Habits and Hustle - Episode 467: Senada Greca: Why Women Fear Weights (And How She Built 6M Followers)

Episode Date: July 15, 2025

Why are women still afraid of strength training? Fitness phenom Senada Greca joins me on the Habits and Hustle podcast to share how she has spent years proving that lifting weights won't make you bulky - it'll make you powerful. We discuss why cardio culture is holding women back, reveal her exact weekly workout routine, and break down the psychological barriers keeping people from the gym. Plus, Senada shares what it was really like training Kim Kardashian full-time, why she works out barefoot, and her thoughts on trendy wellness practices like fasting and cold plunges for women. Senada Greca is a fitness trainer and entrepreneur with over 6 million Instagram followers. She's the founder of the WeRise fitness app and former personal trainer to Kim Kardashian. Originally from Albania, she holds degrees in business and transitioned from pharmaceutical sales to become one of social media's most trusted fitness voices. What We Discuss:  (01:00) Fitness Entrepreneur's Journey to Success (07:58) Transitioning From Cardio to Strength Training (15:49) Maximizing Strength Training Efficiency and Frequency (23:49) Optimizing Strength Training and Foot Health (32:09) Overcoming Fitness Excuses and Consistency (41:35) Importance of Fitness and Nutrition (48:18) Daily Routine and Healthy Eating (01:01:10) Impact of Fasting and Cold Plunges (01:08:13) Maximizing Strength Training Variety and Progress (01:19:05) Incorporating Pilates and Strength Training (01:25:53) Powerful Networking and Positive Energy …and more! Thank you to our sponsors: Momentous: Shop this link and use code Jen for 20% off Therasage: Head over to therasage.com and use code Be Bold for 15% off  TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off.  David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle.   Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen   Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Senada Greca: Website: WeRise app Instagram: @senada.greca 

Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it! Before we dive into today's episode, I first want to thank our sponsor, Therisage. Their Tri-Lite panel has become my favorite biohacking thing for healing my body. It's a portable red light panel that I simply cannot live without. I literally bring it with me everywhere I go, and I personally use their Red Light Therapy to help reduce inflammations and places in my body where honestly I have pain. You can use it on a sore back, stomach cramps, shoulder, ankle. Red Light Therapy is my go-to. Plus, it also has amazing anti-aging benefits, including reducing signs of fine lines and wrinkles on your face, which I also use it for. I personally use Therisage.com right now and use code

bbould for 15% off. This code will work site-wide. Again, head over to Therisage, T-H-E-R-A-S-A-G-E.com and use code bbould for 15% off any of their products. You guys, I'm really excited about today's episode podcast because of what I do. I have someone who I've been following forever, and probably all of you guys follow her as well. Her name, well, I would hope you do because she's so great.

But how do you pronounce her name? I don't want to get it wrong. Sanada. Sanada. Okay, good. Sanada Grekha. Okay, so I just want to make sure. Sanada Grekha is on the podcast. She is just like an entrepreneur, a fitness, just phenom, in my opinion. She puts out the best workouts. And you know what else you do really amazing? Your food, like the food that you do, like all your recipes, like to make things that are less calories, healthier.

That's actually how I even started to follow you. It wasn't even the fitness stuff. Isn't that funny? It is funny. And a lot of people actually approach me and they're like, you know, I love your recipes. I'm like, really? That's like a newer development. Really? But I guess, yeah, a lot of people just love the recipes. Amazing.

It's not that new because I've been watching it. No, I was just saying as far as where it started, it was all fitness-based. And then the recipes slowly started to creep in and they blow up for most of the time. Because they're easy. They are. And they're healthy.

And they're a great alternative to things that are like fattening for you. But your fitness stuff, OK, so this is, how many followers do you even have now, like six, seven million? 6.1 million. Yeah, just cost that 0.1, 6.1 million. Oh my god. That's crazy.

And let's start from the beginning, because now you know, you've trained Kim Kardashian, because now, you know, we, you train Kim Kardashian, you've trained a bunch of celebrities, whatever, but you were already, you already were very well known even before Kim Kardashian and all that. How did you even, because you came from like the business world, like you were in finance and all that. How did you even like start in the fitness business? Like what was the transition and why did you make fitness your business? And then how did you kind of become such a like phenom on social media? Well, thank you for considering me a phenom.

Fitness movement has always kind of been a part of my life. It's always helped me through, I'm sure, you know, maybe you've seen it out there and I've been open about it, but it has helped me through me overcoming depression, anxiety and eating disorders. So it's always been close to my heart. It's always, I've been an active child and I found joy in movement.

The business aspect of it, it was more, okay, we need to make money and make a living and promote it by family. Okay, these are the things that you need to do, either be a doctor, a business person, or a lawyer. Right. And, you know, I chose the business route. I was great at numbers and chose that path. Got my undergraduate in three years, got my master's degree in one year while working full-time. So it was successful, but just wasn't happy. I wasn't fulfilled in that role.

So I decided one day to put out there all of my workouts, the things that had helped me for so long, become a stronger, more confident version of myself, and it helped me overcome so many things. Like I said, depression, anxiety, and eating disorders. And I saw that there was such a need out there for true useful workouts for my content. And I didn't do like, here's three exercises and I didn't hold back every day.

I posted my exact workouts, which started to accumulate a following pretty fast, I would say. And I was able to then going from Act workouts, which started to accumulate a following pretty fast, I would say. And I was able to then going from just putting all of my workouts, this free content that somebody could just follow and not need to purchase anything, to then launching a more streamlined program that somebody could do to achieve the results that they wanted, along with meal plan and nutrition planning. And I was able to let go of my nine to five job,

which at the time had gone from finance to diagnostic sales. I got into pharmaceutical sales and diagnostic sales because again, there was a part of me that always wanted to be close to the health aspect of somebody. My dad was a doctor back in Albania. So, yeah, that always was close to my heart. And I thought that being in that world would somehow get me close to helping patients, but it really wasn't very impactful.

And then this was my way of impacting people in health and wellness by stepping into the role that I serve today. Because you've been doing it, and by the way, we've been holding on to these things. I know, I'm gonna try this. We didn't even do it yet. Okay, so I was so excited to have you,

because this has never happened, because I've had everyone on the show, and because of what, like I said, I just love that you're here. We forgot this. Okay, so we do these shots because we want people to be focused and alert while they're on the show.

So we do these, like, very healthy shots by Magic Mind. Now, they just came out with a new version. I think I gave it to you. It's the free. And that one is no caffeine. So you don't want caffeine. I don't really do caffeine. Besides cacao or, like, matcha, I don't really do coffee. Okay, good. Well, then it works for you. Yeah, perfect. Or caffeine in that sense. Just like cacao or matcha, I don't really do coffee.

Okay, good. Well, then it works for you. Yeah, perfect. Or caffeine in that sense. I guess cacao has some caffeine, but it's in the morning. It affects my sleep. But yeah, no, these all look really good. No, it's great. Have you never had one? No, I've never had one. I keep my supplements at minimum, if at all, but you know.

Okay, well, then this would be a good one for you. Whenever you need it, yeah. So wait, we do a little cheer? Smells really good. I'm telling you, it's really good. I would never be forcing my guests to do something that I don't love because these, why are we? And I wouldn't take anything if I looked at the ingredients was like, yeah, I'm not gonna do that just because.

No, no, exactly. That is good. And so everyone, well, not everyone, but almost everyone says that they are like much more focused and it's not like a literary one. It's just late. It's literally just like a steady energy. And so anyway, so we do these things just for fun. And so you'd let me know now afterwards if you feel anything, because I actually haven't

done the free one. That just came today like an hour before you got here. So I want to know if it actually does anything. All right. Because I always do the like... Or maybe you'll notice. You'll be like, okay, she's making more sense now. I know, right, right, right. She's so brilliant now.

