The Skinny Confidential Him & Her Podcast - Why Women Don't Lose Weight, Gain Muscle, & Stay Motivated Ft. Celebrity Trainer Senada Greca

Episode Date: April 10, 2025

#827: Join us as we sit down with Senada Greca –  a world-renowned personal coach, fitness creator, & powerhouse entrepreneur whose impact spans across the globe. With a devoted community, Senada has become the go-to trainer for icons like Kim Kardashian, Bebe Rexha, & Miranda Kerr. After moving to the U.S. from Albania, Senada turned adversity into ambition – overcoming disordered eating habits, grinding through late-nights in the gym, & building her success story to become a serial entrepreneur in the wellness space. In this episode, Senada opens up about the transformative power of strength training, the mindset behind true discipline, & what it really takes to achieve success. Influenced by empowering women, Senada shares how she is helping others level up from the inside out with WeRise, a fitness & personal growth app! To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To connect with Senada Greca click HERE To connect with Lauryn Bosstick click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE Get your burning questions featured on the show! Leave the Him & Her Show a voicemail at [phone]. This episode is brought to you by The Skinny Confidential Head to the HIM & HER Show ShopMy page HERE and LTK page HERE to find all of Michael and Lauryn’s favorite products mentioned on their latest episodes. To step into the best version of yourself, visit the WeRise app at werise.xyz and use code SKINNY for 25% off.  This episode is sponsored by The Skinny Confidential For a better choice and peace of mind in your home, shop The Skinny Confidential Toilet Paper at shopskinnyconfidential.com. This episode is sponsored by Nutrafol Go to Nutrafol.com and enter the promo code SKINNYHAIRGIFT. This episode is sponsored by Purely Elizabeth Visit purelyelizabeth.com and use code SKINNY at checkout for 20% off. This episode is sponsored by Kettle & Fire Kettle & Fire Maui Nui Venison Bone Broth is available right now at Whole Foods stores nationwide. This episode is sponsored by Fatty15 You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/SKINNY and using code SKINNY at checkout. This episode is sponsored by Hero Bread  Go to hero.co and use code SKINNY at checkout for 10% off your order. This episode is sponsored by Sono Bello  Schedule your free consultation now at sonobello.com/skinny. Produced by Dear Media  

The following podcast is a Dear Media production. Attention all health, fitness, wellness fanatics, we are sitting down today with Sonata Grekha. She is a world renowned personal coach, fitness creator, and powerhouse entrepreneur whose impact spans across the globe. She has a crazy community, okay? She is the go-to trainer. You've seen her all over Kim Kardashian's Instagram. Bebe Rexha also loves her and Miranda Kerr. And it was really fun to sit down with her and hear about how she thinks about wellness, lifting weights, health, diet, fitness, and what it takes to achieve success. I will tell you too, just a side note, it's really fun to be able to sit

down with guests and see them like in real life. And her body is insane. It is absolutely beautiful. And her mindset matches that. So I'm really excited to share this episode. Sonata, welcome to the Him and Her show. This is the skinny confidential Him and Her. This is part two. We had to do this twice. We're gonna scrap part one. We're starting fresh. Well, we were actually started to do this

and 15 minutes in I said, guys, sorry, I have to stop. I'm about to faint. And I had to lay on the floor. I'm feeling better. We rescheduled to today. My blood pressure is back to normal and we're so happy to have you. Amazing. I'm so happy to be here and I'm so happy that you are all good because that was scary for all of us.

Not fun. Yeah. Not fun. Not fun. Thank you for coming back in. You're very understanding. That was so sweet. Oh, the least that I could do.

Are you kidding me? Like I said to you that day, like my priority is like making sure that you were, you were good. Like this. You checked my heart rate. You were so nice and understanding. So I appreciate it. I stood off to the side.

We did nothing. Yeah. It's kind of like childbirth. You sat there. Michael's like, what do you, what do you want me to do? And you're like talking about the podcast. I'm like, no, stop, forget about the podcast. Let's talk about what do you need to do right now like doctor food

water I just felt that because I know how it is to get all dressed up yeah do your makeup do your hair and come here and I was freaking out about that I was just like oh you should have felt bad for me because I took all that time to know listen I think it was it worked out well because I was so nervous that day. I feel like I was like stumbling on my words. No, I was probably making you nervous. You're probably like, what's wrong with this bitch? I did sense that you were like a little bit, like you can sense the other person's energy.

Can you all pass out on the show and make everybody in the room nervous? Just like get it together. When everything started going twilight, like black, I was like, I just have to stop. No. Okay. So many women listening. What do you wish that more women knew about weightlifting? That is their ticket to living a healthy long life. It's not just about aesthetics.

I know this might be a cliche. I've said it so many times, but aesthetics are a byproduct of doing the right things for your health. Aesthetics will come. And that's been my stance. That's where, how I've approached it in a healthy way, to get fit, stay fit, and then the results just came and stuck around. So I wanted them to think about, again, how are they empowering their bodies

to live as healthy as they can for as long as they can. You obviously have been someone who's been doing this for a long time. You look really amazing in person. Thank you. How did you get into this? This was my ticket out of depression, anxiety, and eating disorders and body dysmorphia. This was strength training meant for me. Before this I was on a path of doing as much cardio as I could, eating as little as I could so I

could be as little as I could. And that just creates a cycle of not doing enough, not being thin enough. Like where does it end? There's no end to it. It just fed that whole again depression, anxiety, body dysmorphia till I wasn't, it wasn't getting me anywhere. I wasn't happier. I wasn't reaching this image. There was some vague image of what a woman should look like. So I had to stop and I had to reevaluate things.

