Off The Vine with Kaitlyn Bristowe - Senada Greca | Fitness Expert & Kim K's Trainer Shares How to Eat, Train & Recover Like a Celebrity!

Episode Date: March 4, 2025

#820. We have fitness expert & Kim Kardashian’s personal trainer, Senada Greca, joining Kaitlyn to talk about all things strength training, nutrition, and breaking free from toxic diet culture. Senada opens up about her personal struggles with an eating disorder, the importance of building muscle for longevity, and why your metabolism isn’t actually slowing down with age—it’s your lifestyle that’s changing. She also spills the story of how a viral yacht workout caught Kim K’s attention, shares her thoughts on cold plunging and saunas, and explains why moderation—not restriction—is the key to a sustainable diet. Plus, which celeb is on her dream training list? And can just five minutes of exercise a day really change your life? Tune in to find out! If you’re LOVING this podcast, please follow and leave a rating and review below! PLUS, FOLLOW OUR PODCAST INSTAGRAM HERE! Thank you to our Sponsors! Check out these deals! Better Help: Build your support system, with Betterhelp! Visit BetterHelp.com/VINE to get 10% off your first month. Audible: Go to Audible.com/Chrissypodcast or wherever you get your podcasts and start listening today. Progressive: Visit Progressive.com to see if you could save on car insurance. Apartments.com: See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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All the fine. Hey, everybody, welcome to the pod. I'm your host, Caitlin Bristow. Today, we have Kim Kardashian's personal trainer Sonata on the show. I would do anything for her muscles. Like, she flexed in one of my photos with her. I was like, I gasped. I gasp. Everything you would need to know about fitness. What is a macro? Where do we get started? How much protein do we need to take? How much water should we be drinking? And she has an

incredible program that I am definitely going to follow. Enjoy this podcast with Sonata. First of all, I don't mean to be creepy, but when you took off your jacket, I'm like, how do I get my arms to look like that? You have a program, obviously, that people can follow. And, you know, I find it so fascinating that right now in the world, we are so invested in protein and actually lifting weights. Are you so happy to see this change online because it's, it's definitely becoming a thing. Oh, it is. Yeah. It is becoming a thing and I'm so happy to be a part of this kind of revolution of women lifting weights and consuming enough protein. I'm not on the be as thin as possible bandwagon. I'm like, thank goodness that that changed. Yeah. Women are so

strong mentally and physically and I just think it's so empowering to feel strong. But let's take it all the way back to the beginning. When did you start your fitness journey? I've always been active. Always. So when I was a kid, I always was like on trees, climbing, getting those fresh fruits. Yeah. I could just see you like scaling a tree. I was. I was born in our brain, Albania. And I scaled trees, jumped on rooftops to get like the ripest fruit. Because again, you had limited resources. So you had to whatever was available. And I love that. And I still to this day, if I see a fruit tree. Do you really? You still climb it? I'm fascinated by it.

So you'd say it's kind of like part of me. Yeah. And during my teenage years, kind of shifted. I started to develop eating disorders and body dysmorphia. So I was utilizing, working out, and even being in sports as a way to stay as thin as possible. Interesting. What age did you say you were? It started about 15 when I moved to the United States.

It was a huge transition. You know, my body was changing, being in a new culture, kind of. being made fun of a little bit because you're dressing differently yeah you look different you have a major accent so now what can you control and what i thought that was controllable was the weight was what i ate and shrunk myself to very dangerous proportions to where my teachers were like okay you can't participate in sports you have to go to therapy wow so i did that still like the that persisted for years till well into my 20s. Yeah.

And it was just going through this like yo-yo of like being a little bit curvy or super skinny, not eating enough, then binge eating. And because you can't just sustain such a strict diet. No. And why do people think that they can? You know, like is it? Yeah. And I only say this because I was this way as well.

I went through so many phases in my life. I definitely still to this day have body dysmorphia. It's, I would say pretty severe, but I've worked on it for so long. But I grew up in a ballet world where I was standing in front of a mirror with all these girls and we would try and be as skinny as we possibly could. I gained weight when I moved away for a dance scholarship when I was 19. And I thought, I was always so tiny. I was like, I can't gain weight.

So I would eat whatever I wanted. And then people around me started making comments about my weight. so then I really was like psycho about what I ate to get skinny again. I wanted to be skinny. And I just, I don't know why we think we can maintain this lifestyle that will basically make us sick. Yeah, because we're not thinking about long term. Yeah.

It's all about like the now. Like I didn't care that it was affecting my long term health. Right. I didn't care. Like, I just wanted right now to accomplish this image that wasn't even, I didn't even know what that image was because I was getting super thin and it still was not enough but so because it was unsustainable and because it was unhealthy and it kind of also brought on other disorders like new disorders and depression anxiety so I had to figure out like what is this more sustainable way of living

right so started to strength train nurture my body to now like sustain this this this aspect of of activity, the strength training, and that kind of shifted everything. It shifted my perspective on training for health and longevity versus for how I look right now. Because I always say, like, the appearance, the aesthetics are a byproduct if you're doing the right things for your health long term, whether that's working out, whether that's recovery, sleep, nutrition, and all of those aspects. I feel like a lot of people, you know, get intimidated by health journeys or starting somewhere, especially with lifting weights, especially with, like, you know, getting as much protein

as you go. Where should somebody start if they're interested and they do want to think about the longevity of their health? I always say start, first thing, just start and then start small. So start small because you want to establish that habit over time. You don't want to bite more than you can choose. So you don't want to, like, say I'm going to work out seven days a week or six days a week. Start maybe with two, three days.

