Tone It Down

Karena is coming to you solo for a full AMA! She's answering YOUR voicemail and Instagram questions about lifting heavy, building muscle as we age, and how to get the most out of the TIU app. Whether you're brand new to fitness or a longtime TIU girl, this episode is your personal pep talk and practical guide all in one. You are so not alone in these questions and Karena has you covered. Drop your own question at karenadawn.com/message and you could be featured on the pod![00:00] Coming Next[05:49] Karena responds to listener BrookeKarena breaks down why earlier TIU videos used lighter weights and how her own lifting has evolved since then."Heavy" looks different for everyone. Whether you're excited about your first 10-pound dumbbells or pressing 25s, your capacity is valid and worth celebrating.At 45, Karena is focused on muscle maintenance — curling at 15, rowing at 25, pressing at 15 — because after 40 we lose 1–2% of muscle mass per year.[08:45] Karena on the full picture of fitnessLifting heavy is only part of the equation. Mobility in your hips and joints is just as critical, especially as we get older together.Karena's honest reminder: she used to love triathlons. Running, biking, and swimming just aren't right for her anymore. Your fitness is allowed to evolve.Do what feeds your body and your mind. You'll know the feeling.[10:35] Karena answers app questions from InstagramFeeling overwhelmed? Every Sunday, TIU posts your full weekly workout schedule — no guesswork, just show up.Use the workout library to filter by trainer, duration, intensity, and equipment. You can always go off-schedule and do exactly what feels right that day.The app is for everyone, beginners and experienced athletes alike. You get to choose your own adventure.Let's Connect:Karena Dawn — @karenadawn on IG (https://www.instagra

Welcome to episode twenty of Tone It Down. In this conversation, Karena sits down with her personal trainer and strength coach Sandy Brockman. She’s a Women's Health Magazine contributor and the woman behind the Booty by Brockman method. They share a refreshingly honest, laugh-out-loud conversation about how women have been getting fitness wrong for decades. Together, they cover why cardio alone will never be enough, how to finally wake up your glutes, why protein is the cheat code you've been sleeping on, and what strength training has to do with surviving perimenopause with your brain and body intact.Is there a smarter, more efficient way to get stronger and feel better — without working out more?(00:02) Sandy's unconventional path to strength trainingAt 15, Sandy walked into an all-male weight room with a copy of Muscle & Fitness and never looked backWhile the world told women to be thin, Sandy wanted to be strong: powerlifting, gaining weight to compete, eating tuna in her car between setsThat background in male-dominated gyms gave her the knowledge she now uses to finally help women move the needle(06:36) Why strength is the foundation and cardio is overratedWomen are the hardest working people in the gym and often the most inefficient — more cardio is not the answerYou can maintain real strength in just two to three sessions a week, while getting the same cardiovascular benefits without the joint wearSandy's benchmark: 30 minutes of endurance, a strong mile, consistent strength work (16:46) Your glutes are sleeping and it's affecting everythingGlutes are the biggest muscle in your lower body and are supposed to power most of your movement, but most women have switched them offDead butt syndrome is real: tight hips and a lifetime of skipping the weight room mean most women have never truly activated their glutesWhen the big muscle groups go dormant, hormone levels and mood follow — building them back up changes everything(29:35) Protein, perimenopause & what nobody told usThe formula: 20-25 grams of protein every three hours, five times a day, at least one gra

Welcome to a very special live episode of Tone It Down! Karena Dawn is joined by TIU trainers Stef, Chyna, and Jenna Willis, as well as panel members Hannah Aaron Brown and Emily Teachout, for a real, raw, and energizing IRL community workout event. This one is extra special because it's the first live Tone It Up event in nearly a decade and the event is packed with women who have been part of this community for years. From workout routines and protein goals to life mantras and the future of Tone It Up, this episode is a warm, honest, and uplifting reminder that we are always stronger together and that the best is always yet to come.What does it actually look like to show up for yourself — in fitness, in mindset, and in life?(02:01) How to find your personal fitness sweet spotThere is no one-size-fits-all answer, the goal is to tune into what your body is telling you each day and honor that.Strength training is a game changer not just physically but mentally. It boosts creativity, motivation, and overall happiness.The most powerful fitness tool you can develop is the ability to know the difference between needing rest and needing to show up.(08:19) Why recovery is just as important as the workoutRecovery is not a setback, it is a non-negotiable part of the process and just as effective as the workout itself.Pushing your body just far enough to spark change, then giving it space to recover, is the formula for lasting results.Permission granted! A rest day, a walk, or a gentle stretch is always a win worth celebrating.(16:34) The mantras these trainers actually live byStart your morning with intention — "I am safe. I am grateful. I am loved. I am love." Set the tone before the day sets it for you.Remind yourself daily that all things are working together for your good. This single belief can shift your entire perspective no matter what is happening around you.Keep it simple and keep it powerful: "I am worthy" is enough. Say it, mean it, and let it carry you forward.(20:30) What is coming next for Tone It Up<p class="text-node"

Welcome to episode eighteen of Tone It Down. In this conversation, Karena sits down with Dr. Anna Cabeca — bestselling author, integrative gynecologist, and the beloved Girlfriend Doctor — for a deeply honest and uplifting look at what it really means to thrive through perimenopause and beyond. Dr. Anna shares her extraordinary personal journey from losing a child and being diagnosed with early menopause at 39, to reversing her diagnosis naturally and having a baby at 41. Together, Karena and Dr. Anna cover everything from hormones, cortisol, and the 3am wake-up, to intimacy, vaginal health, and the supplements every woman needs to know about. This episode is a warm, empowering reminder that your body is not broken, it’s transforming—and the most vibrant chapter of your life is still ahead.Can I really thrive through menopause?This episode is your reminder that suffering is optional, healing is possible, and you have more power over this season of your life than you've been told.(02:10) The moment that changed everythingAnna shares the personal tragedy and health crisis that led her to become the integrative women's health pioneer she is todayWhen the Western medical system told her there was no coming back, she took one next right step at a time The darkest seasons can lead to the most unexpected gifts(12:08) Menopause is not a disease, it's a transformationMenopause is natural, mandatory, and a blessing. Suffering through it is optional As reproductive hormones shift, there is a neurologic rewiring happening that can lead you to the most intuitive, wisest version of yourselfThis is not the end of something, it is the beginning of the most grounded and powerful season of your life.(19:07) You can’t heal a body you hateThe most powerful oxytocin boost starts with finding one thing you genuinely love about yourself Gratitude, love, and laughter are not just feel-good practices, they are hormonal medicine that lower cortisol and raise oxytocin.(21:46) How to stop the cortisol spiral and start your day winningBefore you open your eyes in the morning,

