Why Women Don't Lose Weight, Gain Muscle, & Stay Motivated Ft. Celebrity Trainer Senada Greca

Summary

The Skinny Confidential Him & Her Podcast: Episode Summary Title: Why Women Don't Lose Weight, Gain Muscle, & Stay Motivated
Guest: Sonata Greca (Celebrity Trainer)
Release Date: April 10, 2025

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Introduction

In this compelling episode of The Skinny Confidential Him & Her Podcast, hosts Lauryn Bosstick and Michael Bosstick delve deep into the challenges women face in losing weight, gaining muscle, and maintaining motivation. They are joined by the renowned celebrity trainer, Sonata Greca, whose expertise and personal journey provide invaluable insights for listeners striving to enhance their fitness and overall well-being.

Senata Greca's Journey to Fitness ([03:10] - [05:17])

Senata Greca opens up about her transformative journey from battling depression, anxiety, eating disorders, and body dysmorphia to finding solace and strength in weightlifting. She explains how shifting her focus from excessive cardio to strength training played a pivotal role in stabilizing her mental and physical health.

Senata Greca ([04:15]): "Strength training was my ticket out of depression and body dysmorphia. It stabilized my weight and my mental health in ways I never imagined."

The Importance of Strength Training Over Cardio ([05:50] - [07:03])

Senata emphasizes that while cardio can aid in weight loss, it doesn't contribute to sustained muscle growth. She highlights the sustainability of strength training in maintaining a healthy weight and enhancing overall physical resilience.

Senata Greca ([06:10]): "With strength training, you're building muscle that stays with you, unlike cardio which can lead to muscle loss if not complemented with proper nutrition."

Overcoming Stereotypes and Building Confidence ([07:12] - [10:03])

The conversation shifts to the societal stereotypes that deter women from engaging in weightlifting. Senata passionately debunks the myth that strength training leads to a bulky, masculine physique, advocating instead for the numerous health benefits it offers, including improved mental health and increased confidence.

Senata Greca ([09:00]): "Women lifting weights isn't about becoming bulky; it's about empowering your body for a healthier, longer life."

Getting Started with Weightlifting ([11:41] - [16:23])

Senata provides actionable advice for beginners intimidated by the gym environment. She stresses the importance of starting with manageable goals, familiarizing oneself with gym equipment, and gradually increasing workout intensity to build resilience and establish a consistent exercise routine.

Senata Greca ([12:28]): "Start small. Whether it's five minutes or a light weight, the key is consistency. Gradual progress builds lasting habits."

Senata’s Workout Routine and Training Celebrities ([17:22] - [20:04])

Sharing her rigorous workout regimen, Senata outlines a balanced routine that targets both upper and lower body muscles, emphasizing the significance of major muscle groups like quads and glutes. She also discusses her experience training high-profile clients, including Kim Kardashian and Bebe Rexha, highlighting the discipline and dedication required to achieve and maintain celebrity physiques.

Senata Greca ([19:05]): "Training celebrities like Kim Kardashian requires not just expertise but unwavering discipline. It's about pushing boundaries while maintaining balance."

Nutrition and Wellness Practices ([30:51] - [35:07])

The discussion transitions to nutrition, where Senata advocates for a high-protein diet as the cornerstone of effective weightlifting. She shares her daily eating habits, prioritizing protein intake to support muscle growth and overall health. Additionally, she touches upon accessible wellness practices such as meditation, breathwork, and yoga, which complement her training routine.

Senata Greca ([34:47]): "Protein is my priority. It fuels my workouts and supports muscle recovery, ensuring I stay strong both physically and mentally."

Business and Personal Life Balance ([41:04] - [53:24])

Senata offers insights into balancing a demanding fitness career with personal life and business ventures. She shares strategies for maintaining consistency, managing time effectively, and sustaining a healthy work-life balance. Her experiences highlight the importance of communication and resilience in both personal relationships and professional endeavors.

Senata Greca ([48:25]): "Balancing business and personal life is challenging, but prioritizing workouts and self-care ensures I stay grounded and productive."

Key Takeaways and Conclusions ([55:33] - [60:13])

As the episode concludes, Senata reinforces the significance of consistency in fitness journeys, the mental and physical benefits of strength training, and the importance of overcoming societal stereotypes. She encourages listeners to embrace weightlifting as a sustainable practice for long-term health and confidence.

Senata Greca ([59:50]): "Embrace strength training not just for your body, but for your mind and soul. It's a journey of empowerment and resilience."

Notable Quotes

• Senata Greca ([05:17]): "I've never felt better. I've never felt better."
• Senata Greca ([07:03]): "With strength training, you're nourishing muscle gain, making it more sustainable than cardio."
• Senata Greca ([10:04]): "Weightlifting gives you a confidence you almost didn't know you had."
• Senata Greca ([16:23]): "Consistency and providing value is key to growing your presence, whether it's on Instagram or in the gym."

Conclusion

This episode offers a profound exploration of the unique challenges women face in the fitness realm and provides practical solutions to overcome them. Sonata Greca's expertise and personal narrative serve as a powerful testament to the transformative power of strength training. Listeners are left empowered with actionable advice to embark on their own fitness journeys, armed with the knowledge that consistency, resilience, and the right mindset are the keys to lasting success.

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Note: This summary excludes promotional segments and focuses solely on the substantive content of the episode, providing a comprehensive overview for those who have not listened to the podcast.

Transcript

[Lauren Everts]

The following podcast is a Dear Media Production. She's a lifestyle blogger extraordinaire.

[Michael Bostic]

Fantastic.

[Lauren Everts]

And he's a serial entrepreneur, a very smart cookie. And now Lauren Everts and Michael Bostic are bringing you along for the ride.

[Sonata Greca]

Get ready for some major realness.

[Lauren Everts]

Welcome to the Skinny Confidential. Him and her.

[Sonata Greca]

Attention all health, fitness, fitness, wellness fanatics. We are sitting down today with Sonata Greca. She is a world renowned personal coach, fitness creator and powerhouse entrepreneur whose impact spans across the globe. She has a crazy community. Okay. She is the go to trainer. You've seen her all over Kim Kardashian's Instagram, Bebe Rexha also loves her and Miranda Kerr and it was really fun to sit down with her and hear about how she thinks about wellness, lifting weights, health, diet, fitness and what it takes to achieve success. I will tell you too. Just a side note, it's really fun to be able to sit down with guests and see them like in real life. And her body is insane. It is absolutely beautiful. And her mindset matches that. So I'm really excited to share this episode. Sonata. Welcome to the him and her show.

