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Speaker 1: There's a lot of talk about mindfulness these days, which

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Speaker 1: is fantastic. I mean, we all want to be more

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Speaker 1: present and self aware, more patient, less judgmental. We discuss

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Speaker 1: all these themes on the podcast, but it's hard to

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Speaker 1: actually be mindful in your day to day life. That's

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Speaker 1: your Mind, Change your Life.

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Speaker 2: I started dealing with depression and anxiety at the same time,

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Speaker 2: and working with physicians. You know they're a little bit

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Speaker 2: quick to push medication on you. It wasn't until I

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Speaker 2: found a physician that was running marathons herself who was

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Speaker 2: she suggested actually getting stronger, and when I saw what

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Speaker 2: kind of a difference working out did for my mental

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Speaker 2: health is when everything changed.

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Speaker 1: Hey everyone, I've got some huge news to share with you.

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Speaker 1: In the last ninety days, seventy nine point four percent

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Speaker 1: of our audience came from viewers and listeners that are

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Speaker 1: not subscribed to this channel. There's research that shows that

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Speaker 1: if you want to create a habit, make it easy

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Speaker 1: to access. By hitting the subscribe button, you're creating a

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Speaker 1: habit of learning how to be happier, healthier, and more healed.

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Speaker 1: This would also mean the absolute world to me and

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Speaker 1: help us make better, bigger, brighter content for you and

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Speaker 1: the world. Subscribe right now the number one health and

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Speaker 1: wellness Jay Setti, Jay Sheetty, je Zy Jay Set. Hey everyone,

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Speaker 1: Welcome back to on Purpose, the place you come to

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Speaker 1: to become happier, healthier and more healed. Now in twenty

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Speaker 1: twenty four, I want to help you get fitter, stronger, calmer,

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Speaker 1: and feel like you have more courage. And in order

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Speaker 1: to do all those things, I'm looking for guests, experts,

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Speaker 1: and thought leaders who can help you build different muscles.

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Speaker 1: Today's guest is a friend of mine and she is

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Speaker 1: incredible here to help us get fitter and stronger. I'm

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Speaker 1: speaking about Sonata Greca, a world renowned thought leader in

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Speaker 1: fitness and wellness. Sonata is the founder of we Rise,

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Speaker 1: a female empowerment platform that takes a holistic approach to health, wellness,

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Speaker 1: and personal development. Sonata is also the founder of Zentoa,

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Speaker 1: a women's athletic apparel brand that has outfitted thousands of

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Speaker 1: women around the world. The high performance and stylish active wear.

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Speaker 1: Sonata has been sought after by some of the biggest

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Speaker 1: names in the world. She's trained in Mirandaka Bebbe Rexa,

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Speaker 1: amongst many others, and currently Sonata works with Kim Kardashian.

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Speaker 1: I'm so excited to welcome to the show my friend,

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Speaker 1: an incredible thought leader, Sonata Greca.

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Speaker 3: Sonata, Welcome, Hi, Thank you so much, Thank you for

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Speaker 3: having me here.

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Speaker 1: I am so happy to have you. We've been looking

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Speaker 1: forward to this. I remember when I DMed you a

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Speaker 1: while ago and we got connected. You came over to

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Speaker 1: our home, we were hanging out. You've got to know

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Speaker 1: Radi and I definitely feel like before we dive into

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Speaker 1: the fitness conversation. I felt like there was a sole

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Speaker 1: connection when we met, absolutely and I think that's what

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Speaker 1: made me so excited to have this conversation with you.

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Speaker 2: So thanks, Jam, thank you so much for having me here.

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Speaker 2: I'm so excited. And like you said, there was a

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Speaker 2: spiritual connection with both yourself and Rabi and yeah and honored,

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Speaker 2: So thank you so much for having me Absolutely.

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Speaker 1: Well four is here. We're already a few months in

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Speaker 1: and most likely people have fallen short of some of

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Speaker 1: their fitness goals. Some people might be kind of just

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Speaker 1: holding on. Maybe some people are doing well as well.

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Speaker 1: If someone has fitness goals, if someone has strength goals,

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Speaker 1: how do you start by setting a goal? How do

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Speaker 1: you stop? How do you start?

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Speaker 2: Actually, a great statistic that I just reviewed from the

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Speaker 2: Rearrise app is that people were on average by week

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Speaker 2: doing three and a half workout. So I was like, yes,

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Speaker 2: something is working so far as about a week ago.

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Speaker 2: So hopefully everybody keeps the momentum going. But if you're

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Speaker 2: looking to start, I always say start small. You know,

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Speaker 2: you want to climb that mountain one step at a time,

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Speaker 2: versus you know, doing a day long trip so to speak.

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Speaker 2: So take the smallest step, you know, start with twenty minutes.

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Speaker 2: If we cannot start with twenty minutes, start with five

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Speaker 2: minutes or even one minute, and then build that habit,

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Speaker 2: because it's about creating that consistent habit day after day

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Speaker 2: that will carry you through. You know, a lot of

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Speaker 2: the time we think the motivation is what's needed, and

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Speaker 2: it's it's that habit that we create on a daily basis.

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Speaker 2: So start small, Start with what is attainable. Create a

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Speaker 2: daily calendar and make sure that you're placing hopefully that

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Speaker 2: workout at the same time every day. You're most likely

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Speaker 2: to stick to it. Create an environment that is supportive

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Speaker 2: of you working out. So if you are working out

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Speaker 2: at home, create a little space for yourself with all

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Speaker 2: of your items workout items, and if you're going to

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Speaker 2: the gym, then lay out your workout clothes, lay out

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Speaker 2: your shoes.

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Speaker 3: The night before.

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Speaker 2: Some people actually even wear their workout clothes and just sleep.

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Speaker 2: And because it eliminates another step, So how can you

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Speaker 2: make it more accessible and easy for yourself to accomplish that?

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Speaker 2: And then what is the time of day that does

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Speaker 2: actually work best for you when you feel more energetic

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Speaker 2: there is no specific time that is you know, this

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Speaker 2: is the best time to work out.

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Speaker 3: For whatever reason.

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Speaker 2: It's like what time is best suited for your life

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Speaker 2: and lifestyle. I would suggest, if possible, for most beginners

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Speaker 2: to have it in the morning, so you you know,

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Speaker 2: kind of get it out of the way and don't

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Speaker 2: leave it up to chance. For later in the day

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Speaker 2: things occur, you know, work and kids and a million

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Speaker 2: things that you have to do throughout the day. So

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Speaker 2: if you leave it up to chance, you're most likely

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Speaker 2: are not going to do it. But if you're confident,

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Speaker 2: if you're if you you know, set that time aside,

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Speaker 2: even if it's in the afternoon, which is when I

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Speaker 2: work out myself. That's when I find it that I'm

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Speaker 2: most energetic, and when I find in the afternoon for myself.

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Speaker 2: There is some studies that suggests that the optimal time

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Speaker 2: might be between eleven AM and uh and five p.

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Speaker 2: But again, I say, when is it more accessible to you?

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Speaker 1: That's key absolutely that Let's say someone and I think

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Speaker 1: this is the world we live in today where we

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Speaker 1: look at five minutes and go, what's the point of

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Speaker 1: working out for five minutes? So what's the point of

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Speaker 1: working out for five minutes, Like what can you get

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Speaker 1: in five minutes?

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Speaker 3: You'll start to create a habit.

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Speaker 2: And that's what's key about making fitness long a life

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Speaker 2: long activity, because I see it as not you know,

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Speaker 2: a sprint, it's a lifelong marathon. You want to stay

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Speaker 2: active throughout your entire life for as long as you can.

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Speaker 2: So five minutes is just creating that habit. You won't

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Speaker 2: see drastic results, you might see no results from five minutes,

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Speaker 2: but five minutes today for a week, ten minutes the

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Speaker 2: next week for a week, and then you start building

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Speaker 2: from there again. That makes it just more accessible and

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Speaker 2: creates that habit. And it does take some time for

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Speaker 2: a habit to be especially when it comes to fitness,

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Speaker 2: to to be established. Somewhere between twenty one days might

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Speaker 2: be when you're like starting to create a foundation, but

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Speaker 2: some research shows that it's actually around like sixty sixty

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Speaker 2: six days when you really solidify that habit of working out.

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Speaker 2: So while in the you know, in the immediate term,

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Speaker 2: like it doesn't really provide results, that five minutes will

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Speaker 2: just set you up for success.

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Speaker 1: Absolutely. I think that's such a good point, Like we

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Speaker 1: look at it as like, oh, five minutes doesn't have

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Speaker 1: any value. But you committing to something exactly five minutes

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Speaker 1: a day, every day, and you keeping that promise to

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Speaker 1: yourself exactly turn up every single day. That's what matter

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Speaker 1: is about the five exactly.

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Speaker 2: It builds that self confidence too in yourself. You know,

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Speaker 2: your body listens as in with meditation too. Five minutes

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Speaker 2: might not break you through to where you need to be,

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Speaker 2: but five minutes every day and you're setting up that

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Speaker 2: habit and you're also saying like, yes, I got this,

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Speaker 2: I'm doing it. You know, I'm dedicating five minutes to

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Speaker 2: myself for myself absolutely.

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Speaker 1: So Let's say someone's listening right now and they say,

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Speaker 1: Sonata Jay, I'm with you. I only have five minutes.

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Speaker 1: What do I do with five minutes? What should they

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Speaker 1: do in a five minute work if that's all they

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Speaker 1: have and they're starting out.

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Speaker 2: Yeah, there's five minutes. Just jump on you can. Let's

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Speaker 2: start with the treadmill. You know, we can just warm

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Speaker 2: up for a minute, do maybe a few squads, do

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Speaker 2: some of the basic movements and maybe dead lifts.

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Speaker 3: You know where I'm going to this.

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Speaker 2: It's a little bit more strength training focused for me,

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Speaker 2: but you know, do something to warm you up for

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Speaker 2: a minute or so, and then go into some squads,

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Speaker 2: go into some dead lifts, go into some like major

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Speaker 2: movements that will target some of the biggest muscles in

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Speaker 2: your body. Maybe do some rows, and then you've got

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Speaker 2: a few movements covered.

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Speaker 1: There. Someone's at home and they don't have any gym equipment.

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Speaker 2: And no equipment, you still utilize your body weight. It's

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Speaker 2: perfectly fine to do so, even if you're starting out.

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Speaker 2: Squad to seat, so basically just squat to your seat,

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Speaker 2: stand up, squat to your seat stand up. You can

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Speaker 2: do hip thrust, back of your shoulders on the couch,

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Speaker 2: feed planted on the ground, hip thrust, body weight perfectly fine.

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Speaker 2: Grab a kid, put them on your hips, crust the

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Speaker 2: kit or any object.

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Speaker 3: I'm a big.

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Speaker 2: Believer that you can turn anything around your house into

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Speaker 2: something to work out with at a little bit of

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Speaker 2: extra resistance, and it's doable.

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Speaker 1: Will you always fit and energetic and strong? Was that

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Speaker 1: always been a part of your life or is it

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Speaker 1: something that you had to develop at a certain point.

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Speaker 3: As a kid.

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Speaker 2: I've always been active. I love being outdoors, playing with friends.

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Speaker 2: Whenever I could be outside, I would I would be

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Speaker 2: on trees, picking fruit because you know, in albeing we

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Speaker 2: have to kind of like forge a little bit for

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Speaker 2: ourselves and or like on rooftops, just an active kit.

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Speaker 2: I played sports, so I've always been active, not necessarily

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Speaker 2: like strong, fit, more active into the teenage years. Unfortunately

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Speaker 2: that's shifted where you know, your body changes. So I

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Speaker 2: was trying to deal with this extra way that I

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Speaker 2: was like starting to carry and I started to work

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Speaker 2: out for the wrong reasons, which I would consider is

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Speaker 2: you know, trying to be as skinny as possible, limiting

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Speaker 2: food intake to be as thin as possible. So it

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Speaker 2: shifted in that fashion, and that was not a healthy

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Speaker 2: way to work out. And then you know, I started

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Speaker 2: dealing with depression and anxiety at the same time. I

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Speaker 2: think everything kind of like hit at the same time.

