Kim Kardashian’s Personal Trainer: Take Control of Your Health Before It’s Too Late | Senada Greca

Summary

Podcast Summary: BigDeal Episode - "Kim Kardashian’s Personal Trainer: Take Control of Your Health Before It’s Too Late | Senada Greca"

Introduction

In this compelling episode of BigDeal, host Codie Sanchez welcomes Senada Greca, a renowned personal trainer known for training celebrities like Kim Kardashian and Karlie Kloss. Senada is not just a fitness powerhouse but also a successful entrepreneur with multiple businesses and millions of online followers. The conversation delves deep into Senada's multifaceted life, offering listeners invaluable insights into fitness, mental health, overcoming adversity, and building successful businesses.

Senada’s Fitness Philosophy and Techniques

Senada emphasizes the importance of the mind-muscle connection in achieving effective workouts, particularly focusing on glute activation—a common challenge for many women.

• Mind-Muscle Connection:

  • Senada Greca (03:24): “Mind muscle connection is one of the biggest things that I've always employed […] It basically sends those signals up to the brain that we're working these muscles.”
  • Techniques: Incorporating exercises like squats, lunges, hip hinges, step-ups, abductions, and hip thrusts three times a week to target the glutes comprehensively.

• Intensity and Form:

  • Senada Greca (24:02): “You don't want to compromise form for the weight that you're lifting.”
  • Emphasizes lifting heavy with proper form and maintaining high intensity to maximize muscle growth and longevity.

Overcoming Adversity: Growing Up in Albania

Senada shares her harrowing childhood experiences growing up in a communist Albania, highlighting the struggles of rationed food and civil unrest.

• Life Under Communism:

  • Senada Greca (07:46): “It was tough. It was waiting in line for ration food, placing a water bottle in a very long line of people...”
  • Describes the scarcity and constant fight for basic necessities, including memories of sharing a single can of soda among three sisters.

• Transition to the US:

  • Senada Greca (13:18): “We were fortunate to win the lottery to actually come here legally. So right away we had the green card.”
  • Faced with civil war and economic instability, Senada’s family emigrated, with Senada being the bridge due to her knowledge of English.

Building a Successful Career and Business Ventures

From her early days of training without aiming for celebrity clientele, Senada's commitment and authentic presence online organically attracted high-profile clients.

• Training Celebrities:

  • Senada Greca (27:07): “People found me […] I'm never in the business, if you will, of training celebrities. But the opportunities have come across because I always put my best self out there.”

• Entrepreneurship:

  • We Rise App: A comprehensive platform tailored for women, offering fitness, nutrition, mindset coaching, and more.
    • Senada Greca (16:22): “There is so much information out there… We Rise aims to provide true expertise in one place.”
  • Mindful Warrior: A clothing brand focused on quality and functionality for active women.
    • Senada Greca (36:32): “I wanted something that was fashionable… something that I was proud of, like wearing around the gym.”

Fitness as a Path to Mental Health

Senada candidly discusses her battle with anorexia and depression, attributing her recovery to strength training and physical activity.

• Mental Health Journey:

  • Senada Greca (28:35): “Strength training in particular was my way out of out of all of that.”
  • Highlights the role of exercise as a natural antidepressant and anxiety reducer.

• Advice for Young Women:

  • Senada Greca (33:41): “Try physical activity first. […] consider using medication in conjunction if necessary.”
  • Encourages prioritizing physical activity to manage mood disorders naturally before relying on medication.

Nutrition and Lifestyle Tips

Senada provides actionable nutrition advice, debunking common myths and emphasizing simplicity.

• Protein Intake:

  • Senada Greca (19:25): “Make sure you're eating like 20, 30 grams of protein in the morning…”
  • Advocates for protein-rich breakfasts, such as protein smoothies with blueberries, nuts, and creatine.

• Supplementation:

  • Senada Greca (20:12): “Creatine is pretty important not just in muscle growth, but in brain health as well.”
  • Recommends supplements like creatine for cognitive and physical benefits but advises prioritizing nutrition first.

• Healthy Habits:

  • Emphasizes the importance of sleep, meditation, yoga, and avoiding processed foods and excessive alcohol.
  • Senada Greca (51:12): “You can't out train a bad diet.”

Navigating Social Media and Public Perception

Senada addresses the challenges of maintaining authenticity and dealing with negativity on social media.

• Handling Criticism:

  • Senada Greca (41:25): “Negativity almost kind of makes you stronger because you can take it two ways.”
  • Maintains confidence by recognizing that negative comments reflect the commenter, not herself.

• Authenticity:

  • Senada Greca (63:41): “Start from a place of love. […] even when you're not happy with where you are, start from loving where you are.”

Daily Routine and Work-Life Balance

Senada outlines her disciplined yet flexible daily routine, balancing fitness, business meetings, and personal well-being.

• Morning Routine:

  • Prepares protein smoothies and cacao as caffeine substitutes.
  • Prioritizes sleep, waking up around 6:00-6:30 AM for adequate rest.

• Workday Structure:

  • Engages in meetings, training sessions, gym workouts, content creation, and managing her brands.
  • Senada Greca (35:00): “There’s no day that is exactly the same.”

Advice and Rapid Fire Insights

During a rapid-fire segment, Senada shares quick insights and preferences:

• Animal vs. Plant Protein:

  • Prefers animal protein due to its higher efficacy.

• Best Workout Moves:

  • Lower Body: Bulgarian Split Squat.
  • Upper Body: Pull-Ups.

• Home Gym Essentials:

  • Must-Have Equipment: Dumbbells and a cable machine for versatility.

• Stress Management:

  • Senada Greca (62:42): “Working out is a big release because it uses up that cortisol.”

Closing Thoughts and Final Advice

Senada concludes with empowering messages encouraging self-love, perseverance, and taking actionable steps towards health and personal growth.

• Senada Greca (78:52): “Do everything from a place of love. Even when you’re not happy with where you are, start from a place of loving where you are.”

Notable Quotes

1. Senada Greca (01:45): “You gotta put in the work.”
2. Senada Greca (03:24): “Mind muscle connection is one of the biggest things that I've always employed […] It basically sends those signals up to the brain that we're working these muscles.”
3. Senada Greca (16:22): “There is so much information out there… We Rise aims to provide true expertise in one place.”
4. Senada Greca (28:35): “Strength training in particular was my way out of out of all of that.”
5. Senada Greca (33:41): “Try physical activity first. […] consider using medication in conjunction if necessary.”
6. Senada Greca (78:52): “Do everything from a place of love. Even when you’re not happy with where you are, start from a place of loving where you are.”

Conclusion

This episode of BigDeal offers a profound look into Senada Greca's journey from a challenging childhood in Albania to becoming a celebrated personal trainer and entrepreneur in the US. Her holistic approach to fitness, mental health, and business serves as an inspiration for women striving for a balanced and empowered life. Listeners are encouraged to adopt her actionable advice, prioritize self-love, and embrace the transformative power of dedication and authentic living.

Stay Connected with Senada Greca

• Instagram: @SenadaGreca
• We Rise App: werise.xyz
• YouTube & TikTok: @SenadaGreca

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Note: For the latest updates and more resources, visit Senada Greca's Instagram or the We Rise app.

Transcript

[Cody Sanchez]

Hi, and welcome back to the Big Deal podcast. I'm Cody Sanchez, and this is for those of you who don't want to just be rich, but free and are willing to do what it takes to get there. All right, this week we have Sonata Greca. This woman is a powerhouse, and I don't just mean physically. She's definitely one of the buffest women I know. Also beautiful. But she is the trainer for Kim Kardashian and Karlie Kloss, plus a bunch of other fancy names you would know. She also has multiple companies she runs simultaneously, millions of followers online. And we talk about things that I think you guys are going to care a lot about, which is if you are a woman, how do you become healthier, fitter, look better in the gym in a way that's simpler and easier? But we're also going to talk about some crazy origin stories, like, she grew up in communism, real communism, and what that meant to go through that difficulty and become the woman that she is today. I thought she was pretty incredible to follow on the Internet prior to this, and then I got to meet her, and I realized that real strength is not on the outside. It's on the inside. So if you want to hear stories about a brilliantly strong woman and how to become one yourself, this episode is for you. I think when everybody, you know, says your name, they think what I think, which is, how do I steal her butt immediately? So I think we should start talking about first. Like, it's pretty incredible. Like, you have all these methodologies you use, but for us women, we have a hard time activating our glutes in particular. And I didn't know that was a thing until I started going down your rabbit hole of mind muscle connection and how important that is for glutes. And so for normies like me, who've never done anything like this, how does one steal a Sonata butt?

[Sonata Greca]

You gotta put in the work.

[Cody Sanchez]

Dang it.

[Sonata Greca]

There's still three steps. It's not easy. There's no magic pill. Unfortunately, I say that the magic pill is in the work that you're trying to avoid. So do the work. And unfortunately, like, glutes are a big muscle, so they need a lot of work. But mind muscle connection is one of the biggest things that I've always employed, which is you touch. You think about the muscle that's working. You are present with the muscles that are working. In this case, your glutes. You'll see me on a lot of videos. I'm touching whatever area and mostly glutes that I'm working out because there is a correlation, as you probably know, with mind to body and body to mind. It basically sends those signals up to the brain that we're working these muscles. So let's activate them and then to get more, if you want to know more like technical aspects of it, you know, there is in my book a way to work out your glutes that is effective. So including things that are like a squat or a lunge, which are moving in one vector and then doing RDls like hip hinge, hip hinge exercises and then going into vertical vectors like step ups, doing abduction, which is working your side booty, upper booty and then a hip thrust which is like that contractor. So employing all of these different aspects and then hitting it, you know, like three times a week. For me, it's really important because it is the biggest muscle in your body and will burn more calories and will help you health wise. Yeah, I like them as well.

