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

Episode Date: July 3, 2025

#862: Join us as we sit down with Sandy Brockman – certified personal trainer & strength coach with over 20+ years of experience, best known for her expert approach in glute training. Based in the C4 gym in Austin, Texas, Sandy has trained some of the most high-profile, elite women, in mastering the fundamentals of strength training with precision & purpose. In this episode, Sandy gets real about why glutes matter, reveals common misconceptions, breaks down the connection between hip mobility & muscle growth, effective corrective training techniques, & shares how to properly activate the correct muscles for powerful, lasting glute gains! Plus, Sandy shares tips from her signature Glute Growth Guide & insights from her E-Book, Built Not Bought.  To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To connect with Sandy Brockman 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]. For a limited time, get The Sandy Brockman Fitness App bundled with her Built Not Bought E-Book for $99 all together at https://bit.ly/TheSandyBrockmanFitnessApp. To learn more about her Built Not Bought E-Book and purchase it separately, visit https://bit.ly/BuiltNotBoughtE-Book. This episode is sponsored by The Skinny Confidential Your daily routine done better – with The Skinny Confidential Caffeinated Sunscreen. Subscribe today at https://shopskinnyconfidential.com/products/sunscreen and get it delivered right to your door – because great skin doesn't take days off! This episode is sponsored by Branch Basics Shop Branch Basics at https://branchbasics.com/SKINNY15 and use code SKINNY15 to get 15% off. Now available in 600+ Target stores nationwide, or http://Target.com.  This episode is sponsored by Addyi Learn more at http://addyi.com. This episode is sponsored by Cymbiotika Go to http://Cymbiotika.com/TSC today to get 20% off plus free shipping This episode is sponsored by Fay Nutrition Listeners of The Skinny Confidential Him & Her Show can qualify to see a registered dietitian for as little as $0 by visiting http://FayNutrition.com/SKINNY. This episode is sponsored by Boulevard Right now, Boulevard is offering new customers 10% off your first year subscription when you go to http://JoinBLVD.com/skinny and book a demo. This episode is sponsored by Cozy Earth Upgrade your Summer. Go to http://cozyearth.com and use code SKINNY for 40% off best-selling temperature-regulating sheets, apparel, and more.  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 along for the ride. Get ready for some major realness. Welcome to the skinny confidential, him and her.

You will never guess who is on the show today, the one, the only, the butt whisper. 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 Peevolve 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 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 e-book called Built Not Bot, and she is giving us the real details on how to build a juicy butt. Sandy Brockman, welcome to The Him and Her show. This is the skinny confidential, him and her. The ass whisper is on the show today. She is changing lives and butts. everywhere. Let me tell you, one butt at a time. 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 butt hole. If you guys want to have sculpt your ass, listen up. Sandy, welcome to the show. Thank you.

Okay, so just a little backstory. This is my legacy, by the way, but holes and shelves. funny enough it's maybe my legacy as well i know and i mean at least it's fun listen michael's ass is going from a good ass yes to an exceptional ass working out we're putting some ass on that ass we're putting some ass is what we're doing i was telling somebody the other day sandy i was like well i'm training with sandy yeah she has me looking at male rugby players asses so like if you look at my history there's like you like pulled up like male rugby asses that's exactly 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. Yes. So my search history is very questionable. Well, this is very good. So can we talk about males and

glutes first? Yeah. Michael's going to pour you a shot of a stall tequila. Okay. This is my new favorite. Okay. Do you want the aneho or the Blanco? I don't know the difference. What? You're wasting that question on me. Explain it, Michael. Well, like what's going to be. What's one's better? I want whatever the better one is. Listen, I would say that's a hard thing. You'll have people, so you'll split the audience. I think it depends what you're doing. Some people really like the Blanco, some of Anahoe, I think for our purposes. We'll go

with the happy birthday. I think that that, I mean... It's a little bit of a flex to say you have like an engrail. It's really a flex, actually. Never had a birthday wish on a tequila bottle for me. It's a bit of a flex, huh? Like to have like an engraved, happy birthday. I mean, how long ago was your birthday? March. Okay.