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Speaker 2: And working with physicians, you know, they're a little bit

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Speaker 2: quick to push medication on you, which I did. I

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Speaker 2: did take, but it wasn't until I found a physician

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Speaker 2: that was running marathons herself, we which she suggested, you know,

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Speaker 2: actually getting stronger. And that's what made the biggest difference

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Speaker 2: for me, is gaining that strength working out for the

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Speaker 2: right reasons, which for me at the time were mental.

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Speaker 3: For my mental health.

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Speaker 2: And when I saw what kind of a difference working

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Speaker 2: out did for my mental health whenever, it is when

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Speaker 2: everything changed. Now I was nurturing my body for health

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Speaker 2: versus dieting it to be as skinny as possible. So

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Speaker 2: it has taken the journey of fitness for me has

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Speaker 2: taken a bit of a path, of a different path

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Speaker 2: throughout the years. And then but when I found strength,

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Speaker 2: When I found strength training is when I found the

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Speaker 2: strength in me and I was able to overcome a

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Speaker 2: lot of the things.

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Speaker 3: That were.

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Speaker 2: There were weighing on me, that were affecting me, like

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Speaker 2: depression and anxiety and then eating disorders.

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Speaker 1: We'll go us through how just you know, walk us

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Speaker 1: through the dangers of I guess the way like you

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Speaker 1: said the wrong reasons. Walk us through some of the

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Speaker 1: dangers physically and biologically of what happens to the body

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Speaker 1: when we're starving the body or when we're not really

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Speaker 1: helping ourselves in the right way.

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Speaker 2: Of course, I mean you if you're working and there's

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Speaker 2: there's extremes to everything. So while working out is good,

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Speaker 2: doing workouts to the extreme for hours on and while

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Speaker 2: malnourishing the body can be detrimental to your physic or

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Speaker 2: you're not incorporating those nutrients that your your body needs,

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Speaker 2: so you're depleting yourself to to extreme levels, both with

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Speaker 2: the nutrition and the physical activities.

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Speaker 3: So it's it is not healthy.

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Speaker 2: It's not healthy mentally, it's not healthy physically, your your

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Speaker 2: your body starts to deteriorate. You know, you see your

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Speaker 2: like comes and teeth interior rate, and you know everything

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Speaker 2: else that goes on internally that goes with that. So

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Speaker 2: it is not healthy. It is not healthy. While being

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Speaker 2: thin naturally can absolutely be healthy, there's nothing wrong with that,

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Speaker 2: but when it happens in a forced manner, when you're

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Speaker 2: starving yourself and when you're working out to extremes, that's

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Speaker 2: when it becomes unhealthy.

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Speaker 1: Hey everyone, it's Jay here. My wife and I have

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Speaker 4: a target near you. Walk us through the different types

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Speaker 4: of exercise. You obviously focus on strength training. I want

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Speaker 4: to hear about the benefits of that, but you know,

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Speaker 4: people are trying to make sense of like do I

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Speaker 4: need to do pilarates?

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Speaker 1: Do I need to do yoga? Do I need to

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Speaker 1: do hit workouts? Do I need You know, there's just

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Speaker 1: so much on offer today, especially in LA, but there's

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Speaker 1: so much on offer all over the world. Absolutely, people

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Speaker 1: are just wondering what's going to work. I was telling

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Speaker 1: you earlier that you know, if I'm doing a workout

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Speaker 1: and I'm not seeing progress, either in strength or physique

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Speaker 1: or whatever it may be, then you get discouraged and

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Speaker 1: then you let go of it. So walk us through

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Speaker 1: the different benefits of different exercises and why strength training

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Speaker 1: is a priority for you.

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Speaker 2: In my actual programming, I also incorporate some higher intensity

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Speaker 2: and I try to weave in a little bit of

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Speaker 2: fun cardio. So I do incorporate different modalities. It is

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Speaker 2: not strictly you know, strength training or and it's not

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Speaker 2: power lifting by any means training, but I do incorporate

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Speaker 2: like hit sessions and some cardio because you need I

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Speaker 2: value all of the components, all of the different modalities.

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Speaker 3: But for me, strength training.

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Speaker 2: Is sort of like the golden standard because that is

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Speaker 2: what is going to strengthen your bones, That's what's going

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Speaker 2: to build muscle mass and a vast array of other

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Speaker 2: benefits that not every modality has. You know, strength training

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Speaker 2: is proven to increase, like I said, bone density and

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Speaker 2: muscle mass, which are so crucial to longevity and a

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Speaker 2: healthy longevity. And you know, longevity now has become such

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Speaker 2: a buzzword. And if you could do one thing for

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Speaker 2: your longevity is strength?

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Speaker 3: Is strength train?

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Speaker 1: What's actually happening when we do strength training? Like why

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Speaker 1: does it link to longevity? The bone density is an

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Speaker 1: important part? What else is happening because of strength training?

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Speaker 1: Because what I always hear about is you know, as

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Speaker 1: you get older, if you fall over, you need the

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Speaker 1: strength to pay yourself back up. But like how strength

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Speaker 1: training in other ways really impacting our longevity.

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Speaker 2: Yeah, I mean, because it is our bone. Our bone

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Speaker 2: density max is reached at about age twenty five to thirty,

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Speaker 2: and from there we start to lose bone density, and

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Speaker 2: by the age forty and on, we start to lose

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Speaker 2: bone density faster than we can build it. So then

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Speaker 2: what happens at that point is that when we do fall,

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Speaker 2: we break a hip or a wrist, and then the

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Speaker 2: chances of recovery from that are much less, so that

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Speaker 2: leads to deaths. I think there is like thirty two

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Speaker 2: thousand deaths cost from fall injuries in adults like sixty

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Speaker 2: five and older. And obviously, if you can build and

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Speaker 2: muscles the same way, you start losing after the age

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Speaker 2: of thirty, believe it or not, you start losing muscle

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Speaker 2: mass at about three to eight percent every decade. So

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Speaker 2: that's as sets in incredible. Those are incredible numbers. I mean,

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Speaker 2: at the age thirty is a little bit slower, but

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Speaker 2: then it starts to pick up at forty fifty, and

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Speaker 2: then by sixty is even faster. So if you can

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Speaker 2: build as much as you can in bone and muscle

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Speaker 2: as when you can, that will just help you carry

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Speaker 2: They will help you carry yourself through and healthier in

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Speaker 2: the older years in the later years of life, because again,

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Speaker 2: you can either prevent yourself from falling or you can

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Speaker 2: recover faster from an injury because your bone density is

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Speaker 2: where it is more optimal than it would have been

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Speaker 2: if you hadn't been building that bone mass. And especially

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Speaker 2: for women, women are more prone to ostroporosis, which is

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Speaker 2: bone density laws than men, and by menopause, the numbers

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Speaker 2: are staggering as to that bone density loss. And for men, actually,

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Speaker 2: even though dester porosis is less than women, their causality

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Speaker 2: of death, their death due to falls is higher than women.

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Speaker 2: Oh wow, So I mean a lot of the time,

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Speaker 2: I know, it's like when we're in our twenties or

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Speaker 2: even our thirties, we think of ourselves it's invincible, you know,

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Speaker 2: we've got these amazing bodies. They're incredible, of course, but

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Speaker 2: how do we prepare ourselves now when it is possible

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Speaker 2: for the future ourselves? Our future self will will thank us.

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Speaker 1: This is really powerful stuff, Sonata. This is really going

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Speaker 1: to connect with the audience to hear these reset studies

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Speaker 1: and recognizing the changes that are happening in every decade.

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Speaker 1: Because I think so many of us, like you said,

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Speaker 1: and I remember that. I remember being twenty two years

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Speaker 1: old and thinking I was Superman, right, and thinking nothing

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Speaker 1: could defeat me. And I remember my dad kept telling me,

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Speaker 1: you need to focus on your health. You need to

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Speaker 1: focus on your health, and I was like, I'm healthy,

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Speaker 1: it doesn't matter. And then, you know, when I had

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Speaker 1: a couple of my own personal challenges with health, really

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Speaker 1: kind of stuck with me as to what an investment

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Speaker 1: it needed to be. What are some of the biggest

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Speaker 1: things that you consistently see getting in people's way when

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Speaker 1: they're trying to get fitter and stronger. What are the

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Speaker 1: challenges the most common ones that you see people that

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Speaker 1: you've trained over the years that you find they struggle with.

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Speaker 2: Well, the first one is relying on feelings. A lot

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Speaker 2: of people rely on motivation. I don't feel motivated, So

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Speaker 2: you know, how or how do you get motivated.

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Speaker 3: To work out?

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Speaker 2: A lot of the time, it just I'm not motivated.

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Speaker 2: I don't want to necessarily work out. The coziness of

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Speaker 2: the home is a lot better than you know, getting

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Speaker 2: up and getting moving, But it's we don't rely on that.

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Speaker 2: You know, you take that, you take those feelings, you

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Speaker 2: put them aside, and you put your shoes and you

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Speaker 2: keep going because that's what you do. It's like brushing

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Speaker 2: your teeth. There's no For me, there's no. It's a

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Speaker 2: non negotiable. Working out is a non negotiable, not just

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Speaker 2: for right now, not because of usthetics, but for longevity.

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Speaker 2: Like we were talking about quality longevity, aesthetics come. It's

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Speaker 2: beautiful once you do the things, the right things for

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Speaker 2: your body with nutrition and working out, aesthetics are a

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Speaker 2: byproduct that will come. Because a lot of people take

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Speaker 2: that approach of like wanting to look a certain way,

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Speaker 2: which I find can be motivating, but for it's short lived,

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Speaker 2: especially if the results are taken a little bit longer,

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Speaker 2: which could take longer for some people. But if you

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Speaker 2: are doing it again for those right reasons, for the

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Speaker 2: reasons of like I want to be as strong as

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Speaker 2: I can in this body, so this body can carry

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Speaker 2: me forward in a healthiest possible way for as long

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Speaker 2: as as possible. So that is the biggest one that

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Speaker 2: I face, is like how do you How do I

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Speaker 2: get motivated? How do I stay motivated? It's like act,

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Speaker 2: don't wait for the feelings.

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Speaker 3: Act. The other thing is I'm too busy. I'm too busy.

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Speaker 2: There's always time. I'm sorry, but you can always make

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Speaker 2: time for yourself. You can find that time. A lot

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Speaker 2: of the time we find I'll even there. There's been

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Speaker 2: even arguments back and forth with people on Instagram. You know,

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Speaker 2: I don't have time, yet two hours later they're still

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Speaker 2: responding to that same chain of communication. Well you had

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Speaker 2: two hours right there. You have time. A lot of

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Speaker 2: the time is just analyze your day. Just analyze your

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Speaker 2: day as to where you're you're spending time that you

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Speaker 2: could carve out. Not saying don't watch TV or don't

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Speaker 2: don't be on social media exactly do that? How can

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Speaker 2: you incorporate it incorporated?

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Speaker 3: Exactly?

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Speaker 2: I'm a big, big believer of like not doing all

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Speaker 2: or nothing. So even when it comes to nutrition, it's

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Speaker 2: like you want to eat a burger, fine, just how

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Speaker 2: can you maybe take one of the sides of the

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Speaker 2: bun out?

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Speaker 3: You know what I mean?

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Speaker 2: How can you substitute half of the fries with a salad?

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Speaker 2: I don't don't completely take things out, try to incorporate

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Speaker 2: in your life. So find out there there is definitely

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Speaker 2: always a little bit of time that you can find

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Speaker 2: absolutely Yeah.

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Speaker 1: When going back to the feelings point, yeah, I found

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Speaker 1: that things that are good for me feel bad before, yes,

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Speaker 1: but feel amazing after exactly. And the things that are

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Speaker 1: bad for me, they feel really good before, yeah, but

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Speaker 1: they don't feel so great. And so I'm the same

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Speaker 1: as you. When I wake up in the morning, I

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Speaker 1: often go on a hike. That's like how I like

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Speaker 1: to start my morning.

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Speaker 3: That's very fresh, I'm going out for a while.

