Latest / Tone It Down / Your Glutes Are Sleeping: Trainer Sandy Brockman on Strength, Perimenopause, & What Nobody Told Us

Transcript

Your Glutes Are Sleeping: Trainer Sandy Brockman on Strength, Perimenopause, & What Nobody Told Us · Tone It Down

• 0:00
  Strength training is the fountain of fucking youth.
• 0:02
  Don't even think that a serum or a this or a cold plunge or a hot bath or this
• 0:07
  or a peptide in your brain is going to do as much for you as a female
• 0:13
  as aging as strength training.
• 0:15
  This is your weekly girlfriend chat, the kind that we all crave, where we can show up exactly
• 0:21
  as we are, laugh until we cry, get honest about the things we're navigating,
• 0:25
  and all the private girl talk that we need more of.
• 0:28
  No pressure, no perfection, just real women like us,
• 0:32
  sharing real stories with real connection.
• 0:35
  Over the years of Tonadab, I've learned that the most transformative moments don't always happen
• 0:40
  in a workout, they happen in those conversations before and after.
• 0:44
  When we realize we're all going through something, when we feel seen,
• 0:48
  and that's what Tonad down is built on.
• 0:51
  My intention is simple to help you tune back into yourself,
• 0:55
  to quiet the noise, and to remind you that you're allowed to evolve.
• 1:00
  This is Tonadab.
• 1:06
  Hey ladies, it's Karina and welcome to Tonadown.
• 1:11
  So happy we're here again every Tonadown Tuesday to connect and catch up on all the news,
• 1:18
  the details, what's going on, etc.
• 1:20
  So today I'm bringing out my big notes.
• 1:23
  If you see on YouTube, I've got a lot of notes here for this intro.
• 1:26
  Today's podcast guest is Sandy Brockland.
• 1:30
  So if you listen to the Big Silence podcast, she has been on there.
• 1:34
  She is the personal trainer in Austin, Texas, that really when I was in a very, very dark place
• 1:41
  after my mother passed away, I was introduced to Sandy and she introduced me to the mat again.
• 1:47
  As you all know, we go through so many different ebbs and flows of life and our fitness routine
• 1:54
  and what we do and why we work out and sometimes we just need a friend, right?
• 2:00
  That accountability partner and Sandy Brockland was that for me to get me back into
• 2:06
  loving to move my body out of a dark hole.
• 2:10
  So today's episode, your glutes are sleeping.
• 2:14
  Sandy talking about strength training, perimenopause, and what nobody told us.
• 2:18
  We talk about protein.
• 2:20
  We talk about why cardio alone is not going to do it for you.
• 2:26
  We talk about why protein is the cheat code you've been sleeping on.
• 2:30
  And what strength training has to do with surviving perimenopause with your brain and body intact.
• 2:38
  Right. You hear me?
• 2:40
  This was originally was on the Big Silence podcast a couple of years ago and I thought it would be
• 2:45
  good to share it here because there's different viewers and listeners from the Big Silence
• 2:49
  podcast, which is mental wellness, mental health and self-development.
• 2:53
  And over here, we're just hanging here on a couch like girlfriends hanging out.
• 2:58
  But this is such a great conversation with Sandy.
• 3:01
  So I hope you really enjoy it.
• 3:03
  And speaking of the Big Silence, if you haven't listened to that podcast,
• 3:07
  we are just about to have our 200th episode, five years, okay.
• 3:14
  We have doctors, psychologists, friends sitting down, sharing their stories as well,
• 3:18
  about mental health, what they've gone through, some of the cures for your brain,
• 3:24
  your body, all of the things.
• 3:25
  So make sure you check that out.
• 3:27
  And I want to share a few stats about the Big Silence Foundation as well.
• 3:32
  We have our therapy for all program, which some of you have reached out for.
• 3:37
  You can go to TheBigScience.com and you can apply for that and we provide therapy.
• 3:41
  I know therapy has always been a great resource in my life.
• 3:46
  So within our five year anniversary at The Big Silence,
• 3:49
  six million plus total people reached through our podcast, social media, live events,
• 3:54
  and educational resources, initiatives, press,
• 3:58
  96,000 people directly supported through mental health tools,
• 4:02
  the therapy for all program I was talking about, crisis support resources,
• 4:07
  and educational programming across the past five years.
• 4:10
  One million plus combined podcast listeners and downloads through the Big Silence podcast,
• 4:16
  now recognized as a top 1% global podcast, helping normalize conversations around trauma,
• 4:23
  healing, suicide prevention, anxiety, resilience, and mental health.
• 4:28
  2.2 million social media views in 2025 alone and 100,000 plus people worldwide
• 4:37
  participated in our seven day mindful reset, which provides successful mental health tools
• 4:43
  in emotional wellness practice during mental health awareness day.
• 4:47
  And then we reached billions of people as we have partnered with my friend,
• 4:50
  Jewel, her foundation, inspiring children, and the not alone challenge.
• 4:56
  It's just been great. I mean, these numbers are amazing. They're amazing yet.
• 5:01
  Show you that a lot of us need help.
• 5:04
  So how do I combine like the toner upside and the Big Silence side physical fitness and movement
• 5:11
  is part of your mental health. Why do you move?
• 5:14
  Anyways, I just wanted to share that Sandy Brockman.
• 5:17
  This is a reshare from the Big Silence podcast.
• 5:20
  Enjoy this. Make sure you share it with anyone who just wants to have a good laugh
• 5:25
  because when Sandy and I sit down, we get very sidetracked, but it's a lot of fun.
• 5:29
  But just anyone that you know that, oh, Bobby just walked out with, come here, Poms.
• 5:38
  Anyone who needs to know about growing their glutes, how much protein you should have.
• 5:43
  Bobby say hi. Hi, Poms say hi. Okay. Anyways, share this podcast with any of your
• 5:51
  girlfriends who just want to hang out and learn about growing glutes and protein.
• 5:55
  All right. Love you. Welcome to the podcast, Sandy Brockman. Thank you.
• 6:01
  I'm so excited to be here. I know. I feel like you totally ditched me like everyone else.
• 6:05
  You asked me on the podcast. You were on the podcast last year,
• 6:10
  South by Southwest. I know. I know. I know. I know. That was very cool.
