455: The Three Things Every Woman Needs for a Lean, Strong Body with Celebrity Trainer Senada Greca
Well with Arielle Lorre
Dear Media, Arielle Lorre
4.8 • 4.2K Ratings
🗓️ 29 April 2026
⏱️ 45 minutes
🧾️ Download transcript
Summary
Senada Greca is a celebrity trainer and fitness expert known for helping women build strong, lean, and sustainable physiques-including clients like Kim Kardashian. She is also the founder of the WeRise App and wellness brand, Aonic.
In this episode, we break down what it actually takes to change your body-without overcomplicating your workouts or falling into the cycle of doing more and seeing less.
We talk about why so many women aren't seeing results in the gym, the biggest mistakes that keep you stuck, and the shift from chasing aesthetics to building real strength and longevity. Senada shares the three fundamentals every woman needs to master, how much protein actually matters, and how to structure your workouts so they're effective (even in 45 minutes).
We also get into the fear of "getting bulky," how to grow glutes the right way, and how long it realistically takes to see changes in your physique. Plus, how to adjust your workouts around your cycle, and why muscle is one of the most important investments you can make for your long-term health.
If you want a clear, simplified approach to training that actually delivers results, this episode is for you.
You can find Senada @senada.greca on Instagram and on the WeRise app.
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Transcript
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| 0:00.0 | The following podcast is a dear media production. |
| 0:05.9 | This is Well, a podcast about wellness in all its forms. |
| 0:10.0 | I'm Ariel Laurie, and each week I'm sharing unfiltered conversations with the people shaping how we feel, live, and look. |
| 0:17.2 | Come for the substance, stay for the honesty, and leave with the tools to be well, inside and out. |
| 0:25.4 | I have been wanting to have today's guest on for so long in this conversation. |
| 0:31.0 | Did not disappoint. |
| 0:32.3 | I am talking to Sonata Greca. |
| 0:34.9 | She is a celebrity trainer. |
| 0:36.8 | She is the founder of the We Rise app and Aionic, |
| 0:40.2 | which is a wellness brand. And she is the force behind some of the most consistent results-driven |
| 0:45.7 | physiques out there, including clients like Kim Kardashian. And what I love about Sonata is that |
| 0:51.5 | her approach isn't about extremes or over-complicating things. |
| 0:54.5 | It's about structure, discipline, and actually mastering the fundamentals, which we get into |
| 0:59.2 | today. And she's also really fun. I had so much fun talking to her. She's very playful, |
| 1:05.4 | but she obviously takes her health and wellness very seriously and that of her clients. So in this episode we get into what |
| 1:12.6 | it actually takes to change your body and why so many women aren't seeing results. We talk the |
| 1:17.2 | biggest mistakes that we make in the gym, the three things every woman needs to master. We talk, |
| 1:22.0 | of course, protein workout splits, growing glutes, training around your cycle, and why building |
| 1:26.8 | muscle is one of the most |
| 1:28.2 | important things that you can do for your long-term health. This is a very clear no-b-s conversation |
| 1:33.8 | that will help you train smarter and actually see results. So please enjoy Sonata Greca. |
| 1:40.5 | Welcome. Thank you for having me. I appreciate it. Of course. I've been trying to get you on for so long. So I'm so honored that you're finally here. You're a busy woman. And it only gets crazier by the day. I'm like, oh, we'll have a bit of a break at this point now. Something always shows up. I know, I know. Roll with the punches. I know how that |
... |
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