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Speaker 1: Yeah, And I like being active, and I don't want

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Speaker 1: to do something too strengo because my day is quite

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Speaker 1: busy exactly. And I found that when I wake up

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Speaker 1: in the morning, I don't want to work out. I

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Speaker 1: don't feel like you, And You're so right that I

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Speaker 1: just have to say to myself, I have to remind myself,

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Speaker 1: but I know how I'll feel after. And when it

437
00:23:54,560 --> 00:23:56,800
Speaker 1: comes to eating a burger, trust me, I want to

438
00:23:56,800 --> 00:23:58,760
Speaker 1: eat a burger all the time and I have to

439
00:23:58,800 --> 00:24:01,280
Speaker 1: run myself, but I know how it's going to feel after.

440
00:24:01,880 --> 00:24:03,760
Speaker 1: And so it's almost like you've got to connect your

441
00:24:03,800 --> 00:24:08,080
Speaker 1: brain to the after feeling, absolutely, because the after feeling

442
00:24:08,160 --> 00:24:09,760
Speaker 1: is so much more what you have to live with,

443
00:24:10,160 --> 00:24:13,080
Speaker 1: because the feeling before kind of comes and go exactly.

444
00:24:13,200 --> 00:24:14,720
Speaker 1: I want to eat burger, eate burg and now I

445
00:24:14,760 --> 00:24:17,480
Speaker 1: don't feel so great. I don't want to work out.

446
00:24:17,520 --> 00:24:19,760
Speaker 1: I ignore working out. I didn't work out. Now I

447
00:24:19,760 --> 00:24:23,000
Speaker 1: don't feel so great, And you're living with that feeling

448
00:24:23,200 --> 00:24:25,960
Speaker 1: after for much longer than you're living with the feeling before.

449
00:24:26,080 --> 00:24:26,560
Speaker 3: Very true.

450
00:24:27,080 --> 00:24:29,360
Speaker 1: True, So that's definitely helped me. And the busy one

451
00:24:29,400 --> 00:24:33,240
Speaker 1: is so true. I mean, I feel like if I

452
00:24:33,400 --> 00:24:36,480
Speaker 1: work out while watching I love watching football soccer highlights

453
00:24:36,480 --> 00:24:38,400
Speaker 1: and miss watching soccer, and I don't get to watch

454
00:24:38,480 --> 00:24:41,639
Speaker 1: it full. I don't get to watch full games anymore

455
00:24:41,640 --> 00:24:43,720
Speaker 1: because there are different timings because I live in LA

456
00:24:44,040 --> 00:24:48,240
Speaker 1: the games are in London or England, and I will

457
00:24:48,320 --> 00:24:51,439
Speaker 1: put on a highlights of the game which are like

458
00:24:51,480 --> 00:24:53,800
Speaker 1: twenty minutes, and I'm like, this is perfect for a

459
00:24:53,840 --> 00:24:57,080
Speaker 1: twenty minute workout. I can watch the highlights, I can

460
00:24:57,160 --> 00:24:58,720
Speaker 1: work out, and it's going to force me to get

461
00:24:58,720 --> 00:25:01,119
Speaker 1: through twenty minutes. If I didn't have the highlights on,

462
00:25:01,400 --> 00:25:03,520
Speaker 1: I know what give up in like six yeah, And

463
00:25:03,560 --> 00:25:05,280
Speaker 1: so when the highlights are on, I know that I'll

464
00:25:05,320 --> 00:25:07,280
Speaker 1: be able to get through a full twenty minute workout,

465
00:25:07,280 --> 00:25:08,920
Speaker 1: which is what I'm trying to do if I'm traveling

466
00:25:09,040 --> 00:25:14,440
Speaker 1: or moving around. So I love that idea of incorporating.

467
00:25:13,560 --> 00:25:16,520
Speaker 2: Things, incorporating thing, And that's true when it comes to

468
00:25:16,560 --> 00:25:20,280
Speaker 2: creating habits that are tough to create in the beginning.

469
00:25:20,960 --> 00:25:24,840
Speaker 2: How can you tack on something that is enjoyable, like

470
00:25:24,920 --> 00:25:28,160
Speaker 2: a little bit of a reward system, And a reward

471
00:25:28,200 --> 00:25:29,960
Speaker 2: system doesn't have to be that I get to eat.

472
00:25:30,040 --> 00:25:33,400
Speaker 3: You know, what is the words?

473
00:25:33,720 --> 00:25:37,600
Speaker 1: What is the right reward system for being fit? Because

474
00:25:37,640 --> 00:25:40,119
Speaker 1: I think a lot of people think it is getting.

475
00:25:40,480 --> 00:25:42,760
Speaker 2: You Yeah, yeah, yeah, you could be you know, like

476
00:25:42,800 --> 00:25:45,159
Speaker 2: you said, you like to watch the highlights, you know,

477
00:25:45,680 --> 00:25:49,480
Speaker 2: a show that you that you enjoy, or another activity

478
00:25:49,520 --> 00:25:52,880
Speaker 2: that's enjoyable, you know, or if you want to treat yourself,

479
00:25:53,000 --> 00:25:57,040
Speaker 2: find maybe when it comes to food, find a healthier option.

480
00:25:57,160 --> 00:25:59,600
Speaker 2: I'm a great believer also in substituting. You know a

481
00:25:59,600 --> 00:26:01,919
Speaker 2: lot of the recipes that I post are I have

482
00:26:01,920 --> 00:26:04,360
Speaker 2: a sweet tooth, a major sweet tooth. So how can

483
00:26:04,400 --> 00:26:08,800
Speaker 2: I create recipes that are healthy, that will satisfy and

484
00:26:08,760 --> 00:26:12,840
Speaker 2: it will taste just as good as the naughty.

485
00:26:14,600 --> 00:26:14,919
Speaker 3: Food.

486
00:26:15,040 --> 00:26:17,159
Speaker 2: So it's just for every person. It could be, it

487
00:26:17,160 --> 00:26:22,080
Speaker 2: could be different. What that reward for them is but

488
00:26:22,200 --> 00:26:25,600
Speaker 2: tack it onto it and you know are in the

489
00:26:25,800 --> 00:26:29,520
Speaker 2: we Rise app we have doctor Gina whose a habits expert,

490
00:26:29,560 --> 00:26:33,120
Speaker 2: habits building expert, one of the I think four leading

491
00:26:34,720 --> 00:26:38,840
Speaker 2: researchers of habits, and she has so much input and

492
00:26:38,920 --> 00:26:44,199
Speaker 2: so much information on how to make habits sustainable. You know,

493
00:26:44,240 --> 00:26:46,840
Speaker 2: I wish I had a doctor pocket Gena.

494
00:26:46,640 --> 00:26:46,840
Speaker 3: That I.

495
00:26:50,080 --> 00:26:54,160
Speaker 2: Ask, Yeah, but yeah, she she'll have such amazing insight

496
00:26:54,240 --> 00:26:56,720
Speaker 2: as to how to create and sustain these habits.

497
00:26:56,880 --> 00:27:00,359
Speaker 1: Yeah, what's the biggest misconception with strength training? What do

498
00:27:00,359 --> 00:27:01,359
Speaker 1: you think people get wrong?

499
00:27:01,800 --> 00:27:06,240
Speaker 2: That woman will get like bulky and big and and gigantic.

500
00:27:06,400 --> 00:27:08,359
Speaker 2: That's like the biggest thing is like I don't want

501
00:27:08,400 --> 00:27:09,919
Speaker 2: to get to bulky. I don't want to get to

502
00:27:10,240 --> 00:27:12,320
Speaker 2: what you hear a lot. That's what I hear a lot.

503
00:27:12,600 --> 00:27:17,360
Speaker 2: And that is a huge misconception because in females, our

504
00:27:17,440 --> 00:27:21,320
Speaker 2: hormones are do not allow us to get to the

505
00:27:21,440 --> 00:27:25,840
Speaker 2: levels that for example, a man's physique can get naturally.

506
00:27:26,520 --> 00:27:32,000
Speaker 2: It is not biologically. There's obviously different levels of hormones

507
00:27:32,000 --> 00:27:36,159
Speaker 2: and different women that will promote growth in some more

508
00:27:36,240 --> 00:27:38,919
Speaker 2: or less than others. But I always say, at the

509
00:27:39,040 --> 00:27:40,720
Speaker 2: very at the end of the day, you can just

510
00:27:40,800 --> 00:27:44,320
Speaker 2: back off, back off if you are feeling But I

511
00:27:44,359 --> 00:27:46,760
Speaker 2: guarantee you that once you start gaining a little bit

512
00:27:46,760 --> 00:27:50,760
Speaker 2: of muscle, you will be addicted. You will because the

513
00:27:51,040 --> 00:27:56,239
Speaker 2: the feeling of strength and confidence that it that it

514
00:27:56,320 --> 00:27:58,960
Speaker 2: gives you, like a stronger body gives you. At least

515
00:27:58,960 --> 00:28:01,120
Speaker 2: for me and for the peeople that I've worked with,

516
00:28:02,040 --> 00:28:05,160
Speaker 2: those feelings that it gives them are far outweigh any

517
00:28:06,200 --> 00:28:10,159
Speaker 2: negative misconceptions. I'm going to say misconception because it is.

518
00:28:10,240 --> 00:28:12,600
Speaker 2: It's you're not going to get big. You're not going

519
00:28:12,640 --> 00:28:14,280
Speaker 2: to get huge, You're not going to be like Hulk.

520
00:28:16,119 --> 00:28:18,920
Speaker 1: I don't. Rady love strength training like it's such a

521
00:28:19,200 --> 00:28:22,200
Speaker 1: passion of hers and she loves that feeling of being

522
00:28:22,240 --> 00:28:25,880
Speaker 1: stronger and loves that feeling of like it's amazing to see.

523
00:28:25,920 --> 00:28:27,920
Speaker 1: Because I think you are right that we have this

524
00:28:28,440 --> 00:28:30,840
Speaker 1: worry that our body is going to change and look

525
00:28:30,880 --> 00:28:32,000
Speaker 1: away that we don't want it to.

526
00:28:31,960 --> 00:28:34,119
Speaker 3: Look yeah yeah, yeah yeah.

527
00:28:34,160 --> 00:28:37,879
Speaker 1: What should someone eat right before a workout and right after,

528
00:28:38,120 --> 00:28:39,680
Speaker 1: especially a strength training workout?

529
00:28:40,000 --> 00:28:44,440
Speaker 2: So before a workout about an hour maybe thirty minutes

530
00:28:44,720 --> 00:28:48,120
Speaker 2: at most, because you only need to close. I would

531
00:28:48,120 --> 00:28:51,800
Speaker 2: eat a combination of protein and carbs, maybe a little

532
00:28:51,840 --> 00:28:58,440
Speaker 2: bit higher in carbs, and then afterwards meal that is

533
00:28:58,520 --> 00:29:01,360
Speaker 2: higher in protein, so at least at least twenty grams

534
00:29:01,360 --> 00:29:04,400
Speaker 2: of protein in that meal after the workout. I mean,

535
00:29:04,400 --> 00:29:07,160
Speaker 2: the studies are a little bit all over the place

536
00:29:07,160 --> 00:29:09,720
Speaker 2: when it comes to this. Obviously, for somebody that's been

537
00:29:09,760 --> 00:29:12,880
Speaker 2: working out for a long time, you're a little bit

538
00:29:12,880 --> 00:29:17,840
Speaker 2: more flexible with that, or for somebody that is trying

539
00:29:17,880 --> 00:29:22,600
Speaker 2: to that is trying to gain muscle mass or weight, again,

540
00:29:23,040 --> 00:29:25,680
Speaker 2: it's a little bit more flexible versus a beginner. Then

541
00:29:25,720 --> 00:29:27,800
Speaker 2: you have to be a little bit more strict with

542
00:29:28,560 --> 00:29:32,760
Speaker 2: strict a little bit more on top of your nutrition

543
00:29:32,960 --> 00:29:34,800
Speaker 2: when it comes to not just before and after, but

544
00:29:34,880 --> 00:29:37,280
Speaker 2: throughout the day and at the end of the day.

545
00:29:37,360 --> 00:29:41,520
Speaker 2: Is what you're consuming throughout the day that is most important.

546
00:29:41,560 --> 00:29:45,240
Speaker 2: So are you're reaching so not so focused because a

547
00:29:45,240 --> 00:29:47,560
Speaker 2: lot of people focus so much on before and after.