[Cody Sanchez]

And so basically, mind if we've never heard of that before, mind muscle connection. The first activation is you touch it. So if I'm like trying to move this part, I actually touch with my finger. And why does that actually help? Like how have we gotten so disconnected from our muscles?

[Sonata Greca]

Because we're thinking about, you know, what am I going to have for dinner, am I what TV show I'm going to watch, you know, or you know, the children have, you know, this sport and that activity. We're busy, so we are not in our bodies. Most of us are like, you know, watching a series or something while we're working out or listening to music or I don't even listen to music anymore because I want to be present with, with what I'm doing in that moment. That's like my moving meditation in a way. Not the discount, actual eyes closed and bringing it to, you know, internally. But that's my moving meditation. That's one of the reasons, especially nowadays, that we've become so disconnected. But there's also a chemical process, if you will, that, that happens when you do actually touch. All of a sudden your brain is like, oh, that's, that's, that's, that's being worked like it's actually a chemical process that's occurring as well. Not just a woo woo.

[Cody Sanchez]

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[Sonata Greca]

It is. So I actually maybe a gluten for punishment, but when my mind goes there like this sucks, like I want to get out of here, I'm actually. No, you're going to slow it down and you're going to add two reps on top of that just so that, you know, again, I'm kind of bringing it back to the body and not running with the thoughts that are taking over my mind in the moment. Listen, if you watching TV or listening to music or whatever you need to do in the meantime gets you to get moving and work out, do it. If that's the only way that you're going to do it, do it. But if we're talking about then maximizing your results and talking about the nitty gritty, then yes, you'd want to fully concentrate on what you're doing in that particular moment.

[Cody Sanchez]

Yeah. When you, you grew up in Albania, right?

[Sonata Greca]

Yeah.

[Cody Sanchez]

And you left when you were a teen, were you into fitness and kind of the same sonata there that you are here or did something change?

[Sonata Greca]

Yeah, I've been an active kid, so I've always been like on trees and you know, climbing to get like the ripest fruit, which I saw some tangerines outside and I stole a couple. I did, I did. Because it just, I don't know, it brings back like such good memories of that part of the childhood. So I've been an active child, but I didn't, I was not. Like, I didn't excel at sports. I played every sport imaginable, but I wasn't like an Excellent athlete. Because I think one of the idea, one of the things there is, is that when I got into the sport, like, as a teenager, it wasn't for the right reasons. I just wanted to work out, be as skinny as possible, as thin as possible. So it wasn't like, I want to be just a good athlete. And now it's become too, like, I want to be the best athlete that I possibly can at this point in my life. But, yeah, that was an active child. Super active child to now doing what I do.

[Cody Sanchez]

What. What's Albania like? I've never been. What was it like growing up there?

[Sonata Greca]

So Albania was a communist country at that time, where, when I was born and well into, like, my years, it was tough. It was waiting in line for ration food, placing a water bottle in a very long line of people to claim your spot so you would get your rationed food. And then with the turning over of communism to democracy, quote, unquote, that also presented a lot of issues. A civil war that broke out. You know, I was. I would stand in line for, like. I mean, it sounds surreal sometimes, right? For a loaf of bread and being, like, passing out, being elbowed by adults because, you know, you had only a limited amount of food that was being distributed at that point in time. So you just had to fight for it, literally, like survival. Like, literal survival. So, yeah, that even though, you know, my mom was a professor, my dad was a doctor, you are slightly better off than other people in the sense that, you know, my dad would get extra payment in term in the. In the way of a sheep or some chickens, you know, so sometimes you'd have that little surplus, if you will. I can remember, like, as clear as day, like, the first can of soda that he brought home because somebody had gotten it from somebody that gave it to him, literally, like a can of soda that me and my two younger sisters split into three little espresso cups. And I can still taste that and in my mouth and. Yeah, so it.

[Cody Sanchez]

That's very different than la.

[Sonata Greca]

Yeah, it is, it is. And, like, living this reality right now where, you know, I'm training Kim Kardashian, and I am, you know, I have a couple of businesses that I run, and I would say, yeah, like a very successful individual. Like, that almost seems like, whose life was that? But it was very much my life.

[Cody Sanchez]

Do you remember, like, the lot? Do you. Do you remember the lines? Do you remember those moments?

[Sonata Greca]

Oh, they're like, I keep getting chill as I speak about it, but, yeah, you get me emotional Yeah, I remember the lines very vividly. I like, I passed out in one of those lines like, you know, waiting for. For bread and in the heat, dry heat of Albania, probably 8, 10 years old, you know. Oh yeah.

[Cody Sanchez]

And were you there by yourself with your family?

[Sonata Greca]

I was, I was, I was the oldest of, of three. Three girls. Three girls. So I a lot of the time assumed the, the responsibilities of the household. I was like, I consider myself as like the boy of the house, you know, I was that tomboy that I wanted to protect and to care for the family and for my sisters and my mom. I forget the question.

[Cody Sanchez]

No, it was a beautiful answer. Do you think that's part of the reason why you care about being so strong now is that it is absolutely.

[Sonata Greca]

One of the main reasons why I.

[Cody Sanchez]

Thought we're going to talk about. I started with a butt and now I'm talking about bread lines. I'm so.

[Sonata Greca]

It's so. But it is, it's truly, you know, it's, it's so multifactorial. It is, you know, caring for my sisters, my younger sisters. It is caring for my mom who had a very. She, she had me at 19, you know, and a child very much herself who was dealing with her own, you know, history of anxiety and whatnot. And to have a kid that young, you know, to at times be her parent as well, you know. So I think that that's one of the main reasons why empowering women to step into their strength and really embody who they're supposed to be at their fullest is so important to me.

[Cody Sanchez]

That also makes sense why you've attracted these millions of people that follow you online because it's so much deeper than aesthetics. I mean, I had, it is. I had followed you and you know, you are a very strong woman physically, but going through that mentally and emotionally at such a young age, incredibly rare. How did you guys get out of Albania and get to the US it.

[Sonata Greca]

Was at the height of that civil war that was talking about. It was.

[Cody Sanchez]

And this is where it was. It was Albanians versus there was like.

[Sonata Greca]

It was Kosovo that went to, you know, like Serbia went to war with Kosovo. Take a step back. It was a little bit before that. It was like two years before that, if I remember correctly, where this like civil unrest. People broke into the armories. Where they hold. Is that the armor is where they hold the guns and everything, weapons and, and they were literally just shooting at each other like targets like, you know.

[Cody Sanchez]

Racial based or religion based.

[Sonata Greca]

It wasn't any. It wasn't anything. It was just a rebellion against the government, against. There were some pyramid schemes that went on that stole people's money. So it was just like, I mean, you know, I was young at the time, so the full story, you know. But it was, though, those are like kind of the main components. It was just that turnover from communism. It was just something that had built up over that time. So, like, that. The pyramid schemes and then. So, yeah, people were just literally shooting at each other or were making targets of something like, you know, can you do. Can you make that shot? So I remember clear as day when that started, like, going under the bed and like, hiding for cover, because it was just so. It was extremely scary. I don't even know how all of us in my family made it out alive. We fortunately, to go back to your question, fortunately won the lottery to actually come here legally. So we were equipped with a green card, which very fortunate as compared to other people. So right away we had the green card, then we got our passports, and that came at a very. At a time that was needed.

[Cody Sanchez]

Did you speak English?

[Sonata Greca]

I was the only one in the family that spoke English because I had taken some courses, some private English courses. Were private. No, like, not one on one, but like group courses that were outside of. Of. Of school hours. So, you know, that. That came again with the responsibility of, like, having to translate, you know, at 14, 15, for my. My parents and had to carry them. Carry them through. I was the only one to. Yeah.

[Cody Sanchez]

And do they all live here now?

[Sonata Greca]

They're in New York. Yeah, they live. They live here.

[Cody Sanchez]

Oh, Lord.

[Sonata Greca]

They're better equipped now.

[Cody Sanchez]

So thankfully she said, mom, learn some English. Yeah, incredible. And you know what's fascinating is I want to talk a little bit about the app and the business that you have too, because it translates to so much more than physical strength, which is the really one of the main reasons I wanted to have you on. Everybody knows you on the Internet for your strong body and these videos that you do that are very easy to understand about how to get strong and beautiful for women. Like, you could be strong and fit and feminine, and yet there's so much depth here. And so you could have, quote, unquote, just started another workout app, but instead you decided to do something a little bit different. We talk about that, and now it makes a lot more sense.

[Sonata Greca]

Yeah. I think there is a lot of areas in our lives, especially in women's lives, that are sometimes spoken and unspoken that we would like a little bit of help with and a little bit more Direction. I mean, there is so much information out there nowadays that it's so overwhelming to decipher through. I mean, God knows how many reels my mom sends me on a daily basis.

[Cody Sanchez]

Forget about, like, children, perimenopause. Now it's like you have to know everything.

