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Kim Kardashian’s Personal Trainer: Transform Your Body In 1 Month | Senada Greca

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Codie SanchezhostSenada Grecaguest

Nov 30, 20241h 22mWatch on YouTube

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Transcript

80 min read · 16,090 words

0:00 – 2:49
Unlocking the Secrets of Glute Activation
1. CSCodie Sanchez
  [intro jingle] I think when everybody, you know, says your name, they think what I think, which is, "How do I steal her butt?"
2. SGSenada Greca
  [laughs]
3. CSCodie Sanchez
  Immediately. [laughs]
4. SGSenada Greca
  Okay.
5. CSCodie Sanchez
  So I think we should start talking about first, like it's pretty incredible. Like, you have all these methodologies you use. Um, but for us women, we have a hard time activating our glutes-
6. SGSenada Greca
  Mm-hmm
7. CSCodie Sanchez
  ... in particular.
8. SGSenada Greca
  Mm-hmm.
9. CSCodie Sanchez
  And I didn't know that was a thing until I started going down your, your rabbit hole of mind-muscle connection-
10. SGSenada Greca
  Mm-hmm
11. CSCodie Sanchez
  ... and how important that is for glutes. And so for normies like me, who've never done anything like this, how does one steal a Senada butt?
12. SGSenada Greca
  [laughs] You gotta put in the work. [laughs]
13. CSCodie Sanchez
  Dang it.
14. SGSenada Greca
  It's not-
15. CSCodie Sanchez
  There's still three steps?
16. SGSenada Greca
  It's not easy. There's, uh, there's no magic pill unfortunately. You know, I say that the magic pill is in the work that you're trying to avoid.
17. CSCodie Sanchez
  Mm.
18. SGSenada Greca
  So do the work. And unfortunately, like glutes are a big muscle, so they need a lot of work. But mind-muscle connection is one of the biggest things that I've always employed, which is you touch. You f- you think about the muscle that's working. You are present with the muscles that are working, in this case, your glutes. Um, yeah, you'll see me on a lot of videos, I'm like touching whatever area, and mostly glutes- [laughs]
19. CSCodie Sanchez
  Yeah
20. SGSenada Greca
  ... um, that, that I'm working out, because there is a correlation, as you probably know, with mind to body and body to mind. It basically sends those signals up to the brain that we're working these muscles, so let's activate them. And then to get more, if you wanna know more like technical aspects of it, you know, there is in my book, a way to work out your glutes that is effective. So including things that are like a squat or a lunge, which are moving in one vector, and then doing RDLs, like hip hinge, hip hinge exercises, and then going into vertical vectors, like step ups, doing abduction, which is working your side booty, upper booty, [laughs] and then a hip thrust, which is like that, um, contractor. So employing all of these different aspects and then hitting it, you know, like three times a week, for me, it's really important, because it is the biggest muscle in your body, and will burn more calories, and, um, will help you health wise-
21. CSCodie Sanchez
  Yeah, I like that
22. SGSenada Greca
  ... long-term as well.
23. CSCodie Sanchez
  And so basically mind... If we've never heard of that before, mind muscle connection, it, the, the first activation is you touch it. So if I'm like trying-
24. SGSenada Greca
  Mm-hmm
25. CSCodie Sanchez
  ... to move this part-
26. SGSenada Greca
  Yeah
27. CSCodie Sanchez
  ... I actually touch it with my finger.
28. SGSenada Greca
  Yeah.
29. CSCodie Sanchez
  And why does that actually help? Like why- how have we gotten so disconnected from our muscles?
30. SGSenada Greca
  Because we're thinking about, you know, what am I gonna have for dinner? Am I- what TV show I'm gonna watch, you know? Or, you know, the children have, you know, this sport and that activity. We're, we're busy, so we are not in our bodies. Most of us are like-
2:49 – 5:58
Mind-Muscle Connection: The Key to Effective Workouts
1. SGSenada Greca
  know, watching-
2. CSCodie Sanchez
  Mm
3. SGSenada Greca
  ... a, a, a series or something while we're working out or listening to, to music. Or I don't even listen to music anymore because I'm, I wanna be present with, with what I'm doing in that moment. That's like my moving meditation in a way.
4. CSCodie Sanchez
  Mm.
5. SGSenada Greca
  Not the discount actual eyes closed and bringing it to, you know, internally, but that's my moving meditation. That's one of the reasons, especially nowadays, that we've become so disconnected. But there's also a chemical, um, process, if you will, that, that happens when you do actually touch. All of a sudden your brain is like, "Oh, that's, that's, that's, that's being worked." Like it's actually-
6. CSCodie Sanchez
  Mm
7. SGSenada Greca
  ... a chemical process that's occurring as well, not just the, a woo woo [laughs] that I'm touching.
8. CSCodie Sanchez
  I'm full of Austin, so yeah to that.
9. SGSenada Greca
  I'm like, yeah, yeah. [laughs]
10. CSCodie Sanchez
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11. SGSenada Greca
  Mm-hmm
12. CSCodie Sanchez
  ... of your stuff. You've talked about this a lot.
13. SGSenada Greca
  Mm-hmm.
14. CSCodie Sanchez
  But I think a lot of us when we're in the gym, we're like, "This is painful."
15. SGSenada Greca
  Mm-hmm.
16. CSCodie Sanchez
  "I wanna pretend I'm not here."
17. SGSenada Greca
  Yeah.
18. CSCodie Sanchez
  "I wanna distract myself."
19. SGSenada Greca
  [laughs]
20. CSCodie Sanchez
  And yours is kind of the opposite.
21. SGSenada Greca
  It is.
22. CSCodie Sanchez
  So explain what that is.
23. SGSenada Greca
  It is. So I, actually am maybe a glutton for punishment, but when my mind goes there like, "This sucks," like, "I wanna get out of here," I'm actually, "No, you're gonna slow it down."
24. CSCodie Sanchez
  Mm.
25. SGSenada Greca
  "And you're gonna add two, two reps on top of that." [laughs]
26. CSCodie Sanchez
  [laughs] Oh, God.
27. SGSenada Greca
  Just so that, you know, again, um, I'm kind of bringing it, bringing it back to the body and not running with the, with the thoughts that are taking over my mind in the moment. Um, listen, if, if you watching TV or listening to music or whatever you need to do in the meantime gets you to get moving and work out, do it. If that's the only way that you're gonna do it, uh, do it. But if we're talking about then maximizing like your results and, and talk- g- talking about like the nitty-gritty, then y- yes, you'd wanna kind of f- fully concentrate on what you're doing in that particular moment.
28. CSCodie Sanchez
  Yeah. When you... You grew up in Albania, right?
29. SGSenada Greca
  Yeah. Mm-hmm.
30. CSCodie Sanchez
  And you left when you were a teen?
5:58 – 8:48
From Albania to Fitness: A Journey of Resilience
1. SGSenada Greca
  I've been an active child, but, um, I didn't, I was not, like, I didn't excel at sports. I played-
2. CSCodie Sanchez
  Mm
3. SGSenada Greca
  ... every sport imaginable, but I wasn't, like, an excellent athlete because I think one of the idea- one, one of the things there is is that when I got into the sport, like, as a teenager, it wasn't, um, for the right reasons. I just wanted to work out, be as skinny as possible, as thin as possible. So it wasn't like I wanna be just a good athlete, and now it's become to, like, I wanna be-
4. CSCodie Sanchez
  Mm
5. SGSenada Greca
  ... the best athlete that I possibly can, um, at this point in my life. But yeah, that was [laughs] an active child, super active child to now doing what I do.