Okay, so I was going to say to you, it was really, you know, social media is like the Wild West, and there's so many people on there. And the fact that you have like really stood out, why do you think that people have gravitated and there's been such traction with your page other than other pages? Do you think that you were involved in doing it before,

like for so many years prior? Like when did you actually start the whole process? And is it just because you were just so consistent like you think that you think? Like, what is your... Yeah, I think you hit it on the head when you said consistent. Like, consistency, I think, has been one of the key ingredients. I have since 2019 probably not taken more than one day off from posting on social media

or, you know, filming for posting for social media. It's just been that consistency and always providing value. Not just throwing out content just to fill a page, but providing... It's always been kind of like the questions that I ask myself. Like, is it going to add value? Is it going to be useful to somebody? Is it maybe perhaps entertained to some degree? What is the purpose behind it? And I think that's what's made it take off, so to speak. And from the very beginning of 2019, I just provided as much content as I can, as I could

for my own workouts every single day, seven days a week. That's crazy. So, but that's not even that long. So you haven't been doing it for that long, six years? As far as like having a presence on social media, on Instagram, because that's my biggest platform. It's, yeah, since 2019, I've always been active before that. But in 2019, I decided that I need to share my gift, if you will, with the world.

That's insane. So like in six years, you went from zero to six million people. From 2000, from posting just personal things, the picture here and there, randomly to now, OK, I'm going to be committed to doing this every day, no matter what. Whether I was away on a sales meeting that started at 8 a.m. and we had been up till midnight or 2 o'clock in the morning and still having to get up at 4.35 in the morning to film,

having no sort of following to speak of, kind of like being a little embarrassed in the hotel gym while there's coworkers around looking at me filming myself, like, what are you doing? But I just kind of like, as shy as a person as I've been, I kind of was able to shut that down and just commit to myself and to the audience that started to accumulate that this was what I was going to do no matter what. Is it mostly women who follow you or is it like, what's your demo? Because there is a small percentage of men, but it is mostly women.

Yeah, like I'm curious, is it mostly, what's the age bracket who follow you? The biggest age bracket is from like 25 to 45. And there is a little bit under a little bit over the biggest age bracket. I would think like, because I'm in my 40s, like you're such an inspiration for women, because people are like, how do I look like that? And it is slightly like that higher. Yeah, of course. Because, well, not of course, but like, because you like you give great, your exercises are

always different. You don't do the same thing. You don't always use equipment. You give, it's very versatile. So, which is what I like about you. Yeah, I think that's the other thing too, while the page took off, is because I provided novelty. Because working out for a lot of people, we as people, as humans, we need novelty. Like that's one of our basic needs is novelty.

And sure, there's people that can do the same thing day in and day out. And there's nothing wrong with that. We're doing squats or DLs, like the basics. But if you start to introduce novelty, then it just becomes a lot more fun, besides it being effective. Because I'm not taking and throwing you for a loop and just doing one day, you know, squats and another day, I don't know, jumping jacks, it's like squats. But what other forms of equipment can you utilize to make that same movement just a little bit more interesting?

Well, because I want to know what your exact daily routine is, of course. But also, you're like strength, which is why I love it. Like, you promote the idea of being strong. And I think that message is great for women. But women are really scared of weight still. It's crazy. Like, people who know, know, but there's still these... A lot of women are cardio junkies, you know?

And it's really hard to kind of get away from the cardio. It's a psychological thing. It is. I mean, it's been ingrained in us for so long. That is something, you know, I don't blame most women for doing cardio because it's almost like the generational teaching that's been passed down for so long. That is something that I don't blame most women for doing cardio because it's almost like the generational teaching that's been passed down and what you see, what they've seen for so long portrayed out there, you know, aerobics. And then you correlate strength training to perhaps bodybuilding only images. And that's not, you know, that's not true. That's not, you're, as I always say,

like you're not gonna get to the bulkiness level of a pro bodybuilder. Because first of all, I've mentioned this before, like there's so much work that goes into it. And perhaps when you're like this, this extreme level of competitive bodybuilding, there's other things that are being utilized. And most women are not going to get to the bulkiness level

that they picture, you know. And then there's genetics, you know. I am thankful to have had, been gifted good genetics, I think. I'm glad that you said that, because people never say that, and it's true. But genetics without the work is nothing, you know. You could take, you know, somebody with the same genetics, but if they But genetics without the work is nothing. You know, you could take, you

know, somebody with the same genetics, but if they don't put the work, it's not, that's not going to yield anything. But you're right. For so long, we've been just shoved kind of down our throes like cardio, cardio, cardio. And then we fear not just the bulk of it, maybe we fear injury from working out. And once you start to learn the benefits of strength training and you start to learn proper form, not only does it get almost like addicted, like the feeling that you get in your body, like you tell me, but also then you start to promote all these other positive aspects,

like gaining more confidence. And then if you think down the road, like the longevity, quality longevity aspect, because it's not like we only want to live longer. We want to live longer, better. Better, right. Funny thing is, I think you get more injuries with cardio than you do with training, which is the irony.

Like, I am one of these people where I know intellectually, right, like how important weights are. But I don't get the same endorphin or the same high from when I run. However, running breaks down your lean muscle. It does. Like, you get like, your body does not, your body composition is, I think, much, much different than when you just purely focus on strength training. You actually don't look as good when you're a cardio junkie.

And so, would you tell people, or especially women, when they are cardio junkies, how can they psychologically transition themselves into strength training to get all those benefits? Because it's one thing to know, it's another thing to actually be able to execute because of what's been so ingrained in us for so long. Yeah, I think it just takes trying it out,

almost leaving aside all the notions that you've been told, that you've been taught about what strength training feels like or is like versus carges. And now you're going with a preform conception into it. I would say I understand like what running does to you. I used to run marathons and I used to you know get those endorphins, but I also know how much it broke down my body and it broke down you know the fat even in my face like my face got really thin and yeah my knees were hurting at the time. I now lift for years and I don't have

any of those pains that I used to get from. You pretty much better. Yeah, I feel better. I can talk all day about how important strength training is to longevity, to your hormones and how actually a lot of cardio affects those things negatively. You can talk about strength training and like Alzheimer's and how beneficial it is, especially for women because two out of three people with Alzheimer's are women. So I, but some, I feel like there's this disconnect still and non-acceptance because again, that's like that, that psychology

has been so ingrained. So all I say is just give it a try and go in with almost a clean slate and perhaps even try to talk yourself into like, yes, I might still get those endorphins because I do get endorphins from strength training is because I don't have that notion that preform concept in my head that strength training is not going to give me those intervals. I almost like go in with the beginner's mindset with a blank slate and see what that does for you. And I also, when I do strength train, I'm not taking super long breaks in between, not that that's not beneficial.

You can do that. I incorporate a lot of supersets, so my body is always moving and kind of also besides strength training, getting into that cardio zone as well, so keeping that level consistent. And it does get me into that hyped up mode, if you will. Yeah, so just like, just tell my audience, like, kind of like expand on that. Like, what is the best and most efficient, effective way to strength train when you don't have a ton of time,

but you are now committed to, you know, to doing it? What's the best way to do it? How often a week should we be strength training to, like, get the most for the least? Like, you know, biggest bang for our buck, so to speak. Yeah, I mean, at the absolute minimum, I'd say three, four days a week of strength training. I aim to do at least five days a week of strength training,

and then I'll have my one or two days to just do things that are fun, whether it's like a full-body workout circuit, that, you know, or run, or other things that you might find enjoyable. Like you said, cardio or running, like include that. That's like your, the joy, finding the joy in that movement. No one finds joy. I don't find joy in it, do you? I hate it, but it's like punishment for me. But afterwards.

I know, it's exactly that. Afterwards. I always think of things like how I feel after, not how I feel before. Exactly. Because in the moment, if you are thinking about just the reward in the moment, more likely to make decisions that are not going to support your long-term goals versus thinking afterwards like eating a burger right now. I eat burgers. Yeah, yeah, yeah.