[Sonata Greca]

Yes, yes. So you have to be an expert. You have to be your own advocate. You have to maybe have a medical degree. And, you know, a lawyer may have to be a lawyer, maybe in some situations a law degree. So the idea is to really help women with not just fitness. I think fitness is paramount. That is, you know, taking care of our health is probably one of the most important investments that we'll ever make in our life. But I think there are so many other areas that we need expertise on, like true expertise that you can kind of go. You can go in one place and find all of this versus scouring the Internet or versus getting fed. All of these sometimes very contradicting information.

[Cody Sanchez]

Yeah. And so the app's called We Rise. Yes.

[Sonata Greca]

We Rise. We Rise together or Together We Rise.

[Cody Sanchez]

I like it. And you. And the idea is there's fitness on it, but you're going to have a bunch of women speak on different subjects.

[Sonata Greca]

Yes. And have actionable items. Not just speak so somebody's speaking at you, but actually giving you tools that you can implement to achieve goals that you're working on. So whether that is changing your mindset or navigating through careers, changing careers, or creating your own brand, that's coming in 2025. What we do have now is an expert in habits and a nutritionist expert as well, to help you with even things like, what are macros? How many macros should I be consuming? Did I need this? Yeah, it's.

[Cody Sanchez]

And a lot of it's not for women. Like, I, you know, I mean, I have buddies that are all your buddies, too, that are health experts, but most of them are men. And so, you know, it's intermittent fasting. Well, it turns out that's not that great if you're trying to get pregnant, for instance. I had no idea.

[Sonata Greca]

It's not that great, period. If you're, you know, especially when you're hitting your late 30s and early 40s, it is just not a good idea because of our hormones. Our hormones are much different than men's hormones, and that can wreak havoc in our hormonal system. So. No, no, I. Yeah, I used to. A long time ago, intermittent fast. And I've changed that because, you know, naturally, I wasn't like a breakfast Eater. But now I kind of make myself have that 30, 20 to 30 grams of protein first thing in the morning, 30 minutes within waking up so that I can tell my body basically we're good, we have some nourishment. We don't go in, we don't have to go into the fight or flight mode because as women we are predisposed to go into that mode. We work out of the sympathetic system more so than the parasympathetic. And that kind of helps start the day that way.

[Cody Sanchez]

To really be simple here, what's the right way to start the day? Breakfast wise? As a chick, what should we be eating in the morning?

[Sonata Greca]

Make sure you're eating like 20, 30 grams, 30 grams if you can of protein in the morning to just start you off because your body is looking for that protein for all those amino acids, for all those nutrients to keep it simple. For myself, like, you know, I don't have time to cook first thing in the morning, so I'll make a protein smoothie that's also a very digestible, absorbent, you know, meal that you can make quickly. I throw in, you know, it's pretty simple blueberries. To get a little bit of fiber, I throw in some protein in their protein powder, either almond milk or oat milk, unsweetened usually. And what else? I throw in some nuts. I throw in my creatine in there and I think that's pretty much it.

[Cody Sanchez]

What's the deal with creatine? People are really excited about it right now and seem to think that people should be taking creatine.

[Sonata Greca]

Yes, yes, for, for a long time. See, I don't jump onto like supplements right away. I like to like see the data and see where it's going before. First of all, let's back up. You know, supplements are not necessary unless you are lacking in nutrition. I always go nutrition first, make sure that that's on point and then you can see where you can supplement comes. It turns out that creatine is a, is a pretty important supplement not just in muscle growth, but in brain health as well. So I have, I've started myself adding creatine to especially as, you know, get a little bit older and you know, we want to really keep that muscle on, we want to grow that muscle, that strength as well as keep our cognitive functions in check. And creatine helps with that a lot.

[Cody Sanchez]

Yeah, you've said before that one of the things that's a pet peeve of yours is that women say, hey, when I go lift, I'm Going to become really bulky.

[Sonata Greca]

Yeah.

[Cody Sanchez]

Can you talk to me about that? Is that what happens with women? We work out, we instantly get huge muscles?

[Sonata Greca]

Huge, huge. No, I mean, it's how we're built. Like our hormones do not allow us, for us to become that big naturally, you know, I'm sure there is steroids and other anabolics that, like, people can use that can do that, and that's their choice. And maybe that's the fear there because people see some of these bodybuilder women that, you know, when you, when you, when you go to certain classes of bodybuilding, then they're almost like forced to take them. And you're not going to become that because that is not being done naturally. Just lifting, eating properly will not get you to that point. It'll get you to be healthy, to grow healthy muscle that you need for quality of life or quality longevity. I mean, muscle to me is a currency. It's a currency to help. That's how I see it. And it used to be, again, how can I be as thin as possible because of these thin models? Now I'm like, how can I put as much muscle as possible while I can so that I can prevent anything that might be detrimental to my health down the road, you know?

[Cody Sanchez]

Yeah, it seems like more women are working out these days with weightlifting, but it's still not that common. Like of my girlfriends, maybe 10% I can think of actually like to lift. Why do you think lifting is so.

[Sonata Greca]

Important for women and health? Longevity, you know, preventing osteoporosis, preventing sarcopenia, like muscle loss, like preventing all of these diseases that are at the top of the list from which women die from. Because, you know, you want to prevent the fall or you want to be able to get up from a fall. And those are. And weightlifting, it's so important to, to do right now or wherever you're at, wherever, whatever point you're at, it is so important whether you're in your 20s, but then it becomes even more important when you're in like 30s and 40s and 50s and so on to, to lift, to lift relatively heavy, I would say with great form, it's our health.

[Cody Sanchez]

Well, how do you know if you're lifting heavy or not?

[Sonata Greca]

So usually heavy, it's all relative, you know, but by. I would say if you're recommend. If in a program you're recommended, let's say 12 reps or 8 reps. Heavy means going up until that 8 or 12 rep and you're not able to go any further than that maybe you have one or two more reps in the tank, but you're basically AKA going to failure, and that's considered heavy while maintaining great form.

[Cody Sanchez]

Great form.

[Sonata Greca]

You don't want to compromise form for. For the weight that you're lifting.

[Cody Sanchez]

You know when I knew I really liked you on the Internet, when I saw that you also wear your hair up to the gym. I go to, like, collective, and there's a whole thing there in Austin and everybody's like, all dolled up in the gym. Have you noticed this, Trent, and the hair down? No, you don't have that long hair. But I'm immediately judgy. If I see like a woman working out with her hair all the way down, I'm like, oh, no, I'm never going to look that cute. So I immediately, immediately judge you of it. But you talk a lot about intensity, too, in your workouts. Like, how important is it, how hard you go? Should you be sweating? Does any of that matter? Is it just. Do you have to go fast? What does, like a workout look like in your mind?

[Sonata Greca]

Yeah, that's ideal. I go hard and heavy and you're sweating.

[Cody Sanchez]

Are you sweating?

[Sonata Greca]

I grunt. I do. I'm one of, you know, the people that sometimes by the end, by, like the last rep or two. I don't maybe look like that in the videos.

[Cody Sanchez]

No, I've never heard a grunt.

[Sonata Greca]

I don't want to be too distracting. I do breathe heavy. But yeah, I think intensity is as important as lifting heavy. And then when it comes to intensity. Are you talking about when you're lifting heavy or are you talking about high intensity training, interval training or all of the above?

[Cody Sanchez]

Yeah, my husband always says that you can't. I go to the gym and I do the reps, but I'm probably not going as hard as I should. Maybe not as heavy, maybe not as fast. Maybe too many breaks.

[Sonata Greca]

Well, breaks fast, you don't have. Slow is fast and fast is slow. So like, lifting slow actually will help you with that mind muscle connection even further. So slow down the movements and then think about touching, feeling, thinking about the muscles that are working. So you don't have to go. Yes, don't go. Don't go fast. Go slow. When it comes to. Yes. Most people don't lift as intensely as they probably can because they're afraid, again, especially women of bulking. And. And I would say test yourself, you know, test what that 12 rep to failure is like, how close are you to that? Like, if you're doing, say, bicep curls or if you're squatting, can you do 20, 30? Then you probably need. You need to. It's time.

[Cody Sanchez]

It's too late.

[Sonata Greca]

It's time. It's too light.

[Cody Sanchez]

Okay, fine. You've talked about, you know, you train Kim Kardashian, which maybe a few people know on the Internet who that is, and others. Big. Just a few.

[Sonata Greca]

And other 350, something, million wild.

[Cody Sanchez]

Also, like ultimate businesswoman. I guess I didn't get that wrong. I think she's fine. I think she's doing good. But incredible businesswoman, as are you, too. What is it? How did that start? Like, how do you start training celebrities? How do they find you? What is that like, working with celebrities?

[Sonata Greca]

They found. She found me. I.

[Cody Sanchez]

She slid into your DMs.

[Sonata Greca]

She slid into my DMs. Literally. Well, not her, but, you know, her people. People. Her people initially. I've had. I've had the. The honor and the pleasure of working with a few celebrities, including a queen of a country.

[Cody Sanchez]

That's wild.

[Sonata Greca]

That was wild. Yeah, very wild. And she's still my really good friend to this day, but surreal. Yeah, they approached me. I was never in the business, if you will, of training celebrities. I never even thought that, you know, little old me could do that. But, yeah, the opportunities have kind of come across because at the end of the day, I've always been of the belief I'm going to put myself, my best self out there. And I find, like, you know, with like, aesthetics. Aesthetics come if you put in the work. All the good things in business come if you put in the right kind of work.

[Cody Sanchez]

So, yeah, yeah, you also, I think, you know, you mentioned some really raw and honest things in your life about depression and how fitness helped you with that. And then obviously what you shared earlier, what happened before, were you depressed and did fitness help you get out of it?

