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

Summary

Podcast Summary: "Habits and Hustle" Episode 467: Sonata Greca – Why Women Fear Weights (And How She Built 6M Followers)

Podcast Information:

• Title: Habits and Hustle
• Host: Jennifer Cohen
• Guest: Sonata Greca
• Release Date: July 15, 2025
• Description: This episode delves into Sonata Greca's inspiring journey from the business world to becoming a renowned fitness entrepreneur. With a massive following of over 6 million, Sonata shares her insights on overcoming psychological barriers to strength training, building a successful online presence, and maintaining a balanced approach to fitness and nutrition.

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1. Introduction to Sonata Greca

Jennifer Cohen introduces Sonata Greca as a fitness phenomenon and a dedicated entrepreneur known for her effective workouts and healthy recipes. With a follower base of 6.1 million on Instagram, Sonata has become a significant influence in the fitness community.

[02:05] Sonata Greca: "Consistency, I think, has been one of the key ingredients."

2. Transition from Finance to Fitness

Sonata recounts her journey from a successful career in finance to pursuing her passion for fitness. Despite academic and professional achievements, she felt unfulfilled and sought a path that resonated with her true interests.

[04:11] Sonata Greca: "It just wasn't happy. I wasn't fulfilled in that role."

3. Building a Massive Social Media Following

Sonata emphasizes the importance of consistency and value-driven content in growing her social media presence. Starting in 2019, she committed to daily posts, sharing workouts and later integrating healthy recipes, which significantly boosted her follower count.

[08:21] Sonata Greca: "I have since 2019, probably not taken more than one day off from posting on social media."

4. Workout Philosophy and Strategies

Sonata advocates for strength training over excessive cardio, highlighting its numerous benefits for women. She focuses on supersetting to maximize workout efficiency, ensuring minimal rest between sets to maintain energy and effectiveness.

[20:52] Sonata Greca: "It's always been that consistency and always providing value."

5. Overcoming Women's Fear of Weights

Addressing the prevalent fear among women regarding weightlifting, Sonata debunks myths surrounding strength training, such as the misconception that it leads to bulky muscles. She underscores that proper form and progressive loading can enhance confidence and promote long-term health benefits.

[12:38] Sonata Greca: "We are so bio individual. We're so different from one another."

6. Nutrition and Diet Practices

Sonata's diet is protein-forward, incorporating meals like Greek yogurt with nuts and blueberries for breakfast, ground chicken with eggs and vegetables for lunch, and nutrient-rich dinners featuring leafy greens and lean proteins. She emphasizes the importance of balancing macronutrients and avoiding excessive sugar intake.

[50:10] Sonata Greca: "My mornings are slow. I do a bit of meditation and breath work."

7. Supplements and Their Use

While advocating for obtaining nutrients from whole foods, Sonata acknowledges the role of supplements like protein powders and creatine. She advises assessing individual needs and consulting with healthcare professionals before supplementation.

[66:28] Sonata Greca: "Creatine, protein powders are so well researched and have been around for so long."

8. Training High-Profile Clients

Sonata shares her experience training celebrities, notably Kim Kardashian. Discovered through her viral Instagram posts, Sonata's expertise led her to a full-time training role, which helped validate her methods and expand her influence.

[32:41] Sonata Greca: "It was pretty amazing to have my work be sort of like, validated."

9. Managing Plateaus and Workout Variations

To prevent plateaus, Sonata recommends changing up routines and introducing novel exercises. This approach keeps workouts engaging and continually challenges the body, fostering sustained progress.

[76:04] Sonata Greca: "Maybe it's time to just change things up."

10. Opinions on Fitness Trends

Sonata offers a critical perspective on popular fitness trends like fasting and cold plunges, particularly for women. She emphasizes the importance of understanding individual physiological responses and prioritizes practices that support hormonal balance and overall well-being.

[61:50] Sonata Greca: "Fasting is not something that we should do."

11. Closing Insights and Future Endeavors

Concluding the conversation, Sonata expresses her commitment to helping women achieve their best selves through her We Rise app, which offers comprehensive fitness and nutrition programs. She reflects on the importance of sustainable habits and personalized approaches to fitness.

[81:35] Sonata Greca: "My mission in life has been to help as many women as I can to step into the strongest and healthiest versions of themselves."

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Notable Quotes with Timestamps:

• Sonata Greca on Consistency:

  [08:21] "I have since 2019, probably not taken more than one day off from posting on social media."

• On Overcoming Fear of Weights:

  [12:38] "We are so bio individual. We're so different from one another."

• On Nutrition:

  [50:10] "My mornings are slow. I do a bit of meditation and breath work."

• On Supplements:

  [66:28] "Creatine, protein powders are so well researched and have been around for so long."

• On Managing Plateaus:

  [76:04] "Maybe it's time to just change things up."

• On Fitness Trends:

  [61:50] "Fasting is not something that we should do."

• On Her Mission:

  [81:35] "My mission in life has been to help as many women as I can to step into the strongest and healthiest versions of themselves."

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Key Takeaways:

• Consistency is Crucial: Daily commitment to fitness and content creation was instrumental in Sonata's success.

• Strength Training Over Cardio: Emphasizing strength training provides long-term health benefits and combats common fears among women.

• Balanced Nutrition: A protein-rich diet, complemented by whole foods and mindful eating habits, supports fitness goals.

• Personalization Matters: Recognizing individual differences in physiology and preferences ensures sustainable fitness practices.

• Adapt and Evolve: Introducing variety in workouts helps prevent plateaus and keeps the fitness journey engaging.

• Critical View of Trends: Evaluating popular fitness trends through a scientific lens ensures practices align with personal health needs.

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This episode offers a comprehensive look into Sonata Greca's strategies for overcoming societal fears of weightlifting, building a successful fitness brand, and maintaining holistic health through balanced nutrition and disciplined training. Her insights provide valuable guidance for anyone looking to transform their fitness journey and achieve lasting well-being.

Transcript

[Tony Robbins]

Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it. Before we dive into today's episode, I first want to thank our sponsor, Therassage. Their tri light panel has become my favorite biohacking thing for healing my body. It's a portable red light panel that I simply cannot live without. I literally bring it with me everywhere I go and I personally use their red light therapy to help reduce inflammations in places where in my body where honestly I have pain. You can use it on a sore back, stomach, cramps, shoulder, ankle, Red light therapy is my go to. Plus it also has amazing anti aging benefits including reducing signs of fine lines and wrinkles on your face, which I also use it for. I personally use Therassage Trilite everywhere and all the time. It's small, it's affordable, it's portable and it's really effective. It's head over to therasage.com right now and use code be bold for 15% off. This code will work site wide again. Head over to Therasodge T H E R A s a g e.com and use code be bold for 15% off any of their products. You guys, I'm excited. I'm really excited about today's episode podcast because of what I do. I have someone who I've been following forever and probably all of you guys follow her as well. Her name. Well, I would hope you do because she's so great. But how do you pronounce your name? I don't want to get it wrong.

[Sonata Greca]

Sonata.

[Tony Robbins]

Okay, good.

[Sonata Greca]

Sonata Greca.

[Tony Robbins]

Okay, so I just want to make sure Sonata Greca is on the podcast. She is just like an entrepreneur, a fitness just phenom in my opinion. She puts out the best workouts and you know what else you do really amazing. Your food, like the food that you do that like all your recipes like to make things that are less calories healthier. That's actually how I even started to follow you. It wasn't even. The fitness stuff is not funny.

[Sonata Greca]

It is funny. And a lot of people actually approach me and they're like, you know, I love your recipes. And I'm like really? That's like a newer development. Really that way. But I guess, yeah, a lot of people just because it's love the recipe.

[Tony Robbins]

Amazing. It's not that new. Because I've been like, no, that's not.

[Sonata Greca]

I'm just saying as far as like where it started it was all fitness based and then the recipes slowly started to creep in and, and and, you know, they blow up for most of the part, you know, most of the time.

[Tony Robbins]

Because they're easy.

[Sonata Greca]

They are.

[Tony Robbins]

And they're healthy, and they're, they're a great alternative to things that are, like, fattening for you.

[Sonata Greca]

Yeah.

[Tony Robbins]

But your fitness stuff. Okay, so this is she. How many followers you even have now? Like, 6, 7 million?

[Sonata Greca]

6.1 million. Yeah. Just cost it. 6.1 million.

[Tony Robbins]

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

[Sonata Greca]

Well, thank you for.

[Tony Robbins]

No, it's great.

[Sonata Greca]

Fitness movement has always kind of been a part of my life. It's always helped me through. And I'm sure, you know, maybe you've seen it out there and I've been open about it, but it helped, has helped me through me overcoming depression, anxiety, and eating disorders. So it's always been close to my heart. It's always, I've been an active child and I found joy in movement. The business aspect of it, it was more, okay, we need to make money and make a living and promoted by family. Okay, these are the things that you need to do. Either be a doctor, a business person, or a lawyer.

[Tony Robbins]

Right.

