ass is big right now. It is, I love it because I've got so much to work with. It reminds me in the old. days when those women used to wear those bustle. Those bustles for the butt.

Yeah, yeah. You have like a bustle right now. I have a bustle right now. And that was one of the reasons is because all we did was open your hips. And once your hips opened, because you do have narrow, like a little narrow or hip bones, your butt went like shot straight up. You know those toys that the kids pop the thing out? Yeah, yeah. Yeah.

That's what you did to my house. Yeah, that's like what I did. But imagine that if you hadn't done the, if you were like, I just got to start working out, da, da, da, da. and you went straight and you skipped the correctives or the mobility. You would have never gotten that result. No, it's been great. Yeah. If you guys are in Austin and you want to contact Sandy, she's on Instagram.

Yes, I'm on at Sandy Brockman Fitness. And then if you also want to work out with our other trainer, Brent, Bodies by Brent, you can work out with both of them in Austin if they have availability. Yeah, that's, yeah. But if they don't, and you really don't. Yes. I really don't right now. No, you don't.

I've seen you have to turn my people away. I think that's why we are so. excited that you've joined the Obey platform because people can literally go travel with you. I'm going to use the app whenever I'm LA. They're going to hear me talking for 30 minutes straight. Yeah. There's a ton of great stuff on there. But again, guys, like Dear Media made this acquisition or this year with Obey. It's an incredible platform. And we have a 30 day free trial for everyone. So again, no no risk. And just use code skinny. And you can check out Sandy's program. What's it called? It's the strength collective.

Collective, yes. The six week progressive strength plan. Also check out those ASRV clothing. because it's cool and they just launched women's clothing. They never did it before. It was only men. It was just having it. So if someone wants to go sign up, they can go to obey fitness.com for the 30 day free trial. And what are they going to find on there? It's called the strength collective. Tell us exactly what they're going to get. Okay. So you're going to get a six week program that has basically, it'll progress you to the first two weeks and then the second two weeks and then the third two weeks. So the first is going to be you're going to do the same workout. for two weeks because I am not into random shit. You got to do the same. You know how y'all have to do the same stuff? So the first two weeks, y'all are going to do the same workouts up or lower.

Then you're going to move to intermediate and then weeks four and five, or excuse me, three and four, you'll do intermediate. You'll do one week and it's the same workout the next week. And then the last two weeks, you'll move to the advanced. And then you'll do two weeks straight of that. So six weeks is what I asked for from obey because that gives me just enough time to make difference in someone's body four weeks like I feel like it's too fast so they gave me this this luxury of six weeks and um they're going to find um some correctives that no one's seen before of mine which is

really cool that no one's seen and they're going to see of me talking you through the movements just like i'm with y'all exactly how i talk to y'all and they'll see how i train you yeah and guys we've talked about obey fitness on this podcast before but if you're new to it it's basically you know it's an app that you can do right from your own home or hotel and you can basically do an assortment of different workouts work out with sandy and yeah but if you don't want to spend any money yes let's say you're listening and you're like fuck i don't want to spend any money you get 30 day free trial that's cool so my thing is every single person go sign up at obeyfitness dot com and use code skinny because you literally get access to sandy for 30 days yeah yeah for free you'll learn so much like i promise like i even got

sick of myself talking, I'm not going to lie. I mean, I hear you're talking every day. In the best way. In the best way. Like I was like, I was throwing out. Like you're going to learn so much. And again, you're going to, I'm going to be preaching the basics to you.

The basics are what matter. We don't even go into anything fancy until we master the basics. And then once we master this six weeks, then let's see, you know, then we're going to, we're also doing waist to hip ratio on there, meaning you're going to measure at the beginning of your six week, your waist hip ratio and then we're going to do a remasure at the end which I love that and also like this is a good one to send to your friends your family like your mom I think it's really accessible

like really you can really do it in your living room you just get like a bench and a couple dumbbells like everybody has that I think it's good too for people like you know I mentioned my dad earlier and a few years ago I got him back into strength training mom I know you're listening to this and I want my mom to stretch I think there's there's there's a lot of women in particular that I've never been introduced to strength training I'm not trying to be sexist but it's true like it's been it has been a man's game. And I think it's exciting for me to watch because, I mean, you've been doing this for forever, but Lauren over the last four or five years now, like this was the first introduction to start strength training. Like, her whole life, she never did it. And I think that's,

that's a story for a lot of women. You just don't get introduced. Like, I know my sisters for sure didn't get introduced to it until later. Well, and like, and I was saying, it's a weird world because we're living where these 20-year-olds are going to the gym and they're doing strength training. And then we have a world where girls are not eating and they're getting very, very thin. So it's like, I pray that the strength training will overcome that thinness. You know what it is, though, too? I think sometimes, like, I think because you're a woman who strength trains and understands

a woman's body, you introducing this to women is different sometimes than a man. Yeah, yeah. Like, not that there's wrong. Men can do it. Yeah. But I just think that, like, I know, you know, as Lauren's postpartum, like, she's more comfortable doing this with you. Yeah.

