The Skinny Confidential Him & Her Podcast - Sandy Brockman Reveals The Exact Workout Plan Lauryn Uses To Build A Strong, Lean Body

Episode Date: July 20, 2026

#990: Join Lauryn Bosstick as she sits down with Sandy Brockman – elite strength coach, celebrity personal trainer, and the woman behind Lauryn's current fitness routine. Known for her no-nonsense approach to building strength, improving body composition, and creating sustainable results, Sandy has helped countless high performers transform their health by mastering the fundamentals. In this episode, Sandy breaks down the exact training principles she uses with Lauryn, including how to build a stronger posterior chain, increase strength without overtraining, prioritize protein for optimal results, and create habits that support long-term longevity. She also shares practical advice on balancing fitness, nutrition, recovery, and real life so you can build a stronger body that lasts.    Plus, Sandy shares details on her new podcast, LIFTED, in partnership with obé. Tune into LIFTED, now on Spotify and Apple!   Check out The Strength Collective: Phase 1 & 2 with 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.   For Detailed Show Notes visit TheBossticks.com   To connect with Sandy Brockman click HERE   To connect with obé click HERE   To connect with Lauryn 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.   This episode is sponsored by PVOLVE Head to http://pvolve.com/skinny and use code SKINNY for 15% off sitewide, or on class packs at a Pvolve studio near you.   This episode is sponsored by Squarespace Check out http://squarespace.com/skinny to save 10% off your first purchase of a web or domain using code skinny.   This episode is sponsored by Wayfair Ready to upgrade your home for way less? Head to http://Wayfair.com right now to shop all things home and get your space ready for less.   This episode is sponsored by Ka'Chava Go to https://kachava.com and use code SKINNY for 15% off your first order.   This episode is sponsored by Function Health Function provides 160+ lab tests for $1/day and member pricing on advanced imaging. Join at http://functionhealth.com/SKINNY and use code SKINNY25 for a $25 credit.   This episode is sponsored by Unreal Snacks Visit http://Unrealsnacks.com/SKINNY to get $4 off a bag of Unreal. Terms and conditions apply.   This episode is sponsored by Vivrelle Visit http://www.vivrelle.com and use code SKINNY for your first month free.   This episode is sponsored by Minnow Inspired by Mediterranean blues and the carefree spirit of a European summer, the Cabana Capsule celebrates days spent lingering by the sea, soaking up the sun, and savoring the simple luxury of having nowhere to be. Shop the capsule now at http://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order. Produced by Dear Media

Sandy Brockman, the best of the best, the creme della crem is back on the Bostics. Enjoy. Welcome to the Bostics, starring Lauren Bostic and Michael Bostic. Together, they are the Bostics. We were just talking about the kids. You got him under a barbell. Yes, yeah. So you had Zaza on Towns there. And, okay, well, towns, obviously, how does Towns now? No, he just turned four. He just turned four. Okay. So, but he's a boy.

He's running around. What I'm not worried about is town's getting under a barbell because I bet somewhere in his life he will be in a wait room. But what I do worry about is Zaza getting under being in a wait room. So you're being a really good example of working out in a wait room with barbells, etc. Looking like you're on a gym, like on the gym floor. And Zaza's been watching you. And the other day I said, Zaza, you want to learn how to back squat like your mommy. So I gave her a little pole and I just taught her just act like you're sitting down in a little chair.

And she loved it. It was so exciting. You saw that how excited. And Zaza is so good about getting, she's so coachable too. She's, she listens. She listens. I'm really trying to do it all, Sandy. I'm trying to work out, be a good mother.

Yes. Be present. Yes. Teach them. I know. I'm trying. But you're doing. Okay.

If we're here to talk about what women can do to help other. their women or their daughters, it show them how to strength train when they're young, expose them to weight rooms so that by the time they're in their 30s and 40s, they don't have all these bad patterning. They learned how to be comfortable in a weight room early. So that's what I think's exciting. When you see a girl, she'll, it's, I want girls, you know, like, I want girls start strength training like in middle school. I want it to be like a mandatory class because they're not going to be exposed to it like boys are. So by the time they, and so they just go into classes the rest of their life, you know? It's so smart to expose them so young because then it doesn't

feel foreign. And I think for me, when I was young, the messaging, and you know this was weights are for boys. Yes, exactly. That's what we were fed. We're fed. We're fed like it makes you bulky. Yes. And, you know, I don't even go over there. Like, I don't even know what to do over there. Yeah, yeah. Yeah, I'm the steerspper. Yeah, no, thanks. Like, I want to shrink my body composition too. And I think that I hope alongside you and so many other women that are talking about weightlifting that we can change the narrative. Yes. You know? Yeah. And I think it's like getting and like it is as a perfect example. Getting girls stop, stop putting girls to the side that they don't need to do strength training and put them, you know, there's girls that are doing

cheerleading in high schools today that don't have strength classes. Right. So they're just letting these girls get injured and do it bounce around and they don't even have them in strength. Do you think they do that to the football players? No, those boys are in strength. They're in their weight rooms, specially made weight rooms for them, right? And let's say that you have a higher level girl athlete. She might get in there every once in a while, but it's not like the men. So I would like to see that change. And I'm signing up to help make that change. That's so true. When Michael and I were in Pop Warner, shout out. Yes. I was a cheerleader. He's a football player. He's a football player. He's always in the weight room.

Yeah. And then as I went into cheerleading in high school, didn't know I did that, did you guys. I did. I made the cheerleading team. I want to see. It didn't happen unless I see the pictures. Well, I was there for a year, but I didn't do strength training either. It's ridiculous.

All the football bros are like in the weightlifting room. Yes. Ridiculous. And they're learning a very valuable skill that will take them for the rest of their life, which is how to lift weights. Yep. And women are just bouncing around, told to do more cardio, actually, and they're not even go into weight rooms anymore. So exposing young girls to weight rooms, even if their mom goes in

or whatever, just take your daughter to the gym day. I love it. Yeah. And also what I've noticed, too, with weightlifting for the women out there who are skin obsessed, is it does something different to your skin around the muscle, too, even on your face. Yeah. I notice women who lift weights, they look young. I think that you'll find this interesting because you're so into faces and stuff, but they have something called an athletic face that they describe as women. There's, you know, round oval, and there's something called an athletic face. And it's from women who've lifted weights. It's a bigger jaw.

Yeah. Because just developing the muscle, being strong everywhere, you'll develop your jaw muscle as well. You know what I mean? Through bracing and breathing and all kinds of things that you've been doing. So I think that that's kind of what you're thinking about, that it actually helps structure the jaw through muscle. you gain muscle everywhere, but through weightlifting, you actually will create an athletic face. You have muscle on your face. I'm so into that.