[Sonata Greca]

And, you know, I chose the business route. I was great at numbers and chose that path. Got my undergraduate in three years, got my master's degree in one year while working full time. So it was successful, but just wasn't happy. I wasn't fulfilled in that role. So I decided one day to, to, to put out there all of my workouts, the things that had helped me for so long become a stronger, confident, more confident version of myself. And that helped me overcome so many things, like I said, depression, anxiety, and eating disorders. And I saw that there was such a need out there for true, useful workouts for, for, for my content. And I, I didn't do, like, here's three exercises, and I didn't hold back. Every day I, I, I posted my exact workouts, which started to accumulate a following pretty, pretty fast, I would say. And I was able to then going from just putting all of my workouts, this free content that somebody could just follow and not need to purchase anything, to then launching a more streamlined program that somebody could do to achieve the results that they wanted, along with meal plan and nutrition planning. And I was able to let go of my 9 to 5 job, which at the time had had go from finance to diagnostic sales. I got into pharmaceutical sales and diagnostic sales because, again, there was a part of me that always wanted to be close to that, to the health aspect of somebody. My dad was a doctor back in Albania, so, yeah, that always was close to my heart. And I thought that being in that world would somehow get me close to helping patients, but it really wasn't very impactful. And then this was my way of. Of impacting people in health and wellness by stepping into. Into the role that I. That I serve today.

[Tony Robbins]

Because you've been doing it. And by the way, we've been holding on to these things.

[Sonata Greca]

I know.

[Tony Robbins]

We didn't even do it yet. Okay. So I. I was so excited to have you. Seriously, like, this has never happened because I've had everyone on the show and, like, because of what, like I said, I just love, like, love that you're here. We forgot this. Okay. So we do these shots because we want people to be focused on and alert while they're on the show. So we do these, like, very healthy shots by magic mind. Now, they just came out with a new version. I think I gave it to you. Yeah, the free. And that one is no caffeine. So you don't.

[Sonata Greca]

Because I don't really do caffeine besides cacao or, like, matcha. I don't really do coffee.

[Tony Robbins]

Okay, good. Well, then it works for you.

[Sonata Greca]

Perfect. Or caffeine in that sense. I guess. I guess cacao has some caffeine, but it's in the morning. It affects my sleep.

[Tony Robbins]

No, no, no, no.

[Sonata Greca]

But yeah, no, these all look really good.

[Tony Robbins]

No, it's great. Have you been without.

[Sonata Greca]

No, I've never had one.

[Tony Robbins]

All right, so this is what.

[Sonata Greca]

We keep my supplements at minimum, if at all. But, you know.

[Tony Robbins]

Okay, well, then this could be a good one.

[Sonata Greca]

You need it. Yeah.

[Tony Robbins]

So wait, we.

[Sonata Greca]

We do a little. Really good.

[Tony Robbins]

I'm telling you, it's really good. I would never be forcing my guests to do something that I wouldn't. That I don't love, because these. Why?

[Sonata Greca]

And I wouldn't take anything.

[Tony Robbins]

It's really tasty.

[Sonata Greca]

If I looked at the ingredients was like, yeah, I'm not gonna do that. Just because.

[Tony Robbins]

No, no, exactly.

[Sonata Greca]

That is good.

[Tony Robbins]

And well, now. And so everyone, well, not everyone, but almost everyone says that they are focus. And it's not like a jittery one, it's just late. It's literally just like a steady energy. And so anyway, so we do these things just for fun. And so you let me know now afterwards if you feel, if you feel anything. Cuz I actually haven't done the free one that just came today, like an hour before you got here. So I want to know if it actually does anything. All right, well, I always do the like.

[Sonata Greca]

Or maybe you'll notice. You'll be like, okay, she's. She's making more sense now.

[Tony Robbins]

I know. Right, right, right. She said she sounds brilliant now. No. Okay, so I was gonna say to you, it was really. You know, social media is like the wild west and there's so many people on there and the fact that you have like, really stood out. Why do you think that people have gravitated and there's been such traction with your page other than other pages? Do you think that you were involved in doing it before? Like a lot for. For so many years prior? Like, when did you actually start the whole process?

[Sonata Greca]

Yeah.

[Tony Robbins]

And is it just because you were just so consistent, like you. That you think like, what do you. What is your.

[Sonata Greca]

Yeah, I think. I think you hit. Hit it on the head when you said consistent. Like, consistency, I think has been one of the key ingredients. I have since 2019, probably not taken more than one day off from posting on social media or, you know, filming for posting for social media. It's just been that consistency and always providing value. Not just, not just throwing out content just to fill a page, but providing. It's always been kind of like the questions that I asked myself, like, is it going to add value? Is it going to be useful to somebody? Is it maybe perhaps entertained to some degree. What is the purpose behind it? And you know, I think that's what's made it take off, so to speak. And from the very beginning of 2019, I just provided as much content as I can as I could for my own workouts, every single day, seven days a week.

[Tony Robbins]

That's crazy. So. But that's not even that long. So you haven't been doing it for that long? Six years.

[Sonata Greca]

As far as like having a presence on social media, on Instagram, because that's my biggest platform. It's. Yeah. Since 2019, I've always been active before that. But in 2018, I decided that I need to share my gift if you will, with the world.

[Tony Robbins]

That's insane. So like in six years you went from like 0 to 6 million people, from like 2000.

[Sonata Greca]

From having, from posting just like personal things, a picture here and there randomly to now. Okay, I'm going to be committed to doing this every day no matter what. You know, whether I was away on a sales meeting that started at 8:00am and we had been up till midnight or 2:00 clock in the morning and still having to get up at 4:35 in the morning to film have having no sort of following to speak of. Kind of like being a little embarrassed in the hotel gym while there's co workers around looking at me filming myself like, what are you doing? But I just kind of like just did it. As shy as a person as I've been, I kind of was able to shut that down and just commit to myself that this and to the audience that started to accumulate that this, what I was going to do no matter what.

[Tony Robbins]

Is it mostly women who follow you or is it like, what's your demo?

[Sonata Greca]

Because there, there is a small percentage of men, but it is mostly, mostly women. Yeah.

[Tony Robbins]

Like, I'm curious, is it mostly, what's the age bracket who follow you from?

[Sonata Greca]

The biggest age bracket is from like 25 to 45. And there is a little bit under, a little bit over like the biggest age bracket.

[Tony Robbins]

Because I would think like, because I'm in my 40s. Like you're such an inspiration for women. Like, because you're like, how do I look? Like that.

[Sonata Greca]

And it is slightly like that higher.

[Tony Robbins]

Well, not of course, but like, because you like, you give great. Your exercises are always different. You don't do the same thing. You don't always use equipment. You give. It's very versatile. So which is what I like about you.

[Sonata Greca]

Yeah, I think that's the other thing too, while the page took off is because I provided novelty. Because working out for a lot of people, we as people, as humans, we need novelty. Like that's one of our basic needs is novelty. And sure, there's people that can do the same thing day in and day out. And there's nothing wrong with that, with doing squats or DLs, like the basics. But if you start to introduce novelty, then it just becomes a lot more fun besides it being effective because I'm not taking and throwing you for a loop and just doing one day, you know, squats in another day. I don't know jumping jacks is like squats. But what other forms of equipment can you utilize to make that same movement just a little bit more interesting.

[Tony Robbins]

Well, because I want to know what your exact daily routine is. Of course, but and also you're not, you're like strength, which is why I love it. Like you're really, you promote the idea of like being strong. And I think that message is great for women, but women are really scared of weight still. It's crazy. Like people who know know, but there's still these, A lot of women are cardio junkies, you know, and it's really hard to kind of get away from the cardio. It's a psychological thing.

[Sonata Greca]

It is, I mean it's been ingrained in us for. So yeah, that is something that, you know, I don't blame most women for doing cardio because it's almost like that generational teaching that's been passed down. And what you see, maybe what they've seen for so long portrayed out there, you know, aerobics, and then you correlate strength training to perhaps bodybuilding only images. And that's not, you know, that's not true. That's not. You're, as I always say, like you're not going to get to that bulkiness level of a, of piece pro bodybuilder. Because first of all, I mentioned this before, like there's, there's so much work that goes into it and perhaps when you're like this, this extreme level of, of competitive bodybuilding, there's other things that are being utilized and most women are not going to get to the bulkiness level that, that they picture, you know, and then there's genetics. You know, I am thankful to, to, to, to have had been gifted good genetics. I think I'm glad that you said.

[Tony Robbins]

That because people never say that. No for sure.

[Sonata Greca]

But gen is nothing, you know, you could take, you know, somebody with the same genetics, but if they don't put the work, it's not, that's not going to yield anything. But, but you're right. For so long we've been just shoved kind of down our throats like cardio, cardio, cardio. And, and then we fear not just the bulk, but maybe we fear injury from, from, from working out. And once you start to learn like the benefits of, of strength training and you start to learn proper form, not only does it get almost like addicted, like the feeling that you get in your body, like you tell me, you know, but also, you know, then you start to promote all these other positive aspects like gaining more confidence. And then, you know, if you think down the road, like the longevity quality Longevity aspect. Because it's not like we only want to live longer. We want to live longer. Better.

[Tony Robbins]

Better, right?

[Sonata Greca]

Yeah.

[Tony Robbins]

Funny thing is, I think you get more injuries with cardio than you do with strength training, which is the irony. Like, I, I'm one of these people where I, I know intellectually, right. Like how much, how important weights are, but I don't get the same endorphin or the same high from when I run. However, running breaks down your lean muscle. It does it like you get, like your body does not. Your body composition is, I think, much, much different than when you just purely focus on strength training. You actually don't look as good when you're, when you're a cardio junkie, like. And so how would you tell people, or especially women, when they are cardio junkies, how can they psychologically transition themselves into strength training to get all those benefits? Because it's one thing to know, it's another thing to actually be able to execute because of what they've. It's been so ingrained in us for so long.