So... Well, we should open it. This is insane. Okay, so Michael's going to... And then Lauren's going to sniff it. I'm going to sift it. So sad. 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. It's been so interesting to learn. Yeah. Well, do we want to take this shot before I start talking about the bat? Well, I poured more of a sipping. We could shoot it. It'd be a big shot. Okay, Sandy, this one's for you.

Okay, Sandy, this one's for you. Okay, Emily, I'm gonna give you Carson's. Lauren, I would give you one, but you are. I know. It smells good. Here you go. Okay. We keep it pretty informal here.

All right. Cheers. But I'll think it's a pretty big shot. I would just maybe sip it. But is that what we're doing? to shoot it. You can shoot it. Where are you all from? You don't know how to do shots? No, I do a shot, Michael. It's not being such a busy. I'm going to

have a shot, ready. Three, two, one. Okay. To glutes and five pounds of mass on your ass. Okay. To be honest, I ended up doing the whole thing. That was a small, that was, I only did a half a one, but we're fine. I did the whole thing. And I didn't make a big face. Okay. I'll tell you know I'm a man, Carson. Sandy, oh God. There's so much to get into with it. Yes. Yes. Let's start with

What is the number one thing you see across the board that people do not know about? the ass. 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 at all. There's so many things that step. 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 you 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 a chiropractor or a doctor and say, I hurt my back. You know what I'm saying? I said something on the show one time, 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.

Yes. And I was, and people were like, oh, no, I just said back pain. I'm like, no, you're probably, what you're just saying is happening. Glute medias sits right here and it is very important for your back. And if it is weak, it is one of the things that I think that half the population goes to the doctor because they hurt their back and their glute medias 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 medias 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 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 glute 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 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 posterior chain, 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 like okay so 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. And for those that are listening, you can watch on YouTube to see what she's doing. So you start to look old. Well, yeah, your, your posterior chain is, it's, your posterior chain is 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 back of your body is 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, I mean, you know in my case because we trained together, like, I have to actively

work to go back like this and down. Yes. 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. Oh, yeah, yeah. Just what, okay, and I'm taking this, and I take a lot of different, that what you think's

cool, Lauren, is, and I take a lot of different approaches from different places. If you take from the PT world, the first thing they'll ask you is, how do you sit all day? What is your pattern constantly? If it's side sleeping, that's how 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 compensatory 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 sit. 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 asses. And I want you to explain your theory to TikTok and the internet and the podcast.

Yes. We have a big stripper community that listens to the show. Hey, I'm down. We're taking poll classes after. Don't worry. I won't take them pregnant, guys. We're taking poll classes. 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 glues, I was a hard, 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 my light bulb went off and I was like, oh, and I did a check-in with my hips. And I was like, 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. So 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 their ability to sort of 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 house without strength training. And that's like, 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 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, I was 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 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. Outside of, you know, doing the things we know about, for it's like sitting for a long period of time, not being active, what are people doing wrong in the gym when it comes to building the lower body? 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 10 dudes standing around. And I love my male trainers. There's 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 aesthetically, a lot of the trainers, males have the bigger quads, smaller glutes, big upper body and then like a quad suite, 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 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. It 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 quads to descend on something like a squat. When you descend in assent 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, 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 smaller or anything. It just means that over time people have been doing this quad dominant patterning. So most people have bigger glutes than quater. Bigger quads than glutes. 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 and this girl or whoever it 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 the way that I coach is to get your hips open, to understand your feet, that's a whole other 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. 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 stretching my hip. Yes, absolutely. This spedunk-a-dunk right now is a big ass. I'm so excited about that. Yeah. Well, we're preparing. I know.

Oh, my God. Poor Lord. I always like in the mirror act like I'm cutting off your stomach and like, look at the ass. She's like, poor baby. Wait until you're not pregnant. Look at your ass. Not that I want any hurry-riding. Yeah, but 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 going to have like a really strong foundation.

Absolutely. Absolutely. And that was a really good question. Learned like, why would I, because a lot of trainers that get you in, raw, raw, 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? No. It's an interesting question. It's an interesting question. Yes.