[Sonata Greca]

I found out later in my life that I have a genetic predisposition to that. And I guess you could have, you know, realize that by seeing that my mom suffered from anxiety. And I guess she told me that her father also did have. So, you know, you can see kind of a pattern, but that I got genetic testing done and it was confirmed. So, yeah, I did. As a teenager, you know, as a young child, I don't know that I can see any of the, the things that I suffered from when it came to, like, my teenage years. So it probably was a compounding effect and of, like, being in a new country and having to take the role of a parent in some ways and Then this genetic predisposition, which I don't know if there is any data out there or any studies that show that maybe creeps in at a certain point in your life, maybe with your hormones changing and now you're a teenager and that kind of gets activated, if you will. I have, I have no idea how that plays, but I did, I did go through anorexia at the time too. So it was kind of. Everything kind of fell on my lap at the same time. And working out, strength training in particular was my way out of, out of all of that.

[Cody Sanchez]

Did you find it like, how did you go from anorexia and being depressed to like pulling yourself out of, out of bed and deciding to move? That takes a strong human.

[Sonata Greca]

I don't, Sometimes I do question like where I find this. It must be like some, some, some place that I'm pulling out from because yes, you have this kind of like two very opposing realities. This, this, this things that just want to keep you down. And then this like very crazy drive at some points, which I think I have. But I just, I knew that something was wrong. So I, you know, would find help like in college found a therapist and would try to find for read books like self help books. Has been like my biggest friend alongside with like obviously working out was like self help books. A lot of psychotherapy, a lot of even like graduate like college level books for some reason fascinated me. Maybe I have a fascination with the brain on the mind and how it works. So it was kind of like a loop. Maybe help yourself to get out of this situation. And that I did. And plus I had catalysts like an amazing primary care doctor at one point where she was running marathons. I don't want to say every month, but at least every like quarter she was running a marathon. She was like in her 50s and it was incredible, like incredible shape. And that was like kind of the starting points like Sonata. Just run, Just, just go for a run.

[Cody Sanchez]

That's what your doctor told you?

[Sonata Greca]

Yeah, just go for a run. Because other, you know, you know what happens some like it's not the. Sometimes you're like, you know, take this medication. It's like.

[Cody Sanchez]

That's what I think.

[Sonata Greca]

Yeah. Yeah.

[Cody Sanchez]

Did they ever try to prescribe you prescription? Done.

[Sonata Greca]

Yes. Yeah. So it was like, was that first combination of both. Yeah, of both. And. But I, the running like really was life changing. Like that was my little step into doing things to take care of my health properly. Doing it for the right reasons, you know, to get out of the eating disorder. And anxiety and depression and not to diminish myself and make myself smaller and like doing cardio. And so, like, I started running with the goal, like, I'm going to run a marathon. And that brought the need to nourish my body properly. And then I found myself in strength training. You know, I was doing. I was still kind of like running and found was going to my local gym and just friends of mine were like, you should. You should try weightlifting. And I also had the fears of, like, I don't want to be bulky, like, I don't want to be big. And. But once I started down that path, there was like, no turning back. No turning back. Yeah.

[Cody Sanchez]

You know, it's. I was reading a study the other day that for women under 30 in the US 60% of them at some point in time have been on an SSRI or an antidepressant. And that there is this. There's an epidemic, really, in the U.S. you know, whether that's over prescription or over necessitation or, you know, you know, not really sure. But for young women who are anxious or depressed, obviously we're not doctors, we're not making medical advice, but would you tell them to replicate what you're doing? Would you say, try the gym, try running? What do you tell young women who reach out to you about that?

[Sonata Greca]

Try physical activity first. Because just as little as 150 minutes a week of physical activity can have almost twice as much of the effect as an antidepressant or as an anxiety medication can have. So try that first. That's your natural antidepressant. That's your natural anti anxiety. And maybe again, like you said, we're not medical doctors, so we're not making any of those statements. But why not start there with something natural? And if you need to, I mean, there's cases where people just can't get out of bed, just can't do it. So maybe then do it in conjunction. Consider that. Or utilize, if it's not medically necessary, the prescription to get out of bed. But then do something with it, Go to the gym. And then hopefully by setting up that healthy habit of moving your body and working out, you can then, in time, like I did, ditch the antidepressants and anti anxiety medication.

[Cody Sanchez]

You were able to get off of it entirely?

[Sonata Greca]

Yeah.

[Cody Sanchez]

Wow.

[Sonata Greca]

Off of it. It's been 10 years.

[Cody Sanchez]

That's incredible. So what does a day in the life look like for you today? Obviously, besides podcasting?

[Sonata Greca]

Yeah.

[Cody Sanchez]

But maybe that's a big part of it.

[Sonata Greca]

Lately it has been.

[Cody Sanchez]

Yeah. You're running a bunch of businesses. But what does it look like a day in the life if you got to choose?

[Sonata Greca]

Yeah.

[Cody Sanchez]

What would it be?

[Sonata Greca]

I get up. Like I said I do. I make my smoothies so that I like.

[Cody Sanchez]

What time is this? Are you like a 415 ris? You look like an early riser.

[Sonata Greca]

No, I'm not really.

[Cody Sanchez]

Okay.

[Sonata Greca]

I'm not. I need. I need that little like extra REM sleep in the morning that I can get. My sleeping is important to me.

[Cody Sanchez]

I.

[Sonata Greca]

Sleep is another like component of health. So if I can get that right amount of sleep, I'm not going to get up in the morning at 4:15. So I usually it's like 6, 6:30.

[Cody Sanchez]

Okay.

[Sonata Greca]

That's more realistic for me. I don't want to lie. So I get up, I make my smoothie, I make my cacao. The cacao is my caffeine, my caffeine substitute. And I either have meetings. It's like there's no day that is exactly the same. There's like meetings. I have to train Kim. I have to go to the gym. Like I. Those pieces of the puzzle kind of move around. I work on content. I still manage my own page. I have a few other social media platforms that I. I have not given up the controls yet. I manage it. I put the content together, I added the content. So all of what you see is done by me. Unless it's something from the We Rise or Zentoa, which is the clothing brand page. I've just finally the past few months decided to give up.

[Cody Sanchez]

It still looks good. I think you're crushing it. Yeah.

[Sonata Greca]

Thank you. Thank you.

[Cody Sanchez]

Plus the clothes are really cute. That's your brand that you started.

[Sonata Greca]

Yes. Mindful Warrior.

[Cody Sanchez]

Yeah. And it's. Why did you start that brand? Like there are a lot of workout brands out there. What made you think I want my own and I don't like with options.

[Sonata Greca]

I just wanted something that I could wear all the time and feel good in it. Like all the time. Because that's what I live in. And the workout clothes in Zentoa? Pretty much. So I wanted something that was fashionable. I wanted something that made women feel good and it was great quality. So that's where I started. But to go back to. Yeah, why did. It's not an easy business, like clothing industry and like competing. Yes. Yes.

[Cody Sanchez]

Yeah.

[Sonata Greca]

Yeah.

[Cody Sanchez]

I should have known.

[Sonata Greca]

Why didn't I wish I knew. But you know, you make certain decisions early on when you don't really know how. You know, like your following is. And what that translates into and what you're able to order and sell. So it's a tough business, especially for a small brand when you're trying to compete with larger brands that can produce tons of units at super low cost. And here you are, you know, producing a fraction at a higher cost. So then you have to pass that on to the consumer and. Yeah, but it's still my little baby. The little engine that could.

[Cody Sanchez]

Well, it's really cool stuff that looks unique and you can tell is designed by a woman who actually cares about the shape work because she's got to wear it every day, which makes a huge difference, I've found. And a lot of the times I think these big brands before were hard to compete with, with, but now, you know, you go and use some of the big brands and I won't name any names to be a jerk. But quality definitely comes down, I think at scale.

[Sonata Greca]

Yeah, because even those brands are suffering like just to hear some of the like margins that they're having to, to deal with. It's like it's, it's, they're suffering so they're having to cut on quality, they're having to cut corners. And that is one thing that I've never wanted to do. Like I didn't want to cut corners, I didn't want to produce something and white label it or I wanted to really like stand behind the products that I put out there. Like something that I was proud of, like wearing, sporting around the gym.

[Cody Sanchez]

It's true too because then you're not going to attract a Kim Kardashian, you're not going to attract a Carly, you're not going to attract the type of people you want in your life. If you have a cheap brand.

[Sonata Greca]

Right.

[Cody Sanchez]

They don't want to be associated with that. So I think that's really beautiful.

[Sonata Greca]

She likes, she likes Zentosh. I give her pieces, she puts them on because they do shape you nicely, especially the behind. If I.

[Cody Sanchez]

Yes. So that's how I get your butt. I just wear the gloves.

[Sonata Greca]

I should have said from the beginning, are you.

[Cody Sanchez]

We have to work bad. I know.

[Sonata Greca]

Bad.

[Cody Sanchez]

Okay, I do want to talk about. So your day. You wake up in the morning, you wake up at six, you're making the smoothie, you're going to meetings, you're doing some working out. Probably some more meetings. Only one workout a day.

[Sonata Greca]

Yes, yes. It's funny, like I used to work out more when I had a corporate job and had, you know, like a super busy corporate schedule than I do then. I work out now. You know, you used to find me in the gym for a few hours and now I'm lucky if I can get, you know, usually it's like 45 minutes to max on a good day. An hour and a half. Half when I'm doing lower body, that takes a little bit longer. So yeah, on a day to day.