[Sonata Greca]

Yeah. I think it just takes, just takes. Trying it out just takes almost leaving aside all the notions that you've been told that you've been taught about what strength training feels like or is like versus cardio, so now you're going with the preformed conception into it. I would say I understand, like, what running does to you. I used to run marathons and I used to, you know, get those endorphins. But I also know how much it broke down my body and it broke down, you know, the fat even in my face. Like my face got really thin and. Yeah. And my knees were hurting at the time and you know, I now lift for years and I don't have any of those pains that I used to get from you.

[Tony Robbins]

Crazy. Better.

[Sonata Greca]

Yeah, I feel better.

[Tony Robbins]

Yeah.

[Sonata Greca]

And so there's no, like, you know, I can talk all day about how important strength training is to longevity to your hormones and how actually a lot of cardio affects those things negatively. You can talk about strength training and like Alzheimer's and how beneficial it is, especially for women, because two out of three people with Alzheimer's are women. So I. But some, I feel like there is this disconnect still and non acceptance because again, that's like, that psychology has been so ingrained. So all I say, just give it a try and go in with almost a clean slate and perhaps even try to talk yourself into like, yes, I might still get those endorphins because I do get endorphins from strength training is because I don't have that notion, that preform concept in my head that strength training is not going to give me those endorsements. Almost like go in as a, with the beginner's mindset with a blank slate and see what that does for you. And, and I also, when I do strength train, I'm not taking super long breaks in between. Not that that's not beneficial. You can do that. I, I incorporate a lot of supersets so my body is always moving and kind of also besides strength training, getting into that cardio zone as well. So keeping that level consistent and, and, and it does get me into that hyped up mode, if you will.

[Tony Robbins]

Yeah. So just like, so like just could you tell my audience like kind of like expand on that like what is the best and most efficient effective way to strength train when you don't have a ton of time but you are, you are now committed to, you know, to doing it. What's the best way to do it? How often a week should we be strength training to like get the most. For the, for the least, like you know, biggest bang for our buck, so to speak.

[Sonata Greca]

Yeah. I mean at the absolute minimum, I'd say three, four days a week of strength training. I aim to do at least five days a week of strength training and then I'll have my one or two days to just do things that I, that are fun. Whether it's like a full body workout circuit that you know or run or other things that, that you might find enjoyable. Like you said cardio running. Like include that. That's like your, the, the, the joy. Finding the joy in that movement.

[Tony Robbins]

No one finds joy. I don't find joy in it. Do you? I hate it. But it's like yeah, punishment for me. But, but afterwards I know I always think of things of like how I feel after, not how I feel before.

[Sonata Greca]

Exactly. Because in the moment, if you are thinking in the moment, more likely to make decisions that are not going to support your long term goals versus thinking afterwards. Like eating a burger right now. I eat burgers now just.

[Tony Robbins]

Do you eat meat? I hope you eat meat.

[Sonata Greca]

Let's say, you know, your, your goal is to lean out and build muscle. Oh, burgers. A bad idea because I eat burgers. But like you know, you. A pint of ice cream, A pint of ice cream in one sitting is not necessarily going to support your, your goals of like losing weight, building mus right in the moment that's gonna feel oh, this tastes so good. Afterwards, you're gonna feel like crap.

[Tony Robbins]

100%.

[Sonata Greca]

Yeah. And. And working out is the opposite, is like, in the moment, you're probably not gonna feel like doing it, but afterwards you're gonna feel amazing. So kind of always evaluate, like, what do I gain from it now? But what. What do I gain from it long term? Or what do I lose in the moment versus what do I gain long term? And just to go back to your question as to, like, what, for me personally, what my week looks like, I do two minimum, but three lower body days. I do a lot of supersets again, to keep it efficient. That is doing two exercises back to back. So squats and an rdl. I'll finish a set of squats, go straight into a set of RDLs, back into a set of squats, another set of RDLs for three to four sets. And I'll do that with multiple exercises throughout. You know, my leg extension, with a leg curl, again back and forth, just to not pause for too long, just not to take too long of rest between each set. Because when you're working out opposing muscle groups, then you don't necessarily need to rest for as long. You know, when you're doing squats, you're mostly working quads and glutes. And then when you're doing rdls, you're working to a lesser degree glutes on the squats. But then when you're doing rdls, you're working out more hamstrings than glutes, so don't need to take as long.

[Tony Robbins]

Yes, I love it.

[Sonata Greca]

It's like the long answer.

[Tony Robbins]

No, no, no. Actually, I think this is great. So basically you're saying that to be the most effective, to get the biggest bang for your buck, you should do strength training, minimum three or four times a week. Right. You recommend supersetting it, which is basically two exercises back to back for three or four sets. Do you progressively load, or what is the next thing? Do you. Do you have to go super, super heavy?

[Sonata Greca]

I do progressively load to where my 11th or 12 or less, let's say last two reps are my hardest reps. And maybe I can go for one or two more reps after that, but no more after that. So close to failure, not necessarily all the way to failure. And I don't necessarily go insanely heavy to where I'm doing perhaps four reps or six reps. I. I value more than mind muscle connection, like truly focusing on the muscles that I'm working, slowing down the movement. You'll know a lot of the times people see me touching and feeling the muscles that are working and that's again to create that mind muscle connection, but to also tell your brain, these are the areas that we're working because now that's where the neurotransmitters are going to fire up. That's what's going to fire up and get activated, which then will improve results.

[Tony Robbins]

What do you think about if someone is working out four times a week versus five or six? You know, I've been, you know, I've been. My research, they've said that it says that, you know, if you work out twice a week versus three times a week, there's a massive difference in terms of like the results three to four times. Not like, not that big of a return, but. And then after five, it's kind of, you don't really see much difference. Right. Like, do you believe in that? Like, do you think if you work out six times a week you'll see much better results than if you do four times? Or is it so nominal?

[Sonata Greca]

Not really, not necessarily. But I always say, and this is not an answer that everybody's gonna love, it's like we're so, we're so bio individual. We're so different from one another. Like how the energy reserves that I have that I need to expand might be different than yours and I need to stay active perhaps more than you know, you or somebody else. And then that is something that you need to gauge for yourself. So if you feel like five, six days a week are leading you to burnout, then do not do that. But if, but I do do think and, and studies show that three and four are like where you minimally should be strength training. Three and four. Four, you know, three is like absolute minimum. Four. Great. And then five and six, those are how you feel. I personally need, need that fifth day, six days, like I said, my play day. But in those five days, just to defend what I was saying, like three days lower body and then two days I'll do upper body and core. So I'll combine upper body exercises with core exercises.

[Tony Robbins]

And then I heard you also sprint though on those days.

[Sonata Greca]

I do sprint on those days too, at least once or twice a week, but ideally twice a week. Just 20, 30 second all out sprints. And by sprints I don't mean just like running, but I'm rowing, assault bikes, battle ropes, anything to get to almost that 100% effort, all out effort for 20 to 30 seconds. Five rounds, five rounds. Five rounds, yeah.

[Tony Robbins]

Do you do that in between the upper body and core, do you take it like a circuit or you do it at the end?

[Sonata Greca]

I do it at the end. At the end, I'll do typically on. Again on my upper body. I'm giving you all my secrets on my app. Anyway, so they're on the We Rise app. But I'll do typically I'll do an upper body and a core. Again, supersetting, like I mentioned before. So let's say I'll do pull ups with like a hollow body. I'll superset that. I'll do rows with a dead bug, let's say. So for every upper body exercise, I'll have a core exercise to superset it with. And at the end I'll do the.

[Tony Robbins]

Sprints and I'll go have some water. Okay. Because I'm gonna make you talk a lot. Okay. So how long do you think the minimum amount of time is that we should be doing each workout? 30 minutes, 40 minutes? Truthfully, like, don't give me. Oh, five minutes will. Cause we all know five minutes is not gonna do the trick. I mean, if you only have.

[Sonata Greca]

Listen to me say that before the five minutes is the place to start.

[Tony Robbins]

Yeah.

[Sonata Greca]

It's just to create that habit. I'm joking. Yeah. Five minutes is not going to get you the results that it's not that you're after. But if what you're after is creating a habit, then it will get you that. How long? Again, it depends on the person. Like if you're starting to feel like at 45 minutes or an hour mark, you're like completely depleted, then maybe again back off and go for a shorter period of time. But I think at minimum like 45 minutes to an hour. My, my workout lasts from anywhere from 45 minutes to an hour, an hour and a half. An hour and a half. Usually on lower body days, just because they're a little bit tend to tends to be a little bit slower than an upper body workout.

[Tony Robbins]

Totally. And you don't do abs on the days that you do your lower body, Correct?

[Sonata Greca]

No, I don't.

[Tony Robbins]

Right.

[Sonata Greca]

Just something you're in my book. And again, some studies show that you don't want to tire out your core muscles. Your core is what's supporting you. So if you are. But if you are going to do core, do it at the end of a lower body day. Just don't combine it throughout. So don't superset lower with. And again.

[Tony Robbins]

No, I love that I didn't hear that before. Tell me more about that.

[Sonata Greca]

It is weakening your core before you do a lower body workout, then you have less of a connection. If you, if your core gets weak, you have less of a connection with, with, with it when you're doing lower body. So, so let's say you've. And then how that core is supporting you throughout these strong lower body movements can be compromised.

[Tony Robbins]

No one's ever said that before.

[Sonata Greca]

Yeah.