I know. And you love it. I'm so into that. I love that. Okay, so this episode, Sandy and I have been conceptualizing it over the last couple months, we wanted to do a body playbook. Yes. And that's what this is.

There's no, Michael. We wanted to have a conversation about what I am doing with Sandy to lose the weight and recommendations for people who are, wanting to take their body to the next level. Yes. I've noticed, like, through taking my body to a different level that I have more clarity in my mind, that I feel better about myself. I feel better in clothes.

And I'm so passionate about keeping this conversation going because, you know, after having kids, it's a real bitch. Oh, yeah, yeah, yeah, yeah, yeah. Yeah. And it happens. And the thing is we want to get it started before even everyone has kids. You know what I mean? Yeah.

So that now we're not in a pickle. after especially. So in your perfect world, if someone's listening, yes, and they don't have children, yes. What are you prescribing? What's the sandy prescription? Well, okay, for life, for your life as a female. Let's start with taking care of her body. Okay. Well, this is how I would do it. If you want to, like, if you really want to do it like correctly, so we don't miss a step. We don't. Start in gymnastics or put your daughter, whoever, in gymnastics. Between zero and, and, you know, Three. Oh, fuck. Zero and five, maybe. Then move them into Emily Adside, signs Azza for gymnastics. I know. And she also would love gymnastics. Okay. Then I would move them into a sport. So now they've become, they got body awareness when they were young, proprioception. Then they move into a sport and they learn how to become athletic. Okay. So now you're layering now, right? So now you're starting to layer. So then in their mid-teens and everything, keep them in a sport. And it's really good for their mental, uh, their mind girls especially they get to work they get to learn how to work with other girls

but not as enemies being a mom and a sport is very hard but as a team it's a lot of work but it teaches you how to like women because you have to they're your teammate right they're not your opposition and that's a cool lesson okay so then once we move let's say we don't go into college sports or whatever now we're moving into college okay now you've got to do your basic strength training in your 20s do it now so you had gymnastics when you were young uh sports when you were in your team teens and now in your 20s, you're going to do 10 years of basic general strength training with a little bit of athleticism and a little bit of conditioning come in. So what does that look like? It looks like you've got to learn women have to learn how to do body splits. That's what y'all

don't know right now. That means you have to learn how to go into the gym, take a couple muscle groups, and just work those, and then leave the gym. So a traditional muscle split in your 20s would be like men do it like this, chest and triceps. That's all you do. You go do work chest and triceps and you leave. Back in biceps the next day, shoulders and arms, and then legs. And this is what you do currently with me and Michael. So that's what I'm starting to expose you to more. Someone who's done a lot of cardiovascular fitness, a lot of full body is just you're working splits. You're taking your body apart and breaking it up into muscle groups, and I'm just parsing out those muscle groups and giving them focus so that they can grow, right? So everybody, I feel like especially women are all doing full body, everything.

And if you can learn how men lift in your 20s, meaning you're learning how to go into a weight room, not in the treadmill, not in any other room, into a weight room and work your chest and your triceps. How do you do that? You know what I mean? It's so smart to separate it every day. So you have to separate out your muscle groups to grow them. Okay. Or just nothing will grow and you'll stay mid forever because nothing will really grow. Let's talk about staying mid forever.

This is an interesting concept. Yes. A lot of people are working out. Yes. And they're not and they're working out every day and they're not getting the results they want. They're working out every day and they're feeling that they're at an average standpoint. And they're not progressing. Yes.

Why are people not breaking through to the next level? Well, it's because they're trying to do everything all at once, right? So they're trying to do their cardio. They're trying to do their strength. They're trying to do their mobility all in one thing, all in one class, all in one Palladi session, all in one. They're never doing what I just told you was starting to parse out certain muscle groups and work them separately so that they can grow.

They never give one body part the spotlight. So everything stays mid because everything has worked just sort of all the time, you know? And what does mid look like? Like what does that mean? It looks like someone who's in semi-shape, so they don't look like out of shape, right? But they never progress to that body that you're like body. Does this have to do with the fact that most people don't know how to build their glutes? Well, it has a lot to do with yes.

Yes, and that includes their entire posterior chain, which means the back of their body. Most people don't understand how to grow, that the muscles to grow first is all the muscles on the back of your body, which include your back muscles, your glute muscles, all the things that no one's like focusing on because everyone's looking at the front. That's my four to one ratio that we talked about. So people need to be doing strength training for their posterior chain four times to one. Does that make sense? So if I come to you on Monday, Tuesday, Wednesday, Thursday, then the next time I come to you, we're not working posterior chain. What you're going to do is you're going to work mainly posterior chain all week with me.

Okay. But we're going to break it up. We're going to break it up into glutes. We're going to take, we're going to parse out your back, different parts of your back. We're going to work your triceps. Your triceps are posterior chain. They're on the back of your body. They're the biggest muscle in your arm. They need to be strong. We're going, but for you, because you're recomping your body, we're also doing a lot of, instead of doing work with the front of our body, we're doing a lot of remodeling of opening tissue in the front so that you can get more access to the back. One of the things that I find so sexy about you that looks different to me. Thank you. And I've told you this. You have like a width because you have such nice posture. that then makes your boobs look amazing.

Thank you. Almost like a ballerina, maybe. Well, because that's what you and I talk about a lot. What you want to be is, I mean, it's sad to say it, like you want to be a hanger. So you want to think about your collarbone being the hanger of the clothes, your body hangs on your hanger. Oh, right?

Isn't that cool? Yeah. So hangers aren't like this, right? Hangers are. Hangers are this beautiful thing that can drake the clothing correctly. No, we can't be quasi-modic. So that's what you see. But a lot of times, and you know this, because everyone's sitting all like this.

It is true. And when you've had babies, you're constantly like this for months. And so your tissue starts to take that shape. And so it takes a lot of years to unfuck yourself. The older you are, that's why I want women in strength training young and understanding mobility. Because the older you are, it takes more time to start to unfuck and unwind all the stuff, like the way that your body has started. to sit and stay in those positions, right? So when you are out and about in the world,

what gets your attention in a body? I personally like a woman with a very hourglass feminine shape, but is kind of thick. Like Jessica Rabbit? Yeah, like Jessica Rabbit, but Jessica Rabbit could be a little thicker for me. She's a little. Like her waist could be a little. I don't need it like that little.

know what I mean. I like it like, I like her to look like a brick, you know the song Brickhouse? She's a brick house. You know what that means? What? She's stacked. Oh, I didn't know that. That means, yeah, she's stacked. So that means when a girl's stacked, it means like, okay, this goes to like, how I'm always trying to straighten you, right? So I'm always trying to get your rib cage to sit over your hips to say and straight your feet to go straight, all that stuff. When you're stacked, all the bones and muscles all stack. So they're standing up straight and now we put muscle on a stacked body and a little bit of like even over muscle. A lot of glutes, beautiful shoulders. She's stacked. Which is so funny because just a little like humble brag, I went to Harvard, a C plus student at Harvard. And I was sitting for 12 hours straight for days and days.

