Welcome to Tone It Down, your new weekly ritual for exhaling, exhaling again, and remembering you’re not supposed to have it all figured out. Hosted by Karena Dawn, cofounder of Tone It Up and your favorite wellness bestie, this is the girlfriend group chat you actually want to be in. The one where we laugh so hard our mascara migrates, unpack the stuff that’s been sitting on our hearts, and walk away feeling—finally—seen. Every episode is an invitation to step out of the relentless “do more, be more, achieve more” swirl and slip into something softer. Here, we explore what it really takes to feel good in our bodies, steady in our minds, and connected in our lives. Think fitness and nutrition with a side of real-life evolution, the quiet self-care practices that actually stick, and the private girl talk rarely shared in public. No posturing. No perfection. Just honest conversations about the glow-ups, the growing pains, the rituals we love, and the resets we desperately need. Tone It Down Tuesdays are your new anchor. A place to feel grounded, motivated, held, and reminded that wellness is not a performance. It’s a relationship. And the good news? You don’t have to do it alone. Whether you’re stretching, meal prepping, commuting, multitasking, or tapping out of the chaos, this podcast offers space to breathe and reset. Because at the end of the day, we’re all evolving. We’re all learning. And we’re all craving conversations that go deeper than highlight reels. So pull up a seat. Bring your full self. And come tone down the noise so you can tune into your life again.
Part 2 of Karena’s conversation trainer and fitness industry veteran Jacqueline Kasen picks up right where we left off — and this half goes even deeper. Karena and Jacqueline talk through the future of fitness (and why Jacqueline feels genuinely hopeful about where the industry is headed), the three real things that beat a motivation slump, and a live "workshop your why" exercise using Jacqueline's goal-tree method. Then it gets personal: dating in Miami, Karena's decade of marriage, why every good relationship (and every good goal) takes real work, and the importance of self-accountability when you mess up. [00:00] Coming Next [01:36] Intro & TIU Updates from Karena [06:29] TIU App [08:18] Welcome back Jacqueline [10:00] Skinny Culture, Then and Now Karena and Jacqueline discuss body positivity The pressures of social media on today's kids Why "doom scrolling" makes skinny culture harder to ignore than the magazine-era pressures we grew up with [06:59] The Future of Fitness Jacqueline shares why she's hopeful about the future of fitness The medical and fitness worlds are starting to merge with doctors leaning on nutrition and movement before medication. [11:25] Workshop Your Why: The Goal Tree Live exercise: Jacqueline walks Karena through her "tree" method for breaking a big, undefined goal into specific, actionable steps [~20:00] Ten Years of Marriage & Being a Good Damn Person Karena reflects on nearly a decade of marriage Jacqueline connects successful relationships back to integrity — "how you act when nobody's watching" Connect with Jacqueline: @kasenfitness on IG (https://www.instagram.com/kasenfitness/?hl=en) Let's Connect: Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Live from Miami: Karena Answers Your Questions on Workout Snacks, Motivation Slumps and Vacation Mode in Your App
We are LIVE from Miami and Karena and Des are fresh off a Walk & Talk with local Tone It Up gals. Today, they’re digging into YOUR community questions: what to do when motivation disappears, why building muscle feels harder after 40, the "lazy but effective" workouts that still count, and how to stay on track while traveling. Plus a huge announcement about where Tone It Up is filming next. Drop your own question at karenadawn.com/message and you could be featured on the pod! [7:06] Motivation Ebbs, Flows & Showing Up Anyway Karena gets honest about founding Tone It Up at 27 out of a passion for fitness, after living through her "decade of darkness" Her go-to fix: show up for just one small step — a 5, 10, or 15-minute workout in the app — and let the feeling of doing it rebuild the motivation. Big takeaway: lacking motivation is normal, especially with hormone shifts throughout the month, and an accountability partner can help. [9:55] Building Muscle After 40 & the Power of Protein Karena explains that muscle loss after 40 is real (hello, sarcopenia) and connects it to perimenopause and menopause and shares that she's building a program specifically on gaining muscle. Her practical advice: prioritize protein throughout the day, and consider creatine and aminos alongside consistent weight lifting. [11:26] Workout Snacks, Travel Routines & Vacation Mode Karena's favorite "workout snacks": squats every bathroom break, dumbbells kept on the kitchen island, and walking phone calls instead of sitting. Des shares how walkable cities like New York and Montreal turn exploring into built-in movement The app's Vacation Mode program (7 days, no weights required) is built to keep a light routine going without sacrificing the fun of a trip. [16:34] Big News: Filming in Saint Vincent After years of requests for beach workouts, Tone It Up is headed to Saint Vincent in the Caribbean to film, plus a surprise beyond the workouts themselves. Karena and Des close with an open invitation: DM your ideas for future guests and topics, including more lighthearted, pop-culture conversations. Let's Connect: Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Strength Coach Jacqueline Kasen on Lifting Heavy, Peptide Culture, & the Truth About "New Healthy"