548
00:29:48,400 --> 00:29:52,440
Speaker 3: I would start with how do you feel before a workout?

549
00:29:52,440 --> 00:29:53,320
Speaker 3: Do you feel?

550
00:29:53,480 --> 00:29:55,360
Speaker 2: You know, if you're working out in the morning and

551
00:29:55,400 --> 00:30:00,200
Speaker 2: you're energized enough, then feel free to work out out

552
00:30:00,320 --> 00:30:02,560
Speaker 2: on an empty stomach, that's completely fine. And if you

553
00:30:02,560 --> 00:30:05,360
Speaker 2: can carry that energy through. If you feel like you

554
00:30:05,480 --> 00:30:10,200
Speaker 2: need to have a little bit of nutrition beforehand, that's

555
00:30:10,240 --> 00:30:14,120
Speaker 2: great too. It's how do you optimize for yourself? How

556
00:30:14,160 --> 00:30:15,400
Speaker 2: do you optimize for yourself?

557
00:30:15,760 --> 00:30:19,800
Speaker 1: How did genetics play a role in achieving your goals?

558
00:30:20,040 --> 00:30:22,800
Speaker 2: Genetics, they do play a role, a big role in

559
00:30:22,840 --> 00:30:25,959
Speaker 2: the sense that, well, genetics will not get you out

560
00:30:26,000 --> 00:30:30,239
Speaker 2: of bed because a lot of the time, you know,

561
00:30:30,840 --> 00:30:34,840
Speaker 2: people see my physique and say, you know, it's all genetics.

562
00:30:35,320 --> 00:30:37,800
Speaker 2: I actually had to fight against a lot of my

563
00:30:37,920 --> 00:30:42,000
Speaker 2: genetics to get out of bed and work out. I'm

564
00:30:42,040 --> 00:30:48,200
Speaker 2: pretty disposed to the depression and anxiety, so battling those factors,

565
00:30:48,640 --> 00:30:52,080
Speaker 2: that's a genetic factor that goes into play. But then

566
00:30:52,120 --> 00:30:57,120
Speaker 2: when it comes to actual physique building, yes, you'll vary

567
00:30:57,160 --> 00:30:59,840
Speaker 2: as to like the muscle mass that you will put on,

568
00:31:00,520 --> 00:31:04,720
Speaker 2: but you can always improve. You know, there's not let's

569
00:31:04,720 --> 00:31:08,840
Speaker 2: not even bother working out because I don't build bigger muscles.

570
00:31:08,960 --> 00:31:11,560
Speaker 2: You know, you don't even know till you've tried to

571
00:31:11,680 --> 00:31:15,920
Speaker 2: what capacity you can build. Genetics will play a bit

572
00:31:16,040 --> 00:31:20,600
Speaker 2: of of a factor in the body that you're trying

573
00:31:20,640 --> 00:31:22,720
Speaker 2: to achieve. You know, some people will carry a little

574
00:31:22,720 --> 00:31:25,960
Speaker 2: bit more weight around their stomach, so their APPS will

575
00:31:25,960 --> 00:31:31,160
Speaker 2: not be as easily visible as others. So they'll have

576
00:31:31,240 --> 00:31:34,840
Speaker 2: to in a healthy way, potentially diet if they can,

577
00:31:35,040 --> 00:31:41,040
Speaker 2: but to see the visible abdominal abdominal abdominal muscles, not

578
00:31:41,200 --> 00:31:44,880
Speaker 2: that that is a golden standard of anything, just hypothetically

579
00:31:44,920 --> 00:31:47,640
Speaker 2: saying that it will take them longer than others to

580
00:31:47,640 --> 00:31:50,960
Speaker 2: to to achieve that, because again genetics do play a

581
00:31:51,040 --> 00:31:51,600
Speaker 2: role in that.

582
00:31:52,000 --> 00:31:57,320
Speaker 1: Talking about that, what is the health benefit of having

583
00:31:57,520 --> 00:32:01,560
Speaker 1: a lower body fat percentage? What is the goal? Right,

584
00:32:01,600 --> 00:32:03,880
Speaker 1: because we know that people are trying to lower their

585
00:32:03,880 --> 00:32:07,040
Speaker 1: body of percentage in order to have APPS, But what's

586
00:32:07,080 --> 00:32:11,160
Speaker 1: the actual health benefit of having a lower body fed percentage?

587
00:32:11,240 --> 00:32:13,480
Speaker 2: Yeah, and or even with that, you want to maintain

588
00:32:13,520 --> 00:32:16,080
Speaker 2: a healthier one, so you don't want to go too low.

589
00:32:16,280 --> 00:32:17,160
Speaker 3: You don't want to be too high.

590
00:32:17,200 --> 00:32:19,360
Speaker 2: If you're going too low, then your hormone start to

591
00:32:20,240 --> 00:32:23,880
Speaker 2: get messed up, and we don't want to if it

592
00:32:23,880 --> 00:32:26,239
Speaker 2: goes too low, so then we start to you know,

593
00:32:26,400 --> 00:32:29,440
Speaker 2: women will start to miss their period, so it will

594
00:32:29,480 --> 00:32:31,840
Speaker 2: affect them that way. Obviously, that puts a body in

595
00:32:32,200 --> 00:32:35,040
Speaker 2: a little bit of a frenzy. It's not homeostasius anymore.

596
00:32:36,200 --> 00:32:38,240
Speaker 2: When it goes too high, then you're starting to deal

597
00:32:38,280 --> 00:32:44,480
Speaker 2: with cardiovascular issues, you know, insulin resistance and all of

598
00:32:44,480 --> 00:32:48,560
Speaker 2: the things that will then lead to an unhealthier individual.

599
00:32:48,680 --> 00:32:51,720
Speaker 2: So there's a range there that we should be.

600
00:32:51,760 --> 00:32:55,840
Speaker 1: Talking about cardio. You said that you incorporate cardio. Yeah,

601
00:32:55,880 --> 00:32:59,440
Speaker 1: how much is cardio important inn strength training practice and

602
00:32:59,440 --> 00:33:00,600
Speaker 1: how much is it not needed?

603
00:33:00,880 --> 00:33:03,360
Speaker 2: The question would be what are the reasons for adding cardio?

604
00:33:03,440 --> 00:33:05,280
Speaker 2: So are you adding cardio because a lot of people

605
00:33:05,280 --> 00:33:08,000
Speaker 2: think that cardio is what's going to help them lose weights,

606
00:33:08,120 --> 00:33:12,320
Speaker 2: and that's not necessarily that's not true. It's all about

607
00:33:12,360 --> 00:33:15,160
Speaker 2: calories in versus calories out. So if you're talking about

608
00:33:15,200 --> 00:33:18,320
Speaker 2: strictly losing weight, is how many colors are you putting

609
00:33:18,320 --> 00:33:20,880
Speaker 2: in your body and how many calories you're expending. So

610
00:33:20,920 --> 00:33:24,240
Speaker 2: if you're deciding to utilize strength training as a way

611
00:33:24,280 --> 00:33:28,520
Speaker 2: to expand those calories, great, If you're utilizing cardio, greade,

612
00:33:28,560 --> 00:33:31,080
Speaker 2: there is some studies again that suggest that you'll get

613
00:33:31,320 --> 00:33:35,120
Speaker 2: faster into that fat burning phase if you're doing strength

614
00:33:35,120 --> 00:33:39,840
Speaker 2: training before and then cardio after, and also cardio. If

615
00:33:39,840 --> 00:33:43,000
Speaker 2: you're doing strength training also before and cardio after, you're

616
00:33:43,280 --> 00:33:48,000
Speaker 2: you're not compromising your strength training process, as if you

617
00:33:48,040 --> 00:33:52,800
Speaker 2: were to do cardio beforehand, how much cardio That also

618
00:33:52,880 --> 00:33:57,120
Speaker 2: is an individual basis cardio. A lot of people hate cardio.

619
00:33:58,240 --> 00:34:01,960
Speaker 2: So what I try personally to do, I'll incorporated on

620
00:34:02,320 --> 00:34:05,719
Speaker 2: upper body days, so I'll do somewhat of an interval training.

621
00:34:05,760 --> 00:34:08,480
Speaker 2: So I'll do an exercise at upper body focused and

622
00:34:08,520 --> 00:34:12,239
Speaker 2: then thirty seconds to a minute of sprinting, and then

623
00:34:12,280 --> 00:34:15,319
Speaker 2: another you know exercise or set of an upper body

624
00:34:15,400 --> 00:34:18,680
Speaker 2: focused and then So that's how I make it fund

625
00:34:18,680 --> 00:34:22,000
Speaker 2: in my personal training and for everybody in the wee

626
00:34:22,080 --> 00:34:26,399
Speaker 2: Rise app. And obviously if you're wanting to add more

627
00:34:26,480 --> 00:34:31,080
Speaker 2: cardio because you feel like, you know, adding a steady

628
00:34:31,080 --> 00:34:35,359
Speaker 2: state cardio session after a separate day, a separate part

629
00:34:35,480 --> 00:34:38,959
Speaker 2: of the day, because you're wanting to be at more

630
00:34:39,040 --> 00:34:41,479
Speaker 2: of a caloric deficit, that's completely fine.

631
00:34:41,520 --> 00:34:43,719
Speaker 1: As well, it sounds that you don't like cardia.

632
00:34:43,800 --> 00:34:45,320
Speaker 3: I don't love cardia.

633
00:34:47,400 --> 00:34:50,480
Speaker 2: So I ran marathons and that was great. I've run

634
00:34:50,560 --> 00:34:51,480
Speaker 2: three marathons.

635
00:34:51,880 --> 00:34:54,240
Speaker 3: I enjoyed it. You do put your body through.

636
00:34:54,520 --> 00:34:58,719
Speaker 2: A lot, But I have found personally what I've achieved

637
00:34:58,760 --> 00:35:03,000
Speaker 2: through strength training when it comes physically and mentally, has

638
00:35:03,040 --> 00:35:06,880
Speaker 2: been far more rewarding than cardio. There's some you know,

639
00:35:07,000 --> 00:35:09,480
Speaker 2: benefit to cardio in the sense that some people feel

640
00:35:09,680 --> 00:35:13,680
Speaker 2: more of the endorphins and the feel good hormones during

641
00:35:13,760 --> 00:35:16,279
Speaker 2: hit sessions or cardio, So there is a benefit to that.

642
00:35:17,640 --> 00:35:19,920
Speaker 2: And at the end of the day, what is so wild?

643
00:35:20,560 --> 00:35:25,080
Speaker 2: So let's say, while I value strength training, pick your

644
00:35:25,080 --> 00:35:28,320
Speaker 2: poison at the end of the day, or pick your remedy.

645
00:35:28,360 --> 00:35:31,160
Speaker 2: I should say, pick your elixir. You know, what would

646
00:35:31,160 --> 00:35:33,680
Speaker 2: that be for you? As long as you can get

647
00:35:33,680 --> 00:35:36,879
Speaker 2: some activity. And so while there is hierarchies of what

648
00:35:36,920 --> 00:35:38,760
Speaker 2: you want to achieve. So if you want to build muscle,

649
00:35:38,800 --> 00:35:42,719
Speaker 2: strength training really is like the golden standard, right, But

650
00:35:42,840 --> 00:35:47,120
Speaker 2: if you know you absolutely hate it, what is your

651
00:35:47,239 --> 00:35:49,239
Speaker 2: activity of choice at the end of the day.

652
00:35:49,440 --> 00:35:50,840
Speaker 3: Is what I would say.

653
00:35:50,800 --> 00:35:55,280
Speaker 1: Walk me through what your regime was for running the marathons,

654
00:35:55,320 --> 00:35:57,720
Speaker 1: like what did you how did you build up to that,

655
00:35:57,840 --> 00:36:00,520
Speaker 1: what was your practice? What was your work routine and

656
00:36:00,560 --> 00:36:01,840
Speaker 1: the nutrition plend.