And so now you have to look, think, your brain and go, oh, God, shit. Now I got to think about, am I, and now you're making a mind muscle connection. You also will be like, the way she, she preps me is she'll be like, okay, butthole, oh yeah, butthole. Flashlight. Okay. Pretend like your butthole is a flashlight to the ceiling. Yes. So when I go down, I'm pretending like, we're not, yeah, you can demonstrate. Everyone should go watch. Hold on, she's going to demonstrate. Go watch the YouTube. My skin are in this picture. That's okay. No, just show us, she's going to show us butthole to the ceiling. This is a very visual. episode. It really is. I hope, okay. Carson, keep your eyes on the eye level, Carson, all right?

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 cock 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 RDRL is a Romanian deadlift. Why would a Romanian want to do this, right? 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 you're your butthole is. Like, I don't know how it's to say it. I try to say booty button, but that was so dumb. I need another shot of tequila here soon. I know. 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. I watch very old school. Like, I'm basically like a 65-year-old man with a cigarette, but like in 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 ham. So let me show you what that looks like. Okay. So if your butthole sits right here, you have to think about not just an RDR, let's say I have two dumbbells. So if I am, let's say I'm doing it.

We've never had someone in the studio put their butthole in the air live during the show, but there's a first for everything. All right. You see where the, y'all can't see, but there's a black ceiling that meets a white tile. Don't give away our studio.

I can marry too. So go on, you have to watch this on YouTube, you guys. Okay, go. 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 butt hole 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 curls are doing right now. I see y'all. Oh yeah. This is great. It's so fun. I know y'all are. Oh, yeah. I'm doing RDLs. Uh-huh. And you're in the corner. I see what's going on. And I'm made for a mic. Ten reps with me. Y'all already know this. Ten reps of me is a thousand bad

reps with someone else. What you're saying is that when you're, I guess, squatting down, you want to make sure that you're shining your butt to the ceiling as opposed to just stretching the hands. So, okay, let me go back really fast. There's something, and if this is too technical, let me know. It's a good exercise to practice for the bedroom as well. But ladies who want to grow their ass, no more with all this garbage that I see on Instagram. Like what?

Then, oh, I don't know, the million hip thrusters, a 400 pound hip thrusters when girls can't even get their hips into extension. Question, why do so? I mean, I as well go to the gym sometimes. Yes, I know you do. And I see these women, they're doing the hip thrust with the thing. Why are they so into the heavy hip thrust? Okay, so this is great.

This has to do with the quad conspiracy. Okay. So what they say to girls is, oh, you're going to have to just do hip thrusters because it isolates the glutes. It's a good, I love- Hip-Thusters are nice, but I just say people love-thruster. I'm not anti-hip thruster. Brett Contreras, come for 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 what, 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 big, that's the big lift part, is the contraction. You know when you squeeze your butt at the top? Yeah, but you're shortening your hips, right? Well, no, I mean, most of the time, I see people on Instagram that are not even have mobility to have any business. They can't even get their hips through. Got it.

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 what did they think the hip thrust are doing for them? So they think that girls love the burn and hip thrust feed the burn. What the hell's the burn? Like when you just feel like your workout. You know like when they like yeah like when like 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. I can squeeze for a long time before I feel that burn.

Squeeze the other butt cheek like 10 times. Okay. The burn is that part where like you kind of like it's like burning, you know? Yeah. Like okay. Yeah. It's like the end of your rapture. Yeah.

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 what, you've been chasing the burn, haven't you? Yeah.

Because like the way that I train. And don't get me wrong. The burn has a duty. It's just not the main one. Yeah. But like, you know, it's funny because we have this debate with her all the time, you know, about like overtraining. Yes. Chasing the burn probably too much.

Yes. Or chasing something. Chasing, chasing, needing to check it off the list. Chasing a to do list. Absolutely. And not under, and being an over-achieber. Type A, trying to optimize every second. 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. Doing the check. 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. Well, because you attract, I think, a lot of type A. Yes. People who want to optimize their life, high performing people. Yes. Yes. I found out about you through Ivanka. Yes. Yes. You also train Jessica Rogan.

Yes. Amazing. Looking amazing on your Instagram. Thank you. And you train people who want to be the best. They're both. I do. And I train people by the time people 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're going to. they get to me, we're doing the deal. You're about to learn basic lifting done right forever. 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 are using before, have so many hormone disruptors, artificial ingredients, chemicals,

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slash TSC today to get 20% off plus free shipping. That's C-Y-M-B-I-O-T-I-A.com slash T-S-C to get 20% off plus free shipping. So Emily is in the room. She wanted to sit in on this conversation. And if you were to tell Emily and everyone who's listening, that's a woman especially, three exercises that can really put the work into the glutes. What are those three exercises? Well, the first one's not an exercise. It's a corrective.