And I came back and I was already fucked up just from doing that because I'm so used to working with you and doing my peeve. Yes. That I immediately could tell I was out of alignment because I was wearing heels sitting down the whole time. It was like scrunching up my hip. Yeah. And it fucked up. It fucked up my back for weeks. So what girls, we sit cross-legged, which is keeping us really tight in our front.

And then when we put heels on it, it shortens our hip flexures like even more. So if you sit for hours like this, these get shorter and shorter and your glutes keep turning off. and off and off. So I told you, if you have to sit for a long period, take your heels off, put your feet on the floor if you can. That's helpful, but also take breaks and make sure you're stretching. The problem with you is that I had you for a while and you were getting very optimized. Yeah. Once you put yourself back in kind of a shitty situation where maybe before you wouldn't have even noticed that you were so tight, but you're so used to being untight now. Yeah, I'm a snob. When it comes to how you're going to be a snobman is. I can't even have a glass of wine anymore

working out with you. I know. We've gotten to optimize. That's the problem. We have to dirty ourselves up a little bit more. Although we did, when we went out, we did have a couple glasses of wine and I did not feel bad. No, no, no, no. I'm, you know, low key, I'm sort of into this THC drinks now. You know what? Yeah. I was thinking the other day, I'm like, it'd be so much easier to just take a gummy. Dude, I'm telling you, I, this is off the topic, but I, because I'm trying to, but I'm also, I like to have a good time. You know that about me. Okay. I don't. I don't. I don't. I don't want to be one of the I don't want I don't want to be some I want to have I want to have an 80 20 percent I'm everything's dialed in everything's right 20 percent of the time I want to totally

fuck off so I do like to have a few drinks every once in all obviously margaritas on Friday night like what are you doing in Austin if you're not doing that you know but it's like I started I took these THD spritzers it's like 10 milligrams or something and I had a couple of those and I didn't have any drinks and I felt like I was having a really good time and didn't feel the effects the next day of alcohol. Oh, you have to send me what that is. I will. I was really impressed. Wait, is that a can? Yeah, it's like a canned spritcher, but there's also Willie's Home Revenue. It's made by, it's made by Willie Nelson. Okay. All right. I'll, I can do a canned, Willie's Home Remedy. And Jessica, our friend had us drinking, um, Hugo Spritz.

Hugo Spritz. Never forget. Hugo Spritz. Those were good. Those were my new favorite drink. I know. That was a really, like, refreshing. Yeah. But I feel like, again, but just like the mobility thing and the stretching thing, now of a sudden you're aware, like, that's the big part. You're fucking aware that you're getting tight. Like, that's a paradigm shift and cool. It's so wild. Yeah, so wild because now you're like dialing into your body, you know? You're having a conversation with your brain and your body.

And that's like what I want. That's like the, that's a big shift for people when they start to feel, oh, I don't like how I sat all weekend. When before they would have just sat and never cared, never thought about it. What do you think some people miss when it comes to gaining muscle and losing weight. I think that what people miss is that literally gaining, the reason people, we're keep talking about muscle. I understand if everyone's sick of it now and strength and protein. I get it. But muscle is an elusive, hard to come by thing. So what you're saying, you can't buy it with money.

It's a luxury and it's going to be the next luxury. It's not, it's a, it's a luxury you have to work for. Yeah. So what what people, why it's so, it's, it requires so much. Think of all the shit you have to do. Oh my God. And you have to eat right. And you have to eat your protein and you have to optimize your body. Muscle is like hard to come by. So I feel like the problem is people are putting too much emphasis on the weight on the fat loss part and not enough emphasis on the muscle building part. So especially in women, it's always, if I'm feeling the burn, shred and burn, da, da, da, da, yeah, I'm like, I'm losing, but they're not that, to me, that's like low-lying fruit. Cardio, I gave you cardio the other day for 30 minutes for endurance because you came a fifth,

an extra day. I know. And I didn't, I was done with you for the week. So I find that very low-lying fruit. That's endurance. It's like boring. Women think that, that's how they're going to get in shape. I give that to you just for a piece of the pie to make to your, I'm trying to complete your entire system. You've got an endurance system, a strength system, a metabolic conditioning system. You're going to have all the systems. And that's just one piece of it. But women think that that's the big part and the muscle is the big part. So I think that's the problem. You're not even like down for me weighing myself. No, because weight means nothing to me. I do though. I know you get mad when I say this. I do have 12 pounds to lose. I'm not over it.

Weight means nothing to me because what if you gained muscle? Okay. Okay. But then so how do you know what the 12 pounds is anymore? My jeans do not fit how I want them to yet. Yes. I'm not fitting into my jeans yet, pre-baby. But I also know something, and I'm curious of your opinion about this.

I know that it is to get my body where I want it to be that it requires extreme patients. Extreme patience. People are under this assumption that it's. It just like falls off. To me, to get my body back to where I want it, it's two years. Yeah. And when you know that, that it's two years, you don't become overwhelmed and overstimulated about it. Yeah.

No, exactly. People are not patient. Do you find that? Yeah. I mean, you're there in it for the long haul. Like, I'm in this forever. Like, you're in it. And it's a journey.

It's not client security for me. I have plenty of clients. I don't need clients. You know what I mean? No, you're booked. I mean, really. No, she's actually. You'll have to go on Obey.

I cannot. Yeah, go on Obey and you can see me. Good workout. No, it's four years. If you, and depending on what age you're starting and how much you have to unfuck body positions you've been in for a long time that you have to undo to get to the right muscle groups because you're starting to train muscle groups, it could be, you know, it could be shorter, it could be longer.

But you better to fucking settle. in because you're if you want to do it right you it's going to take a minute i just think if you're going to start lifting weights it's not one of those things where it just happens and you're like oh my gosh i'm where i want to be i can stop it's literally the climb my leis cyrus baby it's the climb you are you are it's never ending you have to commit to the discipline of lifting and be along for the ride yeah um if you're going to take on weightlifting no i think that i think that i think that i think think that it's there's got to be and it um it worries me honestly because i still see it in a lot of women there's got to be a shift and i don't know if that means that when the girls get in the that's

what i'm saying girls get in the weight rooms younger there's got to be a shift where women are starting to understand that if they want the bodies that they want and if they want to feel good when they're 70 they better start prioritizing white training and stop it with the excessive cardio oh my god You're not going to be able to move. You're not going to be able to tie your shoes. Your back's going to be hurting you all the time. Your skin is going to look awful. Everything's going to look bad.