Do you eat meat? I hope you eat meat. Yes, okay. I hope you eat meat. Yes, but let's say, you know, your goal is to lean out and build muscle. Oh, hamburgers is a bad idea because I eat burgers. But like, you know, a pint of ice cream, all right? A pint of ice cream in one sitting is not necessarily going to support your goals of like losing weight, building muscle, right? In the moment, that's going to feel, this tastes so good.

Afterwards, you're going to feel like crap. 100 percent. Yeah. Working out is the opposite. It's like in the moment, you're probably not going to feel like doing it, but afterwards, you're going to feel amazing. So always evaluate, like what do I gain from it now,

but what do I gain from it long-term, or what do I lose in the moment versus what do I gain from it now? What do I gain from it long term? Or what do I lose in the moment versus what do I gain long term? Just to go back to your question as to like what, for me personally, what my week looks like. I do two minimum but three lower body days. I do a lot of supersets. Again, to keep it efficient. That is doing two exercises back to back.

So squats and an RDL. I'll finish a set of squats, go straight into a set of RDLs, back into a set of squats, another set of RDLs for three to four sets. And I'll do that with multiple exercises throughout my leg extension with a leg curl, again, back and forth, just to not pause for too long, just not to take too long of rest between each set.

Because when you're working out opposing muscle groups, then you don't necessarily need to rest for as long. When you're doing squats, you're mostly working quads and glutes, and then when you're doing RDLs, you're working to lesser degree glutes on the squats. But then when you're doing RDLs, you're working out more hamstrings and glutes and then when you're doing our DLs you're working to a lesser degree glutes on the squats but then when you're doing our DLs you're working out more hamstrings and glutes so don't need to take as long. Yes, I love this.

That was like the long answer. No, no, no, it's not. Yeah. I think this is great. So basically you're saying that to be the most effective at to get the biggest bang for your buck you should do strength training minimum three or four times a week, right? You recommend supersetting it, which is basically two exercises back to back for three or four sets.

Do you progressively load or what is the next thing? Do you have to go super, super heavy? I do progressively load to where my 11th or 12th or let's say last two reps are my hardest reps and maybe I can go for one or two more reps after that but no more after that. So close to failure not necessarily all the way to failure and I don't necessarily go insanely heavy to where I'm doing perhaps four reps or six reps. I value more than my muscle connection, like truly focusing on the muscles that I'm working, slowing down the movement.

A lot of the times people see like me touching and feeling like the muscles that are working and that's again to create that muscle, my mind muscle connection, but to also tell your brain like these are the areas that we're working because now that's where the neurotransmitters are going to fire up. That's what's going to fire up and get activated, which then will improve results. What do you think about if someone's working out four times a week versus five or six? My research, they've said that it says that if you work out twice a week versus three times a week,

there's a massive difference in terms of like the results. Three to four times, not like, not that big of a return. But, and then after five, it's kind of, you don't really see much difference, right? Like, do you believe in that? Like, do you think if you work out six times a week, you'll see much better results than if you do four times? Or is it so nominal, not really? Not necessarily, but I always say, and this is not an answer that everybody's going to

love, it's like we're so bio-individual, we're so different from one another. Like, how the energy reserves that I have that I need to expend might be different than yours, and I need to stay active perhaps more than, you know, you or somebody else. And then that is something that you need to gauge for yourself. So if you feel like five, six days a week are leading you to burn out, then do not do that. But if, but I do think and studies show that three and four are like, where you minimally should be strength training.

Three and four, you know, three is like absolute minimum, four, great. And then five and six, those are how you feel. I personally need that fifth day, six days, like I said, my play day. But in those five days, just to finish, I was saying like three days lower body and then two days I'll do upper body and core. So I'll combine upper body exercises with core exercises. And then I heard you also sprint though on those days. I do sprint on those days too, at least once or twice a week, but ideally twice a week, just 20, 30 second all out sprints.

And by sprints, I don't mean just like running, but I'm roaming, assault bike, battle ropes, anything to get to almost that 100% effort, all out effort for 20 to 30 seconds, five rounds. Five rounds. Five rounds, yeah. Do you do that in between the upper body and core? Do you take it like a circuit or you do it at the end?

I do it at the end. At the end. I'll do typically, again, on my upper body and core, do you take it like a circuit or you do it at the end? I do it at the end. I'll do typically on my upper body. I'm giving you all my secrets. They're on my app anyway, so they're on the We Rise app. But I'll do typically, I'll do an upper body and a core, again super setting like I mentioned before. So let's say I'll do pull-ups with like a hollow body. I'll superset that. I'll do rows with a dead bug, let's say. So for every upper body exercise, I'll have a core exercise to superset it with. And at the end, I'll do the sprints. And I'll go have some water.

I know. Because I'm going to make you talk a lot. OK, so how long do you think the minimum amount of time is that we should be doing each workout? 30 minutes, 40 minutes? Truthfully. Like, don't give me, oh, five minutes will, because we all know five minutes is not going to do the trick. I mean, if you only have five minutes. I mean, you've listened to me say that before, the five minutes, but it's a place to start.

Yeah, yeah, yeah, no, no. Five minutes is just to create that habit. I'm joking. Five minutes is not going to get you the results that you're after, but if what you're after is creating a habit, then it will get you that. How long, again, it depends on the person. Like if you're starting to feel like 45 minutes or an hour mark,

you're completely depleted, then maybe again, back off and go for a shorter period of time. But I think at minimum like 45 minutes to an hour, my workouts last from anywhere from 45 minutes to an hour, my workouts last from anywhere from 45 minutes to an hour, an hour and a half, an hour and a half usually on lower body days, just because they're a little bit, tends to be a little bit slower than an upper body workout.

Totally. And you don't do abs on the days that you do your lower body, correct? No, I don't do abs. Right, just something I do. You're, in my book and again, some studies show that you don't want to tire out your core muscles. Your core is what's supporting you.

But if you are going to do core, do it at the end of a lower body day. Just don't combine it throughout. So don't superset lower with, and again, that's just my stance. No, I love that. I didn't even learn that before. Tell me more love that. I didn't even know that before. Tell me more about that. Because weakening your core before you do a lower body workout,

then you have less of a connection. If your core gets weak, you have less of a connection with it when you're doing lower body. So let's say you've, and then how that core is supporting you throughout these strong lower body movements can be compromised. No one's ever said that before. So basically you're saying, I want to make sure I'm taking this all in. So the days that you do lower body, you should not be doing your core because you don't want to tire out your muscles that keep you stable to do the lower body.

You can do it at the end. Just don't do it either before or as a superset. Because again, you're compromising your core for your lower body workout. And I always see you exercising or doing your weights or your stuff in bare feet. Is that on purpose? Is there a reason behind it? Yeah, I just feel better connected, better stable. Podiatrists actually call shoes the coffins of our feet, as morbid as that is. But it is because it is killing that sensory feedback that your feet are sending to the brain. Our feet have so many nerve endings that are sending input to our brain.

And we're deafening that by wearing shoes, shoes, especially shoes that are not appropriate, that are like thick-soled. And yeah, so I prefer to work out either barefoot or with just socks on. So much better. You know, I've just been like, I wear these like shoes that are like for stability. Yeah. And it's 100% true.

Every expert who I speak to says to me, don't be working. It's the worst thing you can do for your body, because all the strength comes from your feet. And if you are with these shoes, their gait is off. Exactly. Right? Exactly. And it doesn't really work the proper muscles.

It works like other muscles. But it's interesting because I find, maybe you can tell me if this happens, is it harder in terms, is it hard on your feet when you don't have stability? Like, do you get like plantar fasciitis easier or anything? Because it's like so much pressure now. Like you're... Well, I would never suggest, then again, this is just what I do.

I'm not a podiatrist or anything like that. You're not? You just played one on TV. No, I'm just kidding. But I think the first... and don't go all straight, you know, from wearing these thick soles to like barefoot and maxing out your lifts, you know, always start slow. I did that when I first went from running with shoes to running with like barefoot or like minimum. You run barefoot? I did at one point.

