Episode 467: Senada Greca: Why Women Fear Weights (And How She Built 6M Followers)

Why are women still afraid of strength training? Fitness phenom Senada Greca joins me on the Habits and Hustle podcast to share how she has spent years proving that lifting weights won't make you bulky - it'll make you powerful. We discuss why cardio culture is holding women back, reveal her exact weekly workout routine, and break down the psychological barriers keeping people from the gym. Plus, Senada shares what it was really like training Kim Kardashian full-time, why she works out barefoot, and her thoughts on trendy wellness practices like fasting and cold plunges for women. Senada Greca is a fitness trainer and entrepreneur with over 6 million Instagram followers. She's the founder of the WeRise fitness app and former personal trainer to Kim Kardashian. Originally from Albania, she holds degrees in business and transitioned from pharmaceutical sales to become one of social media's most trusted fitness voices. What We Discuss: (01:00) Fitness Entrepreneur's Journey to Success (07:58) Transitioning From Cardio to Strength Training (15:49) Maximizing Strength Training Efficiency and Frequency (23:49) Optimizing Strength Training and Foot Health (32:09) Overcoming Fitness Excuses and Consistency (41:35) Importance of Fitness and Nutrition (48:18) Daily Routine and Healthy Eating (01:01:10) Impact of Fasting and Cold Plunges (01:08:13) Maximizing Strength Training Variety and Progress (01:19:05) Incorporating Pilates and Strength Training (01:25:53) Powerful Networking and Positive Energy …and more! Thank you to our sponsors: Momentous: Shop this link https://www.livemomentous.com/?srsltid=AfmBOorDUIZz3psr1Qsq_n1yE8_6JTq_QUFabOO9lH65HDEXCIoJOPLj and use code Jen for 20% off Therasage: Head over to therasage.com http://therasage.com/ and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com http://truniagen.com/ and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www http://www/.magicmind.com http://magicmind.com//jen and use code Jen at checkout. Bio.me: Link to daily prebiotic fiber here https://bio.me/?utm_source=Jennifer, code Jennifer20 for 20% off. David: Buy 4, get the 5th free at davidprotein.com/habitsandhustle http://davidprotein.com/habitsandhustle. Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Senada Greca: Website: WeRise app https://www.werise.xyz/homev2?fbclid=PAZXh0bgNhZW0CMTEAAadcjnNNyXH96jouqI7y5C023FOrBNci9B8Yem2YfSHGTpKLb_V0_wuvh12POQ_aem_-eksliej1aoRJP5Jb_6Lfg Instagram: @senada.greca https://www.instagram.com/senada.greca/

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Hi guys, this is Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:07Jen Cohen?

  Before we dive into today's episode, I first want to thank our sponsor Therasage. Their Trillight Panel has become my favorite biohacking thing for healing my body. It's a portable red light panel that I simply cannot live without. I literally bring it with me everywhere I go. And I personally use their red light therapy to help reduce inflammations in places in my body where honestly, I have pain. You can use it on a sore back, stomach cramps, shoulder, ankle. Red light therapy is my go-to. Plus, it also has amazing anti-aging benefits, including reducing signs of fine lines and wrinkles on your face, which I also use it for.

• 0:49Jen Cohen?

  I personally use Therasage Trillight everywhere and all the time. It's small, it's affordable, it's portable, and it's really effective. Head over to therasage.com right now and use code BBOULDED for 15% off. This code will work site-wide. Again, head over to therasage, T-H-E-R-A-S-A-G-E.com and use code BBOULDED for 15% off any of their products.

• 1:30Jen Cohen?

  You guys, I'm excited, I'm really excited about today's episode podcast because of what I do. I have someone who I've been following forever and probably all of you guys follow her as well. Her name, well, I would hope you do because she's so great. But how do you pronounce her name? I don't want to get it wrong. Sonata. Sonata, okay, good. Sonata Greca. Okay, so I just want to make sure. Sonata Greca is on the podcast. She is just like an entrepreneur, a fitness just phenom, in my opinion. She puts out the best workouts. And you know what else you do really amazing? Your food, like the food that you do, that like all your recipes, like to make things that are less calories, healthier, that's

• 2:10Jen Cohen?

  Actually, how I even started to follow you wasn't even the fitness stuff. Isn't that funny?

• 2:13Speaker 00

  It is funny, and a lot of people actually approached me and they're like, you know, I love your recipes. And I'm like, really? That's like a newer development.

• 2:20Jen Cohen?

  Really?

• 2:21Speaker 00

  It started that way, but I guess, yeah, a lot of people just

• 2:23Jen Cohen?

  Yeah, because it's that's

• 2:24Speaker 00

  love the recipes.

• 2:25Jen Cohen?

  Amazing. It's not that new because I've been like watching it.

• 2:28Speaker 00

  No, I was just saying as far as like where it started, it was all fitness based. And then the recipes slowly started to creep in and, and, and, you know, they blow up for most of the part, you know, most of the time.

• 2:39Jen Cohen?

  Because they're easy.

• 2:41Speaker 00

  They are.

• 2:41Jen Cohen?

  And they're healthy and they're, they're a great alternative to things that are like fattening for you.

• 2:47Speaker 00

  Yeah.

• 2:48Jen Cohen?

  But your fitness stuff, okay, so this is, she, how many followers do you even have now? Like six, seven million?

• 2:54Speaker 00

  Six point one million. Yeah, just cost a point one, six point one million.

• 2:59Jen Cohen?

  Oh, my God. That's crazy. And let, let's start from the beginning because now, you know, we, you trained Kim Kardashian. You've trained a bunch of celebrities, whatever, but you were already, you, you already were very well known even before Kim Kardashian and all that. How did you even, because you came from like the business world, like you were in finance and all that. How did you even like start in the fitness business? Like, what was the transition? And why did you make fitness your business? And then how did you, how did you kind of try like become such a like phenom on social media?

• 3:33Speaker 00

  Well, thank you for

• 3:35Jen Cohen?

  No, it's true.

• 3:35Speaker 00

  considering me a phenom. Um, fitness movement has always kind of been a part of my life. It's always helped me through, I'm sure, you know, maybe you've seen it out there and I've been open about it, but it helped, has helped me through me overcoming depression, anxiety and eating disorders. So it's always been close to my heart. It's always, I've been an active child and I found joy in movement. The business aspect of it was more, okay, we need to, to make money and make a living and promoted by, by family. Okay, these are the things that you need to do. There be a doctor, a business person or a lawyer. Right. And, you know, I chose the business route. I was great at numbers and chose that path.

• 4:18Speaker 00

  Got my undergraduate in three years, got my master's degree in one year while working full time. So it was successful, but just wasn't happy. I wasn't fulfilled in that role. So I decided one day to put out there all of my workouts, the things that had helped me for so long, become a stronger, confident, more confident version of myself and it helped me overcome so many things. Like I said, depression, anxiety, eating disorders. And I saw that there was such a need out there for true useful workouts for my content. And I didn't do like, here's three exercises and I didn't hold back.

• 4:57Speaker 00

  Every day I posted my exact workouts, which started to accumulate a following pretty fast, I would say. And I was able to then going from just putting all of my workouts, this free content that somebody could just follow and not need to purchase anything, to then launching a more streamlined program that somebody could do to achieve the results that they wanted, along with meal plan and nutrition planning. And then was able to let go of my nine to five job, which at the time had gone from finance to diagnostic sales. I got into pharmaceutical sales and diagnostic sales because again, there was a part of me that always wanted to be close to that, to the health aspect of somebody.

• 5:42Speaker 00

  My dad was a doctor back in Albania, so that always was close to my heart. And I thought that being in that world would somehow get me close to helping patients, but it really wasn't very impactful. And then this was my way of impacting people in health and wellness by stepping into the role that I serve today.

• 6:07Jen Cohen?

  Because you've been doing it, and by the way, we've been holding on to these things.

• 6:10Speaker 00

  I know.

• 6:10Jen Cohen?

  We didn't even do it yet. Okay, so I was so excited to have you, seriously, like this has never happened because I've had everyone on the show and like because of what, like I said, I just love, like love that you're here. We forgot this. Okay, so we do these shots because we want people to be focused and alert while they're on the show. So we do these like very healthy shots by Magic Mind. Now they just came out with a new version. I think I gave it to you.

• 6:35Speaker 00

  Yeah.

• 6:36Jen Cohen?

  It's the free and that one is no caffeine. So you don't want caffeine?

• 6:40Speaker 00

  I don't really do caffeine.

• 6:41Jen Cohen?

  Ever?

• 6:42Speaker 00

  Besides cacao or like matcha, I don't really do coffee.

• 6:45Jen Cohen?

  Okay, good. Well, then it works for you.

• 6:46Speaker 00

  Yeah, perfect. Or caffeine in that sense. I guess, I guess cacao has some caffeine, but it's in the morning.

• 6:50Jen Cohen?

  Exactly.

• 6:51Speaker 00

  It affects my sleep.

• 6:52Jen Cohen?

  No, no, no, no.

• 6:52Speaker 00

  But yeah, no, these all look really good.

• 6:54Jen Cohen?

  No, it's great. This is, have you never, you've never had one?

• 6:57Speaker 00

  No, I've never had one.

• 6:58Jen Cohen?

  All right. So this is what we do.

• 6:59Speaker 00

  I keep my supplements at minimum, if at all, but you know.

• 7:02Jen Cohen?

  Okay. Well, then this would be a good one for you.

• 7:04Speaker 00

  Whenever you need it, yeah.

• 7:05Jen Cohen?

  So wait, we, we do a little here?

• 7:07Speaker 00

  Smells really good.

• 7:07Jen Cohen?

  I'm telling you, it's really good. I would never be forcing my guests to do something that I wouldn't, that I don't love because these, why?

• 7:15Speaker 00

  And I wouldn't take anything.

• 7:17Jen Cohen?

  It's really tasty.

• 7:18Speaker 00

  If I looked at the ingredients, was like, yeah, I'm not gonna do that just because.

• 7:21Jen Cohen?

  No, no, exactly.

• 7:22Speaker 00

  Then it's good.

• 7:23Jen Cohen?

  And well now, and so everyone, well, not everyone, but almost everyone says that they are like much more focused and it's not like a jittery one. It's just late, it's literally just like a steady energy. And so, anyway, so we do these things just for fun. And so you let me know now afterwards if you feel, if you feel anything. I actually haven't done the free one. That just came today like an hour before you got here. So I want to know if it actually does anything.

• 7:47Speaker 00

  All right.

• 7:47Jen Cohen?

  Because I always do the like.

• 7:48Speaker 00

  Or maybe you'll notice, you'll be like, okay, she's, she's making more sense now.

• 7:51Jen Cohen?

  I know, right, right, right. She said, she sounds brilliant now, no. Okay. So I was going to say to you, it was really, you know, social media really is like the wild west and there's so many people on there. And the fact that you have like really stood out, why do you think that people have gravitated and there's been such traction with your page? Other than other pages? Do you think that you were involved in doing it before, like for, for so many years prior? Like, when did you actually start the whole process?

• 8:20Speaker 00

  Yeah.

• 8:21Jen Cohen?

