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.