Sandy Brockman Reveals The Exact Workout Plan Lauryn Uses To Build A Strong, Lean Body

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33:41Also, you guys can try Cachava risk-free with their love it guarantee. So they want to make sure that you love it. 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 cachava.com and use code skinny for 15 % off your first order. That's cachava, K-A-C-H-A-V-A.com, code skinny. it's all about good posture so if you're if 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.

34:41Why 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 and the right kind of protein. And you have to sleep it, water it. You have to keep it alive. And 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 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 etc etc the secret to a man's longevity and i think arnold should have a bigger butt in that picture but oh we're 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 in the wall street journal so everyone knows is sandy brockman okay yeah it's because okay glutes 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.

35:59It's insane how many people's glutes are actually turned off. Like, it's crazy. Would you say 99 %? I would say 87%. Okay. 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 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 butt. It's like a thoroughbred horse. Yeah, it's like a thoroughbred horse. You want to grow your glutes. You want to have a lot. And now it's an energy.

36:33It's a fucking metabolic machine, this thing, you know. So it'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 like a lot of hormones are stored in the hip area for males and females. So sexual performance. If, if, 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 push. It's a real thing. That's why men don't have to do as many hip thrusters. 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.

37:14These 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 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 right you're not getting canceled i'm just kidding um 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 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 flexors are Right.

38:14Being 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-Volv 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 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.

38:54I 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 a you've given me a meal plan that I 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 it up. Which is great. 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.

39:24Yes. 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 LA 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. Yeah, but I do protein all the time. But I'm just I'm not doing this exact thing. But when I'm here, when you're here, 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 traveling or whatever you can fuck around.

39:59So the 80 % looks like this. And this is, it's old school, baby. It's four meals a day. I gave you four because you said five will make you gag. Wake it up. How do I wake up? 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. So we get that number first. 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 25 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.

40:35I 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 yeah but I actually am 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 whey 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 yeah you need to do whey for muscle um okay but how many grams of protein learned is do those two scoops have well one has 20 okay and i try to do this is very important that people start looking at their i mean sometimes 40 grams okay we got to get i'm gonna 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 in your of protein in your body all at once okay i want a smaller more efficient so much number yeah okay so it's 20 to 25 grams okay 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 we're 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 So it's like eggs in the morning.

42:15And 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 you 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. And I am not. Don't y 'all come after me, but I still like the white meats. I think that I think that people are getting too much saturated fat in their diet and I 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 I have a little Moose Farm salsa verde and it's a A little sour cream.

43:09Okay, okay. A little hot sauce. Yeah, yeah. No, I think that... I gotta 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 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 pay grade. You're eating or I don't know if that's fat or not fat. I don't know. we're eating heart no yeah but i 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 they call it a dirty bird no offense to chicken but no one no 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.

44:08It'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 and 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 but um so you I mean I prefer you have five meals 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 fuller 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 that's interesting i never just stretch out my stomach and let it like it then it's like a stretched out thing so you just trained your body to eat little so in my stomach now uh-huh 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.

45:25That's a lot of work. 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 1700. 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 doing 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.

45:58It's 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 am. 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 ADHD. We should call this an intimate conversation. An alarm on your phone. um you won't do that an alarm makes my nervous system over the edge between the music and the alarm that's a lot 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 uh what i'm trying to do is wake up your body to to get hungry every three hours if everyone like i would like 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-1s or whatever, but people are losing their hunger cues.

46:52I 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 and just treat your car like we talked that one time like 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 gotta like keep it maybe this episode 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 and that's how you stay that's that you see how you saw how like activated i got about that no you're passionate about it because she's always been like 80 20 is like a real thing and if but if you eat that clean okay 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 yeah or a hugo spritz yeah or rosé i that means i'm on my i'm doing 20 that night yeah 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 your chicken 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 like 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?

48:39I don't remember. Oh, that I really let it go. I had those Reuben sandwiches. Oh, my God. Those Reuben sandwiches. I had to have those. Those are so good. And then I ordered a steak. OK. Yeah. OK. I ordered the burger. I know you didn't eat a bite of it. I know, but that's because I ate 20 Reuben sandwiches. Oh, you did. I took the burger to go and then I had the burger at two in the morning. Yeah. Oh, you did. Oh, God. Michael and I opened a bottle of champagne at midnight. Oh, my God. Champagne and a burger. that was a fun night yeah it was i think that it's important though for like everyone to hear that like no one's perfect oh yeah we're not trying i'm not trying to be perfect with my diet or my schedule i never want people to be perfect because um it's not sustainable so if people are that's why i do it's also boring i really it's so boring everything's so i want to get a little once in a while yeah it's like i exactly it's like no exactly like we're here to have a good time as well as be fit.

49:36So if you're taking your fitness like so fucking seriously that you can't have a good time anymore, then fuck it. Like, 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 eaten. I've noticed what you're eating sometimes. 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 that's you're nailing it I if I can't have queso put me out if you have queso it's over queso is my favorite oh you love no I have to have queso I know you're like there's no queso there's people that have to have queso I can just do salsa I don't have to Fendito, Fendito, queso.