[Lauren Everts]

This is the Skinny Confidential. Him and her.

[Michael Bostic]

This is part two. We have to do this twice.

[Lauren Everts]

We're gonna scrap part one. We're gonna. We're starting fresh.

[Michael Bostic]

Well, we were actually started to do this and 15 minutes in, I said, guys, sorry, I have to stop. I'm about to faint and I had to lay on the floor. I'm feeling better. We rescheduled to today. My blood pressure is back to normal and we're so happy to have you.

[Guest]

Amazing. I'm so happy to be here and I'm so happy that you are all good because that was scary for all of us.

[Michael Bostic]

Not fun.

[Guest]

Yeah, not fun.

[Lauren Everts]

Thank you for coming back in. You're very understanding. That was so sweet.

[Guest]

Oh, the least that I could do. Are you kidding me? Like I said to you, the day like, my priority is like making sure that you are. You were good.

[Michael Bostic]

You checked my heart rate. You were so nice and understanding. So I appreciate it.

[Lauren Everts]

I stood off to the side.

[Michael Bostic]

We did nothing.

[Guest]

Yeah, kind of like childbirth. You cycles, like, what do you, what do you want me to do? And you're like talking about the podcast. I'm like, no, stop. Forget about the podcast. Let's talk about what do you need to do right now. Like doctor, food, water.

[Michael Bostic]

I just felt bad because I know how it is to get all dressed up, do your makeup, do your hair and come here. And I was freaking out about that. I Was just like, oh, you should.

[Lauren Everts]

Have felt bad for me because I took all that time to get myself ready.

[Guest]

Listen, I think it worked out well because I was so nervous that day. I feel like I was, like, stumbling on my words.

[Michael Bostic]

So I was like, probably making you nervous.

[Sonata Greca]

You're probably like, what's wrong with this?

[Guest]

I did sense that you were like, a little bit like, you can sense.

[Lauren Everts]

Other person's energy and make everybody in the room nervous enough. Just like, get it together.

[Michael Bostic]

When everything started going twilight, like black.

[Guest]

I was like, I just have to stop.

[Michael Bostic]

Okay. So many women listening. What do you wish that more women knew about weightlifting?

[Guest]

That is their ticket to living a healthy, long life. It's not just about aesthetics. I know this might be a cliche. I've said it so many times, but aesthetics are a byproduct of doing the right things for your health. Aesthetics will come, and that's been my stance. That's where how I've approached it in a healthy way to get fit, stay fit. And then the results just came and stuck around. So I wanted them to think about again, how are they empowering their bodies to live as healthy as they can for as long as they can?

[Michael Bostic]

You obviously have been someone who's been doing this for a long time. You look really amazing in person.

[Guest]

Thank you.

[Michael Bostic]

How did you get into this?

[Guest]

This was my ticket out of depression, anxiety, and eating disorders, and body dysmorphia. This was strength training meant for me. Before this, I was on a path of doing as much cardio as I could, eating as little as I could so that I could be as little as I could. And that just creates a cycle of not doing enough, not being thin enough. Like, where does it end? There's no end to it. It just fed that whole again. Depression, anxiety, body dysmorphia, till I wasn't. It wasn't getting me anywhere. I wasn't happier. I wasn't reaching this image. There was some vague image of what a woman should look like. So I had to stop and I had to reevaluate things. It was actually also with help of friends that were like, you know, I think you should try strength training. They were strength training in the gym. So I started to step away from the StairMaster a little bit and starting to lift weights. And I saw what that did for my mental health. And then the physical aspect, obviously, when I did cardio alone, I used to. Yo, yo. So I used to go gain weight, lose weight, binge, starve, all of that. When I got into strength Training, like everything stabilized, my mental health stabilized, my weight stabilized. I've never felt better. I've never felt better.

[Lauren Everts]

A lot of people, and I think both men and women think that they can just do a ton of cardio and get the weight results that they want. But from your experience and now doing what you do, where should people maybe educate themselves more? Because, you know, I hear this story all the time. It's like I'm doing all the cardio every single day, busting my ass running, running, running, treadmill, treadmill, treadmill, and not getting the results. And I think, you know, I'm somebody who barely does any cardio and I've been able to maintain weight. And I just, I wonder, just because since you've done both, if you could speak to that experience.

[Guest]

Absolutely. With cardio, you are not putting any muscle mass, you're barely putting anything on. Again, depends on your physique. With strength training, you're putting muscle mass on that is more likely to stay. When you're doing cardio, again, the physical aspect tends to be not as long term as when you're doing strength training. You are literally burning your muscles off. When you're just doing cardio, you're not building that muscle, then you need to support your physique. So, and having done both, I am a testament to that. Again, when I was doing a lot of cardio, I used to go from being super thin and frail to then not being able to sustain that much cardio or eating as little as I was. So then it would be like a spring that you're like, wind it tight, tight, tight, and they were just like burst. So then you're like binging and feeling shitty about yourself and then trying to hop on that cardio bandwagon again. So then the cycle would start. But with strength training now you're nourishing that muscle gain, you're nourishing the muscle mass, and it's a lot more sustainable than cardio.

[Michael Bostic]

Where do you think your eating disorder started? Is it, is there something you remember, like something you saw your mom do or something that you saw on tv?

[Guest]

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

[Lauren Everts]

And what did they make fun of you for?

[Guest]

Accent and just looks and just wearing different clothes. You know, obviously we didn't have much money at the time. Salvation army was where we shopped for clothes, so we looked different. And that was the turning point. Obviously, coming to the United States, food was at such abundance. We didn't have that kind of abundance in communist Albania, where food was rationed. You had to wait in line at certain points to get your ration of food and chocolate. Forget about it. You'd get it maybe at. At Christmas or. Our. Christmas was our New Year's, so it was very special. But coming here, like, everything was so abundant, so. And my body was changing. I was 15 at the time, going through puberty. And you're. You're rounding out a little bit. And then somebody, one of my cousins, made a very, like, comment, like, not. Not meaning any harm, but, like, you're. You're. You're getting a little big. And I think that was probably, like, the. The turning point there. And, you know, talk about my mom, who always was like, if you're not first, you're last. Like, kind of having that, like, super competitive spirit in me. So I think all of those elements kind of, like, came together to halt and created the eating disorder.

