World-Renowned Personal Trainer: How To Lose Fat, Build Muscle and Improve Your Mental Health | Senada Greca

Summary

The School of Greatness: Senada Greca on Transformative Fitness and Mental Resilience

Episode Title: World-Renowned Personal Trainer: How To Lose Fat, Build Muscle and Improve Your Mental Health | Senada Greca
Host: Lewis Howes
Release Date: January 8, 2025

---

Introduction

In this compelling episode of The School of Greatness, Lewis Howes welcomes Senada Greca, a world-renowned personal trainer best known for training Kim Kardashian and founding the We Rise app. Senada shares her deeply personal journey from immigrating to the United States as a teenager to overcoming severe eating disorders and mental health challenges. Her mission has evolved to empower women through strength training, advocating for health and longevity over mere aesthetics.

Senada's Early Life and Challenges

Senada Greca's story begins with her immigration to the United States during her teenage years. At [00:39], she describes the immense pressure of fitting into a new culture while being the only English speaker in her family. This responsibility forced her to mature quickly, translating for her parents and managing household tasks, adding significant emotional strain.

"Coming into the United States as a teenager presented a lot of issues with fitting in," Senada explains ([08:25]). The combination of adapting to a new environment and bearing familial responsibilities laid the groundwork for her later struggles with mental health and body image.

Struggles with Eating Disorders and Mental Health

Senada candidly discusses her battle with eating disorders, specifically anorexia, which emerged as a coping mechanism to regain control amidst the chaos of her new life. At [17:38], she reveals, "It was very minimal. And I don't want to, because I don't want to influence anybody to even consider doing anything like that because it was very unhealthy."

Her anorexia led to severe physical consequences, including the loss of her menstrual cycle. Senada recounts how her body shut down essential functions as a survival response to extreme calorie restriction ([18:33]). This period was marked by deep depression and anxiety, exacerbated by her genetic predisposition to these conditions, as revealed through genetic testing ([10:59]).

Turning Point: Shift to Mental and Physical Health

The turning point in Senada's life came in her early twenties when she met a primary care physician who was avidly running marathons. Inspired by this physician's dedication, Senada began to view exercise not just as a means to control her weight but as a tool for mental and emotional well-being.

"She got me into running, into working out for the right reasons for that mental aspect and started to shift nurturing my body to fuel the runs and to fuel the working out," Senada shares ([22:36]). This shift marked the beginning of her journey towards holistic health, integrating physical fitness with mental resilience.

Transition from Cardio to Strength Training

Initially, Senada focused heavily on cardio and running, which in her early twenties led to significant fluctuations in her weight and body composition ([28:44]). While cardio provided endurance and some level of mental clarity, she found it physically draining and mentally unfulfilling over time.

In her early thirties, Senada made a pivotal transition to strength training. This change not only stabilized her physique but also dramatically boosted her self-esteem and confidence.

"When I shifted into strength training, I leaned into my confidence and my self-esteem like skyrocketed really," Senada notes ([31:15]). She emphasizes that strength training allowed her to feel powerful and secure in her body, contrasting sharply with the feelings of frailty she experienced during her cardio-focused years.

Importance of Strength Training for Women

Senada passionately advocates for strength training among women, highlighting its critical role in long-term health and mental well-being. She addresses common misconceptions that weight training makes women look bulky, asserting that building muscle is essential for longevity and quality of life.

"Building muscle for longevity and mental health rather than just appearance is reshaping the conversation around fitness," she states ([03:45]). Senada underscores that strength training empowers women to take control of their health, ensuring they remain active and independent in their later years.

Impact as Kim Kardashian's Personal Trainer and We Rise App Founder

Senada's expertise and message resonated widely, leading to her role as Kim Kardashian's personal trainer. Through this platform, she has been able to influence a vast audience, promoting the importance of strength over aesthetics.

"She decided that she wanted to step into her strength and build muscle and maintain that muscle because also she realized that muscle is important for her health and longevity, not just aesthetically speaking," Senada explains about her work with Kim ([48:24]). This collaboration amplifies her mission, reaching millions of women and encouraging them to embrace their strength.

In addition to personal training, Senada founded the We Rise app, a comprehensive platform designed to support women at all fitness levels. The app offers personalized workout programs, meal planning, macro tracking, and expert advice on nutrition and habit formation.

"Thousands of women are all over the world that are achieving their best, strongest selves," Senada proudly shares about the We Rise community ([75:22]). The app aims to foster a supportive environment where women can pursue their fitness goals holistically.

Navigating Social Media and Body Image

Senada acknowledges the pervasive impact of social media on body image, discussing how constant exposure to filtered and perfected images can lead to comparison shaming and self-esteem issues.

"It's that person's perspective of me and that's not a perspective that I have of myself," she remarks when addressing negative comments about her muscular physique ([32:31]). Senada emphasizes the importance of self-acceptance and focusing on personal health rather than societal standards.

Advice for Listeners: Consistency and Goal Setting

A recurring theme in Senada's message is the importance of consistency over immediate results. She advises setting realistic goals and focusing on the process rather than the end result.

"Create consistency; consistency is the primary goal," Senada advises ([41:29]). She highlights that true progress takes time, often three to six months, and encourages listeners to remain patient and dedicated to their fitness journeys.

Senada also warns against the pitfalls of obsessively tracking progress through scales, advocating instead for a balanced approach that values how one feels over mere numbers.

"Do you really want your mood and your day to be dictated by a number on a scale?" she questions ([39:22]). This perspective helps mitigate the negative effects of comparison and fosters a healthier relationship with one's body.

Managing Public Attention and Self-Perception

With a growing social media presence, Senada discusses the psychological challenges of maintaining authenticity amidst public scrutiny. Reaching milestones like 100,000 followers initially intimidated her, but she soon realized the importance of staying true to her mission.

"I know the message that I'm trying to portray, and I know that I'm there for service," Senada affirms ([60:25]). She focuses on providing value to her audience without letting external opinions affect her self-worth.

Philosophy on Greatness and Service to Others

Senada's definition of greatness revolves around embodying the fullest version of oneself and being of service to others. She emphasizes love, self-actualization, and compassion as core tenets of her philosophy.

"Do everything from a place of love," Senada advises ([81:38]). She encourages individuals to strive for personal excellence while uplifting those around them, creating a ripple effect of positivity and strength.

Conclusion and Takeaways

Senada Greca's journey is a testament to the transformative power of strength training and mental resilience. From battling eating disorders and mental health challenges to empowering millions of women through fitness, her story embodies the essence of greatness—achieving personal excellence while serving others.

Key takeaways from Senada's insights include:

• Holistic Health: Emphasizing the integration of physical fitness with mental well-being.
• Strength Over Aesthetics: Advocating for muscle building as a means to longevity and quality of life rather than mere appearance.
• Consistency is Key: Encouraging sustained effort and realistic goal setting over quick fixes.
• Self-Acceptance: Promoting a healthy relationship with one's body, independent of societal standards.
• Service to Others: Defining greatness through the impact one has on empowering and uplifting others.

Senada's message resonates deeply, offering a roadmap for those seeking to transform their lives through strength, consistency, and a focus on holistic well-being.

---

Notable Quotes:

1. "She revolutionizing how women approach fitness by championing strength over aesthetics." ([00:39])
2. "Exercise and eating healthy? None really. It's actually just benefits from it." ([12:51])
3. "Do everything from a place of love." ([81:38])
4. "I know the message that I'm trying to portray, and I know that I'm there for service." ([60:25])
5. "Create consistency; consistency is the primary goal." ([41:29])
6. "Do you really want your mood and your day to be dictated by a number on a scale?" ([39:22])

---

Senada Greca's episode on The School of Greatness is a powerful exploration of resilience, the importance of strength training, and the journey towards holistic health. Her authentic storytelling and actionable insights offer valuable lessons for anyone striving to unlock their inner greatness and lead a fulfilling life.

Transcript

[Lewis Howes]

My friend.

[Sonata Greca]

Welcome back to another episode of the School of Greatness. I am excited. We have Sanada Greca, who is Kim Kardashian's personal fitness and health trainer. And this is just not another episode about how to start off the new year with healthy habits. This is about how to really rewire your thinking around your body, your health, and your mental fitness altogether. You're about to listen to a very raw and inspiring conversation with Sonata Greca. She immigrated to America as a teenager. She battled eating disorders to become one of the most influential figures in women's strength training.

[Podcast Announcer]

And she opens up about her remarkable.

[Sonata Greca]

Journey of transformation, the struggles she faced as a teenager in her young twenties to where she is now with physical training, mental training, health and wellness. And as Kim Kardashian's personal trainer and the founder of the We Rise app, she's revolutionizing how women approach fitness by championing strength over aesthetics. And this is a big challenge for a lot of men and women today. With social media and everyone filtering their photos and just posting six pack abs or these perfect shapes of bodies, it's hard to not feel insecure. It's hard to not feel shameful about your own body when you see other people who just seem to have it all put together and it feels like no matter how hard you try, you're never going to get the results you want in your physical aesthetics. I've been there. I've struggled with weight and my nutrition and health and wellness as a former professional athlete, to then just consuming, you know, thousands and thousands of excess calories after retiring from playing sports and gaining a lot of weight, to then trying to retrain but still eating a ton of calories, to being addicted to sugar, to all these different things that I've struggled with. It's challenging. It's challenging for anyone of any type of background, especially if you're in social media at all and you see people posting stuff that just seems like, man, these people have either extreme genetics or they've just figured out the health and wellness hack. And I haven't.