[Cody Sanchez]

Basis, that feels doable like for a woman. Because when I see some of the women in the gym and they're there for like two hours, I'm like, dang it, I got. Or they have like two different workouts during the day.

[Sonata Greca]

That can be tough. It's unnecessary. You don't need to be doing two workouts a day unless you. That's. That's you. You're a bodybuilder and that's what you're going for. You know, if you're some bodybuilders do two workouts a day. I've never done that. Even when I was competing, I did bikini bodybuilder competition. So like the very first level I've seen you. So even then I didn't do two workouts a day. Amazing.

[Cody Sanchez]

Do you ever get. Was it ever hard to put your body on the Internet? I mean, I get comments on the Internet and I talk about business stuff, but I don't really get comments about what I look like because it doesn't really matter. You know, they could be like, ah, you're poor, you're like lying. Cody, you really don't know what you're talking about. But it's never really my body. I think I would freak me out to put that on the Internet. Does that ever get to you or did that in the beginning?

[Sonata Greca]

I don't know how I bypassed that. At some point I did. I think the hardest thing was hitting like 100,000 followers. I'm like, I think I. I didn't sleep that night where I'm like 100,000 people are watching me do this and are. It was. That was like the. And then, I don't know, I just kind of like adjusted myself to the reality of having so many people look at me and look at my body. And honestly, when it comes to. I know there's a lot of negativity. Sometimes I don't have. I'm super grateful for my audience that they're incredible. They don't have any negativity much, if any at all. But even if there is, it almost kind of makes you stronger because you can take it two ways. You can allow it to bring you down. And that's the only thing that you think about. Or you can take it as like, this is not a reflection of me. This is a reflection of the person leaving that comment. So it just kind of builds more confidence in that sense for me because I go the other way where I'm like, no, I know who I am. I know what I'm doing. And that's not that. That's your opinion. I'm sorry you feel that way.

[Cody Sanchez]

Oh, it's beautiful. Do you ever, do you ever feed the trolls? You ever clap back at them? Talk a little shit ever? Once?

[Sonata Greca]

Very rarely. When there is, like, when there is comments about steroid use, that one gets you.

[Cody Sanchez]

There's always one that gets you that one.

[Sonata Greca]

Because I am such a puritarian, if you will, when it comes to, like, what I put in my body. Like, I don't even take an ibuprofen for not mentioning any brands. Like, I don't even take anything or I try not to, you know, if, you know, I've got super back cramps, like, maybe on those days, very rarely. Even so I just move my body and the PMS goes away. But if my diet is so clean, why would I do something like that to myself? Why would I ingest that? No, like, I refuse to.

[Cody Sanchez]

Yeah.

[Sonata Greca]

So that's what gets me because I put in so much work with nutrition and working out and mindset that it kind of diminishes, takes away from what I. From what I do. And also I think more importantly than that is sending a message to my audience, to other women, that that is not achievable. She's taking something to achieve that. And I don't want that message to be out there. And it's like, no. And I don't necessarily want you to achieve my body. You achieve the best version of you, but know that, that it's attainable. Whatever you're wanting to. To attain, it's attainable or a version of it. So that I think that's what bothers me the most is like, don't speak on my platform to my audience because they're listening and they're watching.

[Cody Sanchez]

I love that. Yeah, I think it's very easy to. There's always easy to tell people why they can't. It's very hard to inspire people why they can. And so I think that's really, really beautiful. What stuff do you do that's not working out for your body? Like, are we doing red light? Are we doing acupuncture? Like, what else should we do? Alternative wise to Stay healthy in your mind.

[Sonata Greca]

When I can, I'll hit a cold plunge, I'll hit a sauna, you know, I'll do those, but I don't always have time for those things and they're not always readily available, available. So I just did actually chase the real dopamine kind of post and it went viral, if you will. And it includes things like cold plunge and sauna and meditate and all of these things. And people are like, I don't have time for all of that. I'm not doing all of those things every single day. I, you know, don't have access to all of those things every single day. But whenever I can and pick and choose, you know, if it's sauna, if it's cold plunge, if it's meditation, if it's yoga, if it's working out, like what, whatever those elements that you are, that you can bring in that will release that natural dopamine, do that. For me, working out is a non negotiable. Meditating is a non negotiable. And I do a little bit of yoga after my workout. Just like five, ten minutes to bring. It's my cool down. So those are kind of my non, non negotiables. It's the mind, mindful stuff, you know, it's the meditation and the yoga and the workouts.

[Cody Sanchez]

Yeah.

[Sonata Greca]

And obviously the nutrition.

[Cody Sanchez]

Yeah, I love that. Well, I also think it's cool that you share all that other stuff too, because, I mean, man, I, I think Gwyneth Paltrow did such a cool thing by normalizing the extra crazy stuff that you can do. We don't all have access to it. We can't all afford it. But like, I still like to know what's up.

[Sonata Greca]

Exactly.

[Cody Sanchez]

Nobody's yelling at Andrew Huberman for having access to all this stuff. Why are we yelling at the ladies for having it? It's very weird, right? You know, and even with Kim, like, I want to know what, I want to know what weird shit she's doing that makes her look so great. And maybe we can't afford all of it, but at some point we will be able to afford more of it because it all becomes more accessible.

[Sonata Greca]

Absolutely. I think it's like that, that view, at least for me, I think people think that this is what she does all day, every day. I, like, take care of my body. I work out. I work out all day, every day. That's what I do. Meanwhile, it's like the time in my life when I've worked out the least. If you will? Yeah. I mean, like you were talking about before, meetings take time. As, you know, one hour meeting turns into a two hour meeting. Training somebody takes times. It's all of these components that come together that. Yeah, no, I don't work out all day every day. I run two businesses. I run social media platforms. Don't have time for all of that.

[Cody Sanchez]

No, no, you don't. I'm sure. So is there anything that makes you nervous still? Like, you've kind of achieved this peak in so many different things. You have a couple incredibly strong businesses, you have this huge social platform. You're hanging with all these celebs. Like, what makes you nervous these days? Is there anything you're doing right now that you're like, oof, I'm pushing the edge.

[Sonata Greca]

What makes me nervous these days? I, I'm a perfectionist. So I'm always nervous. I mean, I'm always contemplating whether I'm doing enough, you know, like with the We Rise app, am I providing the most value that I can? Am I providing the best content that I can? So those things, as much as I've minimized them, they don't keep me up as much at night. They don't keep me up as much, but they still do to a certain degree. But it's also when it comes to, I have people depending on me now that are part of the We Rise happens in toa. So I want to make sure that I bring my best self for them and for everybody that I serve.

[Cody Sanchez]

Yeah. Hiring employees is scary because then you are responsible for that in some way.

[Sonata Greca]

Absolutely.

[Cody Sanchez]

At least I think. Do you have things that you tell yourself when you absolutely do not want to go to the gym or you absolutely do not want to do more? What's, what's your inner dialogue sound like? Can we steal it?

[Sonata Greca]

I don't try not to have an inner dialogue. I do. So it's not, you know, maybe brushing your teeth is not the best. I don't know. Do you negotiate with yourself whether you get to brush your teeth?

[Cody Sanchez]

No, that would be gross if I.

[Sonata Greca]

So it's kind of, for me, it's like that as well. It's just we're going to get to the gym. We're maybe not going to crush it on that particular day. We're just going to start with whatever feels comfortable. I usually go for like a seated something like maybe seated abductions. Just sit and kind of move your legs in and out. That seems kind of like easy and then that kind of builds that motivation. So I don't wait for the motivation. I don't talk myself into feeling motivated. I act my way into being motivated because that motivation comes with movement.

[Cody Sanchez]

That's a great point. So move first and then your mind sort of follows.

[Sonata Greca]

Absolutely. And also if you keep in mind that things that are usually hard in the moment, like working out or making the right choice when it comes to nutrition, we'll have that reward later. We'll give you that reward later. Just keeping in mind how, how good you feel afterwards. Like, I've never, I know this is cliche, but I've never regretted a workout that I did do.

[Cody Sanchez]

No, man, I never regret it once I get to the gym.

[Sonata Greca]

Exactly.

[Cody Sanchez]

Just get in the gym sometimes.

[Sonata Greca]

But I mean, I've had people in the app that slept with their clothes on, so they could just take short. I've already put these clothes on. I might as well get up and like get some, you know, like work out in the morning. Just eliminate when it comes to that. When you know that you're a person that's contemplating that contemplates that a lot, that is struggling with yourself. Am I going to work out today? I don't feel like working out. Set yourself up for success. You know, have your clothes ready, have your shoes ready, know what you're going to be doing. Leaving it out. Sometimes it's like I don't know what I'm going to be doing. So that's like another thing. Like know what you're going to be doing, know when you'll be doing it. Like what time of day, like schedule it. Almost like a meeting. Schedule it the day before or schedule your week. Where are you going to do it? Are you going to do it at the gym? Are you going to do it at home? So scheduling and kind of removing all the unknowns and the stressors around it makes it more accessible.

[Cody Sanchez]

It's so true. And I still don't do so many of those things, which is like the funny part. It's, it's layering a few actions on top of that. Now you are going to have in the app mindset, but also nutrition. Is the saying true that you can't work your way out of a bad diet?

