World-Renowned Personal Trainer: How To Lose Fat, Build Muscle and Improve Your Mental Health | Senada Greca
In this episode of The School of Greatness, Senada Greca shares her journey of overcoming an eating disorder and body dysmorphia as an immigrant teenager in the US. She discusses how strength training transformed her relationship with her body from obsessing over aesthetics to cultivating holistic wellness and purpose.
Greca highlights the mental health and longevity benefits of strength training over cardio. She explains her mission to inspire women to embrace strength and provides fitness tools through her app We Rise. The episode also touches on Greca's approach to spirituality, self-care, and balancing mental and physical wellness to become one's best self.
This is a preview of the Shortform summary of the Jan 8, 2025 episode of the The School of Greatness
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1-Page Summary
Senada's Mental Health and Body Image Journey
Immigrating to the US: Translating for Family Fueled Stress
As an Albanian immigrant teenager in the US, Senada Greca, fluent in English, translated for her family - translating paperwork and in critical situations. This adult responsibility added stress, fueling an eating disorder and body dysmorphia where she drastically restricted calories and over-exercised for control, according to Greca.
Recovery: Finding Purpose Through Strength Training
A turning point came when Greca met an inspiring marathon-running physician who motivated her to positively nurture her body. She shifted from cardio and aesthetics to strength training for holistic self-improvement - nutrition, sleep, meditation. This passion allowed Greca to connect achievements to a sense of purpose.
Strength Training Benefits
Better Than Cardio for Long-Term Health
Greca asserts strength training is "queen," maintaining muscle/weight better than cardio for long-term well-being. She and Lewis Howes highlight its importance for longevity - offsetting age-related muscle loss and enabling assisted living. For menopausal women, experts like Drs. Lyon and Claire advocate strength to build muscle.
Boosting Mental Health and Confidence
Beyond the physical, strength training elevates mental health and body confidence. For Greca, it transformed her mindset on her body - from aesthetics to strength equating empowerment. She uses it to manage anxiety/depression. Howes cites the mental health and appearance boosts of muscle-building.
Senada's Influence and We Rise App
Inspiring Women to Embrace Strength
Greca's messaging empowers women to see strength training as self-improvement, not just for appearance. With clients like Kim Kardashian, she inspires broader audiences to adopt it. Her consistency models the discipline she advises.
Providing Support via the App
We Rise offers programs for all levels - workouts, meal plans, habit coaching. Led by Greca, it provides fitness tools plus a community pursuing wellness and strength. Its expansion aims to empower women holistically beyond just fitness.
Role of Spirituality and Self-Care
Finding Peace Through Prayer and Plant Medicine
Greca reconnected with her spiritual upbringing, finding peace in prayer and faith in a higher power. She uses plant medicine for self-reflection to understand herself better, aligning with her spiritual journey.
Balancing Mental and Physical Wellness
Greca values mental self-care like physical - self-help books over therapy. Avoiding extremes, she aims to be her best self while serving others with compassion, providing value over perfectionism.
1-Page Summary
Additional Materials
Counterarguments
- While strength training has many benefits, it may not be the best or only exercise for everyone's long-term health; cardio and other forms of exercise can also be crucial for cardiovascular health and overall fitness.
- The assertion that strength training is better than cardio for long-term well-being is a generalization and may not take into account individual health needs and preferences.
- The idea that strength training is universally empowering for women may not resonate with everyone; empowerment can come from various sources, and not all individuals may find strength training to be personally fulfilling or empowering.
- The We Rise app, while potentially beneficial, may not be accessible or appealing to all individuals seeking fitness and wellness support, and other resources or communities might be more suitable for different people.
- The use of plant medicine for self-reflection and spiritual growth may not be supported by all health professionals and could have potential risks that are not addressed in the text.
- The preference for self-help books over therapy for mental self-care may not be appropriate for everyone, especially those with mental health conditions that require professional intervention.
- The emphasis on being one's best self and serving others with compassion, while positive, may inadvertently contribute to pressure or a sense of inadequacy for some individuals who struggle with self-acceptance or setting boundaries.
Actionables
- You can start a bilingual journal to process the stress of language translation and cultural adaptation, using one page for your native language and the opposite for English, reflecting on the same experiences from different linguistic perspectives.
- This activity helps in managing the emotional load that comes with translating and cultural assimilation by allowing you to express feelings in a familiar language while practicing and improving your English. It can also serve as a personal record of your journey and growth.
- Create a simple home-based strength training routine using household items if gym access or equipment is a barrier.
- Begin with exercises like squats using a sturdy chair for support, canned goods for weights, or a backpack filled with books for added resistance. This approach makes strength training accessible and can be a stepping stone to more structured programs as you gain confidence and see the benefits.
- Establish a weekly "self-care hour" dedicated to mental well-being, where you engage in activities that foster inner peace and self-compassion.
- This could include meditation, listening to calming music, gardening, or any other activity that brings you joy and relaxation. By setting aside this time, you're prioritizing mental health with the same importance as physical health, which can lead to a more balanced and fulfilling lifestyle.
