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?

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

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

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

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

Click here for full show notes

Guest Info:

• Instagram: @sandybrockmanfitness

• Women’s Health Magazine 6-week glute workout

Resources:

• Start a conversation in your The Big Silence merch: thebigsilence.com/collections/shop-all

• Read: The Big Silence: A Daughter's Memoir of Mental Illness and Healing

• Follow Karena Dawn on Instagram: @karenadawn

• Follow The Big Silence on Instagram: @The.Big.Silence

• Subscribe: The Big Silence YouTube Channel

• Therapy For All: Resources for those in need

• Thank you to our partners! Go to thebigsilence.com/partners for special offers for our listeners

Donate to The Big Silence thebigsilence.com/donate to be a part of the movement to break the silence and make noise with us!

“The Big Silence” theme song written and performed by

I am thrilled to have the founders of Vitaclean, Sara Douglas and Kristina Velkova, joining us LIVE in The Big Silence studio. Many people don’t realize the impact that unfiltered shower water can have on their skin and hair, causing complicated issues like acne, eczema, and dry scalp. Vitaclean, a female-founded and led business, was born from this realization, offering triple-filtered Vitamin C and aromatherapy shower heads that help combat these problems while providing a spa-like experience.

In this episode, we get into Sara and Kristina's entrepreneurial journey, from meeting in a yoga studio to creating a product that has changed the lives of thousands. We explore how Vitaclean addresses common hair and skin issues linked to water filtration, the benefits of Vitamin C in keeping water clean, and their innovative approach to business.

We also touch on mental health, discussing how struggling with skin and hair issues can affect one’s confidence and wellbeing. Plus, Sara and Kristina share their wellness non-negotiables and how they find peace in their busy lives as female founders and entrepreneurs leading a global team.

And! Don’t miss a fun story about how Leonardo DiCaprio inspired the brand and how Vitaclean supports The Big Silence with their drop-for-drop initiative. Join us as we navigate topics like entrepreneurship, the importance of self-care, and the mental health benefits of feeling good in your own skin.

Thank you to Vitaclean for offering 10% off shower heads that revitalize your water for The Big Silence listeners. Visit vitacleanhq.com/KARENADAWN and use KARENADAWN for 10% off your order!

(00:02:47) The Birth & Evolution of Vitaclean

(00:14:49) Lessons from Sara & Kristina’s Entrepreneurial Journey

(00:21:34) Addressing Common Hair & Skin Issues with Water Filtration

(00:27:11) Finding Peace as a Female Entrepreneur

(00:41:21) Sara & Kristina’s Wellness Non-Negotiables

Click here for full show notes

Guest Info:

• Website: vitaclean.co

• Instagram: @vitaclean_official

• Instagram: @sarakdouglas

• Instagram: @kristinavelkova

Resources:

• Start a conversation in your The Big Silence merch: thebigsilence.com/collections/shop-all

• Read: The Big Silence: A Daughter's Memoir of Mental Illness and Healing

• Follow Karena Dawn on Instagram: @karenadawn

• Follow The Big Silence on Instagram: @The.Big.Silence

• Subscribe: The Big Silence YouTube Channel

• Therapy For All: Resources for those in need

• Thank you to our partners! Go to thebigsilence.com/partners for special...

Today, we welcome the inspiring and relatable Dr. Morgan Anderson to the show – a distinguished clinical psychologist, relationship coach, leading attachment theory expert, and author of the relationship self-help book, Love Magnet.

Dr. Morgan has dedicated her career to unraveling the intricacies of love and connection, bringing over a decade of practical experience to her role as a relationship expert, and shaping the discourse around modern dating and relationships. Dr. Morgan empathically guides individuals through her method, blending the science of attachment theory with real-world insights for amazing results.

In this vulnerable and heartfelt conversation, Dr. Morgan opens up about her own experiences with loss and grief at a young age which led her on a mental health journey and mission to help others. She breaks down the hallmarks of attachment styles and provides actionable tips for breaking free of old patterns and moving towards a secure attachment style.

We also talk about the importance of learning how to self-regulate and set up a culture for your relationship around your shared goals and values – just like you would with a business or brand!

Dr. Morgan also opens up about an incredibly important mental health topic: loss of a loved one by suicide. She talks about how this loss motivated her desire to help people have healthy relationships, and shares her advice for communicating your concern with a loved one who’s trapped in an unhealthy scenario.

This conversation is full of incredibly helpful advice for anyone looking to understand their attachment style and dive deeper into healing. This is your reminder that you are worthy of a loving, secure relationship!

(00:04:42) Dr. Morgan’s Personal Journey of Loss, Grief & Healing

(00:12:02) Exploring Attachment Styles: Anxious, Avoidant & Disorganized

(00:21:14) Tips for Moving to a More Secure Attachment Style

(00:27:13) Cultivating a Healthy Relationship Through Self-Regulation Practices

(00:37:38) Creating Your Relationship Culture & Navigating Hard Times in a Healthy Way

(00:42:53) A Compassionate Conversation Around Losing a Loved One by Suicide

Click here for full show notes

Guest Info:

• Website: drmorgancoaching.com

• Facebook: Dr. Morgan Coaching

• Instagram: @drmorgancoaching

• YouTube: Dr. Morgan TV

• Podcast: Let’s Get Vulnerable

• Read: Love Magnet by Dr. Morgan Anderson

Resources:

• Start a conversation in your The Big Silence merch: thebigsilence.com/collections/shop-all

• Read: The Big