[Michael Bostic]

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

[Guest]

Yeah, absolutely. And wanting to, like I said, like, fit in. Wanting to also create a sense of confidence from the outside in versus from the inside out.

[Michael Bostic]

Yeah.

[Guest]

Yeah.

[Michael Bostic]

I think that weightlifting gives you that 100%. That's exactly. That's kind of. What happened to me, too, is I had to, like, lose all this weight. I felt so overwhelmed from pregnancy. And the weightlifting gives you a confidence that you almost didn't know you had.

[Guest]

Absolutely.

[Michael Bostic]

Is that how you felt?

[Guest]

Absolutely. Because you inevitably are going to take up space. You're going to take up literal physical space in the gym. So now all of a sudden you're gaining a little bit of that confidence. You're also feeling yourself getting stronger, you're lifting more weights. So that in turn turns into just feeling more confident, I mean, and also doing hard things. It is scientifically proven to increase an area in our brain that will and willpower live. So if you're, you're literally building your brain, you're rewiring your brain to, to have that positive impact. And it's funny enough, like that area, the, it's not like I'm a doctor or a scientist or anything like that, but the anter cingulate cortex, it's actually found to be bigger in like athletes and people that are like super agers, which are people in their 80s that have the cognitive abilities of somebody that's like half their age or even younger. So it does, it's scientifically proven and you know, standing right here and as you said in your experience, it builds that confidence in and outside of the gym.

[Lauren Everts]

Jay Shetty's a friend of ours and I watched the interview you did with him and one of the things you said was working out as a non negotiable. It's like a bit of a viral moment.

[Guest]

It was a little bit of a viral moment.

[Lauren Everts]

But I wonder, you know, we talk to all sorts of different people now both on the show and privately, and where do you find personal discipline and accountability? And if someone comes to work with you, how do you get somebody who's maybe never been in the gym, never done weightlifting, how do you get them to start holding themselves accountable?

[Guest]

Yeah, it's so key to create that discipline, but I think it even comes before that with a sense of being resilient, you know, when you're not, not giving up, when you're not able to lift, you know, that 30 pound dumbbell or whatever it is, and just stepping, not giving up, but stepping back and utilizing something lighter or even starting with something small. Start with 5 minutes, start with 10 minutes. Let's not bite off more than you can chew, overwhelm yourself, and then make yourself feel like it's insurmountable. So I always say let's start with small steps that you feel are achievable to you and then slowly increase from there. So make it attainable, don't make it, don't make it into like the, the Himalayan mountains that you need to cross in one day.

[Michael Bostic]

Is there anyone that goes to you that you have as a client that you're like, this person isn't going to change? Like Is there a common denominator of that?

[Guest]

Yeah, there has been. There's. There's been those people where, you know, they're always changing when they want to work out. And, you know, I can't do it today. And at one point you decide that, you know, if you're not going to do this for you, you're not going to do it for me, you're not going to do it for anybody else. So it needs to come from within. And if, if I'm unable to make you see why you need to work out, which is for me is like, let's put aesthetics aside. I don't even talk about esthetics. Let's put that aside. Let's talk about the things that really matter, because the aesthetics, 100% of the time will come.

[Michael Bostic]

That makes total sense. As a trainer, you can't, like, what is it? You can't be the tugboat.

[Guest]

Yeah.

[Michael Bostic]

You can only be a lighthouse.

[Guest]

Yeah. You can bring a horse to water, but you can't make them drink.

[Michael Bostic]

Yeah. Like, they have to want it.

[Lauren Everts]

So in your personal life, when you wake up and you're like, oh, my God, today is just not like, how do you find that discipline to hold yourself accountable?

[Guest]

I try not to think about it, so let's not. I try not to overanalyze and not to rely on what I'm feeling in the moment. I just take the steps to get me to do what I need to do. And a trick that I utilize is that I start with something that I don't mind doing. For example, seated abduction or adduction. You know, you sit, you're just kind of pushing the weight in and out and just starting with something that feels accessible. And then I find that taking that first step will snowball into doing a full blown workout. And you end up feeling that much better than if you felt like, okay, I can hit the gym today and you finish the workout. But when you're like, at that point where this is the last thing that I want to do today, but you do get over that hump, it's just that much more exponential. And again, I always try to think of how am I affecting my brain with the decisions that I make. Like, am I supporting my brain or am I selling my brain short? And even if I have, like, even, okay, I made it to the gym, but now I have like a super hard set and I just don't want to do a fourth set. I think of, what is that not necessarily doing to my body? I'm like, building muscle but what is that doing to my brain now? I'm increasing, I'm supporting my brain.

[Lauren Everts]

Why do you think you saying working out as a non negotiable struck such a nerve?

[Guest]

Because people think of it as a negotiable. Because a lot of people think of working out as a nice thing to do as a chore versus I think of it as something that you get to do, something that you get to do to support your health now and for the long run. What do you think that struck a nerve?

[Michael Bostic]

I think it's struck a nerve because they know you're right and they're projecting onto you because they're not making it a non negotiable.

[Guest]

Yeah. And I mean. Yeah, it's also probably, you know, you save it as a reminder to yourself that that's a non. Yeah, you're completely right. It's.

[Michael Bostic]

I think that it's a hard truth.

[Guest]

Yeah.

[Michael Bostic]

To me it's like sleep or brushing my teeth.

[Lauren Everts]

We've done this show for so long and we talked to so many different high performers in so many different areas. Right. Like not just fitness, but, you know, business, you know, all sorts of different fields. And like, the common denominator is hard work. I think sometimes people will look at some people and say, oh, it must have been lucky, or maybe they were born with this or jeans. But no, but like, honestly, like, we've done this for a long time and the common denominators. I've never met somebody that's come on this show that's like, hey, it was just. I got super lucky and it all just kind of happened and, you know, it was an accident and somebody gave it. And I think what that does, in my opinion, is it democratizes it and makes it accessible to anyone. But then you have to be willing to face the truth that like, it does require hard work. And maybe some of those people that you think are lucky or you think were given something, maybe they actually have done the hard work and maybe some people aren't. Does that make sense?

[Guest]

Yeah, absolutely.