You're going to get creaky. Yeah. And you're not going to, it's just like, weight training is not an option. It's not an option. It is the thing. It is the thing. There's not many other things. This must be so frustrating that you've been saying this for so long.

Oh, my God. Finally, it's resonating. Yes, it's finally resonating. Yes. But then the problem that what I worry about, so then I'm like, this is great. But then I see all these things on Instagram or whatever. And it's like, girls are starting to understand. Oh, we got to go heavy.

Oh, my God. Everybody go heavy, heavy, heavy. Those five pound weights, we got to go heavy, guys. Everyone's like we got to go heavy, which you don't understand. Like, I have waited for this day. Oh, like, yes, okay, you got to go heavy. But if the form is sucks and they have bad positions, then they're starting to do strength. training on the body that they don't want.

So this is why it's so important that if, in my opinion, if you're going to do heavy weights, get a program. And whether that program is my P-Volve kit, I curated an entire heavy weights situation for you guys. It's exactly the weight that I would use if I was at home. It's all set up for you in French blue and cream, okay? Lauren Bostic for P-Volve or go work out with Sandy on her. app where she literally tells you exactly what to do. You're doing with this app, you're doing everything. It's obey. It's obey. You're doing everything that we do in the gym besides barbell back squats, right?

Yeah. I mean, we're, well, okay, so what's great about obey is, again, I'm meeting them in their women in their living room. There's a lot of women still in their living room. They haven't made it to the weight room, okay? So I like it there because sometimes I can meet women. I need to meet them there. They need to hear me talk about positions and form and why we do them. Right? So in Obey, I'm actually coaching through it. I'm saying, well, this is what, like I tell you, like why we're doing this. And then they can transition all of that into wherever they go for the rest of their life.

And what's so great about this too is if I go on vacation, I used to get a trainer at the hotel. Yeah, yeah. But I don't do that anymore because I've realized, like, to your point, a lot of these trainers are not training the posterior chain. when I was traveling. So what I do now is I pull up the P-Volve app or I pull up Obey and I work out with you or I work out with Danny Coleman on P-Volve. And so there's no room for mistaking anything. Yeah, yeah. Because if I, if like what I'm trying to do for women is to understand like the basic strength training done correctly. Not that these other coaches aren't doing it correctly because they are. But I'm trying to explain the why so that which,

Women are starting to see, like, okay, if I'm going to invest all this time in strength training, let me make sure I'm doing it right. I'm hitting my biggest muscles first, right? No more of this like, oh, I'm using like all my little muscles in the front. Or we're building traps. We're not building traps and overbuilding our quads and underdeveloping our glutes anymore. Because everything we do is now you have to understand all the muscles that run on the back of your body are the most important ones. So if you have three hours a week that week or whatever you're doing, then you need to be

training those muscles, the anterior chain and your front of your body will come up as you get the back of your body stronger. How do we supple leopard our tits? Oh, yeah, yeah. Sandy taught me how to walk. So, like, I literally could, like, walk in the gym. If you want to get, like, the attention of the boys, you taught me how to walk. So they, like, do this weird bounce.

And so now when Michael's being, like, really rude at my house, like, he'll be doing something that I don't like. Yeah, yeah. And I'll be like, I'm going to give this a test. And I'll walk through. Okay, yeah. And I'll do the sandy supple leopard. Yeah. With the boobs. Yeah. And he's like, it won't leave you up. They don't know what to do. They can't look away. They can't look away. They love the bouncing. They love the bouncing. Okay. Emily, I was so sorry. Carson's getting excited. Okay, this is what's going on. Okay. So, but this has to do actually with weight training. I know it sounds dumb. By the way, we're on Spotify video. It's not going to work on. I can't do. I won't work on way. Just give a little shakeroo. I can't even do it on here. But. But. supple leopard explain what it is okay so what it means is okay so what it means is um okay so you have your boobs right here oh my god your boobs right now okay so if i have my hip flexors here directly opposed to that is my glute okay if i have my lower trap muscle is here it's directly opposed to my boob do you see that yes so nipple and then rear or lower lower trap this is upper trap we're not trying to build So this muscle that's just very under-trained, you train it all the time, which is called your lower trap.

They have to be strong. Okay. Now, when they're strong and on, your boobs sit as they're naturally supposed to sit. They sit in your hanger. You're in your hanger. Okay. Okay. Well, what happens is a lot of women are, they're so pulled forward.

Yeah. So that's why I'm constantly trying to reopen and set your lower traps and strengthen those because it's like your built-in bra. And then once they're like built, you know, once it's built in, it's like, it's their, your boobs move the way they're supposed to, like nature intended. Got it. Here they're not moving. So what she's saying is if your shoulders are collapsed, your titties are not moving in the way that you are envisioning.

And if your shoulders are on and your back is on. Yeah. Emily sitting straight. You can't overarch. It has to be, it has to be, you have to set your lower traps down. Carson, is this tracking for you? Should I walk across the room? Sure.

Walk across the room. No. Do a walk across the room, just a little bounce and put on milkshake brings all the boys to the yard. No! The boys are singing. Da-dan, da-dan, da-da-da-da-dun. You better watch the Spotify. If you're not watching the Spotify video, I don't know what to tell you.

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Ever since we learned about this service and started getting these biomarkers done, it's been an absolute game changer when it comes to taking care of our health and wellness because instead of doing guesswork and buying all these supplements that we're not sure if they work or not, you can actually see exactly what your specific body needs, what you're low in, what you're high in, and what adjustments you need to make. Check your health the way I do. Function provides 160 plus lab tests for $1 a day in member pricing on advanced imaging. join at functionhealth.com slash skinny and use code Skinny 25 for a $25 credit.

This is so important. Figure out what's going on inside your body. Don't just look in a mirror. Figure out what's actually needed and get on it now. My kids are always in their long sleeve protection blocking swimwear. You got to check out minnows, bestselling products like the girls rash guard one piece, the boys boardies and the unisex rash guard shirts. I'm obsessed with rash guards. I like have been talking about this forever. Everyone needs a good rash guard. I want a rash guard. My kids have rash guards. But minnows have premium fabric, which is really important to me because it's going to be on my kid's skin. And they also have like a girls rash guard one piece that Zaza loves. They have the prettiest fabrics too. And all of their suits have UPF 50 plus protection blocking 98% of UVA and UVB rays. So I don't have to

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Friday night at our house is family movie night. Every single Friday night, we switch off on picking. Last Friday was Sandlot. And we have a very specific setup with this family movie night. We do a tray. We do all kinds of snacks. We do a plowman's lunch. And of course, we do popcorn.