[Lewis Howes]

Right.

[Sonata Greca]

It's just this kind of comparison shaming thing that might happen over and over. And if that's resonating with you, if that speaks to you in any way, then please let me know over on Instagram or anywhere on social media, let me know if that speaks to you because it's a challenge. I get it. And there almost needs to be a way where you rewire your identity, you shift your identity, and it has taken me years to learn this process and it doesn't mean I'm perfect all the time. But it has taken me a long time to create a new identity with food, to create a new identity with training, and to do it from a place where I'm not obsessive over needing to look a certain way. But I've set standards for myself and boundaries for myself to set myself up for success. And I think you've got to figure out whatever's best for you. In today's episode, her powerful message about building muscle for longevity and mental health rather than just appearance is reshaping the conversation around fitness, specifically for women in general who've always thought about not weight training because it's going to make them look bulky. They don't want to have big arms or big shoulders or things like that. They don't want to look, you know, too masculine. And there are so many different experts we've had on menopause experts as well who are saying, I wish I would have done more strength training when I was younger.

[Lewis Howes]

I wish I would have built muscle.

[Sonata Greca]

When I was younger. Because it, it helps more than just physical appearance. It helps longevity and mental health. And that's what I think we need.

[Lewis Howes]

To be focused on.

[Sonata Greca]

How can we have the best mental and emotional health possible in 2025 and beyond? How can we weather any storm that comes our way? How can we weather relationship challenges, career challenges, you know, family issues? How can we weather political challenges? How can we emotionally and mentally prepare ourselves for any challenge that's to come so that we feel more equipped to take on the challenges of life? That's what this is about. And in the process of doing that, of building muscle for longevity and mental health, you're going to look great naked. And that's fun, too.

[Lewis Howes]

You're going to look great with your.

[Sonata Greca]

Shirt off or naked in the mirror.

[Lewis Howes]

Or with your partner.

[Sonata Greca]

It's like, hey, you're going to feel more confident, you're going to feel more secure with yourself because you don't have shame around your body as well. And I want you to feel loved this year and beyond. I want you to feel like you fully accept yourself. I want you to feel like you. You deserve to receive all that you want to receive this year and beyond. And I truly believe that when you just set different standards for yourself, and again, not extreme yo yo dieting or extreme kind of weird eating disorders, but just standards and boundaries around how you eat and how you move, you're going to feel more in control and responsible for your life. So this episode dives deep into personal growth, overcoming body issue challenges, and finding purpose through empowering others. If you're loving this and you're enjoying this episode, please share this with one or two friends. Just copy and paste the link over on Apple Podcast or Spotify or wherever you're listening. Copy the link, text one or two friends and have them share with you their biggest takeaway as well. Leave me a review over on Apple Podcast or Spotify and let me know your biggest takeaway from this episode. It would mean a lot to me. Click the Follow button over there as well. And again, I'm so grateful for you for being a part of this community with the School of Greatness and let's dive into this episode right now.

[Podcast Announcer]

Did you know Toyota has an all electric SUV? It's called the BZ4X and it's a secret worth sharing. Skip gas stations and feel the thrill of electric driving from a brand you can trust. The BZ4X features smart tech that keeps you connected and its modern design helps you stand out in the right ways. It's the excitement of a Toyota all electric powertrain combined with the reliability you'd expect. It's all electric and it's all real. The Toyota BZ4X. Learn [e-mail] Toyota let's go places when it comes to finding the best financial products, have you ever wished someone would do the heavy lifting for you? Take all the research off Your plate with NerdWallet's 2025 Best of Awards, that wish has come true. The nerds already did the work for you, reviewing over 1100 financial products like credit cards, savings accounts and more to bring you only the best of the best. Check out the 2025 Best of Awards [e-mail] awards. Do you own a business that's ready to Thrive? Let Intuit QuickBooks take things like unpaid invoices and tracking expenses off your plate to take things to the next level. Intuit QuickBooks is an all in one.

[Lewis Howes]

Business platform that can help with day.

[Podcast Announcer]

To day tasks like invoicing and expenses. Manage and grow your business all in one place. Intuit QuickBooks your way to Money Money movement services are provided by Intuit Payments, Inc. Licensed as a money Transmitter by the New York State Department of Financial Services.

[Lewis Howes]

Welcome back everyone to the School of Greatness. Very excited about our guests. We have the inspiring Sanada Greca in the house. So good to see you and congrats on everything.

[Sonata Greca]

Thank you so much. It's a pleasure being here. Thank you for having me.

[Lewis Howes]

I've seen you. I've seen you just kind of like take over the Instagram feed, you know, and the Explore page for years of your content of just inspiring and empowering.

[Sonata Greca]

Women to see what's possible for their.

[Lewis Howes]

Health, their bodies and their. Their really, their strength and to show what is possible. You've been an inspiration for so many women around the world. You reach millions of women and lots of people on a daily basis. But it wasn't always that way for you, it seems like I've read some of your backstory. You deal with some challenges, some anxiety, some depression, some body issue challenges as well. What would you say were the main challenges you faced either earlier in your life or your teen years before you got into a healthy body image and healthy lifestyle for yourself? What were the main challenges you faced?

[Sonata Greca]

Yeah, of course. Yeah. Well, so coming into the United States as a teenager presented a lot of issues with fitting in. And I think that was kind of the first, if you want to say, foray into like, the issues that started at that point is how does this foreigner fit in and. And integrate and look like, you know, the other. The other kids in the popular kids. So I think that's.

[Lewis Howes]

Did you speak English too, or. No?

[Sonata Greca]

I. I was an English speaker at the time. I had taken private courses back in Albania and, you know, in. In preparation of like either coming to the States or it's like the main foreign language at the time in Albania. So started on that path and the opportunity presented itself for my family to come here by winning the lottery. And the green cards were like, legal, basically. Citizen instantly, pretty much, which was super fortunate to be able to come here at a time of unrest in Albanian civil wars and just a chaotic atmosphere. So it was great to escape that and be able to come legally into the United States. But that presented the issues of, like, now, okay, I'm a teenager in a new country with new challenges. And on top of that, I was the only English speaking person in my family. So now I had to carry the load. Wow.

[Lewis Howes]

Translate everything.

[Sonata Greca]

Yeah, I had to translate everything. I had to basically become a parent.

[Lewis Howes]

Yeah. Go get a grocery store and ask questions.

[Sonata Greca]

Yeah. Go to the doctor's office with my parents. Go to whatever office, fill out paperwork. To this day, I don't want to fill out paperwork because I'm so traumatized by that at an early age. And, you know, but it had to be done. It fell on my shoulders. And that, I believe, coupled with, again, being a teenager in a new country, trying to fit in. So that's where depression, anxiety and even an eating disorder came to the surface. Really eating disorder, wanting to fit in. Depression, anxiety. Because there was so much of an overload of, you know, my day to day school things and then family issues that I had to help with and coupled I found out later in life that I have a genetic predisposition to anxiety and depression.

[Lewis Howes]

Interesting.

[Sonata Greca]

So that was a more recent revelation. Even though I've known because my mom has dealt with it and from hearing from her, my grandfather has dealt with this. So you kind of create that link that it has existed. Thus I'm experiencing it. But then to kind of know from genetic testing that wow, I am predisposed to all of these things and now how do I work through them? Yeah. So that was kind of the backstory. Coming to the country and kind of experiencing some of those issues that then led me to where I am today.

[Lewis Howes]

Wow.

[Sonata Greca]

The desire to combat those in a natural way. And not saying that I did take antidepressants, like I was on medication to help with that, but it never gave me the relief or the long term relief that I needed.

[Lewis Howes]

You knew it wasn't the long term solution.

[Sonata Greca]

It wasn't the long term solution. It's just a cover up of the symptoms. But how, you know, I always think of with anything like if it gets taken off the market, if suddenly you don't have no access to pharmacies, or how are you innately going to deal with these issues? So I'm always for start with the things that you're able to do and achieve in a natural way by yourself. And if you need, I'm not against pharmaceuticals and obviously not against therapy, but can you start with the basics or can you utilize them in conjunction with each other and then hopefully it'll carry you to a point where you're able to maybe back off from pharmaceuticals because it is known that they have side effects. And what is the side effects of exercise and eating healthy? None really. It's actually just benefits from it.

[Lewis Howes]

Wow. How long, you know, since you moved the country, you had this kind of emotional weight that you had to carry with the family also fitting in in school. Where, what state were you living in? What city?

[Sonata Greca]

New York. Upstate New York. Yeah.

[Lewis Howes]

So you're trying to fit into a school in New York, a new culture, different type of, I guess girls and how they communicate versus what you're used to in Albania. You're also getting into puberty. All these different things are happening all at the same time.

[Sonata Greca]

Same time.

[Lewis Howes]

When did you realize like you had Signs of a eating disorder. And how long did it take until you were able to break that kind of, that habit?