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 going to go into couch stretch. She's going to go in a minute aside. Every day, no breaks until I get that hip open. that is, explain what that is. Oh, I'll just show you. I think that we should do a TikTok on it. Okay, we'll do it. We'll do it. Yeah, yeah. And if not, just Google couch stretch. It's everywhere.

It's not something. 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 they want you to do it at home. 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. Yes, love Brent. And one of the things he did with me was, he's like, get into couch stretch. And 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 don't think people realize, like, people should just try it at home right now and see how many people can't do it. And the first thing you'll say to me is when they do get into couch, 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, 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've been where y'all are. But you've got to do it every day. That's why it's important. It really is like the gateway to your glute. So your first thing is not an exercise. It's a corrective. We bought the machine at the house. Yes.

Hound's cracked his head open on it. Lauren bought a janky one. He cracked his head open with stitches. I wanted it in white. Oh, God. I know. I told you not to do that. I know you did.

I know. That tequila shot made me red. self I'm right. No, you're not. But then we got the other one, but it's a, it's not, it's not super expensive and yes. We can do it every day. No, it's, um, I love, I, I, 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. We can link it. 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. It's harder than it sounds too. It's very. It doesn't you do this all the time when I'm working out? And so I like people to think about it like frayed wires, right? So when you start to lose connections, it's like when a wire like starts to fray and the connection's losing, right? And so my best my best way to demonstrate that is to put your hip in extension and say, squeeze because that's really hard. 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. I know, right? 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. I crave it. If I don't do it, you start craving it. Yeah. 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 get able to do it. Yes. And that's just for your glutes. I could find other muscle parts too. That's. that we can, you know. Let's start.

One day I'm going to take another muscle part of it. By the way, just side note when you get to the second one, if guys grow their glutes, it ups their testosterone. Yes. Which makes their penis harder. I cannot, y'all, okay, let's talk about. So if you guys are looking for a harder penis. Let's talk about.

Let's grow those glutes and sex if you want to. And then I swear, I'll go back to the other two. Okay. If guys have bigger glutes and what is that? It means you have stronger hips. Fuck yeah. Let's go. Let's go.

Pull that clip. Yeah, like let's, now we're working with something. Now I've got testosterone. You get some thrust going. I've got power. I've got real power. You know what I mean? So let's, and they're mobile.

Fuck. We're done. And then let's talk about girls. I need she'd be good on the mic. Other way, 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 going to get into that.

I'm doing the Lord's work. Who needs a marriage therapist? You just go train with Sandy. That's maybe why no one wants to put me, like, talk about me. I'm a secret. So go on with number two. What's number two? 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 getting muscle on your glutes is like literally it is life-changing. And I'm not here like, I love strength training. I can coach anything. I strength training. I can do everything from Olympic lifting to power lifting.

I've done it all cross-foot in between strength training. I think that the glutes are a great gateway to start teaching people's 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, it's verified.

It's verified. And 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've got to practice that as well. Okay. 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, and 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 in it. We had the activators on there, and I'll tell you that. 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 under 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 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. Because if you did like a dumbbell front squat you're putting it more in the glutes, right? Oh no, the quads, I'm sorry. Yeah, so always get them confused.

Yeah, you meant the quads. Just always think where the weight is distributed. That is where, 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 the closest to your spine, right? So like everything's close to 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. So let's say someone comes to you with no ass. Okay. What's the plan? Same thing. What I just told her, we're going to do. couch stretch. We're going to do hinge. We're going to do and we're going to, well, you're not going going anywhere until you perfect that barbell back squat. Because 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 going to move on. That's what, you know what I mean? And you're going to learn how to hinge and you're going to learn how to drop with your glute and not your quad. And you're going to, and that is going to be the centerpiece and the diamond of our glute training is that barbell back squat what is the the little hole between exactly what's the that's what i'm saying there's 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 oh like underneath my there's a thigh gap it's a thigh gap it's a thigh gap but there's like a heart Yeah. Underneath your vagina. God, this is like, I swear to God, I'm going to, this is, this is I look at your butt in your leggings. I love this. No, I have my butt out all the time. It's my job.