Welcome to episode seventeen of Tone It Down. In this fired-up conversation, Karena sits down with fitness powerhouse, Under Armour athlete, and all-around force of nature Ariel Belgrave — AKA Gym Hooky — live and in person in Palm Springs while filming for the Tone It Up app. Ari shares her incredible journey from D1 rugby athlete to corporate burnout at JP Morgan, to becoming one of the most energetic and beloved fitness coaches in the game. She opens up about being adopted, meeting her biological family, training to climb Mount Kilimanjaro for her 37th birthday, and launching her new podcast, Sweat and Equity. This episode is a full-body YES and a reminder that you are capable of so much more than you think.How do I find the courage to go after the life I actually want?This episode is your reminder that audacity is a practice, not a personality trait and that every small, brave step you take is building the most beautiful version of your life.(03:51) The permission slip you've been waiting for: something is always better than nothingRelease the all-or-nothing mindset. A 15 or 20 minute workout counts fully, completely, and powerfully.Consistency beats perfection every single time. Shorter workouts done regularly will always outperform the hour-long session you never make it to.(06:31) Surrounding yourself with women doing big things will change your lifeSeeing other women build freedom and generational wealth makes it feel possible for you too. Your "why not" era starts the moment you believe there's a way.Bet on yourself before you feel ready. Ari left a corporate salary to go all in on fitness and it became the most rewarding decision of her life.(15:17) Being a beginner again is one of the most joyful things you can doYou don't have to have all the answers before you start. Getting curious about something new is where the magic lives.Ari had never hiked more than a day before training for Kilimanjaro. She hired a coach, showed up as a beginner, and summited the tallest mountain in Africa.(33:51) The other side of hard is where you find out who you really areWhen things get tough, come back to your why. The reason you started is bigger than the momen

Welcome to episode fourteen of Tone It Down. In this conversation, Karena sits down with fitness icon, former Biggest Loser trainer, and women's health champion Kim Lyons, live from a wellness conference in Laguna Beach, California. Kim shares her remarkable journey from landing fitness magazine covers to coaching women through the most transformative season of their lives. Together, Karena and Kim dive into the real conversation around perimenopause, protein, lifting weights, and why finding your balance is the greatest gift you can give yourself. This episode is a beautiful reminder that you are not behind, you are not alone, and the best is absolutely still ahead.How do I feel strong, healthy and like myself again after 40?This episode is your pass to stop doing more and start doing what actually works for your body, your hormones, and your joy.(00:34) Baby Steps Are the Boldest Move You Can MakeSmall, consistent daily habits are more powerful than extreme routines you can't maintain.Progress over perfection, always.(13:48) Getting to Know Your Body Is the Ultimate Power MoveSo many women enter perimenopause and menopause feeling blindsided but knowledge is your superpower.Use your biomarkers as clues, not causes for anxiety. Each one is a stepping stone toward feeling your best.(21:18) Protein Is Your Best Friend — Here's How to Use ItMost women are only eating 40–50 grams of protein a day and your body is quietly asking for more.Aim for one gram of protein per pound of ideal body weight as your starting point.(36:52) Lift the Weights — Your Future Self Will Thank YouDon't be afraid of heavier weights, especially after 40. They are one of the most important things you can do for your long-term health.Focus on compound movements that give you the most bang for your buck—you don't need hours in the gym.(38:37) This Season of Life Is Your Greatest OpportunityWorking out smarter, not harder, is not giving up, it's l

Welcome to episode fifteen of Tone It Down. In this uplifting community conversation, Karena sits down with her longtime friend and PR director Emily Teachout, live on the set of the Radiate and Rise summer challenge in Palm Springs. Emily opens up about the unexpected health journey that reshaped her perspective on movement, connection, and what it means to truly live. From navigating a rare cancer diagnosis at 39 to planning her dream trip to France and Italy, Emily radiates the kind of resilience and joy that reminds you that life is happening right now — and it is so worth celebrating. This episode is a warm, honest, and deeply inspiring reminder that you are never alone, your body is more incredible than you know, and the best chapters are still ahead.How do I find gratitude and joy again when life feels hard?This episode is your reminder that healing is not linear — and that on the other side of your hardest season is a version of you who is more grateful, more present, and more alive than ever.(02:38) The Workout Is Just the BeginningThe real magic happens in the connections you make before and after you move your body, the workout is simply the doorway.Shared passions and hobbies are one of the most powerful ways to build friendships that actually stick, no matter where you are in life.(07:50) Trust Yourself, Even When No One Else DoesIf something feels off in your body, keep asking questions. Your instincts are one of the most powerful tools you have.You are your own greatest advocate, and the courage it takes to keep pushing for answers is always worth it.(12:52) The Best Thing You Can Do for Someone You LoveTaking even one small thing off someone's plate during a difficult season is one of the most loving things you can do.Being proactive with your care and support is a superpower. Your people will never forget it.(17:14) Your Body Is a Gift — Move It Like You Mean ItWhen you can lift heavy, jump around, and bask in nature, that’s something to celebrate every single day.Gratitude for your health is not just a mindset shift, it is a complete transformation in how you experience every worko

Welcome to part two of a very special episode of Tone It Down. Today’s discussion was recorded live from an incredible wellness conference panel where Karena brought together three powerhouse women: Dr. Deepika Chopra AKA the Optimism Doctor, master trainer and former Biggest Loser coach Kim Lyons, and burnout prevention expert and wellness entrepreneur Ariel Belgrave. Together, they unpack a new equation that's changing everything: mental fitness plus physical wellness. Topics of discussion include rewiring the brain for optimism, why calorie counting is outdated science, and the lessons we can learn from climbing a mountain with half the amount of recommended training time. How do I stop running on empty and start thriving in every season of life?This episode is a warm reminder that you are not alone and that every hard season holds the seeds of your next breakthrough.(00:17) The truth about burnout that changes everythingBurnout isn't just about working too hard, it's rooted in chronic stress and a disconnection from meaning. Understanding this is the first step to real recovery.Boundaries and agency are more powerful antidotes to burnout than rest alone.(05:21) Burnout recovery is a journey, not a quick fixBurnout is stress that accumulates over a long period of time. Give yourself grace and give your recovery the same time and attention.Taking PTO is a start, but the real shift happens when you address what caused the stress in the first place.(07:06) Reframe the way you talk to yourself after a hard dayStress isn't the enemy, it's your body's natural response to living. The key is how you interpret it.Remind yourself: you have climbed tall mountains before. You've done hard things and you can do this, too.(10:59) Self-leadership: the reframe that makes self-care feel empoweringWellbeing isn't just a personal app or a ClassPass credit, it's a culture. The best companies weave it into everything they do.Taking care of yourself is not selfish. It is one of the most generous things you can do for the people around you.(12:03) Nour