[Lauren Everts]

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

[Guest]

Exactly. It's kind of like putting the mirror on yourself and kind of really self reflecting, you know, where, where. Where am I, where am I in relationship to this person? Obviously you want to compare, you know, because we all have different attributes and whatnot. We all have different starting points and even a genetic makeup, you know, to that degree. But what are. What is that person doing day in and day out to achieve, be it. Be them physically or in business? And what am I doing? You know, holding yourself accountable. So I think you're completely right.

[Michael Bostic]

What was your first moment in the fitness industry? That was like a big moment for you? Was it someone that you. That called you to train? Was it something that happened to you? What was your first big thing?

[Guest]

Well, the first hitting a hundred thousand was like, I don't think I slept that night. I was like, whoa, like 100,000? Yeah, 100,000 people? That's. That was my. That's a platform for a long time. Yeah, yeah. Especially after doing it for. For a while, and it just like kind of slowly building up. And now I can get into that story of how that all started, if you guys want to. But also that was like hitting 100,000 followers on Instagram was like, who.

[Lauren Everts]

What was a while? I just. Cause I think for people to understand, like, the context of how long it took to get just to that point.

[Guest]

So I started in 2019, January of 2019, with 2,000 followers. And then by, I guess. Well, you guys benchmark it and just tell me if that it was in the winter of, of that year of 2019. I think it was like at 150 or something like that. Yeah, it's pretty decent, right?

[Lauren Everts]

No, super decent.

[Guest]

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

[Michael Bostic]

How do you do that? You do it over skype no, not.

[Lauren Everts]

Was it Queen Elizabeth?

[Guest]

We won't go into details.

[Michael Bostic]

How do you train with a.

[Guest]

No, she visited. She visited and like we didn't even close down the gym. She's just like running around. We're training together and we go to coffee afterwards at the coffee shop. And just like our connection, it was just maybe because our birthdays are like on the same day, but some years apart. But she's just like my best friend, like such a good person. Unreal.

[Sonata Greca]

So when I became a new mom, hair thinning was really annoying. It was frustrating. And after my hair was thinning and shedding after Zaza, I took it into my own hands and I really started to microneedle and do scalp massage and focus in on hair growth. And I started supplementing. And there is this brand that I've been talking about forever called Nutrafol. And I wanted to tell you guys about the neutral postpartum supplement. So this is great for women in the first year after giving birth. And this is what I'll switch to. So I take neutrophil right now. I'll switch to the postpartum one after I have a baby. So Neutrophil, if you're unfamiliar, is the number one dermatologist recommended hair growth supplement brand. It's trusted by over one and a half million people. And get excited because this Mother's Day Nutrafol makes the perfect gift. There's something for every mom on your list. This is the postpartum formula. You gotta try it. It's the women's balance formula. It's Perfect for Women 45 and up experiencing perimenopause or menopause. And of course, the women's formula are great for those who are in between life stages. So this is a good one to try. If you notice hair thinning or shedding or hair this Mother's Day, consider Neutrophil the best selling hair growth supplement. Whether you're gifting to yourself or a loved one, Nutrafol is offering our listeners $10 off any order. Enjoy free shipping. When you subscribe, go to nutrafol.com and enter promo code skinny hair gift. That's nutriful.com spelled n u t r a f o l dot com promo code skinnyhair gift. That's nutriful dot com promo code skinny hair gift. I have a hack that every mom on the planet should do. It's absolutely amazing. Okay. It is by purely Elizabeth. I asked my kids, I'm like, do you want the best cookie ever? And it's Cookie granola. It's by Purely Elizabeth. It's made with ancient grains superfood seeds and contains no artificial flavors. And I give them this gluten free granola. It's no GMO vegan keto friendly as a treat. They love it. The cookie granola is insane. I really like cereal. Being pregnant, it's like my thing. I try all kinds of cereal and I personally like their original ancient grain granola. What I'll do is I'll put a little honey in it, some milk, blueberries. It's so good. All of their granola, you can't go wrong. They have like chocolate, sea salt. They have blueberry, hemp, vanilla, almond butter. It's absolutely delicious and it tastes like a treat. But it's baked with coconut oil and it has coconut sugar in it, which is so much better in my opinion. For kids especially. You guys have to try it. I am very passionate about this parenting hack telling you they think they're eating pure cookies. Visit purelyelizabeth.com and use code skinny at checkout for 20 off. Visit purelyelizabeth.com, use code skinny at checkout for 20% off. Purely Elizabeth.

[Lauren Everts]

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[Michael Bostic]

Yeah, thanks.

[Lauren Everts]

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

[Guest]

Well, first of all, maybe get a tour of the gym, get familiar. If you're working out in the gym, get a tour of the gym, get familiar with the equipment so that you're not like a, you know, what's the phrase? Sometimes the Albanian comes out, but yeah, so you're not caught like a deer in the headlight. I actually had one of the girls that we hired for the team, and she's like, Sanhada. You know, I opened up We Rise, which is the, the training app that I have. And I just didn't, I was just so embarrassed. Like, I didn't know, you know, how to get started. I'm like, I didn't know where the. Well, she didn't know where the equipment was. And I mean, the gym is three floors big, so it's like. And then different rooms. So obviously. So you're dealing with that. Just get a tour, get familiar with the equipment, what each thing does, and then once you're familiar again, don't bite more than you can choose. Start with just, you know, if, if 45 minutes or an hour is. Seems like a mountain to, to overcome, then start with half an hour, 20 minutes, or even take it down to five. I know, I can't remember who, like talked about this, but there was this guy that started with just like five minutes for like a certain amount of time. You just show up just to create that habit. Because the bread and butter is like in that consistency that you create. So show up, create that pattern, creating that positive habit. And then from there it's going to snowball and you're going to want to do more because you showed up. Now you're there.

[Michael Bostic]

Who were the next clients?

[Guest]

Did I answer? I'm sorry, did I answer? Sometimes I forget if I answer the full question.

[Lauren Everts]

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

[Guest]

Yes.

[Lauren Everts]

But then I was thinking about her and some of the other women in my life, and I was like, I would imagine just walking into a gym, especially a three story gym, it's overwhelming.

