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In this autumn check-in episode of Tone It Down, Karena sits down solo to chat about the season of new routines, the loneliness so many women feel in their 40s and 50s, and why she built this year's Fall Challenge around the one thing we’re all nostalgic for: being together. She shares the simple, real-life ways she's been making new friends (shy girls, this one's for you!), explains why you don't have to wait until January to feel good, and answers your voicemails about her favorite creators and whether Tone It Up is hiring. Record your own question for Karena to answer here (https://www.speakpipe.com/karenadawn) and you could be featured on the pod!  [02:55] Why So Many Women Feel Lonely in Their 40s and 50s So many friendships used to form at work. Remote work changed that for a lot of us. Karena gets honest about how work took over her own life after buying Tone It Up back. This is the heart of the Fall Challenge: a homecoming for OG TIU girls and a welcome for anyone new. [05:22] 21 Days to Change Your Ways Build your routine now so the holiday season doesn't knock you off track. Every workout in the program is labeled with the year it first came out. Get ready to reminisce! Find your people with #TIUteam, or search your city, like #TIUAustin or #TIUChicago. [08:05] Real Ways to Make New Friends Go to the party solo. Karena is shy and does it anyway. Book a weekly walking or coffee date with a girlfriend. Buy two tickets to a show and invite someone new. [~10:50] Your Voicemails Listener Allie asks who Karena follows right now. Her picks: Valeria Lipovetsky and comedian Jordan Jensen. Now she wants YOUR recommendations. An anonymous listener asks about the Tone It Up hiring.  The team is remote right now, but Karena's goal is to be back in person in Austin. See the job listing on her LinkedIn. New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership! 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)

When Rachel Hague came by to interview Karena for Hard Knocks Business, Karena had one condition: she got to interview Rachel, too. In this conversation, Rachel shares how she landed her hosting role out of 950 applicants, what she has noticed about the founders she interviews, and how writing helped her through losing her sister. She also talks about finding her people in Austin, the rescue dogs who changed her home, and what a sabbatical taught her about who she is beyond every title. If you have ever wondered how to make friends as an adult or how to follow a next step that feels scary, this one is for you. [05:14] Growing Up Taking Charge Rachel's Vegas childhood in a family of entrepreneurs and how she learned early to look after everything around her. Her take on eldest-daughter energy: reading the room and taking control are habits that often lead to building companies. [07:02] Writing Through Grief How losing her sister shifted her sense of identity and how she came to see grief as the source of her superpowers. Her view that grief reaches everyone: "Everybody has experienced grief, whether they're going through a breakup, whether they're just grieving a past version of themselves, or whether they've lost a family friend or a pet." [12:57] What Bodybuilding Taught Rachel About Discipline and Health Two shows, at 18 and again in 2024, and the structure and habits each one gave her. Her realization that the magazine version of fitness wasn't the true definition of health. Her honest take: a competition is a good way to test how hard you can push yourself, but long-term bodybuilding takes a toll on the body. [21:16] Staying Present With Big-Name Guests Why she doesn't get starstruck: everybody is human, and treating guests like stars would keep her from asking good questions. You don't need to be fit to build a company, but fitness helps you enjoy what you've built. [25:57] Building a Voice as a Creator Her focus on finding her voice as an interviewer, and her vision for more Hard Knocks verticals built around her audience. Her reminder to herself that not every video will be her best, and that audiences evolve with you. [31:51] Routines Built Around Her Cycle Why she has no set morning routine, and how she plans interviews, travel, and journaling around different weeks of her cycle. Her targets of 7,000 to 10,000 steps a day and three lifts a week, and her habit of writing down ideas before bed. [38:16] What a Sabbatical Taught Her About Who She Is What she did with the time: rest, painting, dog rescue, and finding out who she is. Her realization that she'll keep changing, and that chasing a past self or a future self kept her from being present. Her view on audiences: "We are going to change as founders. And our audience is going to evolve with us." Connect with Rachel: @rachellhague (https://www.instagram.com/rachellhague/?hl=en) on IG @hardknocksbusiness (https://www.instagram.com/hardknocksbusiness/?hl=en) on IG 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)

This week, Karena catches up with Melody Afkami Dawson, founder of Melody DanceFit in Austin. Since their last chat, Melody has gotten married, had a baby, and continued to build her business through it all. They talk about why dance works as a nervous system reset, how motherhood changed Melody’s relationship with ADHD, and the conscious choices she and her husband made to break old family patterns. Melody also opens up about staying true to her purpose in a social media world that rewards being polarizing and shares the science behind why dancing might be even healthier for us than we realize. [01:40] Dance as a Nervous System Reset Melody explains anxiety as stored energy, and dance as a way to physically shake it loose. The difference she feels between traditional fitness and dance: dance lets you let go a little more. Melody shares why having a baby has actually helped her ADHD rather than making it worse since a newborn's schedule leaves no room for time blindness. [07:21] Building Melody Dance Fit From the Ground Up COVID pushed her business online and led to the creation of Dance to Heal, her six-week digital program built around repetition and emotional release. Melody describes the shift she's watched in people who repeat a dance for the first time versus the fiftieth. [13:13] In-Person Energy vs. Scaling Online Melody's read on why people are more non-committal post-COVID, in fitness and beyond. Why she believes nothing replaces in-person energy, even as she leans into digital tools that let her teach from home with a baby. [15:17] Breaking Generational Patterns as a Parent Melody and her husband did a conscious audit of both their families before deciding to have a baby, keeping what worked and leaving what didn't. She describes learning to soften her instinct to address everything immediately, a pattern she didn't grow up with. [22:04] Comparison Culture and Choosing to Feel Good Over Looking Good Melody names the trap directly: seeing a hundred people online who look like they're doing more than you, even when you're doing plenty. Her stance on being told polarizing content performs better: she's not interested in trading her integrity for engagement. Her guiding line: "I would prefer to have my life feel good than look good. I would prefer for my business to feel good than look good." Listen to Melody’s episode of The Big Silence (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597?i=1000654914598) Connect with Melody: melodydancefit.com @melody_dancefit (https://www.instagram.com/melody_dancefit/) on IG 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)