Exactly. Start with two, three days. start with 20 minutes. If you can't do 20 minutes, start with five minutes. Establish that habit. They'll take you far. In wanting to create that habit, make sure that you're scheduled in and your schedule. So like your scheduling meetings, for example, throw that in your schedule. So like from whatever that works for you, seven o'clock, I say when you're first starting out, it would be great if you can have it in the beginning of your day so that you don't leave it up a chance later on in the day when like stuff happens life happens so and then decide where are you

going to do it so it's like where what time what are you going to do make sure that you have a program that you follow so that you're not you're eliminating some of that anxiety of having to figure out what you're going to do so and then whether it's at home or at the gym if you're going to the gym familiarize yourself with a gym so that you're not just kind of like wasting that time that you have space for working out to just like walking around the gym and getting overwhelmed And I guess, yeah, I guess a follow-up program, start small. Start, like I said, like, you've only five minutes to create that habit. Yeah.

And when it comes to, like, eating protein, you know, there is obviously optimization of how you have protein, like starting the day with, like, 15, 30 grams of protein. But if you can have the protein in a day, start with that. Like, can I have at minimum, like, 0.8 grams per pound of body weight in a day? Have that however you want at first. And then if you want to optimize, then you can start the day with 30 grams of protein. You can bookend both sides of your workouts at the beginning and the end with protein and some carbs. So get to the needy-gritty once you have the foundation down. I think about this with getting protein in.

Is it, you know, like this one woman, I met her at a wedding and I admired her body. It was just strong and beautiful and healthy. She was glowing and she was probably 65. And I said, what are you doing? And she talked about protein. And she said, if you can't eat it, drink it, like just find ways to get it in. Is it okay to be getting protein from like a collagen powder and not just like grilled chicken and steak and everything?

Because I wake up in the morning and I do two scoops of this collagen that is like this beef collagen that has 20 grams of protein in the two scoops. So I put that in my coffee and then I eat protein oatmeal. Then I do my workout. And then I will have eggs and a shake after, which I'm like, Okay, boom, that feels good. Yeah, yeah. But is that, I just worry so much because I'm like, oh, gosh, now all this information's coming

out and like, don't get this packaged food and this packaged food. But getting protein from those kinds of powders and stuff, is that okay? Yeah, as long as it is a full protein, a complete protein. Okay. Because sometimes collagen powders don't necessarily contain all of the necessary amino acids that your body needs from because we don't necessarily need protein. We need the amino acids that are the essential amino acids that are in protein. So if you can get all of those in a powder that is clean, that is sourced in a sustainable way,

and that doesn't have any heavy metals, like third-party testing. Like, that's absolutely, that's an easy way because it is hard for a lot of people to consume, let's say I'm 138 pounds, like 138 grams of protein a day. That's difficult. That's a lot. Is that what you're supposed to do is eat your body weight of? So, like, the guidelines have actually changed a little bit, but at minimum, 0.8 grams per pound of body weight, I stay more around, like, one gram per pound of body weight. You can go a little bit higher too again, but are you, then you go into, like, are you supporting that consumption with also working out in strength training?

Yeah. What is, like, some crazy conspiracy theories you hear about, like, consuming protein or, like, I feel like people always, you know, have another side of things. yes you'll mess up your digestive system that you're going to be backed up for days oh really i mean obviously get it like um have your fiber and and help your body help your physique kind of like basically get all of the nutrients but process protein that way as well but yeah there's no that is demystify that that is that myth is put to rest as far as like protein not being good for your digestive tract yeah yeah i've never been more regular in my life everybody But that's so interesting because I'm like, I really am enjoying that scene on social media that like more people are lifting weights. I started lifting weights probably six years ago.

I love it. I love it so much. I love how it makes me feel physically, mentally. In every way I actually find myself getting depressed if I, and I'm like, oh, of course I haven't been working out or lifting weights in a long time. And it's really helped me shift my perspective of not what my body looks like, but what my body's capable of. And that really helps me. On the other side of social media, there's all these things like now. I'm reading vegetables aren't even good for you and this and that and the other thing.

What do you have a program that people follow that is like what you do, what you believe in? Tell us about that. I think there is just so much misinformation. God, it's crazy. And it just creates a lot of anxiety. Yeah. It's like I say, eat your vegetables, even eat your fruit, obviously not overdoing it and perhaps pairing it with like a protein or a fat so that you can manage your sugar levels.

but you get so much, there's nutrition there, there's nutrients. So it's ridiculous when somebody compares like an apple to a donut. Like, come on. Like, that's not the same thing because you actually are getting fiber and you're getting certain nutrients from the apple that you're not getting from a donut, no matter if their sugar, you know, content is the same. Like, that's a ridiculous comparison. It's actually comparing apples to donuts.

Literally. Literally. So, like, my mom will send reels about spinach, like, spinach is bad, like, mom, like, put, put that stuff aside, you know, sure, some people can digest spinach that's cooked better than uncooked spinach, so cook spinach, cook the spinach. Some people might have a problem with the oscillates, but I don't know that they're consuming enough to have, which is what spinach contains, which is what some of these people are claiming, you know, that it's not good for you, but some people are completely fine with it. And again, they're not. consuming it in the amount that it will affect them do you have like a but there is in my app we do provide you provide programs yeah meal programs for people to to follow oh okay so that you know you're inputting the information in the we rise app you're putting in all of your information and then what your goals are and then you'll spit out like a meal plan beside obviously the workout program but also a meal plan and then you can you know you're like i don't like salmon something you can switch up