[Sonata Greca]

It was, you know, when you have an eating disorder, you're blind to it, right? It's more the people that are outside of you that notice it. So it was teachers and parents that started noticing it, that I was losing weight drastically. But when you have this body dysmorphia, you could be the thinnest that you've ever been that you could possibly be that, you know, you're risking serious health problems. You don't see yourself as that, really.

[Lewis Howes]

When you look in the mirror, in.

[Sonata Greca]

The mirror, you see, you know, I'm fat, I'm big, I'm this. And that you're just like the most negative. You're, you're, you're, you're breaking yourself down. You're just don't think that because you're, you're, you have such advanced body dysmorphia and looking at yourself from a different lens that you don't recognize that.

[Lewis Howes]

What do you think is the main cause of body dysmorphia for most people? Is it an emotional trauma? Is it a hyper criticism they get from parents or peers? Is it a pressure from seeing marketing in society that like, oh, I'm not enough and so I need to become like that thing? What is the.

[Sonata Greca]

I think it's a combination of all of what you mentioned. It's hypercritical parents. I love you, mom, but if I didn't get like the highest grade in class, if I wasn't first in class, you know, if you're not first, you're last kind of mentality, which comes with amazing side benefits when it comes to drive and achieving and overachieving in life. But it comes with a huge weight on your shoulders to be the best. And that is not always required to be successful to be the best, to look the best. So I think it's a combination of all those things. I think there is the societal pressures that weigh on young people that are in their formative, in their formative years. And yet the comparison of unrealistic beauty, and for me at the time was all of those factors, as well as trying to figure out how to fit in in a new place, new country, new culture, you know, trying to control something that felt controllable among uncontrollable, an uncontrollable situation.

[Lewis Howes]

So is that a common theme that you've heard from other women that have had, you know, an eating disorder or body dysmorphia in the past that they felt out of control. And the way to feel, a sense of control is with your body or with foods.

[Sonata Greca]

It is one of the main things that leads to that is trying to control something that feels controllable in your.

[Lewis Howes]

Life because you can't control anything around you.

[Sonata Greca]

Control. Yeah.

[Lewis Howes]

Interesting. So how long did it take until you started to. I guess teachers were telling you or peers or friends or family, but when did you start to say oh yes, this is a problem I need to take care of?

[Sonata Greca]

It took a couple of years. It took a couple of years and therapists and being prevented from being in sports because sports was something that I was really interested in. So I was stopped from, from participating in sport.

[Lewis Howes]

Cuz you got so skinny.

[Sonata Greca]

Because I got so skinny and unhealthy. That, that, yeah, that was kind of one of the, the beginning sort of wake up calls that, you know, I couldn't do. One of the things that I absolutely loved. But, but again, like that voice of like, you know, you're just, you don't look the way that you're supposed to look like persisted for, for a while, for a few years. And then I was utilizing working out again while understanding that hey, you have to nourish yourself. So I started to increase the caloric intake, but still not to the degree that was needed and then trying to outweigh that with working out. Working out still.

[Lewis Howes]

So you're negating that really. So what was a caloric intake that you would take if you could, you know, guess in the times where you were at your lowest with body dysmorphia or, or eating disorder?

[Sonata Greca]

Anorexia.

[Lewis Howes]

Anorexia.

[Sonata Greca]

Anorexia.

[Lewis Howes]

With anorexia, what was, what do you think?

[Sonata Greca]

It was very minimal. And I don't want to, because I don't want to influence anybody to even consider doing anything like that because it was very unhealthy. But it was, it was very minimal.

[Lewis Howes]

Like under a thousand calories a day or way less. Like a few hundred calories a day.

[Sonata Greca]

A few hundred calories a day. Really it's very unhealthy. Very unhealthy.

[Lewis Howes]

When a woman thinks I want to eat less because I want to lose weight today, maybe they don't have body dysmorphia or anorexia or eating disorder, but they're just thinking I want to lose weight and so I'm going to go into extreme calorie deficit. What is happening to a woman's body when they, for long periods of time do 1000 calories or less or 500 calories or less a day. I'm not Talking about like 24 hour fasting here and there, but just like long periods of time. What happens to a woman's body?

[Sonata Greca]

Yeah, your body goes into a shutdown mode basically. So your hormones start to go off their regular cycle. Your body literally goes into shutdown mode because now it needs to protect what it has and not produce the unnecessary things that a normal functioning body would require. So you start losing your period, you start losing hair. So basically it's just your body shedding all what it considers to be unnecessary functions. Wow. Yeah. Even though they're super necessary, but like to the basic survival preserve, energy preserve, to preserve like the basic, super basic needs of a human, it starts to shut down all of those, all of those other functions of the body. Yeah, I did, I did, I did. At the, at that point I did lose my, my period. Really? And then I had to, yeah. Work on, on gaining it back.

[Lewis Howes]

How long did it take to kind of gain back your normal hormone function or.

[Sonata Greca]

It wasn't that long. It was within like a year if I remember correctly. It was a long time ago still. Wow. But yeah, no laughing matter because it is, it is an important part of being healthy physically and mentally.

[Lewis Howes]

100%. Where is the level of self love? Like how much self love did you have during that season of life? And I don't want to speak for other women or other men who maybe are going through anorexia, but where does that typically seem to be? Or where is that for you? Did you have a low self esteem and low level of self love? And then how did you learn to believe in self love? Self to kind, of course. Correct.

[Sonata Greca]

Yeah, I mean, I think there's almost like no self love because if you, if I were to have any self love, I wouldn't do that to myself. Right. Because now you're basing your self love and self esteem on an image that you can't even see clearly. So if you can't see yourself or who you are and you're wanting to diminish that image, I would say that there was almost no self love because you don't have a clear image of yourself. And you're focusing that love on an idealistic image that's outside of you, a.

[Lewis Howes]

Perfect image that you can't have.

[Sonata Greca]

A perfect image that's outside of you that you can't attain. And you could attain it, but in your eyes, you know, like you're saying, let's say you've lost a certain amount of weight, but you're still not able to see that. You're still, that's why it's like that. You're never able to grasp for that image because you're not able to see yourself realistically.

[Lewis Howes]

So you had very little self love at that season, right? When did you start to have a lot of self love and self compassion and see yourself differently, to treat yourself differently?

[Sonata Greca]

I mean, I wasn't, I was doing all these things. I was trying to be the thinnest that I possibly could and I still wasn't happy. So there was like a, you know, miscommunication there between like you're you, you know, you're going to be happy, you're going to be satisfied when you're this weight. And that wasn't happening. And I was constantly depressed and not happy. So then that came into question, like, where, when, how are we going to do this? Like, how are you going to reach that level of happiness? Because obviously this is not working. So then I did. A turning point for me was when I saw a physician, a primary care physician that she was running marathons and she was running and she was like, I think in her 50s and running one. I don't want to exaggerate and say every month, but it was at least every three months she was running a marathon.

[Lewis Howes]

Consistently?

[Sonata Greca]

Yeah, consistently. So she got me into running, into working out for the right reasons for that mental aspect and started to shift nurturing my body to fuel the runs and to fuel the working out. So that was like the first shift.

[Lewis Howes]

You'Re like what, 17, 18, 19.

[Sonata Greca]

Around this time I was like early 20s. Yeah. Okay, early 20s. Yeah. During that whole period from like 15 to, to 20, early 20s, it was a struggle of like a push and pull of wanting to look a certain way and dieting and over working out and, and just trying to like, you know, I went from, actually I went from under eating anorexia to like binge eating. I never did fully go into like bulimia but like I did struggle with those two extremes because it's a, you know, you're, you're, you can only take so much when you're constricting, constricting, constriction and then you're going to go the opposite release.

[Lewis Howes]

You need to like.

[Sonata Greca]

Yeah, yes, exactly. Wow. It was that and it was actually a cousin to also saying that's not like you're not like really leaning into one of the joys of life, which is eating and experiencing, you know, the food that you're eating and your Your constant thinking is around what I should be eating, should not be eating, so that I don't gain weight versus sitting with what you're eating and enjoyment of it.

[Lewis Howes]

Wow.

[Sonata Greca]

So that was kind of a little bit of a light bulb moment that eating doesn't have to be like such a chore, such a, you know, a weighing factor, but more of a joy of life and enjoyment. And I know nowadays that we've. There's so much information out there and so much stress around, like eating what to eat when I not eat fruit is suddenly controversial. I'm like, really? So just, you know, taking it back to the basics, you know, and going back to food is actually a joy of life. Yes, it feeds our ability to function, but it's also, at least for me, joy, you know, that's beautiful.

[Lewis Howes]

When did you start to feel like, oh, I've started to got these things under control. My perception of myself, my, my weight, my food, my, my working out. I'm not too extreme in one way. I have a good sense of self, self image and I feel like I'm in a consistent, healthy place. What years was that?

[Sonata Greca]

I mean, in my early 20s, it was when I started to make that shift. I, if I can remember the book that Overcoming overeating, because that's what I was doing at that point, which is one and the same kind of. You're just not restricting or you are restricting because you are thinking, this food is good, this is bad, and now you're maybe overeating. The things that you think they're good, but nothing should be in excess. Right. So that was kind of a turning point. In my early 20s, I was realizing that I could eat, nourish my body and get the physical activity that I needed and be in a stable physical weight and function properly. Right. And I think it was then later on, in my early 30s, that I shifted from cardio and running and marathoning to more weightlifting.

