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

28:58Sandy Brockman:premenopausal women with acquired generalized hypoactive sexual desire disorder hsdd who have not had problems with low sexual desire in the past who have had low sexual desire no matter the type of sexual activity the situation or the sexual partner this low sexual desire is troubling to them and is not due to a medical or mental health problem problems in the relationship or medicine or other drug use adi is not for use in children men or to enhance sexual performance Your risk of severe low blood pressure and fainting is increased if you drink one to two standard alcoholic drinks close in time to your Addy dose.

29:23Sandy Brockman:Wait at least two hours after drinking before taking Addy at bedtime. This risk increases if you take certain prescriptions, OTC or herbal medications, or have liver problems, and can happen when you take Addy without alcohol or other medicines. Do not take if you're allergic to any of Addy's ingredients. Allergic reaction may include hives, itching, or trouble breathing. Sometimes serious sleepiness can occur. Common side effects include dizziness, nausea, tiredness, difficulty falling asleep or staying asleep, and dry mouth. See full PI and medication guide, including boxed warning, at addy.com slash PI.

29:46Addy. That's A-D-D-Y-I dot com.

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31:26Sandy Brockman:So Emily's in the room. She wanted to sit in on this conversation. And if you were to tell Emily and everyone who's listening, 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. Okay. 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 a side every day, no breaks until I get that hip open.

32:00For those that don't know what that is, explain what that is. 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. 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 you they want you to do it at home by the way you know tangent but on this note when i first started training with brent who you know and you've been on his show love brent and one of the things he did with me was he's like get into couch stretch and i it's been years i couldn't even get back and like sit up i was so messed up from years of sitting now i can do it and i do it with you and him all the time but i didn't i don't think people realize like people should just try it at home right now and see how many people can't do it and and the first thing you'll say to me is when they do get into couch stretch emily will say something she says i feel it in my quad why am i supposed to stretch my quad and trust me i when i used to do crossfit a long time ago i used they used to put us in couch stretch these coaches were trying to make us stronger by having us access our glutes i kept getting annoyed saying why do they keep wanting me to stretch my quads so i've been where y 'all are but you got to do it every day that's why it's important it really is like the gateway to your glutes so your first thing is not an exercise it's a corrective we bought the machine at the house yes cracked his head open on it lauren bought a 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 actually buy it black that tequila shot made me red so if i'm right 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 no it's um i love i i one day i'll have my own but i love a unilateral squat stand that's what it's called on the google is unilateral squat stand and it's made and it's about the perfect height you can have it at your house have it in your living room get your kids used to doing couch stretch 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 it's very it gives me to do this all the time yes when i'm working out and so the i like people to think about it like frayed wires right so when you start to lose connection it's like when a when a wire like starts to fray and the connection's losing right and so my best 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 and if i don't do it you start craving yeah it's weird but i was so shocked when you first had me do it that i didn't have that connection and then it was like a real light bulb i was like oh shit my body actually lost the mental connection to be able to do it yes and that's just for your glutes i could find other muscle parts too that we can you know let's start let's just one day i'm going to take another 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 let's talk about looking for a harder penis let's talk about let's grow those glutes and sex if you want to and then i I swear I'm going to get back to the other two.

35:20Okay. 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, and they're mobile. Fuck. We're done. and then let's talk about girls i knew she'd be good other way if girls get glued 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 and i'm a secret so go on with with number two what's number two okay wait a minute but wait, I have to, let me just revisit this really fast.

36:16So once the power of, and the power of opening your hips and create and getting muscle on your glutes is like, literally it is life changing. And I, I'm not here. Like I love strength training. I can coach anything. I strength train, I can do, I can do everything from Olympic lifting to, um, to power lifting. I've done it all CrossFit in between strength training. I think that the glutes are a great gateway to start teaching people strength training basics. And it's really important and it helps your sex life. Okay. And I'm not kidding about that. And it's like verified. It's verified. And I, it's so much fun.

36:58I 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 butthole up. A lot of people are restricted and kind of squeezing their butt together and their tailbone is sort of tucked under.

37:26We talk about that, pulling your sits bones out, making sure you're sitting on your sits bones and pulling the flesh out from underneath you. A lot of people get also stuck like this. So now we're stuck with a tight butt, tight hips. like awful. So the ability to stick your ass way back and up, it's like now you got to practice that as well. 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 in the Instagram and stuff, well, squat's not the best way to grow glutes.