[Sonata Greca]

Yeah, it is true. Unfortunately, it is true. I mean we do, we do have currently habits and nutrition that's currently in the app. So then that's great because it does help people with setting up these new habits and just in general new habits and ditching old ones and then moving into better nurturing themselves. But, but your original question was. Yeah, you can't out train a bad diet because. And that, you know, what does a bad diet look like at the end of the day? You know, if you're not. If you're not nurturing with enough protein, then you're doing yourself a disservice because you're not building the strength and the muscle that you need. If you are putting in foods that are not good for your body like sugars and whatnot, that's also. You're not going to be able to out train that because your body can only process so much.

[Cody Sanchez]

Yeah. Do you drink alcohol?

[Sonata Greca]

I think I heard this on another podcast. I knew it was coming with Mike actually. I used to love a glass of wine in the evening. I used to love it because for me it was like an experience. I just love the experience. It doesn't serve my body anymore. It doesn't serve get from even a glass of wine. I could have a hangover the next day. I could experience like heart palpitations at night, which. So it's like that, that trade off just is not there. I will still do it once in a while. Make sure like I drink a ton of water and yeah, clean, you know, try to do like clean, clean alcohol. But you know, it's just not something that benefits me anymore.

[Cody Sanchez]

So what do you do at the end of the day when you're like, you know how. That's how I used to think about it. We were kind of taught, especially in finance, we drink a little bit too much. But you know, at the end you're like, it's a long day, I gotta wind down. I grab a glass of wine, I sit down like it was my habit.

[Sonata Greca]

Yeah.

[Cody Sanchez]

So what do you replace it with?

[Sonata Greca]

Walks. Walks. That's like walking my dog in the park and watching the sunset and just chatting with people. That's kind of been a huge. Honestly, it created anxiety in the beginning because for me, like, you know, that was my thing. I created a habit. We created these habits that we rely upon and it's just a matter of like putting in the reps with a new habit and walking and meditating and truly listening to my body and what that did for my body.

[Cody Sanchez]

Now do you crave like meditating and walking? Like I like meditating in the morning. But if you're like, cody, long day, go ahead and meditate. It'd be like. The thing is. No, it doesn't sound like tasty enough.

[Sonata Greca]

Yeah, it's.

[Cody Sanchez]

But do you start. Does it feel tasty for you now? Does it feel like lovely?

[Sonata Greca]

Yeah, it does. It does especially depends. You try out different kinds of meditation. I went to Bali and got certified in meditation and breath work and did learn some meditation and breath work techniques that just give you that real good feeling so that it does have that reward effect.

[Cody Sanchez]

Yeah, that's a good idea. Do you do it with your. With your man?

[Sonata Greca]

I do. We went together actually.

[Cody Sanchez]

Who leads the meditation?

[Sonata Greca]

Oh, it's. It's. We. None of us.

[Cody Sanchez]

None of us pre recorded.

[Sonata Greca]

Yeah.

[Cody Sanchez]

I like.

[Sonata Greca]

Yeah.

[Cody Sanchez]

Do you listen to a person in.

[Sonata Greca]

Particular or you could do a silent. Like those were the. You know, a couple of things that, that, I mean more than that, but like those are kind of our go tos if we want a little bit more of an activating like feel good. Maybe more of a breath work. So you're really oxygenating your body.

[Cody Sanchez]

Yeah.

[Sonata Greca]

And moving your energy. And then if you want more of a relaxing going back to center, then it's more of a silent meditation.

[Cody Sanchez]

Yeah. Do you ever get them to do like eye gazing or anything?

[Sonata Greca]

We did eye gazing and we had set the timer wrong so it was like, like staring for like 10 or 15 minutes. Like I think this has been. It's been longer than five minutes.

[Cody Sanchez]

I tried to talk Chris into that. He was like, what is wrong with you? Yeah, he loves meditating. He does it a lot now. It helped him a lot when he was in conflict zones too.

[Sonata Greca]

Actually.

[Cody Sanchez]

I forget what the name of the woman Ziva Meditation maybe is her name anyway. But he started doing what I would consider kind of similar to transcendental meditation.

[Sonata Greca]

Okay.

[Cody Sanchez]

Which is what I do or like. And then I started listening to, you know, this. Do you know the guy David G. Kind of looks like Santa Claus.

[Sonata Greca]

No, it's not coming. Yeah, it's not. Sometimes it's like I'm bad with names. I know faces. We see them maybe like floating around.

[Cody Sanchez]

You can tell me what you think if you like him or not.

[Sonata Greca]

Okay.

[Cody Sanchez]

Are you going to have a meditation person on the app eventually?

[Sonata Greca]

I'm sure we're going to have somebody that's dedicated to that even though I am certified in it twice over because I went to India and got certified in yoga and meditation and breath work and then went to Bali to further there my meditation and breath work knowledge and the certification there as well. But I feel like we might need somebody that has and that's been more. That was more for my personal and usage, if you will. I'd love to bring somebody that's their sole focus right now. There is some meditation and Yoga on the app as well, just shorter. I guide people through it, through the yoga and through the meditationless little 15 minute, 5 minute yoga. 15 minutes meditations, just like graspable little pieces for people that are short on time. But yeah, eventually, that's definitely the goal.

[Cody Sanchez]

I love that. Okay, so I was thinking that these days I get a little overwhelmed. There's so many things about health overall and especially, like right now, what's going on with, like, you know, make America healthy again. And there's a lot of commentary about seed oils, GMOs, additives versus, like, portion size, calorie count, you know, is it both? You know, Mike. Mike's take is retell. He was basically like, hey, stop eating so much and then you won't be fat. And then you have RFK who's like, we're getting poisoned by seed oils. Is it both? What do you think?

[Sonata Greca]

I would side with Mike's a little bit on that in the. In the sense that let's tackle like the big rock issues, like the easy, the easier issues. And, you know, are you eating. What's the calorie amount that you're eating? What's the macro breakdown? Like, those are, I feel, in a sense, a little bit easier. And then when you have grasped that, when you're consuming enough protein, when you're prioritizing protein, then you can dial it in. Am I eating the right type of foods? Am I eliminating, you know, all of these other things that we know by now are not good for our bodies, but it's a step by step process. And that's what I tell, like, my family too. Like, stop consuming all of this crazy information, like, don't eat spinach and oxalates and this and that. Like, don't do that. Start with the basics, like, eat enough protein, move your body properly, because that is proven. That will most likely override some of these other things that you're not even doing in, like, big amounts, you know, and if you want to, then once you've got this, like, foundation and big rock issues, then dial it in, like we're talking about before, even with supplements, like big rock issues. And then see if you need to, like, supplement around.

[Cody Sanchez]

Really good point. I guess it's sort of like money because it's the same thing. It's like, yeah, you could learn about equity investing and shorts and, you know, options, or you could earn more money and spend less.

[Sonata Greca]

Exactly.

[Cody Sanchez]

And you could start with those two things.

[Sonata Greca]

Exactly, exactly.

[Cody Sanchez]

Interesting. That makes me feel better because these days I'm like, I Can't keep track of all of the things.

[Sonata Greca]

So overwhelming. And then people don't do anything. It's just they go back to, like, their old, you know, habits. Because again, you're trying to, like, eat an elephant versus, like, little bites. Not, you know, eat an elephant. You don't eat an elephant in one bite.

[Cody Sanchez]

Either way. Not great. Frowned upon, I think.

[Sonata Greca]

Yeah, exactly.

[Cody Sanchez]

So what about, like, you talk a.

[Sonata Greca]

Lot about don't eat elephants. By the way, that's going to be.

[Cody Sanchez]

The title of this podcast.

[Sonata Greca]

Said eating elephants will make you grow a big booty.

[Cody Sanchez]

Exactly. Albanian advice.

[Sonata Greca]

Yes.

[Cody Sanchez]

Okay, so if you had to rank it from worst to best, I want to throw a couple things at you. You can tell which one you think. So, alcohol, bad sleep, processed food, seed oils not working out consistently.

[Sonata Greca]

Are we rating from, I don't know.

[Cody Sanchez]

Whichever way you feel bad to good. Let's rate from bad to good. So, like, if you had. What's the worst. Is the worst thing you can do bad sleep? Is it alcohol? Is it, you know, processed foods? Is it too much foods?

[Sonata Greca]

Oh, my gosh, I feel like these are bad. I would say prioritize working out, prioritize sleep, prioritize nutrition. Like eating enough protein. What was the other two like, processed foods. Try to eliminate, then try to eliminate. So it's like taking that step by step, you know, get enough sleep, work out hard, dial in your nutrition and then the other steps of like, eliminating processed food and eating as much as you can whole foods and then. Sure. Like eliminate seed oils, replace olive oil. You know, now, my dad always used to say, like, olive oil is medicine. I used to be like, ha. Like, olive oil is medicine. And now, you know, there's so much also out there in the media, including Brian Johnson, like, yeah. Drinking shots of olive oil.

[Cody Sanchez]

Do we, do we believe that?

[Sonata Greca]

I like olive oil? I actually, I'm pretty, pretty. You know, I haven't done studies. I don't know. I'm not sure what the studies out are out there, but I personally love using a decent amount of olive oil in my diet. It interesting. Like my salads are basically. The dressings are pretty simple most of the time, unless I want to get fancy. But most of the time, like 90% of the time is olive oil, lemon, salt. That's it.

[Cody Sanchez]

Yeah, that's good. Okay, I like this. I'm basically trying to work my way back into my glass of red wine is not the worst option. So I think we almost got there.

