109. SECRETS TO GROWING GLUTES, PROTEIN INTAKE & SUPPORTING YOUR BODY THROUGH MENOPAUSE WITH ELITE TRAINER SANDY BROCKMAN

June 12, 2024 Crate Media

I’m so thrilled to welcome my friend, my trainer, the Glute Goddess herself, Sandy Brockman to the show! Today, we’re talking all about the number one workout Sandy recommends for women: strength training. Sandy shares how she first fell in love with weights, getting strong through strength training early on in her fitness journey, and details why she insists it’s the best way to stay fit as you age (yes, even over cardio!)

We talk about the science behind growing muscles, why glute strength is so important, and her new 6-week workout program in collaboration with Women’s Health Magazine. We also dive into Sandy’s advice for anyone who feels intimidated by the gym, and how her program can help you gain confidence through lifting weights.

Of course, we also explore the mental health benefits of strength training, even how hard lessons we learn in the gym can translate to our personal lives, outside of it.

Bonding over being bad*** women in fitness over 40, we get ultra-honest in an important exchange around how womens’ bodies change as we age, and how to best support them through the hormonal shifts experienced in perimenopause and menopause.

Sandy also shares her protein guidelines for building and maintaining muscle, and recommends her favorite protein sources to get you to your goals. Make sure to check out Sandy’s incredible glute workout and experience the power of strength training for your overall physical and mental health!

(00:03:24) Why Do Women Need Strength Training More Than Cardio?

Mind Over Matter: How To Build Mental Resilience Through Fitness (Live At Kollective) #53
Sandy’s upcoming feature in Women’s Health Magazine
How Sandy has supported Karena’s fitness journey
Why Karena is focusing on strength training
What goals Sandy had for her fitness journey since she was a teenager
Why strength training is the most efficient workout for women
Unpacking the cardio element of strength training

(00:14:46) Booty by Brockman: How To Grow Your Glutes

How to grow your glutes: strength vs. hypertrophy
The basis of Sandy’s 6-week glute strength training program with Women’s Health
Why it’s harder for women to understand engaging their glutes

(00:24:12) Sandy’s Advice for Getting Back Into a Gym Routine

The muscle mass and mental health connection
What you do in the gym inspires what you can do in the world
How to take the first steps for getting back into a gym routine
Sandy’s advice to women who feel intimidated by going to the gym

(00:32:36) Menopause & Strength Training: Support Through Hormonal Changes

Maintaining muscle mass as you age
How Sandy learned to embrace her age within the fitness industry
Understanding HRT for women
What happens to your brain in perimenopause?
Karena’s journey going through menopause
How hormone shifts change women’s bodies
How strength training can help your brain health
Reframing how we think about menopause

(00:44:00) Sandy’s Protein Recommendations for Women

How to feed your muscles properly
How much protein do you need per day?
Ideas of what types of protein to eat

This episode of The Big Silence is sponsored by Seed. Go to seed.com/karena and use code 25KARENA to get 25% off your first month of DS-01®. That’s 25% off your first month of Seed’s DS-01® at seed.com/karena, code 25KARENA.

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