Lifted with Sandy Brockman

You can’t change your bone structure. But you can be strategic about what you build. In this episode of Lifted, Sandy breaks down the five key pieces of building an hourglass shape, from growing your glutes and strengthening your back + shoulders to training your core, eating enough + approaching body fat intentionally. In this episode, you’ll learn: Which muscles can have the biggest impact on your proportions How to train your glutes for shape + strength Why your back + shoulders matter How core training fits into the equation Why nutrition + recovery are essential for building muscle Stop focusing on getting smaller. Start getting strategic about getting stronger. Continue Your Strength Journey Train with Sandy on obé Fitness Build strategically with The Strength Collective, Booty Builder + hundreds of on-demand strength and supporting classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along obé Fitness Instagram: @obefitness Sandy Brockman Instagram: @sandybrockmanfitness About Lifted Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women’s health + longevity, helping you build strength for real life. New episodes every Tuesday.

Ever wonder why an exercise feels great for someone else but completely wrong for you? In this episode of Lifted, Sandy breaks down how your individual anatomy, from limb and torso length to hip structure, can impact the way you move and train. Instead of forcing your body into someone else’s form, learn how to make your workouts work for your body. In this episode, you’ll learn: How your anatomy impacts movement + exercise selection Why the same exercise can look different on different bodies How to adjust your stance, positioning + exercise variations Why copying someone else’s form may be holding you back Train the body you have, not someone else’s. Continue Your Strength Journey Train with Sandy on obé Fitness Put it into practice with The Strength Collective + hundreds of on-demand strength, Pilates, yoga, cardio, walking + recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along obé Fitness @obefitness Sandy Brockman @sandybrockmanfitness About Lifted Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women’s health + longevity, helping you build strength for real life. New episodes every Tuesday.

Sandy is joined by entrepreneur, bestselling author and The Bossticks co-host Lauryn Bosstick for an honest conversation inspired by listener questions and the biggest themes from the season. Together, they revisit what it really takes to build strength, improve body composition, create sustainable habits and tune out the noise of the fitness industry. In this episode, you'll learn: The biggest lessons from Season 1 Listener Q&A on strength training, nutrition and consistency How to stay motivated when progress feels slow Why simple habits consistently outperform quick fixes Practical advice for building a stronger, healthier life About Today's Guest: Lauryn Bosstick is the founder of The Skinny Confidential, bestselling author, entrepreneur and co-host of The Bossticks, one of the world's top health and wellness podcasts. Known for her candid conversations and no-nonsense approach to wellness, Lauryn has built a global community focused on living healthier, happier lives. Instagram: @laurynbosstick Podcast: The Bossticks Website: theskinnyconfidential.com Continue Your Strength Journey: Train with Sandy on obé Fitness Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking and recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along: obé Fitness Instagram: ⁠⁠⁠@obefitness⁠⁠⁠ Sandy Brockman Instagram: ⁠⁠⁠@sandybrockmanfitness⁠⁠⁠ About Lifted: Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life. New episodes every Tuesday.

What if the goal isn't to lose weight—but to change what your weight is made of? In this episode of Lifted, Sandy breaks down the fundamentals of body recomposition and explains why building muscle, not simply losing weight, is the key to creating a stronger, leaner and healthier body. She shares why restrictive dieting and endless cardio often fall short and how strength training, nutrition and consistency work together to create lasting results. Plus, she takes a deep dive into one of the most requested topics in fitness: how to build stronger, fuller glutes, including the training principles and nutrition strategies that best support body recomposition and muscle growth. In this episode, you'll learn: What body recomposition actually means Why the scale doesn't tell the whole story The role muscle plays in fat loss and metabolism The fundamentals of glute growth and effective lower-body training Nutrition strategies to support body recomposition and maximize muscle growth Why patience and consistency outperform quick fixes If you're tired of chasing the number on the scale, this episode will help you shift your focus toward building a stronger body—and results that last. Continue Your Strength Journey: Train with Sandy on obé Fitness Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking and recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along: obé Fitness Instagram: ⁠⁠⁠@obefitness⁠⁠⁠ Sandy Brockman Instagram: ⁠⁠⁠@sandybrockmanfitness⁠⁠⁠ About Lifted: Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life. New episodes every Tuesday.

Women's bodies are constantly evolving but the fitness advice they receive rarely does. In this episode of Lifted, Sandy sits down with board-certified OB/GYN, integrative medicine physician, hormone expert and bestselling author Dr. Shawn Tassone to discuss how women can build strength, support their hormones and train with confidence through every stage of life. Together, they unpack common misconceptions around pregnancy, postpartum, perimenopause, menopause and aging and share practical, evidence-based advice to help women stay strong for decades to come. In this episode, you'll learn: How hormones influence training, recovery and performance Why women need training that evolves with their bodies Strength strategies for every decade of life Common hormone myths and what the science actually says Why it's never too early or too late to start strength training Whether you're preparing for pregnancy, navigating menopause, or simply looking to train smarter, this conversation will help you feel empowered to meet your body where it is today and build strength for the future. About Today's Guest: Dr. Shawn Tassone, MD, PhD, known as America's Holistic Gynecologist, is the first physician in the U.S. to be double board-certified in Obstetrics & Gynecology and Integrative Medicine. A practicing OB/GYN, hormone expert, bestselling author of The Hormone Balance Bible, and host of the Confessions of a Male Gynecologist podcast, Dr. Tassone has spent more than 20 years helping women better understand their hormones and take an active role in their health through an evidence-based, integrative approach. Instagram: @shawntassonemd Website: tassonemd.com Podcast: Confessions of a Male Gynecologist Book: The Hormone Balance Bible Continue Your Strength Journey: Train with Sandy on obé Fitness Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking and recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along: obé Fitness Instagram: ⁠⁠@obefitness⁠⁠ Sandy Brockman Instagram: ⁠⁠@sandybrockmanfitness⁠⁠ About Lifted: Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life. New episodes every Tuesday.