[Lewis Howes]

Interesting. So for almost a decade you were like, cardio running. That's a lifestyle. What did your body, I mean, not that we should focus on body image, but what was your body, what did your body look like in your 20s? Then when you were in cardio mode, running, did long distances versus weight training, lifting.

[Podcast Announcer]

Would you believe me if I told you that there are people making the exact same amount of money as you to the dollar, who are not stressed about money? Think about that coworker who you know is getting the same paycheck as you, but they're always talking about that latest vacation to some exotic destination or hosting parties in their freshly renov Pinterest perfect homes. It makes you wonder, how do they do it? Where does all my money go well with ynab, your money goes wherever you tell it to. Ynab spelled Y N A B is a life changing money app that helps you give every dollar a job so that you know your hard earned money is going towards things you actually care about. The average ynab user saves $600 in their first two months and $6,000 in their first year. 92% of users report feeling less money stress since using YNAB. YNAB doesn't just show you where your money went, it helps you tell it where to go so that you can build the life you want. Life is short. Spend it well with YNAB the School of Greatness listeners can claim an exclusive three month free trial with no credit card required at y n a b.com Lewis I am always on the hunt for alternatives to regular coffee and I found one that I'm really loving right now called Rise Mushroom Coffee. Unlike regular coffee, Rise Mushroom Coffee helps you stay energized and focused while supporting your overall well being so you can more fully embrace the day. Rise Mushroom Coffee is a custom powerhouse blend of six functional mushrooms crafted to fuel your body and mind all day long. It helps with all day energy, sharper focus, healthy digestion and immune support. And with over 150,000 five star reviews, you likely won't be disappointed. Even when I drink a cup of Rise at the beginning of the day, I love that I can feel my energy sustained throughout the whole day. Highly recommend you give it a try. Try Rise mushroom coffee with 15% off your first order at risesuperfoods.com School of Greatness that's R Y Z E superfoods.com School of GreatNESS don't just wake up, awaken with Rise.

[Sonata Greca]

Welcome to Nada Yada Island Next on Nadia Yada Island.

I knew I deserved so much more so I left. I finally switched to Metro and got.

What I was looking for. Get one line for only $25 a month with Autopay. Just bring your phone to Metro and experience all the data you want on the largest 5G network. That's nada Yada Yada. Only at Metro by T Mobile. First month is $30. Bring your number and ID offer. Not available if with T Mobile or with Metro. In the past 180 days it shifted. That's interesting because I was doing cardio and that during like my 20s and my weight would Would drastically shift, you know, so I would go into being super thin if I was running, if I was training for a marathon thin, not a lot of muscle definition to then when I was not training as hard, kind of being a little bit rounder and softer. But then when I started the strength train, I've never been so consistent in how I looked and how I feel and how I feel looked, look, what is the difference? It's been years of like actually being super consistent in the physical aspect.

[Lewis Howes]

And what is the difference that you feel emotionally, spiritually, psychologically between, you know, almost a decade of cardio training mostly versus years of strength training.

[Sonata Greca]

Yeah, there's a draining aspect with that much cardio and, and while you can look a certain way that maybe the society thinks that it's, you know, feminine, thin and not a ton of muscle definition. But when I shifted into strength training, I leaned into my confidence and my self esteem like skyrocketed really, because that's where you step into your power, into your true strength and occupy space and utilize what you're born with. You're born to have muscle definition, otherwise it wouldn't be there, the ability to do so. So when I fully leaned into that, it just completely shifted my self confidence. The way I looked on myself went from I'm not thin enough, you know, I don't look thin enough to like, I want to look as strong as I possibly can, I want to develop as much muscle as I possibly can. And then we can talk about that too and how that feeds into health and longevity. Sure.

[Lewis Howes]

I mean, there's been a huge wave of research and science and people like Dr. Gabrielle Lyon and Dr. Marie Claire who are talking about the importance of protein specifically for women. Protein and muscle building for health, for longevity, for also managing kind of the menopause phase of being a woman and just like being able to navigate that with more balance, I guess. And it seems like in the last year or two, that has been the primary focus of many female experts speaking to women. Like start building muscles.

[Sonata Greca]

Absolutely.

[Lewis Howes]

But I don't feel like I ever heard that before because a lot of women don't want to look bulky, they don't want to look too strong or too muscular or less feminine. So how have you learned to navigate the psychology of you going from what society or what maybe you thought was a more feminine, skinnier look for a decade of cardio versus a more strong feminine look in these past years? How have you navigated that when maybe society, A lot of women say, well, I don't Want to look bulky or strong.

[Sonata Greca]

Yeah, I, I do get that comment a lot. Really, or I have. Not a lot. I should not say that I. Every so often there will be a comment of like, too masculine or, you know, things like that. And then. And it doesn't bother me, honestly, because it's that person's perspective of me and that's not a perspective that I have of myself. That's great. And how I made that shift was organically, because I know what feeling that, that gave to me. Like, I know how I feel when I lift, when I feel stronger, versus when I try to diet myself to my skinniest version. I didn't love myself at that time. I did not feel strong, I felt weak, I felt frail versus now. I feel strong, I feel confident, I feel, I don't want to say invincible, but there's points. Yeah. When you know it's like that when you, when you do lift and when you're pushing yourself that you do feel invisible, you feel, you feel unstoppable.

[Lewis Howes]

Like I can take on anything.

[Sonata Greca]

Exactly, exactly, exactly.

[Lewis Howes]

You didn't feel that all the time when you were in the cardio world.

[Sonata Greca]

No, not really. I mean, you do get some endorphins from running. You do feel some of those good, good feeling endorphins when you're around the runners. Highs. Real.

[Lewis Howes]

Sure, yeah.

[Sonata Greca]

Not in the same fashion, I would say. Not in the same fash strength. It's not strength. Yeah, it's.

[Lewis Howes]

It's endurance.

[Sonata Greca]

Exactly right.

[Lewis Howes]

You can run long distances and there is strength in endurance.

[Sonata Greca]

Absolutely, absolutely.

[Lewis Howes]

There is confidence in that and overcoming hard things, but it's not as strong as muscle.

[Sonata Greca]

And at the end of the day, yes, you can get those similar sentiments from a lot of modalities from cardio, from running or from strength training or from Pilates or yoga, whatever, you know, that does it for, for you. But for me, I think of longevity. It's come to that point where I'm like, quality life, quality longevity. Being able to live unassisted when you're. You're later years in the 70s, 80s, 90s, hopefully.

[Lewis Howes]

Yeah. And beyond the commercial that I remember seeing a lot in The, I guess 90s on TV was I've fallen and I can't get up. And you see all these, like, old grandparents, Grandma, Grandma, Pa on tv, who are like, I've fallen and I can't get up because they literally fell over and they can't push themselves off the ground. They don't have the muscle strength to just stand up. And it's so funny. You don't think about it as a kid. You're like, oh, yeah, I can get up. But when you're older, if you don't build muscle in your youth, it's going to be so much harder to build it when you're older.

[Sonata Greca]

Absolutely.

[Lewis Howes]

Do you know this, do you know any of the research out there about how much harder it is to build muscle after 40, 50, 60 years old versus before?

[Sonata Greca]

I think it's different for men than women. And in some situations to the higher end, it's almost. When men are almost twice as able as women to build muscle. So I think for women it's even more important to try to build that muscle when you can. I think it's so funny because I wrote the. I think in the. I'm like, I'm not gonna remember what you got.

[Lewis Howes]

What's the stat? What's the stat?

[Sonata Greca]

So for if you're going to like your 40s, it's basically 2.2 to 0.7 pounds of muscle per month and then double, and then 2.4 to 8.4 per year. So like on the high, on the low end is 2 pounds per year, 8 pounds per year. If you're going after it, like true intense, maximal strength training, you should try.

[Lewis Howes]

To be gaining 2 pounds of muscle per year.

[Sonata Greca]

That's your ability.

[Lewis Howes]

That's your ability.

[Sonata Greca]

Your ability.

[Lewis Howes]

Because you went all the way.

[Sonata Greca]

If you run all in, you could.

Only gain about £2.

Yeah. In their 40s.

[Lewis Howes]

Wow. And how easy.

[Sonata Greca]

And it drops, you know, in their fifth, in the 50s is like 1.2 to 6 pounds of muscle per year.

[Lewis Howes]

That's if you're training like three to five days a week. Hard, heavy, like, I mean, you know.

[Sonata Greca]

Maybe genetically, sometimes some people can be a little bit more. But on average, that's. Yeah.

[Lewis Howes]

And how easy is it to lose muscle? Like if you get sick for a couple weeks or don't train for a month, like, how easy is it for, for a woman in their 40s and 50s to lose muscle?

[Sonata Greca]

It starts within like two weeks. You can, you start to lose muscle and you start losing muscle. In your 30s, you start to lose muscle at about three to. Some studies say five, some studies say eight on the higher end. Percent of muscle mass per decade. I think it started in your 30s. Yeah.

[Lewis Howes]

So you're fighting that natural. If you're sedentary for your life, you're just going to lose muscle.

[Sonata Greca]

You're going to lose muscle. So that's why it's so important to start early on to build as much as you can. So then you can kind of offset the muscle that you will inevitably eventually lose.