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But also I go wild. because I love candy nostalgia. It just reminds me of being a little girl and going to see a double bill with my dad and going to like a candy store and getting all my favorites. Unreal is reinventing nostalgic chocolate classics with the good stuff. So they do not use anything crazy. They use simple ingredients. There's no artificial flavors, which we love. And they're very detailed. They're certified non-GMO. They're certified gluten-free. And everything is so, unbelievably creamy. Don't sleep on their dark chocolate coconut bars. Those in the freezer are so good. They also have dark chocolate peanut butter cups. You guys, just trust me. You can also find Unreal

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And there's thousands of reviews of people who just are obsessed. I like it for the protein, but I also love how it has fiber in it. I'm a huge fiber person. It also has B-vitamin, vitamin C, zinc. And like I said, probiotics. Take your daily ritual with you. Go to Kachava.com and use Code Skinny for 15% off your first order. That's Kachava, K-A-C-H-A-V-A-com, code skinny. It's all about good posture. So if you learn how to...

So, girls, women, remember these muscles. They're called your lower traps. You need to strengthen those. It's like an internal corset. It's like an internal bra. It keeps your tits up. But like, you don't have to wear a bra as much anymore. and I'm anti-bra. I'll have you have that. I'll tell you, I think women are in too many bras and it's pulling y'all forward as well. Okay. So I want more natural boobs walking around, but I want strong backs to hold them up. Why is muscle expensive tissue? It's because it takes so much to build it. All the hard work. You have to eat all that protein on the right kind of protein, and you have to sleep it, water it. You have to like keep it alive. Okay. So it's so, so, so it goes,

away so fast. I know. What is going on with that? That's annoying. It's because your body will eat it up. Your body needs the amino acid. So if you're not feeding it, it'll just break down that muscle because it'll take away your own, it'll cannibalize you from the inside. There recently was an article in the Wall Street Journal. Yes. About men who are rich men, famous men, who are obsessed with training their glutes because it makes you better in the bedroom, et cetera, et cetera. The secret to a men's longevity. And I think Arnold should have a bigger butt in that picture, but I'm going to get stretched for that. We're critiquing Arnold. Okay. So, that's pretty bad. Why is it important that men and women really concentrate on building their ass? Okay, well, I'm glad everybody like, now it's on the Wall Street

journals, everyone knows. Is Sandy Brockman credited in that are? Okay. Yeah, it's because, okay, glutes are, they're the biggest muscle in your lower body. So you've got to learn, but every, no, so few people know how to use them. It's in. insane how many people's glutes are actually turned off. Like, it's crazy. Would you say 99%? I would say 87%. And so everyone's making it, even if they think they're doing, they do have a connection. A lot of times they don't. A lot of times genetics are just holding it together. But so that, so let's think if we're efficient, we want to grow the biggest muscle in our body, right? Because that's the biggest muscle. You get the most bang for your buck. It's like a thoroughbred horse.

Yes, like a thoroughbird is you want to grow your glutes. You want to have a lot. And now it's an energy. It's a fucking metabolic machine, this thing, you know. So that's so much muscle. So that's one reason you want it. Another reason is, you know, they say a lot of hormones. Like, I'm not a doctor or whatever, but a lot of hormones are stored in the hip area for males and females.

So sexual performance. Torquence. Listen, if a guy has big glutes, they're also stronger in hip extension. Oh, okay. And they have more force, right? They have muscle behind the bush. It's a real thing. That's why men don't have to do as many hip throzzers.

They get a lot of hip extension having sex. But I say all that to say, just like a woman, she has bigger, stronger glutes. These are muscles that she can now use in bed to make everything more fun. Their muscles, like, are fun. You know what I mean? What do you mean? They provide more power. So power.

like the ability to move back and forth, up and down, your muscles, you know, not just like flop, flop, flop. That's the mobility of it. That's the mobility. And when you got muscle behind the mobility, you got, you can control those mothers and you got like a whole new world. So, and that is, I'm getting canceled for this. No, you aren't.

That's the, you're not getting canceled. I'm just kidding. So that is, I hope I get canceled. One of the reasons, though, that we, we both go to P-Volve and obey, you guys, this is important is they mix strength with the mobility. Yes. And that is so important if you're not mixing the mobility in, what's happening? Well, and so what's happening with girls with their glutes is their hip mobility is so bad.

They don't even know it from having babies, from just being in weird positions, their adductors are tight. Their hip legs are tight. Being at Harvard. They're sitting in heels all day. Their back of their hips are tight. The front of their hips. Their hips are compromised. So what I like about P-Volve is it makes you work.

on that little hip stuff that I don't have time always as a strength coach to get to. So it's nice to have that, especially at home, like with your kit. It's complimentary to your strength training. But when you do it, it helps you grow the muscles correctly in your glutes. And now you have the mobility and you have the muscle. And your men and women are doing a lot better in the bedroom. Let me tell you that. I love it. I mean, that's one of the things. Since this episode is the body blueprint. We have to get into eating. Oh, yeah. Give us, you've given me a meal plan.

Yes. That I, I work. That you absolutely hate. No, no, no. I love it. And it's very close to what I do with the flexible diet coach, who I've talked about on this show that helps me, like, just conceptualize what I'm eating every day. Yeah.

I am the type of person that if I'm home, I'm eating the same fucking thing every day. Yes. We're not mixing up. Which is great. We're keeping it simple. I have too many decisions to make. I have decision fatigue as a business owner and a mother. So I need it to be clear and concise.

Yes. Can you give us a. day of what you recommended to me and I want to caveat this with when I go to New York or L.A. or when I'm traveling, I'm not eating this way. I'm a little flexible. Yeah, yeah, yeah, because you're out to a lot of dinners and stuff like that. Yeah, but I do protein all the time, but I'm just, I'm not doing this exact thing. Yes. But when I'm here in Austin, okay. What am I doing? So, so this goes back to my philosophy of 80, 20. Okay. Live your life 80% pretty fucking good. Okay. Lift your weights, eat right. And the 20% of the time, try to,

or whatever you can fuck around. Love it. So the 80% looks like this. And this is, it's, it's old school, baby. It's four meals a day. I gave you four because you said five will make you gag. To wake it up. So I've got you, I'm giving you four meals a day. I'm doing protein right when I wake up. All I need for you is one gram of protein per body weight. Okay. So we got, we get that number first. Okay. And then we break up those four meals. Let's say it's 100 pounds or whatever. Let's make it easy. Each meal is going to contain that 20. 155 grams of protein to equal the 100 grams of protein. Now I eat the protein first.