Looking for the secret to incredible results? It might be simpler and less exciting than you think. In this episode of Lifted, Sandy sits down with strength coach Cristian Plascencia to explore why the most effective fitness approach isn't built on hacks or trends, but on consistently mastering the fundamentals. Together, they discuss why progressive overload, patience and showing up day after day will always outperform chasing the next "game changing" workout. In this episode, you'll learn: Why consistency beats novelty every time The difference between fatigue and real progress Why repeating workouts is essential for building strength Common fitness trends that distract from lasting results What elite performers actually do to improve over time If you've ever found yourself constantly starting over or searching for the "perfect" workout, this episode is a reminder that simple, sustainable habits are what truly transform your body. About Today's Guest: Cristian G. Plascencia, CSCS is the founder of Durable Athlete, a performance training and consulting company based in Austin, Texas. He has coached everyone from youth athletes to Olympic competitors and touring artists, helping them build strength, improve performance, and train for long-term resilience. Instagram: @cristiangplascencia⁠, @durable.athlete⁠ Website: durableathlete.com, https://dailyda.online/home Continue Your Strength Journey: Train with Sandy on obé Fitness Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking and recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along: obé Fitness Instagram: ⁠@obefitness⁠ Sandy Brockman Instagram: ⁠@sandybrockmanfitness⁠ About Lifted: Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life. New episodes every Tuesday.

Everyone wants stronger glutes, but most people are training them the wrong way. In this episode, Sandy is joined by physical therapist and movement specialist Dr. Alexis Griffin to separate fact from fiction when it comes to glute training. Together, they explore why movement quality, positioning, and progressive overload matter far more than endless bands, kickbacks, and chasing "the burn." In this episode, you'll learn: Why stronger glutes are about more than aesthetics The biggest mistakes people make when training their posterior chain Why better movement beats more exercises How proper positioning improves strength and performance What actually drives long-term glute development Whether your goal is building muscle, reducing pain, or improving performance, this conversation will help you train smarter—not harder. About Today's Guest: Dr. Alexis Griffin, PT, DPT is a physical therapist and movement specialist who helps clients build stronger, more resilient bodies through better movement mechanics, positioning, and strength training. Instagram: @dr.alexisgriffin Continue Your Strength Journey: Train with Sandy on obé Fitness Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking, and recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along: obé Fitness Instagram: @obefitness Sandy Brockman Instagram: @sandybrockmanfitness About Lifted: Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life. New episodes every Tuesday.

What if everything you've been taught about getting "toned" is wrong? In the premiere episode of Lifted, Sandy Brockman shares the strength-first philosophy that's transformed the way thousands of women approach fitness. She explains why building muscle—not chasing calorie burn—is the key to improving body composition, boosting metabolism, increasing confidence, and supporting long-term health. In this episode, you'll learn: Why muscle is the foundation of body composition and healthy aging The biggest fitness myths women still believe What "toned" actually means How progressive overload creates lasting results Why consistency beats chasing the latest fitness trend If you've ever wondered whether you're training the right way, this episode will leave you feeling confident, informed, and ready to build strength with purpose. Continue Your Strength Journey: Train with Sandy on obé Fitness Put these principles into practice with The Strength Collective and hundreds of on-demand strength, Pilates, yoga, cardio, walking, and recovery classes. Enjoy 30 days free at obefitness.com with code SANDY. Follow Along: obé Fitness Instagram: @obefitness Sandy Brockman Instagram: @sandybrockmanfitness About Lifted: Hosted by Sandy Brockman and presented by obé Fitness in partnership with Dear Media, Lifted delivers practical, evidence-based conversations on strength training, body composition, women's health, and longevity—helping you build strength for real life. New episodes every Tuesday.

Lifted is the podcast where strength goes beyond the gym. Hosted by Sandy Brockman—strength coach, obé Fitness instructor, and lifelong advocate for movement—Lifted features honest conversations with leading experts in fitness, nutrition, women's health, mindset, and longevity. Each episode delivers practical, science-backed insights to help you build strength, improve your health, and build strength for life. Whether you're just beginning your fitness journey or looking to take your training to the next level, Lifted offers approachable conversations, actionable advice, and the motivation to keep showing up. New episodes every Tuesday. Lifted is brought to you by obé Fitness, the fitness app designed to help you build strength for real life. With thousands of expert-led workouts—including strength, Pilates, yoga, walking, running, cardio, mobility, and recovery—obé helps you stay consistent through every season and every stage of life. Learn more at ⁠⁠obefitness.com⁠⁠ ⁠⁠⁠⁠Produced by ⁠Dear Media⁠