657
00:36:01,800 --> 00:36:05,120
Speaker 2: I wish I could say that I followed one of

658
00:36:05,160 --> 00:36:08,440
Speaker 2: the one of the plans because this was quite a

659
00:36:08,520 --> 00:36:13,719
Speaker 2: few years ago. They've kind of build slowly and it

660
00:36:13,880 --> 00:36:18,359
Speaker 2: worked on like hill sprints and you know, just a

661
00:36:18,480 --> 00:36:21,640
Speaker 2: different variety of things that you need.

662
00:36:21,520 --> 00:36:23,080
Speaker 3: To work on when you're running a marathon.

663
00:36:23,120 --> 00:36:26,120
Speaker 2: But it basically started to started with three miles and

664
00:36:26,160 --> 00:36:30,560
Speaker 2: then increased to five miles, and then after a week

665
00:36:30,640 --> 00:36:34,040
Speaker 2: or so, increased so incrementally increasing the length that I

666
00:36:34,040 --> 00:36:38,680
Speaker 2: would run till I got to the marathon. I guess, yeah,

667
00:36:38,719 --> 00:36:41,319
Speaker 2: I never you never run the whole marathon when you're

668
00:36:41,360 --> 00:36:43,480
Speaker 2: doing when you're practicing, it's more like up to like

669
00:36:43,560 --> 00:36:46,680
Speaker 2: eighteen miles. But it was just slowly over time building

670
00:36:47,120 --> 00:36:52,880
Speaker 2: after that end, definitely feeding that that those calories that

671
00:36:52,920 --> 00:36:56,520
Speaker 2: were burning almost couldn't couldn't keep the weight on me

672
00:36:56,600 --> 00:36:57,360
Speaker 2: at that point.

673
00:36:58,160 --> 00:37:00,480
Speaker 3: Yeah, because you're expending so much energy.

674
00:37:00,920 --> 00:37:04,560
Speaker 1: What would you now say is a great nutrition plant

675
00:37:04,560 --> 00:37:07,319
Speaker 1: while someone's strength training, Like what kind of things have

676
00:37:07,360 --> 00:37:11,319
Speaker 1: you found to be really integral and useful to have?

677
00:37:11,560 --> 00:37:13,600
Speaker 1: And then what have you found to be useful to

678
00:37:13,680 --> 00:37:14,120
Speaker 1: leave out?

679
00:37:14,520 --> 00:37:21,120
Speaker 2: Definitely prioritizing protein. So if you're consuming about point eight

680
00:37:21,360 --> 00:37:25,640
Speaker 2: to just a little bit over one gram per pound

681
00:37:25,760 --> 00:37:28,479
Speaker 2: of body weight of protein per day, that's a good

682
00:37:28,560 --> 00:37:32,160
Speaker 2: place to be, and then filling the rest with carbs

683
00:37:32,239 --> 00:37:36,680
Speaker 2: and fats. But that's what I always say, prioritize protein.

684
00:37:36,920 --> 00:37:39,799
Speaker 2: That's what's going to help not just building muscle, but

685
00:37:40,000 --> 00:37:44,680
Speaker 2: just your physiological needs. You know, protein is the building

686
00:37:44,680 --> 00:37:48,719
Speaker 2: block of our body. And what you can leave out

687
00:37:48,840 --> 00:37:53,279
Speaker 2: is the infamous sugars, you know, the refined sugars and

688
00:37:54,560 --> 00:38:01,080
Speaker 2: so op more for complex carbs. I still like eating fruit.

689
00:38:01,160 --> 00:38:04,719
Speaker 2: I know there's been fruit suddenly has become controversial. Like

690
00:38:05,640 --> 00:38:09,600
Speaker 2: if you're eating fruit and vegetables, you're good. Just fit

691
00:38:09,640 --> 00:38:13,719
Speaker 2: into that macro, especially if you're starting out and you

692
00:38:13,880 --> 00:38:17,000
Speaker 2: want to you have a specific goal, It is important

693
00:38:17,040 --> 00:38:21,120
Speaker 2: to find out what your appropriate macros are for the day.

694
00:38:21,160 --> 00:38:24,520
Speaker 2: And macros are the macro nutrients. So what is your

695
00:38:24,800 --> 00:38:29,640
Speaker 2: daily intake of protein, carbohydrates, and fats. But I always

696
00:38:29,880 --> 00:38:31,680
Speaker 2: prioritize protein.

697
00:38:32,120 --> 00:38:33,799
Speaker 1: And with the protein, I mean most of us are

698
00:38:33,880 --> 00:38:35,319
Speaker 1: not getting close to that much.

699
00:38:35,560 --> 00:38:38,680
Speaker 2: The protein of us are not like I said, for

700
00:38:39,320 --> 00:38:44,080
Speaker 2: let's say one hundred and twenty pound person, like a gram,

701
00:38:44,160 --> 00:38:46,960
Speaker 2: so you need one hundred and twenty grams of protein

702
00:38:48,000 --> 00:38:51,799
Speaker 2: or around that per day. So you know they're in

703
00:38:51,880 --> 00:38:55,520
Speaker 2: a piece of like palm of your hand of let's

704
00:38:55,560 --> 00:38:59,600
Speaker 2: say chicken, there's like twenty grams of protein, So you

705
00:38:59,680 --> 00:39:04,080
Speaker 2: need to be a little bit more discerning of your meals,

706
00:39:04,280 --> 00:39:08,680
Speaker 2: So always include protein with every meal and maybe even

707
00:39:08,719 --> 00:39:09,560
Speaker 2: worthier snacks.

708
00:39:09,800 --> 00:39:11,279
Speaker 1: Yeah. I think for most of us it feels like

709
00:39:11,320 --> 00:39:14,239
Speaker 1: protein takes up probably that twenty grams and then we're

710
00:39:14,239 --> 00:39:17,600
Speaker 1: filling the rest, yeah, with carbs, fats, anything else. But

711
00:39:18,239 --> 00:39:20,399
Speaker 1: I've definitely found that when I first learned about that,

712
00:39:20,640 --> 00:39:24,400
Speaker 1: I just couldn't believe how hard it was to actually

713
00:39:24,400 --> 00:39:27,279
Speaker 1: prioritize getting and I'm doing that plant based, which is

714
00:39:27,320 --> 00:39:31,040
Speaker 1: even harder even for my friends who eat me. Even

715
00:39:31,080 --> 00:39:33,080
Speaker 1: they were saying just how challenging it was for them,

716
00:39:33,120 --> 00:39:35,880
Speaker 1: like it's not easy across the board, and so raising

717
00:39:35,920 --> 00:39:36,480
Speaker 1: that up to.

718
00:39:36,480 --> 00:39:40,720
Speaker 2: That, Yeah, yeah, it's important, especially as we age, believe

719
00:39:40,719 --> 00:39:43,719
Speaker 2: it or not, like we need to intake even more protein.

720
00:39:44,320 --> 00:39:47,120
Speaker 1: You shared so much amazing research and studies with us today.

721
00:39:47,120 --> 00:39:49,240
Speaker 1: Are there any others that really come to your mind

722
00:39:49,239 --> 00:39:51,799
Speaker 1: that you think this is really important for women to know?

723
00:39:51,840 --> 00:39:51,920
Speaker 2: What?

724
00:39:52,000 --> 00:39:54,920
Speaker 1: This is really important for strength trainers to know, because

725
00:39:54,920 --> 00:39:56,520
Speaker 1: some of the studies you've shared with us have really

726
00:39:56,560 --> 00:39:57,799
Speaker 1: been powerful.

727
00:39:58,080 --> 00:40:03,080
Speaker 2: Yeah, I mean the muscle loss is huge. The like

728
00:40:03,120 --> 00:40:06,439
Speaker 2: I said, the thirty two thousand deaths per year, which

729
00:40:06,520 --> 00:40:11,640
Speaker 2: actually crazy enough, has has almost doubled from like twenty

730
00:40:11,719 --> 00:40:14,480
Speaker 2: twelve to twenty twenty one, if I believe, if I

731
00:40:14,520 --> 00:40:17,560
Speaker 2: remember correctly, and I wonder what's gone into that, Like

732
00:40:17,680 --> 00:40:21,960
Speaker 2: why there's been such a drastic increase, and like that's

733
00:40:22,080 --> 00:40:25,960
Speaker 2: due to falls during this time, Like maybe we've become

734
00:40:26,080 --> 00:40:31,560
Speaker 2: less we've become less mobile, Maybe there's medications in the

735
00:40:31,600 --> 00:40:35,440
Speaker 2: market that are affecting our bone density. It's actually when

736
00:40:35,480 --> 00:40:40,879
Speaker 2: it comes to depression and anxiety mood disorders, it has

737
00:40:41,000 --> 00:40:44,040
Speaker 2: been found that even as little as one hundred and

738
00:40:44,120 --> 00:40:48,759
Speaker 2: fifty minutes of activity per week can relieve symptoms to

739
00:40:48,800 --> 00:40:52,240
Speaker 2: about forty to sixty percent forty two to sixty percent,

740
00:40:52,920 --> 00:40:58,359
Speaker 2: while as compared to psychotherapy and pharmaceuticals, the numbers are

741
00:41:00,080 --> 00:41:04,000
Speaker 2: twenty percent to thirty percent in relief of symptoms. So

742
00:41:04,160 --> 00:41:08,880
Speaker 2: even the highest the higher upper end limit of pharmacological

743
00:41:09,000 --> 00:41:14,480
Speaker 2: products and psychotherapy doesn't even come close to what you

744
00:41:14,520 --> 00:41:17,719
Speaker 2: can achieve by physical activity. And that's only at one

745
00:41:17,800 --> 00:41:21,319
Speaker 2: hundred and fifty minutes per week. So to me, like

746
00:41:21,400 --> 00:41:24,759
Speaker 2: that's that's mind blowing what you can achieve because and

747
00:41:24,840 --> 00:41:29,000
Speaker 2: I'm not negating the need for psychotherapy or or from

748
00:41:29,120 --> 00:41:33,600
Speaker 2: pharmacological products. Absolutely, you know where it's necessary, but why

749
00:41:34,440 --> 00:41:39,000
Speaker 2: not start with exercising, Like, start there you will achieve

750
00:41:39,760 --> 00:41:43,279
Speaker 2: results that might be even higher than what you can

751
00:41:43,320 --> 00:41:45,400
Speaker 2: do with pharmaceutical products.

752
00:41:45,600 --> 00:41:48,040
Speaker 1: That's like just over twenty minutes a day.

753
00:41:47,960 --> 00:41:50,279
Speaker 3: Yeah, exactly, just over twenty minutes a day.

754
00:41:50,480 --> 00:41:51,239
Speaker 1: That's incredible.

755
00:41:51,320 --> 00:41:52,680
Speaker 3: Yeah, absolutely, that's.

756
00:41:52,560 --> 00:41:56,160
Speaker 1: Pretty amazing to know. Yeah, wow, Like yeah, and the

757
00:41:56,280 --> 00:41:59,600
Speaker 1: difference too, Like you're saying instead of twenty to thirty percent,

758
00:41:59,600 --> 00:42:01,680
Speaker 1: reduced forty to sixty So.

759
00:42:01,800 --> 00:42:06,880
Speaker 3: Absolutely exactly or exactly exactly, that's.

760
00:42:06,920 --> 00:42:09,560
Speaker 1: Yeah, And you're right again, we're not telling anyone not

761
00:42:09,600 --> 00:42:12,319
Speaker 1: to take things that they need to take, but absolutely

762
00:42:12,480 --> 00:42:15,600
Speaker 1: the idea that why not have the full package?

763
00:42:16,000 --> 00:42:17,600
Speaker 3: Exactly? Why not have the full package?

764
00:42:17,640 --> 00:42:19,439
Speaker 2: That's what it is because a lot of the time,

765
00:42:19,600 --> 00:42:25,120
Speaker 2: it can be that psychotherapy or pharmacologics don't necessarily work

766
00:42:25,239 --> 00:42:28,120
Speaker 2: for some people. I think there's some statistics of like

767
00:42:28,160 --> 00:42:32,360
Speaker 2: around forty percent of the people don't experience the relief

768
00:42:32,400 --> 00:42:37,440
Speaker 2: that they need. So either in conjunction or starting with

769
00:42:37,600 --> 00:42:43,000
Speaker 2: an exercise program that will provide significant relief. I mean, firsthand,

770
00:42:43,040 --> 00:42:49,359
Speaker 2: I'm standing here as somebody that has achieved that kind

771
00:42:49,400 --> 00:42:55,279
Speaker 2: of relief without now being on any pharmaceuticals. This is

772
00:42:55,320 --> 00:42:57,520
Speaker 2: why I work out every day. I don't want to

773
00:42:58,200 --> 00:43:03,399
Speaker 2: experience those symptoms of the pression and anxiety and ever.