  And is it just because you were just so consistent, like you, that you think? Like, what do you, what is your?

• 8:26Speaker 00

  Yeah, I think, I think you hit, hit it on the head when you said consistent. Like consistency, I think has been one of the key ingredients. I have since 2019, probably not taken more than one day off from posting on social media or, you know, filming for posting for social media. It's just been that consistency and always providing value, not just, you know, not just throwing out. Content just to to to fill a page, but providing that it's always been kind of like the questions that I ask myself, like, is it gonna add value? Is it gonna be useful to somebody? Is it maybe perhaps entertained to some degree? What is the purpose behind it? And, you know, I think that's what's made it take off, so to speak.

• 9:11Speaker 00

  And from the very beginning of 2019, I just provided as much content as I can, as I could for my own workouts every single day, seven days a week. That's crazy. So, but that's not even that long. So you you haven't been doing it for that long, six years? As far as like be having a presence on social media, on Instagram, because that's my biggest platform. It's, yeah, since 2019, I've always been active before that. But in 2019, I decided that I need to share my gift, if you will, with the world. That's insane. So like, in six years, you went from like zero to six million people? From like 2000, from having, from posting just like personal things, a picture here

• 9:53Speaker 00

  and there randomly, to now, okay, I'm gonna be committed to doing this every day, no matter what, you know, whether I was away on a sales meeting that started at 8:00 AM and we had been up till midnight or 2:00 in the morning and still having to get up at 4:35 in the morning to film, having no sort of following to speak of, kind of like being a little embarrassed in the hotel gym while there's coworkers around looking at me filming myself, like, what are you doing? But I just kind of like, as shy as as a person as I've been, I kind of was able to shut that down and just commit to myself, that this and to to the audience, I started to

• 10:37Speaker 00

  accumulate that this, what I was going to do no matter what. Is it mostly women who follow you? Or is it like, what's your demo? Because. There, there is a small percentage of men, but it is mostly, mostly women. Yeah. Like, I'm curious, is it mostly, what's the age bracket who follow you? From the biggest age bracket is from like 25 to 45. And there is a little bit under, a little bit over.

• 11:00Jen Cohen?

  Right, right, right.

• 11:01Speaker 00

  The biggest age bracket.

• 11:03Jen Cohen?

  Because I would think like, because I'm in my 40s, like you're such an inspiration for women. Like, because people are like, how do I look like that?

• 11:11Speaker 00

  And it is slightly like that higher.

• 11:13Jen Cohen?

  Yeah, of course, because, well, not of course, but like, because you, like, you give great, your exercises are always different. You don't do the same thing. You don't always use equipment. You give, it's very versatile. So, which is what I like about you.

• 11:27Speaker 00

  Yeah, I think that's the other thing too, while the page took off, is because I provided novelty. Because working out for a lot of people, we, as people, as humans, we need novelty. Like, that's one of our basic needs is novelty. And sure, there's people that can do the same thing day in and day out, and there's nothing wrong with that, with doing squats or DLs, like the basics. But if you start to introduce novelty, then it just becomes a lot more fun, besides it being effective. Because I'm not taking and throwing you for a loop and just doing one day, you know, squats and another day, I don't know, jumping jacks is like squats, but what other forms of equipment can you utilize to make that same movement? Just a little bit more interesting.

• 12:09Jen Cohen?

  Well, because I want to know what your exact daily routine is, of course. But, and also, you're not, you're like a strength, which is why I love it. Like, you're really, you promote the idea of like being strong. And I think that message is great for women. But women are really scared of weight still. It's crazy. Like, people who know, know, but there's still these, a lot of, a lot of women are cardio junkies, you know? And it's really hard to kind of get away from the cardio. It's a psychological thing.

• 12:38Speaker 00

  It is. I mean, it's been ingrained in us for so long. So, it is something, you know, I don't blame most women for doing cardio, because it's almost like the generational detail that's been passed down. And what you see, maybe what they've seen for so long portrayed out there, you know, aerobics. And then you correlate strength training to perhaps bodybuilding-only images. And that's not, you know, that's not true. That's not, you're, as I always say, like, you're not going to get to that. That bulkiness level of a pro bodybuilder. Because first of all, I mentioned this before, like, there's, there's so much work that goes into it. And perhaps when you're at like this, this extreme level of, of competitive bodybuilding,

• 13:23Speaker 00

  there's other things that are being utilized. And most women are not going to get to the bulkiness level that, that they picture, you know? And then there's genetics, you know? I am thankful to, to, to have had been gifted good genetics, I think.

• 13:38Jen Cohen?

  I'm glad that you said that because people never say that and it's true.

• 13:41Speaker 00

  But genetics without the work is nothing, you know? You could take, you know, somebody with the same genetics, but if they don't put the work, it's not, that's not going to yield anything. But, but you're right, for so long, we've been just shoved kind of down our throats like cardio, cardio. Cardio and, and then we fear not just the bulk, but maybe we fear injury from, from, from working out. And once you start to learn like the benefits of, of strength training, and you start to learn proper form, not only does it get almost like addicted, like the feeling that you get in your body, like you tell me, you know? But also, you know, then you start to promote all these other positive aspects, like gaining more confidence. And then, you know, if you think down the road, like the longevity, quality longevity aspect,

• 14:26Speaker 00

  because it's not like we only want to live longer, we want to live longer, better.

• 14:30Jen Cohen?

  Better, right.

• 14:31Speaker 00

  Yeah.

• 14:31Jen Cohen?

  Funny thing is, I think you get more injuries with cardio than you do with strength training, which is the irony. Like, I, I'm one of these people where I, I know intellectually, right? Like how mu- how important weights are. But I don't get the same endorphin or the same high from when I run. However, running breaks down your lean muscle. It does, it like, you get like, your body does not, your body composition is, I think, much, much different than when you just purely focus on strength training. You actually don't look as good when you're, when you're a cardio junkie. Like, and so how, would you tell people, or especially women, when they are cardio junkies? How can they psychologically transition themselves into?

• 15:18Jen Cohen?

  Strength training to get all those benefits because it's one thing to know. It's another thing to actually be able to execute because of what they've. But it's been so ingrained in us for so long.

• 15:29Speaker 00

  Yeah, I think it just takes, just takes trying it out, just takes. Almost leaving aside all the notions that you've been told, that you've been taught about. What strength training feels like or is like versus cardio. So now you're going with the preformed conception into it. I would say I understand like what running does to you. I used to run marathons and I used to, you know, get those endorphins. But I also know how much it broke down my body and it broke down. You know, the fat even in my face, like my face got really thin and. Yeah, and my knees were hurting at the time and, you know, I now lift for years and I don't have any of those pains that I used to get from.

• 16:10Jen Cohen?

  You probably look better.

• 16:11Speaker 00

  Yeah, I feel better.

• 16:13Jen Cohen?

  Yeah.

• 16:13Speaker 00

  And so there's no like, you know, I can talk all day about. How important strength training is to longevity, to your hormones and. How actually a lot of cardio affects those things negatively. You can talk about strength training and like Alzheimer's and how beneficial it is, especially for women, because. Two out of three people with Alzheimer's are women. So I, but some, I feel like there's this disconnect still and non-acceptance. Because again, that's like that, that psychology has been so ingrained. So all I say, just give it a try and go in with almost a clean slate. And perhaps even try to, to talk yourself into like, yes, I'm, I might still get those endorphins.

• 16:56Speaker 00

  Because I, I do get endorphins from strength training is because I don't have that notion. That preformed concept in my head that strength training is not going to give me those endorphins. Almost like go in as a, with a beginner's mindset, with a blank slate and see what that does for you. And, and I also, when I do strength train, I'm not taking. Super long breaks in between, not that that's not beneficial, you can do that. I, I incorporate a lot of supersets, so my body is always moving and kind of also besides strength training, getting into that. Cardio zone as well, so keeping that level consistent and, and, and it does get me into that hyped up mode, if you will.

• 17:37Jen Cohen?

  Yeah, so just like, so like, just to tell my audience, like, kind of like, expand on that, like, what is the best and most efficient, effective way to strength train? When you don't have a ton of time, but you are, you, you are now committed to, you know, to doing it. What's the best way to do it? How often a week should we be strength training? To, to like, get the most for the, for the least? Like, you know, biggest bang for our buck, so to speak.

• 18:05Speaker 00

  Yeah, I mean, at the absolute minimum, I'd say three, four days a week of strength training. I aim to do at least five days a week of strength training and then I'll have my one or two days to just do things that I, that are fun, whether it's like a full body workout circuit that, you know, or run or other things that they, that you might find enjoyable. Like you said, cardio or running, like, include that. That's like your, the, the, the joy, finding the joy in that movement.

• 18:36Jen Cohen?

  No one finds joy. I don't find joy in it, do you? I hate it, but it's like punishment for me, but.

• 18:41Speaker 00

  But afterwards.

• 18:42Jen Cohen?

  I know.

• 18:44Jen Cohen?

  I always think of things of like, how I feel after, not how I feel before.

• 18:48Speaker 00

  Exactly, because in the moment, if you are thinking about just the reward in the moment, more likely to make decisions that are not going to support your long-term goals versus thinking afterwards, like eating a burger right now. I eat burgers, you know, just.

• 19:01Jen Cohen?

  Yeah, yeah, yeah, yeah. Do you eat meat? I hope you eat meat.

• 19:04Speaker 00

  Yes, yes, but like, let's say, you know, your, your goal is to lean out and build muscle. Oh, hamburgers are a bad idea because I eat burgers, but like, you know, you, a, a, a pint of ice cream, all right? A pint of ice cream in one sitting is not necessarily going to support your, your goals of like, losing weight, building muscle, right? In the moment, that's going to feel, oh, this tastes so good. Afterwards, you're going to feel like crap.

• 19:30Jen Cohen?

  Hundred percent.

• 19:31Speaker 00

  Yeah, and, and working out is the opposite, is like, in the moment, you're probably not going to feel like doing it, but afterwards. Word, you're gonna feel amazing. So kind of always evaluating like, what do I gain from it now? But what, what do I gain from it long term? Or what do I lose in the moment versus what do I gain long term? And just to go back to your question as to like, what, for me personally, what my week looks like, I do two minimum, but three lower body days. I do a lot of supersets. Again, to keep it efficient, efficient, um, that is doing two exercises back to back. So squats and an RDL. I'll finish a set of squats, go straight into a set of RDLs, back into a set of squats, to another set of RDLs for three to four sets.

• 20:15Speaker 00

  And I'll do that with multiple exercises throughout, you know, my leg extension with a leg curl, again, back and forth, just to not pause for too long, just not to take too long of a rest between each set. Because when you're working out opposing muscle groups, then you don't necessarily need to rest for as long. You know, when you're doing squats, you're mostly working quads and glutes. And then when you're doing RDLs, you're working to a lesser degree glutes on the squats. But then when you're doing RDLs, you're working out more hamstrings and glutes. So don't need to take as long.

• 20:51Jen Cohen?

  Yes, I love this.

• 20:52Speaker 00

  So that was like the long answer.

• 20:53Jen Cohen?