This week Karena sits down with Pilates expert and Sharp Body Pilates owner Jasmine Sharp for a wide-ranging, honest conversation. Jasmine breaks down the real history of Pilates (yes, it started with hospital beds), debunks the "Pilates Princess" stereotype once and for all, and gets real about her own perimenopause journey,  including the hormone shifts nobody warned her about. They also dig into fascia, working through injury without giving up, and how she found community and connection as a single mom building a business.  [00:55] The Real History of Pilates Jasmine shares how an injury from ballet led her to Pilates. The surprising origin story: Joseph Pilates originally designed the reformer to help injured soldiers get moving again from hospital beds. Classical, contemporary, and high-intensity Pilates are three distinct approaches, and Jasmine breaks down what separates them. [04:25] Debunking the "Pilates Princess" Myth Jasmine and Karena tackle the culture clash between the strength-training and Pilates communities. Even male athletes are starting to see the value of Pilates as a complement to their training. [09:01] Getting Honest About Perimenopause Jasmine opens up about her perimenopause journey starting at 42 — the weight gain, the hormone shifts, and the mental toll of "loving yourself" one day and feeling betrayed by your body the next. Why she believes women aren't taught to talk openly about these changes, even within their own families. Her approach: staying transparent about trying different solutions, including a supportive, honest conversation about her experience with a peptide as one tool in a larger toolkit, not a stand-alone fix. [15:45] Motherhood, Business & Finding Community Jasmine reflects on the difficult balance of building a business while raising her daughter as a single mom. The loneliness that can come with pouring everything into work and parenting and the deliberate steps she's taking now to build friendships and community. Her advice for reconnecting: find your gym or studio, seek out women-forward groups, and put yourself out there. [25:24] Fascia, Pain & Moving Through Injury Jasmine explains what fascia is and why it holds onto tension, stress, and old injuries. Practical tools for release: foam rollers for bigger areas, massage balls for targeted spots. Her advice for anyone feeling discouraged by chronic pain: find an instructor who will work within your parameters, not around your setbacks. Connect with Jasmine: The Sharp Method Pilates (https://www.thesharpmethod.com/sharper-life) @thesharpmethod on IG (https://www.instagram.com/thesharpmethod/) 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)

This week Karena welcomes Gabriella Espinosa — certified women's health and sexual wellness expert, host of Pleasure and the Pause, and executive producer of the documentary Hot — for the joyful, empowering conversation the Tone It Up community has been asking for. Gabriella shares how she went from feeling disconnected in her 40s to becoming one of the leading voices in women's pleasure and hormone health, then she and Karena dive into "pleasure snacks," how to communicate what you want with a partner, and why prioritizing your own pleasure is one of the most powerful wellness tools you have. Plus: a community voicemail question, answered live. How Do I Reconnect With Pleasure and Discuss It Without Shame? [00:00] Coming Next [01:50] Karena’s Intro & TIU Updates [05:47] TIU App [07:30] Pleasure Is Wellness Gabriella reframes the whole conversation from the jump: sexual wellness isn't separate from your health, it's part of it, just like skin, muscles, and bones. Her own turning point came from choosing curiosity over silence during a season of change in her 40s. Her mission now: help women feel confident, informed, and unashamed talking about their bodies. [17:45] Pleasure Snacks: Small Moments, Big Impact Gabriella introduces "pleasure snacks": tiny, everyday moments that build your capacity to feel good. Simple examples include feeling the sun on your skin, dancing in your kitchen, savoring a meal, moving your body. The takeaway: filling your own cup first widens what's possible with a partner. [24:42] Community Voicemail: Supporting Your Hormones Listener Dawn calls in with a question about navigating an estrogen patch shortage. Gabriella shares practical, doctor-conversation-ready options including alternative forms of estrogen worth asking about. You have more options than you think, and your doctor can help you find the right one. [30:43] Know Your Body, Own Your Confidence Gabriella brings hands-on models to break down vulva and clitoral anatomy in a clear, judgment-free way. The empowering stat: the clitoris exists purely for pleasure, with thousands of nerve endings dedicated to it. Her encouragement: getting familiar with your own anatomy is one of the simplest confidence-building steps you can take. [40:37] Build Your "Yucks and Yums" List Gabriella's favorite communication tool: writing out what you love and what's a pass, solo or with a partner. It's a low-pressure way to open the conversation — grab a notebook, a glass of wine, and get curious. Her reminder: your partner wants to hear this from you, and naming your desires is a gift to both of you. [47:41] The Empowering Truth to Remember Gabriella closes with a stat worth sharing: most doctors won't bring up sexual health unless you do  Her closing message: pleasure has no age limit and no expiration date. It's yours for life. Connect with Gabriella: A gift for listeners: Receive Gabriella’s FREE Pleasure Upgrade Bundle (https://www.pleasureinthepause.com/gift). Includes 7-Day Pleasure Body Journal + Guided Visualization + Pleasure Checklist. @gabriellaespinosa on IG (https://www.instagram.com/gabriellaespinosa/?hl=en) Pleasure in the Pause podcast (https://www.pleasureinthepause.com/) HOT! Documentary (https://www.themilkhaus.com/hot-documentary/) 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)

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)

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)

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

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

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)

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)

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)

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)

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

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)