6. CSCodie Sanchez
  What, what's Albania like? I've never been. What was it like growing up there?
7. SGSenada Greca
  Um, so Albania was a communist country at the time where I, when I was born and, and, um, well into, like, my early years. It was tough. It was, um, waiting in line for ration food, placing, you know, a water bottle in a very long line of people to claim your spot so you can, you, you'd get your ration food. Um, and then with the turning over of, like, communism to democracy, quote, unquote, [laughs] um, that also presented a lot of issues. There was, um, a civil war that broke out. You know, I was, I would stand in line for like... I mean, it sounds surreal sometimes, right? For a loaf of bread and being, like, passing out, being elbowed by adults because, you know, you, you had only a limited amount of food that was being-
8. CSCodie Sanchez
  Oh, gee
9. SGSenada Greca
  ... distributed at that point in time, so you just had to fight for it literally, like, survival, like literal survival. Um, so yeah, tha- that [laughs] even though, you know, my mom was a professor, my dad was a doctor, you are slightly better off than, than other people in the sense that, you know, my dad would get extra payment in term, in, in the, in, in the way of a sheep or a [laughs] or some chickens, you know? So sometimes you'd have that little, uh, little surplus, if you will. Um, I, I can remember, like, as clear as day, like, the first can of soda that he brought home because somebody had gotten it from somebody that gave it to him. Literally, like, a can of soda that me and my two younger sisters split into three little espresso cups, and [laughs] I can still taste that in, in, in my mouth. And yeah, so it, uh-
10. CSCodie Sanchez
  That's very different than LA today.
11. SGSenada Greca
  Yeah, it is. [laughs] It is, and, like, living this reality right now where, you know, I'm, I'm training Kim Kardashian and I am, I, you know, I have a couple of businesses that I run, and, uh, I would say, you know, like, a succ- very successful individual. Like, that almost seems like who,
8:48 – 11:56
Empowering Women Through Strength Training
1. SGSenada Greca
  who, whose life was that? But it was very much my life.
2. CSCodie Sanchez
  Do you remember, like, the li- do you, do you remember the lines? Do you remember those moments?
3. SGSenada Greca
  Oh, uh, uh, they're like, I keep getting chills.
4. CSCodie Sanchez
  Yeah, chills.
5. SGSenada Greca
  [laughs] As I speak-
6. CSCodie Sanchez
  Wow
7. SGSenada Greca
  ... about it, but, um, yeah. You're gonna get me emotional. [laughs] Um, yeah, I remember the lines very vividly. I, like, I passed out in one of those lines, like, you know, waiting for, for bread in, in the heat, dry heat of Albania, um, probably 8, 10 years old, you know?
8. CSCodie Sanchez
  Oh my God.
9. SGSenada Greca
  Yeah.
10. CSCodie Sanchez
  And were you there by yourself, with your family?
11. SGSenada Greca
  I was. I was, I was the oldest of, um, of three.
12. CSCodie Sanchez
  I see.
13. SGSenada Greca
  Um, you know-
14. CSCodie Sanchez
  Three girls?
15. SGSenada Greca
  Three girls.
16. CSCodie Sanchez
  Wow.
17. SGSenada Greca
  So I, a lot of the time, assumed the, um, the responsibilities of, of the household. I was like, I consider myself as, like, the boy of the house, you know?
18. CSCodie Sanchez
  Mm.
19. SGSenada Greca
  I was that tomboy that, um, I wanted to, to protect and to care for the family and for my sisters and my mom. Um, I forget the question. [laughs]
20. CSCodie Sanchez
  No, it was a beautiful answer.
21. SGSenada Greca
  Yeah.
22. CSCodie Sanchez
  Do you think that's part of the reason why you care about being so strong now? Is that-
23. SGSenada Greca
  It is absolutely one of the main reasons why I, um... [laughs] Woo, okay.
24. CSCodie Sanchez
  [laughs]
25. SGSenada Greca
  I thought we were gonna talk about business. [laughs]
26. CSCodie Sanchez
  I started with a but, and now I'm talking about bread lines.
27. SGSenada Greca
  Um-
28. CSCodie Sanchez
  I'm so, it's so-
29. SGSenada Greca
  Um
30. CSCodie Sanchez
  ... with-
11:56 – 15:10
The Rise of We Rise: A Holistic Approach to Women's Health
1. SGSenada Greca
  where this, like, civil unrest, people broke into the armories where they hold... Is that the armories?
2. CSCodie Sanchez
  Yeah, yeah.
3. SGSenada Greca
  Where they hold the guns and everything.
4. CSCodie Sanchez
  Weapons. Mm-hmm
5. SGSenada Greca
  Weapons and, and, um, and they were literally just shooting at each other like targets, like, you know, let's see-
6. CSCodie Sanchez
  And it was racial-based or religion-based?
7. SGSenada Greca
  It wasn't any, it wasn't anything. It was just-
8. CSCodie Sanchez
  Interesting
9. SGSenada Greca
  ... a rebellion against the government, against, uh... There were some pyramid schemes that went on that stole people's money. So it was just-
10. CSCodie Sanchez
  Wow
11. SGSenada Greca
  ... like, I'm, you know, I was young at the time, so the full story, um, you know. But I, it was, tho- those are, like, kind of the main components. It was just a turnover from, from communism. It was just a, a, something that had built up over, over that time. So, like, that, the pyramid schemes. And then, um, so yeah, people were just literally shooting at each other or were making targets of something, like, you know, "Can, can you do... Can you make that shot?" So I remember clear as day when that started, like, going under the bed and, like, go, hiding for cover to-
12. CSCodie Sanchez
  Mm
13. SGSenada Greca
  ... 'cause it was just so s- it was extremely scary. I don't even know how all of us in my family made it out alive. We fortunately, to go back to your question, fortunately won the, the lottery to, to, to, to actually come here legally. So we were equipped with a green card, which very fortunate as compared to other people. Um, so right away we had the green card, then we got our passports, um, and, and that wa- that came at a very m- at a time that was needed. That's how-
14. CSCodie Sanchez
  Did you speak English?
15. SGSenada Greca
  I was the only one in the family that spoke English, because I had taken some courses. [laughs] Um, some private English course. Well, private, no, like, not one-on-one, but, like, group courses that were outside-
16. CSCodie Sanchez
  Sure
17. SGSenada Greca
  ... of, of, of school hours. So you know, that, that came again with the responsibility of, like, having to translate, you know, at, at 14, 15 for my, my parents and had to carry them, carry them through. I was the only one to-
18. CSCodie Sanchez
  And-
19. SGSenada Greca
  Yeah
20. CSCodie Sanchez
  And do they all live here now?
21. SGSenada Greca
  They're in New York, yeah. They live, they live here.
22. CSCodie Sanchez
  Oh, Lord.
23. SGSenada Greca
  They're better equipped now. So [laughs] thankfully... Yeah.
24. CSCodie Sanchez
  You said, "Mom-
25. SGSenada Greca
  Yeah
26. CSCodie Sanchez
  ... learn some English."
27. SGSenada Greca
  Yeah. [laughs]
28. CSCodie Sanchez
  Incredible. And you know what's fascinating is I wanna talk a little bit about the app and, and the business-
29. SGSenada Greca
  Mm-hmm
30. CSCodie Sanchez
  ... that you have too, because it translates to so much more than physical strength, which is the, really one of the main reasons I wanted to have you on.