On today’s episode, Karena is live from Miami with part one of her conversation with trainer, gym executive, and fitness industry veteran Jacqueline Kasen. Jacqueline grew up behind the scenes of the at-home fitness world (her dad's company helped launch Denise Austin), studied exercise science with plans to go the medical route, and lasted exactly 10 hours as a trainer before she knew fitness was where she belonged. Karena and Jacqueline dig into the current peptide and extreme-lean culture, why lifting heavy matters more than ever (especially on GLP-1s), supplement basics, and why "back to basics" beats chasing the next trend. [06:56] How Fitness Has Changed Over 20 Years From the Arnold Classic bodybuilder era and supplement-brand booth culture to calisthenics, the COVID minimalist-workout boom, and 10,000 steps. Where the industry is now: an "odd phase" of extreme leanness driven by the peptide boom. [11:05] The Peptide & "New Healthy" Conversation Jacqueline shares her honest, non-judgmental take on GLP-1s and peptides in the fitness industry, and the long-term health concerns she sees. [14:15] Simple, Non-Negotiable Basics Move daily, lift heavy and often, get quality sleep, eat well, spend time outside — Jacqueline's no-frills formula for feeling better fast. Karena connects it to "workout snacks" and short Tone It Up app workouts for low-motivation days. [18:31] Lifting Heavy, Explained What "heavy" actually means (RPE — rate of perceived exertion), why bone density and strength training matter especially for women as they age, and the muscle/bone loss risk tied to GLP-1 use. Form and technique over ego — and why trainers should step in to help, not judge. [23:21] Supplements, Protein & Wearables Jacqueline's take on creatine, protein targets, and why she's wary of over-measuring and fitness trackers creating unnecessary stress. [29:20] Back to Basics & the Medical-Fitness Divide A candid conversation about prescriptions vs. root-cause care, including Jacqueline's personal experience navigating a family member’s treatment. Where Jacqueline sees medicine and fitness merging — more in Part 2. Connect with Jacqueline: @kasenfitness on IG Let's Connect: Karena Dawn — @karenadawn on IG THE BIG SILENCE PODCAST Join the #1 Fitness App for Women: Tone It Up App Tone It Up YouTube Tone It Up Instagram
Lisa J of BK Beauty on Beauty After 40, Finding Your Confidence & Building a Brand
In this conversation with Lisa J, founder of BK Beauty and longtime beauty creator, Karena Dawn explores how great tools (not more product) transform your makeup routine, why real confidence takes years to build, and how she and her husband built a self-funded beauty brand on their own terms — plus, the honest, hopeful story of how fitness and self-care helped both women come back to themselves. What if the secret to feeling beautiful has less to do with what you're wearing, and everything to do with how kind you are to yourself? Great tools, honest confidence, and a whole lot of self-kindness — this conversation has it all. [04:28] Building BK Beauty: From YouTube to Beauty Empire Lisa's five years making YouTube makeup tutorials before launching BK Beauty in 2019 Why she started with brushes instead of products, and the difference the right tools make Building the business alongside her husband Paul, and how they divide roles without stepping on each other Staying self-funded and what that freedom has meant for the brand [11:11] Makeup as Self-Expression & Teaching Her Daughters Confidence Lisa's earliest memory of falling in love with makeup at twelve years old Choosing the name BK Beauty for her daughters, and the lesson she wanted it to carry Why she teaches her girls that beauty is kindness — to others and to yourself How makeup, like clothing, became less about hiding and more about expression [16:49] Beauty Tips for Every Stage: Skin, Brushes & Confidence After 40 The most common concealer mistake — and why less is more Why dense brushes aren't your friend after 40, and what to look for instead Lisa's tinted-SPF hack and her go-to layering routine for hydrated, glowy skin The real difference between bronzer and contour [36:11] Finding Yourself Again: Fitness, Motherhood & Coming Back to You Karena on how fitness became her therapy and helped her through a hard chapter Lisa's own journey into fitness after losing her best friend Karena's honest take on weight changes, perimenopause, and getting back on track Why both women believe you have to take care of yourself before you can take care of anything else Guest Resources Follow Lisa J on YouTube Follow Lisa J on Instagram Check out BK Beauty Find Lisa on TikTok: Lisa J Makeup If this episode made you feel good, please consider supporting the show and exploring our resources: Let's Connect: Karena Dawn — @karenadawn on IG THE BIG SILENCE PODCAST Join the #1 Fitness App for Women: Tone It Up App Tone It Up YouTube Tone It Up Instagram