But I went, you know, instead of like building up to it, I ran quite a long distance and I suffered the consequences. But so always, you know, like every other muscle, there's muscles in your feet that need to get adjusted to working out barefoot. But that's what we're aiming for is to build strength in those muscles that are also in your feet. Your feet are like the least paid attention to muscles and they should be just as as strong as the rest of your body. And that's why I work out barefoot also. It's not just that neurofeedback,

but also strengthening the muscles in your feeds. I think that's, I mean, that's, I went to this wellness place recently and they had this like foot specialist, not a podiatrist, but some other type of like neuro, I don't know, head, like brain foot person. And he was giving me all these exercises with the ball to strengthen the neuro, like strengthen my foot so I can do all this because of what we just said. So now I'm trying to work out when I do my weights with bare feet. It's such a different sensation. Like how your body is, just the whole, how you're standing, your posture, everything.

100% it's almost like a euphoric feeling too, because I think there's something to say about our connection. With a lot of things that we do, we've been removed from our connection, our primitive ways. Our primitive selves didn't have, our ancestors didn't have these shoes to walk around with. They were barefoot and they had that connection with the ground, with nature, and I think it's almost going back to some of those old ways. Yeah, I agree.

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at davidprotein.com slash habits and hustle. That's davidprotein.com slash habits and hustle for your fifth bar free. Trust me you won't be disappointed you did. Trust me, you won't be disappointed. You did. Do you tell your clients to work out that way or because do they work out barefoot with you? Yeah. Do they?

Yeah. I mean, it depends on the day and how people are feeling, but like, you know, it came as train plenty of times with barefoot. It's definitely something new for her. I'm sure everyone asks you the same question, but how did Kim Kardashian, how did she find you? How did you start training her? I'm sure everyone's like, how did you? What was that process like? Where were you living?

You weren't living in Los Angeles, right? I was not. I was in Miami. And she had found me on Instagram through one of my viral posts. She had seen it pop up in her feed a couple of times and saw it as a sign, like, OK, I need to tap her on the shoulder and bring her over. And yeah, we went through the due diligence because at first I was like, this

got to be some sort of a scam. Really? You thought it was a scam? Yeah. So I mean, I've had a few celebrities be some sort of a scam like really yeah so I mean I've had a few celebrities and one queen of a country that wanted to train and I'm like this guy has to be some sort of a scam and he wasn't so it was amazing to have kind of like your work be the sort of like validated totally in a way because there is plenty of amazing trainers out there.

And for me to be selected, it was an honor. So did you move here just for Kim Kardashian? Yeah, yeah. I mean, still went back and forth and have still, you know, kind of roots in Miami. But yeah, I moved here to train with her. And yeah. Wow. What was the schedule?

Like, every day you were training with her? Three times a week? Pretty much every day. Five, six days a week at one point, yeah. Wow. What was the schedule? Like every day you were training with her? Three times a week? Pretty much every day, five, six days a week at one point, yeah. Wow. Traveling with Kim and training on her, you know, if she was going to film somewhere or if she was going on vacation. Oh, so you were like full time. Full time, yeah.

Oh, I didn't even realize that. How many hours a day were you guys working out? There was a couple of hours a day at some point. We were training, starting with warm-ups and taking things a little bit slower so that we could truly get into, like I said, the mind-muscle connection and the proper movement, moving properly and not without injury. So was it all strength training with her for two hours? Strength training.

Yeah. Wow. It's the same style that I trained and the same style of work that I have on the We Rise app. When did that happen? When did it start? That was two and a half years ago. So January of what, 2023?

Right. But you already had a big name. That was like, it wasn't like she kind of like started a post about you and then all of a sudden, like you were doing amazing, great things. Like everyone I know, like all my friends follow you. I mean, and we all send each other, like have you seen this? Because I think the big thing is you're known

for your abs too. Like those abs, there's no way. Like this is why I'm happy you said something earlier in the podcast about genetics. Because I work out like a fiend and I can work out for 24 hours a day, eat everything proper, and I will never have abs like that. And I will never have muscles like that. It's just not my body type. Yeah, there is. And there is something to be said about different body types. But I honestly haven't always had the abs that I have now. I used to do a ton of cardio. I used

to run marathons and I used to eat decently and I never had my six or ten pack. Twelve pack? It's not even a six pack, okay? It's insane. I think it's the years of putting in work with strength training and kind of actually prioritizing protein, which I didn't used to do back when I was like a cardio-fiend. So prioritizing protein, really trying to meet that goal. But also, yeah, like being consistent with strength training

and training in the way that I just described, that I train. And again, it's hard to say because I can't take, I can't duplicate another sonata and like see what she would look like if she did things differently. And like I said, genetics can play a factor in it, but it's not the end-all be-all.

No, it's not the end-all be-all. Like you said, like if you, but you have to have a baseline where, like there's some people who just have a body type that is easier to see results faster, to lose body fat faster. You know, it's just, I think that's just the reality. Yeah, for sure.

And then you have to kind of like modify, like you all, like everything that you say, I'm like, like this, I'm nodding my head, because I agree. It's also like, you know, for some people, they do need to work out five or six times. Like other people, they can do twice a week and they can get the results better. Not twice, like three times a week. So it is, nothing is like a one-stop shop. No, nothing. There's no one answer for everybody.

And there's a beauty in it to create that connection with yourself and understanding with yourself that this is what works for you. And when you get close to that intelligence that is your own person, it's just that much more fulfilling, because now you come from a place of, this is what works for me. Sure, like the expert advice is great as like a starting point,

as a baseline, but then the individual aspect of it is something that each of us needs to work. Like even like what time to work out, like for me, I think mornings are great because you get it out of the way. But there's no specific, some people should be working out at night because they can't do, have more energy at night. I don't think there's even with any of these things,

it's like you have trial and error a lot of it, right? For a beginner, I would suggest if it's possible for you to work out first thing in the morning, because again, when you're creating that habit, you don't wanna leave it up to chance. Like that is, it's a habit aspect of it. Like that's huge. Like what can you sustain it? I always say like every day,

can you perhaps put it in your schedule, make it perhaps the same time every day so that you can create that habit. But it is true. Like some people feel more energetic in the morning and some more in the afternoon. Perhaps, again, some people can work out in the evening. I would not necessarily suggest that because now you're increasing your cortisol levels

and need some time to be brought down so that you can not go from 100 to 0 now when you need to go to sleep. Yeah. I also think the, see personally, the reason why I prefer the morning, because I've had this conversation, people are like, well, some people are much better at working, they have more energy at night. My, like, your point is, I think when you work out in the morning,

it sets you off, like, for the day, to be, like, much more productive and your head is on straight. You're more productive, you have more energy, you're more focused, you're much more alert. To me, all the benefits you get from exercise are actually, the best benefits is not the physicality of it.

That's a byproduct. You look, right? Absolutely. And I think that there's a lot of people. That's a byproduct. Absolutely. And I think that there's a lot of people who are not getting that message. You'll look good if you just do the work eventually, but that should not be the reason why you're doing it. Yeah, yeah. Yeah, absolutely. I agree with you.

It starts your day off in a completely different manner. You know that confidence is already up. You've already checked off win for the day. And yeah, it does set that day off to a great start. So I would agree with you. And like also, energy begets energy. Sure. Right. So when people say, oh, I'm too tired, I can't do it, I don't have time. Well, if you actually figured out a way to incorporate it, you would get more energy and you would find more time

because it turns on these neurotransmitters that will change your brain chemistry. Absolutely. So, what are some of the biggest excuses that you hear and how do people override them? How do you help people override the excuses? Like, I don't feel motivated or I don't have time, like we just said.

I think those are the biggest things that come up. Like, it's not being motivated, not having time, and not being able to stay consistent. I think consistency is probably the biggest thing to seeing the results that you're after or just feeling better, you know. And because it is more important to put in those 20, 30 minutes, even though we just discussed, perhaps that's not enough,

but to do that every single day, versus to sporadically do a workout here and there once a week or twice a month, it's not going to get you the results. And then the motivation aspect, I think so many people get hung up on, I need to feel a certain way to then take action. While I think of the opposite, take action and the motivation almost comes afterwards, that feeling that you're after comes afterwards. You're almost at times blindly take the steps.