[Lewis Howes]

Yeah. When you're 80, 70, it's going to. You're going to lose it.

[Sonata Greca]

Exactly. Yeah.

[Lewis Howes]

Wow, that's interesting. Have you tracked how much muscle you've gained in the last 10 years?

[Sonata Greca]

I'm not huge on, like, numbers on, like, all right, let's draw. I don't want to get in my own head. This is. There are some people that benefit from that, but there are some people like me who have suffered through some of these eating disorders that stay away from. I stay away from weighing myself. It doesn't have that effect on me anymore. Sometimes if I want to hop on it just to be like, hey, I knew that was going on cool. And it doesn't have that effect on me. But, yeah, I try to stay away as long as in my heart, I know that I'm doing everything that I can to strengthen, train as hard as I can to eat the right way, get in the right amount of protein, carbs and fats, etc. If I know that I'm doing that, I don't need any measurements to tell me how I'm doing.

[Lewis Howes]

I guess it's interesting if we think about it, like, I don't know, we didn't have scales back in the day. There was no scale a couple hundred years ago, I guess to, like, weigh yourself, it wasn't a priority. But now everyone's got a scale and they check it every day. A lot of people. What is the. The, I guess the negative for a woman who wants to weigh themselves and see a number every single day. What is the downside to weighing yourself for women versus the pro of having that number that they see every day?

[Sonata Greca]

It's going to dictate how you feel on that particular day. And do you really want your mood and your day to be dictated by a number on a scale? That's why I always say, why do you want your day to be dictated by that, you know, progress? Like, we lie to ourselves. We're good at lying to ourselves, but we know when we're progressing, when we're regressing, when we're stagnant. Right. So I don't want my day to be dictated by a number. Now, granted that there is. If you are able to remove that aspect and somehow not allow that number to dictate your day and simply utilize that as a way to track progress, but not every day, because you're not going. Your body fluctuates within a day from day to day. But if you're measuring yourself maybe at the most weekly increments, but even then.

[Lewis Howes]

If you're like you, if your number, if the number doesn't hit your expectation. Exactly one week of hard work and you're like, I didn't see the results. You may feel defeated and then start binge eating.

[Sonata Greca]

Exactly.

[Lewis Howes]

And feeling like, ah, what's the point of this?

[Sonata Greca]

I work so hard because progress takes time.

[Lewis Howes]

Yeah.

[Sonata Greca]

It takes a long time to put muscle on easier when you're a beginner. Right. Because your body's going to respond right away because it's something new and then a little bit harder. If you're more advanced lifter person, that works out. But progress takes time, whether it is gaining muscle or losing weight. And that's, that's the thing. I think that that's why most people quit because they don't see the progress in the short term. And it takes three to six months, months to see true results.

[Lewis Howes]

Wow.

[Sonata Greca]

And people mostly drop a new program within the first like eight weeks. I think there's like statistics like 3, 50, 65% of people will quit in the first three to six months of starting like a workout program with a. And then if it's like New year's, it's like 80% of the people will quit.

[Lewis Howes]

I have this that says a study show that 88% of people who set New Year's resolutions. Resolutions fail. They fail within the first two weeks. I'm curious, what do you think is the biggest barrier to maintaining goals then so that people don't fail so quickly when they start?

[Sonata Greca]

I think the first thing, it is like those unrealistic expectations set realistic goals. For me, if you are just starting out, if this is something completely new is set that goal of just showing up, show up every day, keep. Create that consistency. Consistency is the primary goal that maybe somebody should aim for. In my eyes, aim for that consistency every day, day in and day out to then bring you, to carry you to that point where you have created a new habit. And it takes time to create habit. I mean there was a misconception of like taking 21 days. Actually it's much longer than that. I mean, 21 days is a good starting point because it's a little bit more than the two weeks.

[Lewis Howes]

Yeah.

[Sonata Greca]

But if you're really wanting to solidify a habit, especially when it comes to working out, it's like a little bit over two months. Some people say 66 days.

[Lewis Howes]

Yeah. I love what you're saying about this because if everyone could focus on making the goal of making the process the goal as opposed to the results the goal, they would live a better life.

[Sonata Greca]

Exactly, exactly. Process is the goal. Process is the goal.

[Lewis Howes]

It's so hard though. I mean, I've been in that. I've probably been on it. I don't know. Two year, almost two years ago, Covid hit. I was training a lot before then. Then Covid and breakup, emotional stress, kind of all that stuff. Like just life happened where I gained a lot of weight for myself. Right. And I was like 255 at my heaviest, but just didn't feel good. Right. I'm six four, so I'm a big guy. It doesn't like look like obese, but it just didn't feel good. Right. And then two years ago, I really got consistent in the training and I'm down to 225ish. So I've dropped a lot of weight, but I'm still not where I want to be. But it's like. But I'm training so hard, and even me knowing as an athlete that it just takes time, but kind of like letting go of the expectation or the goal of like, this is where I want it to be. I can still have that vision on my mind, but a lot of it is the, the acknowledgement of showing up and just say, did I do the right thing today?

[Sonata Greca]

Exactly.

[Lewis Howes]

Did I do the right things for my health, for my mind, for my future self today?

[Sonata Greca]

Exactly.

[Lewis Howes]

And the results will eventually come if I keep showing up for me.

[Sonata Greca]

Absolutely.

[Lewis Howes]

And. But it's, it's. It can take a while, you know, to get the results you want. And so I love what you're talking about. Make the process the goal, not the result.

[Sonata Greca]

And are you comparing yourself to this image that you. You had or you were at some point, you know?

[Lewis Howes]

Yeah, I was like 22 and I'm like an elite athlete. Yeah. Yeah.

[Sonata Greca]

Can you be the best version of yourself that you could possibly be now? Yeah, it is hard. It is hard because we unfortunately have. My body is memory from a year ago. From two years ago. Absolutely. And it happens. But am I in my power? Can I honestly say to myself that I'm doing everything that I can with regards to working out, strength training, with regards to nutrition, with regards to sleep recovery, you know, all of the components that will bring you to that optimal self at this point in time? So that's where I'm at.

[Lewis Howes]

Yeah, you're focused on that.

[Sonata Greca]

Yeah.

[Lewis Howes]

That's interesting. There seems to be like I don't know if this is the right terminology, but there seems to be trends with women's body sizes and types and structures. Since I was like, you know, I grew up in the 80s and 90s, it was all about being super skinny. Then it was about, you know, curvy and voluptuous. Then it's like, seems like it's going back to skinny. Like it seems like there's these trends in the culture. Why do you think that? First off, is that accurate that there are trends for women in their way that their body is supposed to look? If so, why does that change for women over the years?

[Sonata Greca]

There is definitely trending. There's been, like you said, you know, I agree with you that there has been, you know, the trend of being skinny and then curvaceous. And I don't know that it's necessarily being thin again. I hope not.

[Lewis Howes]

It's being like thin and strong.

[Sonata Greca]

Yeah, I think there's a movement, there's a true movement with being, being like strong. Being strong. And I love and appreciate all the doctors that are coming forward and sharing their data on how strength and having as much muscle as possible is healthy for a woman. Not just quality of life now, but in their later years. I think, yeah, I think a lot of these studies and these doctors that are coming forward with women specific because I think a lot of the studies have been done on men but with women specific studies that show that importance. So I'm hoping that that's the new trend and that's here to stay.

[Lewis Howes]

Well, it's interesting because as you mentioned, when you moved to America, you saw pressure from other teen girls in your school. You saw media marketing, whatever it might be, campaigns of like celebrities that you see look a certain way. Yeah, but you're also a trainer for Kim Kardashian right now and you have been for a while. And I'm sure I'm assuming you're around a lot of top celebrities as well in that world. How do you navigate knowing that you're working with a very influential woman that women look up to? Women want to look like. Women want to, you know, emulate. Maybe they feel comparison to or a lack of comparison that they can't live up to the way she might look or something like that, or just other celebrities in general? How do you navigate, I guess, your work with someone like that also understanding that there's a 15 year old out there who was once like you that maybe sees her and wants to be like her and then does that help her instead inspire her to eat healthier and train? Or is it like, let me go, you know, extreme food deprivation. Like, I don't know how to. How do you navigate just that in your mind?

[Sonata Greca]

Honestly, that was one of the main reasons why I accepted to work with Kim is because she does have this influence and she decided that she wanted to step into her strength and build muscle and maintain that muscle because also she realized that muscle is important for her health and longevity, not just aesthetically speaking. And for me, that was an opportunity to help her but also help other women that she is influencing. Obviously her reach is way bigger than mine is. So that was one of my biggest driving factors for working with her and other celebrities that I have, is to send that message of strength to the women out there. That strength is beautiful. Strength is health and quality, longevity. So that's. To me, that was. Yeah, I see that as a, as a positive. Having a positive effect on women.