15:10 – 17:57
Nutrition and Supplements: What Women Need to Know
1. SGSenada Greca
  I mean, God knows how many Reels my mom sends me [laughs] on a daily basis.
2. CSCodie Sanchez
  Oh, me too.
3. SGSenada Greca
  I'm like, "Mom, put your phone down." [laughs]
4. CSCodie Sanchez
  Forget about, like, children and perimenopause now.
5. SGSenada Greca
  Oh my gosh.
6. CSCodie Sanchez
  It's like we have to know everything.
7. SGSenada Greca
  Yes. Yeah, so you have to be an expert. You have to be your own advocate. You have to maybe have a medical degree and a, you know, a, a lawyer. You have to be a lawyer maybe in some situations. [laughs]
8. CSCodie Sanchez
  [laughs]
9. SGSenada Greca
  Uh, a law degree. So, um, the idea is to really help women with not just fitness. I think fitness is paramount. That is, you know, taking care of our health is probably one of the most important investments that we'll ever make in our life. Um, but I think there are so many other areas that we need expertise on. Like, true expertise that you can kind of go... You can go, go in one place and find all of this versus scouring the internet or versus getting fed all of this sometimes very contradicting information.
10. CSCodie Sanchez
  Yeah. And so the app's called WeRise.
11. SGSenada Greca
  Yes, WeRise. We rise together, or together we rise. [laughs]
12. CSCodie Sanchez
  I like it.
13. SGSenada Greca
  Yeah.
14. CSCodie Sanchez
  And you, and the idea is there's fitness on it, but you're going to have a bunch of women speak on different subjects.
15. SGSenada Greca
  Yes.
16. CSCodie Sanchez
  And-
17. SGSenada Greca
  And, and have actionable items.
18. CSCodie Sanchez
  Right
19. SGSenada Greca
  Not just speak so, you know, somebody's speaking at you, but actually giving you tools that you can implement, um, to achieve goals that you're working on. So whether that is changing your mindset or-
20. CSCodie Sanchez
  Mm
21. SGSenada Greca
  ... um, navigating through careers, changing careers, or creating your own brand, that's coming in 2025. What we do have now is an expert in habits and a nutritionist, uh, expert as well to help you, you know, with even things like what are macros, how many macros should I be consuming?
22. CSCodie Sanchez
  God, I need this app.
23. SGSenada Greca
  [laughs] So.
24. CSCodie Sanchez
  It's so overwhelming.
25. SGSenada Greca
  Yeah, it's super simple.
26. CSCodie Sanchez
  And a lot of it's not for women. Like, I, I-
27. SGSenada Greca
  Yeah
28. CSCodie Sanchez
  ... you know, I mean, I have buddies that are all your buddies too that are health experts-
29. SGSenada Greca
  Mm
30. CSCodie Sanchez
  ... but most of them are men.
17:57 – 20:48
Debunking Myths: Women and Weightlifting
1. CSCodie Sanchez
  Right.
2. SGSenada Greca
  Because as women, we are predisposed to, to go into that mode. We, we, we're work out of the sympathetic, um, system more so than the parasympathetic. So that, and, uh, and that kind of helps start the day that way.
3. CSCodie Sanchez
  To really be simple here-
4. SGSenada Greca
  Mm-hmm
5. CSCodie Sanchez
  ... what's the right way to start the day breakfast wise as a chick? What should we be eating in the morning?
6. SGSenada Greca
  Make sure you're eating, like, 20, 30 grams, 30 grams if you can, of protein in the morning to just start you off because your body is looking for that protein, for all those amino acids, for all, all those nutrients. To keep it simple for myself, like, you know, I don't have time to cook first thing in the morning, so I'll make a, a protein smoothie that's also very digestible-
7. CSCodie Sanchez
  Mm
8. SGSenada Greca
  ... absorbent, um, you know, meal that you can make quickly. I throw in, you know, it's pretty simple, blueberries to get a little bit of fiber.
9. CSCodie Sanchez
  Mm-hmm.
10. SGSenada Greca
  Um, I throw in some protein in there, protein powder, either almond milk or, um, oat milk, unsweetened usually.
11. CSCodie Sanchez
  Mm-hmm.
12. SGSenada Greca
  And what else? I throw in some nuts. Um, I throw in my creatine in there.
13. CSCodie Sanchez
  Mm.
14. SGSenada Greca
  And I think that's pretty much it. [laughs]
15. CSCodie Sanchez
  What's the deal with creatine?
16. SGSenada Greca
  Yeah.
17. CSCodie Sanchez
  People are really excited about r- uh, it right now and seem to think that-
18. SGSenada Greca
  Yeah
19. CSCodie Sanchez
  ... people should be taking creatine.
20. SGSenada Greca
  Yes, yes.
21. CSCodie Sanchez
  Y-
22. SGSenada Greca
  For, for a long time... See, I, I don't jump onto, like, supplements right away.
23. CSCodie Sanchez
  Mm.
24. SGSenada Greca
  I like to, like, see the data and see where it's going before I... First of all, let's back up. You know, s- supplements are not necessary unless you are lacking in nutrition. Um, I always go nutrition first.
25. CSCodie Sanchez
  Mm-hmm.
26. SGSenada Greca
  Make sure that that's on point, and then you can see where you can supplement. Comes, it, it turns out that creatine is a, is a pretty important supplement, not just in muscle growth, but in brain health as well. So I have, I, I've started myself adding creatine to... Uh, especially as, you know, get a little bit older and, you know, we wanna really keep that muscle on. We wanna grow that muscle, the strength, as well as keep our cognitive functions in check.
27. CSCodie Sanchez
  Yeah.
28. SGSenada Greca
  And creatine helps with that a lot.
29. CSCodie Sanchez
  Yeah. You've said before that, um, one of the things that's a pet peeve of yours is that women say, "Hey, when I go lift, I'm gonna become really bulky."
30. SGSenada Greca
  Yeah. Yeah.
20:48 – 23:45
The Importance of Lifting for Longevity
1. SGSenada Greca
  classes of bodybuilding, then they're almost, like, forced to take them, and y- you're not gonna become that because that is not being done naturally.
2. CSCodie Sanchez
  Mm-hmm.
3. SGSenada Greca
  Just lifting, eating properly, um, will, will not get you to that point. It'll get you to be healthy, to grow healthy muscle that you need for quality of life, for quality longevity. I mean, muscle to me is a currency.
4. CSCodie Sanchez
  Mm.
5. SGSenada Greca
  It's a currency to health. That's how I see it. And it used to be, again, how can I be as thin as possible because of these thin mo- models? Now I'm like, "How can I put as much muscle as possible while I can so that I can prevent, uh, anything that might be detrimental to my health down the road?" You know?
6. CSCodie Sanchez
  Yeah. It seems like more women are working out these days with weightlifting-
7. SGSenada Greca
  Mm-hmm
8. CSCodie Sanchez
  ... but it's still not that common. Like, of my-
9. SGSenada Greca
  Mm-hmm
10. CSCodie Sanchez
  ... girlfriends, maybe 10% I can think of-
11. SGSenada Greca
  Mm-hmm
12. CSCodie Sanchez
  ... actually like to lift.
13. SGSenada Greca
  Mm-hmm.
14. CSCodie Sanchez
  Why do you think lifting is so important for women?
15. SGSenada Greca
  I'm d- d- health, longevity, you know, preventing, uh, osteoporosis, preventing sarcopenia, like muscle loss, like preventing all of these diseases that are at the top of the list w- from which women die from.
16. CSCodie Sanchez
  Mm.