  No, no, it's not. I'm absolutely like, I think this is great. So basically you're saying that to be the most effective and to get the biggest bang for your buck, you should do strength training minimum three or four times a week, right? You recommend supersetting it, which is basically two exercises back to back for three or four sets. Do you progressively load or how, what is the next thing? Do you have to go super, super heavy?

• 21:19Speaker 00

  I do progressively load to where my 11th or 12th or last, let's just say last two reps are my hardest reps. And maybe I can go for one or two more reps after that, but no more after that. So close to failure, not necessarily all the way to failure. And I don't necessarily go insanely heavy to where I'm doing perhaps four reps or, or six reps. I, um, I value more that mind muscle connection, like truly focusing on the muscles that I'm working, slowing down the movement. Movement, you know, a lot of the times people see like me touching and feeling

• 21:52Jen Cohen?

  Yeah.

• 21:52Speaker 00

  Like the muscles that are working and that's again to create that muscle connect my my mind muscle connection, but to also tell your brain like these are the areas that we're working because now that's where the neurotransmitters are going to fire up. That's what's going to fire up and get activated, which then will improve results.

• 22:10Jen Cohen?

  What do you think about if someone is working out four times a week

• 22:13Speaker 00

  Yeah.

• 22:13Jen Cohen?

  versus five or six?

• 22:15Speaker 00

  Yeah.

• 22:15Jen Cohen?

  You know, I've been, you know, I've been my research, they've said that it's it says that, you know, if you work out twice a week versus three times a week, there's a massive difference in terms of like the results. Three to four times, not like, not that big of a return, but and and then after five, it's kind of, you don't really see much difference, right? Like, do you believe in that? Like, do you think if you work out six times a week, you'll see much better results than if you do four times? Or is it so nominal, not really?

• 22:48Speaker 00

  Not necessarily, but I always say, and this is not an answer that everybody's gonna love. It's like, we're so, we're so bio individual, we're so different from one another, like how the energy reserves that I have that I need to expand might be different than yours. And I need to stay active, perhaps more than, you know, you or somebody else. And then that is something that you need to gauge for yourself. So if you feel like five, six days a week are leading you to burn out, then do not do that. But if, but I do do think and and studies show that three and four are like where you minimally should be strength training, three and four, four, you know, three is like absolute

• 23:31Speaker 00

  minimum, four, great. And then five and six, those are how you feel. I personally need need that fifth day, six days, like I said, my play day. But in those five days, just to to finish what I'm saying, like three days lower body and then two days I'll do upper body and core. So I'll combine upper body exercises with core exercises.

• 23:53Jen Cohen?

  And then I heard you also sprint, though, on those days.

• 23:55Speaker 00

  I do sprint on those days.

• 23:57Jen Cohen?

  Okay.

• 23:57Speaker 00

  At least. Once or twice a week, but ideally twice a week, just 20, 30 second all out sprints. And by sprints, I don't mean just like running, but I'm roaming assault bike, battle ropes, anything to get to almost that 100% effort, all out effort for 20 to 30 seconds, five rounds.

• 24:17Jen Cohen?

  Five rounds.

• 24:18Speaker 00

  Five rounds, yeah.

• 24:19Jen Cohen?

  Do you do that in between the upper body and core? Do you take it like a circuit or you do it at the end?

• 24:24Speaker 00

  I do it at the end.

• 24:25Jen Cohen?

  At the end.

• 24:25Speaker 00

  I'll do typically on again on my upper body. I'm giving you all my secrets.

• 24:29Jen Cohen?

  Yeah.

• 24:30Speaker 00

  Always on my app anyway. So they're on the We Rise app, but I'll do typically, I'll do an upper body and a core. Again, supersetting like I mentioned before. So let's say I'll do pull ups with like a hollow body. I'll superset that. I'll do rows with a dead bug, let's say. So for every upper body exercise, I'll have a core exercise to superset it with. And at the end I'll do the sprints.

• 24:56Jen Cohen?

  And I'll go have some water. Okay. Cause I'm going to make you talk a lot. Okay. So how long do you think the minimum amount of time is that we should be doing each workout? 30 minutes, 40 minutes, truthfully, like, don't give me, oh, five minutes. Well, cause we all know five minutes is not going to do the trick. I mean, if you only have five minutes.

• 25:13Speaker 00

  Listen to me say that before the five minutes. There's a place to start.

• 25:16Jen Cohen?

  Yeah, yeah, yeah. No, no.

• 25:17Speaker 00

  It's just to create that habit. I'm joking. Yeah. Five minutes is not going to get you the results that

• 25:21Jen Cohen?

  It's not.

• 25:22Speaker 00

  That you're after. But if what you're after is creating a habit, then it will, it will get you that. How long? Again, it depends on the person. Like if you're starting to feel like at 45 minutes or an hour mark, you're like completely depleted, then maybe again back off and, and, and go for a shorter period of time. But I think at minimum, like 45 minutes to an hour. My, my workouts last from anywhere from 45 minutes to an hour, an hour and a half, an hour and a half, usually on lower body days, just because they're a little bit, tends to, tends to be a little bit slower than an upper body workout.

• 25:56Jen Cohen?

  Totally. And you don't do abs on the days that you do your lower body, correct?

• 26:00Speaker 00

  No, I don't.

• 26:01Jen Cohen?

  Right. Just something other days.

• 26:02Speaker 00

  You're, you're. And in my book, and again, some studies show that you don't want to tire out your core muscles. Your core is what's supporting you. So if you are, but if you are going to do core, do it at the end of a lower body day. Just don't combine it throughout. So don't superset lower with, and again, this is just my stance.

• 26:23Jen Cohen?

  No, I love that. I didn't have heard that before. Tell us, tell me more about that.

• 26:26Speaker 00

  Because weakening your core before you do a lower body workout, then you have less of a connection. If you, if your core gets weak, you have less of a connection with, with, with it when you're doing lower body. So let's say you've, and then how, how that core is supporting you throughout, throughout these strong lower body movements can be compromised.

• 26:48Jen Cohen?

  No one's ever said that before.

• 26:50Speaker 00

  Yeah.

• 26:51Jen Cohen?

  So basically you're saying, I want to make sure I'm like, I'm taking this all in. So if you're, the days that you do lower body, you should not be doing your core because you don't want to tire out your muscles that keep you stable to do the lower body.

• 27:03Speaker 00

  You could do it at the end.

• 27:04Jen Cohen?

  Yeah.

• 27:04Speaker 00

  Just don't do it either before or as a superset. Because again, you're, you're compromising your core for your lower body workout. Yeah.

• 27:12Jen Cohen?

  And I always see you exercising or doing your weights or your, your stuff in bare feet. Is that on purpose? Is there a reason behind it?

• 27:22Speaker 00

  Yeah, I just feel better connected, better stable, you know, podiatrists actually call shoes the coffins of our feet, as morbid as that is, but it is because it is killing that sensory feedback that, that your feet are sending to the brain. You know, all, our feet have so many nerve endings that are sending input to, to our brain and we're deafening that by wearing shoes, shoes, especially shoes that are not appropriate, that are like thick soled. And yeah, so I prefer to walk, to, to work out either barefoot or, or with just socks on.

• 27:58Jen Cohen?

  So much better. You know, I I've just been like, I I wear these like shoes that are like for stability.

• 28:03Speaker 00

  Yeah.

• 28:04Jen Cohen?

  And it's a hundred percent true. Like every like expert who likes, who I speak to says to me like, don't be working like those. It's the worst thing you could do for your, for your body because you're not, all the strength comes from your feet. And if you are with these shoes, their gate is off.

• 28:21Speaker 00

  Exactly.

• 28:21Jen Cohen?

  Right? And it doesn't, it doesn't really work the proper muscles. It works like other muscles and it's. But it's interesting because I find, maybe you can tell me if this happens. Is it harder in terms, is it hard on your feet when you don't have stability? Like, do you, do you get like plantar fasciitis easier? Or anything? Cause it's like so much pressure now, like you're.

• 28:42Speaker 00

  Hmm. Well, if you, I I would never suggest, then again, this is just what I do. I'm not a podiatrist or anything.

• 28:48Jen Cohen?

  You're not? You're just playing one on TV. No, I was kidding.

• 28:51Speaker 00

  But um, I think the first, and don't go all straight, you know, from wearing this thick sole. So like working out barefoot and and and maxing out your lifts, you know, always start slow. I I did that when I first went from running with shoes to running with like barefoot or like. I did at one point, but I I went, you know, instead of like building up to it, I I I ran quite a, a long distance. And I suffer the consequences. But so always, you know, like every other muscle, there's muscles in your feet that need to get adjusted to. To working out barefoot, but that's what we're aiming for is to build strength in those muscles that are also in your feet.

• 29:30Speaker 00

  Like your feet are like the least paid attention to muscles and they should be just as, as strong as the rest of your body. And that's why I work out barefoot also. It's not just that neurofeedback, but also strengthening the muscles in your feet.

• 29:45Jen Cohen?

  I think that's, I I mean, that's, I I went to this uh wellness place recently and they had this like foot specialist, not a podiatrist. But some other type of like neuro, I don't know, like brain foot person. And um he was giving me all these exercises with the ball to strengthen the nerve, like strengthen my foot. So I can do all this because. Because of what we just said. So now I'm trying to work out what I do my, my weights with like bare feet. And it's such a, it's such a different sensation.

• 30:15Speaker 00

  Yeah.

• 30:15Jen Cohen?

  Like how your body is like just the whole, your, your, how you're standing, your posture, everything.

• 30:21Speaker 00

  A hundred percent. It's almost like, you know, like a euphoric feeling too, because I think there is, there's something to say about like our connection. Like with a lot of things that we do, we've been removed from like our connection, like our primitive ways, like our, our primitive selves didn't have, you know, our ancestors didn't have these shoes to walk around with. They were barefoot and they had that connection with the ground, with nature. And I think it's almost going back to some of those old ways.

• 30:47Jen Cohen?

  Ah, yeah, I agree.

• 30:55Jen Cohen?

  So are you guys tired of protein bars that come loaded with calories and sugar? Cause I sure am. Most of these bars are 20 grams of protein, but over 350 calories and 20 grams of sugar. And that formula hasn't changed in decades. Well, meet David, the protein bar that finally gets it right. They have 28 grams of protein, 150 calories and zero sugar. That's 40% more protein and 57 fewer calories with none of the junk. Backed by science and packed by clean fuel, David delivers what your body actually needs without compromise. It's great for the gym, on the go, or even just to like get that sugar craving.

• 31:38Jen Cohen?

  It is honestly my favorite protein bar. So try David today. And now you can buy four and get the fifth free at davidprotein.com/habitsandhustle. That's davidprotein.com/habitsandhustle for your fifth bar free. Trust me, you won't be disappointed. You did.

• 32:08Jen Cohen?

  Do you tell your clients to work out that way? Or because do they work out barefoot with you?

• 32:15Speaker 00

  Yeah.

• 32:15Jen Cohen?

  Do they?

• 32:15Speaker 00

  Yeah. I mean, it depends on the day and how, you know, people are feeling. But like, you know, Kim has trained plenty of times with barefoot. Yeah, it's definitely something new for.