Welcome to part one of a very special two-part episode of Tone It Down. Today’s discussion was recorded live from an incredible wellness conference panel where Karena brought together three powerhouse women: Dr. Deepika Chopra AKA the Optimism Doctor, master trainer and former Biggest Loser coach Kim Lyons, and burnout prevention expert and wellness entrepreneur Ariel Belgrave. Together, they unpack a new equation that's changing everything: mental fitness plus physical wellness. Topics of discussion include rewiring the brain for optimism, why calorie counting is outdated science, and the lessons we can learn from climbing a mountain with half the amount of recommended training time. What if the missing piece in your health journey isn't your workout but your mind?This episode is a reminder that your mind is the most powerful muscle you have. And the best part? You can train it starting tonight.Stay tuned for the continuation of this live panel conversation!(00:00) Redefining what mental fitness actually meansUnderstand that mental fitness works just like physical fitness.Know that optimism, joy, resilience, and happiness are not personality traits you're born with, they are learnable, trainable skills you can develop.(07:19) Understanding your nervous system AKA the foundation of everythingWhy the brain prioritizes safety over growthStart building your own personal toolkit of tools that help you feel safe and grounded.(08:25) Two brain-training tools you can put to use tonightSwap your to-do list for a ta-da list(11:31) Training your brain for positivity Understand that you likely have more positive thoughts than you realizeKnow that people who score higher on optimism have measurably lower levels of inflammation, lower cortisol, and better overall health markers.(18:30) Taking the mountaintop mentality into your everyday lifeEmbrace being a beginner.Connect your mind and body as one.Let your "why"

Welcome to a no-filter episode of Tone It Down Tuesday! Karena is joined by her girl Deseray — Tone It Up's Head of Marketing and a self-described "chronically online" wellness trend spotter — live from Laguna Beach. Together, they dive headfirst into the wellness trends taking over your TikTok feed, from mouth tape and magnesium mocktails to cold plunges, clean girl mornings, and somatic shaking. No judgment, just honest takes, lots of laughs, and the reminder that the best wellness routine is the one that actually works for YOU. If you've ever felt overwhelmed by all the things you're supposed to be doing, this episode is your permission slip to slow down, tune in, and watch yourself go.Which wellness trends are actually worth your time and which are totally skippable?(02:03) Maxing Culture: Mouth Tape, Magnesium & the Supplement Stack LifeMagnesium stacks, chlorophyll, electrolytes — the world of supplement stacking is wild and growing fast. Karena and Des break down what's actually buzzy vs. what's worth exploring.Des introduces the sleepy girl mocktail (tart cherry + magnesium) and decides she needs to test it herself. Science experiment incoming!Bottom line: start with one thing, see how you feel, and don't let the 10-step supplement stack intimidate you into doing nothing.(08:44) Soft Wellness Era: Somatic Healing, Nervous System Resets & BreathworkSomatic shaking, scream therapy, and vagus nerve hacks are all over the internet  but do they actually work?Karena shares a real breathwork experience where emotions genuinely released—tears, shaking and all. It's a real thing when done with the right guidance.Des keeps it real: some of those videos look like rage bait. The girls agree they need a somatic healer on the pod to actually test it live.(10:46) Biohacking & Longevity: Cold Plunges, Saunas & Red Light TherapyKarena calls herself a "basic biohacking baddie.” Give her cold, heat, and red light and she's good.Cold plunge truth talk: Des admits she hates it but loves how she feels after. Karena meditates IN the cold plunge. Everyone is different and that's the whole point.Red light therapy is Karena's secret

Welcome to this special solo episode of Tone It Down with trainer Chyna Rae. Fresh off two days of filming the brand new Radiate and Rise series, Chyna sits down for her very first solo episode to share what's been on her heart. She opens up about the unexpected curveballs that shaped the last six years of her life — from leaving the fitness world and discovering her inner artist, to becoming a mom and finding her way back to the Tone It Up community she loves. This episode is a warm, honest reminder that you don't have to have it all figured out and that the most beautiful chapters of your life might be the ones you never planned for.What do I do when life doesn't go the way I planned?This episode is your reminder that you are not alone — and that every unexpected turn is quietly leading you somewhere even better.(02:24) Trusting the unexpected detours in your journeyRecognize that the curveballs you didn't see coming can lead to gifts you never would have found otherwise.Stay open to new sides of yourself. Your creative self, your athletic self, your nurturing self — they can all coexist and take turns.Every unexpected chapter is an opportunity to discover just how multifaceted and capable you truly are.(04:48) The freedom that comes from surrendering controlReleasing your grip on how things "should" go opens up space for something even greater to come in.Every layer of letting go might feel scary, but there is always more waiting for you on the other side of it.Life feels lighter and more exciting when you stop carrying the weight of trying to control every next step.(07:12) A simple daily practice to feel lighter right nowEvery morning, start your day by surrendering the pressure and expectations you've been placing on yourself.Remember that most of the pressure you feel is coming from within — and you have the power to release it.Waking up with an open heart instead of a clenched fist allows you to be present, free, and genuinely excited about what's ahead.(11:54) You don't have to have it all figured outLet go

This week, Karena sits down with Tone It Up trainer and Tabata queen Kristina Earnest for an episode that is equal parts inspiring, hilarious, and deeply real. From trading a career in fashion merchandising for a front desk job at a gym, to teaching her first-ever cycling class with zero certification and someone else's playlist, Kristina's journey into fitness is proof that sometimes the most unexpected leap of faith leads you exactly where you were always meant to be.Kristina opens up about navigating multiple miscarriages, uprooting her life across the country more than once, and overcoming a heart condition that doctors said would keep her from running — a condition that ultimately became the very reason she fell in love with movement. If you have ever felt stuck, scared to start over, or unsure whether your dream is even possible, this conversation will leave you feeling seen, uplifted, and ready to take that next step. You are so not alone in this.(00:00) Coming Next(01:00) IntroHow Do You Find the Courage to Start Over When You Have No Roadmap?(03:55) From Fashion to Fitness: Kristina's Career LeapWhat Happens When Life Keeps Redirecting You — And How Do You Keep Going?(13:30) Choosing Family, Choosing Home(18:02) Coming Back to Yourself After a Season AwayHow Can the Thing That Held You Back Become Your Greatest Strength?(15:16) The Heart Condition That Became Her SuperpowerHow Do You Keep Trusting the Process When You Don't Know What's Next?(20:13) On Intuition, Open Doors & Taking the LeapWhat Does It Really Mean to Work Out for the Right Reasons?(22:31) Sweating With a Smile — It's Not About the AestheticCONNECT & RESOURCES• Follow Kristina Earnest on Instagram: @KristinaEarnest• Try Kristina's Activate & Ignite program — available now in the Tone It Up app• Find Karena Dawn at @karenadawn on Instagram and karenadawn.com• Leave a voice message for the pod at karenadawn.com/message• Subscribe to the Tone It Up newsletter for live event updates and new program drops