It was actually also with help of friends that were like, you know, I think you should try strength training. There were strength training in the gym. So I started to step away from the stair master a little bit and starting to lift weights. And I saw what that did for my mental health. And then the physical aspect, obviously, I when I did cardio alone, I used to yo-yo. So I used to go gain weight, lose weight, binge, starve, all of that. When I got into strength training, like everything stabilized. My mental health stabilized, my weight stabilized. I've never felt better.

I've never felt better. A lot of people, and I think both men and women, think that they can just do a ton of cardio and get the weight results that they want. But from your experience and now doing what you do, where should people maybe educate themselves more? Because I hear this story all the time. It's like I'm doing all the cardio every single day, busting my ass, running, running, running, treadmill, treadmill, treadmill,

and not getting the results. And I think, you know, I'm somebody who barely does any cardio. And I've been able to maintain weight and I just, I wonder just because since you've done both, if you could speak to that experience. Absolutely. With cardio, you are not putting any muscle mass.

You're barely putting anything on. Again, depends on your physique with strength training, you're putting muscle mass on that is more likely to stay. When you're doing cardio again, again, the physical aspect tends to be not as long term as when you're doing strength training. You are literally burning your muscles off when you're just doing cardio. You're not building that muscle then you need to support your physique. So, and having done both, I am a testament to that. Again, when I was doing a lot of cardio, I used to go from being super thin and frail to then not being able to

sustain that much cardio or eating as little as I was. So then I would be like a spring that you're like winded tight, tight, tight, and they were just like burst. So then you're like binging wind it tight, tight, tight, and it would just like burst. So then you're like binging and feeling shitty about yourself and then trying to hop on that cardio bandwagon again. So then the cycle would start. But with strength training, now you're nourishing that muscle gain, you're nourishing the muscle mass, and it's a lot more sustainable than cardio. Where do you think your eating disorder started? Is there something you remember, like something you saw your mom do or something that you saw on TV?

Yeah, honestly, it wasn't anything that I saw my mom or my dad do. I think it's probably a combination of things. I think it started when I moved to the United States. I think it had many elements of like wanting to fit in, in a new culture, wanting to control the, I think the key aspect in my belief of having an eating disorder is wanting to control things that seem uncontrollable in your life. So the thing that you can control is how much you eat and how much you work out. So for me it was that moving into a new country with a new culture,

with kids that looked different, that were making fun of me. What did they make fun of you for? Accent and just looks and just wearing different clothes. Obviously we didn't have much money at the time. Salvation Army was where we shopped for clothes. So we looked different. And that's that's that was the turning point. Obviously coming to the United States, like food was at such abundance, we didn't have that kind of abundance in communist Albania where food

was rationed. You know, you had to wait in line at certain points to get your ration of food and chocolate, like forget about it. You'd get it maybe at Christmas or Christmas was our New Year's. So it was very special but coming here like everything was so abundant so and my body was changing. I was 15 at the time going through puberty and you're rounding out a little bit and then somebody one of my cousins made a very like bit and then somebody, one of my cousins, made a very like comment like not meaning any harm but like you're getting a little big and I think that was probably like the turning point there. And you know talk about my mom who always was like if you're not first you're last like kind of having the like super competitive spirit in me So I think all of those elements kind of like came together to, to hold and

created the, the eating disorder. It's funny cause we've had, I don't know if funny is the right word. It's, it's, it's interesting. We've had a lot of people come on the podcast and talk about eating disorders. And they said what you just said, it's about control. It's not just about the way you look or your body, which you think from the outside looking in that it is, but it sounds like it's more of the control aspect. Yeah, absolutely.

And wanting to, to, like I said, like fit in, wanting to also create a sense of confidence from the outside in versus from the inside out. Yeah. Yeah. Yeah. I think that weightlifting gives you that. Oh, a hundred percent. And that's exactly, that's kind of what happened to me too is I had to like lose all this weight.

I felt so overwhelmed from pregnancy and the weightlifting gives you a confidence that you almost didn't know you had. Absolutely. Is that how you felt? Absolutely, because you inevitably are going to take up space. You're going to take up literal physical space in the gym. So now all of a sudden you're gaining a little bit of that confidence.

You're also feeling yourself getting stronger. You're lifting more weights. So that in turn turns into just feeling more confident. I mean, and also doing hard things. It is scientifically proven to increase an area in our brain that will and will power live. So if you're you're literally building your brain, you're rewiring your brain to, to have that positive impact.

And it's funny enough, like that area, it's not like I'm a doctor or scientist or anything like that, but the anterior mid-singulate cortex is actually found to be bigger in like athletes and people that are like super-agers, which are people in their 80s that have the cognitive abilities of somebody that's like half their age or even younger. So, it does. It's scientifically proven and, you know, standing right here. And as you said, in your experience, it builds that confidence in and outside of the gym.