774
00:43:04,239 --> 00:43:06,000
Speaker 2: So this is why I keep going.

775
00:43:07,239 --> 00:43:10,000
Speaker 1: So powerful, so powerful, so inspiring to hear that as well,

776
00:43:10,040 --> 00:43:13,200
Speaker 1: Thank you, so inspiring to hear that. What was it

777
00:43:13,239 --> 00:43:15,879
Speaker 1: for you that was causing that? Where was that coming from?

778
00:43:15,920 --> 00:43:17,000
Speaker 1: For you? Personally?

779
00:43:18,520 --> 00:43:22,839
Speaker 2: It's been I mean, there's so many factors. I think

780
00:43:23,040 --> 00:43:26,759
Speaker 2: when you're talking about being anxiety in the question experiencing that,

781
00:43:26,880 --> 00:43:32,120
Speaker 2: I think some of it is genetic. Some of it

782
00:43:32,160 --> 00:43:37,759
Speaker 2: is being a teenager and moving countries, going from Albania

783
00:43:37,880 --> 00:43:42,120
Speaker 2: to the United States and completely in a new world,

784
00:43:42,880 --> 00:43:48,200
Speaker 2: a new space. My family didn't know English at the time.

785
00:43:48,239 --> 00:43:50,120
Speaker 2: I was the only one that did, so I had

786
00:43:50,160 --> 00:43:52,799
Speaker 2: to support them. So I had to assume the role

787
00:43:52,920 --> 00:43:55,719
Speaker 2: of an adult at a fairly young age. So I

788
00:43:55,760 --> 00:43:58,520
Speaker 2: was fourteen fifteen at the time where I had to

789
00:43:58,920 --> 00:44:01,680
Speaker 2: become an adult in my family. So I think there's

790
00:44:02,520 --> 00:44:07,680
Speaker 2: a cornucopia of like things that that kind of came

791
00:44:07,719 --> 00:44:13,600
Speaker 2: together for me to experience anxiety and depression and trying

792
00:44:13,600 --> 00:44:16,280
Speaker 2: to fit in and not you know, being a foreigner

793
00:44:16,360 --> 00:44:20,640
Speaker 2: at the time, and the teenager and being bullied and

794
00:44:20,800 --> 00:44:26,040
Speaker 2: made fun of all kind of let pave the path

795
00:44:26,080 --> 00:44:30,359
Speaker 2: a little bit for me to experience that. And I

796
00:44:30,400 --> 00:44:33,360
Speaker 2: do feel for for for teenagers, and I do feel

797
00:44:33,440 --> 00:44:40,040
Speaker 2: for the the generation that is that that is living

798
00:44:40,120 --> 00:44:41,280
Speaker 2: through through these times.

799
00:44:41,320 --> 00:44:43,799
Speaker 3: It's not easy. It's not easy, but.

800
00:44:46,440 --> 00:44:51,479
Speaker 2: Find find find comfort in that discomfort of working out

801
00:44:52,160 --> 00:44:55,319
Speaker 2: and in that physical activity because it will help.

802
00:44:55,640 --> 00:44:58,000
Speaker 1: Absolutely. Thank you for sharing that. Thank you so much.

803
00:44:58,760 --> 00:45:00,640
Speaker 1: I wanted to talk to you a bit about steps.

804
00:45:00,960 --> 00:45:02,920
Speaker 1: What's your take on the ten thousand steps.

805
00:45:04,080 --> 00:45:06,680
Speaker 2: It's a good place to start, Like I said, like walking,

806
00:45:06,719 --> 00:45:12,440
Speaker 2: that's great, ten to twelve thousand. My dad does it

807
00:45:12,480 --> 00:45:16,920
Speaker 2: every day, is committed to it. It's a good starting point.

808
00:45:16,960 --> 00:45:19,040
Speaker 2: It's a good starting point, but it's how you make

809
00:45:19,080 --> 00:45:21,920
Speaker 2: those steps quality quality steps.

810
00:45:22,600 --> 00:45:24,759
Speaker 1: You know, do you work out every day of the

811
00:45:24,800 --> 00:45:26,400
Speaker 1: week most days?

812
00:45:26,560 --> 00:45:27,120
Speaker 3: But I don't.

813
00:45:28,480 --> 00:45:31,120
Speaker 2: I find that it is great to keep yourself active,

814
00:45:31,120 --> 00:45:33,640
Speaker 2: even if it's something light. So if I'm not working out,

815
00:45:34,080 --> 00:45:37,040
Speaker 2: I'll go for a long walk or a hike. I

816
00:45:37,080 --> 00:45:39,960
Speaker 2: think it's so important to keep ourselves active because we

817
00:45:40,040 --> 00:45:43,040
Speaker 2: do end up spending most of the day sitting. So

818
00:45:43,280 --> 00:45:47,200
Speaker 2: even working out for an hour a day if you

819
00:45:47,280 --> 00:45:51,200
Speaker 2: spend most of your day sitting, it doesn't negate that sitting.

820
00:45:51,800 --> 00:45:54,520
Speaker 2: So it is important, even speaking like throughout the day

821
00:45:54,560 --> 00:45:56,960
Speaker 2: to get up and take a little bit of a walk,

822
00:45:57,040 --> 00:45:57,880
Speaker 2: like every half.

823
00:45:57,640 --> 00:45:58,680
Speaker 3: An hour, every hour.

824
00:45:59,440 --> 00:46:01,959
Speaker 2: So I do. I do try to keep active every

825
00:46:01,960 --> 00:46:04,719
Speaker 2: single day. So if I'm not doing a full workout,

826
00:46:04,960 --> 00:46:06,520
Speaker 2: I'll go for a walk like et cetera, hike.

827
00:46:06,640 --> 00:46:09,719
Speaker 1: No days are days are? I love it.

828
00:46:09,800 --> 00:46:11,560
Speaker 3: A body in motion stays in motion.

829
00:46:12,440 --> 00:46:14,360
Speaker 1: No, I know what you mean. It's it's so interesting

830
00:46:14,400 --> 00:46:19,040
Speaker 1: how much, Yeah, staying sedentary is the cause of so

831
00:46:19,160 --> 00:46:21,920
Speaker 1: many of our issues. We had doctor darsh and Sean

832
00:46:22,040 --> 00:46:24,520
Speaker 1: a few months back, and he talked about the idea

833
00:46:24,560 --> 00:46:29,120
Speaker 1: of just how much our quality of life changes because

834
00:46:29,760 --> 00:46:32,959
Speaker 1: we're not getting up from our seats all day, whether

835
00:46:33,160 --> 00:46:36,319
Speaker 1: at our desks or work or wherever else it may be.

836
00:46:36,960 --> 00:46:38,920
Speaker 1: And so I love what you're saying about the idea

837
00:46:38,920 --> 00:46:41,400
Speaker 1: of moving, even if it's not a full workout exactly.

838
00:46:41,680 --> 00:46:45,560
Speaker 1: Your rest day is my best workout day, basically basically

839
00:46:45,640 --> 00:46:48,239
Speaker 1: my ideal work day. She's like, I go on a

840
00:46:48,320 --> 00:46:50,120
Speaker 1: hike when I'm not working out, and I'm like, here,

841
00:46:50,160 --> 00:46:53,359
Speaker 1: I am going. My hike is my workout. I love

842
00:46:53,440 --> 00:46:56,440
Speaker 1: that you do you work out.

843
00:46:57,120 --> 00:47:01,080
Speaker 3: You just told me you're into calisthenics.

844
00:47:01,160 --> 00:47:05,239
Speaker 1: Yeah, that's so funny. I love it. One thing I

845
00:47:05,239 --> 00:47:08,120
Speaker 1: wanted to dive into about as we're coming to her

846
00:47:08,160 --> 00:47:12,680
Speaker 1: close here is you train some of the most well

847
00:47:12,680 --> 00:47:15,680
Speaker 1: known people in the world who seem to work really hard. Obviously,

848
00:47:15,760 --> 00:47:18,520
Speaker 1: Kim's been on the show and we always see Kim

849
00:47:18,600 --> 00:47:22,200
Speaker 1: posting you and you guys training together. What have you

850
00:47:22,320 --> 00:47:24,680
Speaker 1: learned about training with her? What have you learned about

851
00:47:24,680 --> 00:47:25,839
Speaker 1: her from training with her?

852
00:47:26,120 --> 00:47:29,200
Speaker 2: So one thing that I've learned about Kim with training

853
00:47:29,239 --> 00:47:31,040
Speaker 2: with her, it's her dedication.

854
00:47:31,560 --> 00:47:32,040
Speaker 1: She is.

855
00:47:32,080 --> 00:47:35,560
Speaker 2: She shows up, shows up on time, and it's ready

856
00:47:35,600 --> 00:47:40,399
Speaker 2: to go. Never does she complain or backs away from

857
00:47:40,440 --> 00:47:42,200
Speaker 2: something that I put her through, and I put her

858
00:47:42,239 --> 00:47:44,320
Speaker 2: through a lot.

859
00:47:43,640 --> 00:47:47,000
Speaker 3: She never backs away. She always pushes through.

860
00:47:47,280 --> 00:47:47,480
Speaker 1: Well.

861
00:47:48,320 --> 00:47:49,400
Speaker 3: Is very impressive.

862
00:47:49,480 --> 00:47:51,640
Speaker 1: I'm not surprised she did say her workout was one

863
00:47:51,640 --> 00:47:52,680
Speaker 1: of her favorite things.

864
00:47:52,880 --> 00:47:54,680
Speaker 3: She's very dedicated for sure.

865
00:47:54,920 --> 00:47:56,960
Speaker 1: Yeah, and you guys get organized right if she has

866
00:47:56,960 --> 00:47:59,960
Speaker 1: a shoot coming up or she's got a specific out

867
00:48:00,040 --> 00:48:02,400
Speaker 1: fit to wear for an event, like you get really.

868
00:48:02,320 --> 00:48:04,600
Speaker 3: We dial it in. We dial it in.

869
00:48:08,120 --> 00:48:10,200
Speaker 2: I did, and I ended up staying here for a

870
00:48:10,239 --> 00:48:11,720
Speaker 2: little bit longer.

871
00:48:11,360 --> 00:48:13,840
Speaker 3: Than I was Yeah, I was expected.

872
00:48:14,000 --> 00:48:15,799
Speaker 1: What was it like when you first resear and said

873
00:48:15,840 --> 00:48:17,239
Speaker 1: I need you to come over? What was that like?

874
00:48:17,320 --> 00:48:18,360
Speaker 1: What was that conversation?

875
00:48:18,560 --> 00:48:18,640
Speaker 2: Like?

876
00:48:18,960 --> 00:48:20,240
Speaker 3: Yes, I'll be there.

877
00:48:22,080 --> 00:48:28,000
Speaker 2: Because obviously it is Kim, But I believe in working

878
00:48:28,080 --> 00:48:30,920
Speaker 2: with these people that have such high influence because of

879
00:48:30,960 --> 00:48:33,920
Speaker 2: the impact that they will have on the larger population.

880
00:48:34,760 --> 00:48:37,200
Speaker 2: So if they can send if through them, I can

881
00:48:37,200 --> 00:48:41,640
Speaker 2: send a message of strength for women. So strength is beautiful,

882
00:48:41,680 --> 00:48:44,680
Speaker 2: strength is confidence, whatever that looks like. Strength doesn't have

883
00:48:44,800 --> 00:48:48,000
Speaker 2: to come with big muscles, you know. But if I

884
00:48:48,040 --> 00:48:52,040
Speaker 2: can send a message of strength to especially young women,

885
00:48:52,680 --> 00:48:53,919
Speaker 2: then to me, I've done.

886
00:48:53,960 --> 00:48:55,480
Speaker 3: My purpose is fulfilled.