You perhaps don't want to brush your teeth in the morning, but you brush your teeth in the morning because... Exactly. Yeah. I feel like it's a non-negotiable. Like there's some things in life that are just non-negotiables. Brushing your teeth is one of them. To me, working out should be one of them.

It is, but it depends on what you want from it. You know what I mean? If you can, and I said, you don't have to work out, nobody has to work out, like this is going to sound controversial, but you don't have to work out, you don't have to do anything at all. You don't have to absolutely do anything, you don't have to eat, right? But can you be 100% okay with that? Can you stop having that discussion with yourself? Like, you know, I wish I could do this, I wish I could work out, I wish I could look a certain way or I wish I could be healthier, I wish I couldn't, I didn't have to go see this doctor or that doctor down the road when you do have

to see those doctors. Like, can you 100% be okay with that? Most of us can't. We're still going to have that argument with ourselves, like, I wish I could eat healthier, I wish I could work out. And that's when it comes to making choices, that's what it comes down to. Like, what are the choices that you'd rather make? Is it being okay with just not doing anything, which is totally fine?

You know, like, I do this talk sometimes where I talk about how there's a huge correlation between exercise and, like, being physically fit and success in life. Because I think there's a massive correlation. I think fitness and exercise teaches you fundamental life skills, right? Like discipline, resilience, being patient, right? Like being patient, delayed gratification, like all these things. Putting in the work when you don't want to. Right.

Absolutely don't want to. Showing up. Showing up. Showing up, day in, day out. And that's the patience piece. Like, you know, like maybe you won't see the results in day 10 or 20, but if you keep on showing up, you will. And I think these are like fundamental life skills that play in every other area of your

life. It's just getting somebody to a place where they stick to it long enough that they can actually see that, right? And people give up before they even put in the proper time to get that shift. Yeah, I think because also there's that, the delayed gratification for a lot of us nowadays is becoming even more of a problem just because of the instant gratification for a lot of us nowadays is becoming even more of a problem just because of the instant gratification that we get from social media and just everything,

chat, GBT, everything. Exactly. Without having to put the research behind it. So we almost have to fight a little bit of that uphill battle, but we almost owe it to ourselves to end to the generations to come to put in that work so that we lead by example that this is what accumulates success in everything. Yeah, I think it's true. I think that you can't, I really can't point to somebody who like

is physically fit, like who works out diligently every single day and they have that discipline, and that doesn't show up and correlate in their success in other areas of their life. Like, I haven't yet met somebody. Like, you look, you know, like, and I'm not, that's what I'm saying, like sporadically doing it doesn't, doesn't like move the needle. And how you do one thing in life is how you do everything in life.

A hundred percent. Right, so that to me is like, that's what I notice right away when I, that's like when someone is like takes care of themselves, that's what I notice right away. Like that means that you're going to be probably someone who is going to follow through and that's okay with delayed gratification, has discipline in their life, blah, blah, blah. How important then is the nutrition aspect? Like we talked about the protein is so important. Tell me what you eat every day besides the protein.

I want to know like actually what you eat. And like, yeah, so I want to know like how, what do you think it is? Is it like 90-10 or what's your, what do you think the ratio is? Of good, of support, decisions that support my health. Nutrition, like you could work out all day. And if you eat like crap all the time, you're not going to see results. Yeah, yeah. I mean, honestly, I've heard some research say that it is almost more important, like the workout aspect than necessarily like the nutrition aspect.

Like you could have somebody that perhaps is overweight or obese, but if they're putting in the work, if they're strength training, if they're working out consistently, they're healthier than somebody that is thin, that is... Yeah, totally. And again, you can discuss the nutrition behind that because it doesn't... But they go hand in hand, obviously. They go hand in hand. And again, it's individualistic too when it comes to nutrition as well.

I think it is important and the studies are undeniable as to like how important protein is, especially for women. It is- Especially as you get older. When you're 20, it doesn't matter. You can eat anything. Exactly. Exactly.

Like the absorption of protein as we get older diminishes. So it's even that much more important to increase the protein intake so that we can make up from that malabsorption of amino acids of that protein. I never thought in a million years when I was a little girl, like when I was 25, that I would be like so pre-, like I would be so overly concerned and thinking and talking about protein as much as I do in my 40s. It's crazy. That's all me and my friends talk about, how much protein we're having. What are we having for protein?

There's always so much chicken that you can eat or steak you can eat. Like, tell me what you eat. I want to know exactly. I will. I mean, honestly, like I don't like to obsess over anything. So if it's taking over your life, then it's like, okay, maybe we can take a step back. Well, we can't help it because all you see is protein, protein, protein, right? Of course, of course. It is important. But again, like I said, I try not to... Can you eat too much protein? Honestly, the guidelines keep increasing.

I know, it's so true. I know. I don't know, like obviously people that have kidney issues or their underlying issues should monitor that. And again, I'm not a doctor, I'm going to disclose that, but you know, the studies on protein are undeniable. Again, the individual aspect comes in as to how your body processes things, and you're going to be able to tell straight away if something is not sitting well or if it's not reacting well.

Just listen for those signals in your body. You're your own best expert. Yes. All right, what do I eat? Yeah, I want to know what time you wake up. I want to know like the whole daily routine. It's called habits and hot water. Yeah, yeah, yeah.

I don't get up super early. My wake up is like 6, 6.30. That's early. Because I value sleep and I'm not the best sleeper. I'm perhaps genetically predisposed to not having the best sleep. So whatever sleep I can get, I am appreciative of it. So I will not do the ridiculous, you know, 3 a.m. I'm just joking. I'll just stop this fopping up and I'm like, come on.

What time are you going to sleep, Yael? But that to me is so absurd. I cannot stand when people say that. I'm sorry, but like, it's not humanly, it humanly normal to be like, yeah, I wake up at 3. What are you trying to prove? What are you trying to do? Who wakes up at 3 or 4 in the morning? Unless you have a night shift. Unless you have to.

You're not winning any prizes by doing that. It's just stupid in my opinion. You're just winning views on social media. It's also not even. Like, it's so dumb. Yeah, yeah. Well, we'll just keep going. Well, the fact that you're like, oh, I don't wake up that early at 6, 6.30, to me, that's like very early.

That's like a normal early. I have to wake up at that time because of my kids. But like to me, I begrudgingly do it. I don't want to wake up at 6.30 or 6.15. I find that very early. You know, like these... I go to bed at 9.30, so it's like 9.30. I don't know what time you go to bed. But I try to go to bed at like 9.30. Again, I value that like that first few hours of sleep,

that deep sleep are so important. I wake up, I try to, my mornings are slow, I don't try to rush and increase that cortisol right off the bat. So I'll do a bit of meditation and breath work, which have been super helpful in actually helping me, alongside with strength training, diminish anxiety, because I tend to still have remnants of that. And it helps with, stabilizes my mood, again, along with strength training. Well, how long do you meditate for?

Alright, so when I got back from Bali last year, I was meditating for an hour every day, but because of different requirements of life and having to do all of these things, you know, sometimes that's not realistic. I'll still do it. I'll just won't necessarily, it won't be like my first, the first thing in the morning. So if I have time, I'll do it later in the day. It'll be 30 minutes to an hour, especially on days that I need it. It's incredible. Once you establish that habit, it's, it's your body craves it. It craves just kind of going inward and, and finding that inner peace. But in the morning, it'll be, it would be 10, 15 minutes of meditation and breath work,

just kind of like reset, get ready for the day, take a walk with my dog, do about 30 grams of protein, which in the morning will be either a smoothie or, most of the time, yogurt with some nuts and walnuts typically, and blueberries, getting those coconut yogurts. I get full-fat Greek yogurt. Okay, full-fat. I do, yeah. I try not to, because again, when you're going, sure, look at like your whole day and where you're getting fats from,

and if you can afford it, I'd say try to go for that, because the more that you go for, like, the scam and whatnot, that's being processed a little more. So you're eliminating some of the processing steps by going with, like, a full fat. And I can, my body's okay with dairy, so... It's also more satiating. Like, you don't feel...

