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I started dealing with depression and anxiety at the same time and working with physicians, you know, they're a little bit quick to push medication on you.
It wasn't until I found a physician that was running marathons for self, who was she suggested actually getting stronger.
And when I saw what kind of a difference working out did for my mental health is when everything changed.
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Hey everyone, welcome back to On Purpose, the place you come to to become happier, healthier and more healed.
Now, in 2024, I want to help you get fitter, stronger, calmer and feel like you have more courage.
And in order to do all those things, I'm looking for guests, experts and thought leaders who can help you build different muscles.
Today's guest is a friend of mine and she is incredible here to help us get fitter and stronger.
I'm speaking about Sonata Greka, a world-renowned thought leader in fitness and wellness.
Sonata is the founder of We Rise, a female empowerment platform that takes a holistic approach to health, wellness and personal development.
Sonata is also the founder of Zentoa, a women's athletic apparel brand that has outfitted thousands of women around the world with high performance and stylish activewear.
Sonata has been sought after by some of the biggest names in the world.
She's trained in Miranda Kerr, Debe Rexha, amongst many others and currently Sonata works with Kim Kardashian.
I'm so excited to welcome the show, my friend and incredible thought leader, Sonata Greka.
Sonata, welcome to On Purpose.
Thank you so much. Thank you for having me here.
I am so happy to have you.
We've been looking forward to this.
I remember when I DMed you a while ago and we got connected.
You came over to our home.
We were hanging out. You've got to know Rady.
I definitely feel like before we dive into the fitness conversation, I felt like there was a soul connection when we met.
Absolutely. I think that's what made me so excited to have this conversation with you.
Thank you so much for having me here.
I'm so excited. Like you said, there was that spiritual connection with both yourself and Rady and just yeah, and honored.
So thank you so much for having me.
Absolutely. In 2024 is here, we're already a few months in and most likely people have fallen short of some of their fitness goals.
Some people might be kind of just holding on.
Maybe some people are doing well as well.
If someone has fitness goals, if someone has strength goals, how do you start by setting a goal?
How do you start? How do you start?
I actually, a great statistic that I just reviewed from the Realize app is that people were on average by week doing three and a half workouts.
I was like, yes, something is working so far as about a week ago.
So hopefully everybody keeps them momentum going.
But if you're looking to start, I always say start small.
You want to climb that mountain one step at a time versus doing a day long trip, so to speak.
So take the smallest step.
Start with 20 minutes. If we cannot start with 20 minutes, start with five minutes or even one minute.
And then build that habit because it's about creating that consistent habit day after day that will carry you through.
You know, a lot of the time we think the motivation is what's needed and it's not, it's that habit that we create on a daily basis.
So start small. Start with what is attainable.
Create a daily calendar.
And make sure that you're placing hopefully that workout at the same time every day.
You're most likely to stick to it.
Create an environment that is supportive of you working out.
So if you are working out at home, create a little space for yourself with all of your items, workout items.
And if you're going to the gym, then lay out your workout clothes, lay out your shoes the night before.
So people actually even wear their work out clothes, just leave them because it eliminates another step.
So how can you make it more accessible and easy for yourself to accomplish that?
And then what is the time of day that does actually work best for you when you feel more energetic?
There is no specific time that is, you know, this is the best time to work out for whatever reasons like what time is best suited for your life and lifestyle.
I would suggest if possible for most beginners to have it in the morning.
So you kind of get it out of the way and don't leave it up to chance for later in the day, things occur, you know, work and kids and a million things that you have to do throughout the day.
So if you leave it up to chance, you're most likely are not going to do it.
But if you're confident, if you, you know, set that time aside, even if it's in the afternoon, which is when I work out myself, that's when I find it that I'm most energetic and when I find the afternoon for myself.
There is some studies that suggest that the optimal time might be between 11 a.m.
and and 5 p.m. But again, I say one is it more accessible to you.
That's that's key. Absolutely.
That let's say someone, and I think this is the world we live in today where we look at five minutes and go, what's the point of working out for five minutes?