whatever. Oh, okay, great. How do people get your, tell us about your program? Oh, we're going there already. Yeah, let's jump in. It's a Weirize app. The best way to go about it is to go to Weirize. X, Y, Z, like W-E-R-I-S-E. Yeah. Dot XYZ. How do you feel about the word diet? I don't like the, so diet I use in the sense of like, this is your regimen of food for the day, but like in the diet sense that we've been hammered over the head with, like diet culture, I hate diet culture. agree. I feel like we need to redefine what diet means to people and it really just means what you're consuming. Exactly. It's your meal plan for the day. What do you think the most important things to focus on? If we're using the word diet in a healthy, mindful way, what is the most important thing to focus on? Consuming enough protein. It is. Protein is essential. Yeah. Literally, like there is

no necessarily essential nutrients and carbs, but like protein is essential for most of your, most of the functions, most of the biological functions of your body, from, you know, muscle synthesis to your bones, to your brain, to your heart, like every, pretty much every single biological function in your body is supported by protein. Wow. And then obviously carbs are helpful in your instantaneous energy in consumption of fiber, and then fats, obviously, for hormone health, brain health. So all of those play a role. And we've villainized carbohydrates for so long. And it's just because we're just not consuming the right carbs. What are the right carbs? Well, it's the complex carbs, carbs that don't just spike up your blood sugar, you know,

like a donut. Yeah. You know what I mean? But if you're consuming like quinoa and ancient grains or sweet potatoes, like complex carbs. And then if you're consuming bear, Like, I love berries, and it's another source of, like, healthy carb, but also, like, amazing antioxidants. What else? And greens, as many, I have as many, as much of dark leafy greens as I can. That's, like, my, how I start my dinners, like, the largest bowl of leafy greens with olive, oil, olive, oil, lemon, and salt and just onions, and that's how I start. If people watched me in my house, they would laugh. I live alone, and I think sometimes, like, I will just go, if I'm hungry and snacky,

all that go and I will just shovel spinach. Just raw dog spinach right down. I love it. That's amazing. Okay. I don't know why. I'm like, I've never raw dog spinach. I've raw dog at every couple hours. It's just something. I like grab handfuls of it and I just shove it like that. I don't know, but I think people get overwhelmed back to the protein thing of taking it all and how that's the most beneficial thing for you. How can people get in protein if they're, you know, people are like, I don't want to shove another steak down my throat or chicken, like, how do you recommend getting the right amount of protein? Ideally, you'd want to include some of those sources because it contains, they contain a lot

of nutrients, and the best type of protein is, unfortunately, from animals, is animal protein. But if you are unable to, then you can, tofu is a good source for vegans. Yeah. You have to be careful, like, Kinoa Kinawa is not necessarily, like, a complete source or a good source of all of the amino acids. but weight protein or even vegan protein can be good sources to add. My girlfriend laughed to me when I was like, I'm going to ask her about this. And my girlfriend was like, most people know that.

But I don't think most people know this. What is a macro? Macronutrients. So these are like the basic nutrients that your body needs. So macronutrients are protein, carbs, and fats. Okay. So those are like the big things. Yeah.

And then you have the micronutrients that you find in, you know, vegetables and fruits. and all of that. Okay. And so what is like people always say about calories in versus calories out? I feel like macros and calories in calories out, I'm overwhelmed already. So the calories come from macros. Yeah. So there is four calories per gram of protein or carb.

And then there is nine calories per gram of fat. Okay. So say you have something that contains 10 grams of protein. Yeah. That is 40 calories. So four times 10. That's 40 calories come from. Micronutrients don't necessarily go towards that.

Got it. Does that make sense? Yes, it actually does. So that's where we kind of put together the amount of calories you should be consuming in a day. It's coming from protein. It's coming from carbs. And then it's coming from fats.

And you can play around with those components, but there's ideal ways and ideal percentages they should be consuming protein, carbs, and fats. Do you suggest doing the carbs more in the morning and not so much at night? I just spreading them out. Spreading them out. Yeah, spreading them out just so you can give your body a balanced, you know, nurture your body in a balanced way. A lot of people, what they do is that they start the day with like just protein or, you know,

not a lot of carbs and then they end up binging carbs at night. And, you know, that's not necessarily the best way to nurture your body. So if you can spread it out, that will, kind of reduce that potential of over-consuming carbs at night. This show is sponsored by BetterHelp. You know what we don't talk enough about is the fact that we're not meant to figure everything out alone, even from me, hyper-independent Caitlin, which is also a trauma response that I learned in therapy.

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Visit betterhelp.com slash vine to get 10% off your first month. That's BetterHelphelp.com slash vine. Okay, let me ask you something. How often do you take time for you? You know, like to grow, reflect, maybe even. even laugh, a giggle a little? Well, I've got your new go-to, and it's self-conscious with Chrissy Teigen on Audible. You know Chrissy, she's hilarious, she's unfiltered, and just like us, figuring it all out as she goes. And on this podcast, she dives deep into personal growth

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Expand your self-awareness, gain valuable insights, and become more self-conscious. New episodes drop each week. Go to audible.com slash Chrissy podcast or wherever you get your podcast and start listening today. I wanted to know about like hit workouts because I think a lot of people, me included, used to think I'm going to do a Barry's boot camp every day and I'm going to spike my heart rate and I'm going to run and I'm going to, you know, like get in the best shape by doing that. Like what would a spread out week ideally look like for someone who wants to build muscle and get lean? I mean, I think there is a misconception with like strength training and not getting you lean. I think strength training is how I stay lean. Yeah. I wouldn't say that I contributed to cardio. because I don't really do much cardio. See. My form of cardio is doing a full body circuit one day a week. And then I do sprints two days a week after my upper body and an ab training.

Okay. And is this all on your app too programs like this? Yeah, yeah. Yeah, absolutely. So I do, like just to break it down, I do three days lower body, so glutes and legs. Yeah. I do two days upper abs with sprints. It's just five sprint intervals of like 20 to 30 seconds. going like 100% all out.