Jay Shetty's a friend of ours, and I watched the interview you did with him, and one of the things you said was working out as a non-negotiable. It's like a bit of a viral moment. Yeah, it was a little bit of a viral moment. A bit of a viral moment. But I wonder, you know, we talk to all sorts of different people now, both on the show and privately, and where do you find personal discipline and accountability? If someone comes to work with you, how do you get somebody who's maybe never been in the gym,

never done weightlifting, how do you get them to start holding themselves accountable? Yeah, it's so key to create that discipline, but I think it even comes before that with a sense of being resilient. You know, when you're not giving up, when you're not able to lift that 30 pound dumbbell or whatever it is, and just stepping, not giving up, but stepping back and utilizing something lighter. Or even starting with something small. Start with five minutes, start with 10 minutes. Let's not bite off more than you can chew. Overwhelm yourself and then make yourself feel like it's insurmountable. So I always say let's start with small steps that you feel are achievable to you and then slowly increase from there. So make it attainable. Don't make it

into like the the Himalayan mountains that you need to cross in one day. Is there anyone that goes to you that you have as a client that you're like, this person isn't going to change? Like, is there a common denominator of that? Yeah, there's been those people where, you know, they're always changing when they want to work out and you know I can't do it today and at that one point you decide that you know if you're not going to do this for you you're not going to do it for me you're not going to do it for anybody else so it needs

to come from within and if if I'm unable to make you see why you need to work out which is for me is like let's put aesthetics aside I don't even talk about aesthetics let's put aesthetics aside. I don't even talk about aesthetics. Let's put that aside. Let's talk about the things that really matter. Cause the aesthetics a hundred percent of the time will come. That makes total sense as a trainer. You can't like, what is it? You can't be the tugboat. Yeah, you can only be a lighthouse.

Yeah, you can bring a horse to water, but you can't make them drink. Yeah, like they have to want it. So in your personal life, when you wake up and you're like, oh my God, today is just not like, how do you find that discipline to hold yourself accountable? I try not to think about it. So let's not, I try not to overanalyze and not to rely on what I'm feeling in the moment. I just take the steps to get me to do what I need to do.

And a trick that I utilize is that I start with something that I don't mind doing. For example, seated abduction or adduction. You know, you sit, you're just kind of pushing the weight in and out and just starting with something that feels accessible. And then I find that taking that first step will snowball into doing a full blown workout. And you end up feeling that much better

than if you felt like okay I can I can hit the gym today and you finish the workout but when you're like at that point where this is the last thing that I want to do today but you do get over that hump that it's just that much more exponential and again I always try to think of how am I affecting my brain with the decisions that I make like am I supporting my brain or am I affecting my brain with the decisions that I make? Like, am I supporting my brain or am I selling my brain short? And even if I have like, even, okay, I made it to the gym, but now I have like a super hard set and I just don't want to do a fourth set.

I think of what is that not necessarily doing to my body or I'm like building muscle, but what is that doing to my brain? Now I'm increasing, I'm supporting my brain. Why do you think you saying working out as a non-negotiable struck such a nerve? Because people think of it as a negotiable. Because a lot of people think of working out as a nice thing to do, as a chore, versus I think of it as something that you get to do, something that you get to do to support your health now

and for the long run. What do you think that struck a nerve? I think it struck a nerve because they know you're right and they're projecting onto you because they're not making a non-negotiable. Yeah. And I mean, yeah, it's also probably, you know, you save it as a reminder to yourself that that's

a not, yeah, you're completely right. I think that it's a hard truth. Yeah, it is. To me, it's like sleep or brushing my teeth. We've done this show for so long and we talked to so many different high performers in so many different areas, right? Like not just fitness, but you know, business, you know, all sorts of different fields. And like the common denominator is hard work.

I think sometimes people will look at some people and say, oh, it must've been lucky or maybe they were born with this or it's true. It's genes. But no, but like honestly, like we've done this for a long time and the common denominators, I've never met somebody that's come on this show that's like, Hey, it was just, I got super lucky and it all just kind of happened. And you know, it was an accident and somebody gave it to it. And I think what that does in my opinion, is it democrat an accident and somebody gave it to it. And I think what that does, in my opinion,

is it democratizes it and makes it accessible to anyone, but then you have to be willing to face the truth that like it does require hard work. And maybe some of those people that you think are lucky or you think were given something, maybe they actually have done the hard work and maybe some people aren't. Does that make sense?

Yeah, absolutely. Like it's this thing like, there's been moments in my life in time, in the past, it's been a while now, but when you look at someone else that's doing something or has something, like, oh, well, they have this because of X, Y, and Z reasons. But if I'm really being honest with myself, it's because I'm not doing the same kind of things

that they maybe were doing to get those things. Exactly. It's kind of like putting the mirror on yourself and kind of really self-reflecting, you know, where am I in relationship to this person? Obviously, you want to compare, you know, because we all have different attributes and what not. We all have different starting points and even a genetic makeup, you know, to that degree. But what is that person doing day in and day out to achieve those results, be it, be them physically or

in business and what am I doing, you know, holding yourself accountable. So I think you're completely right. What was your first moment in the fitness industry that was like a big moment for you? Was it someone that you, that called you to train? Was it something that happened to you? What was your first big thing? Well the first hitting a hundred thousand was like, I don't think I slept that night. I was like, whoa, like a hundred thousand people. That's that was my platform for a long time.

Yeah, yeah, especially after doing it for a while and it just like kind of slowly building up. And now I can get into that story of how that all started if you guys want to. But also that was like hitting 100,000 followers on Instagram was like, whoo. What was a while? I just, cause I think for people to understand like the context of how long it took to get just to that point.