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Senada's Journey Overcoming Mental Health and Body Image
Senada Faced Mental Health Challenges Immigrating To the US
Senada Greca’s immigration to the United States entailed significant mental health struggles as she tried to adapt to a new environment. Fluent in English, which she learned through private courses in Albania, Senada became her family's translator upon their legal move to the US during a period of civil unrest back home. This responsibility added to her stress as a young teenager, often translating for her parents in critical situations and acclimating to a different school system and culture.
Struggled to Fit In As a Family Translator
The pressure of being the only English-speaking member of her family forced Senada into adult roles early, heightening her stress levels. She recalls the added anxiety of having to carry out administrative tasks like filling out paperwork for her family—a chore that has since instilled an aversion in her.
Restrictive Dieting and Over-Exercising For Control
Senada’s need to control some aspect of her chaotic environment led her down a path of restrictive dieting and extreme exercising. Despite drastic weight loss that alarmed teachers and parents, her body dysmorphia prevented her from recognizing her unhealthy thinness. Root causes included hypercritical parenting and societal pressures to conform to unrealistic body standards. This contributed to Senada's anorexia, where she found herself consuming very few hundred calories a day, despite having little self-love or happiness. Her condition was so severe that therapists barred her from sports, which she enjoyed, to prevent further health decline.
Senada's Recovery: Finding Purpose and Embracing Strength Training
Senada describes a turning point when she met an inspiring physician in her 50s who ran marathons. This encounter motivated her to nurture her body positively, focusing on self-care, fuelling workouts, and improving mental health.
Unhealthy Beginnings: Discov ...
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Senada's Journey Overcoming Mental Health and Body Image
Additional Materials
Actionables
- You can use journaling to explore your own family dynamics and the roles you've taken on, which may help you understand any stress or pressure you're experiencing. Start by writing down the roles you play in your family and how they affect you. Reflect on whether these roles are self-imposed or expected by family members, and consider how they align with your personal goals and well-being.
- Create a personal wellness plan that includes activities you enjoy and that promote both mental and physical health. This could be as simple as scheduling regular walks, trying out yoga, or experimenting with different types of exercise until you find one that feels empowering and enjoyable, much like strength training did for Senada.
- Develop a mindset shift from ...
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Strength Training Benefits For Women's Health & Longevity
In the latest episode, experts highlight the myriad benefits of strength training for women's health, emphasizing how it surpasses cardio for long-term well-being and contributes to both physical and mental resilience.
Strength Training Is Better for Long-Term Health Than Cardio
Strength training rises as a key player in women's long-term health, outshining traditional cardio and activities like Pilates. Senada Greca asserts that strength training is "queen," noting a transition away from cardio led to a more stable physical appearance and feeling. She also emphasizes its superiority in maintaining weight and muscle definition more consistently.
Enhances Muscle and Bone Health, Improving Life Quality
Greca discusses strength training's importance for longevity and quality of life, underscoring the necessity of muscle building to live unassisted in old age. Lewis Howes echoes this, recalling a commercial about the elderly struggling to stand up—a stark visualization of the real-world impact of muscle strength. They concur on the importance of developing muscle early on, as it becomes more challenging after 40. Greca emphasizes that particularly for women, building muscle early is essential to offsetting age-related muscle loss that tends to begin in the 30s.
Aid In Managing Menopause Symptoms and Age-related Changes
Greca discusses the vital role of muscle for women's health, not just currently but into their later years as well. Experts like Dr. Gabrielle Lyon and Dr. Marie Claire advocate for prioritizing protein and muscle building, noting that strength training offers balance during the menopause phase.
Strength Training Elevates Mental Health and Confidence Beyond Appearance
Beyond physical benefits, strength training also contributes to mental health and confidence. Greca ...
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Strength Training Benefits For Women's Health & Longevity
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Counterarguments
- While strength training has many benefits, it is not necessarily "superior" to cardio; both have unique health benefits, and a balanced approach that includes both may be optimal for overall health.
- Cardiovascular exercise is also important for heart health and endurance, which are critical components of long-term well-being.
- Some individuals may find it difficult to maintain weight and muscle definition solely through strength training without incorporating dietary changes and cardio.
- The emphasis on muscle and bone health is important, but flexibility and balance, often improved through activities like yoga and Pilates, are also crucial for preventing falls and injuries in old age.
- While developing muscle early is beneficial, it's never too late to start strength training, and significant improvements can be made at any age.
- Not all women will experience menopause symptoms that can be managed through strength training, and individual experiences can vary widely.
- The focus on protein and muscle building should not overshadow the importance of a well-rounded diet that includes a variety of nutrients essential for w ...
Actionables
- Create a "strength training adventure" calendar where each month focuses on a different muscle group, incorporating exercises that can be done at home or with minimal equipment. For example, dedicate January to leg strength with squats and lunges, February to core with planks and dead bugs, and so on. This keeps the routine fresh and ensures all muscle groups are addressed throughout the year.
- Start a "protein potluck" club with friends or colleagues where everyone brings a high-protein dish to share once a week, exchanging recipes and discussing the benefits of protein for muscle health. This encourages a community approach to healthy eating and makes prioritizing protein more enjoyable and less of a solitary effort.