Yeah. And then I do a full body day once a week in a circuit format. So it keeps my heart rate up with like minimal rest. Yeah. And that's pretty much, you know, like Sundays will be my like active rest day. Yeah. I can do maybe a dedicated like ab workout at home or something like that. And if I need to take a day off here and there, like if my body is like, okay, today I need

a break. Yeah. Then I do give it a rest. What about like getting 10,000 steps today? That seems to be such a thing for people. You've got to get 10,000 steps a day. Do you believe that? It is beneficial to keep your body moving because even if you're working out for like an hour

a day, you're not eliminating the need for the body to move the rest of the day. You should get up throughout the day, move, go for a walk. You know, I do a couple of walks a day. Yes. Which kind of help with those steps. But it's a good measure to get the steps in. I have two dogs, so it helps because I walk them twice a day. So I get my steps in.

Yeah, same, same. You have two dogs? I have one dog, but I... What kind of dog, yeah. Multi-poo. Oh, sweetie. A little 12-year-old multi-pooh. Oh, sweetie.

I love dogs so much. How did you get into training high-profile clients? They approached me. I never, it wasn't... Did you build your social media and they came to you? Yeah, yeah, I just built my social media. I think there's been a lot of like viral moments and I, one of the viral moments was me doing an ab workout off of the side of a yacht.

really? Yeah. So I think that was the video that Kim saw like a couple of times. She was like, okay, I think I'm going to, you know, reach out. I'm no people reach out to her. Really? Yeah, that's how she told me that that was the workout that convinced her. So sometimes, you know, doing a silly workout on, you know, like a nap workout. And the thing is, if you're doing what you love, things start aligning for you. And you're clearly passionate about fitness and you know what you're doing. and all of a sudden, Kim Kardashian's reaching out to you to train her. That's pretty impressive. Yeah, it was a surreal moment.

And it goes back to what you were just talking about, about strength training and nurturing your body correctly. Yeah. So it was, yes, of course, like training Kim and wanting to help her, but also like the image that she represents to a lot of women. Yeah. You know, so if I could influence that image and support her and wanting to become strong,

then I am supporting. many millions of women that you look up to her. Oh, absolutely. And I heard her talking on, she was, I can't remember what she's on everything. So I don't know what it was, but she talks about how she will like just lift weights for two hours a day. And I think that really shocks people because I think so many people have the wrong impression about weights.

Yeah, they do. So it's good to have a voice like that with somebody that has so many followers, be like, no, lift weights. So I think when people think of strength training that have these images, of like really bulked up women that have a ton of muscle that are competing at the highest level of bodybuilding. And it's for them, there's so much dedication that goes behind that and potentially, you know, other things too.

Yeah. To achieve that level of physique that most women could never. Will not. Yeah. Absolutely. It's that, you know, that I don't want to get bulky thing. I think that any trainer. It's so debunked right now.

Yes. Yeah. I like that. For the people that are naturally in the best shape ever, like the dedication that goes behind that with nutrition and working out and all of the other things that go into it, it's, for a lot of people, they would need to put that same amount of effort, which is a lot. And most people, there are studies that actually say that most people that do lift, and for women, it's only like 26% of women. Maybe it's a little bit outdated because, again, we don't

have like extremely current data, but only around 26, 27% of women lift weights. And when they're lifting, they're choosing a weight that's not even half of their one rep max. Maybe it was like 53%. So you're basically not choosing a heavy enough weight to recruit that muscle hypertrophy, like the muscle building that. Right. And people have to understand that like you said earlier, it's starting small. You build your way up to being able it. It is working out in lifting weights, I do believe, is very intimidating. But once you start and you have a trainer or you have a program to follow and it becomes less intimidating, then you get empowered from it.

And then you're like, I can do anything. Absolutely. It translates into so many other areas of life. It's not just about like the physical strength and how you look, but it just gives you a different sense of like motivation and confidence that I've never had from anything else. Wow. Yeah. That's really cool.

Where did you live before L.A.? L.A. is still not home 100% believe it or not. Oh, really? But Miami, I've lived all over the place. Miami, New York, Washington, D.C. Do you just come here to train celebs? Pretty much. Wow, cool.

Yeah, yeah, yeah. Wow, that's fun. Yeah, now we're figuring out where the next step. Yeah. We need some roots. Who was your first celebrity client? B.B. Rexa. Oh.

It was my first celebrity client. and it was during COVID. Yeah. We did it over FaceTime. Oh, you did? Yeah, she worked out over FaceTime. She's such a champ, you know, to just push through. Because like on FaceTime sessions is not as, you know, motivated when you have somebody that's there,

which a lot of people need. There are some people that, you know, don't necessarily need that. They prefer to work out on their own. But yeah. When I started like really training, I went on dancing with the stars and it was during COVID. And so I was working with my trainer over FaceTime. And, yeah, it's hard to stay motivated when they're not there. And I was in an apartment room.

I was, like, using towels to, like, do certain things and my feet. And, like, you just had to work with what you've got. But that's, that's, do you only train, like, a higher end client or, like, I guess because people can go into your program and kind of be trained by you through that. Yeah, I mean, I do. So I have a couple of businesses that I run, which is, like, the app, the We Rise app, and then the clothing lines and to us. So honestly, my time is like super limited.

Yeah, I can imagine. So it's impossible to even train two people a day. Yeah. Personally. Like that was before now. Right. No chance. The app went live and everything got to the point where it is now.

But it's, yeah, it's time consuming. Yeah. Well, good for you. That's a lot of hard work. Thank you. Yeah, that's very impressive. What would you say to women who feel discouraged because they think they'll never even reach the level that they want to be at? It takes time.