• 6:13
  I know. I'm just kidding, but I love your podcast. Thank you. Very cool.
• 6:18
  Well, I love you. And I'm so happy that we were having a girl's day with Lindsey a couple weeks.
• 6:24
  Yes. And we were talking about this. And because number one, I just want to put this out here
• 6:31
  in the beginning that you're going to be in one's health. I am. Thank you. I
• 6:37
  am coming from the woman that has like many covers on Women's Health magazine.
• 6:42
  Like very famous covers. I'm very excited. I've always loved Women's Health.
• 6:48
  Yeah. It's always been a pinnacle for me. I mean, how lucky am I?
• 6:52
  A strength coach to actually be in it and have my programming in the magazine.
• 6:57
  Yeah. I get to share my message. And it's all because of who you are.
• 7:05
  No, who we know that we're helpful in understanding that strength training is important for women.
• 7:10
  And I want to definitely dive into that. And before we get there too. So yes, those who are
• 7:16
  listening Sandy is my friend. Yes. And my trainer. And we met through fitness.
• 7:21
  Yes. Which is basically how I meet most of my friends. And at a time when I needed to be
• 7:28
  reinvigorated and fitness. Yes. Sandy, I say, Sandy is my therapist.
• 7:34
  But you really did help me and we were we were introduced through another friend.
• 7:38
  Your hair. Yeah. And it makes sense though if you think about it. Yeah.
• 7:42
  Fitness and hair. We got to look good, right? I mean, that's part of the deal.
• 7:47
  Yeah. Yeah. And you weren't introduced to me two years ago?
• 7:52
  Yeah, it had to be two or over two years ago. I feel like a little bit.
• 7:55
  Yeah. Yeah. And that's how I got on collective as well.
• 7:59
  I know. I know. Well, I was so lucky because I didn't know you and you didn't know me.
• 8:04
  Yeah. But you had you had told me a little bit when you reached out to me. And I thought it went
• 8:10
  as a personal trainer, even though kind of gets a weird wrap in this world now. It is supposed to
• 8:15
  be very personal. So when you came to me, I was felt so lucky just to the way that you had talked
• 8:21
  about your fitness journey. I didn't even know. I mean, I knew tone it up. I knew. But I didn't know
• 8:26
  exactly what I was going to. And then when I saw you, I knew I was like, Oh, this is my
• 8:30
  new best friend for a small life. And I get her and she gets me.
• 8:34
  That's so kind. I knew it. And I worked for so many people over the years and you were searching
• 8:40
  for something. Like, give me back in the game. I'm ready to I'm ready to go to the,
• 8:46
  because you know, the thing in fitness is, if you stay at the same thing for a long time,
• 8:51
  you get bored. You know, that's a thing. My goal for all my clients is, I want you to get to a
• 8:57
  level where you don't need me anymore, because you're moving on to the next level or the next level.
• 9:01
  And so you were, you were looking for that next level. And you came in and we discern strength
• 9:06
  training. Yeah. And you've been killing it. Well, I think that's the important thing when we're
• 9:10
  just talking about fitness. And I've gone through the hit, the cardio, the triathlete,
• 9:16
  send just to like meditation and yoga. And I wanted to strengthen training again, because I think
• 9:21
  in my mindset, I knew I needed strength training again for my mental health. Yes. So yeah. So
• 9:31
  the thing is, and you tell me if I talk too much, because you know, you haven't talked too much.
• 9:36
  Great. I've been told in tests that I'm overshared. I'm so
• 9:41
  perfect. I love overshared. No wonder we're at risk. I'm gripping this table like my life depends
• 9:45
  on it. You're drinking gym weed. And I am. I have gym weed out your gym. It's very good.
• 9:53
  Okay. So, um, no. And the thing is, all right. So a little bit, um, enough about you. A
• 9:59
  little bit about me. Yes. Yes. Please. Um, no, I'm a weird female. And I tell everybody this.
• 10:05
  No, in my fitness during, so when I was 15 years old, I wanted to look like the women
• 10:11
  on muscle and fitness. So if you ever seen muscle and fitness, the old muscle mag. And these
• 10:16
  girls, when everyone else wanted to look like on shape or on the other magazines, they wanted to
• 10:21
  be the thing. I wanted to look like, now I don't know why I have no idea that this put me
• 10:27
  this in my head. But the first day I ever worked out really by myself, I walked into a YMCA
• 10:35
  weight room in Austin, Texas with all men. I was 15 years old and I had muscle and fitness with
• 10:41
  me. And I was going to do exactly what it said in the muscle and fitness the workout by my lift weights.
• 10:46
  So that's odd, especially in my generation too, like coming from that. Um, so I worked my way through,
• 10:54
  like, lifting weights got into powerlifting, which is also a, a very male dominated sport.
• 11:00
  It's literally three lifts. It's a bench press, a deadlift and a squat. But you have to perfect
• 11:07
  these three lifts for competition. And those three lifts are kind of like everything, right?
• 11:12
  teaches you the hinge, it teaches you how to activate your lats, it teaches you how to be
• 11:17
  strong and lately in your core. And I had to gain weight and get bigger while I was training.
• 11:24
  So imagine that paradigm shift for a woman, especially back then, I know when I grew up,
• 11:32
  it was Kate Moss is a wife and you are skinny, skinny skinny, but you wanted to lift weight.
• 11:39
  I wanted to lift weights and I wanted to be really fucking strong. Yeah, I don't know if that's
• 11:44
  the masculine, I mean, or you know, I don't know. But I remember I was jealous of people that
• 11:51
  were really fucking strong. So now, why say that put me on a weird journey for where I am now,
• 11:57
  because a lot of women, like you said, especially back then, y'all weren't going, y'all weren't
• 12:01
  in dirty nasty gyms with men or no offense men. I love y'all. But if you know what I'm talking about
• 12:07
  with no AC, um, you had coaches yelling at you, you had to get stronger every day. You had to eat,
• 12:15
  I was eating tuna fish in my car back then. I don't know the can. I just want to say you eat
• 12:20
  hard boiled eggs on the gym floor. I, I took hard boiled eggs. I literally was ruined. How to eat
• 12:27
  protein to not, but not to for my weight. Yeah, to get fucking strong. Do you think that's your
• 12:33
  background with your dad being in the military? I mean, I came, my dad was, um, in the, was a
• 12:39
  warm officer in the army, but he was always had to be very fit. And so I think that did rub off
• 12:46
  on me. Definitely. I like the army aspect and pull ups and all that stuff. Push ups. Um,
• 12:51
  but I say all that to say, I went through all these weird, um, situations that a lot of women
• 12:56
  don't go into. But what it taught me was a strength training is sort of everything.