17. SGSenada Greca
  Because, you know, you wanna prevent the fall, or you wanna be able to get up from a fall, and those are... And, and weightlifting, it's so important to, to, to do right now or wherever you're at, where- whatever point you're at. It is so important, whether you're in your 20s, but then it becomes even more important when you're in, like, 30s and 40s and 50s and so on to, to lift, to lift relatively heavy, I would say, with great form. It's our health.
18. CSCodie Sanchez
  H- well, how do you know if you're lifting heavy or not?
19. SGSenada Greca
  So usually heavy, it's all relative, you know? But by, I would say if you're recommend, i- if in a program you're recommended, let's say, 12 reps or eight reps, heavy means going up until that eight or 12 rep and you're not able to go any further than that. Maybe you have one or two more reps in the tank, but you're basically, AKA, going to failure, and that's considered heavy, while maintaining great form.
20. CSCodie Sanchez
  Mm-hmm.
21. SGSenada Greca
  Great form. You don't wanna compromise form for, um, for the weight that you're lifting.
22. CSCodie Sanchez
  You know, when I knew I really liked you on the internet?
23. SGSenada Greca
  Mm-hmm.
24. CSCodie Sanchez
  When I saw that you also wear your hair up to the gym.
25. SGSenada Greca
  Mm.
26. CSCodie Sanchez
  I go to, like, Collective, and there's a whole thing there in Austin, and th- everybody's, like, all dolled up in the gym.
27. SGSenada Greca
  Yeah.
28. CSCodie Sanchez
  Have you noticed this, Jen?
29. SGSenada Greca
  [laughs]
30. CSCodie Sanchez
  And the hair down. Now you don't have-
23:45 – 26:57
Training Celebrities: Behind the Scenes
1. CSCodie Sanchez
  And you're sweating.
2. SGSenada Greca
  I grunt.
3. CSCodie Sanchez
  I know you sweat. [laughs]
4. SGSenada Greca
  [laughs]
5. CSCodie Sanchez
  You grunt.
6. SGSenada Greca
  I grunt, I do. I, I'm one of, you know, the people that sometimes by the end, by, like, the last rep or two, um, m- I don't maybe look like that in the videos. [laughs]
7. CSCodie Sanchez
  No, I've never heard a grunt.
8. SGSenada Greca
  [laughs]
9. CSCodie Sanchez
  Can we confirm?
10. SGSenada Greca
  I don't wanna be too distracting. [laughs] Um, I do breathe heavy. Um, but, [laughs] but yeah, um, I, I think intensity is, is as important as, like, lifting heavy. But, and then it comes, when it comes to intensity, are you talking about, like, when you're lifting heavy, or are you talking about, like, high intensity, like, training, interval training, or all of the above? [laughs]
11. CSCodie Sanchez
  All of the above.
12. SGSenada Greca
  Yeah.
13. CSCodie Sanchez
  Yeah, my husband always says that you can't, like ... You know, I go to the gym and I do the reps.
14. SGSenada Greca
  Mm.
15. CSCodie Sanchez
  But I'm probably not going as hard as I should.
16. SGSenada Greca
  Yeah.
17. CSCodie Sanchez
  Maybe not as heavy.
18. SGSenada Greca
  Yeah.
19. CSCodie Sanchez
  Maybe not as fast.
20. SGSenada Greca
  Yeah.
21. CSCodie Sanchez
  Maybe too many breaks.
22. SGSenada Greca
  Well, breaks. Fast, you don't have ... Slow is fast, and fast is slow.
23. CSCodie Sanchez
  Mm.
24. SGSenada Greca
  So, like, lifting slow actually will help you with that mind-muscle connection-
25. CSCodie Sanchez
  Mm
26. SGSenada Greca
  ... even further. So slow down the movements, and then think about touching, feeling, thinking about the muscles that are working. Um, so you don't have to go ... Yes, don't go, don't go fast, go slow. Um, when it comes to ... Yes, most people don't lift as intensely as they probably can because they're afraid, again, especially women, of bulking. And, um-
27. CSCodie Sanchez
  Mm-hmm
28. SGSenada Greca
  ... I would say test yourself, you know? Test, test what that 12 rep to failure is. Like, how close are you to that? Like, if you're, if you're doing, say, bicep curls, or if you're squatting, y- can you do 20, 30? Then you probably need, you need to ... It's, it's time.
29. CSCodie Sanchez
  It's too light.
30. SGSenada Greca
  It's time. It's too light. [laughs]
26:57 – 29:45
Mental Health and Fitness: A Personal Story
1. SGSenada Greca
  work.
2. CSCodie Sanchez
  Yeah.
3. SGSenada Greca
  All the good things in business come if you put in the right kind of work.
4. CSCodie Sanchez
  Mm.
5. SGSenada Greca
  So yeah.
6. CSCodie Sanchez
  Yeah. You also, I think, uh, you know, you mentioned some really raw and honest things in your life-
7. SGSenada Greca
  Mm
8. CSCodie Sanchez
  ... about depression.
9. SGSenada Greca
  Yeah.
10. CSCodie Sanchez
  And, um, how, how fitness helped you with that. And, and then obviously what you shared earlier, you know, what, what happened before? Were you depressed, and did fitness help you get out of it?
11. SGSenada Greca
  Mm-hmm. I found, found out later in my life that I have a genetic predisposition to that. Um-
12. CSCodie Sanchez
  Oh
13. SGSenada Greca
  ... and I guess you could've s- you know, realized that by seeing that my mom suffered from, from anxiety, and I guess she told me that her father also did have ... So, you know, you can see kind of a pattern with that. I got genetic testing done, and it was confirmed. So, um, yeah, the, it, I did, I did as a teenager. You know, I've n- as a, as a young, as a young child, I don't know that I can see any of the, the, the things that I suffered from when it came to, like, my teenage years, so it probably was a compounding effect and, of, like, being in a new country and having to take the role of a parent in, in some ways, and then this genetic predisposition, which I don't know if there's any data out there or any studies that show that maybe it creeps in at a certain point in your life-
14. CSCodie Sanchez
  Mm
15. SGSenada Greca
  ... maybe with your hormones changing, and now you're a teenager, and, and that kind of gets activated, if you will. I have, I have no idea how that plays. Um, but I did, I did go through, um, anorexia at the time, too, so it was kind of a, everything kind of fell on my lap at the same time. Um, and working out, strength training in particular, was my way out of, out of all of that. 'Cause I-
16. CSCodie Sanchez
  Did you find it? Like, how did you go from anorexia and-
17. SGSenada Greca
  Yeah
18. CSCodie Sanchez
  ... and being depressed to, like, pulling yourself out of, out of bed and deciding to move? That takes a strong human.
19. SGSenada Greca
  I d- sometimes I do question, [laughs] like, where I find this. [laughs] It must be, like, some, some, some place that I'm pulling out from. Um, because, yes, you have this kind of, like, two very opposing realities. This, this, these things that just wanna keep you down, and then this, like, very crazy drive at some points, which I, I think I have. Um, but I just, I, I knew that something was wrong, so I, um, you know, would find help. Like, in college, found a therapist and would try to find, for, read books. Like, self-help
29:45 – 41:15
Creating a Balanced Life: Daily Routines and Practices
1. SGSenada Greca
  books has been, like, my biggest friend alongside-
2. CSCodie Sanchez
  Mm
3. SGSenada Greca
  ... with, like, obviously working out, was, like, self-help books, a lot of psychotherapy, a lot of, um, even, like, graduate, like ... college-level books
4. CSCodie Sanchez
  Yeah
5. SGSenada Greca
  for some reason fascinated me. Maybe I have a fascination with the brain and the mind and how it works.