We are LIVE from Palm Springs, California — and this one is a full-on love fest! Karena and Desiree sit down in the middle of the Tone It Up Summer Challenge to answer YOUR voicemail questions, and this episode is everything we didn't know we needed. From perimenopause and cycle syncing to birth control myths and body confidence at every age, this AMA is a safe, joyful space where women get real, get supported, and leave feeling less alone. Whether you're 20, 30, 40, 50, or beyond — this conversation is for YOU.Drop your own question at karenadawn.com/message and you could be featured on the pod! 🎙️🌸 Embracing Body Changes at Every Stage of Life[04:22] Karena & Des respond to listener EmmaKarena opens up about her own perimenopause journey — including gaining 40 lbs — and the power that came from finally talking about it out loud.Des reminds us that hormone shifts happen every 5–10 years throughout life — and that's not something to fear, it's something to celebrate as growth and evolution.The duo share how returning to movement and endorphins is always the grounding reset when life feels uncertain.Big takeaway: change is a sign of growing, not losing — and you get to cheer yourself on through every season.💊 Birth Control, Natural Cycles & Taking Ownership of Your Health[08:00] Karena & Des respond to listener Marie — plus a deep dive into Natural CyclesKarena shares her experience discovering the Natural Cycles app for perimenopause tracking — and how it helped her realise symptoms like hot flashes, brain fog, and insomnia are completely normal.Des opens up about coming off birth control after over a decade, and how Natural Cycles (FDA-approved, 99%+ accuracy) gave her peace of mind and a whole new understanding of her cycle.The app syncs with wearables like the Oura Ring or Apple Watch to track ovulation, fertility windows, and hormone patterns — making it a powerful tool for women at ANY stage of life.The conversation that women deserve: education about their bodies, their cycles, and their choices — not just a 'magic pill' handed over without context.💪 Fitness, Friendship & Finding Your Way Back Home<s

We are LIVE from Palm Springs, California — and this one is a full-on love fest! Karena and Desiree sit down in the middle of the Tone It Up Summer Challenge to answer YOUR voicemail questions, and this episode is everything we didn't know we needed. From perimenopause and cycle syncing to birth control myths and body confidence at every age, this AMA is a safe, joyful space where women get real, get supported, and leave feeling less alone. Whether you're 20, 30, 40, 50, or beyond — this conversation is for YOU.Drop your own question at karenadawn.com/message and you could be featured on the pod! 🎙️🌸 Embracing Body Changes at Every Stage of Life[04:22] Karena & Des respond to listener EmmaKarena opens up about her own perimenopause journey — including gaining 40 lbs — and the power that came from finally talking about it out loud.Des reminds us that hormone shifts happen every 5–10 years throughout life — and that's not something to fear, it's something to celebrate as growth and evolution.The duo share how returning to movement and endorphins is always the grounding reset when life feels uncertain.Big takeaway: change is a sign of growing, not losing — and you get to cheer yourself on through every season.💊 Birth Control, Natural Cycles & Taking Ownership of Your Health[08:00] Karena & Des respond to listener Marie — plus a deep dive into Natural CyclesKarena shares her experience discovering the Natural Cycles app for perimenopause tracking — and how it helped her realise symptoms like hot flashes, brain fog, and insomnia are completely normal.Des opens up about coming off birth control after over a decade, and how Natural Cycles (FDA-approved, 99%+ accuracy) gave her peace of mind and a whole new understanding of her cycle.The app syncs with wearables like the Oura Ring or Apple Watch to track ovulation, fertility windows, and hormone patterns — making it a powerful tool for women at ANY stage of life.The conversation that women deserve: education about their bodies, their cycles, and their choices — not just a 'magic pill' handed over without context.💪 Fitness, Friendship & Finding Your Way Back Home<s

Welcome to a solo episode of Tone It Down with Karena Dawn. In this episode, Karena shares the five transformative steps that helped her learn to trust herself again and turn her life around. Drawing from her own deeply personal journey, including a pivotal morning in the park that changed everything, she walks through how to recognize when you're out of alignment, rediscover your joy, tell the difference between fear and intuition, rebuild trust through small daily promises, and choose presence over perfection. Whether you're navigating a major life shift or simply feeling a little off-track, this episode is your reminder that you can come back to yourself at any time — and you are never alone on this journey.How do I start trusting myself again when I feel completely lost?Getting back to yourself doesn't require a dramatic overhaul — just one small, honest step at a time. You are worthy of alignment, joy, and peace, and it's never too late to choose yourself.(03:10) Step 1: Admit you're out of alignmentThat tiny voice in your head you keep trying to push away? That's your intuition and it's always right. Start by simply listening.Admitting you're not aligned with yourself is the most powerful first move you can make and it's as simple as saying, "Okay, I hear you."You don't have to hit rock bottom to recognize you're off-track. At any stage of life you can pause and choose to realign.(05:38) Step 2: Find what brings you joyCreate your own "Joy It Up" list. Write down the things that make you feel truly alive, whether it's moving your body, painting, reading, or spending time in nature.Ask yourself: "Am I saying yes enough to the things that bring me joy?" That simple question can shift everything.Joy doesn't have to be grand, it can be as small as playing with your dog, getting lost in a good thriller, or feeling the sunshine on your face.(09:20) Step 3: Learn the difference between fear and intuitionIntuition is calm, steady, and consistent. Fear is loud, anxious, and urgent. Learning to tell them apart is life-changing.Meditation and stillness help you hear your inner voice more clearly. Give yourself the gift of silence to tune in.</