It is so much more satiating. It keeps you fuller and longer. Yeah, it does. And I think that's, like, a misconception. People think they're going for like the low calorie, but then usually they take the fat out and put sugar in that, and then it's worse for you. Yes, or some sort of a fake sugar that is just not what I enjoy.

So again, they're just keeping things more natural as much as I can. I'll do then for lunch another protein forward meal. So I'll be like perhaps ground chicken with eggs. I like including eggs daily because of the nutrition aspect that they provide. And that will be protein packed, which will be like a half a pound of chicken with like three eggs. That's what I eat too. I love that.

It's like the best. Yeah, it is so good. So good. I'll always try to do my best to include some sort of a vegetable that provides like the, again, antioxidants, like leafy greens, a ton of those at lunch and at dinner, and then fiber in terms of like, or in the form of, I prefer to do berries. And you know, it's not like I'm against fruits. I was in Bali, I was just having a big fruit bowl right before bedtime.

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Do you think people can overeat fruit? Because I eat, that's my weakness. When I want sugar, I'll have like pounds of grapes, which by the way is terrible, I know, because you can gain weight from eating like five pounds of grapes, it's sugar. It's still sugar. But what is your idea? Because there are some people who say, don't eat fruit.

What else are you eating in your diet? Like, fruit is carbs. If that's your preferred way of having carbs, I don't see anything wrong with that. Like, I just mentioned to you, like, I came back from Bali, and my preferred way of eating carbs there was eating, like, literally, like, a gigantic bowl of different fruits that had, like, bananas and watermelon and all of their exotic fruit like mangosteen and

everything, just different mangoes and I lost weight, I didn't gain weight from having. But then we go again to that individualistic response, you know, how does your body respond to fruit, how does your body respond to more protein and just keeping an eye out for those cues but I don't think that there's a general rule of thumb that like eating fruit should be banned. No, not that, but moderate. I would say moderate, not banned. Yeah, moderate.

And again, there are studies that say if you're, and this is more, even more important, if you are not balancing your lifestyle with like working out is to balance your blood sugar so that you're not getting those blood sugar spikes when you're just having fruit that's unaccompanied by like a protein or a fat. But a good idea could be to do that so that you can keep the blood sugar levels more controlled

versus it's spiking up and then just dropping. So for dinner, what did you say you eat? Dinner. So yeah, I start with the largest bowl of greens that you could ever see just because I enjoy it. I love greens. Me too. And I'm just so happy.

They bring me joy. I'm happy to have all of the antioxidants. And then again, I'll do like last night, I did chicken and I did this, you know, mix of like broccoli and kale. They were like sauteed with a little bit of quinoa in there. And yeah, that was my dinner. Do you snack? I don't snack throughout the day. I'll do perhaps like a post-workout.

Again, protein shake or yogurt. I love yogurt. Yeah, I shake or yogurt. I love yogurt. Yeah, I can see that. I love Albanian. I know you love yogurt. That was the thing, the go-to thing in Albania, yogurt. My mom made homemade yogurt, so that was always on hand. It's also an easy protein just to grab.

Yeah, it's an easy protein. You just throw some nuts in there and blueberries or raspberries and you're good to go. And then I do have a sweet tooth. That's where the recipes come in that I post. So are you like a... Because you said to me before we started, like, oh yeah, that's like a newer thing that I'm adding all this food stuff. I'm like, newer. I thought you were doing it for years. But have you always done that stuff, like these quick alternatives, or did you have to learn that to kind of, you want to expand your page with more food,

is that how you learned it? Like I said, I've always had a sweet tooth, and for me, it's never been eliminating things. Now I'm just going to not eat sweets. It's like, how can I perhaps utilize different ingredients to satisfy that sweet tooth? And again, I'll still have like a regular carrot cake, you know. I love carrot cake. It's my favorite. So it's not like about completely eliminating things.

It's like, okay, have this carrot cake every so often, but like, what about the other days? Like, you don't want to have a big slice of carrot cake every night, perhaps. I don't know. If it works for you, fine. It doesn't work for me, so I need to find replacements. Do you have an alternative for carrot cake? I never saw that.

I did make one some time ago. Yeah, it was really good. How did you make it? So you make... Oh, I love that. You start with carrots? Yeah, okay time ago. Yeah, it was really good. How did you make it? It was really good. So you make... Oh, I love it. You start with carrots. Yeah, okay, good. I can't remember the whole recipe, but like, I love the icing.

And how I made the icing was like mixing vanilla protein powder with, I think, like a coconut milk or something like that and creating this like thick consistency. And it came out really, really good. But it tasted like legit carrot cake. Can you send me that recipe? Because I didn't see that on your page. That's like my favorite thing ever. Sometimes, you know, it's the algorithm. Like, you know, it depends on how many people like carrot cake and then it gets pushed out or not.

You're 100% right. What's really popular now in terms of like in the fitness space? Like what are people you said like with the algorithm, that's how you can track like what's popular. I know just from like my, I know that like Metapos is super popular and so now everyone's putting Metapos specialists on their podcasts and doctors who are doing that. Like you can, that's how people track these things for podcasts. Right. And the hardcore fitness, nutrition space,

what have you seen has been very trendy? 3 a.m. wakeups. Oh, God, I know. I thought that was already over with. I'm like, yeah. Honestly, sometimes the algorithm is a guessing game, even to myself. Like, banging your head against the wall. It's like, how much harder can it be?

It's really hard to like, it's like whackable. You don't know, you provide, here you are, you provide, I was thinking the other day and it gets frustrating because you know, I feel like I'm truly providing value. Like I'm out there. Yeah, you are. Filming, you know, just really putting in the work with coming up with workouts and filming workouts

and putting out content that I think is really valuable and useful. And then you'll have other things that sometimes I find ridiculous take traction. It's like, okay, how I cannot compete with that because I never do anything like that myself. You know, that's what I like about you, though, because you're not gimmicky. There's no gimmicks with you. It's like what you like. You actually give like very like you said, very quality content. I try to. I mean, I think recipes always do great for me. So like people are interested in recipes.

I just need to do more of them. Yeah, well, they're hard to like, do you think of them? In between like moving and everything and, you know, I'm always filming like a little corner of the kitchen because I've been at an Airbnb for so long and people are like why are you filming in a corner of the kitchen? If I had a better area I would film in a better area. Really? I just have like a yeah because I chose location versus you know spaciousness. Exactly. Yeah. Do you think of all the recipes yourself? Yeah, they are a good inspiration. Like, I'll see a recipe here and there,

and I'll just try to figure out how to make that healthier. You know, I've done cheesecake before. I love cheesecake. Oh, I like that, too. I've posted my legit, like, regular no-sub cheesecake. Really? I make that at least once or twice a year. It's delicious. That's good, too. I'll look at that one.

What's your thoughts on fasting and women, or fasting for women, I should say? Again, I'll go back to studies. It's not supportive of women and their hormones. Fasting is not something that we should do. So don't do it. No, I agree. Again, it's like later, as we get in like late 30s, early 40s and beyond, like it gets even

more important to not fast and to not wreak havoc on our hormones. Maybe when we're younger, it's a little bit more forgiving, but even then, you're still affecting your hormones by fasting. And there is times in your cycle where you can be a little bit more lenient with that. But fasting, especially like training fasted is worse. Like if you're not heavily training, maybe you have a little bit more leeway, but if you're training fasted, that's a big no-no in my book. I don't do that. I don't even understand how people can, like, be a hardcore exerciser and then fast.