[Guest]

Sometimes I get overwhelmed myself too. Especially when I go to certain gyms and everybody is like a bodybuilder and a lifter. And I'm like, all right, I'm just gonna, you know, maybe this is another helpful thing. Just like find a corner that you're comfortable with till you feel confident enough to occupy that space and to walk around. You know, I feel like everybody should be confident enough because everybody's there to better themselves. So, you know, I don't think that you should back away or find a corner, but if that makes you feel more comfortable to then ease into things and again, start, start, start, light, start. Get comfortable with the movements.

[Lauren Everts]

I think the reason I bring it up too is in a different lane, not in fitness. But sometimes people will come to me and ask, like, okay, how do you start a business or a brand and these things. And a lot of the reason they're overwhelmed in the beginning is for a fear of being embarrassed or failing or just not knowing where to begin or, you know, maybe putting something out there that's not perfect. And what I always try to explain to them is like, you just. A lot of it is just kind of like throwing yourself out there and being willing to like, say you don't.

[Guest]

Know everything a hundred percent, 100%. I mean, I remember asking a girl when I first started where the machine that went up and down, that was attached. I was talking about a Smith machine, but I didn't even know what it was. So I had to, you know, I had to explain. It's like this machine that, you know, is attached. It's like a squat rack, but it goes up and down. So it's like, you know, you just gotta kind of put that shame aside and it Is true. Like for women, we're not taught that that's okay. We're not taught that that is acceptable. And sometimes we are made to feel feel shameful for lifting weights. You know, you're gonna look like a man, you're gonna look masculine. I got that too. And I just kind of like, okay, well you do you. I'm just gonna do me and what feels good for me and what feels right for me.

[Michael Bostic]

Do you think that's why women are so resistant to lifting weights or do you think it's more complex?

[Guest]

I mean, that's the biggest part. I think it's. Women feel like they're gonna become huge, muscular, manly, if you will. And that is just such an outdated way of thinking. You know, jump on board and let's get strong for life. You know, let's just be. We have been given this physiques, an ability to build muscles. If we weren't supposed to build muscles as women, then we would not have any ability to. But we were given that for a reason, so why not do that? And plus, studies over and over show how important it is to strength train, as I mentioned before, to your health and longevity, physically, mentally, emotionally, like all of it. For me, that has had an overarching effect on how it improved all of these areas in my life.

[Michael Bostic]

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

[Lauren Everts]

You'Ll go up in weight. And I don't think. I think that's what. It's not a bad thing. People are thinking because the scale is increasing, that means they're not healthy or that they're not getting the result. If you put on muscle, the scale is going to change.

[Guest]

Absolutely.

[Lauren Everts]

Shouldn't be scared of that though.

[Guest]

Absolutely. 100% the same with me as well. I've been certain weights where I look different than being heavier, where people thought I had lost weight. But no, I just. My body composition had changed. And you're absolutely right. Your body composition changes when you're lifting weights. Now things are dispersed differently because again, we're not potentially holding fat around or even like water retention around our waistline and all of the typical areas where we don't want it. Because now we are strength training. Now we are digging into that insulin resistance and just creating a better Metabolic response.

[Michael Bostic]

I've heard that a lot of trainers put a lot of work into the quads. Is there areas that you try to avoid more than others? Do you try to do it all even? What's your sort of theory on that?

[Guest]

I personally believe that well balanced physique is the way to go, at least for me. But I do believe that you need to put a little bit more weight on muscles that are bigger and quads and glutes are bigger muscles in our body. So I do tend to favor working out those like a day, an extra day a week. So I would work lower body three days a week and then two days upper body, some abs, a little bit of hit.

[Michael Bostic]

So a lot of balance.

[Guest]

A lot of balance. A lot of balance, absolutely.

[Michael Bostic]

What was it like when Kim Kardashian comes to you to ask you to train?

[Guest]

I mean, yeah, it was surreal. I didn't, first of all, I didn't think it was real. I thought it was a scam. So we had to do like a five step authentication. So I had my people, AKA Rob, reach out to her people and like, is this real? And yeah, sure enough, she had spotted me on Instagram and wanted to work out with me.

[Michael Bostic]

I think the cool thing about her as someone that's just seen her on the show is she's really disciplined, 100%. And it's a different kind of discipline like she is.

[Lauren Everts]

That's what I was saying earlier is like, people think that some of these things just come.

[Michael Bostic]

No, she is. There was like an episode on her show where she had had no sleep and she had to wake up and like do acting for like 20 hours. Or she's always up for her workouts or she'll be studying for like something with law at like midnight on the show. Like, you could tell she puts the work in.

[Guest]

It's real. It's real, it's real. Like, just seeing it from my perspective, it's real. She is super disciplined. She puts in the work and you can't take that away from her. You know, she'll do whatever needs to be done.

[Lauren Everts]

When it comes to training, what's something you feel most people neglect?

[Guest]

Most people neglect. Most women neglect, I think, their upper bodies, like upper body strength. It's so important because you, you know, you want to catch yourself when you fall. Like, wrists are such a high risk injury shoulders. When we get older, like the frozen shoulder syndrome, it's huge. So I think women need to really embrace working out upper body as much as lower body.

[Lauren Everts]

It's funny I think guys are like the opposite.

[Guest]

The opposite. I was gonna bring it down, but I think a lot of men are becoming wiser at that because you produce more testosterone when you're lowering. When you're working out your lower body.

[Michael Bostic]

AKA your decoration, feels bigger. Guys, when you work your lower.

[Guest]

Did not say that. But you know, it does.

[Michael Bostic]

It feels bigger. I hate to break it to you, send this to your boyfriends.

[Guest]

There you go. If you want to increase testosterone in a natural way, AKA what you just said.

[Lauren Everts]

No, but it makes sense because it's the biggest muscle groups.

[Michael Bostic]

Exactly what is your workout routine? And be so honest, like exactly what it is.

[Guest]

It's honestly what similar to how I train Kim and similar to what I have on the We Rise app. But on the We Rise app, I adjusted per person's needs as far as if they want to work out three days, four days, five days. So there's options there. It's options if you want to work out from home. But mine personally is exactly that. Three days lower body, two days upper body, abs and sprints. And you'd think that that's a lot, but that's not because it just takes me like probably less than an hour to do that. And then I do a full body day, which is more. I guess we'll consider that a little bit more like cardio fashion because it's a circuit and I just like to do some different movements, probably some that, you know, I've been become famous, if you will, on Instagram. Like the Sonata. Get up. I called it, I claimed it. It's just like different things that are, I mean everything is functional, but they're just more dynamic movements, if you will, that bring your heart rate up to that cardiovascular zone. And Sundays are usually my like active rest day on my hit abs or not just go for walks.