So what's the point of working out for five minutes?
Like, what can you get in five minutes?
You'll start to create a habit.
And that's what's key about making fitness along a life long activity.
Because I see it as not, you know, a sprint.
It's a lifelong marathon.
You want to stay active throughout your entire life for as long as you can.
So five minutes is just creating that habit.
You won't see drastic results.
You might see no results from five minutes, but five minutes today for a week, ten minutes the next week for a week, and then you start building from there.
Again, that makes it just more accessible and creates that habit.
And it does take some time for a habit to be, especially when it comes to fitness, to be established somewhere between 21 days, might be when you're starting to create a foundation.
But some research shows that it's actually around like 60, 66 days when you really solidify that habit of working out.
So while in the, you know, in the immediate term, like, it doesn't really provide results that five minutes will just set you up for success.
Absolutely. I think that's such a good point.
Like, we look at it as like, oh, five minutes doesn't have any value, but you committing to something for five minutes a day.
Every day. And you keeping that promise to yourself.
Exactly. To turn up every single day, that's what matters about the five minutes.
Exactly. It builds that self confidence to and yourself, you know, your body listens, as in with meditation too.
Five minutes might not break you through to where you need to be, but five minutes every day and you're setting up that habit and you're also saying like, yes, I got this.
I'm doing it. You know, I'm dedicating five minutes to myself for myself.
Absolutely. So let's say someone's listening right now and they say, Sonata, Jay, I'm with you.
I only have five minutes.
What do I do with five minutes?
What should they do in a five minute workout?
That's all they have. And they're starting out.
Yeah. There's five minutes.
Just jump on. You can, let's start with the treadmill.
You know, if we can just warm up for a minute, do maybe a few squats, just some of the basic movements.
And maybe that lives. I do, you know, I'm going to this.
It's a little bit more strength training focused for me, but, you know, do something to warm you up for a minute or so and then go into some squats, go into some dead lifts, go into some like major movements that will target some of the biggest muscles in your body.
Maybe do some rows. And then you got a few movements covered there.
And someone's at home and they don't have any gym equipment and then you still utilize your body weight.
It's perfectly fine to do so.
And if you're starting out, I would squat to seat.
So basically just squat to your seat, stand up.
Squat to your seat, stand up.
You can do hip thrust back of your shoulders on the couch.
Feed planted on the ground, hip thrust, body weight, perfectly fine.
Grab a kid, put him on your hips.
Or any object. I'm a big believer that you can turn anything around your house into something to work out with, add a little bit of extra resistance and it's doable.
Were you always fit and energetic and strong?
Was that always been a part of your life?
Or is it something that you had to develop at a certain point?
As a kid, I've always been active.
I love being outdoors, playing with friends whenever I could be outside.
I would, I would be on trees picking fruit because, you know, in all being here, we had to kind of forge a little bit for ourselves or like rooftops.
Just an active kid, I played sports.
So I've always been active, not necessarily like strong fit, more active into the teenage years.
Unfortunately, that's shifted where, you know, your body changes.
So I was trying to deal with this extra weight that I was like starting to carry and I started to work out for the wrong reasons, which I would consider is, you know, trying to be as skinny as possible, limiting food intake to be as thin as possible.
So it shifted in that fashion and that was not a healthy way to work out.
And then, you know, I started dealing with depression and anxiety at the same time.
I think everything kind of like hit at the same time.
And working with physicians, you know, they're a little bit quick to push medication on you, which, which I did, I did take, but it wasn't until I found a physician that was running Marathon's herself, we wish you suggested, you know, actually getting stronger.
And that's what, what made the biggest difference for me is gaining that strength working out for the right reasons, which for me at the time were mental, um, for mental health.
And when I saw what kind of a difference working out did for my mental health, whenever it is when everything changed, now I was nurturing my body for health versus, um, dieting it to, to DS skinnier's possible.
So it has taken the journey of fitness for me has taken a bit of, of a, of a, of a path of a different path throughout the years.