• 13:02
  Now, do I love cardio and do I love it? And I do, I think it's fun. Yes. But once you've been,
• 13:10
  once you've been to the top and you understand how important strength, strength training does,
• 13:14
  you see that that's, um, that's kind of low hanging fruit. I like it more for the mental aspect of
• 13:20
  people. Um, but for females, it's never going to, it's going to move the needle slightly for a minute.
• 13:26
  But then it's going to all catch up with you. So I had to stand, I had to be in this weird world
• 13:31
  of lifting with men every day and trying to get stronger to understand what women needed to do
• 13:35
  at a baseline to be where they didn't have to work out. All that, that's a nice thing. Women work
• 13:42
  out. Fucking all the fucking time. You don't have to cast on that. Oh, you're not.
• 13:47
  I'm just kidding. Oh God. Sorry.
• 13:50
  Now you remember that part where I said we've been a bunch of gyms with a bunch of men my whole life.
• 13:54
  But, um, um, no, that y'all work women working out. Ice, y'all are the hardest working women in
• 14:02
  America. I'm here to tell you to praise to the god y'all are working out so much. Some of y'all
• 14:09
  are working out twice a day. You are killing yourselves. But if it helps women understand you're
• 14:14
  being inefficient. So you know how we don't like to do anything inefficient by doing that much work.
• 14:19
  You're actually making yourself have to do more work over a period of time. Strength training so
• 14:25
  efficient that you could work out. I want to work out literally two days a week right now, three days
• 14:31
  a week and maintain my strength. That's efficient. What about cardio though? Okay. Well, cardio. Love it.
• 14:40
  Again, I think that you, yeah, I think that's important. Through weight training, you get great
• 14:47
  cardiovascular health. And they've done a lot of studies to prove that it's a more of an anaerobic
• 14:52
  sort of state. But it's definitely it can get you in the same cardiovascular shape as a runner,
• 14:57
  right? But you didn't pound your you saved your face. You didn't go out on the
• 15:02
  Sunday with that wind burn and that run. I see you saved your joints. You saved your skin.
• 15:09
  You didn't you still are getting the same cardiovascular benefits and you're instead of breaking
• 15:14
  down your muscle as you run, you're building up your muscle. So I get the point of the cardiovascular.
• 15:21
  Unfortunately, we took it so far for so long that women think that that's all they are.
• 15:27
  It's a big cardio bunny, you know, that if they can't go the hardest, the fastest, the longest
• 15:33
  in cardio, then somehow they're not fit. And I say, all I want is 30 minutes of endurance in my
• 15:41
  back pocket. And I tell everybody that I want to be able to my daughter wants to go run three miles.
• 15:46
  I don't know. It's a nine minute pace with stupid. Can you do that? Yes, I could do that and
• 15:52
  maintain that by the way through just weight training. Yeah, I don't have to do it. I do it to test
• 15:58
  everyone's well. But I like to have 30 minutes more than 30 minutes. Isn't going to really help me
• 16:02
  that much. It's really not. It's going to just stack on on top of a good lungs and heart that I
• 16:10
  already have and maybe stress them slightly. So I like to have 30 minutes, test that every once in a
• 16:17
  while. I also like to have a little a mile a little bit fast. So if you told me, let's go run a
• 16:22
  miles fast. We can't. I want to still be a little bit fast in that mile. So a three mile, a one
• 16:27
  mile, and then the strength. That's all I really want to have as far as my cart. That's sort of the
• 16:33
  my pivotal points, right? Because everything else on top of that is I'm not I'm not an ultra marathon
• 16:40
  runner. I'm not someone who needs to have this great car. I just need to outrun you. Oh, I'm
• 16:45
  sure you're going to outrun me. Listen, you just have to outrun one person from a bear
• 16:52
  to live or I want to outrun anybody. But that so I keep that in. So I do, I obviously dabble in
• 16:57
  cardio and I think it feels good and I think this sweat feels good and I think it is important to
• 17:02
  nourish all your cells and energy. So like I told you, or I do it, I want I want women to do it.
• 17:07
  I want I want them to do it, thinking about it as less important as strength. Yeah, so
• 17:14
  I think I coined foodie by Brockman. I don't know, but you are the glue god. I am. I don't even know
• 17:20
  how that happened, but. But if you I mean, that's the aesthetic, which is beautiful. Yeah, yeah. But
• 17:29
  you're and anyone who's looking at women's health, magazine, and you're this six week program.
• 17:35
  Yes, six week program glute challenge. Yeah. I that is real. I just I have had my masseuse
• 17:42
  who comes to the house who's nice. Oh, y'all, you know, you mentioned it when people think
• 17:48
  you're butt is fake. Like that means that oh my god, I grew my glutes so big that the gossip
• 17:53
  is at their feet. Yeah. And I I hate that for I hate that. But it is sort of for me as someone
• 18:01
  who had no glutes. So I need to you're 510 for those listening 510 and sales me like Betty Spaghetti
• 18:08
  like have long legs have long arms have a long torso. Not not a good candidate for a great ass,
• 18:15
  right? You know, see a lot of 510 girls walking around the huge ass. You know, that's just not
• 18:21
  genetically what we look like. So what I wanted to do was I wanted to take like also my background,
• 18:27
  all these days I spend in gyms, all the perfect form I had to learn, all the all the understanding
• 18:34
  of muscle hypertrophy that I had to learn, which is also delving into a bodybuilder world.