37:59You 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 than a barbell? Because if you think where a barbell sits on your back, it loads directly over your glutes. Think about where the weight distribution is. Okay, that's super helpful for growing your glutes and now you're stuck in that position. So I would make you perfect your barbell back squat and it would have to be exactly the way I want it.

38:32and then you would do couch stretch and then you would do your hinge and that's all we do we do that like a dumbbell front squat you're putting it more in the glutes right um well you're doing the quads i'm sorry yeah so always think where the weight yeah you meant the quads just always think where the weight is distributed that is where probably unless you're actively forcing against that you're always going to load you always want to the way i was coached was you always want to load closest to your spine right so like everything's close your spine so a barbell back squat, a beautiful barbell back squat done correctly, the girl will have the best glutes in the world.

39:06Like 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 anywhere until you perfect that barbell back squat. Cause I don't want to hear about, well, I saw this on Instagram or whatever. You have to learn the fundamentals of using your lower body before we're going to move on.

39:40That'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, um, and that is going to be the centerpiece and the diamond of our glute training is that barbell back squat. What is the, the, the little hole between? mean exactly what's 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 but there's it's like a heart yeah underneath your vagina god this is this is like i swear to god i'm gonna well i look at your butt and your leggings i love this No, I have my butt out all the time.

40:25It'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 with all my all my thing is I want to grow your glute medius the shelf on the top is very important to me and we focus on it a lot as well as the glute max which are your two there's three muscle groups in your glutes but these are the two that I really focus on and so as my what you're seeing is my glute medius at the top of my butt has gotten more developed and as it's gotten more developed it's pulling up and it's giving that heart illusion that you like 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 yeah doesn't really have to do with losing fat yeah well it's it's a whole paradigm shift and i think Like, I think that it's good that strength training is in the, everyone's, even you're talking about it.

41:52Everyone's talking about it. It's in the realm. What women have got to understand is if you want to grow your glutes and you want to have a feminine aesthetic, you're going to have to stop with the wanting to be so skinny. I don't, this isn't about men or if you're dating or whatever, but maybe it is. I got news for you. I have worked with men in weight rooms for 20 years. They do not want skinny. They're not looking for skinny. They like bubba vavoom. They want body yaddy yaddy. Body yaddy yaddy. 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.

42:31I 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 in a i don't know that's a i guess that's as far as i'll say it before i get into some bullshit and you and the thing and what you're trying to say is i mean there's naturally skinny women right obviously and like if that if you don't if you have narrow hips and like this this this is also applicable to you but it's it's a healthy thing so what you're saying is if someone comes to you and they're so focused on fat loss, how do you different, like, how do you help them?

43:10Well, 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, that could look like mixing strength training with, yeah, you might have to do a few other things, you know, including like really hone in on your diet. But if they're, if they're trying, like if, if they're doing the OZ, if they've lost a lot of weight and they're chasing the skinny. I have got to have a big, and they know I have big sit down talks with my clients all the time. This is not sustainable. You've got to get out of this torture. You're torturing yourself with not eating and the calories and the, you've gone back into an eating disorder.

43:52I hate to say it. I've had an eating disorder. We've 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 dysfunction when I see that. And I don't want it to sound mean, but when women are trying to be too thin, I see something that's dysfunctional that they're trying to work through with their child. And what I want them to do is be, feel good, have some body. We're not talking about being overweight.

44:25We'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 Ozempic. God, y 'all. And even if it's not Ozempic, whatever it is, y 'all are losing muscle. You do not understand. All I do is freak out about losing muscle.

45:03Like if I'm losing my muscle, I'm freaked out. You've got, you've got, you're going to break. There's something that's going to break down. I've seen it happen a million times and you're going to be injured. And now guess what? You're going to be injured and you're going to gain weight injured. Well, like if I was going to gain weight extra double time fast, cause 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. Of course, yes.