It doesn't make, it doesn't compute in my brain. Like, to your point, if you're somebody who's not really exercising, okay, maybe you could figure out a balance or like make it work, you know? But if you're a woman who works out every day hard, not just like the five minutes, but like an hour, let's say, I don't even see how it's possible to fast, because I'm star... You're just like me, I'm speaking, but in general,

like aren't you going to be starving and your body, like your body like needs those calories consistently and the hormone thing? Yeah. The other thing is, you know, like cold plunges. I was like, all the research I've seen is that cold plunges for women is really not a great idea. Yeah, there's more and more studies out there again and doctors speaking to that when it comes to women specifically. Again, men's makeup is a little bit different than ours,

not a little, a lot different. Like women are not just smaller men. Yeah, they're not. They have all this complexity of bones and neurological responses that are completely different from a man. So while you can still cold plunge, the temperatures have to be higher

and for shorter periods of time. Do you cold plunge? I used to, I don't anymore. I used to, and I would never do it, especially if I'm strength training to gain muscle. And it would be so hard to implement that like in logistically, like, okay, I gotta do it at least eight hours

right you know the man give like time eight hours or more after you've we have strength train it's just kind of like logistically it doesn't make sense so I choose to to sauna if I have access to it me too sauna is definitely a much more much much more beneficial thing than cold plunging for women. But again, a lot of people do get that they feel good cold plunging or taking a cold shower. If you could, possibly not do it for as long or for as low of a temperature. I think the issue probably is that people see these things on social media and then they're like, oh, okay, I guess this has to be good for me. And even though they don't want to do it and they hate it,

they force themselves to go cold plunging, well, because they saw Joe Blow doing it. And it's like everything in life, there's always that pendulum that swings. There is, till there's more research and then it's like, don't do it. Exactly. I think this is what's going to happen with all these GLP-1s and stuff. Like, yeah, it's great. You're losing all this weight. Yeah, but you're also losing all your muscle and your face is gaunt. And we don't know the long-term effects in terms.

Exactly. No one does. I've never been, myself personally speaking, want to jump on any bandwagon because I always think of like, what are the long-term effects of all of these things? And plus, what can you rely on that cannot be taken away from you? Like, working out and nutrition can never be taken away from me. Like, I can work out on top of a mountain. Yes.

I can try to, you know, make healthier decisions when it comes to nutrition. Even when you're given things that are not the best for you, you can still kind of figure out, what can now be taken away from you? That's what I always try to think. Right. And also, how about supplements? What's your take on supplements for the same reason? Do you rely on any specific ones that you think are really important,

or you just think if you eat well? I think if you are able to eat well and again rely on that to get your protein and to get all of the supplements that you need, your vitamins, because you're eating vegetables and fruits, but if you need to supplement creatine and protein powders are so well researched and have been around for so long. So those are things that I'm not opposed to taking. And I do supplement with protein powders, as I mentioned, protein shakes every so often. And then creatine, I'll stick to, I don't do five grams, I do about three grams a day.

I'll stick to, you know, I don't do five grams. I do about three grams a day. And I'm not necessarily super consistent with it because, you know, I love all of the research behind it but I also, I've checked my levels of creatine before I even took creatine and I never, and they were perfectly fine because I do consume red meat and all of the other foods that are a good source of creatine. So it's like, do you need to, what's your baseline?

And then you supplement from there. That's my belief. And by the way, again, like this is like you're very, like, this is what I like. This is why I like you because you're so practical and it's not, there's like, there's no, like I said, there's no gimmicks with you. It's no hype. Like you say it how it is. And that's true, like we can get our creative team, we can get everything from food. And then what we should all be doing before we start supplementing it all is know what

your levels are. Because I do take two and a half grams, I take a half of the five grams, I take Momentus, we talked about it earlier, because it's really clean and I like the company. I think they do a great job with like their, they have this NSF certification, so it's very high standards. But I've only been taking two and a half, but I'm taking it not for my body. I'm taking it because the research says it's great for brain health. Yeah. And that's why I even supplement, you know, because again, while my levels are fine,

there is that research there for brain health and cognition, exactly. And knowing again, like I said before, the two women, two out of three patients with Alzheimer's are women, that is a scary, statistics. So whatever we can do, and again creatine is shown to be helpful with cognition, strength training is like undeniably proven to be helpful with cognition and preventing Alzheimer's. So why not do that? My mother unfortunately just got diagnosed recently with Alzheimer's. So I'm sorry.

Thank you. I appreciate that. And so I'm like hyper like, vigilant and sensitive to this. So I'm all the thing like the strength training and like you said, the creatine, the strength training is massive though. You know, when my mom was visiting me, she I'm Canadian, she came here to visit recently. And I had a trainer who trained her every day with weights, like heavier weights, not two pounds, but like I said to the trainer, I want you to train my mom like a person that you would train who needs to get

physically strong and fit and don't be easy on her. Like don't give her three pounds. Give her, try her with five, eight, whatever, and if she can do it, give her a heavier weight. Anyway, I did that for a week, and I'm not kidding. I actually saw my mother's, like, cognition and her ability to, like, she was better with her, like, verbal communication. Like, she was not losing her words as often.

She, her memory was, like her verbal communication. She was not losing her words as often. Her memory was slightly better. I'm not saying in a week that it changes, but I'm saying that just shows you. If you're actually challenging yourself with these things, incrementally, there's a difference. Absolutely. Absolutely. And the longer that you do it, I know we don't think of it when we're younger, it's more like aesthetics and work.

But if you start from as early as you can, keeping in mind what these things will do for you long term and down the road, your future self will thank you. Totally. What do you think about, just in terms of some exercises, do you think, if people don't have a lot of time, let's just go with this for a few seconds, do you think that squats is the best lower body exercise? Or do you think there's a better...

If you can give me the top five exercises that people should do, no matter what, What would you give, what would you say? I personally, I love Bulgarian split squats. So why do I love that is because it includes, and I'll give you, how about you want five or you want two? Give me three if you want. How much time we have? As much as you want to give me.

Squats are great, deadlifts are great. So those will be on the top of my list. They're great, include those. But can you include something that challenges your body with balance as well? And that's why I love Bulgarian split squats. And I just discovered and did this. I don't know if anybody else has done that before.

But going from a Bulgarian split RDL into a squat, it's an incredible exercise. Give it a try. Really? Yeah. So back leg lifted, you're going into that RDL, almost like supported RDL, and then going into a squat after that.

You can definitely progressively overload in terms of like lifting heavier, but also like challenging that balance, which is so important for us to work on especially as we get older and maintain. For an upper body exercise I would pull ups because it's working that grip strength that's working most of your upper body, even your core, your arms. So it's like all of these exercises that you get the most bank for your back.

So those, you know, Bulgarian split squats and then for upper body, it is pull-ups. Not chin-ups, right? Like actual why? Chin-ups fine too. Yeah. Yeah. Again, because you're working on that upper body strength, you're working on that grip. Similar muscle groups that you're working on, you're working on your lats primarily. So in each group, those kind of would be my two. And then farmer's carries are a great exercise, again, because of that grip strength. That is so important. It's an indicator of longevity as well. Yeah. How about a core exercise?

A core exercise. I love leg raises like hanging leg raises, but there are so many other things that you can do. You know, you can the other just the other day I recorded a single leg. So you're holding one leg up one foot is planted doing kettlebell curls to forward press because it's utilizing your core for stability. So I love specific core exercises, like say hanging like raises or knee tucks. Again, that's kind of working your grip as well and working your core to a high degree, almost isolating it. But I also love incorporating some of those other movements that are more stabilizing of your core.

What you're doing is what I get to say, like the Bulgarian, because we're also, I think we're very imbalanced, right? Yeah. And it's good to do that just in terms of balancing our body, but that stability piece is like really, really important. That's why I'll always include on lower body days, you'll see people have four exercises. It'll be like a squat and an RDL and a hip thrust and abductions. Like where is your stability component?