• 32:28Jen Cohen?

  I'm sure everyone asked you the same question. But like, how did Kim Kardashian, how did she find you? How did you start training her?

• 32:34Speaker 00

  Yeah.

• 32:34Jen Cohen?

  I know it's like everyone, I'm sure everyone was like, how did you? I mean, what was that process like? Where were you living? Like, you weren't living in Los Angeles, right?

• 32:41Speaker 00

  I was not. I was in Miami and she had found me on Instagram through one of my viral posts. She had seen it pop up in her feed a couple of times and saw it as a sign like, okay, I need to tap her on the shoulder and bring her over. And yeah, we went through the due diligence because, you know, at first I was like, this is, this gotta be some sort of a scam.

• 33:02Jen Cohen?

  Really? You thought it was a scam?

• 33:04Speaker 00

  Yeah, I thought so. I mean, I've had a few celebrities and one queen of a country that wanted to train. And I'm like, this has to be some sort of a scam. And it wasn't. So it was pretty amazing to have kind of like your word be sort of like validated.

• 33:20Jen Cohen?

  Totally.

• 33:20Speaker 00

  In a way, because there is plenty of amazing trainers out there. And for me to be, to be selected is, it was, it was an honor.

• 33:29Jen Cohen?

  So did you move here just for Kim Kardashian?

• 33:31Speaker 00

  Yeah, yeah. I mean, still went back and forth and have still, you know, kind of roots in Miami. But yeah, moved here to train with her and yeah.

• 33:41Jen Cohen?

  Wow. Every, like, what was the schedule? Like, every day you were training with her, three times a week?

• 33:46Speaker 00

  Pretty much every day, five, six days a week at one point. Yeah.

• 33:49Jen Cohen?

  Wow.

• 33:50Speaker 00

  Traveling with Kim and training on her, you know, if she was going to film somewhere and or if she was going on vacation.

• 33:59Jen Cohen?

  Oh, so you were like full time?

• 34:00Speaker 00

  Full time, yeah.

• 34:02Jen Cohen?

  Oh, I didn't even realize that.

• 34:03Speaker 00

  Yeah.

• 34:03Jen Cohen?

  How many hours a day were you guys working out?

• 34:06Speaker 00

  There was a couple of hours a day at, at some point, you know, we were training, starting, you know, with warmups and taking things a little bit slower so that we could truly get into, like I said, like the mind muscle connection and the proper movement, moving properly and not without injury.

• 34:24Jen Cohen?

  So was it all strength training with her for two hours?

• 34:26Speaker 00

  Strength training.

• 34:28Jen Cohen?

  Wow.

• 34:28Speaker 00

  Yeah, it's the same style that I just mentioned. I train and the same style of work as that I have on the We Rise app.

• 34:35Jen Cohen?

  When did that happen? When did it start?

• 34:37Speaker 00

  That was two and a half years ago. So January of what, twenty twenty twenty three?

• 34:42Jen Cohen?

  Right. But you're a red, you already had a big name. Like, that was like, it wasn't like she kind of like started post about you and then all of a sudden, like you were doing amazing, great things. Like everyone I know, like all my friends like follow you. I mean, and we all, you know, send each other like, have you seen this? Because I think the big thing is you're known for your abs too. Like those, like those abs, there's no way, like, this is why I'm happy you said something earlier in the podcast about genetics. Because I work out like a fiend.

• 35:14Speaker 00

  Yeah.

• 35:14Jen Cohen?

  And I can work out for twenty four hours a day, eat everything proper, and I will never have abs like that. And I will never have muscles like that. It's just not my body type.

• 35:23Speaker 00

  Yeah.

• 35:24Jen Cohen?

  You know?

• 35:25Speaker 00

  There is, and there is something to be said about different body types. But I honestly haven't always had the abs that I have now. I used to, I used to do a ton of cardio. I used to run marathons.

• 35:35Jen Cohen?

  Yeah.

• 35:36Speaker 00

  And I used to, you know, I eat decently and I never had my six or ten pack.

• 35:45Jen Cohen?

  Twelve pack? It's a twelve pack. It's not even a six pack, okay? Like, it's insane.

• 35:50Speaker 00

  I, I think it's, it's the, the years of putting in work with strength training and, and kind of actually prioritizing protein, which I didn't used to do back when I was like a cardio fiend. So prioritizing protein, really trying to meet that goal. But also, yeah, like being consistent with strength training and training in the way that, that I just described, that I, that I train. And again, it's hard to say because I can't take, I can't duplicate another Sonata and like see what, you know, she would look like i- if she did things differently. And like I said, genetics can play a, a factor in it, but it's not the end all be all.

• 36:28Jen Cohen?

  No, it's not the end all be all. Like you said, like if you, but you have to have a baseline where, like there's some people who just have a body type that is, it's easier to see results faster, to lose body fat faster. You know, it's just, I think that's just the reality.

• 36:43Speaker 00

  Yeah, for sure.

• 36:44Jen Cohen?

  And then you have to kind of like modify, like you all, like you, like everything that you say, I'm like, like this, I'm nodding my head because I agree. It's also like, You know, for some people, they do need to work out five or six times. Like, other people, they can do twice a week and they can get the results better. Not twice, like three times a week.

• 37:01Speaker 00

  Yeah.

• 37:01Jen Cohen?

  So it is, nothing is like a one, like a one stop shop.

• 37:05Speaker 00

  No, nothing is, there's no one answer for everybody. And there's a beauty in it to create that connection with yourself and understanding with yourself that this what works for you. And, and when you get close to that intelligence that is your own person, um, it's just that much more fulfilling because now you come from a place of this is what, what works for me. Sure, like the expert advice is great as like a starting point, as a baseline, but then the individual aspect of it is something that, that each of us needs to work.

• 37:39Jen Cohen?

  Like even like what time to work out, like for me, I think mornings are great because you get it out of the way.

• 37:45Speaker 00

  Yeah.

• 37:45Jen Cohen?

  But there's no specific, some people can work, should be working out at night because they can't do, like have more energy at night. Like, I don't think there's like even with any of these things, it's like you have trial and error a lot of it, right?

• 37:57Speaker 00

  For a beginner, I would suggest like if it's possible for you to work out first thing in the morning, uh, because again, when you're creating that habit, you don't want to leave it up to chance. Like that is, it is the habit aspect of it, like that's huge. Like what can you sustain it? I always say like every day, can you perhaps put it in your schedule? Make it perhaps the same time every day?

• 38:18Jen Cohen?

  Yeah.

• 38:18Speaker 00

  So that you can create that habit. But it is true, like some people feel more energetic in the morning and some more in the afternoon. Perhaps, again, some people can work out in the evening. I would not necessarily suggest that because now you're increasing your cortisol levels and need some time to, to, to, to be brought down so that you can not go from a hundred to zero now when you need to go to sleep.

• 38:43Jen Cohen?

  Um, yeah.

• 38:44Speaker 00

  Yeah.

• 38:44Jen Cohen?

  I also think the, see personally, the reason why I prefer the morning, because I've had this conversation, people like, well, some people are much better at working out and they have more energy at night. My, like, to what your point is, I think when you work out in the morning, it sets you, it sets you off, like for the day. To be like much more productive and your, your, your head is like on straight.

• 39:07Speaker 00

  Yeah.

• 39:07Jen Cohen?

  You're more productive, you have more energy, you're like more focused, you're much more, you're much more alert. Like to me, like all the benefits you get from exercise are actually like the, the best benefits is not the physicality of it. That's a byproduct. Like you look right, like.

• 39:24Speaker 00

  Absolutely.

• 39:25Jen Cohen?

  And I think that there's a lot of people who are not getting that, that message, right? Like you'll look good if you just do the work eventually, but that should not be the reason why you're doing it.

• 39:35Speaker 00

  Yeah, yeah.

• 39:36Jen Cohen?

  Right?

• 39:36Speaker 00

  Yeah, absolutely. I agree with you. It starts your day off in a completely different manner.

• 39:41Jen Cohen?

  Yeah.

• 39:42Speaker 00

  You know, that confidence is already up. You've already tucked off a win for, for the day. And yeah, it does set that day off to a great start. So I, I would agree with you.

• 39:54Jen Cohen?

  And like, like also, energy begets energy.

• 39:57Speaker 00

  Sure.

• 39:57Jen Cohen?

  Right? So like when people say, oh, I'm too tired. I can't do it. I don't have time. Well, if you actually figured out a way to incorporate it, you would get more energy and you would find more time. Because you're, it turns on like these neurotransmitters that will change your brain chemistry.

• 40:13Speaker 00

  Absolutely.

• 40:14Jen Cohen?

  Right?

• 40:14Speaker 00

  Absolutely.

• 40:15Jen Cohen?

  So like what, what, what are some of the biggest excuses that you hear and how do people override them? Like, how do you help people override the excuses? Like, I don't feel motivated or I don't have time, like we just said.

• 40:27Speaker 00

  I think those are the biggest things that come up, like it's not being motivated, not having time and not being able to stay consistent. I think consistency is probably like the biggest thing to, to seeing the results that you're after or just to feeling better, you know? And because it is more important to put in those 20, 30 minutes, even though we just discussed.

• 40:51Jen Cohen?

  Yeah.

• 40:51Speaker 00

  Perhaps that's not enough, but to do that every single day versus to sporadically do a workout here and there. Once a week or twice a month, it's not going to get you the results. And then the motivation aspect, I think so, so many people get hung up on, I need to feel a certain way to then take action. While I think of the. The opposite, take action and the motivation always almost comes afterwards. That that feeling that you're after comes afterwards. You're almost at times blindly take the steps. Um, you perhaps don't wanna brush your teeth in the morning, but you brush your teeth in the morning because.

• 41:29Jen Cohen?

  Exactly.

• 41:29Speaker 00

  Yeah.

• 41:30Jen Cohen?

  I feel like it's a non-negotiable, like there's some things in life, there's non-negotiables. Brushing your teeth is one of them.

• 41:36Speaker 00

  Yeah.

• 41:36Jen Cohen?

  To me, working out should be one of them.

• 41:37Speaker 00

  It is, but it depends on what what you want from it. You know what I mean? If you're, if you can, and I said, you don't have to work out. Nobody has to work out, like this is gonna sound controversial, but you don't have to work out. You don't have to do anything at all. You don't have to absolutely do anything. You don't have to eat, right? But can you be a hundred percent okay with that? Can you, can you stop having that discussion with yourself? Like, you know, I wish I could do this. I wish I could work out. I wish I could look a certain way, or I wish I could be healthier. I wish I couldn't, I didn't have to go see this doctor or that doctor down the road. When you do have to see those, like, can you a hundred percent be okay with that? Most of us can't. We're still gonna have that, that uh, argument with our, with ourselves. Like, I wish I could eat healthier.

• 42:22Speaker 00

  I wish I could work out. And that's when it comes to making choices, that's what it comes down to. Like, what are the choices that you'd rather make? Is it being okay with just not doing anything, which is totally fine?

• 42:33Jen Cohen?