Okay, that's fine. I don't really care what order. I think people have opinions on the order. I don't really care. I just, and, you know, I'm of the old school. Sometimes let your own stomach wake up. Okay. But don't wait until noon to have that happen.

No. No. So, but as you, so you're waking up, you're having, you're having like two eggs, I think I gave you. I can't remember the exact thing. But it's like two, two eggs, one egg white or something like that. Something like that. Remember? I think you gave me three. I want to say three eggs in an egg way. Yeah. But I actually am you doing that later and I'm doing the protein powder. I do two huge scoops.

But you told me you were like you need to be doing way protein. Yes. Is that what you're doing? No, I was not doing that. And then I switched. Remember I was doing collagen protein? Oh, yeah, yeah. You need to do way for muscle. Okay. But how many grams of protein learned is do those two scoops have? Well, one has 20. Okay. And I try to do two. It's very important that people start looking at their... I mean, sometimes 40 grams of protein. We got to get it in it. I'm going to blow your mind right now. Okay.

Okay. I want you to only do the one scoop because I don't need you, I don't want 40 grams of protein in your body all at once. Okay. I want a smaller, more efficient number. Yeah. So it's 20 to 25 grams every three hours. So you need to be able to break up your protein.

Males, it's about 35 grams every three hours. I know. But it's where this is real business that we're talking about. We're talking about the, your, future. So when you're on your 80%, because remember, you can fuck off on your 20%. Remember that. I'm not like one of those coaches that doesn't ever let you fuck off. You can fuck off. But when you're on your 80%, you have to, whatever I made, I made a very bland diet for you. It's like every three hours you're eating 25 grams of protein. So it's like eggs in the morning.

And it's the, you eat your protein first. And then I'm giving you a little bit of carbohydrates. Women need a little bit of carbohydrates to sustain. Men are a little bit better about only eating protein, right? So I give y'all berries, you have Greek yogurt. I gave you a lot of chicken. That's my lunch. So the other thing is you have chicken for lunch now. I have chicken for lunch. And I am not, don't y'all come after me, but I still like the white meats.

I think that people are getting too much saturated fat in their diet. And I say if you really want to lose weight and I'm not against saturated fat, I also think there's lots of healthy things for fat. you've got to start getting stop all the time with the red meat. You've got to start picking the white meats that have less saturated fat if you're trying to lose weight. Now, if you're not trying to lose weight, it's probably fine. I have a little moose farm salsa verde and it's a little sour cream. Okay, okay. A little hot sauce.

Yeah, yeah. No, I think that. I got to make it like sexy. No, but I think for you, our discussion was you were eating a lot of red meat and I'm totally down for red meat. A lot of red meat. But I think that this, the ground beef, I think that the, for me, I think that for me, I people have gone overboard with the fat is good if you're trying to lose weight. And me and Jessica like our organs. You know, I don't even know what goes on with organs. That's above my pig.

And you're eating or I don't know if that's fat or not fat. I don't know. We're eating hard. No, yeah. But that was a big paradigm shift for you is to go order chicken. You hadn't ordered chicken in so long because you had been, everyone kept telling you beef, beef, beef. Well, they call it a dirty bird. No offense to chicken, but no one wants to eat a dirty bird. I mean, I don't want to eat a chicken either. But if you're asking me how I get my physique, I've eaten a lot of chickens in my day. Sandy Brockman eats hard-boiled eggs out of the bag in her car. She will eat, you will eat protein however you can get it. It's a business.

It's just a business between me and my body. It's all it is. It's a handshake. Then I get my chicken. Then you get your chicken and then I've got you having, you can have red meat for dinner. Like a steak would be nice with some asparagus, some a potato, you know, a little bit of carb. Like I said, I don't like to just women to have protein only. I need y'all to have a little carb, a little sustaining.

Men are better, like I said, they can go longer without carbs, but our hormones require it. So I mean, I prefer you have five males a day broken up into small, your protein broken up during the day. Because what you want to do, Lauren, is you don't want to, you want, okay, did you know, like your stomach is like a vessel, right? You can shrink, you know, like you're asking me like, you can shrink the size of the inside of your stomach. If you eat smaller portions, weight, smaller portion. So it gets full or faster. I don't know if it actually physically shrinks. But like I'll eat and I get full really fast because I have trained my body to eat small amounts every three hours.

So I never just glomp a bunch of food on it and stretch out my stomach. Hold that clip for social. My goodness. That's interesting. I never just stretch out my stomach and let it like it then it's like a stretch out thing. So you just trained your body to eat little portions. So in my stomach now, it's just like little bit, little bit. But the timing is important.

That's the part you don't like is I say you have to eat every three hours. It's a lot of work. Sandy, I cannot eat again. Again, it's just business. We're just doing business here between your body. And if I could tell you to eat one meal a day and it would work as good as the diet. And I think I gave you 1,700. I don't like to talk about calories because I feel like it's a big deal with women.

And sometimes it sets them off. But I gave you kind of like a lower end of the calorie line too because you were really wanting to dig in. I'm taking it. But you weren't. But you were fine on that. You did that diet. You did it. But you come on and off of it.

I'm still doing it. I just do it when I'm in Austin. I'm reaching for Greek yogurt. Yes. Cottage cheese. And you're eating every three hours. I know. That's the problem.

You think that I'm fudging you on that. You think that like I'm adding that in as a bonus, but I'm not. I actually like my real problem is the ADHD. Okay. What's the real problem? The 80, we should call this an intimate conversation. An alarm on your phone. You won't do that.

An alarm makes me. nervous system over the edge between the music and the alarm. Oh, yeah, yeah, yeah. I understand. I understand. I hate the alarm. I feel like I need to just get in a cadence where I'm doing it. The ADHD, you like forget.

I just forget sometimes. Okay. But what I'm trying to do is wake up your body to get hungry every three hours. If everyone wants to know my problem, I need to eat every three hours. I need to eat sooner. And think about it like this. And no offense to GLP ones or whatever, but people are losing their hunger cues. I hate that for this world.

Yeah. You should know when you're hungry. Yeah. You should know, and if you listen real close, your body might tell you you need an iron. It might tell you something. It might need a certain fruit. It's lacking a vitamin or a mineral that you're not getting. But everyone's turning off all those cues.

So my goal for you is to eat and feel that hunger sensation again. Eat. Feel that hunger. And just treat your car like we talked that one time, like a Ferrari, not like just dump a bunch of food, let your stomach stretch out and be, you know, and sit in it for a long time. Okay. You've got to like keep it. Maybe this episode will be the cattle.