Yeah. It takes time. Give yourself, yeah, give yourself some grace and be patient with yourself and allow to just make it a habit for the long-term health versus like wanting to see those results. If you're wanting to, if you make it about aesthetics, they're going to take a little bit of time. So you're going to get discouraged. But if you make it about how you feel in your body when you do work out, how that's impacting your long-term health, then it becomes more sustainable. Then it becomes about the process versus the end goal. Yeah. What would you say is the biggest fitness myth that you would debunk?

I mean, we already talked about the biggest one, which is women are going to get bulky if they lift. And, you know, that protein is going to give you GI issues, which I think a lot of like the GI issues now is from not consuming, like enough protein, not consuming enough of the other nutrients as well, like proper carbs and fats. How important is it to drink water every day? I'm the worst. I know. Join the club. I'm not that great at it. I need to like carry my water around with me to consume. Is it because it flushes out bad toxins? Like what is it that? It is essential in every function, pretty much every function of your body. So it's not again. There's no loophole, Caitlin. Yeah. It's not. It's about processing the food or digesting the food correctly. It's a mood. Like it supports your brain. Just every essential function of your body is supported by water. Like even 1% dehydration. can lead to issues. And even just fixing that can help tremendously.

Yeah, okay. Well, fine then. Fine. I keep trying to find ways around it. I'm like, drink wine and less water. Somebody tell me that one day. Balance it, balance it. Balance it is very true.

What is a typical eating day for you? Like, do you eat for fuel and then do you let yourself have a cheat day? What does that look like? I don't like the term cheat days. You don't like cheat days. Because I, if I enjoy eating a certain thing, I'll incorporate it. It's not cheating. It's not cheating. I like that. Once, if you are labeling food as good and bad, yes. You're going to, again, go into that habit of, of dieting. Yeah. And supporting diet culture,

which I'm so against. So if I want ice cream, I'll have ice cream just again in moderate amount. Yep. And not every day. Right, right. But I'm not going to, I don't do a whole day of, of, like, cheat meals. If I want pizza, I'll have pizza, but I'll. have not a whole pie, just have a slice or two. You know, it's just about moderation. Like, apply the 80, 20 rule. 80% of the time make healthy choices that support your goals. And 20% of the time make choices that to support your mood, your whatever you.

Yeah. Do you have a trick for like, like I get the craziest sweet tooth at night? I can be, I am so dialed my whole day. And then like, 8 p.m. I'm like, I want ice cream. I want treats. I want wine, I want snacks. Do you have like something that you're like, this actually is a good thing to eat?

It's protein. It's sweet. It's like. One thing could be that you're limiting yourself throughout the day. Yeah, definitely. Like if you are a little bit more flexible during the day and you include perhaps healthier sweet choices, do that. Or like carbs that support, again, if you are limiting yourself too much on carbs, then you're going to have those carb cravings at night.

Yeah, that's true. I'm like that too, though. Like at night, after dinner, I want something sweet. So I'll, like, I don't know if you see my page, but I do a lot of, like, healthier dessert options. Yes. So I'll make those because they're pretty easy. Like, I don't necessarily like baking, like, it's crazy.

But, like, super, super easy to make desserts. Actually, yes, I have seen you do that on your page. They're super satisfying. So you're just, like, I don't know, I'm throwing some fruit, like, let's say bananas and throwing this, like, very thick protein. powder. So, like, when you're making protein mixes are, like, thin. But if you add a lot more protein becomes thick, layer it on top of, like, the sliced bananas and maybe drizzle some, like, dark chocolate or something and nuts and freeze it, it's like the most delicious

thing you've ever had. And now you're checking off some of your protein needs. Okay, but tell people right now, because they're going to want these recipes. Where, what's your Instagram so they can follow? Sanada.orga. This episode is brought to you by Progressive Insurance. Do you ever play that fun little game with your budget? You know the one? Like, let's just move a little from this category and then shift a little from that one and just hope it all evens out that game. Yeah, same. But when it comes to your car insurance, you shouldn't have to play guessing games.

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It is lifestyle. There are studies actually that say that there's no, your metabolism doesn't slow down as you as you age is just your level of activity yeah so you stop doing the same things that you were doing before you slow down and that's what affects you know and that's what people tend to think that their metabolism is slowing down so is like lifting weights working out eating properly that's going to speed up your metabolism absolutely yeah absolutely like strength training eating protein actually believe it or not because now you're consuming you're you're it takes more calories to burn protein than it takes to burn carbs and fats and all of the other stuff.

What other kind of workouts do you enjoy besides strength training? Do you like Pilates? Because I love Pilates so much. I don't necessarily do Pilates. I've done it a couple of times with Kim, actually. And it's enjoyable. And it will, you know, if it gives you satisfaction, if you, if you like it, you should absolutely do it. Yeah. You know, is it going to get you to gain the muscle mass that we need for longevity. No, unfortunately. It's not going to do that. So would you suggest three times a week of actual heavy lifting? At least, at least three times a week of heavy lifting. Get your sprints in, like a couple of days of sprints. You can add those onto maybe your Pilates Day or something or like when you're not doing anything or on a light, you know, like I said, like an upper body

and abs, I'll do sprints. But sprints, not necessarily just like you can sure do sprints on a treadmill, but I love, like, assault bikes. I love roars and skiers. I hate assault bikes. I see one, and I'm like, no. I love it, but it's a love-hate relationship, you know. Makes me feel amazing afterwards, but in 30 seconds on that thing, and I'm like, oh, you're dead, you're dead. I want to throw up every time. I think this is probably really nice for people to hear in digestible. You said that even five minutes a day can be life-changing. Tell me about that. It's just about establishing that habit. I think it all starts with habit and consistency. I was actually like my hair girl, she was like, you know, I've been lifting, but I'm not seeing much. I'm not really consistent.