That whole, the thigh gap. Fifty-two years old, my whole life depends on my butt. I'm risking it all. Lifting your ass? Imagine. Well, absolutely. So girls come to me all the time and they say, how do I lose this little fat underneath my leg? Yeah. And I say, you raise your ass and it pulls it up. Got it. 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. So when you see. So that's what you're seeing. You're seeing I lifted what I do with y'all and all my, all my thing is I want to grow,

your glute medias, 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 medias 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 like. So it's lifting your butt. It's literally lifting. So now my butt sits where my hips are instead of down. 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. Yeah. 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? Yeah. Well, it's a whole paradigm shift. And I think, I think that, I think that it's good that strength training is in the, 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 you don't, 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 bubba vum. They want body yadi yadi. Body yaddy yadi. 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. 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. Yes. Right? 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 real shit. 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 have narrow hips and like this, this, this is also applicable to you, but it's, it's a healthy thing. So what you're saying is if someone comes to you and they're so focused on fat lift, the fat loss. Fat loss. How do you different, like, how do you help them?

Well, if they genuinely need fat loss, then we have that discussion. That might be a thing. Okay. So if they genuinely need a fat loss, like 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 trying, like if they're doing the OZ, if they've lost a lot, a weight, and they're chasing the skinny, I have got to have a big, and they know I have big sit down talks to my clients all the time. this is not sustainable. You've got to get out of this torture. You're torturing yourself with the 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 all 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 try. 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 disfews. function 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 genes 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 fucking 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 Ozympic. God, y'all, and even if it's not Ozimpeg, whatever it is, y'all are losing muscle. You do not understand. All I do is freak out about losing muscle. Like if I'm losing my muscle, I'm freaked out. 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. And you're going to

gain weight extra double time fast because you had no muscle. 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. 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. Yeah. Men and women. Yeah, no, 100%.

Because they don't have the muscle. And then the difficulty is it's hard to build the muscle once you're beyond your useful years. And so then you have this uphill. So what I tell everybody is like the earlier you can train and the earlier you can pack on muscle and the longer you can sustain it by consistently training. Yes. 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.

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

It's tricky, though, because I tell my, I have two younger sisters and then like, yes, very tricky. And when they're, when you're young, you're like, oh, this is just, I'm like naturally this way. Yes. You don't realize that like the cliff kind of comes. 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. I like the way that you have helped me also eat.

It's really, really easy. Yes. And I want to tell the audience that your method is just simple. So tell everyone your method. 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 one 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 that study. Let me tell you something. This is the Sandy study. Like we're on the Sandy's study. 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? It's not great for your body, you know? Your body has to do a lot of work. The reason that protein is 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. Which is a lot like OZMP. Yeah. It's I eating five small meals a day with 20, 25 grams of protein is ozmpic. It's the same. So can you talk us through one day of your eating? Yes, one day of my eating. 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 in biology, that men can eat one or two meals a day and have more protein lows. That's a whole other thing. I personally, yeah, you personally believe that most women

that do intermittent fasting are harming themselves long term. That's a very controversial things. I know, I don't believe in intermittent fasting. I think it's 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. I think so. I think men can wait longer and then have a huge meal. I agree.

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 fuck with that hormones, that's what it does. It messes with 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, 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 I 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 H-EB. 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, the sugar. Only your only real fruit can, like, absorb right. You know what I mean? It gives you a nice little energy before work out. Yeah, but I have so many women that come to me like, oh, I'd say, to you're 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 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 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 I'll make sure I'll make it up all. I'll make it up at dinner on my protein if I have to. And what's dinner 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 I always tell people. But you have your tequila and you told me the best Mexican restaurant in Austin.

You love your Mexican restaurant. Yes. Oh, two Mexican margaritas and Mexican food every Friday night. Please, where are we going? Let's go. That's my goal. I want to live life. I'm a coach.