So I started in 2019, January of 2019 with 2000 followers and then by, I guess, well, you guys benchmark it and just tell me that it was in the winter of that year of 2019, I think it was like 150 or something like that, 150,000. Yeah, it's pretty decent, right? It was super decent. I can share like why I think that is too,

but at that point there was like, wow, 100,000 people are watching this little girl from, well, little girl, but you know, girl from Albania that like grew in communism. Didn't think that she was going to like amount to anything. Yeah, sure. I was going to make a good, a decent living with my, you know, business degree, my master's degree, but I didn't think that it would grow to be what it was at the time and then what it is now. And then the other, you're talking about like another, like a person that reached out, it was a queen of a country that reached out at that point to train with me. And she's like, I'm such a big fan. I'm like, you're such a big fan. You know, like, yeah, it was pretty-

A queen of a country. How do you do that? You do. You know, like, yeah. It was pretty- A queen of a country. How do you do that? You do it over Skype? No, no, no. Was it Queen Elizabeth? Yeah. We won't go into details.

How do you train with a queen? No, she visited. She visited and like, we didn't even close down the gym. She was just like running around or training together. And we go to coffee afterwards at the coffee shop and just like our connection, it was just maybe because our birthdays are like on the same day, but some years apart,

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Venison Bone Broth in the broth aisle available right now at Whole Foods stores nationwide. Again, find the Maui Nui Venison Bone Broth Kettle and Fire collaboration right now at Whole Food stores nationwide. You know, when Lauren started weightlifting, there's like kind of this weird moment for me where I was like, why did I never offer to do that with her? Yeah, thanks. Thanks.

But I think a lot of guys, like you just, you know, like we, I grew up in a time when you didn't see a lot of women weightlifting. And now that she does it, I'm like, oh, that's like, thanks. But I think a lot of guys, like you just, you know, like we, I grew up in a time when you didn't see a lot of women weightlifting. And now that she does it, I'm like, oh, that's like, duh. Like, of course. But for primarily women that are listening, they're wondering where to start, where would you coach someone to start just to begin

so that they're not overwhelmed? Well, first of all, maybe get a tour of the gym, get familiar, if you're working out in the gym, get a tour of the gym, get familiar with the equipment so that you're not like a, you know, uh, what was the phrase? Like deer in a headlight. Sometimes the Albanian, I mean, just comes out, but yeah, so you're not caught like a deer

in a headlight. I actually had one of the, uh, of the girls that we hired for the team and, and she's like, Sanada, you know, I opened up We Rise, which is the training app that I have. And I was just so embarrassed. Like I didn't know how to get started. I'm like, I didn't know where the,

well, she didn't know where the equipment was. And I mean, the gym is three floors big. So it's like, and then different rooms. So obviously, so you're dealing with that. Just get a tour, get familiar with the equipment, what each thing does. And then once you're familiar, again, don't buy it more than you can choose.

Start with just, you know, if 45 minutes or an hour seems like a mountain to overcome, then start with half an hour, 20 minutes, or even take it down to five. I know I can't remember who like talked about this, but there was this guy that started with just like five minutes for like a certain amount of time. He would just show up just to create that habit because the bread and butter is like in that consistency that you create. So show up, create that pattern, create that positive habit. And then from there, it's gonna snowball and it's gonna, you're gonna want to do more

because you showed up now. You're there. Who were the next clients? Did I answer? I'm sorry. Did I answer sometimes? I forget. Because I imagine like... If I answer the full question, yeah.

Because a lot of men grow up, like you don't have to go to like work, I remember I used to have to go to workout PE. It was like a class in high school that you would go to and you would do weightlifting, especially if you were in sports. And so you learn when you're young. And so it just becomes, it's normal. You can walk into a weight room and everything.

It's not overwhelming. But then I was thinking about her and some of the other women in my life and I was like, I would imagine just walking into a gym, especially a three story gym. It's overwhelming. Sometimes I get overwhelmed myself too, especially when I go to certain gyms and everybody is like a bodybuilder and a lifter. And I'm like, all right, I'm just going to, you know, maybe this is another helpful thing. Just like find a corner that you're comfortable with till you feel confident enough to occupy

that space and to walk around. You know, I feel like everybody should be confident enough because everybody's there to better themselves. So, you know, I don't think that you should back away or find a corner, but if that makes you feel more comfortable to then ease into things and again, start, start, start light, start get comfortable with the movements. I think the reason I bring it up too is in a different lane, not in fitness, but sometimes people will come to me and ask me like, okay, how do you start a business

or a brand and these things. And a lot of the reason they're overwhelmed in the beginning is for a fear of being embarrassed or failing or just not knowing where to begin or maybe putting something out there that's not perfect. And then I also try to explain to them is like, a lot of it is just kind of like throwing yourself out there and being willing to like say you don't know everything.

A hundred percent. A hundred percent. I mean, I remember asking a girl when I first started where the machine that went up and down that was attached, I was talking about a Smith machine, but I didn't even know what it was. So I had to, you know, I had to explain it. It's like this machine that, you know, is attached. it's like this machine that you know is attached it's like a squat rack but it goes up and down so it's like you know you just got to kind of

put that shame aside and it is truly for women we were not taught that that's okay we're not taught that that is acceptable and sometimes we are made to feel feel shameful for lifting weights you know You're gonna look like a man, you're gonna look masculine. I got that too. And I just kind of like, okay, well, you do you, I'm just gonna do me and what feels good for me and what feels right for me.