6. CSCodie Sanchez
  Mm.
7. SGSenada Greca
  So it was kind of like a, a loop maybe. You know, help yourself to, to, to get out of this situation, and that I did. And plus I had catalysts like an amazing primary care doctor at one point-
8. CSCodie Sanchez
  Mm
9. SGSenada Greca
  ... where she was running marathons like, I don't wanna say every month, but at least every like quarter she was running a marathon. She was like in her 50s, and it was incredible, like incredible shape. And that was like kind of the starting points, like, "Senada, just run. Just, just go for a run."
10. CSCodie Sanchez
  That's what your doctor told you?
11. SGSenada Greca
  Yeah, yeah.
12. CSCodie Sanchez
  Wow
13. SGSenada Greca
  Just go for a run, 'cause other... You know. You know what happens some... Like, it's not the... Sometimes you're like, you know, take this medication. It's like the easiest thing.
14. CSCodie Sanchez
  That's what I was thinking.
15. SGSenada Greca
  Yeah, yeah. Um-
16. CSCodie Sanchez
  Did they ever try to prescribe you-
17. SGSenada Greca
  I have been
18. CSCodie Sanchez
  ... prescription drugs?
19. SGSenada Greca
  Yes, yeah. So it was like-
20. CSCodie Sanchez
  Was that first?
21. SGSenada Greca
  ... you know, also a combination of both.
22. CSCodie Sanchez
  Interesting.
23. SGSenada Greca
  Yeah, of both. And but I, uh, the running like really was life-changing. Like, that was my little step into doing things to take care of, of my health properly.
24. CSCodie Sanchez
  That's great.
25. SGSenada Greca
  Doing it for the right reasons, you know, to get out of the eating disorder and anxiety and depression, um, and not to diminish myself and make myself smaller, and like doing cardio. And so like I started running with the goal like I'm gonna run a marathon, and that brought the need to nourish my body properly. Um, and then I found myself in, in strength training. You know, I was doing... I was still kinda like running and found, was going to my local gym. Um, and just friends of mine were like, "You should, you should s- try weightlifting."
26. CSCodie Sanchez
  Mm-hmm.
27. SGSenada Greca
  And I also had the fears of like I don't wanna be bulky. Like, I don't wanna be big.
28. CSCodie Sanchez
  Yeah. [laughs]
29. SGSenada Greca
  [laughs] And, uh, but once I started down that path, there was like no turning back.
30. CSCodie Sanchez
  Nice.
41:15 – 44:53
Building Confidence Amid Criticism
1. SGSenada Greca
  take it as, like, this is not a reflection of me. This is a reflection of the person leaving that comment. So it just kind of builds more confidence in that sense for me.
2. CSCodie Sanchez
  Yeah.
3. SGSenada Greca
  Because I go the other way, where I'm like, "No, I know who I am. I know what I'm doing, and that's not... That, that's your opinion. I'm sorry you feel that way."
4. CSCodie Sanchez
  Oh, that's beautiful. Do you ever, do you ever feed the trolls? Do you ever clap back at them?
5. SGSenada Greca
  [sighs]
6. CSCodie Sanchez
  Talk a little shit? Ever once?
7. SGSenada Greca
  Very rarely.
8. CSCodie Sanchez
  Sometimes.
9. SGSenada Greca
  When there is, like, when there's comments about steroid use. [laughs]
10. CSCodie Sanchez
  Oh, that one gets you. There's always one that gets me.
11. SGSenada Greca
  That one-
12. CSCodie Sanchez
  Yeah
13. SGSenada Greca
  ... because I am such a puritarian, if you will-
14. CSCodie Sanchez
  Mm
15. SGSenada Greca
  ... when it comes to, like, what I put in my body. Like, I don't even take, uh, an ibuprofen-
16. CSCodie Sanchez
  Mm
17. SGSenada Greca
  ... for not mentioning any brands. Like, I don't even take anything, or I try not to, you know, if, you know, I've got super bad cramps, [laughs] like maybe.
18. CSCodie Sanchez
  Yeah.
19. SGSenada Greca
  Uh, on those days, uh, very rarely even. So I just move my body, and the, the PMS goes away. But, um, if, if my diet is so clean, why would I-
20. CSCodie Sanchez
  Mm
21. SGSenada Greca
  ... do something like that to, to myself? Why would I ingest that? No, like, I, I refuse to.
22. CSCodie Sanchez
  Yeah.
23. SGSenada Greca
  So that's what gets me, because, um- I put in so much work with nutrition and, and working out-
24. CSCodie Sanchez
  Mm-hmm
25. SGSenada Greca
  ... and mindset that it kind of diminishes, takes away from what I, from what I do. And also, I think more importantly than that, is sending a message to my audience, to other women, that that is not achievable. She's taking something to achieve that, and I don't want that message to be out there. And it's like, no. W- and I don't necessarily want you to achieve my body. You achieve the best version of you, but know that, that it's attainable. Whatever you're wanting to, to attain, it's attainable or a version of it. So that, I think that's m- what bothers me the most.
26. CSCodie Sanchez
  Yeah, it's beautiful.
27. SGSenada Greca
  Is like, don't speak on my platform-
28. CSCodie Sanchez
  Mm
29. SGSenada Greca
  ... to my audience 'cause they're listening and they're watching.
30. CSCodie Sanchez
  I love that. Yeah, I think it's very easy to... It, there's always easy to tell people why they can't.
44:53 – 46:46
Non-Negotiables for Health and Wellness
1. SGSenada Greca
  um, mindful stuff, you know? It's the meditation and the yoga and the workouts.
2. CSCodie Sanchez
  Yeah.
3. SGSenada Greca
  And obviously the nutrition. [laughs]
4. CSCodie Sanchez
  Yeah, I love that. Well, I also think it's cool that you share all that other stuff, too.
5. SGSenada Greca
  Yeah.
6. CSCodie Sanchez
  Because I mean, man, I, I think, um, Gwyneth Paltrow did such a cool thing by normalizing the extra crazy stuff that you can do.
7. SGSenada Greca
  Mm.
8. CSCodie Sanchez
  We don't all have access to it. We can't all afford it.
9. SGSenada Greca
  Right. Right.
10. CSCodie Sanchez
  But like, I still like to know what's up.
11. SGSenada Greca
  Exactly.
12. CSCodie Sanchez
  You know, nobody's yelling at Andrew Huberman for having access to all this stuff. Why are we yelling-
13. SGSenada Greca
  [laughs]
14. CSCodie Sanchez
  ... at the ladies for having it?
15. SGSenada Greca
  Right.
16. CSCodie Sanchez
  It's very weird.
17. SGSenada Greca
  Right.
18. CSCodie Sanchez
  You know? And even with Kim, like I wanna know what, I wanna know what weird shit she's doing that makes her look so great, and maybe we can't afford all of it, but at some point we will be able to afford-
19. SGSenada Greca
  Mm. For sure
20. CSCodie Sanchez
  ... more of it because it all becomes more accessible.
21. SGSenada Greca
  Absolutely. I think it's like that, that, um, view, at least for me, I think people think that this is what she does all day every day.
22. CSCodie Sanchez
  You're just a woman on a leisure.
23. SGSenada Greca
  I like take care of my body. I work out. I work out [laughs] all day every day. Um, that's what I do. [laughs] Meanwhile, it's like, uh, the time in my life when I've worked out the least, if you will. Um, yeah, I mean, like you were talking about before, meetings take time. As you know, one-hour meeting turns into a two-hour meeting.
