Show Notes
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.
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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.
More from Lifted with Sandy Brockman
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:
Women's bodies are constantly evolving but the fitness advice they receive rarely does.
Looking for the secret to incredible results? It might be simpler and less exciting than you think.
Everyone wants stronger glutes, but most people are training them the wrong way.
What if everything you've been taught about getting "toned" is wrong?