[Tony Robbins]

So basically you're saying, I want to make sure I'm like, I'm taking this all in. So the days that you do lower body, you should not be doing your core because you don't want to tire out your muscles that keep you stable. To do the lower body, you can.

[Sonata Greca]

Do it at the end, just don't do it either.

[Tony Robbins]

That makes sense.

[Sonata Greca]

Or as a superset, because again, you're, you're compromising your core for your lower body workout. Yeah.

[Tony Robbins]

And I always see you exercising or doing your weights or your, your stuff in bare feet. Is that on purpose? Is there a reason behind it?

[Sonata Greca]

Yeah, I just feel better connected, better stable. You know, podiatrists actually call shoes the, the coffins of our feet, as morbid as that is. But it is because it is killing that sensory feedback that, that your feet are sending to the brain. You know, all our feet have so many nerve endings that are sending input to, to our brain, and we're deafening that by wearing shoes. Shoes, especially shoes that are not appropriate, that are like thick soled and. Yeah. So I, I prefer to walk to, to work out. Either barefoot or, or with just socks on.

[Tony Robbins]

So much better. You know, I, I've just been like, I wear these like, shoes that are like, for stability. Yeah. And it's 100% true. Like, every, like, expert who likes, who I speak to says to me, like, don't be working like those. It's the worst thing you can do for your, for your body because you're not. All the strength comes from your feet. And if you are, with these shoes, their gait is off.

[Sonata Greca]

Exactly.

[Tony Robbins]

Right. And it doesn't really work the proper muscles. It works like other muscles. And it's. But it's interesting because I find maybe you can tell me if this happens, is it harder in terms, is it hard on your feet when you don't have stability? Like, do you get like plantar fasciitis easier or anything? Because it's like so much pressure now. Like you're.

[Sonata Greca]

Well, if you. I would never suggest. And again, this is just what I do. I'm not a podiatrist or anything like that.

[Tony Robbins]

You're not, you Just put it on on tv. No, I'm just kidding.

[Sonata Greca]

But I think the first, and don't go all straight, you know, from wearing this thick soles to like working out barefoot and, and, and maxing out your lifts, you know, always start slow. I, I first went from running with shoes to running with like barefoot or like minimum shoes. I did at one point. But I went, you know, instead of like building up to it, I ran quite a long distance and I suffered the consequences. But so always, you know, like every other muscle, there's muscles in your feet that need to get adjusted to working out barefoot. But that's what we're aiming for is to build strength in those muscles that are also in your feet. Your feet are like the least paid attention to muscles and they should be just as, as strong as the rest of your body. And that's why I work out barefoot also. It's not just that neurofeedback, but also strengthening the muscles in your feet.

[Tony Robbins]

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

[Sonata Greca]

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

[Tony Robbins]

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[Sonata Greca]

Yeah.

[Tony Robbins]

Do they?

[Sonata Greca]

Yeah. I mean, it depends on the day and how, you know, people are feeling, but, like, you know, it came as trained plenty of times with barefoot. Yeah, it's definitely something new for.

[Tony Robbins]

I'm sure everyone asked you the same question, but, like, how did Kim Kardashian. How did she find you? How did you start training her? Yeah, I know. It's like, everyone. I'm sure everyone's like, how did you. I mean, how. What was that process? Like, where were you living? Like, you weren't living in Los Angeles, right?

[Sonata Greca]

I was not. I was in Miami and she had found me on. On Instagram through one of my viral posts. She had seen it pop up in her feed a couple of times and saw it as a sign, like, okay, I need to tap her on the shoulder and bring her over. And yeah, we need. We went through the due diligence because, you know, at first I was like, this is. This gotta be some sort of a scam? Like, really? I thought so. I mean, I've had a few celebrities and one queen of a country that wanted to train, and I'm like, this guy has to be some sort of a scam. And he wasn't. So it was pretty amazing to have kind of like your work be sort of like, validated.

[Tony Robbins]

Totally.

[Sonata Greca]

In a way, because there is plenty of amazing trainers out there, and for me to be. To be selected is. It was a. It was an honor.

[Tony Robbins]

So did you move here just for Kim Kardashian?

[Sonata Greca]

Yeah. Yeah. I mean, still went back and forth and had. Have. Still, you know, kind of roots in Miami. But yeah, I moved here to train with her and. Yeah.

[Tony Robbins]

Wow. Every. Like, what was the schedule like every day you were training with her three times a week?

[Sonata Greca]

Pretty much every day. Five, six days a week at one point. Yeah, traveling with Kim and training on her, you know, if. If she was going to film somewhere and or if she was going on vacation.

[Tony Robbins]

Oh, so you like, full time?

[Sonata Greca]

Full time, yeah.

[Tony Robbins]

Oh, I didn't even realize that.

[Sonata Greca]

Yeah.

[Tony Robbins]

How many hours a day were you guys working out?

[Sonata Greca]

There was a couple of hours a day at. At some point, you know, we were training, starting, you know, with warm ups and taking things a little bit slower so that we could truly get into, like I said, like, the mind muscle connection and the proper movement, moving properly and not without injury.

[Tony Robbins]

So was it all strength training with her for two hours?

[Sonata Greca]

Strength training?

[Tony Robbins]

Wow.

[Sonata Greca]

Yeah, it's the same style that I. Yeah, you mentioned I train and the same style of workouts that I have on the We Rise app.

[Tony Robbins]

When did that happen? When did it start?

[Sonata Greca]

That was two and a half years ago. So January of what, 20. 20. 23.

[Tony Robbins]

Right. Yeah, but you're already. You already had a big name. Like, that wasn't like, she kind of, like, started to post about you, and then all of a sudden, like, you were doing amazing, great things. Like, everyone I know, like, all my friends, like, follow you. I mean, and we all, you know, send each other, like, have you seen this? Because I think the big thing is you're known for your abs, too. Like, for those, like, those abs. There's no way, like, this is why I'm happy you said something earlier in the podcast about genetics, because I work out like a fiend.

[Sonata Greca]

Yeah.

[Tony Robbins]

And I can work out for 24 hours a day, eat everything proper, and I will never have abs like that. And I will never have muscles like that. It's just not my body type.

[Sonata Greca]

Yeah. You know, there is, and there is something to be said about different body types, but I honestly haven't always had the abs that I have now. I used to. I used to do a ton of cardio. I used to run marathons and I used to, you know, I eat decently and I never had my six or ten.

[Tony Robbins]

12.

[Sonata Greca]

It's a 12 pack.

[Tony Robbins]

It's not even a six pack. Okay. Like, it's insane.

[Sonata Greca]

I think it's. It's the. The years of putting in work with strength training and. And kind of actually prioritizing protein, which I didn't used to do back when I was like a cardio fiend. So prioritizing protein, really trying to meet that goal, but also, yeah, like, being consistent with strength training and training in the way that, that, that I just described that I. That I train. And again, it's hard to say because I can't take. I can't duplicate another Sonata. And, like, see what, you know, she would look like if she did things differently. And like I said, genetics can play a factor in it. But it's not the end all be all.

[Tony Robbins]

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

[Sonata Greca]

Yeah, for sure.

[Tony Robbins]

And then you have to kind of like modify like you all like you like everything that you say. I'm like, like this. I'm nodding my head because I agree. It's also like, you know, for some people they do need to work out five or six times. Like other people, they can do twice a week and they can get the results better. Not twice, like three times a week.

[Sonata Greca]

Yeah.

[Tony Robbins]

So it is, it nothing is like, like a one, like a one stop shop.

[Sonata Greca]

No, nothing is. There's no one answer for everybody. And there's a beauty in it to create that connection with yourself and understanding with yourself that this was what works for you. And, and when you get close to that intelligence that is your own person, it's just that much more fulfilling because now you come from a place of. This is what, what works for me. Sure. Like, like the expert advice is great as like a starting point as a baseline but then the individual aspect of it is something that, that each of us needs to work.

[Tony Robbins]

Like even like what time to work out. Like for me I think mornings are great because you get it out of the way.

[Sonata Greca]

Yeah.

[Tony Robbins]

But there's no specific. Some people can work, should be working out at night because they can't do like have more energy at night. Like I don't think there's like even with any of these things it's like you have trial and error. A lot of it. It right.

[Sonata Greca]

For a beginner I would suggest like if it's possible for you to work out first thing in the morning because again when you're creating that habit, you don't want to leave it up to chance. Like that is, it's the habit aspect of it. Like that's huge. Like what can you sustain it? I always say like every day, can you perhaps put it in your schedule, make it perhaps the same time every day so that you can create that habit. But it is true, like some people feel more energetic in the morning and some more in the afternoon. Perhaps again some people can work out in the evening. I would not necessarily suggest that because now you're increasing your cortisol levels that need some time to be brought down so that you can not go from 100 to 0 now when you need to go to sleep.

[Tony Robbins]

Yeah, yeah. I also think, see, personally, the reason why I prefer the morning, because I've had this conversation. People are like, well, some people are much better working. They have more energy at night. My, like, what your point is, I think when you work out in the morning, it sets you, it sets you off like for the day to be like, much more productive. And your, your, your head is like on straight. Like, you're more productive, you have more energy, you're like, more focused, you have much more, you're much more alert. Like, to me, like, all the benefits you get from exercise are actually like the, the best benefits is not the physicality of it.

[Sonata Greca]

It.

[Tony Robbins]

That's a byproduct. Like, you look. Right. Like.