• 18:40
  So a power lifter is more on strength than just overall strength. A bodybuilder world is grow how
• 18:46
  to grow your muscle. Bodybuilders aren't always the strongest people in the room. But they understand
• 18:53
  how to grow a muscle. And so those are hyper. So you got strength skills and you got hypertrophy
• 18:59
  skills, right? They are like in women's health. We were talking about it in strength and hypertrophy
• 19:05
  are sisters, but they are not twins. Even though they sort of look like it. So in this glute
• 19:12
  challenge, they gave me six weeks. You want me to go over it or not? Yeah. Tell me, are you
• 19:16
  know I'll just go off? They go to women's health.com. Yes, you have to go to women's health.com.
• 19:21
  Well, put the link on how to join in that show. I mean, obviously, but what I want them
• 19:26
  and I think this is, I mean, they gave me a great opportunity to write a six week program
• 19:34
  that has, it's, and it is done right. That's what I like about it. Women's health said,
• 19:39
  let's do this right. They didn't say, let's slap up a two week, grow your butt program. No,
• 19:44
  six weeks is enough time for me to see a change. They let me write a three day a week glute workout.
• 19:53
  So you're doing this workout for six weeks, three times a week. Okay. You're going to repeat,
• 19:59
  there's 15 movements within the six weeks. You're going to repeat those movements over and over
• 20:05
  and over and over. That's so interesting too, because you're like, when we work out,
• 20:11
  basics, back to basics. All, yes. But going back to strengthen hypertrophy for people
• 20:17
  that love that, that love that language. That's a love language.
• 20:22
  For a lot of these podcast or people. So I wrote a, it's sort of like a four week strength cycle.
• 20:31
  So I want women to get stronger in their lower bodies. This is all glute, but glute lower body,
• 20:37
  right? Well, I'm going to get stronger in those four weeks. So we go into the progressive overload
• 20:42
  principle. You do go heavier. And then we take that and we move it into a hypertrophy cycle
• 20:47
  and blend the two. So it's, it's the basics done right with correctives in it. So correctives
• 20:54
  is for your hips and correct that so that you can get in the right mobility. Yeah. I call them
• 21:00
  correctives because you do them with glute activation stuff. Yeah. But so it's like a corrective
• 21:06
  and you're, you're actually using your mind muscle connection with your glutes. But anyway,
• 21:11
  say all that to say it is you can have this program for the rest of your life and do if you
• 21:15
  did this three times a week for glute, if you wanted to keep your glutes maintained,
• 21:19
  what you're so important. So if we can talk, you want to talk about glute importance. Yes. Yes.
• 21:23
  Okay. So take it away. Take it away. You need to block all of that out because it's proprietary.
• 21:29
  Let me know for women's all. I have no idea. Okay. I don't know. I'm not your attorney.
• 21:36
  Right. I didn't know. I don't even have one. But I know they ask you. No, they, I think they
• 21:41
  would love it because gosh, it really is. And I'm not too my own horn. It's a bad ask for a
• 21:47
  yeah. Yeah. Well, look at your ass. Okay. Well, thank you. I've never been an ask girl.
• 21:50
  I know. I know. I'm not one. But I will say being 510 and going back to the pancake. Right.
• 21:57
  But it's those certain tips of engaging and we don't have to tell you I'm an exact opposite of you.
• 22:04
  I have always been an ask girl. Yeah. Going back to muscle and strength. Yeah. I know when a girl
• 22:11
  or a guy has strong glutes. I'm talking around. I'm talking. We got medius. We got max. We got
• 22:19
  the whole situation. That person is strong and going back to I wanted to be strong, innately strong.
• 22:25
  I'm not innately strong side of me. And I knew that that represented in the fitness world a new
• 22:31
  and next level. Yeah. It's something different. It means that you have an innate that as you see
• 22:37
  the best athletes in the world, they have the best glutes. Yeah. So I always felt like I was
• 22:43
  I needed to catch up there. Yeah. And what is the one important thing you would say? I would say
• 22:48
  feed the booty women. Let's talk 2024. Yes. Women in health and fitness and what we need. We need
• 22:57
  protein and we need calories. Yes. So let's talk about that because women have again from our
• 23:03
  generations. I've been afraid of all of that. It's so crazy. Y'all. Well, let me go back really fast.
• 23:10
  So you were a good girl. So I always brought everything up pretty well in my body. I thought my
• 23:17
  butt. You know, I thought I was far as aesthetically looking or whatever. My glutes were always the problem.
• 23:22
  And I always blamed it on my long legs. And I said, well, you know, I'm not really I'm not
• 23:26
  built that, you know, excuses. And then one day I said, no, no more. You're you're you're full
• 23:32
  yourself long enough. How do you grow these damn glutes? Let's figure it out. And so no coach could
• 23:40
  say they kept telling me, oh, yeah, Brockman, you got heavy reverse lunges. Oh, yeah, bro,
• 23:44
  what they didn't know is that as a females in particular don't engage their glutes well. Yeah.
• 23:51
  Because of our usually our hips are tight. We've had some kind of situation happen with our pelvis.
• 23:57
  Something is not actively engaging our glutes where a lot of men are in weight rooms engaging
• 24:02
  their glutes most of their life. So when they tell you to engage your glutes, if they think we
• 24:07
  understand what you mean, women don't understand what you mean. They actually don't understand what
• 24:11
  you mean. Engage my glutes. You know how hard it is when I make you engage your glutes. It's like
• 24:17
  the hardest thing you ever did. Yeah. Yeah. And we just turn them off all day. But okay, go ahead.
• 24:22
  But yeah. But then I'm just going to say like I you keep telling me that. And then I know like
• 24:27
  I'm literally sitting here engaging my glutes. Like I'm losing my butt right now. And
• 24:32
  sometimes on my right. Yeah. I'm like sometimes I wake up at night and middle night. My
• 24:37
  stage is good. You're afraid they're going to go back to sleep even though like people have a big
• 24:42
  controversy. Come talk to me on these podcasts about all these controversies. It's all been said
• 24:46
  and done before. Everyone's just trying to hype up the same thing has already been hyped up. Yeah.
• 24:51
  The thing is with they say that they don't like what do they call it when your glutes go to sleep.
• 24:58
  No, well atrophy yes is a great word. Dead butt syndrome. Oh okay. So dead butt syndrome is a
• 25:04
  thing. Just like everything everyone likes to make it a controversy. It's not really it means
• 25:09
  that you're just never in contact with your glutes. Yeah. And a lot of women stop making contact
• 25:16
  with their glutes because it's uncomfortable. It's not it's like really hard to do. And so I sell
• 25:23
  that to say I figured out from scratch. So I need to show before pictures how to grow my glutes.