Do you think that's why women are so resistant to lifting weights or do you think it's more complex? I mean, that's the biggest part, I think. It's women feel like they're gonna become huge muscular, manlyly if you will and that is just such an outdated way of thinking, you know jump on board and let's get strong for life You know, let's just be we Have been given this physique's when an ability to build muscles if we weren't supposed to build muscles as women Then we would not have any ability to,

but we were given that for a reason. So why not do that? And plus studies over and over show how important it is to strength train, as I mentioned before, to your health and longevity, physically, mentally, emotionally, like all of it. Like for me, that has had an overarching effect on how it improved all of these areas in my life.

I think the best part of it is it really shrinks your body composition. So even though I was the same weight before having a baby that I was when I was lifting weights, the weight was distributed different and you could speak more eloquently, but like I could put on jeans that I couldn't have worn. Sometimes even you'll go up in weight

and I think that's what, it's not a bad thing. People are thinking because the scale is increasing that that's not, that means they're not healthy or that they're not getting the result. Like if you put on muscle, the scale is going to change. Absolutely. Shouldn't be scared of that though. Absolutely, 100% the same with me as well.

You know, I've been certain weights where I look different than being heavier where people thought I had lost weight, but no, I've been certain weights where I look different than being heavier where people thought I had lost weight, but no, I just, my body composition had changed and you're absolutely right. Your body composition changes when you're lifting weights. Now things are dispersed differently because again, we're not potentially holding fat around or even like water retention around our waistline and all of the typical areas where we don't want it is because now we are strength training.

Now we are digging into that insulin resistance and just creating a better metabolic response. I've heard that a lot of trainers put a lot of work into the quads. Is there areas that you try to avoid more than others? Do you try to do it all even? What's your sort of theory on that? I personally believe that well-balanced physique is the way to go, at least for me. But I do believe that you need to put a little bit more weight on muscles that are bigger.

And quads and glutes are bigger muscles in our body. So I do tend to favor working out those, like an extra day a week. So I would work lower body three days a week, and then two days upper body, some abs, a little bit of HIIT. So a lot of balance. A lot of balance, a lot of balance, absolutely. What was it like when Kim Kardashian comes to you

to ask you to train? I mean, yeah, it was surreal. First of all, I didn't think it was real. I thought it was a scam, so we had to do like a five-step authentication. So I had my pupil, AK Rob, reach out to her pupil and like, yeah, is this real? And yeah, sure enough, she had spotted me on Instagram

and wanted to work out with me. I think the cool thing about her, as someone who's seen her on the show, is she's really disciplined. And it's a different kind of discipline. Like, she is... That's what I was saying earlier, is people think that some of these things just come easy. No, she is, there was like an episode on her show where she had had no sleep and she had to wake up

and like do acting for like 20 hours or she's always up for her workouts or she'll be studying for like something with law at like midnight on the show. Like you could tell she puts the work in. It's real. It's real. Like just seeing it from my perspective, it's real. She is super disciplined.

She puts in the work and you can't take that away from her. You know, she'll do whatever needs to be done. When it comes to training, what's something you feel most people neglect? Most people neglect, most women neglect, I think, their upper bodies. Like, upper body strength, it's so important because you, you know, you want to catch yourself when you fall. Like, risks are such a high risk. Injury, shoulders when we get older,

like the frozen shoulder syndrome, it's huge. So I think women need to really embrace working out upper body as much as lower body. It's funny, I think guys are like the opposite. The opposite. I was going to bring it there. But I think a lot of men are becoming wiser at that because you produce more testosterone when you're working out your lower body. A.K.A. your dick feels bigger, guys, when you work your lower body. Did not say that, but you know. It does. It feels bigger. I hate to break it to you. Send this to your lower body. Did not say that, but you know. It does.

It feels bigger. I hate to break it to you. Send this to your boyfriends. There you go. If you want to increase testosterone in a natural way, AKA what you just said. That would make sense because it's the biggest muscle groups. Exactly. It is.

Right in the case of everything. What is your workout routine? And be so honest. Yeah. Like exactly what it is. It's honestly what is similar to how I train Kim and similar to what I have on the We Rise app. But on the We Rise app, I adjusted her person's needs as far as if they want to work out three

days, four days, five days. So there's options there. It's options if you want to work out from home. But mine personally, it's exactly that three days lower body, two days upper body abs and sprints. And you think that that's a lot but that's not because it just takes me like probably less than an hour to do that. And then I do a full body day which is more I guess we'll consider that a little bit more like cardio fashion because it's a circuit and I just like to do some different movements

probably some that you know I've been become, become famous, if you will, on Instagram, like the Sonata Getup, I called it, I claimed it. It's just like different things that are, I mean, everything is functional, but they are just more dynamic movements, if you will, that bring your heart rate up to that cardiovascular zone. And Sundays are usually my like active rest day. I might hit abs or not, just go for walks.

Hey, Michael, she works out six days a week. Yeah, but I, but as I was getting one of my follow-up questions as you were talking. I know he's going to ask this too. And we spend a lot of time on the, like the fitness and the routine and strength training, but what kind of wellness or recovery practices do you bookend your days with or weeks with?

What are the things you, are you doing cold lunch, sauna, are you doing red light? Like what are you, like what are the things you, are you doing cold plunge sauna? Are you doing red light? Like what are you, like what are the things you're doing? I mean, those are all amazing things that I don't necessarily have access to like every day. I wish I did have access to them more than I do currently as my setup is right now, but I will do things like that are more accessible.