[Sonata Greca]

Absolutely.

[Tony Robbins]

And I think that there's a lot of people who are not getting that, that message. Right. Like, you'll look good if you just do the work eventually, but that should not be the reason why you're doing it.

[Sonata Greca]

Yeah, yeah, right. Yeah, absolutely. I agree with you. It starts your day off in a completely different manner. You know, that confidence is already up. You've already checked off a win for, for the day. And yeah, it does set that day off to a great start. So I, I would agree with you.

[Tony Robbins]

And like, like, also, energy begets energy.

[Sonata Greca]

Sure.

[Tony Robbins]

Right. So when people say, oh, I'm too tired, I can't do it, I don't have time. Well, if you actually figured out a way to incorporate it, you would get more energy and you would find more time because you're. It turns on like, these neurotransmitters that will change your brain chemistry.

[Sonata Greca]

Absolutely. Right, Absolutely.

[Tony Robbins]

So, like, what, what, what are some of the biggest excuses that you hear and how do people override them? Like, how do you help people over excuses like I don't feel motivated or I don't have time, like we just said.

[Sonata Greca]

I think those are the biggest things that come up. Like, it's not being motivated, not having time, and not being able to stay consistent. I think consistency is probably like the biggest thing to, to seeing the results that you're after or just to feeling better, you know, and because it is more important to put in those, those 20, 30 minutes, even though we just discussed perhaps that's not enough, but to do that every single day versus to sporadically do a workout here and there once a week or twice a month. It's not going to get you the results. And then the motivation aspect, I think so many people get hung up on, I need to feel a certain way to then take action while I think of the opposite take action. And the motivation always, always almost comes afterwards. That feeling that you're after comes afterwards. You almost at times blindly take the steps. You perhaps don't want to brush your teeth in the morning, but you brush your teeth in the morning because.

[Tony Robbins]

Exactly.

[Sonata Greca]

Yeah.

[Tony Robbins]

I feel like it's a non negotiable. Like there's some things in life there's non negotiables. Brushing your teeth is one of them to me. Working out should be one of them.

[Sonata Greca]

It is, but it depends on what you want from it. You know what I mean? If you're, if you can. And I said you don't have to work out. Nobody has to work out. Like this is going to sound controversial, but you don't have to work out. You don't have to do anything at all. You don't have to absolutely do anything. You don't have to eat. Right. But can you be 100% okay with that? Can you stop having that discussion with yourself? Like, you know, I wish I could do this, I wish I could work out, I wish I could look a certain way or I wish I could be healthier. I wish I couldn't, I didn't have to go see this doctor or that doctor or down the road when you do have to see those doctors, like, can you 100% be okay with that? Most of us can't. We're still going to have that, that argument with our, with, with ourselves. Like, I wish I could eat healthier, I wish I could work out. And that's when it comes to making choices, that's, that's what it comes down to. Like what are the choices that you'd rather make? Is it being okay with just not doing anything? Which is totally fine.

[Tony Robbins]

You know, I like, I do this talk sometimes where I talk about how there's a huge correlation between exercise and like being physically fit and success in life. Because I think there's like a massive correlation. I think fitness and like exercise teaches you like life, fundamental life skills, right? Like, like discipline.

[Sonata Greca]

Resilience.

[Tony Robbins]

Resilience. Being patient, right? Like being patient. Delayed gratification, like all these things.

[Sonata Greca]

Putting in the work when you don't want to.

[Tony Robbins]

Right?

[Sonata Greca]

Absolutely don't want to. Showing up.

[Tony Robbins]

Showing up. Yeah, showing up day in, day out. And that's the patience piece. Like, you know, like may you won't see the results in day 10 or 20, but if you keep on showing up, you will. And I think these are like fundamental life skills that play in every other area of your life. It's just getting somebody to a place where they stick, like, stick to it long enough that they can actually see that. Right. And people give up before they even like, put in the proper time to like, to get that, to get that shift.

[Sonata Greca]

Yeah, I think because also there's that. That the delayed gratification for a lot of us nowadays is becoming even more of a problem just because of the instant gratification that we get from social media and just everything, you know, chatgpt, everything.

[Tony Robbins]

Exactly.

[Sonata Greca]

Without having to put the research behind it. So we almost have to fight a little bit of that uphill battle, but we almost owe it to ourselves and to the generations to come to put in that work so that we, we lead by example. That this is what accumulates success in everything.

[Tony Robbins]

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

[Sonata Greca]

100. Right.

[Tony Robbins]

So that to me is like, that's what I notice right away when I. That's like, when someone is like, takes care of themselves. That's what I notice right away. Like that means that you're going to be probably someone who is going to follow through and that's okay with delayed gratification, has discipline in their life, blah, blah, blah. How important then is the nutrition aspect? Like we talked about? The protein is so important. Tell me what you eat every day besides the protein? I want to know like actually what we. What you eat and like, yeah, so I want to know like how. What's the, what do you think it is? Is it like 9010 or what's your. What do you think the ratio is of good.

[Sonata Greca]

Of support decisions that support my nutrition.

[Tony Robbins]

Like, you can work out all day and if you eat like crap all the time, you're not going to, you're not going to see results.

[Sonata Greca]

Yeah, yeah. I mean, I mean, honestly, I've heard some research say that it is almost more important like the workout aspect than necessarily like the nutrition aspect. Like you, you could have somebody that perhaps is, is overweight or obese, but if they're putting in the work, if they're strength training, if they're working out consistently, they're healthier than somebody that is thin, that is. And I, and again, you know, discuss the nutrition behind, behind that, because it doesn't. But they go hand in hand, obviously. They go hand in hand. And again, it's individualistic, too, when it comes to nutrition as well. I think it is important and the studies are undeniable as to how important protein is, especially for women, especially as you get older.

[Tony Robbins]

When you're 20, it doesn't matter.

[Sonata Greca]

You can eat anything. Exactly. The absorption of protein as we get older diminishes. So it's even that much more important to increase the protein intake so that we can make up from that malabsorption of, of, of, of amino acids of that protein.

[Tony Robbins]

I never thought in a million years when I was a little girl, like when I was 25, that I would be like, so pre. Like I would be so overly concerned and thinking and talking about protein as much as I do in my 40s. It's crazy. That's all me and my friends talk about, how much protein we're having. What are we having for protein? There's. And there's only so much chicken that you can eat or steak. You can eat. Me, what you eat? I want to know exactly.

[Sonata Greca]

I will. I mean, honestly, like, I, I don't like to obsess over anything. So if it's taking over your life.

[Tony Robbins]

Yeah, it's ridiculous.

[Sonata Greca]

Taking over your life. Then it's like, okay, maybe take a step back.

[Tony Robbins]

Well, we can't help it because all.

[Sonata Greca]

You see is protein, protein, protein.

[Tony Robbins]

Right.

[Sonata Greca]

Of course, of course it is important. But again, like I said, try not to.

[Tony Robbins]

Can you eat too much protein?

[Sonata Greca]

Honestly, like the, the guidelines keep increasing.

[Tony Robbins]

I know, it's so true. I know.

[Sonata Greca]

I don't know. Like, obviously people that have kidney issues or their underlying issues should monitor that. And again, I'm not a doctor. I'm disclose that. But, you know, the studies on protein are undeniable. Again, the individual aspect comes in as to how your body processes things. And you could. You. You're going to be able to tell straight away if something is not sitting well or if it's not reacting well or. So just listen for those signals in your body. Your, Your own own best expert.

[Tony Robbins]

Yes.

[Sonata Greca]

All right, what, what do I eat?

[Tony Robbins]

Yeah, I wonder what time you wake up. I want to know like your whole daily routine, it's called habits and hunger.

[Sonata Greca]

Yeah, yeah, I don't, I don't get up super early. My wake up is like 6:30. 6 6:30. Because early I value sleep and I'm not the best sleeper. I'm perhaps genetically predisposed to not having the best sleep. So whatever sleep I can get, I am appreciative it. So I will not do the ridiculous, you know, 3am I'm just joking by the way.

[Tony Robbins]

I'm like, come on, what time are.

[Sonata Greca]

You going to sleep?

[Tony Robbins]

But that to me is so absurd. I cannot stand when people like say that. I can't, I'm sorry but like it's not humanly it's not normal to be like, yeah, I wake up at three. What are you trying to prove? Like what are you trying to do? Like who wakes up at 3 or 4 in the morning?

[Sonata Greca]

Unless, unless you're, you know, you have.

[Tony Robbins]

You have a night shift. Unless you have to like you're not winning any, any prizes by doing that. Like it's not important. But it's just stupid in my, you're.

[Sonata Greca]

Just winning views on social media.

[Tony Robbins]

You're just, it's also not even like it's so dumb.

[Sonata Greca]

Yeah. Yeah. Well, like we'll just do this skip over.

[Tony Robbins]

Well, the fact, well the fact that you're like, I don't wake up that early at 6, 6:30. To me that's like very early. That's the normal early. Yeah, I have to wake up at that time because of my kids. But like to me I, I begrudgingly do it. I don't want to wake up at 6:30 or 6:50. I find that very early, you know, like these, these, these.

[Sonata Greca]

I go to bed at 9, 9:30. So it's like 9, 9:30. I don't know what time you go to bed, but I try to go to bed at like 9:30. Again, I value that. Like that first few hours of, of sleep that I sleep are, are so important. I wake up, I try to, my mornings are slow. I don't try to rush and, and increase that cortisol right off the bat. So I'll do a bit of meditation and breath work which have been super helpful in actually helping me alongside with strength training, diminished anxiety because I tend to still, you know, have remnants of that and it helps with, with stabilizes my mood again along with strength training.