• 25:30
  And that took me in the lab. Sandy's lab figuring out my hips figuring out why I'm internally
• 25:38
  rotated addressing my body to put myself in positions to actually grow my glutes and then
• 25:44
  understanding what it looks like and feels like to stretch the muscle and contract muscle. And
• 25:49
  that's what I do with you girls. But the other thing about that is I could lay the best
• 25:54
  glute program out for everyone. And by the way really fast glutes are so important. They're not
• 26:00
  just important because they look good in tights. Yes, they do look good in tights but they're the
• 26:05
  biggest muscle in your lower body. They're supposed to be the thing that's moving you the most
• 26:11
  in this world and women are using their back, their quads, their hamstrings, their adductors,
• 26:17
  everything else but their glutes. And after a while those glutes say F you and they just go away
• 26:24
  and when they go away. So does your good hormone levels. So does your good feeling. So do your good,
• 26:31
  you look more the less muscle mass you have and those big muscle groups that you're just not
• 26:35
  going to feel well mentally or physically. Yeah, let's take it down that path now that we're
• 26:41
  going there. Mental healthy muscle. Your thoughts on that. I think it's everything. I think that
• 26:48
  muscle is so important. Like we're just talking about with glutes. If you think about it,
• 26:54
  the composition of muscle is really cool, right? So it's the best way I think of muscles. I think
• 27:00
  of a like a fish which is kind of gross. But you know how they're all muscle. They just go
• 27:03
  through the water. They're strong and compact and efficient. And they can just float and they
• 27:09
  just can float there and they're just fucking cool. And then fats just all kind of gross, you know.
• 27:16
  And it's like it's no help. It kind of lets off a bunch of toxic shit off of it because it's
• 27:21
  like a heap of lip, right? Where muscle is helping your body and your brain. If you're helping your
• 27:27
  body and your blood and your metabolism, it's obviously changing your brain. Yeah. I mean,
• 27:33
  it's got to be helping your brain metabolism. The thing is they've never done real good studies on
• 27:38
  that. I mean, I've never seen one. I'm sure they have, but the muscle mass like mental health
• 27:46
  connection. Oh, I'm sure they're right. And so NM, M H connection. Oh, boolean muscle mass.
• 27:54
  Yeah. We're going to let's do a study. We need to do a study. Yeah. I mean, I just look at
• 28:06
  lifting weights for me and feeling stronger is what makes me healthy mentally. Yeah. And feeling
• 28:14
  stronger like inside where you're like innately strong or is it just the like you're taking care
• 28:21
  of yourself. That's how I always wonder. I'm asking you the questions and I'll switch the tables.
• 28:28
  I have been in fitness industry for a very long time. But for me, where I'm at in my life,
• 28:34
  mentally strong, okay, lifting weights and saying I can do this or just working out like I literally
• 28:40
  yeah, I don't work out for the aesthetic. Yeah. And then like for me at this point and season
• 28:49
  of my life, it's working out to mentally field. Well, that the thing is I love that because
• 28:56
  and that's something that I think I have not thought about in a long time. But and it's I was
• 29:02
  kind of joking, but not where you take a little bit of your I feel like a badass when I lift
• 29:08
  the barbell. I mean, I am a badass. Yeah. I'm a fucking surgeon with the barbell. Like, let's go.
• 29:13
  Like I get under I it's something empowering that makes you feel like, hey, yeah, like I can do
• 29:20
  anything. I can if I can, if I can do this, like it goes off into your real world.
• 29:26
  Well, that's one of the things you said when we first met was what we do here. Yes, yeah,
• 29:31
  and fitness is what we yeah, gives us the strength to go out there and do the real shit. And I've
• 29:36
  always said that the gym is where you practice. You can fuck up in the gym. You can be a hero
• 29:43
  in the gym. That's where you practice for the real world. You can vomit. You can run so hard.
• 29:50
  You know what I mean? Like there's that's practice. So you build that resilience inside. That's why
• 29:55
  a lot of times I'll make people go a little a little bit harder than they want to. And it's not
• 30:00
  because I needed them to go harder than they wanted to. I needed them to know that they could.
• 30:04
  So when they're out in the real world, they know that, oh, God, this is really hard. I cannot go,
• 30:09
  but I remember that fucking coach Sandy made me do like three more reps and I did. And like,
• 30:16
  they won't think that, but they'll remember that they can go hard because I told them they could go
• 30:20
  hard and they didn't want to and they did it. I think that's one of my favorite things about
• 30:24
  you is number one. That quote. And then I always talk about this. How when I was reaching out to you
• 30:31
  because I wanted to change my fitness and get back and start loving it again and loving it.
• 30:38
  And wanting to do it. And you're like, just drive to the gym. We can sit on the couch. Yes.
• 30:44
  Yes. I'm not just going to drive. Okay. I can do that. I can get my car and I can drive to the gym.
• 30:49
  Yeah. But once I get there, you're going to be motivated. Yeah. Oh, yeah.
• 30:55
  Exactly. Well, the thing is like, I knew this. Okay. So just like I need women to slow down
• 31:01
  from the constant cardio, because it just in strength training, if you go fast, it you lose.
• 31:08
  Unlike cardio and if you go fast, you win. So, but that also, so I know what I'm about to take
• 31:14
  someone on new. And it's going to be it. We're working strength. And I'm not letting you just come
• 31:18
  in and do beatbop around for machine to machine to machine. You're going to your brain,
• 31:24
  your brain had to be in it. So creating the habit was the most important thing for me.
• 31:29
  Just coming up there, getting you, getting you, driving in your car there is part of the habit.
• 31:34
  And that's all, that's all I needed. Yeah. I think that's really good to you is talking about
• 31:39
  creating habits. And even for someone who, you know, like myself and you and you kind of lose
• 31:46
  those habits and coming back in, but creating those little micro steps to create the habit again.
• 31:53
  Again. And little steps. I think it's really important for anyone listening, like those little
• 31:58
  steps, because then myself as a science test, I was like, oh, wait, when I go to bed tonight,
• 32:05
  I actually am looking forward to getting up in the morning and working out again.