Welcome to a solo episode of Tone It Down with Karena Dawn. In this episode, Karena shares the five transformative steps that helped her learn to trust herself again and turn her life around. Drawing from her own deeply personal journey, including a pivotal morning in the park that changed everything, she walks through how to recognize when you're out of alignment, rediscover your joy, tell the difference between fear and intuition, rebuild trust through small daily promises, and choose presence over perfection. Whether you're navigating a major life shift or simply feeling a little off-track, this episode is your reminder that you can come back to yourself at any time — and you are never alone on this journey.How do I start trusting myself again when I feel completely lost?Getting back to yourself doesn't require a dramatic overhaul — just one small, honest step at a time. You are worthy of alignment, joy, and peace, and it's never too late to choose yourself.(03:10) Step 1: Admit you're out of alignmentThat tiny voice in your head you keep trying to push away? That's your intuition and it's always right. Start by simply listening.Admitting you're not aligned with yourself is the most powerful first move you can make and it's as simple as saying, "Okay, I hear you."You don't have to hit rock bottom to recognize you're off-track. At any stage of life you can pause and choose to realign.(05:38) Step 2: Find what brings you joyCreate your own "Joy It Up" list. Write down the things that make you feel truly alive, whether it's moving your body, painting, reading, or spending time in nature.Ask yourself: "Am I saying yes enough to the things that bring me joy?" That simple question can shift everything.Joy doesn't have to be grand, it can be as small as playing with your dog, getting lost in a good thriller, or feeling the sunshine on your face.(09:20) Step 3: Learn the difference between fear and intuitionIntuition is calm, steady, and consistent. Fear is loud, anxious, and urgent. Learning to tell them apart is life-changing.Meditation and stillness help you hear your inner voice more clearly. Give yourself the gift of silence to tune in.</

Welcome to episode seven of Tone It Down. On today’s episode, Karena reconnects with beloved Tone It Up community member Chyna, who shares the beautiful journey she's been on over the past five years. From navigating a life-changing divorce in her twenties and rediscovering who she truly is, to falling in love, getting married, and becoming a mama, Chyna opens up about all of it. Together, she and Karena dive into the transformative power of creativity as a path to joy, why taking long breaks from fitness helped her build the healthiest relationship with movement she's ever had, and how becoming a mother brought her fully into the present moment. How do I find real, lasting joy and actually feel like myself again?Joy isn't found in checking off boxes or achieving the perfect life from the outside in. It lives inside you, waiting to be unlocked. Whether you're navigating change, stepping into a new season, or simply craving more presence and creativity in your everyday life, you are exactly where you need to be.(00:00) Coming Next(00:54) Intro(06:00) Owning Your Story & Breaking Free from ShameLife doesn't always go according to plan and that's okay. Releasing shame around unexpected chapters is the first step to truly moving forward.People-pleasing can keep you stuck in situations that no longer serve you. Every hard decision that honors your truth becomes a stepping stone to the confident, joyful woman you're becoming.(12:00) Why Checking the Boxes Isn't Enough Having the dream life on paper doesn't guarantee inner happiness. Real joy has to be cultivated from within.When something still feels off despite everything looking "perfect," that's your soul inviting you to go deeper and discover what truly lights you up.Opening up to creativity—whether painting, writing, or even setting a beautiful table—is one of the most powerful ways to access lasting joy.(15:30) Unlocking the Artist Within YouEveryone has a creative spark inside them and it doesn't require a paintbrush or a canvas. Creativity is anything that moves you from logic into imagination.Tapping into that creative part of your brain is like finding a secret door to joy that you a

Welcome to episode seven of Tone It Down. On today’s episode, Karena reconnects with beloved Tone It Up community member Chyna, who shares the beautiful journey she's been on over the past five years. From navigating a life-changing divorce in her twenties and rediscovering who she truly is, to falling in love, getting married, and becoming a mama, Chyna opens up about all of it. Together, she and Karena dive into the transformative power of creativity as a path to joy, why taking long breaks from fitness helped her build the healthiest relationship with movement she's ever had, and how becoming a mother brought her fully into the present moment. How do I find real, lasting joy and actually feel like myself again?Joy isn't found in checking off boxes or achieving the perfect life from the outside in. It lives inside you, waiting to be unlocked. Whether you're navigating change, stepping into a new season, or simply craving more presence and creativity in your everyday life, you are exactly where you need to be.(00:00) Coming Next(00:54) Intro(06:00) Owning Your Story & Breaking Free from ShameLife doesn't always go according to plan and that's okay. Releasing shame around unexpected chapters is the first step to truly moving forward.People-pleasing can keep you stuck in situations that no longer serve you. Every hard decision that honors your truth becomes a stepping stone to the confident, joyful woman you're becoming.(12:00) Why Checking the Boxes Isn't Enough Having the dream life on paper doesn't guarantee inner happiness. Real joy has to be cultivated from within.When something still feels off despite everything looking "perfect," that's your soul inviting you to go deeper and discover what truly lights you up.Opening up to creativity—whether painting, writing, or even setting a beautiful table—is one of the most powerful ways to access lasting joy.(15:30) Unlocking the Artist Within YouEveryone has a creative spark inside them and it doesn't require a paintbrush or a canvas. Creativity is anything that moves you from logic into imagination.Tapping into that creative part of your brain is like finding a secret door to joy that you a

Welcome to episode six of Tone It Down. In this conversation, Karena sits down with Tone It Up trainer and Hume co-owner Stef Corgel for an honest, uplifting conversation about finding strength through the toughest seasons. From her college basketball dreams to navigating a decade-long journey with disordered eating, Stef shares how she discovered that true wellness isn't about perfection, it's about showing up for yourself with compassion. Together, they dive into the power of vulnerability, the importance of foot health (yes, really!), why sleep is your secret weapon, and how being part of a community can change everything.How do I heal my relationship with my body and fitness? This episode is a beautiful reminder that recovery isn't linear, you're stronger than you think, and every step you take toward taking care of yourself is worth celebrating.And be sure to follow and subscribe to The Big Silence podcast with Karena Dawn (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) for Thursday's follow-up episode with eating disorder recovery expert Dr. Wendy Oliver-Pyatt. (04:43) Healing through vulnerability & community Speaking your truth can break the shame cycle. When one person shares their story, it helps others feel less aloneYour recovery journey might take years, and that's okay. Progress isn't always linear, and every step forward countsFinding your safe space to be honest about your struggles is the first step toward healing and helping others do the same(10:36) Recovery is possible with the right supportGetting professional help is essential—therapy, nutritionists, and doctors can provide the guidance you needYour support system matters! Family and friends who show up with love, even when they don't have all the answers, make all the differenceDeveloping healthy tools and habits gradually replaces old coping mechanisms with ones that truly serve you(15:10) Movement as medicine, not punishmentExercise can be a celebration of what your body can do, not a way to control or punish it<li

