Senada Greca

12/21/2025

Higher muscle loss (about 6-8% per decade) is typically associated with:
- Sedentary lifestyle
- Low protein intake
- Chronic dieting / under-eating
- Hormonal changes without resistance training
- Chronic stress, poor sleep, inflammation
Strength training is crucial in helping you NOT ONLY prevent but BUILD back muscles and bones. And obviously, supporting your body with proper nutrition and specifically the proper amount of protein.
More than 80% of women don’t eat enough protein, and as of 2020, 73% don’t meet the general guidelines for strength training (meaning they strength train less than 2 days a week)

Don’t negotiate with your health and longevity! Strength train, eat your protein and recover!~~
゚viralシfypシ゚viralシ

12/20/2025

Components of a well rounded glutes day - each exercise has variations, so to keep it fresh and novel I switch up the options within the group of exercises, but these are my minimum, go-to exercises on a day when I’m short on time.

SAVE and SEND to your besties 👯

Mobility/Activation:
Deep squat side to side rocking w slow concentric - 8 reps

Superset:
1. Barbell or straddle squats: 8-12 reps x 4 sets
2. Glute focused RDLs: 8-12 reps x 4 sets
3. Step ups: 12-16 reps x 3 sets each side
4. Clamshells w thrusts: 8-12 reps x 3 sets each side
5. 1 1/2 hip thrusts.~~
゚viralシfypシ゚viralシ

12/20/2025

Are you training your VO2Max? It can be the strongest predictor of your lifespan. VO2Max is the maximum amount of oxygen your body can utilize during an intense workout. In other words, how well your body utilizes oxygen during intense training. The higher the VO2Max, the better.
This is why I add various forms of sprints (treadmill, rowing, biking, etc) to my training 2 times a week.~~
゚viralシfypシ゚viralシ

12/19/2025

Protein Rice Crisp Clusters - These were AMAZING!!! You’re giving to want to try these! So EASY and so DELICIOUS. SAVE and SHARE with your besties 👯‍♀️
Instruction:
- in a bowl mix 1 1/2 cup of Rice Crisp cereal (I used sprouted brown rice crisps)
- 3/4 cup (Chocolate Protein Drink)
- use enough Protein Drink to just cover the crips. Not too runny
- 40grams of Dark Chocolate (I used unsweetened) + 1 tsp Coconut Oil melted
- place Rice Crips and Protien mix into thin clusters on parchment paper
- add melted Chocolate on top
- sprinkle a pinch Sea Salt
- freeze till set (30 mins)

Enjoy 😊~~
゚viralシfypシ゚viralシ

12/18/2025

Strength training is a powerful way to support hormonal health. Research shows that resistance training can increase dopamine and serotonin (your feel-good brain chemicals), improve insulin sensitivity, reduce cortisol (your stress hormone), and even regulate estrogen, progesterone and testosterone levels.

In fact, one study found that just 8 weeks of consistent resistance training improved estrogen balance and significantly reduced PMS symptoms in women.~~
゚viralシfypシ゚viralシ

12/18/2025

Just Start ✔️ No time to waste! No time for next time! No time for excuses! 👉 Train with me. Get fit and stay fit for life! Access NEW Redefine ChaIIenge, Home and Gym versions, along with tons of programs, prior chaIIenges, meal planning build to your goals and so much more💪 Time to Get Going!~~
゚viralシfypシ゚viralシ

12/17/2025

12/17/2025

SCREENSHOT the end for my top 6 foods to cover 70-80% of nutrient deficiencies. SHARE with your besties 👯‍♀️

Nutrient deficiencies can have a huge impact in not only how you feel and operate daily, but also your long term health. We can cover most of these deficiencies by addressing nutritional needs, and focusing on eating a variety of Whole Foods.
My top 6 foods that cover the majority of the deficiencies, that I consume daily or multiple times a week are:
1. Greek Yogurt
2. Spinach / Dark leafy greens
3. Almonds / Pumpkin Seeds
4. Avocados
5. Berries (specifically blueberries)
6. Salmon~~
゚viralシfypシ゚viralシ

12/16/2025

Super Easy Protein Packed Frittata - and virtually no clean up. SAVE and SEND to your besties 👯‍♀️
Make this anytime or as part of your meal prep. It’s such an easy and delicious recipe and you can get creative with the ingredients as you like.

Instructions:
- line a pan with parchment paper
- 6 eggs (or utilize egg whites. In that case l’d use 8-10 eggs)
- add fave toppings: I did spinach, peppers, feta
- season to preference and mix well. I did salt, pepper and red chili flakes
- Bake at 375° F till firm, about 30-45 mins
Enjoy 😊~~
゚viralシfypシ゚viralシ

12/16/2025

Just Start ✔️ No time to waste! No time for next time! No time for excuses! 👉 Train with me. Get fit and stay fit for life! Access NEW Redefine ChaIIenge, Home and Gym versions, along with tons of programs, prior chaIIenges, meal planning build to your goals and so much more💪 Time to Get Going!~~
゚viralシfypシ゚viralシ

12/15/2025

゚viralシfypシ゚

12/15/2025

Protein Packed Pizza - Delicious and so Easy to make. Make sure it SAVE + SHARE with your besties 👯‍♀️
Make this. It was so amazing.
Instructions
- Blend: 450g cottage cheese + 2 eggs + 1 cup almond flour
- Bake at 350° F for 20 minutes or till golden brown
- Add your fave toppings.
- I added: tomato paste + 1 cup mozzarella + prosciutto
- Bake for another 5-10 mins till cheese melts
Enjoy 😊~~
゚viralシfypシ゚ ゚viralシfypシ゚viralシ