[Podcast Announcer]

This episode of the School of Greatness is brought to you in part by Skinny Pop Popcorn. You deserve snacks that are better for you and actually taste good. And when it comes to snack options, sometimes it feels like you can't check both boxes. But I'm here to tell you you can with Skinny Pop popcorn. Skinny Pop uses quality ingredients to bring you the light and tasty flavors you love. Their original ready to eat popcorn is made with just three simple ingredients. Popcorn kernels, sunflower oil and a touch of salt. Trust me, the flavor is unmatched. Personally, I can't get enough of the original popcorn. It's my go to for movie nights or when I need a quick, satisfying snack between interviews. It's the perfect, simple, yet flavorful snack in my opinion. In addition to the original popcorn, Skinny Pop also offers a variety of delicious flavors. Cheddar to sweet and salty kettle popcorn. It's non GMO gluten free. And there are many vegan options too. So stop everything right now and add Skinny Pop to your grocery list. You will not regret it. Skinny Pop popcorn, deliciously popped, perfectly salted. Shop Skinny Pop now. When it comes to winter, it's like survival of the fittest out there. For the ultimate cold weather necessities made from premium materials. You've got to check out Quint. Quint's only works with factories that use safe, ethical and responsible manufacturing practices. And they use fabrics and finishes for that luxury feel in every piece. With Quint, you can treat yourself to true quality at an affordable price. For me, cozy bedding is a must when the weather gets colder. So Martha and I recently Picked out the European linen duvet cover set from Quince for our bed. And this duvet set is so soft and comfy. Quince doesn't miss luxuriate in coziness without the luxury price tag. Go to quince.com Lewis for 365 day returns plus free shipping on your order. That's Q U C E.com Lewis to get free shipping and 365 day returns.

[Lewis Howes]

Quince.com Lewis because you, you see Kim leaning into strength training more? Absolutely. That's what you're working with?

[Sonata Greca]

Absolutely. She loves it. I mean that's not.

[Lewis Howes]

And did she always do that before?

[Sonata Greca]

No, she didn't. It was more cardio and pilates and, and things like that. Which again, everything has a place and a space and a time. But in my opinion, humble opinion and I think research backs it up, strength training is queen.

[Lewis Howes]

Right? If you're, I mean we don't have to speak about her that much. But what have you noticed in I guess over a year of strength training with Kim Kardashian about maybe just confidence levels or things like that? Has anything changed? Because she's been a pretty confident person already. She's got, you know, massive of businesses, she's got a lot of success. Like has she shared that? Anything you're allowed to share or we notice something like that or.

[Sonata Greca]

Yeah, I mean she, she, with all the confidence that she already has, she feels definitely more confident and she can't wait to train with me.

[Lewis Howes]

Really.

[Sonata Greca]

And yeah, it's, it's amazing. You know, if she per chance happens to not be training for a few days because of her very demanding schedule, you know, she's like, I can't wait to train. So that to me is like music to my ears to hear that somebody has made that leap and has leaned into strength training and I've seen her. And to me again, it's not as much about aesthetics but about form, like walking around and doing things with great form. Injury prevention, injury prevention and all of that. So it's beautiful.

[Lewis Howes]

I mean we're here in LA and it seems to be kind of like a hub of extremes here and specifically with like weight loss drugs or these ozempic type drugs and things like that. And it seems to be, it's popular in la. I don't know, I don't know people who are on them or not on them. I don't like know these things but I see extreme weight shifts in certain women after a few months and I'm like, maybe that's drug Free. Maybe that's Ozempic. I have no idea. What is the, what's your thoughts on the pros and cons of something like an Ozempic or these weight loss drugs specifically for women?

[Sonata Greca]

First starting point for me is always have you tried doing it naturally? Right. So are you able to. Because some people are just not able to get to that point. Right. So for me it's like start starting with the attainable things that you can naturally like nutrition and working out. And if that hasn't worked and you are as a matter of fact somebody that is a candidate for that drug, then there's more and more research that shows that that can be helpful in a lot of aspects. Not just losing weight, but health wise. So as with any other therapies, pharmaceutical therapies, I'm not necessarily opposed to them, but there's a place and time for them. So for me it's like have you tried the foundation which again we know is eating right and working out, getting enough sleep. Exactly. Meditating. For me, meditating is huge. Did I mention everything? Yeah. So like if, if you are, if you're focusing on, on having those, that foundation and you still are struggling, then maybe it's time to talk to a professional to see if that is something that is, that would be of benefit. I know that again, there has been studies out there with drastic weight loss. I'm not on board with that. So if it's happening even with Ozempic, if you're utilizing it and you're experiencing drastic weight loss, that is not healthy because you're losing not just fat, but you're losing lots of muscle in that process really. But if it's done to with kind of micro dosing, again is what studies show is that you're able to maintain muscle mass while slowly losing weight.

[Lewis Howes]

Interesting. Yeah, is. I mean, yeah, it just seems like a lot of people just have lost weight really quickly is what it seems like. Again, I don't know who's using it or who's not using it. It's like, it's hard for me to tell, but it seems like that's what's been happening and that scares me.

[Sonata Greca]

It is super scary. That is scary. The drastic weight loss, no matter what way it's done, if it's a drastic weight loss and if it's done because you're restricting your food intake and you're working out like crazy or whether you're doing something like GLP1 like Ozempic, then that's not good. Yeah, that is not Good.

[Lewis Howes]

This is a interesting question I have for you, Sanad. I'm curious when you know, when you know that also like women. I don't want to say all women, but there's a tendency that women may compare themselves to other women. And you have content out there that may seem unattainable for a lot of women, right? I don't know if that's what you're hearing or maybe someone said that, but I can only imagine some woman is scrolling who's not healthy or not fit or maybe like not confident in themselves and they see some of your videos and they're like, this woman is a superwoman. Like someone may be really inspired by that and say, awesome, that's an example that I can lean into and I can follow her programming and I can and maybe one day be like that in my own way. Whereas other women might say, gosh dang it, she's like too good looking or she's too fit or she's too shredded. Like how she even I could never do that. How do you navigate the uncertainty that women might have to feel like they'll never be as strong or fit or lean as you, or be able to do the workouts the way you do them so effortlessly based on what it may look like for them versus I'm here to empower and inspire women, not show them that they're not enough. How do you navigate that?

[Sonata Greca]

Personally, it's to me, my intention is to never have anybody compare me to them and have them feel bad about themselves. Like that would. Absolutely. That is not my intention. Like my goal and my desire is to empower women to step into their strength, to feel the strongest that they possibly can, to embrace their musculature, their strong bodies, to embrace that. So for me, that's been my desire to kind of embody this strong person with muscle so that women feel empowered to aim to build muscle and to look in the best way a version of themselves. Not me, obviously. I, I have a different genetic, genetic makeup, you know, than, than somebody else. Like we were genetically and bio. But we're biodiverse, we're genetically diverse. So it might, it might be unrealistic for some women to, to aim to look exactly like me, but nobody should want to aim to look exactly like somebody else. So I always, and I say this, you know, in my post, is I aim to be the strongest version of yourself, the best version of yourself, and not utilize me as a, as a comparison, but rather as hopefully an inspiration of a woman that was struggling throughout her Entire life and now has embraced her strength and my abilities. And it took years. You know, it took years. So I didn't suddenly wake up, lifted a couple of weights and I'm here. I never. I didn't always have great form. You know, that's one of the things that people always praise, like, great form. How are you able to do that? I didn't wake up doing that. It was just years of practice, years of kind of perfecting my craft. To be able to do that with.

[Lewis Howes]

This much awareness and. And attention about who you are now, from the last, I guess, eight years, I think you've been on social media that you said, like, and just the following and the views you get and the attention you get.

[Sonata Greca]

2019, actually.

[Lewis Howes]

2019, okay. So six years ago, I mean, it's been. No one knew who you were. In the last six years, a lot of people know who you are, and you're working with one of the biggest celebrities in the world. What has that been like for you, psychologically or emotionally to deal with? Now everyone's critiquing you, whether it be positive or negative, and you're working with big celebrities. How has that been for you as a human?

[Sonata Greca]

I think the biggest. The threshold that scared me the Most was hitting 100,000 followers. It was like, Whoa, there's 100,000 people that are looking at what I do. And then for some reason, it kind of normalized after that. It doesn't really.

[Lewis Howes]

So every million, it's like, okay, just another million. Yeah, yeah.

[Sonata Greca]

No, not that I take it for granted by any means. I'm so grateful for the platform, for my audience. I never take it for granted, but it doesn't have that, you know, fear correlated with it. You know, it's. It's not because I know what I'm doing. I know what I'm saying. I feel to a certain degree. So it doesn't. When I was just first starting out, obviously you're still kind of building your confidence and navigating that. So. But to kind of go back to, I think what you were asking, like, how has that affected me personally? In the beginning, you do deal with a lot of. This person said that. So now you know, am I really that, or. And then you just learned, at least I have learned to see that as not a reflection of who I am. I know who I am. I know the message that I'm trying to portray, and I know, you know, that I'm there for service. You know, that's what makes a purposeful life, is being of Service to others. And that's. I don't get emotional, but that's what fulfills me is like being of service and providing as much service as I can to as many people as I can, especially women, because I'm a woman and was. You know, I'm in a household of women. I have two younger sisters. So that always has been kind of keeping in mind what my goal is and who I am and not being affected by people that will try to speak negatively in the process.

[Lewis Howes]

When did you start to think about your life of being in service to help others?

[Sonata Greca]

When did I start to think?