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, whoa, just like we're going to chill out with your back squat that sucks. And we're going to fix that before we do a buck. bunch of other fun stuff, you're going to chill out on whatever you're so driven on,

either with the food or the over-exercising or whatever, because now it's a lifestyle. You said 10 reps with me is worth more than a, I'm going to say this guy. Yeah. You said 10 reps with me is worth more than 1,000 reps with someone who doesn't understand how to grow muscle. Absolutely. What does that mean? Well, because, and y'all know.

unless we're acting a fool, but you got to go slow when you're with me. So you got to go slow to grow. That's what I say. So slow. You could go and you're about, you don't like y'all, I even need you 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, because remember, bodybuilders are the people that go 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 their backs. One of their techniques is like painfully slow. like one one thousand you're doing a hinge two one thousand three one thousand hold full it's hell it's hell and now i'm making you use your muscle in each rep so instead to 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 so painful how come and i've heard this off air how come uh lifting your butt and strengthening your glute muscle tightens the vaginal wall.

Oh, well, I'm not a gynaecologist, but I play one at work every day and a PT 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 you're getting your muscle on. It's not just

flabby. So I'm not sure what the, the, I can only imagine that the mechanism is that you are, it's like a muscle. Your pelvic wall is like a muscle. And the squatting is opening and closing and strengthening that muscle. 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. We didn't ask you. Literally, bow out of the question. But I like it. Listen, if you see a flaccid dick, it doesn't look great. When it gets hard and the muscles there, then it looks, you know, it's different. That's because it's against the skin with the muscle. Wow, yeah.

It's not that hard. You want the skin. It's not that hard to figure out, you know. Skin's a whole other issue because, like, once skin goes, though, I tell people, that's go get surgery. Because skin is hard to recover. What do you mean? 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 fat.

You're never going to, you've got to go get that taken off. Like, it's never, you're never going to recover. that. I find this fascinating. Faye 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 zero dollars for their session. I also just like like working if I'm going to work with a nutritionist out of the comfort of my home. Dieticians on Faye specialize in over 30 areas, including weight loss, sports nutrition, women's health like

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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 business's 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

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Book a demo and get 10% off your first year's subscription. Join B-L-V-D.com slash skinny. Quick break to talk 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 improve mood and reduce 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 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 it. Every time I'm sleeping in a cooler environment, I get better sleep. Cozier'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 a hot bed with hot sheets all night long. Check out Cozy Earth's sheets. They have 100 night's 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. 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, 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 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 the sunscreen because I couldn't find a mineral-based sunscreen with caffeine in 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 it. It just comes out in a pump, fits in your handbag, and it can go through the airport.

You can shop this at shop skinny confidential.com 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 skinny confidential.com. How many days a week does someone have to actually work out for how long to get the butt that we're all looking for today? This would be good information for you, Lauren. Okay.

Why? Because you know. They think I overtrain. Oh, the whole other 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 you all. And then if y'all want to do the fifth day, that's the day you go do whatever fun thing dance or you go, you know, to walk or like whatever you want to do. Our poll class. Yeah, our poll class. Like exactly. And then you rest two days. Oh, I know. That's so hard. But the rest, the, the, the, what people don't understand is that there was a time, and I told you all this. And 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 as 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 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? What do you mean? Like you, it's always, you always wonder, you ever wonder why I give y'all the number 10 every time for reps? So the earlier you are, the more you want to go at first.

Well, at first, if you, now, this is if you're the right person that's making you glue 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 the hinge. And any cardio with this? 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. But we've said before, like people overdo the cardio. Yeah. Oh, 100%. Way too much cardio. Well, I've always said I looked the best in my life when I only strength trained,

did no cardio. I mean, like we barely do any cardio. We do some. But we do honestly, like what it is like zone two walks. Yeah, yeah. 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 weight training. I mean, if you think about it, if you do strength training 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? And honestly, so it's like you don't need all that cardio because if you do strength training right, your body has to mend itself constantly. 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. We're not really designed as human beings to run for long, long, long periods of time. You know, it wasn't really necessary. 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, I 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 excessive running. There's no reason. and 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 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. That's what I started to notice. That's where I'm coming from a perspective of skin. Yes. And I started to notice if you're running and slamming your body on the pavement, it's like your knees and your legs, your face, your face, your underarms, your tits. Yes. But I guess what I'm saying is like I've, you know, predominantly strength trained since I've been in Austin for like four years.