  You know, I, like, I do this talk sometimes where I talk about how there's a huge correlation between exercise and like being physically fit and success in life. Cause I think there's like a massive correlation. I think fitness and like exercise teaches you like life, fundamental life skills, right? Like, like discipline.

• 42:55Speaker 00

  Resilience.

• 42:56Jen Cohen?

  Resilience, being patient, right? Like being patient, delayed gratification, like all these things.

• 43:03Speaker 00

  Putting in the work when you don't want to.

• 43:05Jen Cohen?

  Right.

• 43:05Speaker 00

  Absolutely don't want to, showing up.

• 43:07Jen Cohen?

  Showing up.

• 43:08Speaker 00

  Yeah.

• 43:08Jen Cohen?

  Showing up day in, day out, and that's the patience piece. Like, you know, like, maybe you won't see the results in day ten or twenty, but if you keep on showing up, you will. And I think these are like fundamental life skills that play in every other area of your life. It's just getting somebody to a place where they stick, like stick to it long enough that they can actually see that, right? And people give up before they even like put in the proper time to like to get that, to get that. Shift.

• 43:37Speaker 00

  Yeah, I think because also there is that the delayed gratification for for a lot of us nowadays is becoming even more of a problem just because of the instant gratification that we get from social media and of just just everything, you know, chat GPT, everything.

• 43:55Jen Cohen?

  Exactly.

• 43:55Speaker 00

  Without having to put the research behind it. So we almost have to fight a little bit of that uphill battle, but we almost owe it to ourselves to and to the generations to come to put in that work so that we lead by example that this is what accumulates success in

• 44:13Jen Cohen?

  In everything.

• 44:14Speaker 00

  In everything. Yeah.

• 44:15Jen Cohen?

  I think it's true. I think that you can't, I really can't point to somebody who like is physically fit, like who works out diligently every single day and they have that discipline and that doesn't show up and correlate in their success in other areas of their life. Like I haven't yet met somebody like you look, you know, like, and I'm not, that's what I'm saying, like sporadically doing it doesn't doesn't like move the needle. And how you do one thing in life is how you do everything in life.

• 44:41Speaker 00

  A hundred percent.

• 44:42Jen Cohen?

  Right? So that to me is like, that's what I noticed right away when I, that's like when someone is like, takes care of themselves. That's what I noticed right away. Like that means that you're going to be probably someone who is going to follow through and it's okay with delayed gratification, has discipline in their life, blah, blah, blah. How important then is the nutrition aspect? Like we talked about the protein is so important. Tell me what you eat every day besides the protein. I want to know like actually what you eat. And like, yeah, so I want to know like how, what's the, what do you think it is? Is it like ninety, ten? Or what's your, what do you think the ratio is?

• 45:20Speaker 00

  Of good, of support, decisions that support my.

• 45:23Jen Cohen?

  Of nutrition. Like you could work out all day. And if you eat like crap all the time, you're not going to, you're not going to see results.

• 45:30Speaker 00

  Yeah, yeah. I mean. Honestly, I've heard some research say that it is almost more important, like the workout aspect than necessarily like the nutrition aspect. Like you could have somebody that perhaps is overweight or obese, but if they're putting in the work, if they're strength training, if they're working out consistently, they're healthier than somebody that is thin. That is, and again, you know, discuss the nutrition behind that, because it doesn't, but they go hand in hand. Obviously, they go hand in hand. And again, it's individualistic too when it comes to nutrition as well. I think it is important and the studies are undeniable

• 46:15Speaker 00

  as to like how important protein is, especially for women. It is.

• 46:23Jen Cohen?

  Especially as you get older. When you're 20, it doesn't matter. You can eat anything.

• 46:26Speaker 00

  Exactly. Like the absorption of protein as we get older diminishes. So it's even that much more important to increase the protein intake so that we can make up from that malabsorption of amino acids of that protein.

• 46:42Jen Cohen?

  I never thought in a million years, when I was a little girl, like when I was 25, that I would be like so pre, like I would be so overly concerned and thinking and talking about protein as much as I do in my 40s. It's crazy. That's all me and my friends talk about, how much protein we're having. What are we having for protein? There's always so much chicken that you can eat or steak you can eat. Like, tell me what you eat. I want to know exactly.

• 47:04Speaker 00

  I will. I mean, honestly, like I don't like to obsess over anything. So if it's taking over your life.

• 47:10Jen Cohen?

  Yeah, well, it's ridiculous.

• 47:12Speaker 00

  If it's taking over your life, then it's like, okay, maybe take a step back.

• 47:15Jen Cohen?

  Well, we can't help it, because all you see is protein, protein, protein, right?

• 47:19Speaker 00

  Of course, of course. It is important. But again, like I said, I try not to.

• 47:23Jen Cohen?

  Can you eat too much protein?

• 47:25Speaker 00

  Honestly, like the guidelines keep increasing.

• 47:28Jen Cohen?

  I know, it's so true, I know.

• 47:30Speaker 00

  I don't know, like, obviously, people that have kidney issues or have their underlying issues should monitor that. And again, I'm not a doctor, I'm disclose that. But, you know, the studies on protein are undeniable. Again, the individual aspect comes in as to how your body processes things. And you could, you're gonna be able to tell straight away if something is not sitting well or if it's not reacting well. Or so, just listen for those signals in your body. You're your own best expert.

• 48:02Jen Cohen?

  Yes.

• 48:03Speaker 00

  All right, what do I eat?

• 48:04Jen Cohen?

  Yeah, I wonder what time you wake up? I want to know, like, your whole daily routine. It's called habits and hustle.

• 48:09Speaker 00

  Yeah, yeah, yeah. I don't, I don't get up super early. My wake up is like six thirty, six, six thirty.

• 48:15Jen Cohen?

  That's early.

• 48:17Speaker 00

  I value sleep and I'm not the best sleeper. I'm perhaps genetically predisposed to not having the best sleep. So whatever sleep I can get, I am appreciative of it. So I will not do the ridiculous, you know, 3 a.m. I'm just.

• 48:32Jen Cohen?

  By the way, that's, but that's so stupid.

• 48:34Speaker 00

  I'm like, come on.

• 48:35Jen Cohen?

  Can I tell you something like?

• 48:36Speaker 00

  What time are you going to sleep?

• 48:37Jen Cohen?

  But that, to me, is so absurd. I cannot stand when people like say that. I can't, I'm sorry, but like, it's not humanly, it's not normal to be like, yeah, I wake up at three. What are you trying to prove? Like, what are you trying to do? Like, who wakes up at three or four in the morning? Unless, unless you have a night, you have a night shift. Like, unless you have to, like, you're not winning any, any prizes by doing that. Like, it's not, it's, it's just stupid in my.

• 49:00Speaker 00

  You're just winning views on social media. You're just.

• 49:03Jen Cohen?

  It's also not even, like, it's so dumb.

• 49:06Speaker 00

  Yeah, yeah, well, we'll just skip all.

• 49:09Jen Cohen?

  Well, the fact, well, the fact that you're like, oh, I don't wake up that early at six, six thirty. To me, that's like very early. That's like a normal early.

• 49:17Speaker 00

  Yeah.

• 49:18Jen Cohen?

  I have to wake up at that time because of my kids. But like, to me, I begrudgingly do it. I don't want to wake up at six thirty or six fifteen. I find that very early. You know, like, these, these, these.

• 49:29Speaker 00

  I go to bed at nine and thirty, so it's like nine, nine thirty. I don't know what time you go to bed, but I try to go to bed at like. Nine thirty. Again, I value that like that first few hours of of sleep.

• 49:41Jen Cohen?

  Yeah, so.

• 49:41Speaker 00

  Deep sleep are are so important. I wake up, I try to, my mornings are slow. I don't try to rush and and increase that cortisol right off the bat. So I'll do a bit of meditation and breathwork, which have been super helpful and actually helping me alongside with strength training, diminish anxiety, because I tend to still, you know, have remnants of that. And it helps with, stabilizes my mood, again, along with strength training.

• 50:09Jen Cohen?

  Well, how long do you meditate for?

• 50:10Speaker 00

  All right. So when I got back from Bali last year, I was meditating for an hour every day. But because of different requirements of life and having to do all of these things, you know, sometimes that's not realistic. I'll still do it. I'll just won't necessarily, it won't be like my first, the first thing in the morning. So if I have time, I'll do it later in the day. It'll be thirty minutes to an hour, especially on days that I needed. It's incredible. Once you establish that habit, it's it's your body craves it. It craves just kind of going inward and and finding that inner peace.

• 50:42Jen Cohen?

  Yeah.

• 50:42Speaker 00

  But also in the morning, it'll be, it'll be ten fifteen minutes of like meditation and breathwork. It's just kind of like reset, get ready for the day, take a walk with my dog, do about, you know, thirty grams of protein, which in the morning will be either a smoothie or most, most of the time yogurt with like some nuts and walnuts typically and and blueberries, getting those good antioxidants. I get full fat Greek yogurt.

• 51:09Jen Cohen?

  Okay.

• 51:10Speaker 00

  Yeah.

• 51:10Jen Cohen?

  That you do.

• 51:11Speaker 00

  I do, yeah. I try not to, because again, when you're going, sure, look at like your whole day and what that, you know, where you're getting fats from. And if you can afford it, I'd say, try to, try to go for that, because the more that you, you go for like the skim and whatnot, that's being processed a little more. So you're eliminating some of the processing steps by going with like a full fat. And and I can, my body's okay with the, with dairy, so.

• 51:37Jen Cohen?

  It's also more satiating, like you don't feel.

• 51:39Speaker 00

  It is so much more satiating.

• 51:40Jen Cohen?

  It keeps you fuller longer. Yeah, it does. And I think that's like a misconception. People think they're going for. Like the low calorie, but then usually they take the fat out and put sugar in that. And then it's even worse for you.

• 51:51Speaker 00

  Yes, or some sort of a fake sugar that is

• 51:54Jen Cohen?

  Right.

• 51:54Speaker 00

  Yeah, just not what what I enjoy. So it's again, they're just keeping things more natural as much as I can. I'll do then for lunch, another protein forward meal. So it'll be like perhaps ground chicken with eggs. I like including eggs daily because of the nutrition aspect that they provide. And that will be protein packed, which will be like a half a pound of chicken with like three eggs.

• 52:16Jen Cohen?

  That's what I eat too. I love that. It's like the best.

• 52:19Speaker 00

  Yeah, it is so good. And I'll include, I'll always try to do my best to include some sort of a vegetable that provides like the again, antioxidants, like leafy greens, a ton of those at lunch and at dinner. And then fiber in terms of like, or in the form of, I prefer to do berries. And you know, it's not like I'm against fruits. I was in Bali, I was just having a big fruit bowl right before bedtime and Right. You know.

• 52:51Jen Cohen?

  Let's quickly talk about a health issue that affects almost all of us. Fiber deficiency. Did you know that 95% of people don't get enough fiber in their daily diet? I was shocked when I learned this because fiber is truly the foundation of overall wellness. It's not just about keeping our digestion smooth and regular, although of course that's super important. But fiber also nourishes the good bacteria in our gut. It supports a balanced microbiome, helps us feel fuller for longer, which makes managing our weight even easier. And it even improves our energy by optimizing nutrient absorption and stabilizing our blood sugar.