No, I think that's a thing. I mean, I think like, I like to go to a woman sometimes. You know what I mean? Just like a man likes to go to a man for certain things sometimes. Sometimes, like, no offense, men. But if I want to get this straight shit, I go to a woman. Well, I think when you're postpartum, too. Like, sometimes I think it's good for a woman when you're postpartum to switch to a woman for a while because they understand.

Yeah. And I will. No, I mean, yes. And especially postpartum, yes. Yeah. I will say that you and Brent and whoever I've been around that recommends strength training has really changed my relationship with food and how I feel about my body. I wasn't scared to get pregnant this time because I know with lifting and strength training

that it comes off. And there was something really liberating about that for me. Because for so long, I felt like I had to like eat less to get to my goal. And also when you strength train and you're eating protein, you know the protein is going to build muscle synthesis. And so like you're not as scared of food either. Yeah, I'm not scared of food at all. That's so good. That's what I want.

That's what I want. Because you know how it is. I mean, that's really the thing. Your body's going to, if you, if a pound of muscle compared to a pound of fat, like if a girl really could see that what that looks like on your body. Like it, you know, they say toning is not a thing, but like a pound of like tight muscle versus like a pound of fat. is like you could swap 10 pounds for 10 pounds. I feel it would look so much better. No, but you know, here's the thing.

No, what's your body fat percentage? No, what's your body fat? Okay, so I was watching, I was watching a video of this. I won't say who the guy was the other day. And he was watching, and he's really in shape, he's got a lot of muscle. And he was eating. And if you were to, like, show what he was eating to some of the health people that come on the show, they'd be freaked out.

They'd be freaked out. But I think people that weight train and build muscle know, but like, you can get away with eating sometimes some of these, like, quote, unquote, unhealthy foods because your body just needs the fuel. I mean, that's why I want y'all to get to maintenance as soon as possible, because everyone's like, don't have a drink, go of drink. It's okay to have a drink every once in a while. Once you get, you know what I mean? Like, for a while, you'll like get, you'll have to fight for that maintenance. We had a couple of drinks the other night.

But here's the thing. You work out with me enough. I'm in decent enough shape. But like tonight I will go and I will eat whatever I want in the restaurant. I will have drinks. And I won't worry about it at all because I know that I'm doing the workouts and building muscle there. So I don't have to worry about that going to bad places. think like what the problem is is like girls are just trained to worry about calories so much these

calories and that calories and if they'd understood that you're let's go back to the eating if you you eat every three hours your body like becomes like a with muscle on it becomes like a furnace not it's not like you're literally hot but it burns up the calories so if they understood how inefficient it was to just count calories just make your body the machine the calorie burning machine and you never have to really work just don't be an asshole right like don't eat like horrible but like you eat pretty good 80-20 yeah and you're good for the rest of your life we ate we ate duck hearts well you didn't eat it just jess that i did at peeve-volved i know that was wild they were frozen or not frozen they're good they looked frozen they looked so good yeah she cooked

them really good she seasons them really well um we are going tonight yes to walk downstairs to the kimberley and we're gonna have you had their you got to try their beef what is it beef tallow i've never eaten there y'all beef tallow yeah i'm gonna try no not beef tallow what is it called bone marrow. Oh, be your bone marrow. Oh, yeah, yeah, I will, I will. I know I can't wait. That's good for you.

I'll eat that. And I'm not gonna have six margaritas. Oh my God. No, the last time we went out, I was done. No, that's the text thread. No, it was because y'all went for the third margarita. No, I don't even. No, I sat back and I was like, y'all are...

Lauren's move. I was cross-hide at the first margarita, I swear to God. Lauren's move at the table every time. It's like, everybody will be on like the moon. Yes. And she'll look with like a cross-eye at the waitress or waiter and she'll say, we'll have another round. I like to happen.

I never go out. Cross-eyed at the end. Yeah, but then everyone's like on the floor of the bar. We can't do anymore. You know what my new drink is. You are Brad's son. Yeah, I'm Brad. Oh, I mean, son, daughter.

Brad? You're Brad's daughter. I can imagine Brad would be like, hey, nobody goes on. Brad brought over some elk, Pazoleon cornbread from Moose Farms at the farmer's market, Barton Creek for you. Oh, my God. Okay. And my new drink, just so everyone knows, is a tequila, like an estrall tequila.

Yes. Blanco on ice. Lots of ice in a tall glass. That's smart. With a side of Pellegrino. Yeah. Or a pariet if they don't have it. That sounds good.

And a shot of fresh lime juice. That's amazing. That's the new drink. You should have seen the last time we went out. I'm petrified of him on green. She's like, oh, wait till we get home, buddy. You're going to get a good one. Oh, my gosh.

Do that third margarita take you into outer space. Yeah, I told you I used to know that guy and he would, he was like super creepy and his main question to all the girls was like, how many margaritas does it take to get you drunk? I was like, oh, gross. Oh, I was like, why?

Why do you need to know that? Sandy, everyone go follow her Instagram at Sandy Brockman. I'm a huge fan. She always responds to DMs. Definitely you guys go get that free 30-day trial ObeyFitness.com, code skinny. And the clothing company I was talking about is ASRV.com.

Yeah. They just launched women's clothing, so they never did that before. And I really liked them. I really like them. Yeah. Thank you for coming. Okay. Yes.

All right. Bye. Okay. Bye.