• 32:11
  I know. And I think that that's, it's the first step. If you can take that first step
• 32:16
  into the gym or you take that first step into your car, you can take that first step into your own
• 32:22
  home gym. And what I, what I fear is that women put so much pressure on themselves to make it
• 32:27
  happen again. Oh, is this fit when I was 30 and now I'm not. It's tiny how you start. It's tiny.
• 32:34
  It's literally, I, I do it still myself when I need more motivation. I go and I do 30 minutes
• 32:41
  of some dinky thing in my garage. And it's like, okay, I did a dinky thing for 30 minutes, right?
• 32:47
  That just like, it broke the seal, right? And it didn't have to be a big thing. So as long
• 32:53
  as you can, like, you knew, like, I wasn't, and you thought it was going to make a big thing.
• 32:56
  I didn't make it a big thing. So you thought next time I can go, it won't be a big thing again.
• 33:00
  But you're so gentle with it. We're like, someone's like, Oh, I know, you all know this.
• 33:06
  I can't go to the gym until I'm in shape. You go to the gym. Oh, yes. I can't go to the gym until
• 33:10
  I know I can compare myself to everyone else there that is working out. Yeah. Yeah. And nobody cares.
• 33:18
  That's fine. I've walked into gyms for so long. Y'all, nobody cares. Like, I swear to God,
• 33:25
  nobody cares if it's your first day in the gym or your best day in the gym. Everyone's looking
• 33:29
  at themselves. So if you think anybody cares and you're scared to step the foot in a gym,
• 33:34
  trust me. Nobody is looking. They're all looking at themselves. I've been working their way too
• 33:38
  long. I know all this works. But I really, and so I have to step back sometimes because a lot of
• 33:45
  women will say to me that and then they'll say, I don't know where to start. It feels so scary to
• 33:50
  me to walk into a gym or like a barbell platform or whatever. Like, I don't even know where to start
• 33:56
  and everyone's going to make fun of me and I'm going to do it wrong and all that stuff.
• 34:00
  So nobody cares. And then be, but I do forget because I've been around lifting weights for so long
• 34:07
  that people are women are intimidated by it. It's still happening so much. I thought like we
• 34:13
  kind of like washed it out. Like maybe, I don't know, 20 years ago, but no, women are still very
• 34:18
  intimidated about going into the gym. And I really want to change up for them because it's hindering
• 34:25
  our progress mentally and physically by not doing that strength training. So every time you choose
• 34:31
  the treadmill again, because you're too embarrassed to go on the floor to pick up those weights.
• 34:35
  You know how to walk. So you're on the treadmill. But it's too scary to go over there. I really want
• 34:41
  it. I really want to help women not be scared to go over there. Yeah. Well, and my hope is to do
• 34:48
  basic things a lot. So you master the basics. Yeah. And once you master the basics, you can do it with
• 34:55
  a blindfold on, right? So you're never worried about looking weird. And then you can get a little
• 34:59
  fancy. But okay, protein. Yeah, we're talking about protein. I didn't forget either.
• 35:08
  The whole time. Don't forget about routing. Okay. So that's how I tell everybody.
• 35:14
  Okay. Another thing I hate for our for fitness for women is, and I'm not, I need to say women,
• 35:22
  I'm not generalizing all women. So I don't want anyone to think that, but it's my experience over
• 35:28
  of very long time of training. Like 30 years of training in and out, but you know, personal
• 35:34
  training women. And men, I've trained a lot of men too, but they're a whole mother's categories,
• 35:38
  right? You're like women so good. But I am now. But if you, it's funny, because if you,
• 35:44
  a lot of men, I'll hear this and they think of me as coach Brockman and I train a lot of men.
• 35:48
  I mean, I've trained NFL players. Yeah. X NFL players. So good. But the thing is where y'all need
• 35:55
  me the most is the women y'all that y'all need me the most to tell you that, okay, I, yeah,
• 36:03
  and if you like the way I like look awesome, I'm so glad you do because that's awesome. But I'm also
• 36:10
  um, I have the, I have a lot of muscle mass for a woman, my age. Okay. Okay.
• 36:18
  We're talking. I don't, I, you, I, whenever I tell my friends, family or age,
• 36:27
  they're like, what? Oh, I'm so big. It's so bad. No, I know. No, you know why, um, I think,
• 36:33
  and we talked about this. I'm sure it's like a, um,
• 36:40
  uh, like a, uh, is a reflex for me. I have no doubt. Well, because when I grew up in the
• 36:44
  generation that we did about, you have, yeah, it was your share. And then we grew up in the fitness
• 36:49
  industry, which is where you were critiqued. Enormously. Yeah. Oh my gosh. I was in Muslim fitness
• 36:59
  magazine. Oh, you were. Yeah. You know what? The people were pointing fingers at me while I was
• 37:05
  running on a treadmill because I had something like, oh, you know, and I'm like in my 20s. But
• 37:09
  anyways, we come from a generation where we don't talk about age. Yeah. We don't talk about this.
• 37:14
  And so now we're fine. I'm speaking up. But yeah, 43. Yeah. Proud. 52. Yes.
• 37:21
  Well, not 52. I'm 51. I'll be 52 in July. What? Thank you. No, but, um, exactly. And, but you
• 37:29
  know what? It's, it's so crazy because, um, the thing is, is I really never cared about my age.
• 37:35
  I did. Don't get me wrong. I'm not saying it. But what I'm saying is, um, I knew that I was a,
• 37:40
  a better, I'm a better coach than most 20 year olds. And I, in the fitness industry, you get viewed
• 37:45
  as a female, sort of for age. Not the male is not so much. You could be 80 years old and like,
• 37:50
  was a cigar out there screaming at people and they love it. Women is a little bit different,
• 37:54
  especially in the strength industry and where it's mainly male. Um, but I, I didn't want to be
• 38:00
  putting a box. And I feel like, and I'm worried for some women that when they sell your age,
• 38:06
  it puts you in a box. I don't know what that box exists of. I don't know what people want to
• 38:09
  think about the box. So I wanted to stay out of the box. But then people kept wanting to know.