[Tony Robbins]

Well, how long do you meditate for?

[Sonata Greca]

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

[Tony Robbins]

Yeah.

[Sonata Greca]

But all for in the morning it'll be, it would be 10, 15 minutes of like meditation and breath work. Just, just kind of like reset, get ready for the day, take a walk with my dog. Do third, about you know, 30 grams of protein, which in the morning will be either a smoothie or most. Most of the time yogurt with like some nuts and walnuts typically and, and blueberries. Getting those good. I get full fat Greek yogurt.

[Tony Robbins]

Okay. Yeah, I do.

[Sonata Greca]

Yeah. I try not to because again, when you're going sure look at like your whole day and what that you know where you're getting fats from. And if you can afford it, I'd say try to, try to go for that because the more that you, you go for like the scam and whatnot that's being processed a little more. So you're eliminating some of the processing steps. But by going with like a full fat and, and I can. My body's okay with, with dairy.

[Tony Robbins]

So it's also more satiating. Like you don't feel so much more longer. Yeah, it does. And I think that's like a misconception. People think they're going for like the low calorie, but then usually they take the fat out and put sugar in that and then it's even worse for you.

[Sonata Greca]

Yes. Or some sort of a fake sugar. That is just not what. What I enjoy. So it's again like just keeping things more natural as much as I can. I'll do then for lunch another protein forward meal. So it'll be like perhaps ground chicken with eggs. I like including eggs daily because of the nutrition aspect that they provide. And that will be protein packed. It'll just be like a half a pound of chicken with like three eggs.

[Tony Robbins]

That's what I eat too. I love that. It's like the best.

[Sonata Greca]

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

[Tony Robbins]

Right.

[Sonata Greca]

You know.

[Tony Robbins]

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[Sonata Greca]

It's sugar.

[Tony Robbins]

It's still sugar. But what is your idea? Because there are some people says don't eat any, don't eat fruit.

[Sonata Greca]

How, how, like what else are you eating in your diet? Like fruit is carbs. So if that's your preferred way of having carbs, there's, there's, I don't see anything wrong with that. Like I just mentioned to you, like I came Back from Bali. And my preferred way of eating carbs there was eating like, literally like a gigantic bowl of different fruits that had like bananas and watermelon and all of their exotic fruit like mangosteen and just different mangoes. And I lost weight. I didn't gain weight from having. And. But then we go again to that individualistic response. You know, how does your body respond to fruit? How does your body respond to more protein? And just keeping an eye out for those cues. But I don't think that there's a general rule of thumb that like, eating fruit should be banned if you.

[Tony Robbins]

Moderate. I would say moderate, not man.

[Sonata Greca]

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

[Tony Robbins]

And so for dinner, what did you say?

[Sonata Greca]

You eat dinner. So then I start with the largest bowl of greens that you could ever see. Just because I enjoy.

[Tony Robbins]

I love greens too.

[Sonata Greca]

And I'm just so happy. They bring me joy and I'm happy to have all of the antioxidants. And then again, I'll do like last night I did chicken and I did these, you know, mix of like broccoli and kale that were like sauteed with a little bit of quinoa in there. And yeah, that was my dinner.

[Tony Robbins]

Do you snack?

[Sonata Greca]

I don't snack throughout the day. I'll do perhaps like a post workout again, protein shake or yogurt. I love yogurt.

[Tony Robbins]

Yeah, I can see that you love yogurt.

[Sonata Greca]

Albanian, originally.

[Tony Robbins]

I know, I love yogurt.

[Sonata Greca]

Yes, that was the thing, the go to thing in Albania, like yogurt. My mom made homemade yogurt, so that was always on hand.

[Tony Robbins]

It's also an easy protein.

[Sonata Greca]

Yeah, it's an easy protein. You just throw some nuts in there and blueberries.

[Tony Robbins]

Are you good to go?

[Sonata Greca]

Berries and you're good to go? Yeah, yeah, I love that. And then I do have a sweet tooth. That's where the, the recipes come in.

[Tony Robbins]

Oh, my God.

[Sonata Greca]

I post.

[Tony Robbins]

So are you like a. So are. Because you said to me before we started like, oh, yeah, that's like a newer thing that I'm Adding on, like, new. I thought you were doing it for years, but was that, like, have you always done that stuff, like, you like these, like, quick alternatives, or did you have to, like, learn that to kind of. You want to expand your page with more food? Is that, like, how you learned it?

[Sonata Greca]

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

[Tony Robbins]

It's my favorite.

[Sonata Greca]

So it's not, like, about completely eliminating things. It's like, okay, have this carrot cake every so often. But, like, what about the other days? Like, you don't want to have a big slice of carrot cake every night, perhaps? I don't know. If. How. If it works for you, fine.

[Tony Robbins]

Does it work? Please?

[Sonata Greca]

But it doesn't work for me, so I need to find replacements.

[Tony Robbins]

You have an alternative for a carrot cake? I never saw.

[Sonata Greca]

I did make one sometime ago. Yeah, it was really good.

[Tony Robbins]

How did you make it?

[Sonata Greca]

It's really good. So you make. Oh, I love. You start with carrots?

[Tony Robbins]

Yeah. Yeah. Okay, good.

[Sonata Greca]

I can't remember the whole recipe, but, like, I love the icing and how I made the icing was like mixing vanilla protein powder with. With I think, like a coconut milk or something like that and creating this, like, thick consistency. And it came out really, really good, but it tasted like legit carrot cake cake.

[Tony Robbins]

Can you send me that recipe? Because I need to keep it on your page. That's like my favorite thing.

[Sonata Greca]

You know, it's the algorithm. Like, yeah. You know, it depends on how many people like carrot cake, and then it gets pushed out or not.

[Tony Robbins]

That's. You know, you're 100, right? What's really popular now in terms of, like, in. In the fitness space? Like, what are people? You said, like, with the algorithm. That's how you can track, like, what's popular. I know just from, like, mice, I know that, like, menopause is super popular. And so now everyone's putting menopause specialists on their podcasts and doctors who are doing that. Like, you can. That's how people track these things. For podcasts and the hardcore fitness nutrition space, what have you seen? Has been very trendy.

[Sonata Greca]

3:00Am Wake ups.

[Tony Robbins]

Oh, God. I know. I. That. I thought that was already over with. I'm like, oh, my gosh.

[Sonata Greca]

I honestly, sometimes the. The. The algorithm is a Guessing game even to myself. Really like banging your head against the wall.

[Tony Robbins]

Right.

[Sonata Greca]

It's like how much harder can.

[Tony Robbins]

Really hard to like.

[Sonata Greca]

It's like you don't. You know, you provide. You. Here you are. You provide this thinking the other day and it gets frustrating because you, you know, I feel like I'm truly providing value. Like I'm out there. Yeah, you are filming, you know, just really putting in the work with coming up with workouts and filming workouts and putting out content that I think is really valuable and useful and. And then you'll have other things that sometimes I find ridiculous. Take traction is like, okay, how I cannot compete with that because I never do anything like that myself.

[Tony Robbins]

You know, that's what I like about you though. Cuz you're not gimmicky. There's no gimmicks with you. It's like what you like. You actually give like very. Like you said, very quality content.

[Sonata Greca]

I try to. I mean, I think recipes always do great for me. So like people are interested, but they're good recipes. They just need to do more of them. Yeah, well, they're hard to like in between like moving and everything. And you know, I'm always filming in like a little corner of the kitchen because I've been at an Airbnb for so long and people are like, why are you filming in a corner of the canoes? If I had a better area, I would film in a better area. Really? I just have like a. Yeah, because I chose location versus, you know, spaciousness, space.

[Tony Robbins]

Exactly.

[Sonata Greca]

Yeah.

[Tony Robbins]

Do you think of all the recipes yourself?

[Sonata Greca]

Yeah. Or a good inspiration. Like I'll see a recipe here and there and I'll just try to figure out how to make that. That healthier. You know, I've done cheesecake before. I love cheesecake.

[Tony Robbins]

Oh, I like that too.

[Sonata Greca]

I. I've posted my legit, like regular, no sub cheesecake.

[Tony Robbins]

Really?

[Sonata Greca]

I make that at least once or twice a year. It's delicious.

[Tony Robbins]

That's good too. I'll look at that one. What's your thoughts on fasting and women or fasting for women, I should say.

[Sonata Greca]

Again, I'll go back to like studies. Like it's not supportive of women and their hormones. Like fasting is not something that, that we should do. You so don't do it.

[Tony Robbins]

No. And it's.

[Sonata Greca]

Again, it's.

[Tony Robbins]

I agree.

[Sonata Greca]

Later as. As we get in like late 30s, early 40s and beyond, like it gets even more important to not fast and to not wreak havoc on our hormones. Maybe when we're younger, it's a little bit more forgiving. But even then you're still affecting your hormones by, by fasting. And there is times in your, in your cycle where you can be a little bit more, more lenient with that. But fasting especially train like training fasted is, is worse. Like if you're not heavily training, maybe you have a little bit more leeway. But if you're training fasted, that's, that's a big no no in my book. I don't do that.