45:32But as soon as you get like 30, 35, 40, it starts 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. Yes, 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 youthful years. and so then you have this uphill battle so like what i tell everybody is if 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 one you're going to age better too you're not going to have such an uphill battle and three you're going to not have that kind of like saggy skin yeah no 100 i mean muscle is filler women muscle is filler if women are getting or people get filler in their face or whatever muscle is muscle fills out your skin it makes you look good it structurally makes you look really good it's tricky though because i tell my i have two younger sisters and like yes very tricky and when they're when you're young you're like oh like this is just i'm like naturally this way yes yeah you don't realize that like the cliff kind of comes yes and sometimes the the 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.

46:46That'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 it's your method is just simple. So tell everyone your method. Okay. So my simple, my method is, uh, the same method as, uh, 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.

47:24So 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. 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.

48:04It'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 Ozempic. Yeah. It's I eating five small meals a day with 20, 25 grams of protein is Ozempic. It's the same. So can you talk my blood sugar one day of your eating? Yes. One day I'm eating. And but Michael really fast for males. There are some studies that I do, I have seen that I do kind of agree with, and it goes back to cavemen and biology that men can eat one or two meals a day and have more protein loads.

48:41That's a whole, that's a whole nother thing. I personally believe that most women that do intermittent fasting are harming themselves long-term. That's a very controversial thing because I'm not a woman, but 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.

49:20I 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, it's not sustainable. You know what I'm saying? But for me, okay, but I work. So remember, I have to be on my feet and I cannot have food.

49:54the 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 at morning in the morning is I have four hard-boiled eggs in my car from a bag that I buy at H-E-B 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 real fruit can, like, absorb right.

50:30You know what I mean? Also, it gives you a nice little energy before a workout. Yeah, but I have so many women that come to me like, oh, Sandy, you'll be so proud I didn't eat my banana. I'm like, no, I wanted you to eat your banana. So then I'll have four eggs and a banana, and then I'll get to work and I'll have something dumb, and 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.

51:07And sometimes I'll put some nuts in there and then I'll have dinner, which I'll make sure I'll make it up. 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's what I always tell people but you have your tequila and you you told me the best Mexican restaurant in Austin you love your Mexican restaurant oh two Mexican margaritas and Mexican food every Friday night please where are we going let's go so that's what my that's my goal I want to live life okay I'm a coach I'm a strength coach I I what I think what gets twisted with me is like people think they're going to come to me and I'm going to be really hard on them.

51:48They want that in some way. Adults want that. They want you to be like, and what I say is, whoa, whoa, whoa. Just like we're going to chill out with your back squat that sucks. And we're going to fix that before we do a bunch of other fun stuff. You're going to chill out on whatever, whatever you're so driven on either with the food or the over-exercising or whatever, because now it's a lifestyle. You said 10 reps with me is worth more than a, I'm going to say this again. Yeah. You said 10 reps with me is worth more than a thousand reps with someone who doesn't understand how to grow muscle. Absolutely.

52:27What 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 got to 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 1 ,000.

53:02You're doing a hinge to 1000, three 1000 hold. Oh, it's hell. It's hell. And now I'm making you use your muscle in each rep. So instead of just turn just like, you know, like turning the lights off and oh, she said to do 10 reps, like to go slow is is so painful. How come? And I've heard this off air. How come lifting your butt and strengthening your glute muscle tightens the vaginal wall? Oh, well, I'm not a gynecologist, but I play one at work every day. And a PT and so many things. But I mean, let's just think about it logically. Like, remember I told you, like, your body takes the position it's always in.

53:47Like, every time you squat, things are opening and closing. Things are strengthening. You know what I mean? Things are tightening up. Things are tendons and ligaments and organ systems. Everything's getting, like, tight, right? because that you're you're getting your muscle on it's not just flabby so i'm not sure what the the mech i can only imagine that the mechanism is that you are it's like a muscle your pelvic wall is like a muscle and 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 to bow out of this question but listen if you see a flaccid dick it doesn't look great when it gets hard and those muscles there then And it's different.

54:32Yeah, yeah, yeah. It's because it's against the skin with the muscle. Wow. Yeah, 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 once skin goes, though, I tell people, go get surgery. Because skin is hard to recover. What do you mean? If a girl thinks 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 hanging or whatever. Skin is hard to fix. You're never going to. You've got to go get that taken off. You're never going to recuperate that. I find this fascinating. Faye Nutrition, it connects you direct with registered dietitians.

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59:35Upgrade your summer. go to CozyEarth 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 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.