887
00:48:55,800 --> 00:48:58,440
Speaker 1: It's beautiful. What's the first thing you asked someone when

888
00:48:58,480 --> 00:49:00,960
Speaker 1: they come to you, anyone that comes to work with you,

889
00:49:01,000 --> 00:49:02,200
Speaker 1: what's the first thing you ask them?

890
00:49:02,680 --> 00:49:04,160
Speaker 3: How serious are you about this?

891
00:49:05,280 --> 00:49:05,520
Speaker 1: Right?

892
00:49:05,680 --> 00:49:05,919
Speaker 2: Yeah?

893
00:49:06,320 --> 00:49:07,440
Speaker 1: Great question about this?

894
00:49:07,680 --> 00:49:10,279
Speaker 2: Like, you know, are you going to give me a

895
00:49:10,360 --> 00:49:14,520
Speaker 2: day here and there? Because that's just not going to

896
00:49:14,560 --> 00:49:19,200
Speaker 2: achieve anything for you or myself. So you have to

897
00:49:19,239 --> 00:49:23,640
Speaker 2: be serious about your help. And I like to make

898
00:49:23,680 --> 00:49:26,279
Speaker 2: it even though somebody comes to me saying that they

899
00:49:26,320 --> 00:49:29,040
Speaker 2: need to look a certain way. I always try to

900
00:49:29,120 --> 00:49:31,719
Speaker 2: make it about help and longevity.

901
00:49:32,000 --> 00:49:34,440
Speaker 1: Yeah, it's similar in coaching. Actually, whenever I take on

902
00:49:34,480 --> 00:49:37,440
Speaker 1: a client, I found that clients who are willing to

903
00:49:37,520 --> 00:49:42,400
Speaker 1: dedicate and commit time exactly see phenomenal results. Other clients

904
00:49:42,440 --> 00:49:47,240
Speaker 1: that I have met for two hours a day every

905
00:49:47,360 --> 00:49:49,959
Speaker 1: day for two years, and other clients that have met

906
00:49:50,080 --> 00:49:52,880
Speaker 1: twice a week, thrice a week for three to six months.

907
00:49:52,960 --> 00:49:55,080
Speaker 1: And then I have someone who's like kind of checking

908
00:49:55,120 --> 00:49:57,960
Speaker 1: in once a month, kind of checking in once a quarter, cancel,

909
00:49:58,120 --> 00:50:01,480
Speaker 1: doesn't have and you just start to know notice, And

910
00:50:01,760 --> 00:50:05,520
Speaker 1: it's hard because it's not that someone is not wanting

911
00:50:05,560 --> 00:50:07,560
Speaker 1: to work hard, or it's not that they're a bad

912
00:50:07,640 --> 00:50:11,480
Speaker 1: person or right persons, just people have different discipline levels.

913
00:50:12,000 --> 00:50:15,000
Speaker 1: But it's like, in order to really see an impact

914
00:50:15,000 --> 00:50:16,560
Speaker 1: and see the results, there has to be that.

915
00:50:16,480 --> 00:50:18,640
Speaker 3: Committment, that commitment. Absolutely.

916
00:50:18,960 --> 00:50:21,600
Speaker 1: You talked about the purpose of strength training. What is

917
00:50:21,640 --> 00:50:25,640
Speaker 1: the purpose of workouts like pilates and yoga and other forms.

918
00:50:25,680 --> 00:50:28,040
Speaker 1: What is the purpose of those kind of workouts compared

919
00:50:28,080 --> 00:50:28,800
Speaker 1: to strength training?

920
00:50:29,120 --> 00:50:32,840
Speaker 2: They like I said, I respect and utilize, have utilized

921
00:50:32,880 --> 00:50:35,839
Speaker 2: myself all modalities. You know, I love yoga, but I

922
00:50:35,880 --> 00:50:39,800
Speaker 2: think there are great additives. They're a great in addition

923
00:50:39,880 --> 00:50:44,960
Speaker 2: to strength training because they will not most likely build

924
00:50:45,680 --> 00:50:49,799
Speaker 2: muscle mass in the way that strength training can. They

925
00:50:49,840 --> 00:50:53,080
Speaker 2: will build maybe endurance. They will build some endurance, They'll

926
00:50:53,120 --> 00:50:57,720
Speaker 2: build flexibility and some strength, but not to the level

927
00:50:58,040 --> 00:51:03,680
Speaker 2: that lifting weights will will not so in the way

928
00:51:03,800 --> 00:51:09,320
Speaker 2: that lifting weights will build your bone density. Yoga and pilates,

929
00:51:09,400 --> 00:51:12,200
Speaker 2: unless you're doing some crazy yoga or mulatti, is that.

930
00:51:13,960 --> 00:51:15,560
Speaker 3: They will not do that.

931
00:51:16,200 --> 00:51:21,320
Speaker 2: But again, there is a great place and time. In addition,

932
00:51:21,480 --> 00:51:25,360
Speaker 2: I believe to strength training to incorporate yoga and pilates.

933
00:51:25,800 --> 00:51:29,040
Speaker 1: What's the difference in the workout you prescribe to someone

934
00:51:29,080 --> 00:51:31,920
Speaker 1: who wants to gain muscle versus someone who wants to

935
00:51:31,920 --> 00:51:33,400
Speaker 1: lose weight through strength training.

936
00:51:33,560 --> 00:51:35,960
Speaker 2: They don't have to be the same at all. They

937
00:51:36,000 --> 00:51:38,480
Speaker 2: could be one and the same, because again, at the

938
00:51:38,560 --> 00:51:43,720
Speaker 2: end of the day, when you're building muscle, you're challenging yourself.

939
00:51:43,760 --> 00:51:47,000
Speaker 2: You're challenging your muscles with a weight that you're lifting,

940
00:51:47,480 --> 00:51:51,680
Speaker 2: which is expanding calories, and that's what you need in

941
00:51:51,719 --> 00:51:54,759
Speaker 2: weight loss as well. You need expenditure of calories that

942
00:51:55,120 --> 00:51:59,520
Speaker 2: but at a caloric deficit. So that's the only changing

943
00:51:59,520 --> 00:52:03,400
Speaker 2: component is that caloric deficit. So it's more in the

944
00:52:03,480 --> 00:52:07,880
Speaker 2: nutrition versus in the workouts. I mean there is you know,

945
00:52:07,960 --> 00:52:10,920
Speaker 2: you can work out, you can challenge yourself with the

946
00:52:11,000 --> 00:52:14,799
Speaker 2: duration of the workout and then maintain your nutrition. Or

947
00:52:14,840 --> 00:52:20,200
Speaker 2: you can eat less basically so be at a deficit

948
00:52:20,600 --> 00:52:23,440
Speaker 2: in calories and then lose weight. So it doesn't have

949
00:52:23,520 --> 00:52:26,920
Speaker 2: to be any difference there. It's just how you manage

950
00:52:27,040 --> 00:52:28,720
Speaker 2: nutrition versus output.

951
00:52:29,160 --> 00:52:31,239
Speaker 1: Got it, got it? And if you're working out on

952
00:52:31,280 --> 00:52:34,560
Speaker 1: your own without a trainer, it's much harder. How do

953
00:52:34,600 --> 00:52:36,759
Speaker 1: you know what to add to make you more challenging

954
00:52:37,160 --> 00:52:40,280
Speaker 1: to continue to get stronger or to continue to shift

955
00:52:40,280 --> 00:52:42,319
Speaker 1: because I find like most people are working out without trying,

956
00:52:42,320 --> 00:52:44,399
Speaker 1: and of course they can use the we rise at

957
00:52:44,400 --> 00:52:46,680
Speaker 1: the Yeah, have that that's what we rise up.

958
00:52:46,920 --> 00:52:47,080
Speaker 4: Yeah.

959
00:52:47,160 --> 00:52:49,960
Speaker 2: Absolutely, So I'll give you the guideline if you'll give

960
00:52:49,960 --> 00:52:52,920
Speaker 2: you the workouts. What you can do on your own

961
00:52:53,280 --> 00:52:56,680
Speaker 2: is challenge yourself with the weights that you're lifting. So

962
00:52:56,880 --> 00:53:01,640
Speaker 2: if for example, the recommended reps are between eight and twelve,

963
00:53:01,880 --> 00:53:04,920
Speaker 2: when you get to that eight or ten, nine, ten

964
00:53:05,000 --> 00:53:07,240
Speaker 2: twelve rep, like, how are you challenged?

965
00:53:07,239 --> 00:53:08,719
Speaker 3: Can you do ten more?

966
00:53:08,760 --> 00:53:10,560
Speaker 2: If you're doing ten more after that, or if you

967
00:53:10,600 --> 00:53:13,000
Speaker 2: can't do you're doing you're doing two little weights, so

968
00:53:13,040 --> 00:53:15,080
Speaker 2: you need to increase the weight. That's why you have

969
00:53:15,120 --> 00:53:18,319
Speaker 2: to keep in mind. I also value strongly that mind

970
00:53:18,400 --> 00:53:23,239
Speaker 2: muscle connection, so truly thinking about the working muscle. Let's

971
00:53:23,280 --> 00:53:27,080
Speaker 2: actually studies that show that if you are thinking of

972
00:53:27,080 --> 00:53:31,680
Speaker 2: the muscles that you're working, then that actually creates the

973
00:53:31,800 --> 00:53:35,040
Speaker 2: muscle gets bigger. There is their studies to that. So

974
00:53:35,120 --> 00:53:38,520
Speaker 2: if you are slowing down the movement thinking about the

975
00:53:38,600 --> 00:53:41,239
Speaker 2: muscles that you're working, I sometimes try to touch you

976
00:53:41,280 --> 00:53:44,000
Speaker 2: know this is working. It sends that signal from your

977
00:53:44,840 --> 00:53:47,239
Speaker 2: brain to the muscle that hey, we're working here, we're

978
00:53:47,280 --> 00:53:52,320
Speaker 2: working here, and that will increase strength, will increase muscle mass.

979
00:53:52,360 --> 00:53:55,080
Speaker 1: Actually, yeah, I've heard about that, seeing the idea of

980
00:53:55,080 --> 00:53:56,959
Speaker 1: people almost doing weights in their mind.

981
00:53:57,040 --> 00:53:57,799
Speaker 3: Yeah yeah, yeah.

982
00:53:57,840 --> 00:54:01,560
Speaker 2: There are studies that simply did that without any weight

983
00:54:01,600 --> 00:54:05,480
Speaker 2: lifting and they found a significant difference.

984
00:54:06,239 --> 00:54:09,000
Speaker 3: Yeah. Yeah, that's the power of the mind is incredible.

985
00:54:09,320 --> 00:54:11,319
Speaker 1: What else have you done for the power of the

986
00:54:11,360 --> 00:54:14,440
Speaker 1: mind to affect your body? Like, what other practices have

987
00:54:14,520 --> 00:54:16,920
Speaker 1: you taken on at a mental or spiritual level that

988
00:54:16,960 --> 00:54:20,719
Speaker 1: you feel have positively impacted your physical health well.

989
00:54:20,760 --> 00:54:26,279
Speaker 2: Meditation is huge in my opinion, for mental health, but

990
00:54:26,440 --> 00:54:30,240
Speaker 2: also if you're wanting to visualize certain results. I feel

991
00:54:30,239 --> 00:54:33,360
Speaker 2: like whenever I've been in a place where I needed to,

992
00:54:33,440 --> 00:54:39,960
Speaker 2: I've competed, for example, in bodybuilding competitions in the beginning level,

993
00:54:40,400 --> 00:54:42,839
Speaker 2: so that I found when it came strictly to like

994
00:54:42,880 --> 00:54:46,960
Speaker 2: the physique, if you are it's basically manifestation, you know,

995
00:54:47,120 --> 00:54:51,879
Speaker 2: at that cellular level, when you're thinking about the way

996
00:54:51,920 --> 00:54:56,840
Speaker 2: that you want to look, or feel or present yourself.

997
00:54:57,120 --> 00:55:00,359
Speaker 2: So meditation is huge. I try to incorporate that every

998
00:55:00,440 --> 00:55:06,919
Speaker 2: day journaling. I am also gratitude. Every night before going

999
00:55:06,960 --> 00:55:09,160
Speaker 2: to bed, I practice gratitude.