• 53:31Jen Cohen?

  That's why I am really excited to share Biome's Daily Prebiotic Fiber with you. This product makes meeting your daily fiber needs simple, enjoyable and super effective. With eight grams of fiber per serving plus gut friendly prebiotics. It's designed to close that fiber gap in your diet and support your digestion and gut health every single day. And it fits effortlessly into your routine. Just mix it in the morning smoothie or tea or coffee or afternoon snack and you're good to go. I love that it's so easy to prepare and you can incorporate it with literally every busy lifestyle.

• 54:10Jen Cohen?

  So if you want to make getting fiber easy, visit BioMe, that's B I O M E dot com. And enter code JENNIFER20 for 20% off your first order of daily prebiotic fiber. That's BioMe.com code JENNIFER20 for 20% off. Grab it today.

• 54:38Jen Cohen?

  Do you think people can eat overeat fruit? Cause I eat, that's my weakness. Like when I want sugar, I'll have like pounds of grapes, which by the way is terrible, I know, because you can gain weight from eating like five pounds of grapes. It's sugar. It's still sugar, but what is your idea? Cause there are some people that says, don't eat any, don't eat fruit.

• 54:58Speaker 00

  How, like what else are you eating in your diet? Like fruit is carbs. So if that's your preferred way of having carbs, there's, I don't see anything wrong with that. Like I just mentioned to you, like I came back from Bali and my preferred way of eating carbs were was eating like literally like a gigantic bowl of different fruits. It had like bananas and watermelon and all of their exotic fruit, like mango steen and, you know, just different mangoes and I lost weight. I didn't gain weight from having. And but then we go again to that individualistic response, you know? How does your body respond to fruit? How does your body respond to more protein?

• 55:40Speaker 00

  And just keeping an eye out for those cues, but I don't think that there's a general rule of thumb that like eating fruit should be banned.

• 55:48Jen Cohen?

  No, not bad, but moderate. I would say moderate.

• 55:52Speaker 00

  Yeah, moderate. Yeah. And again, there is, there are studies that say if you're, and this is more, even more important if you are not balancing your lifestyle with like working out is to balance your blood sugar so that you're not getting those blood sugar spikes when you're just having fruit. That's unaccompanied by like a protein or a fat, but you know, a good idea could be to do that so that you can keep the blood sugar levels more controlled versus it spiking up and then just dropping.

• 56:24Jen Cohen?

  And so for dinner, what did you say you eat?

• 56:26Speaker 00

  Dinner. So then I start with the largest bowl of greens that you could ever see, just because I enjoy, I love greens. And I'm just so happy. They bring me joy and I'm happy to have all of the antioxidants. And then again, I'll do, like last night, I did chicken and I did this, you know, mix of like broccoli and kale that were like sauteed with a little bit of quinoa in there. And yeah, that was my dinner.

• 56:54Jen Cohen?

  Do you snack?

• 56:55Speaker 00

  I don't snack throughout the day. I'll do perhaps like a post-workout, again, protein shake or yogurt. I love yogurt.

• 57:04Jen Cohen?

  Yeah, I can see that. You love yogurt.

• 57:07Speaker 00

  Albanian originally.

• 57:09Jen Cohen?

  I know, I know, you love yogurt. Yes.

• 57:10Speaker 00

  That was the thing, the go-to thing in Albania, like yogurt. My mom made homemade yogurt. So that was always on hand.

• 57:19Jen Cohen?

  It's also an easy protein to just to grab.

• 57:21Speaker 00

  You just throw some nuts in there and blueberries or raspberries and you're good to go. Yeah.

• 57:26Jen Cohen?

  Yeah, I love that.

• 57:27Speaker 00

  And then I do have a sweet tooth. That's where the recipes come in that I post.

• 57:34Jen Cohen?

  So are you like a, so are, because you said to me before we started, like, oh yeah, that's like a newer thing that I'm adding on this food stuff. I'm like newer. I thought you were doing it for years, but was that like, have you always done that stuff? Like you, like these like quick alternatives or did you have to like learn that to kind of, do you want to expand your page with more food? Is that like how you learned it?

• 57:54Speaker 00

  Like I said, I've always had a sweet tooth and for me, it's never been like eliminating things. Now I'm just gonna like not eat sweets. It's like, how can I perhaps utilize different ingredients to satisfy that sweet tooth? And again, I'll still have like a regular carrot cake, you know?

• 58:15Jen Cohen?

  I love carrot cakes. It's my favorite.

• 58:17Speaker 00

  So it's not like about completely eliminating things. It's like, okay, have this carrot cake every so often, but like, what about the other days? Like you don't want to have a big slice of carrot cake every night, perhaps. I don't know. If it works for you, fine.

• 58:32Jen Cohen?

  Doesn't work for me, please. But how does?

• 58:34Speaker 00

  For me, so I need to find replacement.

• 58:36Jen Cohen?

  Do you have an alternative for carrot cake? I never saw.

• 58:38Speaker 00

  I did make one.

• 58:39Jen Cohen?

  You did?

• 58:40Speaker 00

  Some time ago. Yeah, it was really good.

• 58:42Jen Cohen?

  How did you make it?

• 58:43Speaker 00

  It was really good. So you make, uh.

• 58:45Jen Cohen?

  Oh, I love it.

• 58:46Speaker 00

  You start with carrots.

• 58:48Jen Cohen?

  Yeah, yeah, okay, good.

• 58:50Speaker 00

  I can't remember the whole recipe, but like, I love the icing. And how I made the icing was like mixing vanilla protein powder with, I think, like a coconut milk or something like that and creating this like thick consistency. And it came out really, really good, but it tasted like legit carrot cake.

• 59:09Jen Cohen?

  Can you send me that recipe? Cause I didn't see that on your page.

• 59:13Jen Cohen?

  That's like my favorite thing ever.

• 59:14Speaker 00

  You know, it's the algorithm, like, you know, it depends on how many people like carrot cake. And then it gets pushed out or not.

• 59:21Jen Cohen?

  That's, you're a hundred percent right. What's really popular now in terms of like in the fitness space? Like, what are people you said like with the algorithm? That's how you can track like what's popular. I know just from like my, I know that like Metapause is super popular. And so now everyone's putting Metapause specialists on their podcasts and doctors who are doing that. Like you can, that's how people track these things for podcasts.

• 59:44Speaker 00

  Right.

• 59:45Jen Cohen?

  And the hardcore fitness nutrition space, what have you seen has been very trendy?

• 59:51Speaker 00

  3am wakeups.

• 59:52Jen Cohen?

  Oh, God, I know. I thought that was already over with.

• 59:55Speaker 00

  Oh, my gosh. I honestly, sometimes the, the, the algorithm is a guessing game even to myself.

• 1:00:02Jen Cohen?

  Really?

• 1:00:02Speaker 00

  Like banging your head against the wall.

• 1:00:04Jen Cohen?

  Right.

• 1:00:04Speaker 00

  It's like, how much harder can?

• 1:00:06Jen Cohen?

  It's really hard to like, it's like wackable.

• 1:00:09Speaker 00

  You don't know. You provide, here you are, you provide this thinking the other day. And it gets frustrating because you, you know, I feel like I'm truly providing value. Like I'm out there.

• 1:00:19Jen Cohen?

  Yeah, you are.

• 1:00:20Speaker 00

  Filming, you know, just really putting in the work with coming up with workouts and filming workouts and putting out content that I, I think is really valuable and useful and, um. And then you'll have other things that sometimes I find ridiculous take traction is like, okay, how I cannot compete with that because I never do anything like that myself, you know?

• 1:00:39Jen Cohen?

  That's what I like about you, though, because you're not gimmicky. There's no gimmicks with you. It's like what you like, you actually give like very, like you said, very quality content.

• 1:00:48Speaker 00

  I try to, I mean, I think recipes always do great for me. So like people are interested.

• 1:00:53Jen Cohen?

  But they're good recipes.

• 1:00:55Speaker 00

  Recipes, I just need to do more of them.

• 1:00:57Jen Cohen?

  Yeah, well, they're hard to like, you think of them?

• 1:00:59Speaker 00

  In between like moving and everything and, and, you know, I'm always filming like a little corner of the kitchen because I've been at an Airbnb for so long and people are like, why are you filming in a corner of the kitchen? If I had a better area, I would film in a better area.

• 1:01:13Jen Cohen?

  Really?

• 1:01:14Speaker 00

  I just have like a, yeah, because I chose location versus, you know,

• 1:01:18Jen Cohen?

  Right.

• 1:01:18Speaker 00

  spaciousness.

• 1:01:19Jen Cohen?

  Space, exactly.

• 1:01:20Speaker 00

  Yeah.

• 1:01:21Jen Cohen?

  Do you think of all the recipes yourself?

• 1:01:23Speaker 00

  Yeah, yeah, or a good inspiration. Like I'll see a recipe here and there and I'll just try to figure out how to make that healthier. You know, I've done cheesecake before, I love cheesecake.

• 1:01:33Jen Cohen?

  I like that.

• 1:01:33Speaker 00

  I've, I've posted my legit like regular no sub cheesecake.

• 1:01:37Jen Cohen?

  Really?

• 1:01:38Speaker 00

  I make that at least once or twice a year. It's delicious.

• 1:01:42Jen Cohen?

  That sounds good, too. I'll look at that one. What's your thoughts on fasting and women? Or fasting for women, I should say.

• 1:01:50Speaker 00

  Again, I'll go back to like studies, like it's not supportive of women and their hormones. Like fasting is not something that that we should do. So don't do it.

• 1:02:01Jen Cohen?

  No, I, I agree.

• 1:02:04Speaker 00

  Later, as, as we get in, in like late 30s, early 40s and beyond, like it gets even more important to, to, to not fast and to not wreak havoc on our hormones. Maybe when we're younger, it's a little bit more forgiving, but even then you're still affecting your hormones by, by fasting. And there is times in your, in your cycle where you can be a little bit more lenient with that, but fasting, especially train, like training fasted is, is worse. Like if you're not heavily training. Maybe you have a little bit more leeway, but if you're training fast, that's that's a big no-no in my book. I don't do that.

• 1:02:46Jen Cohen?

  I don't even understand how people can like be a hardcore exerciser and then fast. It doesn't make, it doesn't compute in my brain like, like to your point, if you're somebody who's not really exercising, okay, maybe you could figure out a balance or like make it work. You know, but if you're so, if you're a woman who works out every day hard, not just like the five minutes, but like an hour, let's say. I don't even see how it's possible to fast because I'm star, you're like me, I'm speaking, but in general, like, aren't you going to be starving? And your body like, your body like needs those calories like consistently and the hormone thing.

• 1:03:24Speaker 00

  Yeah.

• 1:03:24Jen Cohen?

  The other thing is, you know, like cold plunges, you know, I was, I was like, all the research I've, I've seen is that cold plunges for women is really not a great idea.

• 1:03:34Speaker 00

  Yeah, yeah. There's more and more studies out there again, and doctors speaking to that when it comes to women specifically again. Men's makeup is a little bit different than ours. Not a little, a lot, a little.