I'm like, that's key. Like, it doesn't matter if you're lifting three days a week, one week. And then the next week you're skipping, you know, the gym. And then the other week, you're maybe doing one or two. It's like if consistency is key. So even if you're starting with like, you know, two days, but you're making that a habit to do every week. So it's not that the five minutes is going. to create an impact but it's creating a habit and then that five minutes is you're you're almost intrinsically you're going to want to to do more because now you're like well i'm already in it exactly yeah exactly that's the hardest part for working out i always say it's just getting your shoes on it's always and once you get going you're like a lot more it's it's about getting to to the gym

or getting to your little place of workout in in your home it's just about making that that decision because it's all about, like, that decision. And, you know, for a lot of the time, you know, people are like, how do you just stay motivated? It's not about staying motivated. It's about, again, creating that habit and it's about eliminating the negotiation with yourself. Like, am I going to do it today? I don't feel like doing it. Just almost like blindly do it.

Yeah. Just take action. You definitely will not regret it. Exactly. You will not walk away from that workout and be like, no, I shouldn't have done that. Yes, exactly. I mean, those are typically for most. people like for me like the best workouts the work as it almost didn't happen yeah yeah totally i agree with

that i wanted to talk about the benefits of cold and hot exposure therapy and in recovery um i have a sauna and a cold plunge at my house i'm obsessed i just want to make sure i'm doing it right yeah and uh i think you've you've talked a lot about cold plunging and sauna therapy what what are the real benefits more and more studies show that there is tremendous benefits especially for women when it comes to saunas. Cold plunging are beneficial too, but the protocol there is a little different from men. And I think what initially was being put out was more like men data, which is different for women, you know, men protocols. You know, for women, it's like even just a 30 second exposure, like 56, 55, 56 degrees Fahrenheit. Just because our bodies are built different. Our hormones

are different than those of men. So our bodies, if exposed to cold, for too long at a low, very low temperature is going to like a shutdown mode. Right. So if you want to get the benefits, 30 seconds at 55, 56, I mean, you can go up to like two minutes, but again, you've got to play with the temperature. I do three minutes. And not get, okay, I mean, at what temperature? 50.

It's a little bit lower. Okay. Yeah. So I would maybe. Again, these are what studies show to increase it a little bit. I'm listening to you. I'm listening to you. Because we get into that shivering aspect a lot faster than men.

Yeah. And again, we don't want to create a hormonal response that's negative. Right. For saunas, 30 minutes, super beneficial. And I think the degrees Fahrenheit is, I might not be remembering this right, but like above 170. That's what mine only goes up to 170 and it had. Yeah.

And that's what I do. But just for 30 minutes, and it's super beneficial, like, supporting your hormones and supporting your muscle growth and so many other benefits that go hand in hand with that. When it comes to sauna, doing it right after strength training or working out, super beneficial to, again, support, like, your recovery and then your growth hormone. When it comes to cold plunging, do it not after. Don't do it after. after strength training, especially if your goal is to put on muscle.

Right. So when should you cold plunge? Before. You can do it before. I would say, again, give your body a little bit of time to, like, adjust back. Okay. But if you're going to do it after working out, at least eight hours, wait at least eight hours. What about like going, doing the back and forth, a sauna to the cold plunge to the sauna to the

cold plunge, doing rounds? Is that beneficial? There is some contradicting, you know. For me, I mean, again, you have to wait to allow your body to adjust between one and the other. I don't, when I do that, I don't, I don't, I don't, just don't, my body doesn't respond well. So you have to be super cautious of exposing your body to the two extremes, especially again with, with us women. We're a little built differently than men. So it's perceived with caution when it comes to that.

I just love it. Yeah. I mean, if, if it gives you that, you know, good. sense, a good feeling. I sleep like a little baby if I do it. The back and forth? Yeah. I really enjoy, like, sitting in the sauna, I just love it.

I love it so much. I could do it all day. I love cold punch because I don't even know what it's doing physically for me, but mentally, I, like, feel alive, I feel in the moment, I feel so energized when I get out, and then I end on the sauna because then I sleep so well after. That's amazing. Yeah. I just want to know I'm not doing.

I mean, again, if something works for you and. Again, sometimes we don't know what there is anything underlying, you know, like if your hormones, you know, are... Oh, I just did a full panel blood work. Great, yeah, good. Yeah. So if that works for you, what is your protocol that you do? And with the sauna cold plans, like how long?

I do. And then how long do you wait in between? So I do 30 minutes in the sauna and then three minutes in the cold plunge. But I go right back and forth. Really? And you don't, you feel totally fine. The first time I ever did it, I was like, no. something's wrong I got lightheaded and whatever so I guess I shouldn't say I jump right back in

after I get out of the cold plunge I probably give myself like a minute and then go back in the sauna yeah but I feel fine what about from sauna to the cold plunge I love it I dive right in there and I'm like wow and you don't get any like so you don't wait at all from sauna to cold plunge yeah I mean I I guess protocol is waiting for how long you okay a few minutes yeah okay I will I will actually listen to you and do that because I don't know what I'm doing but that's good to know pass out. Yeah, I know. Well, always, if I'm alone doing it, I have my friend watch my security camera. So fine. I'm like, I'm scared. Also, I feel like it's so, you know, it's not really affordable for people to be getting saunas and cold plunges. But is there any affordable ways

to improve recovery for people who don't have access to, you know, high-end recovery tools? Absolutely. And that's what I always say. Start with, like, the options that are accessible to you because most people don't have those, like me traveling. Like, I don't have those options. When I do go somewhere that has, you know, sauna and a cult plan, I'll take advantage of it. But most of the time, I'm just using breathwork and meditation to recover. Those are kind of my go-to tools. Yeah, I love meditation. Yeah, I went to Bali, India before that, but Bali more recently to get certified in breathwork

and meditation. And it's just the most amazing experience. Wow. What do you think breathwork, like besides the obvious of like regulating your breath and calming down and feeling, what is the benefits of breathworth? They're so vast. I mean, they've been studied to, like you said, to regulate your parasympathetic versus sympathetic, especially for women because we're so much functioning from a sympathetic

place to moving into, which is the fight or flight, to moving into a parasympathetic, which is that more of a rest and digest, which we really need. And again, it improves your cardiovascular health. your cognitive health, there is such a vast array that has been studied. Your immune function is improved by breathwork and meditation. And this is all studied. This is not like woo-woo stuff. Yeah, yeah, this is facts.