1:00:37It'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

1:01:03Sandy Brockman:gym in the morning and just wear it throughout the day with nothing else, or I will wear it with a full look. I created this sunscreen because I couldn't find a mineral-based sunscreen with caffeine in it. 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 shopskinnyconfidential.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.

1:01:48Sandy Brockman:That's shopskinyconfidential.com.

1:01:53How many days a week does someone have to actually work out for how long to get the butt that we're all looking for? This would be good information for you, Lauren. Okay. Why? Because you... They think I over-trained. Oh, the whole other thing. But I think... Okay. Yeah. Yeah. So, okay. So it's a really good question because if If you're doing it right, like I want you to do it in the way that I mandate through my glute method and my training is you only need four hours a week. That's it. I can do everything in four hours a week and no, no jokes. I do not have imposter syndrome. I already told y 'all.

1:02:30And 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 pole class. Yeah, our pole class. Like exactly. And then you rest two days. Oh, I know that's so hard. But the rest, what people don't understand is that there was a time, and I told you all this, in the old days where we would work a muscle, it totally would recover, and then we would work it again. Like once every four days. Like that's how muscles actually start to build is you let them recover. And then, but not like a little bit, you know, like a lot.

1:03:03So four hours a week is what I think. Now, if you're a newbie to fitness 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 maybe. Well, the problem is with newbie people is that you need to go almost five days a week to get the form. You know what I mean?

1:03:37What 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 if this is, if you're the right person that's making you glute dominant, but you want to, yeah, you want to get the conditioning in a little bit. So you're going to have to get a little, if you're deconditioned, you know what I mean? I want you doing a lot of like the perfecting the back squat, perfecting the hinge. And any cardio? Yeah, the fifth day would be the cardio. Like I was saying, the four days would be strength training.

1:04:12And 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. We do. No, 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 other than that, you're just getting, you're just doing.

1:04:44I 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 it's like you don't need all that cardio because you're 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 it yes we're not really designed as human beings to run for long long long periods of time you know it wasn't really necessary i you know i had a doctor tell me a long time and i did do a stint of running.

1:05:29I 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. 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 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 sags your knees your legs your face yeah your underarms your tits yes but I guess what I'm saying is like I've you know predominantly 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 sleep and you love those monitors i hate them 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 because you just carry a lot of lean muscle mass and not a lot of fat Oh, but you're getting enough.

1:06:53I think you're getting the cardio in those explosive movements in the gym when you're doing strength. Again, done correctly. You do not need to do more than four hours. 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 that's exactly right well you want to be a metabolic machine yes you're 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 i think like the big thing that i try to get across i mean especially now doing this show because a lot of women are now getting interested to your point earlier of like around strengthening weight lifting 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 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 yes my whole life like to in order to stay in shape and have muscle and like stay trim and all these things like it's mostly just been like consistent strength training yes he goes oh my god i should have told you about i know i was like this illustrates my point so much and not i'm not downing men coaches don't start with me but y 'all don't look at us sometimes as y 'all look at us as something different that's 100 % what i was doing exactly and 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 like but we don't really like 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 you at the time at the time that it was than the product of the late 80s nights.

1:08:40No, men do more sports. 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 is very true. But I will say, Sandy, I have seen you deadlift. And I was telling Lauren, 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.

1:09:06other 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 not embarrassed the guys yeah 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 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 told it's totally foreign to them to walk into a strength training PE as a kid and you would go to the I know that's amazing women never have that one woman I want women to be able to walk into a gym and what an approach of my to be honest with you before I die I really I 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.

1:10:04That'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 I for women, you know, they've never done it. So if you learn it properly, like y 'all are learning it or like if women will go and spend the money to learn strength training properly, it will change your life. Like you said. And I'm glad you're a dad. It's an amazing goal thank you to your point like i think a lot 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 lauren 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 absolutely yeah and males need to be doing more of the of sometimes the cardio and the mobility like stuff like that pilates and then women need to be in the gyms it's exactly like it's probably not a good thing as a as a man that I can't like bend over and touch my toes.

1:11:01No, 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 ebook, 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? Is my face red from the tequila? No, it's great. You'll swear. I swear. And what's going on with my hair? Carson's not looking at your face.