[Michael Bostic]

See Michael, she works out six days a week.

[Lauren Everts]

Yeah, but I, but as I was. One of my follow up questions as you were talking.

[Michael Bostic]

I know he's going to ask this too.

[Lauren Everts]

We spent a lot of time on the like the fitness and the routine and strength training. But what kind of wellness or recovery practices do you bookend your days with or weeks with? What are the things are you doing? Cold plunge sauna? Are you doing red light? Like what are you like what are the things you're doing?

[Guest]

I mean those are all amazing things that I don't necessarily have access to like every day. I wish I did have access to them more than I do currently as my setup is right now. But I will do Things that are more accessible and I think a lot of people can access like meditating, breath work, some of those mindfulness practices, yoga. And I think they're great ways if you don't have. Because most people are not going to have access to a sauna, red light therapy and a cold plunge. So I do that. Those are my recovery practices. I'll get a massage, although I'm so bad at getting massages frequently. But usually I try to lean on the things that are accessible to me anywhere.

[Lauren Everts]

Okay.

[Guest]

Yeah.

[Michael Bostic]

What are you eating and drinking? Like, are you going to have a margarita?

[Guest]

No. I mean it's not like 100% not. No alcohol sometimes like when on New Year's or if we get together with family of an Albanian family. So they're like, drink, drink. Why aren't you drinking? Like it's not actually good for you. So let's not push drinking onto others. Drinking just for me, you know, it doesn't have any benefits long term. Just I feel it physically. Like the next day I don't feel good. I'm up at night, you know, my heart rate just shoots up. So it just, I literally feel it in the hours later. So it's just like my body is telling me no. So I'm not going to do it on a regular basis. But I love a glass of wine here and there. So I'll do it every so often. When it comes to food, I prioritize protein.

[Michael Bostic]

Okay, but give us a full day, like tell us and you wake up on Monday. Tell us the times, everything.

[Guest]

Yeah, I'm not a super early riser. 6:30 is when I wake up.

[Lauren Everts]

It's a little late though.

[Guest]

Yeah, it's decent. 6:30, 7:00, like 6:30. That's my goal. Just because I, I value my sleep. Like I need to get that morning sleep, which for me that's for some reason. Yeah, comes in, in the morning, wake up, have about minimum 15 if I'm not feeling about like 30 grams of protein within. And I know again this is like the, the 30, 30 now it's like a, a buzzy thing, but it is, but it is true and it's what I've been doing. Like about 15 to 30 grams of protein. I do like a yogurt with either protein powder or, and like berries and nuts to get a little bit of everything or I'll do eggs and chicken, ground chicken to balance it out with like a little quinoa or a different carb. But so the breakfast part, the yogurt part, I'LL have that early on. And then I'll have the eggs and chicken, ground chicken and quinoa or sweet potatoes as like a refuel after my workout. My day is not very typical because my meetings are all over the place dealing, working with people like in different countries as well. And I always have some protein bar at hand and at night, usually, always prioritizing protein and having like the largest bowl of greens that you've ever seen. And again, some sort of a carb like quinoa or brown rice or white rice. I don't care, it's fine.

[Michael Bostic]

A lot of protein, lots of protein.

[Guest]

I think of protein first and then I. And then the rest of it kind of fill in the gaps, but that's. I prioritize protein.

[Michael Bostic]

We went out to dinner with this guy that's an expert in longevity. And Michael was like watching what he ate because he's a longevity expert. So Michael wanted to.

[Lauren Everts]

I knew what we were gonna eat. Cause we all talked about before, but I just was like, I wanted. I was curious about how he was gonna approach eating it. And it was like the protein first.

[Michael Bostic]

He grabbed the protein first. He didn't even look at the rice or the.

[Lauren Everts]

Then it was like the vegetables, then it was the carbs.

[Michael Bostic]

But it wasn't even like he put that on his plate like that. It's like he took the protein, he ate the protein, then he went back and got the rest.

[Lauren Everts]

I think about it, a lot of people do the opposite. They like fill up on the carbs and then they have a little bit of vegetable and then they don't eat any of the protein because by that point you're full.

[Guest]

I approach it like if I'm having. And I need to have my greens, that's my antioxidant. That's a lot of sources, good sources of vitamins and nutrients there. So I'll eat that bowl, even if I'm not feeling it 100%. I'll take that big bowl of greens, eat that, and then I'll go into my protein. And also there's something to say about the way that our digestive tract processes things. And when it comes to a vegetable, like when it comes to leafy greens or a non starchy vegetable, putting that through your system first and then the protein and then the carbs. That is my approach.

[Michael Bostic]

Who have been the other celebrities that you've trained that you've been really happy with the result? Like, who are the people that you're like, oh my God, I'm so proud of these People.

[Guest]

I worked with Bebe Rexha for a while. This was, yeah, it was actually over during COVID over FaceTime. And she was amazing. Yeah. For sticking to it through, you know, FaceTime. But it's harder for a lot of people that want that one on one attention. So she did really well. But I can't remember what happened. But you know, we just didn't continue for too long. Exactly. Life happened, stuff happens. But she achieved amazing result. I was so proud of her going, doing that and sticking it through, even though it was through FaceTime. I haven't, I haven't, honestly, because I haven't necessarily been in the business of training celebrities. They've just, I haven't, you know, it.

[Michael Bostic]

Seems like they've come to me.

[Guest]

They've come to me and I have accepted when I felt it was appropriate because again, I, you know, I ran two businesses. I run the fitness app We Rise and then I have a clothing brand. So just doing those two, it's, it's a lot of work.

[Michael Bostic]

How do you manage all of this and the business?

[Guest]

You know, how I manage working out every day. You just got to make it happen, figure it out, you know, plug it in the day, make sure you are accomplishing the non negotiables. For me, it's like I have to get my workout in. I have to again prioritize sleep and recovery and then you just work with the rest of the hours of the day.

[Lauren Everts]

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[Sonata Greca]

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[Michael Bostic]

I mentioned this to you on our first try, but I said that I noticed lifting weights, like this is weird, but there's something where the muscle or the skin around the muscle gets tighter, which makes the skin look more youthful.