Yeah, and it does help with recovery, with your tissue generation and healing as well. Do you incorporate that into your program as well? Yeah, that's probably why you went to. And there's also, I want to, I wanted to make it accessible for people. so they're not like 30-minute-an-hour sessions. You know, ideally if a person has time, but it's like five, ten minutes of breathwork and meditation. Which anybody can do.

Think of how fast somebody scrolls for an hour and doesn't realize it. I just do it. Like right now, I used to do the hour-long sessions. Right now I've had no time, so I do 10 minutes in the morning. Right. I know we touched on this a bit with overcoming, you know, certain anxiety, depression, eating disorders. I like that you're open about that

because I think a lot of people struggle and feel, you know, alone, of course, of anything like that in life depression. And fitness, obviously, I think, is a tremendous tool to help overcome. What advice would you give somebody if they are struggling eating disorder? Because sometimes even talking about food or, you know, especially, and I know you probably understand this, because when you have been through an eating disorder, thinking of eating a lot of protein might be triggering for some people because you feel like I shouldn't be eating this much, but what would your approach be to people who have been in situations like yours?

Well, first of all, speak to somebody. Yes. Because every situation is so personal. And there's a lot going on there, not just eating. There's a lot of other things that probably need to be on earth. As with everything, start small, you know, making sure that your body is responding well to it and add slowly. You know, you'll see that actually eating protein,

is more supportive of your goals. Needing more protein actually helps with satiety and staying full and feeling satisfied. So it's going to actually be beneficial in those aspects. Like for me, what helped a lot is also not necessarily if you are dealing with some sort of an eating disorder. And again, like I said, speak to somebody, but also go and approach this.

in a more intuitive way and not necessarily maybe potentially even staying away from from counting anything counting grams counting calories so exactly so intuitive eating is what helped me i i put away scales i put away you know nutrition labels and just started to eat intuitively i did a eight-week intuitive eating course that really helped me yeah it was really amazing and and i know that you know you spoke on being bullied when you were 15 years old so even for moms listening whose kids you know they're seeing social media of all these bodies and what things should look like we saw probably like magazines and all of those kinds of things but what would be your message to the moms who have kids out there that are going through that that phase that you've been there well like how did

i guess how did you overcome it at such a young age i unfortunately i had to take my matters into my own hands you know it was like struggling with it in college so i knew that there was a problem so i went that did speak to a therapist about it and she like her approach was actually recommending a book that you went and I don't know that this works for everybody but you I went to the grocery store and got everything like all of the bad foods and like made them not taboo yeah so it's like making making those foods not taboo and kind of normalizing everything yeah and which is a different approach for for you know none it's not necessarily the approach for everybody now go to the grocery store and like fill up your cart with with everything inside but for me that was necessary to

overcome the good versus bad foods yeah i think that's such a cool message that's starting to happen there's even like accounts on instagram for it now where it's like eating in color instead of good and bad and how we label food it's uh i like that people are working on that and for parents out there you know, it starts with kind of setting up an example and being cautious about how we speak about our own bodies and how we speak about food, you know, and not shaming anything or anyone or even yourself, you know, they're listening. You know, I speak to my sisters who have kids. I don't have kids, but like, I'm like, just be careful how you speak to yourself, about yourself. Because you don't necessarily speak to them in that way. You're not saying, but when they're hearing you speak about you and your

body they're picking up on that yeah that's such great advice so i think that's like the main thing and making just nutritious choices and not making it about how we look and aesthetics but making nutritious choices because you know this supports how we feel and helps support our longevity yeah i think just be more knowledgeable as a parent too of what food makes you feel good what doesn't make you feel good yeah that's good and not utilizing food to to reward yeah you know i think that's like a big thing now we feel like food is a reward even like cheat cheat days you know that's a reward you know but if you eliminate then and everything is more accepted and it's more yeah it's not so vilified or then you get rewarded for i try so hard to not like oh i ate so bad so i better work out extra hard today

and i'm just i have to work out like this because i'm going to be eating this tonight like i am really trying to shift my whole perspective around that too exactly it should be about this is not that I have to do it because I ate bad. It's like I get to do it. I get to move. I get to support my physical health, but for me it's like my mental health personally. It's like I get to support my mental health now and I get to support, you know, God forbid, any issues that might occur. Yeah, exactly. In the future. Absolutely. Okay. A few rapid fire questions before I let you go. Oh boy. Okay. Favorite, favorite food? Nachos. We make some. Mad, delicious nachos.

Yeah, me. Do you like shredded chicken or like, what do you put? What's your toppings? Chicken, yes, but mostly it's like good quality beef. Yeah, with just like tallow chips, like a limited amount, like a good amount. Not like overly doing with the chips, but like tallow chips, which don't have like bad oils. I've never heard of tallow chips. So they use tallow from beef to make to cook the chips in.

Oh, cool. Yeah. Okay. I'll look that up. Yeah. Least favorite exercise. pull-ups. Oh.