Welcome to episode six of Tone It Down. In this conversation, Karena sits down with Tone It Up trainer and Hume co-owner Stef Corgel for an honest, uplifting conversation about finding strength through the toughest seasons. From her college basketball dreams to navigating a decade-long journey with disordered eating, Stef shares how she discovered that true wellness isn't about perfection, it's about showing up for yourself with compassion. Together, they dive into the power of vulnerability, the importance of foot health (yes, really!), why sleep is your secret weapon, and how being part of a community can change everything.How do I heal my relationship with my body and fitness? This episode is a beautiful reminder that recovery isn't linear, you're stronger than you think, and every step you take toward taking care of yourself is worth celebrating.And be sure to follow and subscribe to The Big Silence podcast with Karena Dawn (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) for Thursday's follow-up episode with eating disorder recovery expert Dr. Wendy Oliver-Pyatt. (04:43) Healing through vulnerability & community Speaking your truth can break the shame cycle. When one person shares their story, it helps others feel less aloneYour recovery journey might take years, and that's okay. Progress isn't always linear, and every step forward countsFinding your safe space to be honest about your struggles is the first step toward healing and helping others do the same(10:36) Recovery is possible with the right supportGetting professional help is essential—therapy, nutritionists, and doctors can provide the guidance you needYour support system matters! Family and friends who show up with love, even when they don't have all the answers, make all the differenceDeveloping healthy tools and habits gradually replaces old coping mechanisms with ones that truly serve you(15:10) Movement as medicine, not punishmentExercise can be a celebration of what your body can do, not a way to control or punish it<li

Welcome to episode five of Tone It Down. In this conversation, Karena sits down with actor, writer, comedian, and host of the lifestyle podcast Not Aspirational Hannah Aaron Brown for the ultimate Why Not Wednesday collab. Hannah shares how she manifested this dream moment after creating a viral TikTok series about Tone It Up lore. From clearing up the Craigslist rumor with actual legal documents to revealing the origin story behind Bobby and Karena's romance, this episode is full of surprises, authentic connection, and inspiring revelations. Together, they dive into what it really took to build Tone It Up, why purpose always came before profit, the power of making fitness accessible and fun, and how setting boundaries changed everything.How do I stay true to myself while building something meaningful? This episode is a beautiful reminder that your dreams are worth pursuing, your boundaries matter, and authentic connection is the foundation of everything meaningful. You're not alone in wanting to create something real—and every step you take toward being yourself is worth celebrating.(00:00) Coming Next in this Episode!(01:11) Never give up on your dreamsSometimes the most incredible opportunities come from putting yourself out there authenticallyYour passion projects can lead to connections you never imagined possibleWhen you stay true to what excites you, the right people will notice and want to collaborate(05:44) Building something that makes women feel betterTone It Up started from a simple desire: offering something to women that could make them feel betterWhen you lead with purpose over profit, you build something that truly lastsCreating community through fitness means giving women a space to connect, feel their best, and support each other(09:41) Redefining your relationship with exerciseExercise doesn't have to be punishment—it can be about feeling good, having fun, and increasing your moodFinding workouts that feel accessible and joyful changes everythingYou can be strong a

Welcome to episode five of Tone It Down. In this conversation, Karena sits down with actor, writer, comedian, and host of the lifestyle podcast Not Aspirational Hannah Aaron Brown for the ultimate Why Not Wednesday collab. Hannah shares how she manifested this dream moment after creating a viral TikTok series about Tone It Up lore. From clearing up the Craigslist rumor with actual legal documents to revealing the origin story behind Bobby and Karena's romance, this episode is full of surprises, authentic connection, and inspiring revelations. Together, they dive into what it really took to build Tone It Up, why purpose always came before profit, the power of making fitness accessible and fun, and how setting boundaries changed everything.How do I stay true to myself while building something meaningful? This episode is a beautiful reminder that your dreams are worth pursuing, your boundaries matter, and authentic connection is the foundation of everything meaningful. You're not alone in wanting to create something real—and every step you take toward being yourself is worth celebrating.(00:00) Coming Next in this Episode!(01:11) Never give up on your dreamsSometimes the most incredible opportunities come from putting yourself out there authenticallyYour passion projects can lead to connections you never imagined possibleWhen you stay true to what excites you, the right people will notice and want to collaborate(05:44) Building something that makes women feel betterTone It Up started from a simple desire: offering something to women that could make them feel betterWhen you lead with purpose over profit, you build something that truly lastsCreating community through fitness means giving women a space to connect, feel their best, and support each other(09:41) Redefining your relationship with exerciseExercise doesn't have to be punishment—it can be about feeling good, having fun, and increasing your moodFinding workouts that feel accessible and joyful changes everythingYou can be strong a

Welcome to episode four of Tone It Down. In this conversation, Karena sits down with fitness icon and Kim Kardashian’s longtime trainer Melissa Alcantara. Melissa—AKA Fit Gurl Mel— reveals why doing less, not more, is the key to lasting fitness. From her incredible journey from a new mom in the Bronx to becoming a celebrity trainer, she shares how she transformed her life through movement, self-love, and learning to celebrate progress over perfection. Together, Mel and Karena dive into navigating hormonal changes with grace, the power of solo travel for mental clarity, and why giving yourself permission to "tone it down" is the ultimate act of self-care. How do I stay motivated when my body and my life are changing?This episode is a beautiful reminder that you're not alone in your journey—and that every season of change is an opportunity to discover your strength.(18:42) Honoring your energy levelsMatch your workouts to how you actually feel that day—not what the plan says you "should" do.Celebrate completing a 25-minute workout instead of beating yourself up for skipping a 2-hour session.Remember: doing something is always better than doing nothing, and small wins add up to big transformations.(21:59) Navigating perimenopause & hormonal shifts with compassionRecognize that anxiety, sleep changes, and body shifts are real—not your imagination.Track your symptoms and trust your body's signals, even when blood work says you're "fine."Connect with other women going through similar experiences. Community and understanding can be powerful medicine.34:27 - Reframing daily winsEnd each day by asking "What did I do today?" instead of focusing on the tasks you didn't accomplishRelease the "all or nothing" mentality and embrace the beauty of progress, not perfectionCelebrate yourself at every energy level—you're worthy of recognition even on low-energy days39:14 - The power of solo time & mental freedomUse physical distance to create mental space for creativity, planning, an