[Guest]

Yes. Yeah.

[Michael Bostic]

Do you know what I'm talking about when I say that?

[Guest]

Absolutely. I mean one aspect of like, very simple thing is like once you build muscle, it's going to fill out that looser skin. But actually studies, there are studies out there that support the, that strength training builds collagen and actually working out in general can, can produce collagen. But strength training in particular thickens that top layer of the skin.

[Michael Bostic]

That's what I noticed.

[Guest]

Yes. So it makes it thicker, which with age that, that layer of the skin gets thinner and we want that thicker to keep that, that tightness, that elasticity.

[Michael Bostic]

And it's weird when I'm looking at you, like that's, it's a look, it's a certain look where your skin looks so youthful. And it's because of the muscle.

[Guest]

Yeah, I, I think so. I attribute it to having built muscle. Yeah, yeah. To have a muscle. I mean, you know, you also look at. Yeah. I mean like, you can't really compare because all everybody's different. But.

[Lauren Everts]

Well, it's like, I don't want to make anybody feel bad, but there's, you know, there's that term like runner's face or like runner's bicep when you don't have the muscle. And like over time, gravity takes its toll.

[Guest]

It happened to me. It happened to me when I was running, I was running marathons and I had this like gaunt face, barely. No, you know, fat in my face and just didn't look. I mean, that was another thing. Like, I just didn't like how that made me look. So that was another reason why I went into strength training amongst others.

[Lauren Everts]

Same with like OIC face too. People say that.

[Michael Bostic]

Well, runner's face also to me goes into the knees. Like your knees sag your elbows sag your tits sag your balls sag. Everything sags.

[Guest]

Muscles that you need to support everything are just not there.

[Michael Bostic]

Yeah.

[Guest]

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

[Lauren Everts]

Super dehydrated. Is it dehydrated? You would get dehydrated before those events, right?

[Guest]

Yeah, yeah, super dehydrated.

[Michael Bostic]

Like, what did you do to dehydrate? What do you do?

[Guest]

You try to eliminate salt. You're reducing salt all along, leading towards the competition, but then like a couple of days before, you're completely eliminating salt. Yeah, Not. Not for me. It was good that I tried it. It was great to understand what goes into that process. It gave me again, a really good kind of peek into the whole industry of bodybuilding, but it was just not for me. Just what? Again, having had an eating disorder and it's just not. It wasn't good for. For me, for my mental health to put my body through that. I could do the workout part. I could, you know, put in the work. But when it came to nutrition and to like really basically starving yourself, eliminating carbs, just not. Not a good way to go. Energy goes down, your mood is all over the place.

[Michael Bostic]

Oh, my God, I would be such a nightmare to Michael. Can't imagine. I plan on lifting heavy my whole pregnancy until the day I give birth. What's your opinion on that?

[Guest]

I am not a doctor. I'll put it out there.

[Michael Bostic]

But I'm glad we have to say this every show. We are not doctors.

[Lauren Everts]

Get the disclaimer out.

[Guest]

Yeah, but I think and studies support that whatever you've been doing, if you have been consistently working out and lifting before, that there is no reason why you shouldn't. With some adjustments. Obviously you're carrying a human in front of you. That's going to limit some movements and there are some movements that you should not do, like planks and whatnot. But I think to whatever degree you were working out before with moving on mindfully and working out to that similar degree through your pregnancy should be great.

[Lauren Everts]

Maybe chill out on the cleaning jerks.

[Guest]

Yeah.

[Michael Bostic]

The what?

[Guest]

The what?

[Lauren Everts]

The cleaning jerks. Never mind.

[Guest]

I mean, there was a viral video of somebody pregnant doing that.

[Lauren Everts]

How did it go? Like, you have to like, throw it over the belly.

[Guest]

Yeah, that's why I went viral.

[Michael Bostic]

She was intense.

[Guest]

A proact.

[Lauren Everts]

We'll wait till after. Yeah, try.

[Guest]

Do you still try anything new?

[Michael Bostic]

That's the key.

[Guest]

Like, not try anything new. Don't push it. Like, don't do PRs. Did you say you want to do PRs? Personal records?

[Michael Bostic]

I don't even know what that is.

[Guest]

Okay. All right.

[Michael Bostic]

That's why I have a trainer. Cuz I. When people like, I don't know the names, people are like, show your workout, Lauren. On Instagram. I'm like, I am not an expert. I have someone telling me what to do. I don't know the names. They're like, how heavy do you lift? I'm like, like, I don't know. He just hands me the weight. Do you know what I mean?

[Guest]

Yeah.

[Michael Bostic]

I'm not an expert. That's why I have you on.

[Guest]

That's so funny. Yeah. Yeah. I mean, that's, that's what impressed me with Kim. Like when she was like, starting to name exercise, I was like, okay, well I'm glad that I'm leaving you behind with information.

[Lauren Everts]

But you know, like deadlifts and RDLs.

[Michael Bostic]

Yeah, but if you told me, go show like a deadlift right now, I could do it. I think it's the one where you pick the bar up and lift it up.

[Guest]

Yeah, you got it.

[Michael Bostic]

Okay.

[Guest]

I mean, pick things up, put them down.

[Michael Bostic]

I don't know. I don't know.

[Guest]

You do. You're giving yourself too little credit.

[Michael Bostic]

Do you still train clients right now or are you only training Kim and doing your business?

[Guest]

Yeah, just the businesses in Kim. I can't. It's impossible. It's impossible. Okay. I just thought it was no time.

[Michael Bostic]

There's no time in there.

[Guest]

Yeah, there's no time.

[Michael Bostic]

But you have your app.

[Guest]

Yes.

[Michael Bostic]

They can go on your app.

[Guest]

So it's definitely. Yeah. Training thousands of clients, just not in person. Yeah.

[Michael Bostic]

You mentioned earlier, you said you grew your Instagram pretty, pretty fast and aggressively. For people who are listening and want tips on that, what would you tell them?