- Use a habit-tracking app to se ...
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Senada's Role as a Fitness Influencer and We Rise App
[restricted term] Greka, as a prominent figure in the fitness industry, has had an influential role in inspiring women to prioritize strength and health over aesthetics, using platforms like We Rise to support and empower women on their fitness and wellness journeys.
Senada Inspires Women to Embrace Strength
Senada Greca's messaging heavily emphasizes the significance of strength training as a proxy for self-improvement.
Empowers Women to See Strength Training As Self-Improvement
Through her own example and her interactions with influential clients like Kim Kardashian, Senada encourages women to embrace strength training. She views building muscle and strength training as essential for health and longevity, not just as a means to improve physical appearance. Her work with high-profile individuals serves as an opportunity to inspire a broader audience to adopt strength training for their own empowerment and self-improvement.
Senada aims to embody strength to inspire women to become the strongest versions of themselves. She frequently questions whether she is providing the best value to her audience, demonstrating her commitment to empowering women through strength training. Her consistency in creating content echoes the discipline she advises for effective strength training.
Shift Conversation From Aesthetics to Health and Wellness
Senada Greca advises against daily weighing, advocating for a shift from aesthetic-driven goals to focusing on overall health and wellness. She argues that personal strength and individual bests should be the goals, rather than comparison with others.
Her fulfillment comes from serving others, particularly women, indicating her broader aim of promoting health, wellness, and female empowerment.
We Rise App Offers Women Programs and Support For Fitness and Wellness Journeys
We Rise is founded by Senada Greka and has transformed into a valuable tool for women looking for programs and support on their fitness journey.
Includes Strength Training, Nutrition Guidance, and Habit-Building Coaching
The app provide ...
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Senada's Role as a Fitness Influencer and We Rise App
Additional Materials
Actionables
- Start a fitness journal to track progress based on strength milestones rather than weight. Use this journal to set weekly strength goals, such as increasing the weight you lift or the number of push-ups you can do, and celebrate these achievements as your primary measure of progress.
- Create a "strength over aesthetics" social media challenge where you and your friends post updates about your strength training journey, focusing on how you feel and the health benefits you're experiencing. This can help build a supportive community that values health and empowerment over appearance.
- Organize a local "strength ...
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Role of Spirituality and Self-Care in Senada's Life
Senada Greca shares her journey of reconnecting with her spiritual roots and emphasizes the importance of self-care, achieving balance, and serving others.
Senada Found Comfort and Guidance In Reconnecting With Her Spiritual Beliefs
Peace Through Prayer and Faith in a Loving Higher Power
Senada Greca reflects on her upbringing, which was religious, with regular prayers each night. Although there was a period when she lost this spiritual connection, she has since returned to her practice of praying and finds that it brings her peace. This reconnection with prayer reflects her faith in a loving higher power.
Uses Plant Medicine and Self-Reflection For Deeper Self-Understanding
Senada speaks about using plant medicine as a form of self-therapy. By seeing herself from an outside perspective, she examines her patterns and behaviors. This practice is a significant part of her self-understanding. Senada's self-reflection often leads to a deeper comprehension of her own inner workings, and it aligns with her spiritual journey through life.
Senada Values Self-Care and Balance, Avoiding Extremes
Caring For Mental Health Like Physical Health
Senada discusses the importance of balancing mental health with physical health. She aims to avoid harmful past patterns and negative self-talk, striving for balance rather than extremes. She promotes the concept of self-therapy through self-help books and introspection, which has been more effective for her than traditional therapy. Senada's approach to mental health is a testament to the value she places on self-care.
Strives to Be Her Best While Serving Others
Senada feels that if ...
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Role of Spirituality and Self-Care in Senada's Life
Additional Materials
Counterarguments
- While Senada finds peace through prayer and faith, some individuals may not resonate with spiritual beliefs and may find peace and guidance through secular means such as philosophy, science, or humanistic values.
- The use of plant medicine for self-understanding may not be suitable for everyone, as it can have varying effects and may not be legally or medically advisable for certain individuals.
- Self-care and balance are important, but what constitutes balance can differ greatly from person to person, and some may require more structured or professional support to manage their mental health.
- Self-therapy through self-help books and introspection can be beneficial, but it may not replace the need for professional therapy or counseling for those with more serious mental health issues.
- The idea of serving others is noble, but it's import ...
Actionables
- You can create a personal mantra or affirmation that aligns with your spiritual beliefs to use during moments of stress or uncertainty. Write down a sentence or two that resonates with your understanding of a higher power or your spiritual outlook. Repeat this mantra during your daily routine, such as while commuting or before meals, to foster a sense of peace and guidance.
- Start a 'compassion project' by identifying one small act of service you can perform each week. This could be as simple as writing an encouraging note to a friend, volunteering a few hours at a local charity, or helping a neighbor with groceries. Keep a journal to reflect on how these acts of service affect your sense of purpose and connection to others.
- Develop a 'balance tracker' for your personal self-care ro ...
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