And then, but when I found strength, when I found strength training is when I found the strength in me and, um, I was able to overcome a lot of the things that were, they were weighing on me that were affecting me like depression, anxiety, and then eating disorders.
Walk us through how just, you know, walk us through the dangers of, I guess, the way, like you said, the wrong reasons, walk us through some of the dangers physically and biologically of what happens to the body when we're starving the body or when we're not, right?
Really helping ourselves in the right way.
Of course. I mean, if you're working, I mean, there's, there's extremes to everything.
So while working out is good, doing workouts to the extreme for hours on end while malnourishing the body can be detrimental to your physical, you're not incorporating those nutrients that your, your body needs.
So you're depleting yourself to, to extreme levels, both with the nutrition and the physical activities.
So, um, it's, it is not healthy.
It's not healthy mentally.
It's not healthy physically or your, your body starts to deteriorate, you know, you just see your, like, gums and teeth deteriorate and, you know, everything else that goes on internally, um, that that goes with that.
So it is not healthy. It is not healthy.
While being thin, naturally can absolutely be healthy.
It's, there's nothing wrong with that.
But when it happens in a forced manner, when you're starving yourself and when you're working out to, to extremes, that's when it becomes unhealthy.
Yeah. Hey, everyone. It's Jay here.
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Walk us through the different types of exercise.
You obviously focus on strength training.
I want to hear about the benefits of that.
But, you know, people are trying to make sense of like, do I need to do Pilates?
Do I need to do yoga? Do I need to do hit workouts?
Do I need, you know, there's just so much on offer today, especially in LA.
But there's so much on offer all over the world.
Absolutely. And people are just wondering what's going to work.
I was telling you earlier that, you know, if I'm doing a workout and I'm not seeing progress either in strength or physique or whatever it may be, then you get discouraged and then you let go of it.
So walk us through the different benefits of different exercises and why strength training is a priority for you.
In my actual programming, I also incorporate some higher intensity and I try to weave in a little bit of fun cardio.
So I do incorporate different modalities.
It's not strictly, you know, strength training or and it's not powerlifting by any means.
It's strength training, but I do incorporate like hit sessions and some cardio because you need, I value all of the components, all of the different modalities.
But for me, strength training is sort of like the golden standard because that is what is going to strengthen your bones.
That's what's going to build muscle mass and a vast array of other benefits that not every modality has.
You know, strength training is proven to increase, like I said, bone density and muscle mass which are so crucial to longevity and a healthy longevity.
And you know, longevity now has become such a buzzword.
And if you could do one thing for your longevity is strength or is strength trained.
What's actually happening when we do strength training, like why does it link to longevity, the bone density is an important part.
What else is happening because of strength training?
Because what I always hear about is, you know, as you get older and if you fall over, you need the strength to pick yourself back up.
But like, what are we strength training in other ways really impacting our longevity?
Yeah, I mean, because it isn't our bone, our bone density max is reached at about age 25 to 30.
And from there, we start to lose bone density.
And by the age 40 and on, we start to lose bone density faster than we can build it.
So then what happens at that point is that when we do fall, we break a hip or a wrist and then the chances of recovery from that are much less.
So that leads to deaths.
I think there is like 32,000 deaths caused from fall injuries in adults, like 65 and older.
And obviously if you can build and muscles the same way, you start losing after the age of 30, believe it or not, you start losing muscle mass at about 3 to 8% every decade.
So that's that's incredible.
Those are incredible numbers.
So in the age 30 is a little bit slower, but then it starts to pick up at 40, 50 and then by 60 is even faster.
So if you can build as much as you can in bone and muscle as when you can, that will just help you carry, it will help you carry yourself through and healthier in the older years, in the later years of life.
Because again, you can either prevent yourself from falling or you can recover faster from an injury because your bone density is where it is more optimal than it would have been if you hadn't been building that bone mass.
And especially for women, women are more prone to osteoporosis, which is bone density laws than men.
And by menopause, the numbers are staggering as to that bone density laws.
And for men, actually even though the osteoporosis instance is less than women, their causality of death, their death due to falls is higher than women.