There's a famous singer and he says keep the blood clean, the body lean, and the mind sharp. Okay. And that shit is true. Woo. And that's how you stay. That's, you see how you saw how like activated I got about that? No, you're passionate about it. Because she's always been like that.

80, 20 is like a real thing. And if, but if you eat that clean, you can go on vacation and stuff and have drinks and have fun and just get back right back on it when you get back. We have gone. out you and I and had fun and eaten at a restaurant and ordered what we want. And we just always have the protein. Yeah. And we have some margaritas or a Hugo Spritz. Or rosay. I, that means I'm on my, I'm doing 20% that night. You'll watch me. I'll always get my protein in. What did you do the other night? I order those chicken legs or whatever. And I cut them all up into small pieces. And I was, I thought I got, I think I got 20 grams, but I can tell by the portion size. Because I used to

like really look like I know how much 20 grams I should have asked you it was just yeah the conversation was no I know there's a lot of hummus and bread but um no it was fun it was fun but um yeah but I you get your protein I always get my protein in like you do like that's the main thing and what did you eat the other night for my birthday I don't remember oh that I really let it go I had those Ruben sandwiches oh my god those room sandwiches I had to have those those are so good and then I ordered a steak okay yeah okay I ordered the burger I know you didn't eat a bite of it I know, but that's because I ate 20 Ruben sandwiches. Oh, you did.

So I took the burger to go and then I had the burger at two in the morning. Yeah. Oh, you did? Yeah. Oh, God. Michael and I opened a bottle of champagne at midnight and had champagne and a burger. That was a fun night. Yeah.

I think that it's important though for like everyone to hear that like no one's perfect. Oh, yeah. We're not trying to be perfect with my diet or my schedule. I never want people to be perfect because it's not sustainable. So if people are, that's why I do worry about. It's also boring. I really, it's so boring. Everything's so fucking boring now.

Yeah. It's like, exactly. It's like, no, exactly. Like, we're here to have a good time as well as be fit. So if you're taking your fitness like so fucking seriously that you can't have a good time anymore, then fuck it. Like, why are we doing this? You know what I mean? Like, you need like I, that's why I make it a point when I go out.

if I see, because people have watched what I've eating. I've noticed about, I'm like, Allie, whatever the fuck I want. Okay. Because I remember this one, and this one lady taught it to me. She was the best, she was in the best shape, and she was my idol at this gym I used to work at, and I saw her, and we went to lunch, a big group of us. And she ordered queso. And I remember this muscle, this great arm.

And I thought, this bitch nailed it. She's fit and she eats what she wants. We had queso a long time ago, remember, when we went to Fonda? You're nailing it. If I can't have queso, put me out. If you have queso, it's over. Koso is my favorite. Oh, you love Koso.

No, I have to have Koso. If you were like, there's no Koso. No, there's people that have to have Koso. I can just do salsa. Not Koso Fonito. Koso. Like just the cheese. Yeah, yeah, yeah.

The cheese. Okay. Nobody gets the Fandito or whatever. Nobody gets a Fembedo. No, no, I want the Koso. The real Koso. That's addictive when you get started. This episode is brought to you by Squarespace.

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your own business, your own online platform, and you want to own it yourself without being at the mercy of a third party. Squarespace can help you do so. Head to Squarespace.com slash Skinny for a free trial. And when you're ready to launch, use offer code Skinny to save 10% off your first purchase of a website or domain. Again, that's Squarespace.com slash Skinny. If you saw my Harvard look, you saw the gorgeous maroon, Botega Veneta bag that I was carrying around.

It was so collegiate, so major, so beautiful. But I bet you didn't know that I got it at a member's only club. where I can send it back and rotate it to something else. If you don't know VEVral yet, you're missing out. It's a members-only club where you can experience designer bags and jewelry just like me. You can have a rotating dream closet. The closet's insane. Like, go stock it. They have Chanel, Louis Vuitton, Prada, all the brands that I dream about. One of those brands, Botega Veneta, that's the maroon bag I got. I've already sent mine in and rotated it out for another bag. So if you want to go grab that one, I would go on their site now. The way it works is once you're a

accepted into the club, you just pick the piece that you want to borrow and it shows up at your doorstep. It's quite surreal, okay? The best part in what hooked me is there's no return dates. So you can keep the piece as long as you want or do what I do and swap it out monthly if you're ready for something fresh and new. I have grabbed bags on there from Chanel. I've found a gorgeous fendi bag, even Celine. There's so many beautiful options. Virel gave us an amazing offer just for our listeners that you definitely do not want to miss. Use code Skinny when you apply and get your first month of membership free. That's code skinny when you apply. Go to V-R-R-R-Skinny and apply for a membership today using referral code Skinny for your first month of membership free. The code will also allow you to

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It was on sale at WaiFair, and it's an incredible umbrella that gets the job done. It covers the sun. It keeps me covered. And I use it with the chair that I bought. What I love about Wayfair is you can basically find everything you need for the house, all cost effectively, all in one place. Whether you're looking for outdoor furniture like I was or seating or grills, appliances, storage, lighting, rugs, decor, one place, everything you need, no bouncing between stores.

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home decor, home furniture at Wayfair. If you're ready to upgrade your home for Wayless, head to Wayfair.com right now to shop all things home and get your space ready for less. That's W-A-Y-F-A-I-R.com. Wayfair, every style, every home. This episode is brought to you by Lauren Bostick for P-Volve. That's right. I have launched a kit with P-Volve.

I designed every single aspect of this kit with the P-Volve team, and it is gorgeous, as you can see. We have 8-pound weights, 12-pound weights, 15-pound weights because I am so passionate about getting women to lift heavier. And this kit has heavy weights in it, and it also has everything you need for stability and mobility. So in this kit, you're really getting everything you could ever want when it comes to fitness. You're also getting access to my P-Volve trainer, Danny Coleman. She also happens to be Jennifer Aniston's trainer. She's coached me along this P-Volve journey. P-Volve has been something that I keep going back to for the last seven years. I've had three babies and it's helped me stay in shape and

tighten and tone up. I love the founder, Rachel. I think she's an absolute genius. So when she came to me and wanted to create this custom kit for you guys, I was like, let's do it. It's limited addition. It's gorgeous. It comes in the most beautiful box ever. And the best part is everything is built with intention. So Pvolve's core strength pillars are strength, mobility, and stability. And this kit hits all of them. This is product that you want out in your living room, in your office. It's aesthetically pleasing. It's gorgeous. But most importantly, it works. If you want to shrink your body composition and change your life. Start lifting heavy and implement stability and mobility. Lauren Bostick for P-Volve has all of the things. Like I said, this is a limited edition kit.