Yes. And my resting heart rate when I sleep through the, you know, the stupid monitors. Yes. And you love those monitors. I hate that. But my like my resting heart rate is like 47 feet per minute when I'm sleeping. Then like that's a good resting heart rate. That's an amazing.

And I do almost no cardio. That's perfect. I'm not talking about like from the, from a aesthetic person. I'm just talking about like my heart. And a lot of this is because you just carry a lot of lean muscle mass and not a lot of fat. Oh. Well, you're getting enough. But you're getting enough.

I think you're getting the cardio in those explosive movements in the gym when you're doing strength training. Again, done correctly, you do not need to do more than four hours of, you can do four hours strength training and be in great shape. My husband, I have to give him a compliment on the way he's handled muscle. He has done muscle. so well because he started so early that I've always seen him be able to eat whatever he wants and never have to worry about. That's exactly right.

Well, you want to be a metabolic machine. Yes. 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. Well, 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 around strengthening and weightlifting. Thank God. I've only been preaching it for 30 years. but go ahead. And again, because, like, I have a wife and I have a daughter and I have sisters and have people that are women that I care about. And I'm like, I just, there was like this light bulb moment that happened when she started strength training.

Yes. That I was almost like as a man, like, why did I not actually tell you like this is. Yeah, thanks. My whole life, like, 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. He goes, oh my God, I should have told you about this. 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. That's 100% what I was doing. Exactly. And so that's how a lot of women get treated. You're kind of over here. It's cute that you're doing something strengthening. That's cute. You know what I mean? But we don't really, a lot of males are like that, but I never thought of you like me. I just think it's not a way that like, you know, okay, when when you're growing up, at the time that it was, I'm a product of the late 80s and nights. You didn't really see a lot of women in the gym with you. Absolutely, I know.

There was a few. There was just me. Everybody was worried about bulking up, which, you know, is very true. But I will say, Sandy, I have seen you deadlift. And I was telling me, I'm like, Sandy's strong as shit. Oh, thank you. You're stronger than a lot of guys I know. 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 I'm strong. She also doesn't want to 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 and their traps and, like, don't give them the bodies they want, right? 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 totally it's totally foreign to them to walk into a gym.

I had strength training PE as a kid and you would go to the way. I know that's amazing. There's no one woman. Not one woman. I want women to be able to walk into a gym and approach a, to be honest with you, before I die. I really, 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 platforms. But it takes so much, it's very scary to do that. Like for women, you know, they've never done it. So if you learn it properly, like y'all are learning it. 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 that sees that. It's an amazing goal. Thank you.

To your point, like I think a lot of, like, I, it was weird. which we 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, Lawrence should, I was like, oh, you're going to like Pilates or whatever. Yeah, you just thought it was like a girl thing. 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. 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.

Yeah, like, it's probably not a good thing as a man that I can't like bend over and touch my toes. No, it's not. And then what happens is 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? And I'm like, I don't know, what's up? Like, you know? Like, you need to stretch. Before we get into your e-book, which is amazing. Oh, thank you.

Built, not bought. We'll get into that. Oh, yes. We're going to do rapid-fire questions. Okay, go ahead. This is so scary. Let me fix my. Why?

I feel like, what's going on my, is my face red from the tequila? No, that looks great. You'll swear. And what's going on my hair. Parsons not looking at your face. Okay. Just kidding. He's not Taylor.

Don't worry. Yeah. If Taylor was here Oh my god Oh Taylor's butt man That's an understanding Men love butts No Taylor

They're obsessed Taylor loves They're upset It's like a weapon I wouldn't let Taylor You're like a weapon Ladies y'all want a weapon You would

I wouldn't let Taylor within 20 feet of you Really? He's not in this So he can hear what a creepie is Oh shit Gotta meet this guy now Don't be careful what you wish for Non-negotiables

What's the most important Protein Sleep Sleep Sleep If someone has 15 minutes a day, what should they do to their glutes? I'm assuming the e-book will cover that. It will. They should do my correctives, which include couch stretch and glute activations and basic air squats and basic lunges. All of those are free on the internet if anyone wants to go look. Yeah, yeah, yeah.