24. CSCodie Sanchez
  Sh-
25. SGSenada Greca
  Training, um, somebody takes times. It's all of these components that come together that, yeah, no, I don't work out [laughs] all day every day. I run two businesses. I run social media platforms. Um, don't have time for all of that.
26. CSCodie Sanchez
  No, no, you don't, I'm sure. So, is there anything that makes you nervous still? Like, you've kind of achieved this peak in so many different things. You have a couple incredibly strong businesses.
27. SGSenada Greca
  Mm.
28. CSCodie Sanchez
  You have this huge social platform. You're hanging with all these celebs. Like, what makes you nervous these days? Is there anything you're doing right now that you're like, "Oof, I'm pushing the edge"?
29. SGSenada Greca
  [laughs] Um, what makes me nervous these days? I,
46:46 – 50:06
Navigating Perfectionism and Responsibility
1. SGSenada Greca
  I'm a perfectionist, so I'm always nervous. [laughs]
2. CSCodie Sanchez
  [laughs]
3. SGSenada Greca
  I mean, I, I'm always contemplating whether I'm doing enough, you know?
4. CSCodie Sanchez
  Mm-hmm.
5. SGSenada Greca
  Like with the WeRise up, am I providing the most value that I can? Am I providing the best content that I can? So I, those things, as much as I've, I've min- I've minimized them. They don't keep me up as much at night. They don't keep me up as much, but they, they still do to a certain degree. Um, but it, it, it's also, when it comes to like I have people depending on me now that-
6. CSCodie Sanchez
  Mm
7. SGSenada Greca
  ... are part of the WeRise app and Sentova, so I wanna make sure that, uh, I bring my best self to, for them and for everybody that I serve.
8. CSCodie Sanchez
  Yeah, hiring employees is scary because then you are responsible for them-
9. SGSenada Greca
  Absolutely
10. CSCodie Sanchez
  ... in some way.
11. SGSenada Greca
  Absolutely.
12. CSCodie Sanchez
  At least, I think. Um, do you have things that you tell yourself when you absolutely do not wanna go to the gym, or you absolutely do not wanna do more? What's, what's your inner dialogue sound like? Can we steal it?
13. SGSenada Greca
  I don't, try not to have an inner dialogue. I do. So it's not, you know... Maybe brushing your teeth is not the best. [laughs] I don't know. Do you n- negotiate with yourself whether you gotta brush your teeth?
14. CSCodie Sanchez
  No. No, that would be gross if I did.
15. SGSenada Greca
  [laughs]
16. CSCodie Sanchez
  I would admit that.
17. SGSenada Greca
  So it's kind of, for me, it's like that as well. It's just we're gonna get to the gym. We're maybe not gonna crush it-
18. CSCodie Sanchez
  Mm-hmm
19. SGSenada Greca
  ... on that particular day. We're just gonna start with whatever feels comfortable. I usually go for like a seated something, like maybe seated abductions.
20. CSCodie Sanchez
  Mm.
21. SGSenada Greca
  Just sit and kind of move your legs [laughs] in and out. That seems kind of, like, easy. And then that kind of builds that motivation. So I, I don't wait for the motivation. I don't talk myself into feeling motivated. I act- My way into to being motivated because that motivation comes with, with, uh, with movement. Uh-
22. CSCodie Sanchez
  That's a great point. So move first, and then your mind sort of follows.
23. SGSenada Greca
  Absolutely. And also, like if you keep in mind that things that are usually hard in the moment, you know, like working out or making the right choice when it comes to nutrition, like we'll have that reward later.
24. CSCodie Sanchez
  Yeah.
25. SGSenada Greca
  We'll give you that reward later. Just keeping in mind, like how good you feel afterwards. Like I've never... I know this is cliche, but I've never regretted a workout that I did do.
26. CSCodie Sanchez
  No, man. I never regret it once I get to the gym.
27. SGSenada Greca
  Exactly.
28. CSCodie Sanchez
  It's just getting to the fucking gym sometimes. But you know-
29. SGSenada Greca
  I mean, I've had people in the app that slept with their clothes on so they could just make sure that [laughs] I've already put these clothes on, I might as well get up and like get some-
30. CSCodie Sanchez
  [laughs]
50:06 – 52:18
The Importance of Nutrition in Fitness
1. CSCodie Sanchez
  It's so true, and I still don't do so many of those things, which is like the funny part.
2. SGSenada Greca
  Mm.
3. CSCodie Sanchez
  It's, it's layering a few actions on top of that. Now, you, um, are gonna have in the app mindset but also nutrition. Is the saying true that you can't work your way out of a bad diet?
4. SGSenada Greca
  Yeah. It is true. Unfortunately, it is true. I mean, um, we do, we do have currently habits and nutrition. That's currently in the app. Um, so that, and that, that's great because it does help people with setting up these new habits and, and just in general new ha- habits-
5. CSCodie Sanchez
  Mm-hmm
6. SGSenada Greca
  ... and ditching old ones and then moving into, um, better nurturing themselves. But your m- your original question was, yeah, you can't out-train a bad diet because... And that, you know, what does a bad diet look like at the end of the day? You know, if you're not, if you're not nurturing with enough protein, then you're doing yourself a disservice 'cause you're not building the strength and the muscle that you need. If you are, um, putting in foods that are not good for your body, like sugars and whatnot, that's also... You're, you're not gonna be able to out-train that-
7. CSCodie Sanchez
  Mm-hmm
8. SGSenada Greca
  ... because your body can only process so much.
9. CSCodie Sanchez
  Yeah. Do you drink alcohol?
10. SGSenada Greca
  [laughs] Well, I, I think I heard this on another podcast, so I knew it was coming. [laughs]
11. CSCodie Sanchez
  [laughs]
12. SGSenada Greca
  With Mike, actually.
13. CSCodie Sanchez
  Yeah.
14. SGSenada Greca
  Um, I, uh, I used to love a glass of wine in the evening.
15. CSCodie Sanchez
  Me too.
16. SGSenada Greca
  I used to love it because for me it was like an experience.
17. CSCodie Sanchez
  Yeah.
18. SGSenada Greca
  You know? I just, I just love the experience. It doesn't serve my body anymore. It doesn't serve... Like I get... I, from even a glass of wine, I could have a hangover the next day. I could-
19. CSCodie Sanchez
  Mm-hmm
20. SGSenada Greca
  ... experience like heart palpitations at night.
21. CSCodie Sanchez
  Mm-hmm.
22. SGSenada Greca
  Um, which so it's like, ooh, that, that trade-off just is not there. I will still do it once in a while, make sure like I drink a ton of water and-
23. CSCodie Sanchez
  Yeah
24. SGSenada Greca
  ... clean... You know, try to do like clean, clean alcohol. Um, but you know, it's-
25. CSCodie Sanchez
  Yeah
26. SGSenada Greca
  ... it's just not something that benefits me anymore.
27. CSCodie Sanchez
  So what do you do at the end of the day when you're...
52:18 – 56:24
Replacing Old Habits with New Ones
1. CSCodie Sanchez
  Like you know how... That, that's how I used to think about it.
2. SGSenada Greca
  Mm.
3. CSCodie Sanchez
  We were kind of taught, especially in finance we drink a little bit too much. But you know, at the end, you're like, "It's a long day. I gotta wind down."
4. SGSenada Greca
  Yeah.
5. CSCodie Sanchez
  I grab a glass of wine. I sit down. Like it was my habit.