So I mean, a lot of the time, I know it's like when we're in our 20s or even our 30s, we think of ourselves as invincible.
You know, we've got these amazing bodies.
They're incredible, of course, but how do we prepare ourselves now when it is possible for the future ourselves?
Our future self will thank us.
This is really powerful stuff, Sonata.
This is really going to connect with the audience to hear these reset studies and recognizing the changes that are happening in every decade.
Because I think so many of us, like you said, and I remember that I remember being 22 years old and thinking I was Superman and thinking nothing could defeat me.
And I remember my dad kept telling me, you need to focus on your health and your health.
And I was like, I'm healthy, it doesn't matter.
And then, you know, when I had a couple of my own personal challenges with health, it really kind of stuck with me as to what an investment I needed to be.
What are some of the biggest things that you consistently see getting in people's way when they're trying to get fitter and stronger?
What are the challenges, the most common ones that you see people that you've trained over the years that you find they struggle with?
Well, the first one is relying on feelings.
A lot of people rely on motivation.
I don't feel motivated.
So, you know, or how do you get motivated to work out?
A lot of the time, I'm not motivated.
I don't want necessarily work out.
The co-signus of the home is a lot better than, you know, getting up and moving.
But we don't rely on that.
You take those feelings, you put them aside and you put your shoes and you keep going because that's what you do.
It's like brushing your teeth.
There's no, there's no for me.
There's no, it's a non-negotiable.
Working out is a non-negotiable, not just for right now, not because of aesthetics, but for longevity.
Like we're talking about quality longevity.
Aesthetics come. It's beautiful.
Once you do the things, the right things for your body with nutrition and working out.
Aesthetics are a byproduct that will come because a lot of people take that approach of wanting to look a certain way, which I find can be motivating, but for its short-lived, especially if the results are taken a little bit longer, which could take longer for some people.
But if you are doing it again for those right reasons, for the reasons of like, I want to be as strong as I can in this body, so this body can carry me forward in a healthiest possible way for as long as possible.
So that is the biggest one that I face is like, how do I get motivated?
How do I stay motivated?
It's like, act. Don't wait for the feelings, act.
The other thing is I'm too busy.
I'm too busy. There's always time.
I'm sorry, but you can always make time for yourself.
You can find that time. A lot of the time we find, there's been even arguments back and forth with people on Instagram, you know?
I don't have time yet. Two hours later, they're still responding to that same chain of communication.
Well you had two hours right there.
You have time. A lot of the time is just, we analyze your day.
Just analyze your day is to where you're spending time that you could carve out.
Not saying don't watch TV or don't be on social media.
Do it while watching TV.
Exactly. Do that. How can you incorporate it?
I found that. For me, incorporating is so good.
Incorporated. Exactly.
I'm a big, big believer of like not doing all or nothing.
So even when it comes to nutrition, it's like you want to eat a burger, fine.
Just how can you maybe take one of the sides of the bun out?
You know what I mean? How can you substitute half of the fries with a salad?
Just like don't completely take things out, try to incorporate in your life.
So find out there is definitely always a little bit of time that you can find.
Absolutely. Yeah. I've found that things that are good for me feel bad before, but feel amazing after.
Exactly. And the things that are bad for me, they feel really good before.
But they don't feel so great after.
And so I'm the same as you.
When I wake up in the morning, I often go on a hike.
That's like how I like to start my morning.
That's great. I'm going out for a walk.
I like sweating. Yeah. And I like being active and I don't want to do something too straight.
Exactly. And I like to be quite busy.
And I found that when I wake up in the morning, I don't want to work out.
I don't feel like it. And you're so right that I just have to say to myself, I have to remind myself, but I know how I'll feel after.
And when it comes to eating a burger, trust me, I only eat a burger all the time.
And I have to remind myself, but I know how it's going to feel after.
And so it's almost like you've got to connect your brain to the after feeling.
Absolutely. Because the after feeling is so much more what you have to live with.
Because the feeling before kind of comes and goes.
Exactly. I want to eat a burger.