[Sonata Greca]

I mean, again, like, how often with a glass of red wine like, how often are you consuming it? You know what I mean? So. So if it's like once in a while, and I like what Dr. Mike said, that if that is the only way that is going to kind of help you unwind and like the risk benefit. You always talk about the risk benefit in that situation.

[Cody Sanchez]

That's a good point.

[Sonata Greca]

Yeah.

[Cody Sanchez]

What do you think about stress? Like, how bad is stress for your body overall? And how much does working out offset? Stress?

[Sonata Greca]

A lot. Like, working out is like we were talking about before. Like, stress goes into, like, anxiety, goes into depression. Like, all of those things are mood disorders. It is at the top of the list. Working out is a big release because it uses up that cortisol. Like, it. It is. It is huge at the top of the list, I would say.

[Cody Sanchez]

Is that how that works? It actually uses up your cortisol on working out. And so it removes it.

[Sonata Greca]

It actually helps. Yeah. Like, it. While. And it. Depending on, you know, certain types of workouts can increase the level of cortisol and there's later on a longer period of time where it can be brought back down. Unless you're doing, you know, things like maybe meditating and doing those mindfulness practices to lower it back down. But yes, working out is at the top of the list. For as a stress reliever, what do.

[Cody Sanchez]

You think is the worst exercise advice you've ever heard?

[Sonata Greca]

Worst exercise in terms of like. Like, don't lift because it'll make you bulky.

[Cody Sanchez]

Yeah, that's.

[Sonata Greca]

That's bad. That's one of them up there. And. And the best was you actually start. Start doing it. Lift weights. And. And for me, like, maybe it's a little tangent just to, like, stay authentic. It doesn't quite fit into the workout, but, like, the authenticity part of it as far as, like, when it comes to, like, my presence on social media and my platform and. And the businesses, it's just to be authentic.

[Cody Sanchez]

Yeah. Well, you come off that way.

[Sonata Greca]

Oh, thank you.

[Cody Sanchez]

Yeah. I think it's hard to grow on the Internet to the size you are if you're full of it. I mean, there's. Well, actually, you live in Hollywood. You probably have been like, Cody, I've met plenty of them, actually. Not True. True. Okay. One other thing that I wanted to kind of talk about in. In a little bit is like, the. The size of. Of social media that you've grown is really big. You know, as you're building these other businesses and understanding the importance of distribution. How. How did you think about growing these businesses? Like, what is what does CEO Sonata think about growing an online presence? How to do it? And what did you learn? Learn?

[Sonata Greca]

It's. It's been. There's been definitely growing pains as with every business. And you know, to be honest with you, it's been. The focus mostly has been on. On We Rise versus like, like Zento and the distribution on that. That. That has been a lot of logistical.

[Cody Sanchez]

Yeah.

[Sonata Greca]

Not nightmares, but like with. With COVID and everything, it did bring upon like nightmares. So. But when it comes to We Arise, which has been kind of the main focus, we have been lucky to work with a team of people and have brought on good people to kind of manage to help, really. You know, I can almost not involve myself to the detail that I'd like to involve myself with and allow them their freedom to operate because they are and have grown into experts. They are nowadays. But how long have you worked with these people?

[Cody Sanchez]

How did you know they were your people? You probably get approached with a lot of stuff and I don't really see you promote very much at all.

[Sonata Greca]

It's been, I would say maybe a year and a half. Is that true? Yeah, about a year and a half. And then we finally were like, you know, I'd. I'd worked with a different set of people when we first launched Zentoa and, and we were working with people in Australia. We had production out of China and that was a little bit of a nightmare. So then we engaged people that we had known for a long time and we had gone back and forth and spoken and then we saw the work that they were doing. Then we involved them into kind of clearing out and settling that process and the production in China and moving it to Portugal, where it's into. Is now exclusively being produced. And then they prove themselves with their abilities to move product where their marketing, advertising with logistics and everything else that comes with running an apparel company. And then we trusted them with actually working with Re Rise as well.

[Cody Sanchez]

Oh, interesting. So all the same team.

[Sonata Greca]

Yeah.

[Cody Sanchez]

That's incredible.

[Sonata Greca]

They're all the same team.

[Cody Sanchez]

Do you have another CEO that's not you, you?

[Sonata Greca]

We do, yes, yes. Kind of share that role. But then we have hired actual people that are in LA that are part of like the immediate team.

[Cody Sanchez]

Do you ever ask Kim for business advice while you give her workout advice?

[Sonata Greca]

I maybe in passing. Like, it hasn't been like, super direct. I'm like, very like, okay, this is what we're doing. This is what we're going to focus on. Yeah. Sometimes it's like, you know, and you know she knows this, but she'll try to like, tell me something or like, maybe we'll like, you know, she's even put it up on, on the, on, on her stories, like watching Love is Blind while working out. I'm like, okay, sure, I'll, we'll, we'll. We'll let that happen today. But probably not, you know, And I'm like, I missed that. I'm sorry. I was like focusing on your form, focusing on what you were doing. So, yeah, I'm kind of like 100% there. But yeah, in passing, I mean, just, she is kind of a living embodiment of like a hard worker. Like, she works hard. You know, not a lot of people see that, but she works, she works hard.

[Cody Sanchez]

Yeah. You don't get struck by lightning twice. You know, you don't have multiple billion dollar businesses by accident. Hitting a billion dollars once is so. Damn. I mean, that's 0.0001% of newly created businesses would be anywhere near that. So that's, that's rare. But she does have that Emma lady who seems like a stud that runs a bunch of her businesses too. So maybe you need your Emma.

[Sonata Greca]

I know. I mean, we have, we have some Emmas.

[Cody Sanchez]

I mean, we're, we're, we're, we're building.

[Sonata Greca]

You know, it's, it's. You're always going to have people that you believe in that you help them grow. And unfortunately, we've had, we've had some good people. We've had some good people.

[Cody Sanchez]

Yeah, well, like attracts like. Okay, I want to go for a couple just quick questions here. Oh, man. No, some of these don't work for you. So if I was going to ask, I was going to build my playlist based off of yours. Your playlist is nothing brain.

[Sonata Greca]

No, I have.

[Cody Sanchez]

If you had three songs like who's what are the top. Do you, do you put a song on to like get you amped up?

[Sonata Greca]

I don't know, weird song choices lately?

[Cody Sanchez]

Yes.

[Sonata Greca]

Just because like the combination of like meditation and all of this stuff. But it's Perungi.

[Cody Sanchez]

Oh. Have you heard?

[Sonata Greca]

Yeah.

[Cody Sanchez]

Only because I live in Austin. That's like Aubrey. Oh, there you go.

[Sonata Greca]

I forgot. Yes, yes. Yeah. So he's got a few songs that really like. Yeah, amp me up. Yeah, those are those like tribal. You got like that tribal stuff, you know?

[Cody Sanchez]

Are you dancing around while you're listening those?

[Sonata Greca]

Maybe, maybe. I know, I need, I'm like, I, I do need somebody that is capturing some of those moments.

[Cody Sanchez]

Yeah. Come on.

[Sonata Greca]

Man, what's happening? But those. And then, you know, I. I love Fred again. I don't know if you listen to Fred again again. We've got, like, good songs.

[Cody Sanchez]

Okay.

[Sonata Greca]

I'm not sure, like, what your vibe is as far as, like, music over the place.

[Cody Sanchez]

Are you any sing alongs?

[Sonata Greca]

Sing alongs?

[Cody Sanchez]

Yeah, like you singing to anything.

[Sonata Greca]

I have to like Fred again. I like Fred again. Good. Yeah, it's like, not a lot of. Not a lot of syllable, not. Not a lot of, like, words, but like, very impactful words.

[Cody Sanchez]

Okay. I like this. I think I know the answer to this. But, like, if you could only do one or two workout moves for the rest of your life, what are you choosing?

[Sonata Greca]

Oh, man. One or two. I would choose a Bulgarian split squat.

[Cody Sanchez]

And why?

[Sonata Greca]

Because I. Because it. It tackles just like so much of your lower body, like your glutes, your. Your quads to a lesser level, like your hamstrings. And it's a. It's a compound because, you know, depending how you're performing it, you know, and. And the weights that are utilizing where you're placing them, that. That would probably be like a good go to. And if you're gonna do like an upper body one. So if you're gonna make me choose like 1 and 1, then a pull ups, because it's working on your grip, it's working on your back. Like, it's a. It's a. Almost a total body exercise. Not so much legs, but, like, I already chose the lower body exercise.

[Cody Sanchez]

Do you also squeeze your butt, by the way?

[Sonata Greca]

Pull ups, that's one of them. That's why I do them. Them. Actually somebody in the gym approach today and was like, I saw you last time doing pull ups. You must love them. I'm like, I actually hate them, but because I do. That's. That's why I do them, because I hate them sometimes, you know, those are the best things to do is the things that you don't enjoy doing.

[Cody Sanchez]

It's so true.

[Sonata Greca]

It just builds that resilience, that mental resilience.

[Cody Sanchez]

Do you also squeeze your butt when you say the word Bulgarian squid spots? I feel like every time you're mentioning a movement, it makes me.

[Sonata Greca]

I feel like I loved.

[Cody Sanchez]

Yeah, I think I do every time. What about if you sort of had to think about building out a home gym or like, the top pieces of equipment? Some of the stuff I love about your workouts is a lot of them you don't need much. Like, I can be on the road and I can be like all Right. Scroll, scroll. There's, like, one or two I could do there. What do you think is absolute. Must have. In a gym if you've got, like, three to five things and that's it. What is it?