What If It All Goes Right? TIU Trainer Angela Gargano on Resilience, Confidence & Starting Over
This week we're back with Tone It Up trainer, 6x American Ninja Warrior, and motivational speaker Angela Gargano and this conversation is pure fuel. Angela opens up about tearing her ACL on national television (her second tear!), the mental side of her comeback, and the moment she decided to go all-in on motivational speaking after manifesting it a year before. We talk confidence vs. courage and Angela answers your community questions, from building your first pull-up without a bar to her honest take on fitness foundations and trends. [00:00] Coming Next [01:00] Intro [02:07] New Workouts & Meet Your Trainer Karena welcomes Angela Gargano back to the show after filming new progressive-overload workouts for the Tone It Up app. New workouts hit lower body, glutes, upper body, and quick total-body/core sessions you can repeat. [03:48] The ACL Comeback & What Resilience Really Looks Like Angela revisits her American Ninja Warrior journey — including tearing her ACL on national television, her second tear ever. It took two seasons of rejection before she made it back on the show. Her biggest takeaway: resilience is mental far more than it's physical. [07:42] The Hallway in Between & Confidence vs. Courage Angela shares the concept behind her upcoming book, The Hallway in Between — the five steps to move through when you're not certain what's next. Her keynote audiences tell her, "I'm in the hallway, Ange" — it resonates because everyone's hallway looks different. Angela's reframe: you don't need confidence to start — you need conviction, and confidence builds as you go. All it takes is a small spark of courage to propel you forward. [13:44] Angela's 4 F's Foundation Fitness: just three 30-minute workouts a week (1.5 hours total) is a great starting base. Fuel: start small — aim for ~30g of protein at breakfast and build from there. Focus: take a few intentional breaths and a moment present, away from social media. Fun: Angela shares a powerful personal story about a therapist's advice to simply "go have fun again" during a hard season — and how it changed everything. [17:22] Fitness Trends & Myths, Honestly Addressed Angela and Karena share their honest, supportive take on the GLP-1 conversation The trend they're loving right now: building strength and muscle is officially "in" — and that's a win for women's health at every age. Quick myth-busting round: weights won't make you bulky, an hour-long workout isn't required, and why cardio alone won't get you there Connect with Angela: Website (https://www.angela-gargano.com/) @angela_gargano on IG (https://www.instagram.com/angela_gargano/) Let's Connect: Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Calmness Is Possible: Karena on Retreats, Signs From Above & Surviving a Bear
Welcome back to Tone It Down. Today, Karena sits down with Des fresh off a seven-day Panchakarma retreat in the Blue Ridge Mountains and she’s ready to share everything, including the burnout that sent her there, an emotional sign she never expected, and a very close encounter with a bear named Blue Blue. Karena opens up about what it really takes to reset your nervous system, the moment a third-eye treatment gave her an unexpected connection to someone she lost, and how she found her way back to calm. Plus, she answers a listener's question about making the most of a solo retreat. This episode is a reminder that you don't have to wait for burnout to take care of yourself and that calm really is always within reach. How do I find my calm again when life feels like too much? Rest isn't something you have to earn and even the smallest moments of stillness can change everything. Drop your own question at karenadawn.com/message and you could be featured on the pod! (00:00) Coming Next (00:50) Intro (01:37) What Does It Mean to Lift Heavy? (02:55) The Burnout Before the Breakthrough Even when life looks good from the outside, it's okay to admit you're overwhelmed and need a reset. Asking for help and taking the time you need isn't selfish, it's necessary. Trying something completely new, even when it's outside your comfort zone, can be the doorway to exactly what you need. (10:40) A Sign You Didn't Know You Needed Slowing down and detoxing isn't just physical, it can open you up emotionally in ways you don't expect. Grief and connection can