Sure, if you're just looking to maximize just glutes, but I love to think of all of the other aspects that you can include without taking too much time. So, efficiency, but also being effective, not just in an isolated way, but in a long-term way as well. What do you think of hip thrusts? I like hip thrusts. I include them on most of my lower body days. Do you not? I also find it's not working well. I feel like you have to be in a perfect position. Yeah, the setup is definitely... So you have to figure out what setup works for you and your physique.

There are certain hip thrust machines that just don't work for certain people. And there is a setup with a barbell that doesn't necessarily work for everybody, but also you have to adjust your feet to where it works for you. You just have to try what works out best for you. And I don't think there's one exercise that you absolutely have to include. You can find variations of that. You can perhaps, instead of a hip thrust, because it doesn't work well for you,

you can do glute-focused back extension. It's just with that, you can't load as much weight as with a hip thrust. Right, because it's hard on your back. It's just hard, period. Also carrying it. Carrying it. What about plateaus? I think that, like, we talk a lot about when someone's a beginner. What happens when someone's actually intermediate or more advanced,

and they're working out a long time for many, many years, and they're very consistent, but now they've hit a plateau? How can we, like, how can we kind of, what do we do? What do we do when we get to that place? Like, have you changed your routine? That's what I would look into. Have you been doing the same thing over and over again? Perhaps it's time to just change things up and you can still perhaps utilize,

let's say, an RDL, but can you perform it slightly differently? Can you perhaps do a Bulgarian split RTL? Just changing things up. I know sometimes we get into like habits. I can get into that myself. And it's just like, yeah, changing things up. I think it can do wonders. For me, like I change things up pretty frequently.

I still keep the basic, the movements are the same movements, but I'm just like slightly altering them so that I can satisfy, you know, just again, my novelty desire, but also not plateau. So you don't really plateau. I don't think so. You're so lucky. Well, no, because I think when you do it for such a long time, we all go into like the, I mean, I know I do, but we go into autopilot, We'll do the same things we do all the time because it's like, Changing things up.

Right. And I think, you know, again, if you listen to yourself, if you apply a little bit more of that intuition, like you all have times when I'm like, again, when I went to, I just came back from Bali, I incorporated a lot of power yoga when I was there. So I was still strength training, but I was also doing an hour, an hour and a half of power yoga on a lot of days, on most days. So, it's just incorporating new things, challenging your body in a different way, could be very helpful. I forgot to ask you about those things. I was going to ask you about Pilates and yoga.

Pilates is a big one because it's super popular for women, for girls. They love going to Pilates. What's your take on Pilates? We're actually just bringing Pilates onto the We Rise app. We're starting a new challenge and maybe by the time that this is live, the challenge would have started, but it will still be available in the app. So it's great. Yoga, Pilates, I love incorporating them, but never in the place of strength training.

You cannot replace strength training by doing Pilates or yoga, unfortunately. I'm sorry to say that, but there's nothing that replaces strength training. It's great additives. There's a place sorry to say that, but there's nothing that replaces strength training. It's great additives. There's a place and time for that. And it does definitely help in other aspects. You know, I love yoga because it gives brings me into a certain type of flow. And while I can get in the flow with with strength training, there is a different kind of a flow that yoga or Pilates will bring me in or create a different connection with the body. So I think all of these components have a place and time,

but never in replacement of strength training. Yeah, I tend to agree, but I think everything becomes like you were saying, trendy. Yeah, and it's all or nothing. Right, exactly. And I think what happens is we see some girls who go to Pilates, and they look super lean and they look like dancers. But usually that's their body type.

I think that you can get a stronger core from doing Pilates, and I think it could be a great workout. But like you said, I don't think that it supersedes the strength training, the benefits. Yeah, and a lot of the time, it's like what you're not seeing behind those lean bodies that's painting a better picture. And what you're not seeing is perhaps the lack of muscle. If you're not strength training, there is, I mean, I ran into a Pilates teacher at the gym

and she was asking me about different things that I do and what I'd suggest because she's like, I've been teaching and doing Pilates for so long that I lost my butt. Yeah. And what did you lose there? You lost muscle mass. Yeah, totally.

So, unfortunately, that's the reality of things. And again, like I said, we're bringing on Pilates and yoga in the future, but never in replacement of strength training. And I'm going to give a caveat to that. If that, at the end of the day though, is the only thing that is going to help you move, then by all means, then do that. But it's like, don't be surprised that the results or be okay with the certain type of results from just doing yoga or just doing Pilates.

And that's okay. It's again, it's your choice. And if your choice of movement is that, and that's absolutely the only thing that you want to do, then that is fine. There's no absolutes in my book. It's, again, it's the, you know, you know the benefits to everything, to strength training, to simple movement.

It's like your choice at the end of the day what you want to do with those. Options. Options. Yeah. Do you train anybody else? Or is it just Kim Kardashian now? Or, because you have your clothing line? You have your app? I train millions.

I was going to say, I was going to say you train millions. You train anyone one on one. I don't train anybody else one on one. It's just there's no time in the day. It's just so tasking to do all of the filming and providing posts and then being running the We Rise app, being the head of the company for the We Rise app. Zentoa, we unfortunately shut Zentoa, the clothing line down. You did? We did just a couple of weeks ago or something like that.

It's unfortunately being a small fish and the clothing line industry is really difficult to get the pricing that will help you stay competitive. And I'm always looking for quality and the quality comes with the price. Yeah. You know, once we actually lowered the prices and people actually mass tried the clothing, now they're like, can I get more? I'm like, sorry.

Really? Yeah. the clothing now they're like, can I get more? I'm like, sorry. Really? Yeah, just the quality was unbelievable reproducing in Portugal, but unfortunately, just couldn't compete. And when the return on investment is not there, then those resources can be taken and applied to the We Rise app, which is, you know, clothing is great, but like my mission in life has been to help as many women as I can to step in the strongest and healthiest versions of themselves and all aspects of life. And that's what we rise is there to do. I think the resources are better applied there. That's amazing. Is there anything else I forgot to ask you? I don't think so. I don't know, this actually may work out with me, but that's besides that. Besides that, let's say I think...

When I'm back in town, we need to... You promise? I'm going to hold you to that. Yeah, absolutely. I'd love to. Because, I mean, even that little RDL Bulgarian, I love that. So, for people living under a rock, if you haven't heard, I don't want to say your name. Sanada. Sanada. I don't know why.

I know there's so many people that come and like, you know, that approach me and see me like just walking around or whatever and they're like, I've been following you for so long, but please can you tell me your name? Exactly. I mean, that's the thing. I keep on, I'm like, okay, I don't want to say it wrong. Follow if you know her she's got great stuff on Instagram. Are you also on TikTok? You said? TikTok, YouTube. There's a following there as well. Just the largest is on Instagram, but YouTube, TikTok.

And the app is called We Rise. We Rise. We Rise.xyz is the website and the senata.greca is me everywhere on Instagram. I love it. You guys have to see her workouts and her abs. It's like sickening. But anyway, I'm not jealous at all. You look amazing. Oh, thank you. Thank you. But listen. I can see the veins, the arms, the shoulders. Thank you. But listen, I look this is amateur hour compared to you. Oh, stop.

Oh, seriously, it's amazing. OK, well, thank you for being here. Thank you so much for having me. I appreciate it. Absolutely. It's been such a pleasure. It's a pleasure as mine. And I'm going to keep you.

I'm going to hold you to what we just said. Yeah, and this worked. Do you like it? I like it. Hey, Magic Mind, did you hear that? OK, this is... All right, if we want to work with Sonata. Yeah, I'm going to hook you up to them right now.

There you go. There you go. So there you go, Magic Mind. We have another one. We've converted another newbie. No, it's good. I don't know what it is, but I feel awesome. It's great.

And you didn't even have the caffeinated one. No, I'd probably be just like running in circles right now. Wow, that's amazing. Spider woman. That's great. And you didn't even have the caffeinated one. No, I'd probably be just like running in circles right now. Wow. That's amazing. Spider woman. That's amazing. Wow. Okay. Well, I'm going to hook you up with them. All right. Cool.

Bye everyone. Bye. Thank you.