[Guest]

Consistency. Like with everything else, consistency is the reps. The reps. Whether you're gaining one follower a day or if you're gaining, you know, hundreds a day, or just keep, keep doing it. Like I said. I started with 2000 followers on January of 2019 and I decided this was something I was going to do alongside my job. I was in diagnostic sales at the time for people with epilepsy. So I would get up in the morning at 5, 5:30, do my workout, film it while doing my own workout. And every single day, seven days a week, I would post my workouts. No, no negotiation. Like I would go on sales meetings that started super early, would probably stayed up till like two in the morning the night before because sales meetings, you know, I'm not sure if you guys know, but you know, they they like to go out a bit and have a drink or two. So I would get up a couple of hours or three hours, whatever it took after that. And again getting my workout in, filming it with, in the gym with other people that were in the meeting. And I'm like, I have my little water bottle and my phone and like, who is this person that has just a couple of thousand followers doing it? But I just kind of shut that out and just said, I'm gonna do this for, for a while. I'm gonna do this for a year. I can't remember exactly what we, what we said we're gonna do this for. But Rob was definitely my partner, was very, was key and kind of like also supporting me and, and doing that. Like, you know, let's, let's do this for a specific amount of time, be super consistent. And that consistency is also like something that's always like hard work. It's ingrained in me I guess as a child, from a very young age. So I just did that. Consistency and providing value. So consistence provides something of value to people. And I didn't sell for a long time. I didn't sell anything. It was just like putting whatever I did out there so that people can benefit from it. And even to this day, you know, I still put out a lot of content that is for free. You know, if somebody wanted to just follow along the workouts on Instagram, they could get, get tremendous results just from doing that.

[Michael Bostic]

I think that's great advice.

[Lauren Everts]

Yep.

[Guest]

Thank you.

[Michael Bostic]

How do you work with your partner? Because it can be challenging. What are your tips?

[Guest]

What's so challenging? It could be challenging.

[Michael Bostic]

Well, Michael and I have different.

[Guest]

This is probably the first time that we've talked about.

[Michael Bostic]

Yeah, how do you guys. It can be a lot.

[Guest]

We have wanted to, you know, kill each other a couple of times times. Okay, so I'll tell you a story. We. The first, the first programs that came out were web based and were filmed in the gym that was the first floor of our like condominium building, small gym. We would go there at like 9pm the earliest to wait until everybody had left the gym, maybe 10, sometimes even later and would film for like four hours to get the content. Because we didn't, you know, if you can get the resources for free, if you can do all of that stuff on your spare time with limited resources and start a business that way, I think that's the best way to go versus like investing in something that you don't know the outcome of. And we were able to do that. We did that, put the web based programs out, but that came with some. You know, it was. It was tough, just the two of us, you know, filming me doing the workouts and him. And then when we did, did do the second iteration of the programs or in an app. So now we went. We went to Compton here and during COVID in November. November of 2020. So I guess that was a little bit after the whole, like start of it. But in a warehouse with gym equipment that was being renovated, they had set up a little, kind of like a little studio. We set up two cameras so he would run from one to the other and like film one angle and then film the other angle. So again, the two of us. And you know, when you're doing this for like 10 hours a day for like a month, gets a little bit 247 with.

[Michael Bostic]

I can probably work with him for an hour on the podcast. 10 hours is long.

[Guest]

But we made it through.

[Lauren Everts]

It's rewarding though, if you can figure it out.

[Guest]

Yeah, I tell people not to do it.

[Lauren Everts]

I say don't do it. That's why I tell everybody.

[Guest]

But if you can, you know. But we, we kind of knew that, that, hey, this could really cause major issues and in the relationship, but we still push through and. And we're able to communicate. I think communication is key and kind of airing out your. Your grievances, if you will, but in a constructive way.

[Michael Bostic]

You guys made it work.

[Guest]

We made it work. Yeah.

[Michael Bostic]

Before you go, you have to tell us how you get the divots in your arms.

[Guest]

How many? What? I don't have everybody.

[Michael Bostic]

What is that?

[Lauren Everts]

What are the triceps? What's the triceps?

[Guest]

No, there's a little div. The delt here.

[Michael Bostic]

It's a certain divot. It.

[Guest]

Yeah. From.

[Michael Bostic]

Yeah, it's like, it goes like this.

[Guest]

Right. The shoulders. Like, if you're focusing on building your.

[Michael Bostic]

Shoulders, a wider shoulder and then it goes in.

[Guest]

And if you're hitting the shoulders from all angles. So if you're doing front raises, lateral raises, rear delt raises and shoulder presses.

[Michael Bostic]

Yeah, no, but I don't have that. I can't pull this up.

[Guest]

She's. Yeah, she's got layers.

[Michael Bostic]

So I need to hit every single.

[Guest]

Area of the shoulder, ideally, ideally. Okay. All right. She's talking about the. The shoulder cap. The shoulder cap.

[Michael Bostic]

It's like a feminine.

[Guest]

The cap.

[Michael Bostic]

Yeah, yeah, it's a cap.

[Guest]

It's a cap. A shoulder cap.

[Michael Bostic]

Okay. So I hit the shoulder everywhere from.

[Guest]

All three different angles.

[Michael Bostic]

The back the front, the side.

[Lauren Everts]

I've got huge shoulders and then my legs are. I'm just kidding.

[Michael Bostic]

I cannot believe you just took your jacket off. Oh, Taylor wants to see if he has the divots. Let's see. Taylor.

[Lauren Everts]

Taylor just started working.

[Michael Bostic]

I used to wave at you.

[Lauren Everts]

He's been going, not like you have.

[Michael Bostic]

Where can everyone find what you're doing? You're working on something very exciting.

[Guest]

I am telling about it. Well, I can't wait for it to be. I mean, people know that there is expertise coming to the app that's beyond just fitness. We are so excited to bring experts from all different fields onto the app to share what they know, what they do in their practices and just bring it to the app in a very absorbable way, in a very actionable way. And that's coming here really, really soon. I can't wait. That's on the We Rise app and people can find me on Instagram sonatadargreca. And then through there you can find the We Rise app.

[Michael Bostic]

I will be following along. You're so inspiring. You look so amazing in person. I hope part two was better than part one.

[Guest]

Oh, amazing. Thank you for coming back so much. Thank you for having me. I'm so happy that you her. Well, that's key.

[Michael Bostic]

I feel good now today.

[Lauren Everts]

Starting to feel a little woozy.

[Guest]

Oh, God. He's going to make.

[Michael Bostic]

She's done. She's not checking her heart rate. No, no, no.

[Guest]

Thank you for coming on a thank you.