• 1:03:48Jen Cohen?

  A lot.

• 1:03:48Speaker 00

  Different.

• 1:03:49Jen Cohen?

  Like women are not just smaller men, like they are.

• 1:03:53Speaker 00

  They're not, they're, they're, they have all this complexity of hormones and, and neurological responses that are completely different from, from a man. So while cold, you, you can still cold plunge, the temperatures have to be higher than, and for shorter periods of time.

• 1:04:11Jen Cohen?

  Do you cold plunge?

• 1:04:12Speaker 00

  I used to, I don't anymore. I used to, and I would never do it, especially if I'm strength training to gain muscle.

• 1:04:18Jen Cohen?

  Right.

• 1:04:19Speaker 00

  And it would be so hard to implement that like in logistically, like, okay, I gotta do it at least eight hours.

• 1:04:26Jen Cohen?

  Right.

• 1:04:27Speaker 00

  You know, give, give like time, eight hours or more after you've, we've strength trained. It's just kind of like, logistically, it doesn't make sense. So I choose to, to sauna if, if I have access to it.

• 1:04:39Jen Cohen?

  Me too.

• 1:04:40Speaker 00

  Sauna is definitely a much more, much, much more beneficial thing than, than cold plunging for women. But again, a lot of people do get that, like, they feel good. Cold plunging or taking cold shower is just don't, if you could, possibly not do it for as long or for as low of a temperature.

• 1:04:59Jen Cohen?

  I think the issue probably is that people see these things on social media.

• 1:05:03Speaker 00

  Yeah.

• 1:05:04Jen Cohen?

  And then they're like, oh, okay, I guess this has to be good for me. And even though they don't want to do it and they hate it, they force themselves to go cold plunging. Well, because they saw Joe Blow doing it.

• 1:05:15Speaker 00

  Yeah.

• 1:05:15Jen Cohen?

  And it's like everything in life, there's always a pendulum that swings.

• 1:05:18Speaker 00

  There is, till there's more research.

• 1:05:20Jen Cohen?

  And I was like, don't do it. Exactly. It's, I think this is what's gonna happen with all these GLP-1s and stuff like, yeah, it's great, you're losing all this weight, yeah, but you're also losing all your muscle and your face is gaunt and we don't know the long-term effects in terms.

• 1:05:36Speaker 00

  Exactly.

• 1:05:36Jen Cohen?

  No one does.

• 1:05:37Speaker 00

  I've never been, myself personally speaking, one to jump on any bandwagon. Because I always think of like, what are the long-term effects of all of these things? And plus, what can you rely on that cannot be taken away from you? Like, working out and nutrition can never be taken away from me. Like, I can work out on top of a mountain.

• 1:05:58Jen Cohen?

  Yes.

• 1:05:58Speaker 00

  I can try to, you know, make healthier decisions when it comes to nutrition. Even in a, eh eh eh, when you're given things that are not like the best for you, you can still kind of figure out.

• 1:06:10Jen Cohen?

  Yeah.

• 1:06:11Speaker 00

  What cannot be taken away from you? That's what I always try to think.

• 1:06:14Jen Cohen?

  Right, like, and also, like, how about supplements? Like, what's your take on supplements for the same reason? Do you, do you rely on any specific ones that you think are like, really, like, really important? Or you just think, you know, if you eat well?

• 1:06:28Speaker 00

  I think if you are able to eat well and again, rely on, on that to get your protein and to get all of the supplements that you need, your, your vitamins, because you're eating vegetables and fruits and, but if you need to supplement, you know, creatine and protein powders are so well researched and have been around for so long. So those are things that I'm not opposed to taking. And I do, you know, supplement with protein powders, as I mentioned, you know, protein shakes every so often. And then creatine, you know, I'll stick to, you know, I don't, I don't do five grams, I do about three grams a day. And I'm not, not necessarily super consistent with it because, you know, I, um, I, I, I

• 1:07:11Speaker 00

  love all of the research behind it, but I also. I've checked my levels of creatine before I even took creatine and I never and they were perfectly fine because I do consume red meat and all of the other foods that are a good source of creatine. So it's like, do you need to watch your baseline? And then you supplement from there. That's why I believe.

• 1:07:35Jen Cohen?

  And by the way, again, like this is like you're very, like, this is why I like you because you're so practical and it's not, there's like, there's no, like I said, there's no gimmicks with you. It's no hype. Like you say it how it is. And that's true. Like we can get our creatine, we can get everything from food. And then what we should all be doing before we start supplementing at all is know what your levels are.

• 1:07:55Speaker 00

  Exactly.

• 1:07:56Jen Cohen?

  Because I take, I do take two and a half grams. I take a half of the five grams. I take Momentus, we talked about it earlier, because it's really clean. I like, I like the company. I think they do a great job with like their, they had this NSF certification. So it's very high standards. But I've only been taking two and a half, but I'm taking it not for my body. I'm taking it because of the research says it's great for brain health.

• 1:08:20Speaker 00

  Yeah. And that's why I even supplement, you know, because again, while my levels are fine, there is that research there for brain health and

• 1:08:29Jen Cohen?

  Yeah.

• 1:08:29Speaker 00

  cognition, exactly. And knowing, again, like I said before, the two women, two out of three patients with Alzheimer's are women. That is a scary, scary statistic. So whatever we can do, and again, creatine is shown to be helpful with cognition, strength training is like undeniably proven to be helpful with cognition and preventing Alzheimer. So why, why not do that?

• 1:08:56Jen Cohen?

  100. But my mother unfortunately just got diagnosed recently with Alzheimer. So

• 1:09:01Speaker 00

  I'm sorry.

• 1:09:02Jen Cohen?

  Thank you. I appreciate that. And so I'm like hyper, like Vigilant and and sensitive to this. So I'm all the thing like the strength training. And like you said, the creatine, the strength training is massive, though. You know, when my mom was visiting me, she I'm Canadian. She came here to visit recently. And I had a trainer who trained her every day with weights, like heavier weights, not two pound. But like I said to I said to the trainer, I want you to train my mom like a like a like a person that you would train who would needs to get physically strong and fit. And don't don't be easy on her. Like, don't give her three pounds. Give her try her with five, eight, whatever. And if she can do it, give her a heavier weight.

• 1:09:47Jen Cohen?

  Anyway, I did that for a week and I'm not kidding. I actually saw my mother's like cognition and her her ability to her. Like she was better with her like verbal communicate. She was not losing her words as often. She her memory was like slightly better. I'm not saying like in a week that it changes. But I'm saying like, that just shows you, like if you're actually challenging yourself with these things.

• 1:10:16Speaker 00

  Absolutely.

• 1:10:17Jen Cohen?

  It does like like incrementally, there's a difference.

• 1:10:20Speaker 00

  Absolutely, absolutely. And if the longer that you do it, I know we don't think of it when we're younger. It's more like aesthetics and work. But if you start from as early as you can, keeping in mind like what these things will do for you long term and down the road, like your future self will thank you.

• 1:10:39Jen Cohen?

  Totally.

• 1:10:39Speaker 00

  Yeah.

• 1:10:40Jen Cohen?

  What do you think about just in terms of like, like some like exercises? Like, do you think if people don't have a lot of time, let's just go with this for a few seconds? Do you think that squats is the best lower body exercise? Or do you think there's a better like if you can give me like the top? Five exercises that people should do no matter what.

• 1:11:03Speaker 00

  Yeah.

• 1:11:03Jen Cohen?

  What would you give, what would you say?

• 1:11:06Speaker 00

  I personally, I love Bulgarian split squats. So why do I love that is because it includes, and I'll give you, how about you want five or you want two?

• 1:11:17Jen Cohen?

  It can be thirty if you want, yeah.

• 1:11:19Speaker 00

  How much time we have?

• 1:11:20Jen Cohen?

  As much as you want to give me.

• 1:11:21Speaker 00

  Squats are great, deadlifts are great, so those will be on the top of my list, they're, they're great, include those. But can you include something that, that challenges your body with balance as well? And that's why I love Bulgarian split squats. And I just discovered and did this, um, I don't know if anybody else have done that, has done that before, but going from a Bulgarian split RDL into a squat, it's, it's an incredible exercise, give it a try.

• 1:11:46Jen Cohen?

  Really?

• 1:11:46Speaker 00

  Yeah, so back leg lifted, you're going into that RDL, almost like supported RDL, and then going into a squat after that. You can definitely progressively overload in, in terms of like lifting heavier, but also like challenging that balance, which is so important for us to work on, especially as we get older and maintain. For an upper body exercise, I would pull ups. Pull ups because it's working that grip strength, it's working most of your upper body, uh, even your core, your arms. So it's like all of these exercises that you get the most bank for your, for your back. So those, you know, if I was to-

• 1:12:27Jen Cohen?

  Bulgarian?

• 1:12:28Speaker 00

  Bulgarian split squats. And then for upper body, um, it is pull ups.

• 1:12:33Jen Cohen?

  Pull ups for sure. Not chin ups, right? Like actual wide-

• 1:12:36Speaker 00

  Chin ups fine too, yeah.

• 1:12:38Jen Cohen?

  Okay.

• 1:12:38Speaker 00

  Yeah, uh, again, because you're working on that upper body strength, you're working on that grip. Similar muscle groups that you're working on, you're working on your, your lats primarily. So in, in each group, those kind of would be like my two. And then farmer, farmer's carries are a great exercise again because of that grip strength. That is so important, it's a, an indicator of longevity as well. Um, yeah.

• 1:13:03Jen Cohen?

  How about a core exercise?

• 1:13:05Speaker 00

  A core exercise, I love leg raises, like hanging leg raises. But there are so many other things that you can do, you know, you can, the other, just the other day, I recorded a single leg, so you're holding one leg up, one foot is planted, doing kettlebell curls to forward press because it's utilizing your core for stability. So I love specific like core exercises, you know, like say hanging leg raises or knee tucks. Again, that's kind of working your grip as well and working your core to, to a high degree, almost isolating it. But I also love incorporating some of those other movements that are more stabilizing of your core.

• 1:13:48Jen Cohen?

  What you're doing, like when you're like that, like the Bulgarian, because we're also, we're so, I think we're very imbalanced, right?

• 1:13:56Speaker 00

  Yeah.

• 1:13:56Jen Cohen?

  And so it's good to do that just in terms of balancing our body. But that stability piece is like really, really.

• 1:14:03Speaker 00

  Important. That's why you'll, I'll always include on, you know, lower body days, you'll see people have core exercises and it'll be like a squat and an RDL and a hip thrust and a, and abductions, like where is your stability component? You know, sure, if you're just looking to maximize just glutes, but I love to think of all of the other aspects that you can include without taking too much time.

• 1:14:30Jen Cohen?

  Yeah.

• 1:14:31Speaker 00

  Efficiency, but also being effective, not just i- in an isolated way, but in a long-term way as well.

• 1:14:40Jen Cohen?

  What do you think of hip thrusts?

• 1:14:42Speaker 00

  I like hip thrusts.

• 1:14:42Jen Cohen?

  You do?

• 1:14:43Speaker 00

  Include them on most of my lower body days, do you not?