1000
00:55:09,239 --> 00:55:11,239
Speaker 3: Not sure how that relates to the physique, but it

1001
00:55:11,280 --> 00:55:15,320
Speaker 3: relates to the mental ass for your body absolutely absolutely.

1002
00:55:15,400 --> 00:55:17,400
Speaker 1: I had to learn that. I had to learn that

1003
00:55:17,480 --> 00:55:20,960
Speaker 1: I definitely was very grateful for my mind and my

1004
00:55:21,040 --> 00:55:23,840
Speaker 1: intelligence and my abilities, but it always felt like my

1005
00:55:23,880 --> 00:55:27,840
Speaker 1: body was letting me down, and that negative approach to

1006
00:55:27,880 --> 00:55:32,280
Speaker 1: my own body only made my body let me down more. Absolutely,

1007
00:55:32,280 --> 00:55:34,000
Speaker 1: It's like someone in your life. If you feel like

1008
00:55:34,080 --> 00:55:36,840
Speaker 1: that person in your life always lets you down, guess.

1009
00:55:36,600 --> 00:55:39,240
Speaker 3: What they're going to let you down because you're gonna look.

1010
00:55:39,080 --> 00:55:42,080
Speaker 1: For that, yeah, exactly. And so I was always talking

1011
00:55:42,080 --> 00:55:45,279
Speaker 1: to my body subconsciously in that way where I was like, oh,

1012
00:55:45,280 --> 00:55:47,479
Speaker 1: my mind is amazing, but my body lets me down,

1013
00:55:48,239 --> 00:55:48,799
Speaker 1: and that my.

1014
00:55:48,880 --> 00:55:52,520
Speaker 2: Words that we use are so important, you know, just

1015
00:55:53,400 --> 00:55:57,000
Speaker 2: in the in this recent journey that is shared about

1016
00:55:57,800 --> 00:56:01,480
Speaker 2: before with you, that was one of the big lessons

1017
00:56:01,520 --> 00:56:05,719
Speaker 2: that I learned, is the way that sometimes we talk

1018
00:56:05,800 --> 00:56:08,000
Speaker 2: to ourselves. The words that we use, whether they're out

1019
00:56:08,000 --> 00:56:12,000
Speaker 2: loud or even just spoken in silence to ourselves are.

1020
00:56:11,960 --> 00:56:15,399
Speaker 3: Huge, are huge. So if you tell yourself, you know, like.

1021
00:56:17,280 --> 00:56:19,879
Speaker 2: I hate my body, like I want to change this,

1022
00:56:20,080 --> 00:56:22,960
Speaker 2: like I hate I don't know, like my stomach. Like

1023
00:56:23,040 --> 00:56:25,440
Speaker 2: that's not coming from a place of love, we are

1024
00:56:25,520 --> 00:56:28,800
Speaker 2: less likely to achieve results if they're if that's coming

1025
00:56:28,840 --> 00:56:33,000
Speaker 2: from a place of negative sentiments towards yourself. I always

1026
00:56:33,000 --> 00:56:35,640
Speaker 2: that's another thing that I always try to impart on

1027
00:56:35,760 --> 00:56:38,799
Speaker 2: whoever I'm working with, especially in person, is like I

1028
00:56:38,840 --> 00:56:42,719
Speaker 2: want us to start from a place of love for ourselves,

1029
00:56:42,800 --> 00:56:46,000
Speaker 2: not from I need to lose twenty pounds, because that

1030
00:56:46,040 --> 00:56:49,080
Speaker 2: again comes from like I hate this twenty pounds that's

1031
00:56:49,120 --> 00:56:53,439
Speaker 2: on me. But yeah, starting from a place of love

1032
00:56:53,480 --> 00:56:57,320
Speaker 2: for wherever we were at and for I want to

1033
00:56:57,360 --> 00:56:59,320
Speaker 2: do this because I want to become a healthier version

1034
00:56:59,360 --> 00:57:00,000
Speaker 2: of myself.

1035
00:57:01,040 --> 00:57:03,920
Speaker 1: Fantastic, Sonata has been so informative talking to you today.

1036
00:57:03,920 --> 00:57:06,480
Speaker 1: I feel like there's been so many great insights that

1037
00:57:06,560 --> 00:57:08,840
Speaker 1: we can I think I'm going to be pulling on

1038
00:57:08,880 --> 00:57:12,080
Speaker 1: a lot of your insights to gain drive and gain

1039
00:57:12,160 --> 00:57:15,640
Speaker 1: focus to connect back in with my body because a

1040
00:57:15,640 --> 00:57:17,240
Speaker 1: lot of what you've shared with me has made me

1041
00:57:17,280 --> 00:57:20,240
Speaker 1: realize just how important strength training is, especially in my

1042
00:57:20,360 --> 00:57:23,760
Speaker 1: third is where I am now and how important it's

1043
00:57:23,800 --> 00:57:25,480
Speaker 1: going to be long term, even if I don't feel

1044
00:57:25,520 --> 00:57:28,439
Speaker 1: it right now. So thank you so much. We end

1045
00:57:28,520 --> 00:57:31,360
Speaker 1: every episode with a final five. These have to be

1046
00:57:31,400 --> 00:57:35,680
Speaker 1: answered in one word or one sentence, and so Sonati Grecor,

1047
00:57:35,760 --> 00:57:38,520
Speaker 1: these are your final five. The first is what is

1048
00:57:38,560 --> 00:57:42,760
Speaker 1: the best health or fitness advice you've ever heard or received?

1049
00:57:43,240 --> 00:57:47,480
Speaker 2: Well, the advice not necessarily Well, it's the best advice

1050
00:57:47,520 --> 00:57:51,840
Speaker 2: ever was to stay true to myself and to my uniqueness.

1051
00:57:52,200 --> 00:57:54,480
Speaker 2: So I don't think it necessarily has to deal with

1052
00:57:54,840 --> 00:57:58,880
Speaker 2: that's the first part, but it's to embrace your unique

1053
00:57:58,960 --> 00:58:03,160
Speaker 2: self and stay true to it. The advice that I

1054
00:58:03,200 --> 00:58:07,160
Speaker 2: would give when it comes to fitness, So it would

1055
00:58:07,160 --> 00:58:09,040
Speaker 2: be to just start, just start.

1056
00:58:09,760 --> 00:58:12,800
Speaker 1: Second question, what is the worst advice you've ever had

1057
00:58:12,920 --> 00:58:13,480
Speaker 1: or received?

1058
00:58:15,400 --> 00:58:20,760
Speaker 2: Stop lifting weights? He'll get you to be masculine and bulky.

1059
00:58:21,960 --> 00:58:25,840
Speaker 2: That's yeah, yeah, at the end of the day, it's also.

1060
00:58:27,920 --> 00:58:30,480
Speaker 3: Let's not judge people for how they want to look.

1061
00:58:30,880 --> 00:58:33,000
Speaker 2: You know, if they want to appear a certain way,

1062
00:58:33,080 --> 00:58:36,280
Speaker 2: if that's what drives them, that's what they want.

1063
00:58:37,120 --> 00:58:37,880
Speaker 3: Let's allow.

1064
00:58:38,240 --> 00:58:41,320
Speaker 1: Question number three, what's your hope for people in twenty

1065
00:58:41,360 --> 00:58:41,919
Speaker 1: twenty four?

1066
00:58:42,840 --> 00:58:45,720
Speaker 2: Just to do everything from a place of love, whatever

1067
00:58:45,800 --> 00:58:51,400
Speaker 2: that is. So whether it's working out, nutrition, or anything

1068
00:58:51,440 --> 00:58:53,880
Speaker 2: in their life, just start from a place of love

1069
00:58:54,160 --> 00:58:56,840
Speaker 2: for themselves and for everybody around them.

1070
00:58:57,240 --> 00:58:59,280
Speaker 1: Question number four, what's the first thing you do in

1071
00:58:59,280 --> 00:59:00,960
Speaker 1: the morning and the last thing you do atnight?

1072
00:59:02,240 --> 00:59:07,160
Speaker 2: First thing I meditate? Last thing I say my gratitudes beautiful?

1073
00:59:07,600 --> 00:59:10,000
Speaker 1: And fifth and final question, if you could create one

1074
00:59:10,160 --> 00:59:13,040
Speaker 1: law that everyone in the world had to follow, what

1075
00:59:13,080 --> 00:59:13,600
Speaker 1: would it be?

1076
00:59:14,600 --> 00:59:17,200
Speaker 2: I would say because this was one of my biggest

1077
00:59:17,960 --> 00:59:22,360
Speaker 2: lesson was to allow. I don't know if it makes sense,

1078
00:59:22,440 --> 00:59:25,560
Speaker 2: but one of the biggest lessons for me recently was

1079
00:59:25,640 --> 00:59:32,720
Speaker 2: to allow and stop being so much needing to control everything.

1080
00:59:34,000 --> 00:59:36,240
Speaker 2: So maybe this is more on a personal level, but

1081
00:59:38,160 --> 00:59:41,440
Speaker 2: I think if we allow for the good in our

1082
00:59:41,520 --> 00:59:46,200
Speaker 2: life or the love for the right type of circumstances,

1083
00:59:46,760 --> 00:59:48,600
Speaker 2: I think there's so much to gain from that.

1084
00:59:49,680 --> 00:59:51,840
Speaker 1: It's beautiful, Sonata, Thank you so much.

1085
00:59:52,120 --> 00:59:52,560
Speaker 3: Thank you.

1086
00:59:53,440 --> 00:59:56,360
Speaker 1: Everyone's been listening or watching. Sonata's app is the we

1087
00:59:56,800 --> 01:00:01,040
Speaker 1: Rise app. We can find fitness and helped it and practices,

1088
01:00:01,280 --> 01:00:03,080
Speaker 1: and of course if you don't already, you can follow

1089
01:00:03,120 --> 01:00:06,800
Speaker 1: her on Instagram at at Sonata dot greca. Please go

1090
01:00:06,840 --> 01:00:09,360
Speaker 1: and follow her right now for more fitness tips, for

1091
01:00:09,480 --> 01:00:12,200
Speaker 1: great workouts, to get you started, to get you going.

1092
01:00:12,520 --> 01:00:15,280
Speaker 1: I want twenty twenty four to be a year you're stronger, fitter,

1093
01:00:15,440 --> 01:00:17,880
Speaker 1: and better, and Sonata is going to be a big

1094
01:00:17,920 --> 01:00:20,120
Speaker 1: part of making that happen. Thank you so much, Sad again,

1095
01:00:20,160 --> 01:00:20,440
Speaker 1: thank you.

1096
01:00:20,720 --> 01:00:21,360
Speaker 3: I appreciate it.

1097
01:00:21,480 --> 01:00:22,560
Speaker 1: Energy, I'm so grateful.

1098
01:00:22,760 --> 01:00:24,800
Speaker 3: Thank you so much. Thank you for having me here.

1099
01:00:24,960 --> 01:00:26,880
Speaker 3: I truly appreciate it. Thank you, thank you.

1100
01:00:27,200 --> 01:00:30,320
Speaker 1: If you love this episode, you'll enjoy my conversation with

1101
01:00:30,400 --> 01:00:34,400
Speaker 1: Megan Trainer on breaking generational trauma and how to be

1102
01:00:34,520 --> 01:00:36,439
Speaker 1: confident from the inside out.

1103
01:00:36,600 --> 01:00:39,360
Speaker 3: My therapist told me stand in the mirror, naked for

1104
01:00:39,400 --> 01:00:40,000
Speaker 3: five minutes.

1105
01:00:40,080 --> 01:00:41,760
Speaker 1: It was already tough for me to love my body,

1106
01:00:41,800 --> 01:00:44,920
Speaker 1: but after the C section scar with all the stretch marks.

1107
01:00:44,960 --> 01:00:47,000
Speaker 3: Now I'm looking at myself like I've been hacked.

1108
01:00:47,120 --> 01:00:49,200
Speaker 1: But day three, when I did it, I was like,

1109
01:00:49,360 --> 01:00:50,760
Speaker 1: you know what, her thigh is a cute