What's one simple test someone can do at home to access their glute function? Couch stretch on their couch. Right. And squeeze your glute at the same time. What's one thing you wish every woman knew in her 30s about her body? You've got to stop striving. for skinny and start striving for body. Squats are hip thrust. We know that. What's one? Oh, God.

What's one gym faux paw that drives you crazy? You know what mine is. Oh, God, yes. Wait, what is yours? I forgot. Mine is rage, rap music at 70. Oh, yes. Oh, God, yes.

The worst. You go the other direction, too, where you put like Spanish guitar and I'm like lifting the heaviest I've ever left to. No, trait. Trade, like, I know, you just get so used to it in gyms. Biggest faux pa I have for gym is, um, what are the other trainers do?

Call it out. Oh, the other trainers do? When they're not fun. Oh, I hate it when they're not fun. They're too serious. We're in the gym. We're just fucking working out. Everybody'd 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 for trainers because they do really hard jobs. We load people up with weights all the time. time. It's a dangerous job. And you know what I mean? And we're therapists and we're yeah. And your energy and our energy. 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. Gems with fun people are my favorite. What's your favorite protein pack snack? Hard bowled eggs. What is the movement that you do? with me, Ivanka, and Jessica, that anyone can do at home? That anyone can do at home. Air squats. We all three do air squats. Absolutely. At the beginning of each of your workouts.

Who's your glute idol, JLo or Kim Kay? Or neither. I do like Jailo. Okay. Jalo's done, yeah. And again, Jalo keeps your hips on a swivel. What's your thoughts on BBL? Okay, so when I named the book, Built Not Bot, I wasn't, I definitely, if you choose to 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, they haven't, do you know me the honest answer? Yeah. They haven't perfected it yet. Okay. It doesn't even look good. This is from the butt whisper. 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 they, they, I think the boob job, they've 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, it will sat, you know what I mean? And you've 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 going to grow underneath all that. So that's what scares me. A last and final question. What's the worst fitness advice you've ever heard? Oh my God. Heavy, heavy.

hip thrusters no matter what. Sandy Brockman, tell us where to get your ebook Built Not Bought. The real way to grow and keep your glutes for life. 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 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. It comes with the e-book, and it's, you can go to my Instagram and find all that. Or you can buy the e-book on Shopify, Built Not Bot. And what's your Instagram? People are going to want to say hi.

It's at Sandy Brockman Fitness. And if you try to Google at Sandy Brockman, you'll never find me because someone like slashed my account years ago. And I'm just waiting for my nudes to be exposed like the rest of us. I have nudes. I'm just saying for my needs to go online. Yeah. Yeah. You have news of me in your safe.

Oh, that's true. I made a book. Oh, my God. For my wedding. Carson doesn't know this because I've never exposed it. I would hope he doesn't know this. I would really hope so. Or my wedding I made, Michael.

For your wedding. But naked book. Yeah. Of all these like, what? I bet they were hot. Oh, my God. You never,

you forgot about that. I got a one. I wonder where it is when we did that move. No, yeah, right. Oh, shit. Oh, God. I'm actually like, now I'm starting to think of it. I'm supposed to my.

Instagram. Now you're trying to, now you're just waiting for your nudes to be exposed to. I'm going to expose my own news because I could use a little vote of confidence. Right. Like after. Maybe for this Christmas I'll make you a book. He forgot about it. Are you going to go beat your meat to my new? Dude, you better go find it. Yeah. Oh my God. Probably worth a lot on the market. I know exactly. No, but. Only fans. Here I mean, listen, when you're when you're doing your butt, you start taking more pictures of your butt. I mean, that's also a bonus. When I'm not pregnant anymore and I'm in my shape that. I want to be in. Yes.

In a year, I will do a new book. Oh. And you will see this lifted Sandy Brockman ass with the heart shape underneath the vagina. Something to look forward to. I mean, I will always keep my husband guessing. I know. I love that about you. You never know.

Yes. You guys go follow at Sandy Brockman Fitness. Thank you. You're welcome to come back, by the way. Okay. I feel like Michael is looking for a co-host for while I'm gone. Oh, yeah. Yeah. It's going to be the him and her show, but I'm just going to be.

I'll have a new her. If you want me to come, I'll do it. She's great. We would have fun. Sandy, you're amazing. Thank you so much. Thank you so much. Thank you so much.

Thank you, Sandy.