[Lewis Howes]

Was that like, something earlier in your life or was that in the last six years? Like, I want to start, like, really adding value and trying to serve people, whether it's 5 people or 5 million.

[Sonata Greca]

I think that's always been. I think it came within the territory of experiencing depression. I think that's. You know, I think that sense of purpose is linked to depression somehow. So I was struggling with that for a while.

[Lewis Howes]

You know, how old were you or what?

[Sonata Greca]

I mean, I went to business school. I got a master's in business, and, you know, I did this. All of this accomplishment. Graduated summa cum laude with the highest honors in three years, and then in one year for my business degree. So, you know, I was accumulating all of these accolades, and it just wasn't adding up. Like, it wasn't. It wasn't fulfilling to me because it wasn't. You know, it didn't feel like it was coming from a sense of like, of purpose or of service, rather to the greater good. And. And now where I am at, knowing what strength, training and nurturing myself in all aspects, nutrition, like, we were talking sleep, meditation and recovery, like, knowing what that has done for me, for my mental health, that's been kind of my driving factor to bring that to the world. And. Yeah.

[Lewis Howes]

Wow. How long did you feel like you were experiencing depression for or your mental health was struggling?

[Sonata Greca]

It started when I was in my teens, you know, like I said, with dealing with. With the eating disorders and then realizing that there was, like, a sense there was depression that was going hand in hand with that and anxiety and, you know, as I say, those monsters in the closet never go away. You just develop better tools to. To manage them. To manage them. So for me, working out is one of my main tools in my tool belt that, you know, I'm feeling a certain way. I know I'm gonna go get a workout, and it's going to shift my day, everything. So there are those moments where I absolutely don't feel like working out, but I know what I will achieve on the other side of that. So that's, I think, one of my main motivating factors, along with wanting to be independent in my later years, wanting to have a quality of life and longevity that I can rely on. I think the other one is I don't. I don't want to feel depressed, I don't want to feel anxious. I don't want to deal with those things that I know I am predisposed to deal with. So. And having you can't override those, that's just like the hand that you're dealt.

[Lewis Howes]

Sure.

[Sonata Greca]

But it's like, what tools in your tool belt do you utilize to best deal?

[Lewis Howes]

Absolutely. Wow. What do you feel like is your biggest insecurity or fear now?

[Sonata Greca]

I guess I'm always. I always think, am I giving my best self to my audience, to the people that I influence? That is always my. The thing that if there is one thing that keeps me up at night, it's that it's. Am I providing the best value that I possibly can out there to the world? So that. That's the one thing that I always strive to do better. That's why I launched the We Rise app. So I had an app prior to that and I relaunched and rebranded last January. So we're coming up on a year and I'm always striving to make it better, whether it's like, with the latest research and what it will be. It'll be lights, light years ahead of what it is now because we're really aiming for it to be a female empowerment and development platform, not just a fitness app.

[Lewis Howes]

Wow.

[Sonata Greca]

And yeah, that's what we strive every day to perfect.

[Lewis Howes]

How do you. How do you navigate not falling back into an obsessive perfectionist, critical state versus progress, consistency and a healthy balance? When you have that type of, like, older personality, it's like, how do you make sure you don't go into that in extremes with work? You know, body, you know, perfection in a different way.

[Sonata Greca]

Yeah. You're just more conscious of that self talk. You're just more conscious of those patterns. I think that's with everything. You just become conscious of the way that you talk to yourself, conscious of negative past patterns and then you course correct. And it is. It is good enough. It is, it is good because as we were talking about earlier, you know, great imperfection can be the enemy of good. So I'm always conscious, conscious of that. To not aim for perfection, but to aim for value and good. Yeah.

[Podcast Announcer]

Have you ever wondered how ordinary people turn their big ideas into thriving businesses? Then you need to check out this Is Small Business behind the Buy. It's the official companion podcast to the Prime Video show. Buy it Now. In each episode you hear directly from the winning entrepreneurs, uncovering their backstories, the real challenges they face, and the game changing strategies that helped them succeed. Get the inside scoop on what it really takes to pitch, win and build a thriving business. Do not miss it. Tune in to this Is Small Business behind the Buy. Wherever you get your podcasts, this show is sponsored by BetterHelp. Every January brings you 365 blank pages waiting to be filled in 2025. Maybe you're ready for a plot twist. Or maybe there's part of your story that you've been wanting to revise. Life isn't about resolutions that fade by February. It's about picking up the pen and becoming the author of your own life. Think of therapy as your editorial partner, helping you write new chapters and create the meaningful story.

[Lewis Howes]

Deserve to live.

[Podcast Announcer]

I thought I had my story already written out for me as I pursued being a professional athlete after college. But when I had an unexpected career ending injury, I was faced with a story that needed some major edits. And therapy also was a tool that helped really get me through this time. It made me realize I didn't have to write my story all on my own. Therapy is for everyone and I believe that wholeheartedly. So if you're ready to get started, check out BetterHelp. It's fully online making therapy affordable and convenient, serving over 5 million people worldwide, access to a diverse network of more than 30,000 credentialed therapist with a wide range of specialties, and you can easily switch therapists anytime at no extra cost. Write your story with better help. Visit betterhelp.com Lewis to get 10% off your first month. That's BetterHelp. H E L p.com Lewis have you.

[Lewis Howes]

Ever done like therapy? Also emotional therapy instead of, you know, workout therapy?

[Sonata Greca]

I have. I. I have.

[Lewis Howes]

What's been the biggest takeaway from that for you or biggest lesson lessons?

[Sonata Greca]

I'll be honest, therapy for me has been.

[Lewis Howes]

Didn't work for you?

[Sonata Greca]

Not as much as working, sure. But it works for a lot of people. It has, it has. It's been a long time, honestly, since I've been in therapy and I definitely promoted like, yes, do therapy. It's definitely great. Like I said, all of these are just tools that we accumulate and then we use and whatever works best for you. For me, it's been more self therapy. Yeah, I read a lot of, I've read a ton of self help books. I've read, you know, books that you'd read at a. In a collegiate level, you know, and that's how I self educate and that's how I self help and self actualize and analyze. Maybe it's a good time to say I've also done plant medicine and that has been huge help for me and, and kind of being my own therapist, because that's the best way that I can describe plant medicine is being your own therapist, seeing yourself from the outside and looking at your patterns and looking at everything from a different perspective, kind of removed from that ego self.

[Lewis Howes]

Do you have a relationship with God or a spiritual practice?

[Sonata Greca]

I have a relationship with God, yeah. Yeah. I don't know that if it's in the context of the religion in a sense, or maybe it is inclusive of all of that. I just believe in the Creator being the creator for all of us. One loving creator that is, that is good and wants what's best for us. And that is not judging, but that is loving.

[Lewis Howes]

So what do you think? What do you think God wants for.

[Sonata Greca]

You moving forward to continue doing this work and to really actualize that I am of help and service to others because I do at times struggle with that. Like I was saying before, am I doing my best? Am I really being of service to humanity, to others? So I think really leaning into that, that, yes, if I actually help just, just one person, that that is a life fulfilled. If I've changed course, corrected somebody's path, even by a small percentage, then that is an accomplishment.

[Lewis Howes]

That's beautiful.

[Sonata Greca]

Yeah.

[Lewis Howes]

Where do you think you'd be, do you think you'd be as happy and healthy if you didn't have a relationship with God or a spiritual practice?

[Sonata Greca]

I think it's good to have somewhat of a relationship with whatever you believe kind of that higher power to be. I think it's. It's something to lean on. I think it's something to lean on. And for, you know, for people it's different. For everybody is different what that could be or look like and what image you have in your mind, but whatever gives you that comfort that you're here for a reason.

[Lewis Howes]

Yeah.

[Sonata Greca]

Yeah.

[Lewis Howes]

Did you have a spiritual relationship or when you were in your teens and early twenties and struggling with, you know, the depression and things?

[Sonata Greca]

I had. My grandma raised me to be religious and say prayers every night and, and I Think I lost that a little bit. And now I'm back at, you know, saying my prayers every night.

[Lewis Howes]

And you feel more peace now?

[Sonata Greca]

Yeah, absolutely. Yeah.

[Lewis Howes]

That's beautiful. That's beautiful.

[Sonata Greca]

Yeah.

[Lewis Howes]

Your parents still around?

[Sonata Greca]

Yeah, they are. They are my parents. I have my two younger sisters. They're all in New York.

[Lewis Howes]

They're all in New York.

[Sonata Greca]

Yeah, yeah, yeah, yeah. They're still around.

[Lewis Howes]

What's the biggest lesson both your mom and your dad taught you?

[Sonata Greca]

My dad taught me to be strong and to persevere and to. Yeah, he never complained. He never complained. He went from being a doctor back in Albania to being a janitor when he came to the United States, even though we're legally here and everything. But that's what he had to do, you know, English. But he knew to put his ego aside and just do what needed to be done to support his family and from my mom is to like that compassionate spirit. And also, even though it led to some things that weren't so positive in my life, like that striving to be the best also led to where I am today. I believe so. Yeah. I thank her for that.

[Lewis Howes]

Wow, that's beautiful. What's the biggest lesson Kim's taught you?