[Tony Robbins]

I don't even understand how people can like be a hardcore exerciser and then fast. It doesn't make, it doesn't compute in my brain. Like, like to your point, if you're somebody who's not really exercising, okay, maybe you can figure out a balance or like make it work, you know. But if you're. So if you're a woman who works out every day hard, not just like the five minutes, but like an hour, let's say. I don't even see how it's possible to fast because I'm star. You're like me, I'm speaking. But in general, like, aren't you going to be starving? And your body like, your body like needs those calories consistently. And the hormone thing.

[Sonata Greca]

Yeah.

[Tony Robbins]

The other thing is, you know, like cold plunging plunges. You know, I was, I was like, all the research I've seen is that cold plunges for women is really not a great idea.

[Sonata Greca]

Yeah, yeah. There's more and more studies out there again, and doctors speaking to that when it comes to women specifically. Again, men's makeup is a little bit different than ours. Not a little, a little, a lot different.

[Tony Robbins]

Like women are not just smaller men.

[Sonata Greca]

Like, they are not, they have all this complexity of hormones and neurological responses that are completely different from, from a man. So while cold you, you can still cold plunge, the temperatures have to be higher than, and for shorter periods of time.

[Tony Robbins]

Do you cold plunge?

[Sonata Greca]

I used to. I don't anymore. I used to and I would never do it, especially if I'm strength training to gain muscle.

[Tony Robbins]

Right.

[Sonata Greca]

And it would be so hard to implement that like in logistically, like, okay, I gotta do it at least eight hours, right. You know, give like time, eight hours or more after you've, you've strength trained. It's just kind of like logistically it doesn't make sense. So I choose to sauna if I have access to it.

[Tony Robbins]

Me too.

[Sonata Greca]

Sauna is definitely a much more, much more beneficial thing than cold plunging for women. But again, a lot of People do get that, like they feel good cold plunging or taking a cold shower. It's just don't. If you could possibly not do it for as long or for as low, low of a temperature.

[Tony Robbins]

I think the issue probably is that people see these things on social media.

[Sonata Greca]

Yeah.

[Tony Robbins]

And then they're like, oh, okay, I guess this has to be good for me. And even though they don't want to do it and they hate it, they force themselves to go cold plunging. Well. Because they saw Joe blow doing it.

[Sonata Greca]

Yeah.

[Tony Robbins]

And it's like everything in life, there's always a pendulum that swings till there's.

[Sonata Greca]

More research, until there's more like, don't do it.

[Tony Robbins]

Exactly. I think this is what's going to happen with all these GLP1s and stuff. Like, yeah, it's great you're losing all this weight. Yeah. But you're also losing all your muscle and your face is gaunt. And we don't know the long term effects in terms.

[Sonata Greca]

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

[Tony Robbins]

Yes.

[Sonata Greca]

I can try to, you know, make healthier decisions when it comes to nutrition. Even in a. When you're given things that are not like the best for you, you can still kind of figure out, yeah, what can I be taken away from you? That's what I always try to think.

[Tony Robbins]

Right. And also, like, how about supplements? Like, what's your take on supplements? For the same reason. Do you rely on any specific ones that you think are like, really, like really important or you just think, you know, if you eat well, I think.

[Sonata Greca]

If you are able to eat well and again, rely on, on that to get your protein and to get all of the supplements that you need, your, your vitamins, because you're eating vegetables and fruits and. But if you need to supplement, you know, creatine and protein powders are so well researched and have been around for so long. So those are things that I'm not opposed to taking. And I do, you know, supplement with protein powders, as I mentioned, you know, protein shakes every so often and then creatine, you know, I'll stick to, you know, I don't, I don't do 5 grams. I do about 3 grams a day and I'm not, not necessarily super consistent with it because, you know, I, I love all of the research behind it. But I also, I've checked my levels of creatine before I even took creatine, and I, I never. And then were perfectly fine because I do consume red meat and all of the other foods that are a good source of creatine. So it's like, do you need to. What's your baseline? And then you supplement from there. That's my belief.

[Tony Robbins]

And by the way, again, like, this is, like, you're very pro. Like, this is what I like. This is why I like you, because you're so practical. And it's not. There's, like, there's no. Like I said, there's no gimmicks with you. It's no hype. Like, you say it how it is and that's true. Like, we can get our creatine. We can get everything from food. And then what we should all be doing before we start supplementing at all is know what your levels are exactly. Because I, I take, I, I do take two and a half grams. I take a half of the five grams. I take momentous. We talked about it earlier because it's really clean. And I like, I like the company. I think they do a great job with like, their, they have this NSF certification. So it's very high standards. But I've only been taking two and a half. But I'm taking it not from my body. I'm taking it because of the research says it's great for brain health.

[Sonata Greca]

Yeah. And that's why I even supplement, you know, because again, while my levels are fine, there is that research there for brain health and. Yeah, cognition. Exactly. And knowing, again, like I said before, the two women, two out of three patients with Alzheimer's are women. That is a scary, scary statistic. So whatever we can do. And again, creatine has shown to be helpful with cognition. Strength training is like, undeniably proven to be helpful with cognition and preventing Alzheimer's. So why, why not do that?

[Tony Robbins]

100. But my mother unfortunately just got diagnosed recently with Alzheimer's. So I'm sorry. Thank you. I appreciate that. And so I'm like hyper, like vigilant and, and sensitive to this. So I'm all the thing, like the strength training and like you said, the creatine, the string train is massive though. You know, when my mom was visiting me, I'm Canadian, she came here to visit recently and I had a trainer who trained her every day with weights. Like heavier weights, not two pound Thing. But like I said to, I said to the trainer, I want you to train my mom like a, like a, like a person that you would train who needs to get physically strong and fit. And don't, don't be easy on her. Like, don't give her three pounds. Give her, try her with five, eight, whatever. And if she could do it, give her a heavier weight. Anyway, I did that for a week and I'm not kidding. I actually saw my mother's like, cognition and her, her ability to. Her, her, like she was better with her like, verbal communication. Like she was not losing her words as often. She, her memory was like, slightly better. I'm not saying like in, in a week that it changes, but I'm saying like, that just shows you, like, if you're actually challenging yourself with these things.

[Sonata Greca]

Absolutely.

[Tony Robbins]

It does. Like, like incrementally, there's a difference.

[Sonata Greca]

Absolutely, Absolutely. And if you're. The longer that you do it. I know we don't think of it when we're younger. It's more like aesthetics and work. But if you start from as early as you can, keeping in mind, like, what these things will do for you long term and down the road, like your future self will. Thank you. You totally. Yeah.

[Tony Robbins]

What do you think about just in terms of like, like some like, exercises? Like, do you think if people don't have a lot of time. Let's just go with this for a few seconds. Do you think that squats is the best lower body exercise or do you think there's a better, like, if you can give me like the top five exercises that people should do no matter what.

[Sonata Greca]

Yeah.

[Tony Robbins]

What would you give? What would you say?

[Sonata Greca]

Say I personally, I love Bulgarian split squats. So why do I love that is because it includes. And I'll give you maybe. How about I. You want five or you want two?

[Tony Robbins]

Give me 30 if you want. Yeah.

[Sonata Greca]

How much time we have?

[Tony Robbins]

As much as you want to give me.

[Sonata Greca]

Squats are great. Deadlifts are great. So those will be on the top of my list. They're. They're great. Include those. But can you include something that, that challenges your body with balance as well? And that's why I love Bulgarian split squats. And I just discovered and did this. I don't know if anybody else has done that before, but going from an a Bulgarian split RDL into a squat, it's an incredible exercise. Give it a try.

[Tony Robbins]

Really?

[Sonata Greca]

Yeah. So back leg lifted, you're going into that rdl, almost like supported rdl and then going into a Squat. After that, you can definitely progressively overload in terms of like lifting heavier, but also like challenging that balance, which is so important for us to work on, especially as we get older and maintain. For an upper body exercise, I would. Pull ups. Pull ups. Because it's working that grip strength that's working most of your upper body, even your core, your arms. So it's like all of these exercises that you get the most bang for your, for your back. So those, you know, if I Bulgarian. Bulgarian split squats. And then for upper body, body, it is pull ups.

[Tony Robbins]

Pull ups, not chin ups. Right. Like actual wine ups.

[Sonata Greca]

Fine too. Yeah.

[Tony Robbins]

Okay.

[Sonata Greca]

Yeah. Again, because you're working on that upper body strength, you're working on that grip. Similar muscle groups that you're working on, you're working on your. Your lats primarily. So in. In each group, those kind of would be like my two and then farmer. Farmers. Carries are a great exercise again because of that grip strength. Strength that is so important. It's a, an indicator of longevity as well.

[Tony Robbins]

Yeah. How about a core exercise?

[Sonata Greca]

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

[Tony Robbins]

It's like when you're like that, like the Bulgarian. Because we're also. We're so. I think we're very imbalanced. Right.

[Sonata Greca]

Yeah.

[Tony Robbins]

And so it's good to do that in terms of balancing our body. But that stability piece is like, really, really important.

[Sonata Greca]

That's why you'll. I'll always include on, you know, lower body days, you'll see people have four exercises and it'll be like a squat and an RDL and a hip thrust and a, an abduction. It's like, where is your stability component? You know, sure, if you're just looking to maximize just gluten, but I love to think of all of the other aspects that you can include without taking too much time.

[Tony Robbins]

So.

[Sonata Greca]

Yeah, efficiency, but also being effective, not just in an isolated way, but in a long term. Way as well.

[Tony Robbins]

What do you think of hip thrusts?