And I think a lot of people can access like meditating, breath work, some of those mindfulness practices, yoga. And I think there are great ways if you don't have it because most people are not going to have access to a sauna, a red light therapy and a cold plunge. So I do that. Those are my recovery practices. I'll get a massage, although I'm so bad at like getting massages frequently. But usually I try to lean on the things that are

accessible to me anywhere. Okay. Yeah. What are you eating and drinking? Like, are you going to have a margarita? Uh, no, I mean, it's not like a hundred percent not no alcohol. I'll sometimes like when on New Year's or if we get together with family

of an Albanian family so they're like drink, drink, why aren't you drinking? Like it's not actually good for you so let's not push drinking onto others. Drinking just for me you know it doesn't have any benefits long term just I feel it physically like the next day I don't feel good. I'm up at night you know my heart rate just shoots up so it's just term, just I feel it physically like the next day, I don't feel good. I'm up at night, you know, my heart rate just shoots up. So it's just, I literally feel it in hours later. So it's just like my body is telling me no, so I'm not going to do it on a regular basis. But I love a glass of wine here and there.

So I'll do it every so often. When it comes to food, I prioritize protein. Okay. But give us a full day. Like tell us, you wake up on Monday. Tell us the times, everything. Yeah. I'm not a super early riser.

6.30 is when I wake up. It's not late though. Yeah. Yeah. It's decent. 6.30, seven o'clock, like 6.30. That's my goal. Just cause I value my sleep.

Like I need to get that morning sleep, which for me that's for some reason, yeah, comes in in the morning. Wake up, have about minimum 15 if I'm not feeling about like 30 grams of protein within and I know again, this is like the 30, 30, 30 now it's like a buzzy thing, but it is but it is true and it's what I've been doing. Like about 15 to 30 grams of protein. I do like a buzzy thing but it is but it is true and it's what I've been doing like about 15 to 30 grams of protein. I do like a yogurt with either protein powder or and like berries and nuts to get a little bit of everything or I'll do eggs and chicken ground chicken to balance it out with like a little quinoa or a different carb.

So the breakfast part, the yogurt part, I'll have that early on and then I'll have the eggs and chicken, ground chicken and quinoa or sweet potatoes as like a refuel after my workout. My day is not very typical because my meetings are all over the place, working with people like in different countries as well. And I always have some protein bar at hand. And at night, usually always prioritizing protein and having the largest bowl of greens that you've ever seen.

And again, some sort of a carb like quinoa or brown rice or white rice. I don't care. It's fine. A lot of protein. Lots of protein. I think of protein first and then I, and then the rest of it kind of fill in the gaps. But that's how I prioritize protein. We went out to dinner with this guy that's an expert in longevity. And Michael was like watching what he ate because he's a longevity expert.

So Michael wanted to see. I knew what we were gonna eat, because we all talked about it before, but I just was like, I was curious about how he was gonna approach eating it. And it was like, protein first. He grabbed the protein first. He didn't even look at the rice or the-

Then it was like the vegetables, then it was the carbs. But it wasn't even like, he put that on his plate like that. It's like, he took the protein, he ate the protein. Then he went back and got the rice. But I think about it, a lot of people do the opposite. They like fill up on the carbs and then they have a little bit of actual and then they don't eat any of the protein because by that point you're full. I approach it like if I'm having and I need to have my greens like that's like my you know antioxidant that's like my a lot of sources, good

sources of vitamins and nutrients there so I'll eat that bowl that bowl, even if I'm not feeling it 100%, I'll take that big bowl of greens, eat that, and then I'll go into my protein. And also there's something to say about the way that our digestive tract processes things. And when it comes to a vegetable, when it comes to leafy greens or a non-starch vegetable, putting that through your system first and then the protein

and then the carbs. That is my approach. Who have been the other celebrities that you've trained, that you've been really happy with the result? Like who are the people that you're like, oh my god I'm so proud of these people. I worked with Bibi Rexha for a while. This was, yeah, it was actually over during COVID over FaceTime. And she was amazing, yeah, for sticking to it through, you know, yeah, FaceTime. It's harder for a lot of people that want that one-on-one attention. So she did really well, but I can't remember what happened, but you know, we just didn't continue for too long. Exactly, life happened, stuff happens, but she achieved amazing results. I was so proud of her going, doing that and sticking it through, even though it was through

FaceTime. I haven't, I haven't, honestly, because I haven't necessarily been in the business of training celebrities. They've just, I haven't, you know. It necessarily been in the business of training celebrities. They've just I haven't you know. It seems like they've come to me and I have accepted when I felt it was appropriate because again I you know I run two businesses. I run the fitness app We Rise and then I have a clothing brand. So just doing those two it's it's a lot of work. How do you manage all of this and the business? You know, how I manage working out every day. You just got to make it happen, figure it out, you know, plug it in the day, make sure that you are accomplishing the non-negotiables for me. It's like I have to get my workout in,

I have to again prioritize sleep and recovery, and then you just work with the rest of the hours of the day. A few months back for the very first time, Lauren and I had Dr. Stephanie Van Watson on this podcast to talk all about fatty 15 and her breakthrough discovery of C15, which is one of the first essential fatty acids to be discovered in 90 years. And get this studies have confirmed that it's three times better, broader and safer than omega three. I can now happily report that I have been taking fatty 15 every single day since that interview And i've never felt better my inflammation markers are all down. I feel great. I have more energy

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skinny confidential way, we wrapped it in pink, as you can see. I wanted the experience of the delivery when you got it to be very romantic and pretty. Never are you excited about getting your monthly delivery of toilet paper, and I wanted to make you excited about getting your monthly delivery of toilet paper and I wanted to make you excited. So it comes in the most luxurious box, you open it, it's packaged cute, and it also has our little stamp on it and you can put this on all of the rolls in your house and know that it's a better choice for you and your family. I am so passionate about this launch. We have been working on this launch for a long time. My team is so excited about it.