• 1:14:46Jen Cohen?

  I don't, I also find it's not working well, like I feel like it's like you have to be in a perfect position.

• 1:14:52Speaker 00

  Yeah, the setup is definitely, so you, you have to figure out what setup works for you and your physique. There is certain hip thrust machines that just don't work for certain people. And there is a setup with a barbell that doesn't necessarily work for everybody, but also you have to, having to adjust your feet to, to, to where it works for you. You just have to try what works out best for you. And you don't, there's, I don't think there's one exercise that you absolutely have to include. You can find variations of, of that, you know? You can perhaps instead of a hip thrust, because it doesn't work well for you, you can do. Glute focus, back extension.

• 1:15:31Jen Cohen?

  Hmm.

• 1:15:32Speaker 00

  Uh, it's just with that, you just can't load as much weight as with hip thrust.

• 1:15:37Jen Cohen?

  Right, because of the, you can't, it's hard on your back.

• 1:15:39Speaker 00

  It's hard. It's just hard period. Also carrying it.

• 1:15:42Jen Cohen?

  Carrying it. What about plateaus? I think that like, we talk a lot about when someone's a beginner.

• 1:15:49Speaker 00

  Mm hmm.

• 1:15:49Jen Cohen?

  What happens when someone's actually intermediate or more advanced and they're working out a long time for many, many years? And they're very consistent, but now they've hit a plateau. How can we, like, how can we kind of, what do we do? What do we do when we get to that place?

• 1:16:05Speaker 00

  Have you changed your routine? That's what I would look into. Like, have you been doing the same thing over and over again? Perhaps it's like time to, to just change things up and, and you know, you can still perhaps utilize, let's say, an RDL, but can you perform, perform it slightly differently? You know, can you perhaps do a Bulgarian split RDL?

• 1:16:26Jen Cohen?

  Yeah.

• 1:16:26Speaker 00

  Just changing things up. I know sometimes we get into like habits. I can get into that myself. And it's just like, yeah, changing things up. I think you can do wonders. For me, like, I change things up pretty frequently. I still keep the basic. The movements are the same movements, but I'm just like slightly altering them so that I can satisfy, you know, just again, my novelty desire, but also not plateau.

• 1:16:52Jen Cohen?

  So you don't really plateau?

• 1:16:54Speaker 00

  I don't think so.

• 1:16:56Jen Cohen?

  You're so lucky. Well, no, because I think when you do it for such a long time, we all go into like the, I mean, I know I do, but we go into autopilot. We'll do the same things we do all the time because it's like.

• 1:17:07Speaker 00

  Changing things up. I mean, and I think, you know, again, if you listen to yourself and if you apply a little bit more of that intuition, like you all have times when I'm like, again, when I went to, I just came back from Bali. I incorporated a lot of power yoga when I was there. So I was still strength training, but I was also. Um, doing uh an hour, an hour and a half of of power yoga on on a lot of days, on most days. So it's just incorporating new things, challenging your body in a different way. Could you could could be very helpful.

• 1:17:41Jen Cohen?

  I was actually gonna, I forgot to ask you about those things. I was gonna ask you about Pilates and yoga. Um, Pilates is a big one because it's super popular and like for women, for girls, they love going to Pilates. What's your take on Pilates?

• 1:17:55Speaker 00

  It's, we we're actually just bringing Pilates onto the We Rise app, starting a new challenge. And maybe by the time that this is live, the challenge would have started, but it'll still be available in the app. But uh, we, so the, it's, it's great, yoga Pilates, like, I love incorporating them, but never in the place of strength training. Like, you cannot replace strength training by doing Pilates or or yoga, unfortunately. I'm sorry to say that, but there's nothing that replaces strength training. It's great additives. There's a place and time for that. And it does definitely help in other aspects, you know. I love yoga because it gives, brings me into a certain type of flow. And while I can get in the

• 1:18:36Speaker 00

  flow with with strength training, there is a different kind of a flow that yoga or Pilates will bring me in or create a different connection with the body. So I think all of these components have a place and time, but never in in replacement of strength training.

• 1:18:53Jen Cohen?

  Yeah, I I I tend to agree, but I think people, everything becomes like you were saying, trendy.

• 1:18:59Speaker 00

  Yeah.

• 1:18:59Jen Cohen?

  And then.

• 1:19:00Speaker 00

  And it's all or nothing.

• 1:19:00Jen Cohen?

  It's all, right, exactly. And I think what happens is we see some girls who go to Pilates or not, people see people who go to, and they look super lean and they look like dancers and they're very, but like, usually that's who they, that's their body type. Like, I don't, like, I think that you can get a stronger core from doing Pilates. And I think it's a great, it could be a great workout. But like you said, I don't think that it supersedes

• 1:19:26Speaker 00

  Yeah.

• 1:19:27Jen Cohen?

  the strength training, the benefits.

• 1:19:29Speaker 00

  Yeah, and and a lot of the time, it's like what you're, what you're not seeing behind those lean bodies that's painting a better picture. And what you're not seeing is perhaps. The lack of muscle if you're if you're not strength training. There is, I mean, I ran into a Pilates teacher at the gym. And she was asking me about different things that I do and what I'd suggest. Because she's like, I've been teaching and doing Pilates for so long that I lost my butt.

• 1:19:57Jen Cohen?

  Yeah.

• 1:19:58Speaker 00

  And what did you lose there? You lost muscle mass.

• 1:20:02Jen Cohen?

  Yeah.

• 1:20:03Speaker 00

  So unfortunately, that's the reality of things. And again, like I said, we're bringing on Pilates and yoga in the future, but never in replacement of strength training. And I'm going to give a caveat to that. If that, at the end of the day, though, is the only thing that is going to help you move, then by all means, then do that. But it's like, don't be surprised at the results or be okay with the certain type of results from just doing yoga, just doing Pilates. And that's okay. It's again, it's your choice. And if your choice of movement is that and that's absolutely the only thing that you want to do, then that is that is fine. There's no absolutes in my book.

• 1:20:46Speaker 00

  It's again, it's the, you know, you know, the benefits to everything, to strength training, to simple movement. It's like your choice at the end of the day, what you want to do with those.

• 1:20:57Jen Cohen?

  Options.

• 1:20:58Speaker 00

  Options.

• 1:20:58Jen Cohen?

  Yeah. Do you train anybody else? Or is it just Kim Kardashian now? Or could you have your clothing line? You have your app?

• 1:21:05Speaker 00

  I train millions.

• 1:21:07Jen Cohen?

  I mean, I was gonna say. I was gonna say millions. You train anyone one on one?

• 1:21:11Speaker 00

  I don't train anybody else one on one. It's just there is, there's no time in the day. It's just so tasking, like to do all of the, you know, filming and providing posts and then being, running the We Rise app, being the head of the company for the We Rise app. And Zentua, we unfortunately shut Zentua, the clothing line down.

• 1:21:35Jen Cohen?

  You did?

• 1:21:35Speaker 00

  We did, just a couple of weeks ago or something like that. It's unfortunately, being a small fish and

• 1:21:43Jen Cohen?

  I know.

• 1:21:43Speaker 00

  And the clothing line industry is really difficult to get the pricing that will help you stay competitive. And I'm always looking for quality and the quality comes with the price.

• 1:21:53Jen Cohen?

  Yeah.

• 1:21:54Speaker 00

  You know, once we actually lowered the prices and people actually mass tried the clothing, now they're. They're like, can I get more? I'm like, sorry.

• 1:22:04Jen Cohen?

  Really?

• 1:22:05Speaker 00

  Yeah, just the quality was unbelievable. We're producing in Portugal, but unfortunately I just couldn't compete. And when the return on investment is not there, then those resources can be taken and applied to, to, to like the We Rise app, which is, you know, clothing is great, but like my mission is, life has been to help as many women as I can to step in the strongest and healthiest versions of themselves in all aspects of life. And that's what We Rise is there to do. I think the resources are better applied there.

• 1:22:38Jen Cohen?

  That's amazing. Is there anything else I forgot to ask you? I don't think so. I don't know. Does that actually work out with me? But that's besides that. Um, let's say, I think.

• 1:22:49Speaker 00

  Everyone back in town, we need to.

• 1:22:51Jen Cohen?

  You promise? I'm gonna hold you to that.

• 1:22:53Speaker 00

  Yeah, absolutely. I'd love to.

• 1:22:55Jen Cohen?

  Because, I mean, even that little RDL Bulgarian. I love that.

• 1:23:00Speaker 00

  Yeah.

• 1:23:00Jen Cohen?

  So for people living under a rock, you have, if you haven't, if you haven't heard, I, I, I don't want to say your name.

• 1:23:06Speaker 00

  Senada.

• 1:23:07Jen Cohen?

  Senada. I don't know why.

• 1:23:08Speaker 00

  I know. There's so many people that come and like, you know,

• 1:23:11Jen Cohen?

  I don't want to say it wrong.

• 1:23:12Speaker 00

  Approached me and then, and, and see me like just walking around or whatever. And they're like, I've been following you for so long, but please can you tell me your name?

• 1:23:20Jen Cohen?

  Exactly. Senada Greca. I mean, that's the thing. I keep on, like, I'm like, okay, I don't want to say it wrong. Follow, if, you know, her, she's got great stuff on Instagram. Are you also on TikTok?

• 1:23:29Speaker 00

  TikTok, YouTube. There's, I have a following there as well. Just the largest is on Instagram.

• 1:23:34Jen Cohen?

  On Instagram.

• 1:23:35Speaker 00

  TikTok, yeah.

• 1:23:36Jen Cohen?

  And the, and the app is called We Rise.

• 1:23:38Speaker 00

  We Rise, yeah. Werise.xyz is the website. And Senada Greca is me everywhere on Instagram.

• 1:23:47Jen Cohen?

  I love it. You guys have to see her workhouse and her abs. It's like sickening. But anyway, I'm not jealous at all. Anyway.

• 1:23:54Speaker 00

  You are. You look amazing. What are you talking about?

• 1:23:57Jen Cohen?

  Thank you. But listen.

• 1:23:58Speaker 00

  I can see the veins, the arms, the shoulders.

• 1:24:01Jen Cohen?

  Thank you. But listen, I, I look, this is, this is amateur hour compared to you. Oh, seriously. It's amazing. Okay. Well, thank you for being here.

• 1:24:10Speaker 00

  Thank you so much for.

• 1:24:11Jen Cohen?

  For having me, I appreciate it. It's been such a pleasure. It's my, it's a pleasure is mine and I'm gonna keep you, I'm gonna hold you to what we just said. Yeah, and this, this, this worked. Did you, do you like it? I like it. Safe magic mind, did you hear that? Okay, they, this is- Alright, if we wanna work with another- Yeah, I'm gonna hook you up to them right now. There you go. There you go, so there you go, magic mind. We have another one. We've converted another newbie. No, it's good. I don't know what it is, but I feel awesome. It's great, and you didn't even have the caffeinated one. No, I would probably be just like, running in circles right now. Wow, that's amazing. Spider woman. That's amazing. Wow. Okay, well, I'm gonna hook you up with them. Alright. Cool. Bye, everyone. Bye, thank you.