A burger now I don't feel so great.
I don't want to work out.
I ignore working out. I didn't work out.
Now I don't feel so great.
Right. Right. And you're living with that feeling after for much longer than you're living with the feeling before.
Very true. Very true. So that's definitely helped me.
And the busy one is so true.
I mean, I feel like if I work out while watching, I love watching football soccer highlights and miss watching soccer.
And I don't get to watch it.
I don't get to watch full games anymore because there are different timings because I live in LA, the games in London or England.
And I will put on a highlights of the game, which are like 20 minutes.
And I'm like, this is perfect for a 20 minute workout.
I can watch the highlights.
I can work out. And it's going to force me to get through 20 minutes.
Whereas if I didn't have the highlights on, I know I'd give up in like six.
Yeah. And so when the highlights are on, I know that I'll be able to get through a full 20 minute workout, which is what I'm trying to do if I'm traveling or moving around.
So I love that idea of incorporating things into it.
And that's true when it comes to creating habits that are tough to create in the beginning.
How can you tack on something that is enjoyable?
Like a little bit of a reward system.
And a reward system doesn't have to be that I get to, you know, whatever I want is a reward.
What is the right reward system for being fit?
Because I think a lot of people think it is.
Yeah. You can get into it while you're working.
Yeah. Yeah. You could be, you know, like you said, you like to watch the highlights, you know, a show that you enjoy or another activity that's enjoyable, you know, or if you want to treat yourself, find maybe when it comes to food, find a healthier option.
I'm a great believer also in substituting, you know, a lot of the recipes that I post are.
I have a sweet tooth. So how can I create recipes that are healthy that will satisfy and will taste just as good as the naughty food?
So it's just that for every person, it could be, it could be different.
What that reward for them is.
But tack it onto it. You know, our, in the, we rise up, we have Dr.
Gina, who is a habits expert, habits building expert, one of the, I think, four leading researchers of habits and she has so much input and so much information on how to make habits sustainable, you know, I wish I had a Dr.
pocket, Gina and I ask, yeah, but yeah, she will have such an amazing insight as to how to create and sustain these habits.
Yeah. What do you think is misconception with strength training?
What do you think people get wrong?
That women will get like bulky and big and gigantic.
That's like the biggest thing is like, I don't want to get too bulky.
I don't want to get too big.
That's what you hear a lot.
That's what I hear a lot and that is a huge misconception because in females, our hormones are, do not allow us to get to the levels that, for example, immense physique can get naturally.
It is not biologically.
There's obviously different levels of hormones in different women that will promote growth in some more or less than others, but I always say at the very, at the end of the day, you can just back off, back off.
If you are feeling, but I guarantee you, once you start gaining a little bit of muscle, you will be addicted.
The feeling of strength and confidence that it gives you a stronger body gives you, at least for me, and for the people that I've worked with, those feelings that it gives them are far outweigh any negative misconceptions.
I'm going to say misconception because it is.
You're not going to get big.
You're not going to get huge.
You're not going to be like Hulk.
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I don't, I I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't,
I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't, I don't need you to come over.
What was that like? What was that conversation like?
Yes, I'll be there. Because obviously it is Kim, but I believe in working with these people that have such high influence because of the impact that they will have on the larger population.
So if they can send, if through them, I can send a message of strength for women.
So strength is beautiful, strength is confidence, whatever that looks like, strength doesn't have to come with big muscles, you know.
But if I can send a message of strength to especially young women, then to me I've done my, my purpose is fulfilled.
It's beautiful. What's the first thing you ask someone when they come to you?
Anyone that comes to work with you?
What's the first thing you ask them?
How serious are you about this?
Right. Yeah, I'm serious about this.
Like, are you know, are you going to give me a day here and there?
Because that's just not going to achieve anything for you or, or, or myself.
So you have to be serious about your health.
And I like to make it even though somebody comes to me saying that they need to look a certain way I always try to make it about health and longevity.
Yeah, it's similarly in coaching actually whenever I take on a client, I found that clients who are willing to dedicate and commit time.