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Yes. Yeah. Do you know what I'm talking about? Absolutely. I mean, one aspect of like very simple thing is like once you build muscle, it's going to fill out that looser skin. But actually studies, there are studies out there that support the, that strength training builds collagen and actually working out in general can produce collagen but strength training in particular thickens that top layer of the skin. That's what I noticed. Yeah, so it makes it thicker which with age that that layer of the skin gets thinner and

we want that thicker to keep that tightness that elasticity. And it's weird when I'm looking at you like that's it's a look it's a certain look where your skin looks so youthful and it's because of the muscle. Yeah I think so I attributed to having built muscle yeah yeah to having put muscle I mean you know you also look at yeah mean, like you can't really compare because everybody's different, but. Well, it's like, I don't want to make anybody feel bad, but there's, you know, there's that term like runner's face or like runner's body, when you don't have

the muscle and like over time, gravity takes its toll. It happened to me. It happened to me when I was running, I was running marathons and I had this like gaunt face, barely no, you know, fat in my face and just didn't look, I mean, that was another thing, like just didn't like how that made me look. So that was another reason why I went into

strength training amongst others. Same with like, ozempic face now too. People say that. Well, runner's face also to me goes into the knees, like your knees sag, your elbows sag, your tits sag, your elbows sag, your tits sag, your balls sag, everything sags. Well, because the muscles that you need to support everything are just not there.

Yeah. You know, they're not there. And plus, like even just that motion, that constant motion to like, I even competed in the, in the bikini level competition, like bodybuilding. And that was, you know, my physique, you know, looked great, but my face was like so thin, again, from having lost like a lot of weight, a lot of body fat.

Super dehydrated, is it dehydrated? You get dehydrated before those events, right? Yeah, yeah. You like super dehydrated. What did you do to dehydrate? What do you do? You try to eliminate salt. You're reducing salt all along,

leading towards the competition. But then like a couple of days before, you're completely eliminating salt. Yeah, not for me. It was good that I tried it. It was great to understand what goes into that process. It gave me again, a really good kind of peek into the whole industry of bodybuilding, but it was just

not for me. Just what, again, having had an eating disorder and it is just not, it wasn't good for me, for my mental health to put my body through that. I could do the workout part. I could, you know, put in the work, but when it came to nutrition and to like really basically starving yourself, eliminating carbs, just not a good way to go. Energy goes down, your mood is all over the place.

Oh my God, I would be such a nightmare to Michael. Can't imagine. I plan on lifting heavy my whole pregnancy until the day I give birth. What's your opinion on that? I am not a doctor. I'm glad we have to say this every show. We are not doctors.

Get the disclaimer out there. Yeah, but I think and studies support that whatever you've been doing, if you have been consistently working out and lifting before, there's no reason why you shouldn't, with some adjustments obviously. you're carrying a human in front of you that's going to limit some movements and there's some movements that

you should not do like planks and whatnot. But I think to whatever degree you were working out before with moving on mindfully and working out to that similar degree through your pregnancy should be great. Maybe chill out on the cleaning jerks. Yeah. The what? Here's what on the cleaning jerks. Yeah. On the what?

There's nothing. The what? The cleaning jerks. Never mind. I mean, there was a viral video of somebody pregnant doing that. That's all right. I'm not sure. You have to throw it over the belly.

Yeah, so I went viral. Wow. She was a pro at it. We'll wait till after we try. Do you still? Try anything new. That's the key. Let's try anything new. Don't push it. Don't do PRs. Did you say you want to do PRs? What's PRs? Personal records. I don't even know what that is. Okay. All right. That's why I have a trainer

because when people like tell, I don't know the names, people are like, show your workout, Lauren, on Instagram. I'm like, I am not an expert. I have someone telling me what to do. I don't know the names. They're like, how heavy do you lift? I'm like, I don't know. He just hands me the weight. Do you know what I mean? Yeah.

I'm not an expert. That's why I have you on. That's so funny. Yeah, yeah. I mean, that's what impressed me with Kim. Like when she was like starting to name exercises, I was like, okay. Well, I'm glad that I'm leaving you behind with information.

Do you know like deadlifts and RDLs? Yeah. But if you told me go show like a deadlift right now, I could do it. I think it's the one where you pick the bar up and lift it up. Yeah, you got it. I mean, pick things up when I'm not.

I don't know. I don't know. You do. You're giving yourself too little credit. Do you still train clients right now or are you only training Kim and doing your business? Yeah, just the business isn't Kim. I can't. It's impossible.

That's what I thought. It's impossible. Okay, I just thought I would ask. There's no time. There's no time in the day. Yeah, there's no time in the day. But you have your app. Yes.

So they can go on your app. So it's definitely, yeah, training thousands of clients, just not in person. Yeah. You mentioned earlier, you said you grew your Instagram pretty fast and aggressively. For people who are listening and want tips on that, what would you tell them? Consistency, like with everything else, consistency is key. The reps, you put in the reps.

