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Jay Shetty Podcast

Kim Kardashian's Personal Trainer Reveals It Only Takes 5 Minutes A Day To TRANSFORM Your Body

Join Jay Shetty as he sits down with Senada Greca, a world-renowned fitness expert and personal trainer to celebrities like Kim Kardashian and Miranda Kerr.

Senada GrecaguestJay Shettyhost

Jul 5, 202459mWatch on YouTube

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CHAPTERS

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Chapter summaries

Introducing Senada Greca and Her Background
Jay Shetty opens the episode with a subscribe appeal and introduces his guest, Senada Greca, founder of WRISE and ZENTOA, who currently works with Kim Kardashian. The two share a brief warm exchange about their connection.
- •Jay frames 2024 as a year to get fitter, stronger, calmer and more courageous
- •Senada is introduced as founder of WRISE and ZENTOA
- •Her past clients include Miranda Kerr and Bebe Rexha, and she now works with Kim Kardashian
- •Jay and Senada describe a soul connection from when they first met
Setting a Fitness Goal: Start Small and Build the Habit
Asked how to begin, Senada advises starting with the smallest attainable step and building a daily habit rather than relying on motivation. She covers making workouts accessible and choosing a time of day that suits your life.
- •Start with 20 minutes, 5 minutes or even one minute
- •Habit, not motivation, carries you through
- •Set up a supportive environment, such as laying out clothes the night before
- •Morning works for many beginners, but the best time is when it is accessible to you
What Can You Accomplish in Five Minutes?
Jay asks what the point of a five-minute workout is, and Senada explains it builds the habit and self-confidence. She gives sample five-minute routines with and without equipment.
- •Five minutes creates a habit even if it produces no visible results
- •Habits may begin forming around 21 days and solidify around 60 to 66 days
- •Keeping the promise to yourself builds self-confidence
- •Squats, deadlifts and rows target the biggest muscles
- •Body-weight options include squats to a seat and hip thrusts, and household objects can add resistance
Senada's Personal Journey from Unhealthy Dieting to Strength
Senada describes being an active child in Albania, then exercising for the wrong reasons as a teenager while dealing with depression and anxiety. A physician who ran marathons suggested getting stronger, which changed her relationship with exercise. She also explains the physical dangers of depleting the body.
- •She was active as a kid but began working out to be as skinny as possible
- •Depression, anxiety and eating disorders surfaced at the same time
- •A physician suggested getting stronger, and strength training changed her mental health
- •Extreme exercise combined with malnourishment harms the body mentally and physically
Why Strength Training Is the Gold Standard for Longevity
Jay asks about the different types of exercise, and Senada explains why she prioritizes strength training while still valuing other modalities. She describes how bone density and muscle mass decline with age and why building them early matters.
- •Her programming includes some HIIT and fun cardio but centers on strength training
- •Strength training builds bone density and muscle mass, which are crucial to longevity
- •Bone density peaks around 25 to 30 and declines faster than it can be built from about 40
- •Muscle mass declines roughly 3 to 8% per decade after 30
- •Women are more prone to osteoporosis, while men's death rate from falls is higher
Common Obstacles: Motivation, Busyness and the After-Feeling
Senada names the biggest obstacles she sees: relying on feelings and claiming to be too busy. She and Jay discuss acting without waiting for motivation, incorporating workouts into daily life, and connecting to how you feel afterward.
- •Treat working out as a non-negotiable, like brushing your teeth
- •Aesthetics come as a byproduct of doing the right things for your body
- •There is always time if you analyze your day, and workouts can be paired with TV
- •Jay notes that good habits feel bad before but great after
- •Avoid all-or-nothing thinking, for example by substituting parts of a meal
Building a Healthy Reward System
Jay asks what the right reward system for fitness is, since many assume it means eating whatever you want afterward. Senada suggests pairing workouts with enjoyable things and healthier substitutions, and mentions the habits expert in her app.
- •Tack something enjoyable onto a habit that is tough to start
- •Rewards can be a show you enjoy or another enjoyable activity
- •Healthier recipe substitutions can satisfy a sweet tooth
- •The WeRise app features habits expert Dr. Gina
The Bulky Misconception and Pre- and Post-Workout Eating
Senada addresses the biggest misconception that women will get bulky from strength training, saying hormones prevent it and the confidence it brings outweighs worries. She then covers what to eat before and after a workout.