[Sonata Greca]

I like hip thrusts. You do them on most of my lower body days, do you not?

[Tony Robbins]

I don't. I also find it's not working well. Like, I feel like it's like you have to be in a perfect position.

[Sonata Greca]

Yeah. Setup is. So you have to figure out what setup works for you and your physique. There is certain hip thrust machines that just don't work for certain people. And there is a setup with the barbell that doesn't necessarily work for everybody, but also you have to having to adjust your feet to where it works for you. You just have to try what works out best for you. And you don't. There's. I don't think there's one exercise that you absolutely have to include. You can find variations of. Of that. You know, you can. Perhaps instead of a hip thrust, because that doesn't work well for you, you can do glute focused back extension. It's just with that, you just can't load as much weight as with the hip thrust.

[Tony Robbins]

Right. Because of the. You can't. It's hard on your back.

[Sonata Greca]

Yeah, it is just hard. Period. Also carrying it.

[Tony Robbins]

Carrying it. What about plateaus? I think that, like, we talk a lot about when someone's a beginner, what happens when someone's actually intermediate or more advanced and they're working out a long time for years, and they're very consistent, but now they've hit a plateau. How can we. Like, how can we kind of. What do we do? What do we do when we get to that?

[Sonata Greca]

Like, have you changed your routine? That's what I would look into. Like, have you been doing the same thing over and over again? Perhaps it's like time to just change things up. And, you know, you can still perhaps utilize, let's say an rdl, but can you perform. Perform it slightly differently? You know, can you. You perhaps do a Bulgarian split rtl?

[Tony Robbins]

Yeah.

[Sonata Greca]

Just changing things up. I know sometimes we get into, like, habits. I can get into that myself. And it's just like. Yeah, changing things up. I think it can do wonders for me. Like, I change things up pretty frequently. I still keep the basic. The movements are the same movements, but I'm just like, slightly altering them so that I can satisfy, you know, just again, my novelty desire. But also so not plateau.

[Tony Robbins]

So you don't really plateau?

[Sonata Greca]

I don't think so.

[Tony Robbins]

You're so lucky. Well, no, because I think when you do it for such a long time, we all go into, like the. I mean, I know that I do. But we go into autopilot, we'll do the same things we do all the time because it's like changing things up.

[Sonata Greca]

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

[Tony Robbins]

I was actually going to, I forgot to ask you about those things. I was going to ask you about Pilates and yoga. Pilates is a big one because it's super popular and like, for women, for girls, like, they love going to Pilates. What's your take on Pilates?

[Sonata Greca]

It's, we're actually just bringing Pilates onto the We Rise app, starting a new challenge. And maybe by the time that this is Life, the challenge would have started, but it'll still be available in the app. So it's great. Yoga, Pilates, like, I love incorporating them, but never in the place of strength training. Like, you cannot replace strength training by doing Pilates or, or yoga, unfortunately, I'm sorry to say that, but there's nothing that replaces strength training. It's great additives. There's a place in time for that and it does definitely help in other aspects. You know, I love yoga because it gives, brings me into a certain type of flow. And while I can get in the flow with, with strength training, there is a different kind of a flow that yoga or Pilates will bring me in or create a different connection with the body. So I think all of these components have a place and time, but never in, in replacement of strength training.

[Tony Robbins]

Yeah, I, I, I tend to agree, but I think people, everything becomes like you were saying, trendy and then, and.

[Sonata Greca]

It'S all or nothing.

[Tony Robbins]

It's all right. Exactly. And I think what happens is we see some girls who go to Pilates or not. People see people who go to and they look super lean and they look like dancers and they're very, but like, usually that's who they, that's their body type. Like, I don't like, I think that you can get a stronger core from doing Pilates and I think it's a great, it could be a great workout but like you said, I don't think that it supersedes.

[Sonata Greca]

Yeah.

[Tony Robbins]

Strain training benefits.

[Sonata Greca]

Yeah. And a lot of the time it's like what you're. What you're not seeing behind those lean bodies that's painting a better picture. And what you're not seeing is perhaps. Perhaps the lack of muscle. If you're, if you're not strength training. There is. I mean, I ran into a Pilates teacher at the gym, and she was asking me about different things that I do and what I'd suggest because she's like, I've been teaching and doing Pilates for so long that I lost my butt. And what did you lose there? You lost muscle mass. So unfortunately, that's the reality of things. And again, like I said, we're bringing on Pilates and yoga in the future, but never in replacement of strength training. And I'm going to give a caveat to that. If that, at the end of the day, though, is the only thing that is going to help you move, then by all means, then do that. But it's like, don't be surprised at the results or be okay with the certain type of results from just doing yoga or just doing Pilates, and that's okay. Again, it's your choice. And if. If your choice of movement. Movement is that, and that's absolutely the only thing that you want to do, then that is. That is fine. There's no absolutes in my book. It's, again, it's the, you know, you know, the, the benefits to everything to strength training, to simple movement. It's like your choice at the end of the day, what you want to do with those options. Options, yeah.

[Tony Robbins]

Do you train anybody else or is it just Kim Kardashian now or. Because you have your clothing line, you have your app.

[Sonata Greca]

I train millions.

[Tony Robbins]

I was going to trade millions. You train anyone one on one?

[Sonata Greca]

I don't train anybody else one on one. It's just, there's. There's no time in the way. It's just so tasking, like, to do all of the, you know, filming and providing posts and then being running the We Rise app. Being the head of the company for the We Rise app. Happened Zentoa. We unfortunately shut Sentoa, the clothing line down.

[Tony Robbins]

You did?

[Sonata Greca]

We did. Just a couple of weeks ago or. Oh, something like that. It's unfortunately being a small fish and I know. And the clothing line industry is really difficult to get the pricing that will help you stay competitive. And I'm always looking for quality and that quality comes with the Price?

[Tony Robbins]

Yeah.

[Sonata Greca]

You know, once we actually lowered the prices and people actually mass tried the clothing, now they're, they're like, can I get more? I'm like, sorry, really? Yeah, just the quality was unbelievable. We're producing in Portugal, but unfortunately just couldn't compete. And when the return on investment is not there, then those resources can be taken and applied to like the We Rise app, which is, you know, clothing is great, but like my mission in life has been to help as many women as I can to step in the strongest and healthiest versions of themselves in all aspects of life. And that's what We Arise is there to do. I think the resources are better applied there.

[Tony Robbins]

That's amazing. Is there anything else I forgot to ask you? I don't think so. I don't know this actually work out with me. But that's besides, Besides that's.

[Sonata Greca]

I think I want back in time with town. We need to.

[Tony Robbins]

You promise I'm going to hold you to that?

[Sonata Greca]

Yeah, absolutely. I'd love to.

[Tony Robbins]

Because I mean even that little rdl, I love that.

[Sonata Greca]

Yeah.

[Tony Robbins]

So for people living under a rock, you have. If you haven't, if you haven't heard. I. I don't want to say your name. I don't know why I think it's.

[Sonata Greca]

I know there's so many people that come in like, you know, I don't want to say to me and then, and, and see me like just walking around or whatever and they're like, I've been following you for so long, but please can you tell me your name exactly?

[Tony Robbins]

I mean, that's the thing I keep on, like, I'm like, okay, I don't want to say it. Get wrong.

[Sonata Greca]

Follow.

[Tony Robbins]

If you know her, she's got great stuff on Instagram. Are you also on Tick Tock?

[Sonata Greca]

You said to YouTube? There's never following there as well. Just the largest is on Instagram, but on Instagram. Tick Tock. Yep.

[Tony Robbins]

And the, and the app is called We Rise.

[Sonata Greca]

Yeah, We Rise. XYZ is the website and Sonata Greca is me everywhere on Instagram.

[Tony Robbins]

I love it. You guys have to see her workouts and her apple abs. It's like sickening. But anyway, I'm not jealous at all.

[Sonata Greca]

Anyway, you look amazing.

[Tony Robbins]

Thank you, thank you. But listen, I can see the veins.

[Sonata Greca]

The arms, the shoulders.

[Tony Robbins]

Thank you. But listen, I, I look, this is, this is amateur hour compared to you. So seriously, it's amazing. Okay, well, thank you for being here.

[Sonata Greca]

Thank you so much for having me.

[Tony Robbins]

I appreciate it.

[Sonata Greca]

Such a pleasure.

[Tony Robbins]

It's my. It's a pleasure is mine. I'm going to keep you. I'm going to hold you to what we just said.

[Sonata Greca]

Yeah. And this. This, this worked. Did you.

[Tony Robbins]

Do you like it?

[Sonata Greca]

I like it.

[Tony Robbins]

Hey Magic Mind. Did you hear that? Okay. They. This is.

[Sonata Greca]

All right, you want to work with Sonata?

[Tony Robbins]

Yeah. I'm going to hook you up to them right now. There you go. There you go. So there you go, Magic Mind. We have another one. We've converted another.

[Sonata Greca]

That's good. I don't know what it is but I feel awesome.

[Tony Robbins]

It's great. And you didn't even have the caffeinated one.

[Sonata Greca]

No, I'd probably be just. Just like running in circles right now.

[Tony Robbins]

Wow. That's amazing.

[Sonata Greca]

Spider Woman.

[Tony Robbins]

That's amazing. Wow. Okay, well I'm going to hook you up with them.

[Sonata Greca]

All right, cool.

[Tony Robbins]

Bye everyone.

[Sonata Greca]

Bye. Thank you.