• 38:15
  And now I realize, Hey, Sandy, if you're going to help women and really help women,
• 38:20
  like you want to do and get them in a strength training, then you better fucking be honest.
• 38:24
  And I thought I ever lied just, you know, me. I just don't say, I've lied about my age. I've
• 38:29
  never, I'd actually never say it. But then you better get on board because you got a lot to say,
• 38:36
  you got a lot to say about strength training is the fountain of fucking youth. Don't even think
• 38:40
  that a serum or a this or a cold plunge or a hot bath or a this or a peptide in your brain
• 38:47
  is going to do as much for you as a female as aging as strength training. And they were going to
• 38:52
  call this episode and back to protein. Oh, okay. Okay. Back to protein. Okay. Okay.
• 38:58
  So yes. And then you better teach them how to grow old and stay fucking rock and strong. Yeah.
• 39:06
  And for real, not like not like a silly thing. Have glutes. Have a strong lower back. Have good
• 39:11
  needs. You better step up. And then, you know, so that's what that's what I've decided that it
• 39:18
  doesn't even matter anyway. I mean, who cares? And menopause is boring. I'm not going through it.
• 39:23
  I mean, with all the new HRT like all the hormone replacement therapy that's out there now. I mean,
• 39:28
  I'm not in it now. Not that it mattered if I was. But I'm saying that thank God, all these leaps
• 39:33
  and balons are happening for women that we don't have to suffer through all that. There's
• 39:38
  shit anymore. Yeah. All that they're starting to understand that women, they've been putting men
• 39:43
  on testosterone forever that they're starting to understand that we women also need to be walked
• 39:48
  through this perimenopause. Menopause starts at 35 it can. And and we are hormones also have to
• 39:55
  be replenished. Yeah. I'm glad you bring that up. Yeah. And then back to. Well, that's really
• 39:59
  great. So we're hey, y'all stay tuned for the protein. See, it's like, it's like that. Yeah.
• 40:05
  It's our little dangles left like 80 minutes ago. I was going to say that was one of the community
• 40:14
  questions. I was talking about perimenopause and workouts. Yes. Oh my, again, it's everything. But
• 40:21
  don't waste all your workouts on cardio. Please, if you're wasting your perimenopause sex. And it's
• 40:28
  like all these weird things happen to you. And so many weird things happen to your brain. Yeah.
• 40:33
  So what they're finding out is like, and you know, not only are we suffering, like weird body
• 40:41
  symptoms, which I would, which I have always maintained through strength training that I've done
• 40:46
  pretty well through. And I've always attributed that to my working out and the strength training.
• 40:51
  But what I couldn't attribute is why do I have all this anxiety? I'll all of the fucking
• 40:56
  why do I feel like I'm having a panic attack when I never feel like. And these weird things
• 41:01
  happen with my brain. I have like, I think I told you a long time ago. I have a good brain. I love
• 41:04
  my brain. So if I can't rely on my brain anymore to be clear and concise like it normally is.
• 41:11
  And what I realize is that's part of the perimenopause. And that's why you have to get on your
• 41:18
  hormone. If you can, some people cannot. And then their then strength training becomes even more
• 41:22
  important because you want as much lean muscle mass on your body to create all the good hormones
• 41:28
  for you that you can. But it also, if you can get a little HRT going, then your brain can start to
• 41:35
  to be normal again. It needs estrogen. It needs all that. It needs progesterone needs all that
• 41:39
  stuff. And we just, oh, let's just let it go dry. And then we'll act like we're going crazy.
• 41:46
  You know what I mean? That's what people have been doing, guys. That is very true. I will even say
• 41:53
  memory. Like I have a very good memory. Yeah. But I went through. You do have a good memory. Yeah.
• 41:58
  But you went through a phase where, yeah, where you kind of like are talking in the middle of
• 42:02
  talking to something and you forget what you're saying that too. Yeah. Yeah. Yeah. Well, I'm in
• 42:06
  men. Yeah. You know, you know, oh, yeah. That's right. That's right. Yeah. See, isn't that great
• 42:11
  that I forget? Yeah. Yeah. There's like, hey, I'm female. All it means is that you have a certain
• 42:16
  number of eggs in those or how. There's nothing else about you. Not a thing. And it's not so
• 42:22
  weird too. And let's go into these stereotypes of men against women who have all of these
• 42:30
  perimenopause menopause. Oh, my gosh. Can we talk about that? Yeah. Oh, thank God. I am so
• 42:35
  fucking over it, y'all. I can't believe how long women have been suffering with all these
• 42:42
  unplanned mothers had hot flashes. They thought they were losing their minds. They had all these,
• 42:51
  all these awful, and you have all this visceral fat that comes on. Oh, my God. Yeah. I can know,
• 42:57
  like, I'm still working on like, I bodies back, but like going through menopause. Yeah. It's like,
• 43:02
  oh, it's, yeah, hard on your body. Yeah. And like, women will be working out the exact same
• 43:07
  amount that they were working out. Mm-hmm. Not a thing has changed. So let's say they were even
• 43:11
  being perfect and they were doing my six-wing challenge. And they were, and they were lifting
• 43:16
  their weights, right? Doing their correct. They can gain fat in their middle, even if they didn't
• 43:22
  change one thing. They were doing great as just because of the hormone shifts. Yeah. So like,
• 43:27
  women are, and then they think they're losing their mind. Oh, why did I just gain like all this
• 43:31
  visceral fat around my middle, but I haven't changed a thing? Like, that's going on because no one
• 43:37
  ever cared that women were in perimenopause. They could, it makes me so mad. And I remember,
• 43:43
  my mom had breast cancer. So I was told a long time ago, if you even get near estrogen,
• 43:49
  you're getting breast cancer tomorrow. You know what I mean? They scared you to death because they
• 43:54
  said, once you're, you know, once you get into this menopause, you're just, it's done. Now you've
• 44:00
  all these smart doctors coming in with these women, women doctors that are saying absolutely not,
• 44:06
  we are not going through this. And they are sounding the alarm and I'm so happy. There's so many,
• 44:13
  so much stuff goes down in our bodies. And we're just all supposed to be like, like, this is fine.
• 44:18
  I know. I guess we need to speak more about that. It's because we hate to look like we're older.