Exactly. See phenomenal results like either clients that I have met for two hours a day every day for two years and other clients that have met twice a week, thrice a week for three to six months.
And then I have someone who's like kind of checking in once a month, kind of checking in once a quarter, it doesn't have, and you just start to notice.
And it's hard because it's not that someone is not wanting to work hard or it's not that there are bad person or a really person.
Right. Right. Of course.
Just people have different discipline levels.
Absolutely. But it's like in order to really see an impact and see the results, there has to be that commitment.
There has to be that commitment.
Absolutely. You talked about the purpose of strength training.
What is the purpose of workouts like Pilates and yoga and other forms?
What is the purpose of those kind of workouts compared to strength training?
They, like I said, I respect and utilize, have utilized myself all modalities.
You know, I love yoga, but I think there are great additives.
They're great in addition to strength training because they will not most likely build muscle mass in the way that strength training can.
They will build maybe endurance, they will build some endurance, they'll build flexibility and some strength, but not to the level that lifting weights will, will, will.
Not in so in the way that lifting weights will build your bone density yoga and Pilates unless you're doing some crazy yoga or Pilates that they will not do that.
So, but again, there is a great place and time in addition, I believe, to strength training to incorporate yoga and Pilates.
What's the difference in the workout you prescribed to someone who wants to gain muscle versus someone who wants to lose weight through strength training?
They don't have to be the same at all.
They, they could be one and the same because again, at the end of the day, when you're building muscle, you're, you're challenging yourself, you're challenging your muscles with a weight that you're, you're lifting, which is expanding calories.
And that's what you need in weight loss as well.
You need expenditure of calories that, but at a caloric deficit.
So, that's the only changing component is that caloric deficit.
So, it's more in the nutrition versus in the workouts.
I mean, there is, you know, you can work out, you can challenge yourself with the duration of the workout and then maintain your nutrition, or you can eat less basically.
So, be at a deficit and calories and then lose weight.
So, it doesn't have to be the, any difference there.
It's just how you manage nutrition versus output.
Got it, got it. And if you're working out on your own without a trainer, it's much harder.
How do you know what to add to make it more challenging to, to continue to get stronger or to continue to shift?
Because I find like most people are working out with our trainer.
Of course, they can use the, we rise after that.
Have that. That's what the we rise up does, right?
Yeah, absolutely. So, I'll give you the guideline.
If you'll give you the workouts, what you can do on your own is challenge yourself with the weights that you're lifting.
So, if, for example, the recommended reps are between eight and 12, when you get to that eight or nine, 10, 12 rep, like how are you challenged?
Can you do, can you do 10 more?
If you're doing 10 more after that or if you can't do, you're doing, you're doing too little weight.
So, you need to increase the weight.
That's why you have to keep in mind.
I also value strongly that mind muscle connection.
So, truly thinking about the working muscle.
Let's actually studies that show that if you are thinking of the muscles that you're working, that that actually creates the muscle gets bigger.
There's their studies too.
So, if you are slowing down the movement, thinking about the muscles that you're working, I sometimes try to touch, you know, this is working.
It sends that signal from your brain to the muscle that, hey, we're working here, we're working here.
And that will increase strength, will increase muscle mass, actually.
Yeah, I've heard about that.
So, the idea of people almost doing weights in their mind.
The other studies that they've just simply did that without any weight lifting and they found a significant difference.
Yeah, the power of the mind is incredible.
What else have you done for the power of the mind to affect your body?
What are the practices of you taking on at a mental or spiritual level that you feel have positively impacted your physical health?
Meditation is huge, in my opinion, for mental health, but also if you're wanting to visualize certain results.
I feel like whenever I've been in a place where I needed to, I've competed for example, and in bodybuilding competitions in the beginning level.
And I found when it came strictly to like the physique, if you are, it's basically manifestation, you know, at that cellular level when you're thinking about the way that you want to look or feel or present yourself.
So meditation is huge, I try to incorporate that every day.
I also gratitude every night before going to bed.