1:11:31Ah. Just kidding. He's not Taylor, don't worry. Yeah. If Taylor was here, oh my God. Oh, Taylor's a butt man. That's an understatement. Men love butts. No, Taylor. Obsessed. Taylor loves butts. They're obsessed. It's like a weapon. I wouldn't let Taylor within 20 feet of you. Lucha 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 studio. I hope he's editing this so he can hear what it creeps you. Oh, shit. Gotta meet this guy now. Don't be careful what you wish for. Non-negotiables. What's the most important? Protein, sleep, hydration, or weightlifting?

1:12:01Sleep. If someone has 15 minutes a day, what should they do to their glutes? I'm assuming the ebook 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. Okay. 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.

1:12:38Squats or hip thrusts. We know that. What's one? Oh, God. What's one gym faux pas that drives you crazy? You know what mine is. Oh, God. Yes. Wait, what is yours? I forgot. mine is rage rap music oh god yes the word you go the other direction too we put like spanish guitar and i'm like lifting the heaviest i've ever left no train like the i know you just get so used to it in gyms uh biggest faux pas i have for gym is um what do the other trainers do call it out oh that the other trainers do when they're not fun oh i hate it when they're not fun. When they're too serious. We're in the gym. We're just fucking working out.

1:13:21Everybody be fun. I don't get it. I don't get it 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. It's a dangerous job. And you're therapists. And we're therapists. And we're, yeah. And your energy masters. Oh, we're, yes. We are every, we're all of those things. and they it's such a wild wild world in the fitness personal trainer but if you get a good personal trainer they're doing they're doing a lot you know what I mean but I love it when they're fun gyms with fun people are my favorite what's your favorite protein pack snack uh hard boiled eggs what is the movement that you do with me Ivanka and Jessica that anyone can do at home uh that anyone can do at home air squats we all three do air squats absolutely at the beginning of each of your workouts.

1:14:14Who's your glute idol, J-Lo or Kim K? Or neither. J - I do like J-Lo. Okay. J-Lo's done it. Yeah. And again, J-Lo keeps her hips on a swivel. What's your thoughts on BBL? Okay. So when I named the book Built Not Bought, I wasn't, I definitely, if you choose to have a BBL, this is politically correct. 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 want me to get the honest answer? Yeah. They haven't perfected it yet. It doesn't even look good. This is from the butt whisperer. This is from that. That's why, trust me, I'm not that great.

1:14:50Like if there was an easy way to do something, I might have just done it. You know what I mean? But I think the boob job they perfected. Yes. The BBL they have not perfected. You know what I'm saying? And so it's also not, it's a very dangerous surgery. It also, if you think about it, it's over time it will sag. So especially if you get the fat, it will sag. 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.

1:15:23So 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 e-book 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.

1:16:04It comes with the e-book and you can go to my Instagram and find all that or you can buy the ebook on shopify built not bought and what's your instagram people are gonna 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 to be exposed like the rest of us just kidding i have nudes i'm just saying for my needs to go on yeah yeah what are you you have nudes of me in your safe oh that's true I made a book for my wedding Carson doesn't know this because I've never exposed it for my wedding I made for your wedding butt naked book of all these spreads I bet they were hot you forgot about that I wonder where it is when we did that move oh shit now I'm starting to think of it now you're just waiting for your nudes to be exposed to.

1:17:04I'm going to expose my own nudes because I could use a little vote of confidence as pregnant. Maybe for this Christmas, I'll make you a book. He forgot about it. Are you going to go beat your meat to my nudes? Dude, you better go find it. Yeah. Oh my God. It's probably worth a lot on the market. I know exactly. OnlyFans, here I come. I mean, listen, when you're doing your butt, you start taking more pictures of your butt. I mean, that's also a bonus. Well, maybe when I'm not pregnant anymore and I'm in my shape that I want to be in, in a year, I will do a new book and you will see this lifted sandy brockman ass with the heart shape underneath the vagina something to look forward to i mean again i will always keep my husband guessing i know i love that about you never know yes i yes uh 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 oh yeah yeah it's gonna be the him and her show but i'm just gonna have a new her if If you want me to come, I'll do it.

1:18:04Yeah, we'll talk to you later. We would have fun. Thank you for that. Sandy, you're amazing. Thank you so much. Thank you so much, y 'all. Thank you, Sandy.