Welcome to episode four of Tone It Down. In this conversation, Karena sits down with fitness icon and Kim Kardashian’s longtime trainer Melissa Alcantara. Melissa—AKA Fit Gurl Mel— reveals why doing less, not more, is the key to lasting fitness. From her incredible journey from a new mom in the Bronx to becoming a celebrity trainer, she shares how she transformed her life through movement, self-love, and learning to celebrate progress over perfection. Together, Mel and Karena dive into navigating hormonal changes with grace, the power of solo travel for mental clarity, and why giving yourself permission to "tone it down" is the ultimate act of self-care. How do I stay motivated when my body and my life are changing?This episode is a beautiful reminder that you're not alone in your journey—and that every season of change is an opportunity to discover your strength.(18:42) Honoring your energy levelsMatch your workouts to how you actually feel that day—not what the plan says you "should" do.Celebrate completing a 25-minute workout instead of beating yourself up for skipping a 2-hour session.Remember: doing something is always better than doing nothing, and small wins add up to big transformations.(21:59) Navigating perimenopause & hormonal shifts with compassionRecognize that anxiety, sleep changes, and body shifts are real—not your imagination.Track your symptoms and trust your body's signals, even when blood work says you're "fine."Connect with other women going through similar experiences. Community and understanding can be powerful medicine.34:27 - Reframing daily winsEnd each day by asking "What did I do today?" instead of focusing on the tasks you didn't accomplishRelease the "all or nothing" mentality and embrace the beauty of progress, not perfectionCelebrate yourself at every energy level—you're worthy of recognition even on low-energy days39:14 - The power of solo time & mental freedomUse physical distance to create mental space for creativity, planning, an

Welcome to episode three of Tone It Down. In the second part of their emotional reunion, Karena wraps up a powerful three-day shoot in Austin with Stef, Chyna, and Tori by diving into the deep end with questions that unlock the truth about family, death, identity, and life’s lowest moments. What starts as a casual card game becomes a vulnerable exploration of grief, postpartum struggles, ego death, and the beautiful mess of motherhood. From Stef's marathon proposal story to Chyna's reflections on love transcending death and Karena's honest journey through postpartum depression, this episode proves that the most profound connections happen when we're brave enough to show up authentically. If you've ever felt lost in the chaos of becoming, this conversation is your reminder that transformation is messy, necessary, and never meant to be done alone.What happens when you strip away everything you thought defined you—and discover who you really are underneath?The journey through identity loss, whether from motherhood, grief, or other life transitions, isn't about finding yourself again… It's about becoming someone entirely new while honoring who you've always been.(00:00) The Universe Aligned: Why Now?Sometimes taking weeks to build the confidence to reach out is exactly what needs to happenOn the other side of vulnerability, people are often waiting to say, "Yes, I want this too!"The timing was perfect because everyone was ready for deeper connection and authentic conversation(02:20) Stef's Green Card: "How is my relationship with my family?"Stef's fiancé asked her dad's permission the morning of the Chicago Marathon and she had no ideaHer parents (age 75) now fly around the world to support her marathons, just like they did for basketballLiving eight blocks from her parents, having her firefighter brother nearby, and being a godmother… family is everything(04:40) Chyna's Purple Card: “What Happens When You Die?”The hardest question of the nightAfter losing her mother-in-law to cancer and nearly losing her dad this year, this topic became deeply personalChyna's belief: The love and connection continue, sometimes even st

Welcome to episode three of Tone It Down. In the second part of their emotional reunion, Karena wraps up a powerful three-day shoot in Austin with Stef, Chyna, and Tori by diving into the deep end with questions that unlock the truth about family, death, identity, and life’s lowest moments. What starts as a casual card game becomes a vulnerable exploration of grief, postpartum struggles, ego death, and the beautiful mess of motherhood. From Stef's marathon proposal story to Chyna's reflections on love transcending death and Karena's honest journey through postpartum depression, this episode proves that the most profound connections happen when we're brave enough to show up authentically. If you've ever felt lost in the chaos of becoming, this conversation is your reminder that transformation is messy, necessary, and never meant to be done alone.What happens when you strip away everything you thought defined you—and discover who you really are underneath?The journey through identity loss, whether from motherhood, grief, or other life transitions, isn't about finding yourself again… It's about becoming someone entirely new while honoring who you've always been.(00:00) The Universe Aligned: Why Now?Sometimes taking weeks to build the confidence to reach out is exactly what needs to happenOn the other side of vulnerability, people are often waiting to say, "Yes, I want this too!"The timing was perfect because everyone was ready for deeper connection and authentic conversation(02:20) Stef's Green Card: "How is my relationship with my family?"Stef's fiancé asked her dad's permission the morning of the Chicago Marathon and she had no ideaHer parents (age 75) now fly around the world to support her marathons, just like they did for basketballLiving eight blocks from her parents, having her firefighter brother nearby, and being a godmother… family is everything(04:40) Chyna's Purple Card: “What Happens When You Die?”The hardest question of the nightAfter losing her mother-in-law to cancer and nearly losing her dad this year, this topic became deeply personalChyna's belief: The love and connection continue, sometimes even st

Karena and Tone It Up's Head of Marketing Deseray answer some of YOUR biggest questions. Welcome to episode two of Tone It Down, recorded in Palm Springs, California. In this special Ask Me Anything episode, Karena is joined by Deseray Cummings, Tone It Up’s Head of Marketing and a longtime member of the community since 2010.Together, they answer real questions submitted by the Tone It Up community— covering perimenopause and menopause, hormone imbalances, PMDD, and why the workouts that once worked may not feel the same anymore. They talk honestly about cardio vs. strength training, navigating body changes, and what to do when you’re told your hormones are “normal” but something still feels off.Karena also shares a look at what’s ahead for Tone It Up, including the evolution of the brand and what’s coming next with her protein and nutrition line, and how those plans are being shaped by what the community truly needs in this season of life.All of the questions featured in this episode were submitted directly to Karena via speakpipe.com/KarenaDawn, and this conversation marks the beginning of a regular community Q&A series on Tone It Down— because these honest, real-life questions deserve space and thoughtful conversation.This episode is about understanding your body, adapting with compassion, and finding confidence as you move into what’s next.Have a question you want answered next? Submit it anytime at speakpipe.com/KarenaDawn.(00:00) Meet Deseray: From Superfan to Head of MarketingDeseray has been a Tone It Up girl since 2010—growing up with Karena and the communityWhen you love what you do, it doesn't feel like work(07:03) Listener Marie Asks: Where is the Menopause Support?Marie shares she's been a fan since 2014 and is now going through menopause, feeling lost about workouts and nutrition that support this phaseKarena gets emotional about bringing Tone It Up home and promises more conversations about perimenopause and menopauseTopics to be covered: weight gain, insomnia, and early