show up in the most unexpected, beautiful forms when you make space for stillness. You don't have to look for closure or connection, sometimes it finds you exactly when you're ready. (15:39) Calm is Closer Than You Think You don't need a seven-day retreat to feel grounded, even ten minutes of intentional stillness counts. Bringing a little structure into your day, like a morning routine, can help you feel less lost and more present. Giving yourself permission to rest, without guilt, is one of the most powerful things you can do. (17:35) Facing Fear and Finding Your Strength When you're faced with the unexpected, thinking clearly and staying calm can carry you through. Every challenge you move through, even a scary one, is proof of how capable and resilient you are. Sometimes the moments that scare us the most are the ones that remind us how strong we really are. (25:34) You Asked: How Do I Get the Most Out of a Solo Retreat? A little bit of structure, like journaling or movement in the morning, can help you feel connected to your time instead of lost in it. Give yourself permission to enjoy your time away without guilt, you deserve the space you're taking. Allow yourself a few days to fully drop in, real rest takes a little time to settle into. Retreat Resources: Want to experience SoHum for yourself? Use code KARENAPK for $500 off your stay atSoHum Healing Resort (https://www.sohumhealing.com) Let's Connect: Karena Dawn (https://www.instagram.com/karenadawn/) Des (https://www.instagram.com/_deseray/?hl=en) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Stop Letting the Scale Decide Your Day: TIU Celebrity Trainer Jenna Willis
Welcome to this special solo AMA episode of Tone It Down with trainer and TIU fan favorite Jenna Willis. Fresh off the exciting news that she's rejoining the TIU team, Jenna sits down for a candid, high-energy AMA session to answer your biggest questions about fitness, confidence, and what actually works for women's bodies. She opens up about two major moments in her life when she had to start over from scratch, how situational depression brought her back to the gym — and ultimately led her to become a trainer — and why so much of what women have been taught about their bodies is simply wrong. This episode is a straight-talking, deeply empowering reminder that you are not behind, the scale is not the boss of you, and strong is always the goal. This episode is for everyone who needs to stop spinning their wheels and finally feel strong in their body. (00:00) Coming Next (00:54) TIU updated and intro (06:00) Jenna's return to TIU She shares how she and Karena first connected and why saying yes to TIU was a no-brainer from day one. Her background in acting, reality TV, and on-camera fitness training is exactly what makes her workouts unlike anything else. (10:56) What starting over actually taught Jenna and what she'd tell you to do Training for a sport is completely different from training for your everyday body, and most women are never taught the difference. The single most important thing Jenna did when she hit rock bottom: she followed a plan, hired a trainer, and started strength training for the first time in her life. (15:49) The real answer to your best workout split Women after 30 lose three to five percent of muscle mass every decade which means strength training is not optional, it is essential. Three days a week is a solid maintenance baseline, but four days a week is where real, visible change happens. The best workout split is the one you'll actually do consistently but a foundation of strength is non-negotiable for every woman.. (18:03) The truth about the scale that no one tells you A scale measures one thing only: your gravitational pull to the earth. It has no idea how much of you is muscle, fat, or water. Jenna has had clients lose two pounds and 20 inches and that story is why she often tells clients to get rid of their scale entirely. What actually tells your story: body fat percentage, progress photos, how your clothes fit, and whether you're lifting heavier than you were six weeks ago. (22:56) The honest truth about Pilates, HIIT, and what's right for your body Strength training is the non-negotiable foundation for every woman, full stop. Everything else builds from there. HIIT is powerful but for women with PCOS, endometriosis, or perimenopausal symptoms, high-intensity work can spike cortisol and work against you. Pilates is incredible for mobility, flexibility, and recovery but it is not a catch-all solution for fat loss or muscle building, no matter what the algorithm says. Connect with Jenna: @msjennawillis on IG (https://www.instagram.com/jennawillis/https://www.instagram.com/msjennawillis/reels/) Let's Connect: Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Your Questions, Answered: Lifting Heavy, App Tips & What's Next for TIU