I practice gratitude, not sure how that relates to the physique, but it relates to the mental aspect.
I'm grateful for your body.
Absolutely, absolutely.
I had to learn that. I had to learn that.
I definitely was very grateful for my mind and my intelligence and my abilities, but I'd always felt like my body was letting me down.
And that negative approach to my own body only made my body let me down more.
It's like someone in your life.
If you feel like that person in your life always lets you down.
They're going to let you down because you're going to look for that.
Exactly. And so I was always talking to my body subconsciously in that way.
But I was like, all my mind is amazing, but my body lets me down.
The words that we use are so important.
In this recent journey of the days shared about before with you, that was one of the big lessons that I learned is the way that sometimes we talk to ourselves, the words that we use, whether they're out loud or even just spoken in silence to ourselves are huge.
So if you tell yourself, you know, like, I hate my body.
Like, I want to change this.
Like, I hate, I don't know, like, my stomach.
Like, that's not coming from a place of love.
We were less likely to achieve results if they're, if that's coming from a place of negative sentiments towards yourself.
I always, that's another thing that I always try to impart on whoever I'm working with, especially in person is like, I want us to start from a place of love for ourselves, not from I need to lose 20 pounds because that again comes from like, I hate this 20 pounds that's on me.
But yeah, starting from a place of love for wherever we're at and for I want to, I want to do this because I want to become a healthier version of myself.
I know there's been so informative talking to you today.
I feel like there's been so many great insights that we can, I think I'm going to be pulling on a lot of your insights to gain drive and gain focus to connect back in with my body because a lot of what you've shared with me has been we realized just how important strength training is, especially my days where I am now.
And how important it's going to be long term, even if I don't feel it right now.
So thank you so much. We end every episode with a final five.
These have to be answered in one word or one sentence.
And so Sonata Grekkert, these are your final five.
The first is what is the best health or fitness advice you've ever heard or received?
Well, the advice not necessarily well, it's the best advice ever was to stay true to myself and to my uniqueness.
So I don't think it necessarily has to deal with the fitness part, but it's to embrace your unique self and stay true to it.
The advice that I would give when it comes to fitness though, would be to just start just start.
The second question, what is the worst advice you've ever had or received?
Stop lifting weights. He'll get you to be masculine and bulky.
And that's the case. Yeah.
At the end of the day, it's also less not judge people for how they want to look.
You know, if they want to appear a certain way, if that's what drives them, that's what they want.
Let's allow. Question number three, what's your hope for people in 2024?
Just to do everything from a place of love, whatever that is.
So whether it's working out nutrition or anything in their life, just start from a place of love for themselves and for everybody around them.
Question number four, what's the first thing you do in the morning and the last thing you do at night?
First thing I meditate, last thing I say my gratitude.
And fifth and final question, if you could create one law that everyone in the world had to follow, what would it be?
I would say because this was one of my biggest lessons was to allow.
I don't know if it makes sense, but one of the biggest lessons from you recently was to allow and stop being so much.
So I'm not needing to control everything.
So maybe this is more in a personal level, but I think if we allow for the good in our life or the love for the right type of circumstances, I think there's so much to gain from that.
Thank you so much. Thank you.
Everyone has been listening or watching Sonata's app is the Wii rise app where you can find fitness and health tips and practices.
And of course, if you don't already, you can follow her on Instagram at at sonata.gracker.
Please go and follow her right now for more fitness tips for great workouts to get you started to get you going.
I want 2024 to be a year. You're stronger fit that and better and Sonata is going to be a big part of making that happen.
Thank you so much. Thank you.
Thank you. Thank you so much.
Thank you for having me here.
I truly appreciate it. Thank you.
Thank you. If you love this episode, you will enjoy my conversation with Meghan Trainor on breaking generational trauma and how to be confident from the inside out.
My therapist told me stand in the mirror naked for five minutes.
It was already tough for me to love my body, but after the C-section scarf with all the stretch marks, now I'm looking at myself like I've been hacked.
But day three when I did it, I was like, you know what?
I thought it was a cute show.
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