- •Women's hormones do not allow the muscle growth men can reach naturally, and you can always back off
- •The feeling of strength and confidence outweighs the misconception
- •Before a workout, eat protein and carbs about 30 to 60 minutes ahead, or train fasted if energized
- •After a workout, have a protein-rich meal with at least 20 grams
- •Total daily intake matters most, especially for beginners
Genetics, Body Fat, and the Role of Cardio
Senada explains that genetics influence physique but never get you out of bed, and that a healthy body fat range matters. She then discusses cardio, its place alongside strength training, and her own marathon experience.
- •Genetics affect muscle gain and where fat is carried, but you can always improve
- •Body fat that is too low disrupts hormones and too high brings cardiovascular and insulin issues
- •Weight loss comes down to calories in versus calories out
- •Strength training before cardio avoids compromising the strength session
- •She ran three marathons but finds strength training more rewarding; the best activity is the one you'll do
Nutrition for Strength Training: Prioritizing Protein
Senada outlines her nutrition approach, centered on protein, and Jay agrees that hitting protein targets is hard. She also describes how she built up to her marathons.
- •Aim for about 0.8 to just over 1 gram of protein per pound of body weight
- •Fill the rest with carbs and fats, favoring complex carbs over refined sugars
- •Fruit and vegetables are fine within your macros
- •Include protein with every meal and even snacks
- •Protein needs rise as we age
Exercise as Medicine for Anxiety and Depression
Senada shares research on muscle loss, fall deaths, and how 150 minutes of weekly activity relieves mood symptoms more than medication or therapy alone. She shares what contributed to her own anxiety and depression and encourages finding comfort in the discomfort of exercise.
- •She cites about 32,000 fall deaths per year, which she says nearly doubled from 2012 to 2021
- •150 minutes of activity per week relieved symptoms by about 42 to 60%, versus 20 to 30% for psychotherapy and pharmaceuticals
- •Neither she nor Jay says to avoid needed therapy or medication
- •Her anxiety and depression came from genetics, moving from Albania, bullying and adult responsibility at 14 or 15
- •She works out every day to avoid those symptoms returning
Steps, Rest Days, and Staying Active All Day
Jay asks about the 10,000 steps benchmark and rest days. Senada says it's a good starting point and that she keeps active every day, because working out doesn't negate sitting most of the day.
- •10,000 to 12,000 steps is a good starting point, but quality steps matter
- •Her rest days involve a long walk or hike rather than full rest
- •Working out for an hour doesn't negate sitting the rest of the day
- •Get up and walk every half hour to hour
- •Jay jokes her rest day is his best workout day
Training Kim Kardashian and Asking Clients How Serious They Are
Senada shares what she has learned from training with Kim, why she took the opportunity, and the first question she asks every new client. Jay relates it to his own coaching experience with committed clients.
- •Kim shows up on time, never complains and pushes through hard sessions
- •Senada wants to send young women a message that strength is beautiful
- •Her first question to clients is how serious they are
- •She frames goals around health and longevity
- •Jay finds committed clients see the best results
Yoga, Pilates, Training Goals and Working Out Without a Trainer
Senada explains how yoga and Pilates complement strength training and that muscle-building and weight-loss workouts need not differ. She then gives tips for progressing alone: increasing weight and using the mind-muscle connection.
- •Yoga and Pilates are great additives but don't build muscle or bone density like lifting
- •Muscle gain versus weight loss differs mainly in caloric deficit, not workouts
- •Increase weight if you can do more reps than the recommended 8 to 12
- •The mind-muscle connection can increase strength and muscle mass
- •Studies show visualizing the muscles working can help
Mind, Self-Talk and Final Five
Senada discusses meditation, journaling, gratitude and starting from self-love rather than self-criticism, with Jay sharing his own struggle with how he spoke to his body. The episode closes with the Final Five rapid-fire questions and where to find her app.
- •Meditation, journaling and gratitude support both mental health and physique goals
- •Negative self-talk about the body undermines results
- •She wants clients to start from love rather than hating a number of pounds
- •Her advice for fitness is to just start, and her worst advice received was to stop lifting weights
- •Her hope for 2024 is to do everything from a place of love

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