[Sonata Greca]

Dumbbells. Like, have a few sets of dumbbells. Maybe like, a few lighter ones, medium and heavy. If you don't have, like, the option to just get a full. Full stack. If you can. Like, a cable machine would be great. Like a corner cable machine, because there's so much that you can do with that. Yeah, I think those are kind of like the main. Absolutely. Like, I can get a. An amazing workout with just having those two things. Things. And, I mean, then you can add other. Other things as well, like maybe a squat rack or leg extension combined with leg curl. But those are, like. If you're wanting to add different pieces of equipment.

[Cody Sanchez]

Yeah. I love that you don't use a lot of kettlebells.

[Sonata Greca]

I do.

[Cody Sanchez]

You do? Okay.

[Sonata Greca]

Yeah, I do. It's a common. I mean. Yeah.

[Cody Sanchez]

Okay. You like them, but you could just as easily do the other stuff.

[Sonata Greca]

Yeah. Yeah. I mean, I feel. Are you talking about, like, if I was to choose between dumbbells and kettlebells? Oh, my gosh. Like, one group of people is gonna come out.

[Cody Sanchez]

Oh, is that true?

[Sonata Greca]

I don't know.

[Cody Sanchez]

This is like a gang. Yeah.

[Sonata Greca]

Maybe the kettlebell gang.

[Cody Sanchez]

Yeah. I feel like they. They're not gonna like it.

[Sonata Greca]

They're. They're tough, you know? No, I love kettlebells. They're so versatile and both. But there's. There's unique ways that you can utilize kettle bells that maybe, you know, dumbbells, you can't. You can utilize in a more way.

[Cody Sanchez]

More.

[Sonata Greca]

I feel like, not. I feel like. I know. You know, you can utilize dumbbells in a way that you can utilize a kettle bell. I think I might have said that the other way. Yeah. Yeah. So if you're doing, like, a. A kettlebell swing, I utilize a dumbbell, like a heavy dumbbell to do a dumbbell swing for people that don't have kettlebells. Because a lot more people have dumbbells versus kettlebells.

[Cody Sanchez]

Yeah.

[Sonata Greca]

At their disposable.

[Cody Sanchez]

And maybe they're not so intimidating. Like, my mom wouldn't know what to do with a kettlebell.

[Sonata Greca]

Yeah.

[Cody Sanchez]

You know, no chance.

[Sonata Greca]

Yeah.

[Cody Sanchez]

But dumbbells, she might be able to.

[Sonata Greca]

I think they're a little bit. Just slightly more. More versatile.

[Cody Sanchez]

Yeah, that makes sense. All right, let's do two rapid fires, and I'll let you get out of here and back to the non gym. But meetings. You rapid fire. Animal protein versus plant protein.

[Sonata Greca]

Animal protein.

[Cody Sanchez]

Do you do any plant protein or no?

[Sonata Greca]

I do, I do. I sometimes, you know we'll add but there studies are just out there and are undeniable as to how much more beneficial like animal protein is.

[Cody Sanchez]

Yep. How about. I already know the answer this I think but lifting heavy 3x a week versus cardio 7x a week off.

[Sonata Greca]

Lifting heavy 3x a week all day.

[Cody Sanchez]

It's like do you follow me? Walking versus running.

[Sonata Greca]

Pick your. Pick your poison. I should say. I keep saying pick your poison. Pick your elixir. Pick your ellip elixir. I mean it depends. You know, you could do a steep walk or you could do a run. And again, what is the purpose that you're using it for? Like, again I always go back to like what is the purpose, purpose that you're wanting to choose between walk and run. Running can be great, can release those endorphins. So can walking to a certain degree. Running can get you into that cardiovascular zone probably faster. Not probably faster than walking can but again it's like if you absolutely hate running, like walk.

[Cody Sanchez]

Yeah, yeah. What about. Do you have like a book or short story that you go back to again and again where you read and get inspiration from.

[Sonata Greca]

Having me go back and think, you know, there was a, there was a time that I was listening to a Buddhist to. Yeah, Buddhist monk, monks book that had short stories and had very deep meaning.

[Cody Sanchez]

What do you like about this one? Why read it or go back to it?

[Sonata Greca]

Just a lot of short stories that have like a deep meaning for everyday life for things that most people are struggling with. You know like I love a story and I hope it's from this book. There's two by monks that I love and it's about like this monk, this young monk was building a brick wall and he misplaced a couple of bricks and he couldn't. It's going back to like the perfectionism and he could not give up the fact that he had put these two bricks that didn't look like the others, that they were imperfect. Instead of looking that he built this amazing big wall. He kept on just thinking about the two, the two bricks that he placed wrong. And that's for me that's a big lesson that I'm still, I still learn every day. It's like don't look at the two bricks that didn't quite fit. Look at the big wall that you just, that you just built.

[Cody Sanchez]

Yeah, true. Yeah. It's probably why you're such a good builder and prolific because you're always noting the downsides.

[Sonata Greca]

True, true. There is, there is. There are some benefits that come with that with, with being a perfectionist, for sure. I think I attribute a lot of my success to. To being somewhat of a perfectionist. Now, there are some other things that you need to work through and be accepting of. That not everything is going to be perfect, that there's going to be a learning curve, that there's going to be, you know, it's like, it's, it's like lifting, you know, it's like making progress when you're first working, when you're first starting a workout program, it's like building a business, you know, like, you're gonna have those setbacks, you're gonna work hard and maybe not see results like right away, but keep your head down, put in the work, and the results will come. And don't try to be perfect.

[Cody Sanchez]

Yeah, I like that. Okay. And then if you had to leave people, people with like one action to take, one thing that maybe they could do after listening to you today, what would it be?

[Sonata Greca]

Lift weights and eat your protein. Put that on my mirror. Yeah. No. The one thing that I always like to say besides that is do everything from a place of love. And I've said this before, but I just always want to keep saying it. Even, you know, when you're at the point where you're like, I'm just not happy where, where I'm at. I'm. I'm just not happy with my body or whatever it is. Like start from a place of loving where you are, because that will. Is the only way to get you where you want to be.

[Cody Sanchez]

Is that what you remind yourself of about you?

[Sonata Greca]

Absolutely, yeah.

[Cody Sanchez]

Like, it's sometimes hard to love yourself.

[Sonata Greca]

Well, yeah, I think I was raised by perfectionist mom. I think that's where I got, you know, she an A. A minus was. Was failing, you know, so you needed to have all A's and if you weren't first, you were last. So that doesn't develop a whole. And the praise came very rarely, if at all. So yeah, it was definitely. It's been a learning curve as far as like loving yourself. But I think even strength training for me is. Was one of those aspects that did help bring that, build that self confidence and all of the other aspects, you know, kind of like stepping back from myself and looking at all of the things that I have done, you know, like graduating in three years with summa Cum Laude from, you know, well known university and then going to business school while I was full time, working full time. And you know, it's like, okay, if I were still like, see all of this as like somebody's else's resume, not my resume, right Then I'd be like, wow, that's, that's an accomplished person. That person has done some things.

[Cody Sanchez]

Yeah. One of my dearest friends, Shayna, that's what she always reminds me. She goes, you know, you're enough, right? Like how you are right now, you're just fine. And I'm always like, shut up. Then I start tearing up, you know, because for perpetual perfectionist drivers, for whatever reason, it's never enough. And it's not like, at least, I don't know if it's for you, but for me it's not that I need more things. It's like I have to be more.

[Sonata Greca]

Exactly, exactly.

[Cody Sanchez]

It can be a sickness in a different way.

[Sonata Greca]

It can, yeah. You, you put it so well, you know, like, yeah, it's, there's nothing that I, that I need. I don't necessarily go like, I hate shopping. Me too. You know what I mean? So. But it's, it's, it's, it is that, that almost kind of trying to find that point of being enough, like where that is. And I think it's always a moving point. So realizing that we are already that and knowing that for whatever this other idea of being enough is, we already have that, that is just a moving target of some absurd. Whoever created that situation.

[Cody Sanchez]

Yes. Well, this was so beautiful. I am so honored to hear your story that I didn't even know half of. And I can't wait to watch you and we rise, grow and all the things that you do now next. It's so impactful for women everywhere, but I think everybody's listening is going to have to go check out We Rise. They're probably already following you on the Internet, so I'm not even going to tell them that. But your biggest platform is Instagram. Sonata, Sonata Grea, Grea, Sonata Grea and anywhere else you want people to follow you.

[Sonata Greca]

I'm on the, you know, main ones, YouTube and TikTok, but Sonata Dog GRE on Instagram is the biggest one. And then vrise XYZ is my little.

[Cody Sanchez]

Baby and she's going to have even more of a glow up in January.

[Sonata Greca]

Yeah, As I said, we already have the nutritionist expert, the habits expert, but then we're going to have a bunch of other experts join us in the field of mindset and sleep and hormonal expertise, if you will, career advice.

[Cody Sanchez]

You do want to get pregnant. That's a real bitch for me right now. And I think a lot of women like getting pregnant like that. That advice out there today is damn hard to find.

[Sonata Greca]

That is true. Yeah, yeah, yeah.

[Cody Sanchez]

I don't know who plays in that game, but the answer can't just be that more of us have to do ivf. Like, that's so wild. Sonata we rise? Xyz, all the socials. Thank you so much for being here today.

[Sonata Greca]

Thank you. It's been an honor. Thank you so much for having me. I really enjoyed chatting with. It's.