It's called Strength Evolved and once it's gone, it's gone. If you're looking for low impact but intense workouts, check out P-Volve. Head to P-Volve.com slash Skinny and use code Skinny for 15% off site-wide or on class packs at a P-Volve studio near you. And definitely grab this kit, you guys. Because like I said, once it's gone, it's gone. Lauren Bostick for Peeval. Before you go, what other comments do you have? And they could be random or put together thoughts on a body blueprint for people who are listening. What are things that you just, like pillars that you think are important? Well, I think, um, okay, so let me start with men really fast. I want to touch on that. Please. I think that men have, um, I think we, I think that men need to start thinking about

growing their glutes. Where's the 2.15 I was promised of muscle? You're getting too thin. I don't know. You want to stay athletic. Gentlemen need to stay athletic. Doesn't the penis pump more blood when they lift weights too? Yes. Oh God. Yeah, yeah. And I mean, I was talking about glutes for men because we were talking about there's a certain seam on Lulu lemons or aloes and you want like the, they're asked to sit up high in those things. So I need to like show men where it's hitting. But that denotes a lot. It's a lot of things to women. I'm just going to leave that out there since we're talking about sex. Like a lot of things we see like a huh-huh. And also I think men need to do a posterior chain dominant training. Men do need to work more. They need to build up their legs with their glutes.

So it's a little bit different. Not that women don't have to do that, but we do it a little bit differently. The other random thoughts I have are I'm excited about the obey doing this podcast. So good. So excited. We're going to do a podcast with Obey. We're going to do a podcast, a sponsor by Obey. And it's six episodes. And it's going to be every question you ever asked. I've got three by myself. So I'm going to just go off. People are going to be obsessed.

I'm going to go off on all my thoughts. I'm going to go off on all the things that like no one ever told you. And then I've got a sports performance guy coming in here and a physical therapist to talk to us about what a personal trainer and a physical therapist, how we need to come together to get people like so we don't have to do all this remodeling when they're older. I love it. I think it's genius. I feel like it's going to be one of those things that keeps going to. I wouldn't be surprised. Oh, we hope. You're great on a mic. I get a lot of comments. This woman has not made a point in like 20 minutes. And I agree. But I'm trying. Actually, she, you do make a hundred points. I have so loved working out with you. I hope that you'll use our studio to record. We are. I'm using your studio. I'm so excited. We have to blur. We can put like.

No, no, leave. Please leave the Bostick so people think I'm related to you in any way. I mean, great. I love to be related to you. You look like an avatar. When we walk through a restaurant, when I'm behind standing. Lauren. And she looks like an avatar or Jessica Rabbit had a baby. Oh, my gosh.

And the men, they have their tongues out like the cartoons. And I'm behind you. And I'm like, can someone take a look at me? Yeah. No, stop. I'm also six feet tall, like in heels. Like, let's be honest. This woman when she walks into a room, let me tell you the boys boners are out.

Oh my God. Well, speaking of boners, glutes, keep doing glutes. Keep doing glutes. Keep eating your chicken. Don't be afraid of white meat. Eat every three hours. Eat every three hours. Get your young girls into some strength training, take them into weight rooms, get them

used to being in weight rooms. Can you give us a code for obey so people can work out with you? Yes. It's skinny at obayfitness.com for free 30-day trial and start training with me on the strength collective two. Now, you have to know this. There's a strength collective one, and I think that you really need to do both to get the maximum benefit out of me. I've only done one so far when I travel, and now I'm going to try two. So you do have to go through one is what you're saying to try two. I think so. It has all my signature correctives in it.

It teaches you how to load posterior chain, meaning using your back more and using your glutes and the back of your body more. And then in strength two, we take all of that that we learned in one and we apply it to two and we actually do like more faster lifting you know what i mean like normal lifting of weights i have one more question yes go ahead is it possible to build your dream body in just four hours a week yes absolutely yes well remember when we started the episode we talked about body part splits okay so instead of just going to the gym and like i don't know what i'm going to do and going to the polates and going to i need to not dog polities again polities is a nice accessory tool to your strength training. But you need to go, you need to have a plan. So I'm, today, I'm working back

in biceps, tomorrow, chest and triceps. And I say glute and shoulders, you know, like you're taking your body, take your body apart. Give each muscle group its own spotlight for a while. And you'll get the best results you've ever gotten in your life. More than massive, and you, but, but done correctly, four times a week is enough because you will be sore in all those muscle. You know what I mean? recovery is most of the issue. But of course, the only other day I would add is an athletic day. Okay. So four days a week, you're doing strength training, which you can do metabolic conditioning,

you can do endurance, but you do that on your own time. And just so everyone, my schedule is four days a week with you. I mix it up on which days. I do P-Evolve twice a week and then I take Pilates. Yeah, yeah, you're doing a lot. And the Pilates that I take is like a hit Pilates. Yeah. She's very hard.

Yes. Yeah, yeah. And you needed a lot of core stuff after. I'm not a bit, I think core is like a gap as like a dog whistle for women. Core. You know, everyone's like, every class is like, core, adductors come in, women. Like, you know, that's how they pull you all in. But so I feel like it's like a total dog whistle.

But I feel like you, and we talked about it because we're recomping your body, needed extra core work because of like you just had three babies in like one year. I also did the pelvic floor thing where they put the fingers up the vagina. Oh, that's wild. That's another episode. So Carson, don't get excited. Yeah, you should do that episode. I want to listen to that episode for sure.

Well, that was a wild ride. But so that's where you, I had you go to Pilates with Brittany. Yep. And we, and that's actually been really good for you. I mean, I really like that. I like my schedule right now. I feel very in alignment. Okay, good.

Sandy Brockman, where can everyone find you and obey? I'm at Sandy Brockman Fitness.com or Instagram at Sandy Brockman Fitness. I'm on obey app. I have a I'm on a I'm on another app where I do barbell training I do obey training I do all of it just come to me wherever you are and I will take care of you. Where can everyone find your show? Okay, it's a dear media show. Love it. Partnering with obey.

So definitely go to my Instagram. It'll give you all the details where you can find it, how you can listen to it and everything. Can you come back again soon? Because we have, I feel like we have just. You always say that. You're going to get sick of me. I cannot. No, I'm not.

No, I'm not. I'm not. I like having. people that are like people we keep coming back to. Okay, okay, good. It's like point of reference. If you want more Sandy, I know I always do. You can listen to her show that is on Dear Media, brought to you by Obey called Lifted with Sandy Brockman. You can just search it in Spotify and listen to all things Sandy.