Karena and Tone It Up's Head of Marketing Deseray answer some of YOUR biggest questions. Welcome to episode two of Tone It Down, recorded in Palm Springs, California. In this special Ask Me Anything episode, Karena is joined by Deseray Cummings, Tone It Up’s Head of Marketing and a longtime member of the community since 2010.Together, they answer real questions submitted by the Tone It Up community— covering perimenopause and menopause, hormone imbalances, PMDD, and why the workouts that once worked may not feel the same anymore. They talk honestly about cardio vs. strength training, navigating body changes, and what to do when you’re told your hormones are “normal” but something still feels off.Karena also shares a look at what’s ahead for Tone It Up, including the evolution of the brand and what’s coming next with her protein and nutrition line, and how those plans are being shaped by what the community truly needs in this season of life.All of the questions featured in this episode were submitted directly to Karena via speakpipe.com/KarenaDawn, and this conversation marks the beginning of a regular community Q&A series on Tone It Down— because these honest, real-life questions deserve space and thoughtful conversation.This episode is about understanding your body, adapting with compassion, and finding confidence as you move into what’s next.Have a question you want answered next? Submit it anytime at speakpipe.com/KarenaDawn.(00:00) Meet Deseray: From Superfan to Head of MarketingDeseray has been a Tone It Up girl since 2010—growing up with Karena and the communityWhen you love what you do, it doesn't feel like work(07:03) Listener Marie Asks: Where is the Menopause Support?Marie shares she's been a fan since 2014 and is now going through menopause, feeling lost about workouts and nutrition that support this phaseKarena gets emotional about bringing Tone It Up home and promises more conversations about perimenopause and menopauseTopics to be covered: weight gain, insomnia, and early

What if the version of yourself you've been chasing has been inside you all along?Welcome to the inaugural episode of Tone It Down. In this soul-healing reunion, Karena reunites with Tori, Chyna, and Stef, fresh off a three-day Tone It Up shoot in Austin, Texas. Between pregnancy workouts, marathon training, and toddlers on set, these four women open up about their evolving relationships with fitness and themselves. From working out for aesthetics to working out for strength, from people-pleasing to self-discovery, this conversation gets real about the power of intention, the necessity of rest, and why sometimes the biggest breakthrough comes from simply rolling out your mat and seeing what happens. If you've ever felt lost in your fitness journey or in your life, this episode is your reminder that you don't need to become someone new—you just need to remember who you already are.How do you rediscover yourself when you've spent years being who everyone else needed you to be?The journey back to yourself doesn't require perfection. It starts with intention, grace, and the willingness to pause long enough to remember what lights you up.(00:12) The Risk That Brought Them Back TogetherKarena took the risk and texted: "Should I do this?"Sometimes the worst thing that can happen when you take a risk is nothingGang reunited after major life evolutions: pregnancy, marathon training, motherhood, and illnessNot taking for granted the seamless, positive energy of working with your best friends(04:25) From Aesthetics to Intention: How Their Relationship with Fitness EvolvedTori: "I'm not just doing it for aesthetics anymore. That secretly was always in the back of my head"Showing up with intention: for energy, for strength, for alignmentGiving yourself grace when you don't want to show upSometimes the workout is just sitting on your mat and stretching(05:54) Strength for Life: Working Out So You Can Show UpChyna: "I almost pulled my back picking Kai out of the bathtub—it's time to do some strength workouts"Returning to the athlete

What if the version of yourself you've been chasing has been inside you all along?Welcome to the inaugural episode of Tone It Down. In this soul-healing reunion, Karena reunites with Tori, Chyna, and Stef, fresh off a three-day Tone It Up shoot in Austin, Texas. Between pregnancy workouts, marathon training, and toddlers on set, these four women open up about their evolving relationships with fitness and themselves. From working out for aesthetics to working out for strength, from people-pleasing to self-discovery, this conversation gets real about the power of intention, the necessity of rest, and why sometimes the biggest breakthrough comes from simply rolling out your mat and seeing what happens. If you've ever felt lost in your fitness journey or in your life, this episode is your reminder that you don't need to become someone new—you just need to remember who you already are.How do you rediscover yourself when you've spent years being who everyone else needed you to be?The journey back to yourself doesn't require perfection. It starts with intention, grace, and the willingness to pause long enough to remember what lights you up.(00:12) The Risk That Brought Them Back TogetherKarena took the risk and texted: "Should I do this?"Sometimes the worst thing that can happen when you take a risk is nothingGang reunited after major life evolutions: pregnancy, marathon training, motherhood, and illnessNot taking for granted the seamless, positive energy of working with your best friends(04:25) From Aesthetics to Intention: How Their Relationship with Fitness EvolvedTori: "I'm not just doing it for aesthetics anymore. That secretly was always in the back of my head"Showing up with intention: for energy, for strength, for alignmentGiving yourself grace when you don't want to show upSometimes the workout is just sitting on your mat and stretching(05:54) Strength for Life: Working Out So You Can Show UpChyna: "I almost pulled my back picking Kai out of the bathtub—it's time to do some strength workouts"Returning to the athlete

Tone It Down is finally here! Subscribe to catch the first episode launching next week on January 13. Ready to ignite your glow? ✨📲 7-day free trial! 👉 Sign up for our app and get access to Exclusive Workout Challenges! 💥💪 Get toned without ad interruptions 🧘‍♀️🚫, and earn a badge 🏆 upon completion as a symbol of your dedication and success! https://www.toneitup.com/activate/pick-plan/ ✨ SUBSCRIBE to @toneitup and click the notification bell 🔔 so you're the first to know when we upload a new video! 🥤 Smoothie time? Make it AMAZING! 🌟 Grab our DELICIOUS Protein Powders! https://my.toneitup.com/collections/all 💕 Join our vibrant community on IG for inspo & support! http://instagram.com/toneitup Tone It Up is a wellness movement, a way of life, and your community! You'll be empowered to live your healthiest, happiest, and most confident life. From nutrition products to healthy recipes, workouts, meditations, and a vibrant community, you’ll feel connected— mind, body, and soul. You'll reach your dreams with the most inspiring fitness app for women, clean nutrition products, and a platform for you to set and achieve your goals. Most importantly, the Tone It Up Team supports and uplifts you with accountability, an inclusive community, and authentic friendships. Our nutrition line is made for women, by women. With simple and clean ingredients you can trust, Tone It Up provides you with the best-tasting and highest-quality protein powder, collagen, shakes, bars, snacks, and more! Tone It Up nutrition products are dairy-free, gluten-free, and never made with sugar alcohols. TIU is the top selling protein at Target nationwide! The Tone It Up App is your at-home fitness studio. Join the app to connect with the community, access recipes at your fingertips, and to workout anywhere, anytime. From toning, to strength training, yoga, dance, HIIT, meditations, and pre and postnatal workouts, we have every workout that feels personalized and perfect for you! Join the TIU Team! The Tone It Up community is the most inspiring and empowering group of women. With more than 20 million hashtags on Instagram and thousands of women checking in every day, you'll feel supported, connected, and loved. #toneitup #tiuteam #tiu