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 Brooke Karena 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 fitness Lifting 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 Instagram Feeling 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.instagram.com/karenadawn/) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Your Glutes Are Sleeping: Trainer Sandy Brockman on Strength, Perimenopause, & What Nobody Told Us
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 training At 15, Sandy walked into an all-male weight room with a copy of Muscle & Fitness and never looked back While the world told women to be thin, Sandy wanted to be strong: powerlifting, gaining weight to compete, eating tuna in her car between sets That 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 overrated Women are the hardest working people in the gym and often the most inefficient — more cardio is not the answer You can maintain real strength in just two to three sessions a week, while getting the same cardiovascular benefits without the joint wear Sandy's benchmark: 30 minutes of endurance, a strong mile, consistent strength work (16:46) Your glutes are sleeping and it's affecting everything Glutes are the biggest muscle in your lower body and are supposed to power most of your movement, but most women have switched them off Dead butt syndrome is real: tight hips and a lifetime of skipping the weight room mean most women have never truly activated their glutes When the big muscle groups go dormant, hormone levels and mood follow — building them back up changes everything (29:35) Protein, perimenopause & what nobody told us The formula: 20-25 grams of protein every three hours, five times a day, at least one gram per pound of bodyweight — bodybuilders have known this for decades Perimenopause can start at 35, and the anxiety, brain fog, and unexplained weight gain are real ( not a sign something is wrong with you) Lean muscle mass supports hormone production and brain health during this season in ways cardio cannot; strength training is the foundation, and real hormonal support is finally here Connect with Sandy: Instagram: @sandybrockmanfitness Women's Health Six-Week Glute Challenge: womenshealth.com Let's Connect: Karena Dawn — @karenadawn on IG THE BIG SILENCE PODCAST Join the app to Radiate & Rise: Tone It Up App Tone It Up YouTube Tone It Up Instagram
Show Up & Shine: Karena & the TIU Trainers on Living Your Strongest Life
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 spot - There 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 workout - Recovery 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 by - Start 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 - More live community events are in the works and this is just the beginning! The TIU girls are coming to a city near you. - The full protein and nutrition line is being reworked and relaunched and yes, your favorite flavors are coming back. - As Karena says, "We just need each other and support and from there, life is amazing." Let's Connect: - Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/) - Stef — @stefcorgel on IG (https://www.instagram.com/stefcorgel/) - Chyna Rae — @chynaraeee on IG (https://www.instagram.com/chynaraeee/) - Jenna Willis — @msjennawillis on IG (https://www.instagram.com/msjennawillis/) - Hannah Aaron Brown — @hannahaaronbrown on IG (https://www.instagram.com/hannahaaronbrown/) - Emily Teachout — @emilyteachout on IG (https://www.instagram.com/emilyteachout/) - THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) - Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) - Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) - Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Feel Empowered at Every Stage: Dr. Anna Cabeca on Thriving Through Menopause & Hormone Changes
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 everything Anna shares the personal tragedy and health crisis that led her to become the integrative women's health pioneer she is today When 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 transformation Menopause 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 yourself This 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 hate The 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 winning Before you open your eyes in the morning, ask yourself three questions: Where did I see love yesterday? What am I grateful for? Where did I laugh? Picking up your phone first thing puts you straight into high-cortisol mode. Starting with presence and gratitude shifts your entire hormonal landscape Micro-dose oxytocin throughout the day: one minute of music, nature, movement, or play can move you from breakdown mode to build mode Connect with Dr. Anna: DrAnnaCabeca.com @thegirlfrienddoctor on IG (https://www.instagram.com/thegirlfrienddoctor) YouTube (https://www.youtube.com/thegirlfrienddoctor) @DrAnnaCabeca on TikTok (https://www.tiktok.com/@drannacabeca) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
How Tone It Up Trainer Ariel Belgrave Went from Corporate Burnout to Climbing Mountains & Living Her Dream