[Sonata Greca]

She's a hard worker. Sometimes I thought I was a hard worker. So, yeah, she inspires me in that way to. To. To. To be a hard worker and beautifully balances that with having a family and having four children, so. And spending quality time with them. So having that balance, like, that's. That's inspirational.

[Lewis Howes]

That's cool. That's cool. You've got an app called the We Rise app. How many women are in this community right now in this app?

[Sonata Greca]

Oh, my gosh. Where is.

[Lewis Howes]

Thousands.

[Sonata Greca]

Thousands of women. Yeah, thousands of women. Tens of thousands of women are all over the world. All over the world that are achieving their best, strongest selves. And I'm so excited for it.

[Lewis Howes]

What do they get in the app? What's their. Yeah, what are these women working on?

[Sonata Greca]

What they're working on within the app?

[Lewis Howes]

Yeah, what's it. What's.

[Sonata Greca]

So whatever experience level that you're in. So if you're beginner, intermediate, advanced, if you're working out from home or the gym, there is a program that is for them and whether they want something to get started, like a 20 minute follow along, that I'm with them every step of the way and kind of guide them through, they got that on there. So I think for everybody kind of walk of life, there is something in the app and there is A meal planning and recipes and macro tracking. Right now we currently have an expert nutritionist and expert habits first. She actually is one of like the four PhDs in the world that, that works with, with habits to just help people establish good habits, get rid of habits that don't serve them anymore. And then on the nutrition side, you know, speaking about, like, what are macros?

[Lewis Howes]

Sure.

[Sonata Greca]

And then how do we ensure that we, you know, intake enough protein and all that? And that's just the beginning. We have huge plans.

[Lewis Howes]

That's great. Yeah. Where can they go to sign up for that?

[Sonata Greca]

We arise xyz.

[Lewis Howes]

Okay. Awesome. I'm sure it's in your bio.

[Sonata Greca]

It's on my bio. It's on my bio. Yeah. I'm not wearing the clothing, but I also have a clothing line called and toa and making women slightly, a little bit more motivated by wearing some cute workout clothes.

[Lewis Howes]

There you go. Yeah.

[Sonata Greca]

To work out. But yeah.

[Lewis Howes]

Yeah, that's great. What, what can we do to be of best service to you moving forward with this community or people watching or listening right now?

[Sonata Greca]

Spread the word. Spread the word of strength. Spread the word that aesthetics will come as long as you put in the work to aim for health and longevity.

[Lewis Howes]

Yeah.

[Sonata Greca]

Yeah.

[Lewis Howes]

And what's the best place to find you on social media? What's your Instagram for people to follow?

[Sonata Greca]

I'm not a dog. Raka. Not a dog cracker. Yeah. See, you know, you see how much I love self promoting. You know, in this whole conversation, this is probably like the, the most kind of slightly uncomfortable I've felt is I don't like self promoting. But yeah, without self promoting, I guess what is of service then? You don't get people to take advantage of that.

[Lewis Howes]

That's true.

[Sonata Greca]

Yeah.

[Lewis Howes]

Where do you think you'd be if you didn't start putting content online six years ago?

[Sonata Greca]

If I didn't.

[Lewis Howes]

If you did not.

[Sonata Greca]

I, I don't want to think of the parents jobs that I've done because it was not fun, but I would do something. I would be in this space. I would be in this space somehow because I'm so passionate about it. So if I didn't have a presence, such a large presence in social media, I would probably do it in a small fashion, even if it was, you know, outside of the 9 to 5, which I was doing actually before my, my, I was teaching yoga classes and I was training really on the side while having my, my 9 to 5. And then, you know, I love that aspect so much, which is what led me to Kind of start doing this and putting myself out there, putting my workouts out there. And one thing led to another and here we are today.

[Lewis Howes]

So you were doing it on the side, you had a full time job.

[Sonata Greca]

I had a full time job, but then I was teaching yoga classes and.

[Lewis Howes]

You weren't teaching strength training and a.

[Sonata Greca]

Little bit of strength training as well. Yeah, it has advanced from, from that point, that starting point to where it is now. But I was doing that on the side and obviously doing my workouts. And then I decided, let's just put it out there like whatever I'm doing every day. And you could see probably things have shifted from earlier until now, but just put it out there every day, get up in the morning, do my workout, film it as I'm doing a workout and to see where it leads.

[Lewis Howes]

When did you start to notice that, like, oh, this is starting to take off, like the content I'm posting daily, like, oh, it's actually getting out there and it's resonating with women.

[Sonata Greca]

Yeah, I mean, pretty fast it started to happen. I mean, it didn't shift from. I think I had like 2000 followers in 2019 when I started, if I'm 1 or 2000 when I first started. And it started to happen gradually and then exponentially really after that. I think that first period of getting to a few thousand was probably the hardest because it's like working out, it's consistency and you don't see a ton of results, but then you stay with it because you don't, you know, you just can't tell the future. You can't predict it from just that short period of time. So like with anything else, consistency, consistency, consistency.

[Lewis Howes]

So now I've got a couple final questions for you, but this has been powerful. Thanks for sharing and being so open today. I appreciate it. Of course, this is a question I ask everyone towards the end. It's called the three Truths. So it's a hypothetical scenario and question. Imagine you get to live as long as you want to live and you get to accomplish every dream you have. But for whatever reason, you have to take all of your content with you when you die. So we don't have access to the videos you posted this interview, it's all gone. Anything you create from this moment moving forward, it's gone. Your app, it's gone for whatever reason. Hypothetical. But on the last day of your life, you get to leave behind three lessons to the world. And this is all we would have to remember your content. But call it three truths. What would Those be for you.

[Sonata Greca]

I think the biggest thing for me is to do everything from a place of love. So whatever you're trying to achieve, achieve it and aim for it. From a place of love, aim to be the fullest version of yourself, and not that of somebody else, but the fullest version of yourself. And the third would be to treat everybody in a way that I don't know if necessarily you want to be treated yourself, but in a way that I believe in a higher self. And the higher self would. Would want you to treat, or God, if you will, will want you to treat the fellow man and woman with just compassion and love and understanding. Stepping aside from judgments and what you have been taught to perceive.

[Lewis Howes]

Yeah, that's beautiful. Create from love. Aim to be the fullest version of you and treat others with your kind of your highest self in mind. That's great. That's beautiful. I want to acknowledge you, Sonata, for your transformation and your ability to be consistent. And it sounds like it was very challenging leaving one country, coming to this place, and just having to deal with all the pressures of society, of school, of parents, and you needing to be the parent as a teenager. That's a lot of weight, emotionally and physically. So I want to acknowledge you for overcoming that challenge and overcoming the depression and the sadness and the anxiety and the stress that you faced, and for starting to tap into the healthiest version of you and being consistent with that version of you, letting go of your old comparison ways and stepping into, how can I just be my happiest, fullest self? So I acknowledge you for putting yourself out there also, you know, six years ago, deciding to say, hey, I'm going to put my content out there and start to serve people the best way I can. And if it helps one person or millions of people, I'm just gonna do it consistently. So I acknowledge you for all of it and I appreciate you for opening up so honestly during this conversation.

[Sonata Greca]

Thank you so much. I appreciate you saying that.

[Lewis Howes]

Yeah, of course.

[Sonata Greca]

Appreciate you having me here today. It was a very enjoyable conversation. Thank you.

[Lewis Howes]

That's beautiful. I want one final question. Sonata. What's your definition of greatness? Greatness.

[Sonata Greca]

I think it's embodying again, the true, fullest version of yourself while being of service to others, to the fullest capacity that you are able to.

[Lewis Howes]

It's beautiful. Sanada, thank you so much for being here. I appreciate it.

[Sonata Greca]

Thank you so much. I appreciate it. Thank you for having me.

[Lewis Howes]

Of course. Thank you so much for listening to this episode. If you enjoyed this and if you found value, make sure to share this with one friend. Just copy and paste the link and text a friend where you feel would be truly inspired by this episode as well. And also make sure to click the Follow button on Apple or Spotify wherever you're listening to this episode because we have a massive episode coming up next that I do not want you to miss. So make sure to follow this and be on the lookout for the next episode coming with some massive content and guests.

[Podcast Announcer]

Also, I have a brand new book.

[Lewis Howes]

Called Make Money Easy and if you are looking to create more financial freedom in your life, you want abundance in your life and you want to stop making money hard in your life, but you want to make it easier, you want to make it flow, you want to feel abundant, then make sure to go to makemoneyeasybook.com right now and get yourself a copy. I really think this is going to help you transform your relationship with money this moment. Moving forward, we have some big guests and content coming up. Make sure you're following and stay tuned to the next episode on the School of Greatness.

[Podcast Announcer]

I hope you enjoyed today's episode and it inspired you on your journey towards greatness. Make sure to check out the show notes in the description for a full rundown of today's episode with all the important links and if you want weekly exclusive bonus episodes with me personally as well as ad free listening, then make sure to subscribe to our greatness+channel exclusively on Apple Podcasts. Share this with a friend on social media and leave us a review on Apple Podcasts as well. Let me know what you enjoyed about this episode in that review.

[Lewis Howes]

I really love hearing feedback from you.

[Podcast Announcer]

And it helps us figure out how we can support and serve you moving forward. And I want to remind you if no one has told you lately that you are loved, you are worthy and you matter and now it's time to go out there and do something great.