Pull-ups. But I force myself to do them twice a week. Wow. Yeah. I can, well, I do banded pull-ups. Yeah. There you go. That's good.

What's one celebrity that you would love to train but haven't had the opportunity to yet? Bucket list. Rihanna. Oh, good one. I love Rihanna. Okay. If you weren't in fitness, what would you be doing?

In the jungle somewhere. Yes. That'd be me. I'd be like, I'd live. with the animals. Yes, exactly. Same, same. I've been, I've been to Peru a few times, and it's just been some of the best times in my life.

Oh, wow. And India and Bali, it's like best times of my life. So if I wasn't in the, in the, you know, in this world, I'd be in that world for sure. Oh, that's amazing. Best piece of advice you've ever received. Just start, whatever it is. Just start and stop complaining. Nike did it best.

Just do it. Yeah, just do it. Exactly. Nike's so approachable, too, because they don't say, do it. They go, just do it, exactly. Yeah. What's one thing people would be surprised to know about you? I played rugby in college. Did you really? That's cool. I don't know. Is that surprising enough? Yeah.

That's pretty cool. I mean, you played, that's, I wouldn't have guessed that. Yeah. But I mean, you do seem like an athlete. Yeah, I guess people didn't when before I had a little bit of muscle or a lot of bit of muscle, however you want to look at it. For me, it's never enough, you know, because, you know, like, give me all the muscle. Yeah, I want to support my long-term health. I mean, we lose muscle starting at 30s. So, like, give me all the muscle that I can put on when I can put it on so that it can carry me through life. Which is, again, one of those things where you're like, women get so scared, but you're like, you'd have to, like, work so hard to get the muscle because that's like, you'll just thank yourself in however many years, you know?

I mean, one in three women after, you know, menopause, I think maybe after the age of 50, if I'm not mistaken, will experience an osteoporotic fracture. One in three women. Wow. And like if you're falling and if you're breaking a hip, like your chances of, unfortunately, like, dark as it is to die in the 12 months posted as like it's 20%. Yeah. Like that's crazy. Yeah.

Like, why don't we want to support our health? Like, I mean, our future self will thank us. Truly, I believe that as well. And before I let everybody go, they have to give me a confession and embarrassing story. And now is the time for you. All right. This is why I do it at the end and not the beginning because I'm like, now you've got this rapport, you're comfortable with me.

Tell me. Oh, my gosh. I don't know. Should we go there? Yes. All right. So maybe not a lot of people know this about me, but I used to work in the pharmaceutical industry,

which I thought was going to be like helping people and educate the doctors on the products. But it's not that. It was awful. I hated it. Really? But it gave me a lot of good skills, like interpersonal skills, communication skills. being in front of people, because I was super shy. Really?

But so one time we were at a sales meeting. And it was March Madness. So it was all about like college, you know, sports. What was it? Basketball. Yes. March Madness. And, you know, obviously we had, everybody had been drinking a little bit.

It was totally fine. Like that's what everybody did on sales meetings. And this music is playing that is typical to March Madness. I can't remember right now. Is there a song that is like typical? I don't know. There was some, a typical song. So there's this like random guy walking ahead of me and has a button down shirt.

And I, you know, I kind of go from like zero to 100. I go from like super shy to like dancing on bars really quick. There's no like in between. So I'm like, it would be really cool if you just like ripped your shirt. Like when we get it on the bus. And he's like, no, I didn't even know the guy. And he wasn't even anything like sexual or anything like that. It was just like March Madness.

You know you ripped your shirt. So he gets in a bus I rip his shirt and who's sitting like on the front seat is like the CEO of the company witnesses this

and like makes me an example so like I HR talks to me the next day I go home Oh no Yeah

HR HUD I'm like sitting there I'm like this is like it was literally just you guys made it March Madness topic like this was March

Madness theme not topic He was March Madness theme. You feed us, like, a bunch of alcohol. Yeah. And, like, what do you expect? I just picture you. I literally, like, all the butt and it's like,

might have been an expensive shirt. I don't know, because he started collecting the buttons on the ground. Did he really? Yeah. He's like, I'm going to need that. I know. I mean, oh, my gosh. And it was not.

It was just so, like, completely, like, above board. I did, and I apologize. And I apologize to many people. Yeah. But, you know, it makes for good stories. It does. Did they forgive you? No.

Oh! No. Really? Uh-huh. Even when you apologize, they were like, not okay. Not okay. It's like, come on, come on. Like, this is pharmaceutical sales.

There's a lot of shit that has happened. That is way more, yeah. Did you get fired? I did. I did. Like, this good girl that's like summa cum laude, like a plus student. Oh, bless you. With a master's degree, like, gets fired from a sales job.

How old were you? Early 30s. Oh, my gosh. Well, it projected you into the right direction. It did. Hey, you've got, you know, before sometimes. Yep. To make other decisions.

Absolutely right. Well, thank you so much for being here. Thank you. Yes. Tell everybody one more time where they can find you and your program as well. Yeah. Sonata. Dot greca on Instagram and then weirize.

X, Y, Z. Okay. Amazing. I am definitely going to be plugging. in all of my information and seeing what you tell me to eat because whatever you're doing I'm doing send me your email address I'll hook you up because because there's like amazing things that are it may be by the time that this launches that already happened but we've got five new experts coming on the we rise app that are not about fitness but all about different areas the women need

help in in their lives with you know like trauma therapy career yeah relations relationships, imposter syndrome, and then nutrition. And that's just the beginning. Yes. Yeah, we're going to. We need you. For women, by women. Obsessed.

Wow. I will support that any day of the week. Thank you. Thank you. Thank you so much. I'm Caitlin Bristow. I'll see you next Tuesday. See your next Tuesday.

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