50:33Like just the cheese. Yeah, yeah, yeah. The cheese, okay. Nobody gets the Fendito or whatever. Nobody gets the Fendito. Flambito. No, no, no, I want the queso, the real queso. That's addictive once you get started. This episode is brought to you by Squarespace. Squarespace is the all-in-one website platform designed to help you stand out and succeed online. Whether you're just starting out or scaling your business, Squarespace gives you everything you need to claim your domain, showcase your offerings with a professional website, grow your brand, and get paid all in one place. Lauren and I love Squarespace.

51:01We love talking about Squarespace. We love sharing Squarespace. And that's because for two people who have largely built their careers online, we wish we had this back when we were starting. So many people depend on these third-party social platforms to build their brand. But here's the problem. You don't actually own that asset. You're renting space. You're renting time on a platform that you're at the mercy of their algorithms, their control, their rules. And it's really dangerous for somebody who's trying to build their own online business, their online hobby, their own online presence. This is why everything we do, whether it's owning our website or this RSS feed or an e-com store, we own all of that.

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52:29Again, that's squarespace.com slash skinny. If you saw my Harvard look, you saw the gorgeous maroon Bottega 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 members-only club where I can send it back and rotate it to something else. If you don't know V-Rail 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, Dior, all the brands that I dream about.

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53:50That's code SKINNY when you apply. Go to vrall.com and apply for a membership today using referral code SKINNY for your first month of membership free. The code will also allow you to skip the V-R-A-L waitlist. That's V-I-V-R-E-L-L-E.com. Use code SKINNY for your first month free. Quick break to talk about Wayfair. Summer's here. I've been talking about Wayfair a lot because here in Texas, it gets hot, hot, hot, and the weather is brutal on outdoor furniture. This is why every season I'm constantly looking to replace our outdoor furniture. It gets shredded out here in Texas. Recently, I talked about a chair that I bought from Wayfair, but I also just recently bought an umbrella called the Pierpoint Market Umbrella.

54:29This umbrella was less than$60. It was on sale at Wayfair, 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. And if putting things together sounds like a headache, which it always does for me, I absolutely hate putting together furniture.

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55:25So check them out. There's something for everyone when it comes to home goods, home decor, home furniture at Wayfair. If you're ready to upgrade your home for way less, 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. Way fair, every style, every home. This episode is brought to you by Lauren Bostic for P-Volv. That's right. I have launched a kit with P-Volv. I designed every single aspect of this kit with the P-Volv 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.

56:04And 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-Volv trainer, Dani Coleman. She also happens to be Jennifer Aniston's trainer. She's coached me along this P-Volv journey. P-Volv 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.

56:41It's limited edition. It's gorgeous. It comes in the most beautiful box ever. And the best part is everything is built with intention. So P-Volves 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 Bostic for P-Volv has all of the things. Like I said, this is a limited edition kit.

57:19It'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-Volv. Head to pvolve.com slash skinny and use code skinny for 15 % off site-wide or on class packs at a pvolve studio near you. And definitely grab this kit, you guys, because like I said, once it's gone, it's gone. Lauren Bostic for pvolve. 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, okay so let me start with men really fast I want to touch on that please I think that men have I think we I think that men need to start thinking about growing their glutes okay where's the 215 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.

58:21And I mean, I was talking about glutes for men because we were talking about there's a certain seam on Lululemons or aloes and you want like the their ass to sit up high in those things. So I need to like show men where it's hitting. But that denotes 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. 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.

58:54The 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. We're going to do a podcast sponsored 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.

59:34I love it. Yeah, 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 um I thank you have so loved working out with you I hope that you'll use our studio to record we are I'm using your studio we can put like no no leave please leave the plastic so people think I'm related to you in any way I mean great we I love to be related to you you look like an avatar thank you when we walk through a restaurant oh when i'm behind sandy lauren and she looks like an avatar oh 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 someone take a look at me yeah no oh 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 eating your chicken um don't be afraid of white meat and 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 obeyfitness.com for free 30-day trial and start training with me on the strength collective too now you have to know this there's a strength collective one.

1:01:07And 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 gonna do and going to the Pilates and going to I need to not dog Pilates again Pilates is a nice accessory tool to your strength training but um you need to go you need to have a plan so i'm today i'm working back and 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 muscles you You know what I mean?

1:02:31Recovery 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. 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 you. I'm not a bit. I think core is like a dog whistle for women. Core.

1:03:06You know, 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 re-comping 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. That's another episode though, Carson. 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 and we, and that's actually been really good for you.

1:03:44I mean, I really like that. I like my schedule right now. I feel very in alignment. 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 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? OK, 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.

1:04:20Can you come back again soon? Because we have I feel like we have just you always say that you're sick of me. I cannot. No, I'm not. I like having people that are like people we keep coming back to. OK, 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.

1:04:51Thank you.