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 nothing Release 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 life Seeing 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 do You 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 are When things get tough, come back to your why. The reason you started is bigger than the moment you want to stop. You are more capable than you give yourself credit for. Ari was one hour from the summit, quads spazzing, ready to stop and she still made it to the top. (40:45) Your passion and your paycheck can live in the same sentence Impact and income are not opposites. You are allowed to love what you do and be well compensated for it.. If you're building something in the fitness or wellness space, know that your gift has real value and the world needs what only you can offer. Connect with Ari: @gymhooky on Instagram The Sweat & Equity Show website Let's Connect: THE BIG SILENCE PODCAST Join the app to Radiate & Rise: Tone It Up App Tone It Up YouTube Tone It Up Instagram
From ‘The Biggest Loser’ to Real Wellness: Kim Lyons on Strength, Balance & Aging Well
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 Make Small, 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 Move So 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 It Most 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 You Don'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 Opportunity Working out smarter, not harder, is not giving up, it's leveling up. You are not behind. You are exactly where you need to be, with everything you need to move forward. Connect with Kim: @trainerkimlyons on IG (https://www.instagram.com/trainerkimlyons/) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Beyond the Workout: Community Conversations, Emily’s Story of Resilience and Trusting Yourself Through a Diagnosis and Adversity
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 Beginning The 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 Does If 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 Love Taking 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 It When 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 workout, every walk, every moment outside. (32:08) Vulnerability Is Your Superpower Suffering is universal and so is joy. When you open up about what you are going through, you give others permission to do the same. Being just 2% more vulnerable can completely change what comes back to you: connection, support, and love you never expected. Connect with Emily: @EmilyTeachout (https://www.instagram.com/emilyteachout/) on IG Teachout Travels on Substack (https://substack.com/@teachouttravels) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
The New Health Equation: Mental Fitness Meets Physical Wellness—Part 2
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 everything Burnout 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 fix Burnout 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 day Stress 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 empowering Wellbeing 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) Nourish your brain: the nutrition link nobody talks about enough What you eat sends direct messages to your body and brain. Understanding the "why" behind your food transforms the way you eat. When you find your missing nutrients, you can finally give your body exactly what it needs to thrive. (16:49) Even the experts are a work in progress and that's the whole point Deepika—the "optimism doctor"—openly admits she is not naturally optimistic. Optimism is a skill, and she works on it every day. Life comes in seasons. What works in one season may need to shift in another and that's not failure, it's wisdom. Connect with our guests: Deepika Chopra:@drdeepikachopra on IG (https://www.instagram.com/drdeepikachopra/) Kim Lyons: @trainerkimlyons on IG (https://www.instagram.com/trainerkimlyons/) Ariel Belgrave: @gymhooky on IG (https://www.instagram.com/gymhooky/) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
The New Health Equation: Mental Fitness Meets Physical Wellness
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 means Understand 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 everything Why the brain prioritizes safety over growth Start 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 tonight Swap 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 realize Know 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 life Embrace being a beginner. Connect your mind and body as one. Let your "why" be bigger than yourself. (21:38) Carrying your strength out into the world Know that every rep, every hard workout, every mountain you climb is training you for life—not just for the gym Ask yourself after every hard thing you do: "If I can do this, what else can I do?" And let that question expand what you believe is possible Connect with our guests: Deepika Chopra:@drdeepikachopra on IG (https://www.instagram.com/drdeepikachopra/) Kim Lyons: @trainerkimlyons on IG (https://www.instagram.com/trainerkimlyons/) Ariel: @gymhooky on IG (https://www.instagram.com/gymhooky/) Let's Connect: THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Join the app to Radiate & Rise: (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Worth the Hype? Karena & Des Break Down Your Favorite TikTok Wellness Trends