• 44:25
  Yeah. Like, I don't know why, but obviously me, but no, what I was saying, like,
• 44:34
  I know, and I really relate to it because it's like, for some reason, this, this thing about
• 44:39
  menopause is like, you're not like a woman anymore. That's right. That's what I was. Yeah.
• 44:43
  Hey, your, your eggs are gone. Let's be real honest, Joel. Um, just because, like, we're born with
• 44:51
  a certain amount of eggs. And then they're depleted. That doesn't change anything about us.
• 44:57
  It's just science that they would eventually run out sperm just keeps remaking itself. So that's
• 45:02
  why they never run out. We don't know what's going on with those sperm anymore. But like,
• 45:06
  you older, but anyway, not that I'm just saying to say that.
• 45:12
  I forgot to see there's the very protein. Oh, protein. Y'all know, y'all know when I did that.
• 45:18
  I know it's so important. Strength training is everything in your bone density. I could go on.
• 45:24
  We should have a whole show about that. And we, yes, because I could talk about bone density
• 45:29
  in front of her and like all this stuff. Yeah, we need to talk about. And it has so much to do
• 45:33
  with your brain. It has so much to do with your brain. It is, it, they should be tied together
• 45:37
  intrinsically all the time. They are twins, your brain health, and your, whatever,
• 45:42
  perimenopause you're in, and the second thing is stop thinking that it's like a, it's like a
• 45:48
  bad thing. We're not doing it anymore. Yeah. We are not listening to men that put us in the
• 45:53
  baby in a corner. Oh, yeah, you're by. You're out of the gene line or whatever bullshit.
• 45:59
  We're right back in. And we're, and now we're not having kids so we can get a lot of shit done.
• 46:07
  We're not barefooted. I mean, I have two kids. I know I wasn't barefooted. But like,
• 46:11
  I'm a winged shit done now. We just need our brains. Thank you. Okay, protein.
• 46:15
  Oh, I'm sorry. Time is run out. Yeah. They are going to cut so many things. No, I don't
• 46:24
  know. You don't know. You should know protein. Y'all don't even start protein. It's also so
• 46:31
  important. I tell women, I said it earlier in the show. Bodybuilders filled up figured out
• 46:36
  hypertrophy a long time ago. There's no new news. Back in San Marcus, Texas, at a powerlifting
• 46:45
  gym, little Sandy was sitting there with her tuna cans every three hours in the car. It's 20
• 46:52
  to 25 grams of protein every three hours throughout the day, until you get at least one gram
• 46:58
  per your body weight. And that's a low number. People go higher. I don't need you to go higher.
• 47:03
  If you weigh 130, you get in 130 grams of protein a day. It doesn't have to be a state.
• 47:07
  It doesn't have to be something disgusting. I don't love to eat tons of meat either.
• 47:12
  I eat, I listen, I eat hard-boiled eggs standing over my eye. I know.
• 47:17
  Three egg whites. I was like on the three egg whites floor. It's disgusting. But I have to do it
• 47:22
  to keep this butt. You have to eat protein. I don't want to keep your muscle on. Or it's like
• 47:27
  wasting. It's such a waste. If you don't eat protein, it's such a waste. So I have like three
• 47:32
  the egg whites or whatever. And then some yolk. And then I have two Greek yogurts, which equals 24 grams
• 47:37
  of protein. Then I have, do you like cottage cheese? Sure. If you're kidding. It's trading. I just
• 47:42
  found out from death is trending. I didn't do the low fat. I don't do a lot of, I don't care
• 47:47
  about low fat that much. Like always. But as much as like our generation was all at the low fat.
• 47:51
  But do you with the cottage cheese? Love cottage cheese. Oh, cottage cheese with like a couple of
• 47:56
  trending right now. Do you know like cottage cheese toast is trending for that. That's how it
• 48:01
  kind of grows. Look you. Don't play on it. Just put some blueberries in it. Like go. Okay.
• 48:09
  And if you're feeling real naughty, put like a little potato chips on the top. But anyway,
• 48:15
  20, 20, 25 pounds, every three hours, you know, five times a day. Bodybuilders figured it out.
• 48:20
  So long they keep trying to rewrite the script. People keep reading about it. Women for every age
• 48:28
  you've got to be eating your protein. I figured it out a long time ago. It's a cheat. If you really
• 48:32
  want to make a difference in the way your body looks and feels protein is the cheat. Strength
• 48:38
  training and protein. It sounds like it's a man thing. But women need it even more than men.
• 48:43
  It's just been marketed the wrong way for years. So we're bringing it back. Okay. Yeah. All right.
• 48:48
  Sandy Brockman. Where are we find you? Okay. I have a dinky little Instagram called at
• 48:54
  Sandy Brockman. There's a reason to help me. And I let's see. We have women's health. So
• 49:04
  women's health. It's going to be huge. It will. It's a six week glute challenge. Yeah.
• 49:10
  It has three workouts a week. So do them on, you know, not on direct days if you can't. So
• 49:16
  I'm like, I'm hoping most people are going to like Monday, Wednesday, Friday, Monday, Wednesday,
• 49:20
  Friday for six weeks. It's my masterpiece. I am in love with this workout. I've been doing it
• 49:27
  myself over and over and over. And I can see how you train your clients. I'm saying
• 49:35
  y'all don't know. Sandy's clients in Austin are the hottest women in Austin. Well, they're smart
• 49:42
  women. Yeah. So they know that they want to look good. And they know that they figure strength
• 49:48
  training out was the way to do it. Yeah. And so they're not dumb. And they knew they had to learn
• 49:52
  it right. And so that's what I love about them. They're hot as shit, but they are. They are,
• 49:57
  they they're smart. Like you. You got a new strength training. Yeah. You knew it. Like your brain
• 50:03
  was like, okay, stuff full in yourself. You need to get back in a strength training. Yeah.
• 50:06
  And so they, that's how that works. Yeah. And you, like you said, and then you get really
• 50:11
  strong mentally and then your strong body and mind. Yeah. And that's unstoppable.
• 50:16
  We have to have you back here. Okay. I have any questions.
• 50:20
  That's why you say to everybody I bet. No. Oh, I'll tell you. Yeah, let's do it.