6. SGSenada Greca
  Yeah.
7. CSCodie Sanchez
  So what do you replace it with?
8. SGSenada Greca
  Walks.
9. CSCodie Sanchez
  Walks.
10. SGSenada Greca
  That's like walking my dog in the park and-
11. CSCodie Sanchez
  Mm
12. SGSenada Greca
  ... watching the sunset and just chatting with people. That's kind of been a huge... Honestly, it created anxiety in the beginning because for me, like, you know, that was my, my thing. I created a habit.
13. CSCodie Sanchez
  Yeah.
14. SGSenada Greca
  We create these habits that we-
15. CSCodie Sanchez
  Mm-hmm
16. SGSenada Greca
  ... rely upon, and, um, it's just a matter of like putting in the h- reps with a new habit.
17. CSCodie Sanchez
  Yeah.
18. SGSenada Greca
  And walking and meditating and truly listening to my body and what that did for my body.
19. CSCodie Sanchez
  Now do you crave like meditating and walking? Like I like meditating in the morning.
20. SGSenada Greca
  Yeah.
21. CSCodie Sanchez
  But if you're like, "Codie, long day. Go ahead and meditate," I'd be like, "The thing is, no."
22. SGSenada Greca
  Yeah.
23. CSCodie Sanchez
  Like [laughs] it doesn't sound like tasty enough.
24. SGSenada Greca
  Yeah. It's, it's-
25. CSCodie Sanchez
  But do you start... Does it feel tasty for you now? Does it feel like lovely?
26. SGSenada Greca
  Yeah. It, it does. It does.
27. CSCodie Sanchez
  Interesting.
28. SGSenada Greca
  Especially depends. Try out different kinds of meditation. I went to Bali, um, and, and got certified in, in meditation and breathwork-
29. CSCodie Sanchez
  Mm
30. SGSenada Greca
  ... and did learn some meditation and breathwork techniques that, that does give you that real good feeling-
56:24 – 1:01:36
Simplifying Health Choices
1. CSCodie Sanchez
  versus, like, portion size, calorie count. You know, is it both? You know, Mike- Mike's take is retell, he was basically like, "Hey, uh, stop eating so much, and then you-"
2. SGSenada Greca
  Yeah
3. CSCodie Sanchez
  ... "won't be fat."
4. SGSenada Greca
  Mm-hmm.
5. CSCodie Sanchez
  And then you have RFK, who's like, "We're getting poisoned by seed oils." Is it both? What do you think?
6. SGSenada Greca
  I would side with Mike's a little bit on that in the, in the sense that let's tackle, like, the big rock issues, like, the, the easy, the easier issues. And, you know, um, are you eating... W- what are, was the calorie amount that you're eating? What's the macro breakdown? Like, those are, I feel, in a sense, a little bit easier. And then when you have grasped that, when you're consuming enough protein, when you're prioritizing protein, then you can dial it in. Am I eating the right type of foods? Am I eliminating, um, you know, all of these other things that we know by now are not good for our bodies?
7. CSCodie Sanchez
  Mm-hmm.
8. SGSenada Greca
  But it's a, it's a step-by-step process, and that's what I tell, like, my family too. Like, stop consuming all of this crazy information. Like, don't eat spinach and oxalates and this and that.
9. CSCodie Sanchez
  Right.
10. SGSenada Greca
  [laughs] Like, don't do that. Start with the basics, like, and eat enough protein. Um, move your body properly, because that is proven that will most likely override some of these other things that you're not even doing in, like, big amounts, you know? And, um, if you want to, then once you've got this, like, foundation and big rock issues, then, then dial it in, like we were talking about before, even with supplements, like, big rock issues, and then see if you need to, like, supplement around that.
11. CSCodie Sanchez
  That's a really good point. I guess it's sort of like money because it's the same thing. It's like, yeah, you could learn about equity investing and shorts and, you know, options, or you could earn more money and spend less.
12. SGSenada Greca
  Exactly.
13. CSCodie Sanchez
  And you could start with those two things.
14. SGSenada Greca
  Exactly. Exactly.
15. CSCodie Sanchez
  Interesting. That makes me feel better because these days I'm like, "I can't keep track of all of the things we're supposed to do."
16. SGSenada Greca
  It is so overwhelming, and then people don't do anything. It's just they go back to, like, their old, you know, habits because, again, you're trying to, like, eat an elephant versus, like, little bites. [laughs]
17. CSCodie Sanchez
  Yeah.
18. SGSenada Greca
  Not, uh, eat a, eat an elephant. Eat an, eat an elephant in one bite. [laughs]
19. CSCodie Sanchez
  Either way, not great.
20. SGSenada Greca
  Yeah. [laughs]
21. CSCodie Sanchez
  Frowned upon, I think.
22. SGSenada Greca
  Yeah, exactly.
23. CSCodie Sanchez
  So what about, um, like, you talk a lot about-
24. SGSenada Greca
  Don't eat elephants, by the way. [laughs]
25. CSCodie Sanchez
  Yeah. [laughs] That's gonna be the title-
26. SGSenada Greca
  Somebody's gonna be like-
27. CSCodie Sanchez
  ... of this podcast
28. SGSenada Greca
  ... Senada said, "Eat- eating elephants will make you grow a big booty." [laughs]
29. CSCodie Sanchez
  Exactly. Albanian advice.
30. SGSenada Greca
  Oh, yes.
1:01:36 – 1:02:35
Understanding Stress and Exercise
1. SGSenada Greca
  Like working out is, like we were talking about before, like stress goes into like anxiety, goes into depression. Like-
2. CSCodie Sanchez
  Mm-hmm
3. SGSenada Greca
  ... all of those things are mood disorders. Um, it, it is at the top of the list. Um, working out is a, a big release because it uses up that cortisol. Like it-
4. CSCodie Sanchez
  Hmm
5. SGSenada Greca
  ... um, it is, it is huge. At the top of the list I would say.
6. CSCodie Sanchez
  Is that how that works? It actually uses up your cortisol on working out?
7. SGSenada Greca
  Mm-hmm.
8. CSCodie Sanchez
  And so it removes it?
9. SGSenada Greca
  It, it actually helps, yeah. Like it, while-
10. CSCodie Sanchez
  Interesting
11. SGSenada Greca
  ... and it depending on, you know, certain types of workouts can increase, uh, the level of cortisol and, and th- there's later on a longer period of time where it can be brought back down unless you're doing, you know, things like maybe meditating and, and doing those mindfulness practices to lower it back down. Um, but yes, m- working out is at the top of the list for as a stress reliever.
12. CSCodie Sanchez
  What do you think is the worst exercise advice you've ever heard?
13. SGSenada Greca
  Uh,
1:02:35 – 1:03:29
Authenticity in Fitness and Business
1. SGSenada Greca
  worst exercise... In terms of like, like, like don't lift 'cause it'll make you bulky. [laughs]
2. CSCodie Sanchez
  Oh yeah, that's bad.
3. SGSenada Greca
  That's, that's bad. That's one of them up there. And, and the best was actually start, start doing it. Lift weights. Um, and, and for me, like maybe it's a little tangent, is to like stay authentic.
4. CSCodie Sanchez
  Hmm.
5. SGSenada Greca
  It doesn't quite fit into the workout, but like the authenticity part of it.
6. CSCodie Sanchez
  Yeah.
7. SGSenada Greca
  As far as like when it comes to like my presence on social media and my platform and, and, uh, the businesses, is just, uh, just to be authentic.
8. CSCodie Sanchez
  Yeah. Well, you come off that way.