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 Life Magnesium 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 & Breathwork Somatic 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 Therapy Karena 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 weapon for mental health, skin, and winding down at night. Low lift, high reward. (17:12) The Clean Girl Aesthetic: Permission to Just Wake Up Don't let a curated TikTok morning make you feel like yours isn't enough. Karena's real clean girl routine: open your eyes, say thank you. Gratitude is the only non-negotiable morning habit you actually need. Give yourself the gift of a judgment-free morning. Show up as you are and let that be more than enough. (19:02) Fitness Trends: Workout Snacks, Pilates Boom & Lifting Weights Short workouts, walking as exercise, reformer Pilates, weight lifting… the fitness world has never had more options and that's a GOOD thing. Des shares her weight lifting glow-up: two weeks of consistent lifting and she feels stronger, more toned and more energized than ever. The results speak. Karena's take: do whatever the frick you want to do. Your workout trains your mindset for the rest of the day, so move in a way that lights you up. Let's Connect: New Year New TI-YOU 6 Week Challenge (https://my.toneitup.com/pages/new-year-new-tiyou-challenge) THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597) Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app) Tone It Up YouTube (https://www.youtube.com/@toneitup/featured) Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)
Stronger Than Before: Chyna on Motherhood, Surrender & Finding Her Way Back
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 journey Recognize 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 control Releasing 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 now Every 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 out Let go of the idea that you need a perfect plan, some of the best things in life arrive completely unplanned. Trust your gut, trust your intuition, and trust that good things are on their way to you. The most freeing thing you can do is let life unfold instead of trying to map out every single step. Connect with Chyna: @ChynaRaeee on IG Let's Connect: New Year New TI-YOU 6 Week Challenge THE BIG SILENCE PODCAST Tone It Up App Tone It Up YouTube Tone It Up Instagram
Follow Your Fire: TIU Trainer & Tabata Expert Kristina Earnest on Reinvention & Finding Your Purpose
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) Intro How Do You Find the Courage to Start Over When You Have No Roadmap? (03:55) From Fashion to Fitness: Kristina's Career Leap What 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 Away How Can the Thing That Held You Back Become Your Greatest Strength? (15:16) The Heart Condition That Became Her Superpower How Do You Keep Trusting the Process When You Don't Know What's Next? (20:13) On Intuition, Open Doors & Taking the Leap What Does It Really Mean to Work Out for the Right Reasons? (22:31) Sweating With a Smile — It's Not About the Aesthetic CONNECT & 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
From the Tone It Up Set: Your Questions About Hormones, Body Changes & Fitness—Answered
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 Emma Karena 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 Cycles Karena 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 [16:46] Karena & Des respond to listener Christy — plus a love letter to the TIU community Christy's message (a Tone It Up member since 2015!) is a beautiful reminder that it's okay to take a different road — and that this community is always here when you're ready to come back. Des shares her own incredible full-circle story: discovering Tone It Up at 13 after a difficult season, and how it became her gateway to a joyful, nourishing relationship with her body and food. Karena reflects on co-founding TIU at 27 and how the community has grown and evolved right alongside her — turning 45 and feeling more grounded than ever. The heart of it all: it's not just about the workouts. It's about the conversations, the friendships, and the lifelong support system that keeps showing up for you. 📲 Leave a voicemail for Karena & Des at karenadawn.com/message 🎧 Subscribe to the Tone It Down Podcast on Spotify & Apple Podcasts 📸 Follow @karenadawn on Instagram for behind-the-scenes from Palm Springs! 👒 Leave a review or comment on the pod + drop your Instagram handle — we're sending you a TIU hat! Let's Connect: New Year New TI-YOU 6 Week Challenge THE BIG SILENCE PODCAST Tone It Up App Tone It Up YouTube Tone It Up Instagram