The reps, whether you're gaining one follower a day or if you're gaining hundreds a day, or just keep doing it. I said I started with 2000 followers on January of 2019 and I decided this was something I was going to do alongside my job. I was in diagnostic sales at the time for people with epilepsy. So I would get up in the morning at 5, 5.30, do my workout, film it while doing my own workout and every single day seven days a week I would post my workouts. No negotiation like I would go on sales meetings that started super early would probably stay up till like two in the morning the night before because sales meetings you know I'm

not sure if you guys know but you know they like to go out a bit and have a drink or two so I would get up a couple of hours or three hours whatever it took after that and again getting my workout in filming it with in the gym with other people that were in the meeting and I'm like I have my little water bottle in my phone and like who is this person that has just a couple of thousand followers doing it but I just kind of shut that out and just said I'm going to do this for a while, I'm going to do this for a year. I can't remember exactly what we said we were going to do this for, but Rob was definitely my partner, was key and kind of like also supporting me and doing that. Like, you know, let's do this for a specific amount of time, be super consistent.

And that consistency is also like something that's always like hard work. It's ingrained in me, I guess, as a child from a very young age. So I just did that. Consistency and providing value. So consistency provides something of value to people. And I didn't sell for a long time, I didn't sell anything.

It was just like putting whatever I did out there so that people can benefit from it. And even to this day, you know, I still put out a lot of content that is for free. You know, if somebody wanted to just follow along the workouts on Instagram, they could get tremendous results just from doing that. I think that's great advice.

Yep. Thank you. How do you work with your partner? Because it can be challenging. What are your tips? What's so challenging for you? It could be challenging. Michael and I have different business.

This is probably the first time that we've talked about. Yeah, how do you guys, it can be a lot. We have wanted to kill each other a couple of times. Okay, so I'll tell you a story. The first programs that came out were web-based and were filmed in the gym that was the first floor of our condominium building, small gym. We would go there at like 9 p.m., the earliest,

waited till everybody had left the gym, maybe 10, sometimes even later, and would film for like four hours to get the content. Because we didn't, you know, if you can get the resources for free, if you can do all of that stuff on your spare time with limited resources and start a business that way, I think that's the best way to go versus like investing in something that you don't know the outcome of. And we were able to do that we did that put the web-based programs out but that came

with some you know it was it was tough just the two of us you know filming me doing the workouts and him and then when we did do the second iteration of the programs were in an app so now we went we went to Compton here during COVID in November of 2020. So I guess that was a little bit after the whole like start of it, but in a warehouse with gym equipment that was being renovated,

they had set up a little kind of like a little studio. We set up two cameras, so you would run from one to the other and like film one angle and then film the other angle. So again, the two of us. And when you're doing this for like 10 hours a day for like a month, it gets a little bit 24 7 with each other. I could only work with him for an hour on the podcast, 10 hours is a long time. But we made it through.

It's rewarding though, if you can figure it out. Yeah, it is. I tell people not to do it. I say don't do it. That's what I tell everybody. But if you can, you know, but we kind of knew that, that hey, this could really cause major issues in the relationship, but we still push through and we're able to communicate.

I think communication is key and kind of airing out your grievances, if you will, but in a constructive way. You guys made it work. We made it work, yeah. Before you go, you have to tell us how you get the divots in your arms. Do we work, how many, what do you do for your upper body? What is that divot?

You want the triceps, she wants the triceps. No, there's a little divot. You want the delts here? The triceps. It's a certain divot. Yeah, the separation from. Yeah, it's like, it goes like this. Right, the shoulders, like if you're focusing on building your shoulders, it'll create that.

It's like the wider shoulder and then it goes in. And if you're hitting the shoulder from all angles, so if you're doing front raises, lateral raises, rear raises and shoulder presses. What's your difference? Yeah. No, but I don't have that. I can't pull this up. Yeah, she's got layers.

So I need to hit every single area of the shoulder. Ideally. Ideally. Oh, okay. All right. She's talking about the shoulder cap. The shoulder cap. Ideally. Oh, okay. All right. She's talking about the shoulder cap. The shoulder cap. This is like a feminine.

The cap. Yeah, it's a cap. It's a cap. A shoulder cap. Okay, so I hit the shoulder everywhere. From all three different angles. The back, the front, the sides. Yes.

I've got huge shoulders and then my legs are, no, I'm just kidding. I cannot believe you just took your jacket off. Oh, Taylor wants to see if he has the divots. Let's see Taylor. Taylor just started, he's been see if he has the divots. Let's see Taylor. Taylor just started. He's been going. I hate to break it to you. He's been going.

Not like you have him. Where can everyone find what you're doing? You're working on something very exciting. I am. Tell us all about it. I can't wait for it to be, I mean, people know that there is expertise coming to the app that's beyond just fitness. We are so excited to bring experts from all different fields onto the app to share what

they know, what they do in their practices and just bring it to the app in a very absorbable way and a very actionable way. And that's coming here really, really soon. I can't wait. That's on the We Rise app. And for people can find me on Instagram, senata.greca, and then through there, you can find the We Rise app. I will be following along. You're so inspiring.

You look so amazing in person. I hope part two was better than part one. Oh, amazing. Thank you so much. Thank you for having me. I'm so happy that you're well. That's key. I feel good now today. Awesome. I'm starting to that you're well. That's key. I feel good now today Thank you