9. SGSenada Greca
  Oh, thank you.
10. CSCodie Sanchez
  Yeah.
11. SGSenada Greca
  I appreciate that.
12. CSCodie Sanchez
  Totally. I think it's hard to grow on the internet to the size you are if you're full of it.
13. SGSenada Greca
  Mm.
14. CSCodie Sanchez
  I mean, there, I, well, actually, you, you live in Hollywood. You probably-
15. SGSenada Greca
  [laughs]
16. CSCodie Sanchez
  ... have been like, "Codie, I've met plenty of them, actually." [laughs]
17. SGSenada Greca
  [laughs]
18. CSCodie Sanchez
  Not true. Okay, one other thing that I wanted to kinda talk about in, um, in a little bit is like the,
1:03:29 – 1:17:41
Growing a Business in the Digital Age
1. CSCodie Sanchez
  the size of, of social media that you've grown is really big.
2. SGSenada Greca
  Hmm.
3. CSCodie Sanchez
  Um, you know, as you're building these other businesses and understanding the importance of distribution, how, how did you think about growing these businesses? Like what is, what does CEO Senada think about growing an online presence, how to do it, and what did you learn?
4. SGSenada Greca
  It's, it's been, there's been definitely growing pains-
5. CSCodie Sanchez
  Mm-hmm
6. SGSenada Greca
  ... as with, uh, every business. Um, and you know, the, to be honest with you, it's been, the focus mostly has been on, on WeRise versus like, like Zynto and the distribution on that. That, that has been a lot of logistical-
7. CSCodie Sanchez
  Yeah
8. SGSenada Greca
  ... not nightmares, but like with, with COVID and everything, it did bring upon like nightmares. Um, so but when it comes to, uh, to WeRise, which has been kind of the main focus, um, it, it, it, we have been lucky to work with a team of people and have brought on good people to kind of manage, to help really, um, you know, I can, I can almost, I can almost n- n- not involve myself to the detail [laughs] that I'd like to involve myself, uh, with, and, and allow them their, their freedom to operate because they, they are and have grown into experts that they are-
9. CSCodie Sanchez
  Interesting
10. SGSenada Greca
  ... uh, nowadays. But, um-
11. CSCodie Sanchez
  How long have, that you worked with these people? How'd you know they were your people? You probably get approached with a lot of stuff-
12. SGSenada Greca
  For sure
13. CSCodie Sanchez
  ... and I don't really see you promote very much at all.
14. SGSenada Greca
  It's been, um, I would say maybe a year and a half.
15. CSCodie Sanchez
  Mm-hmm.
16. SGSenada Greca
  Is that true? Yeah, about a year and a half, and then we finally were like, you know, I'd, I'd worked with a different set of people when we first launched Zynto, and we were working with people in Australia. We had production out of China, and that was a little bit of a nightmare. So then we engaged, uh, people that we had known for a long time, and we had gone back and forth and spoken, and then we saw the work that they were doing. Then we involved them into kind of clearing out and, and settling that process, um, and the production in China and moving it to, to Portugal, where Zynto-
17. CSCodie Sanchez
  Hmm
18. SGSenada Greca
  ... is now exclusively being produced. Um, and then they proved themselves with their abilities to move product, with their marketing, advertising, with logistics and everything else that comes with running, uh, an apparel company. And uh, and then we trusted them with, with actually working with, with WeRise as well. Um, so they're-
19. CSCodie Sanchez
  Oh, interesting. So all the same team.
20. SGSenada Greca
  Yeah. Yeah.
21. CSCodie Sanchez
  That's incredible.
22. SGSenada Greca
  They're, they're all the same team. And then we have-
23. CSCodie Sanchez
  Do you have another CEO that's not you?
24. SGSenada Greca
  We do, yes, yes.
25. CSCodie Sanchez
  Yeah.
26. SGSenada Greca
  Um, kind of share that role. Um, but then we have hired actual people that are in LA that-
27. CSCodie Sanchez
  Yeah
28. SGSenada Greca
  ... uh, are part of like the immediate team.
29. CSCodie Sanchez
  Do you ever ask Kim for business advice while you give her workout advice?
30. SGSenada Greca
  [laughs] I, um, maybe in passing. Like it hasn't been like super direct. I'm like very like, "Okay, this is what we're doing. This is what we're gonna focus on." [laughs]
1:17:41 – 1:22:47
Embracing Self-Love and Acceptance
1. CSCodie Sanchez
  one thing that maybe they could do-
2. SGSenada Greca
  Mm
3. CSCodie Sanchez
  ... after listening to you today, what would it be?
4. SGSenada Greca
  Lift weights and eat your protein. [laughs]
5. CSCodie Sanchez
  [laughs]
6. SGSenada Greca
  I had those already.
7. CSCodie Sanchez
  I'm gonna put that on my mirror. [laughs]
8. SGSenada Greca
  [laughs] Yeah. Um, no. The one thing that I always like to, to say besides that, um, is do everything from a place of love. And I've said this before, but I just always wanna keep say- saying it. Even, you know, when you're at the point where you're like, "I'm just not happy where, where I'm at. I'm, I'm just not happy with my body," or whatever it is, like start from a place of loving where you are because that will... is the only way to get you where you want to be.
9. CSCodie Sanchez
  Mm.
10. SGSenada Greca
  Yeah.
11. CSCodie Sanchez
  Is that what you remind yourself of about you?
12. SGSenada Greca
  Yes. Mm-hmm. Absolutely.
13. CSCodie Sanchez
  Yeah. Like it's sometimes hard to love yourself?
14. SGSenada Greca
  Mm. Well, yeah. Um, I think I was raised by, by a perfectionist mom. I think that's where I got... You know, she-
15. CSCodie Sanchez
  Mm
16. SGSenada Greca
  ... h- an A mus- a, a [laughs] A- was, uh, was failing, [laughs] you know? So you needed to, to have all As, and if you weren't first, you were last. So, um, that doesn't develop a whole... And, and the praise came very rarely, if at all. So, uh, yeah, it was definitely it's been a learning curve as far as like loving yourself. Um, but I think- Even strength training for me is, was one of those aspects that did help bring that, build that self-confidence and all of the other aspects. You know, kind of like stepping back from myself and looking at all of the things that I have done. You know, like graduating in three years with summa cum laude from, you know, a well-known university, and then going to business school while I was full-time, working full-time. And, you know, it's like, okay, if I were to, like, see all of this a- as, like, somebody's else's resume, not my resume, right? Then I'd be like, "Wow, that's, that's an accomplished person. That person has done some things."
17. CSCodie Sanchez
  Yeah. One of my dearest friends, Shayna, sh- that's what she always reminds me.
18. SGSenada Greca
  Mm.
19. CSCodie Sanchez
  She goes, "You know you're enough, right?"
20. SGSenada Greca
  Mm.
21. CSCodie Sanchez
  Like, "How you are right now, you're just fine." And I'm always like, "Shut up." Then I start tearing up. You know, because it-
22. SGSenada Greca
  [laughs]
23. CSCodie Sanchez
  For perpetual-
24. SGSenada Greca
  Yeah
25. CSCodie Sanchez
  ... perfectionist drivers, for whatever reason, it's never enough.
26. SGSenada Greca
  Mm-hmm.
27. CSCodie Sanchez
  And it's not like-
28. SGSenada Greca
  Mm
29. CSCodie Sanchez
  ... at least, I don't know if it's for you, but for me, it's not that I need more things. It's like-
30. SGSenada Greca
  No