Tone It Down

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)

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 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)

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

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)

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)

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

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

Welcome to episode seven of Tone It Down. On today’s episode, Karena reconnects with beloved Tone It Up community member Chyna, who shares the beautiful journey she's been on over the past five years. From navigating a life-changing divorce in her twenties and rediscovering who she truly is, to falling in love, getting married, and becoming a mama, Chyna opens up about all of it. Together, she and Karena dive into the transformative power of creativity as a path to joy, why taking long breaks from fitness helped her build the healthiest relationship with movement she's ever had, and how becoming a mother brought her fully into the present moment. How do I find real, lasting joy and actually feel like myself again? Joy isn't found in checking off boxes or achieving the perfect life from the outside in. It lives inside you, waiting to be unlocked. Whether you're navigating change, stepping into a new season, or simply craving more presence and creativity in your everyday life, you are exactly where you need to be. (00:00) Coming Next (00:54) Intro (06:00) Owning Your Story & Breaking Free from Shame Life doesn't always go according to plan and that's okay. Releasing shame around unexpected chapters is the first step to truly moving forward. People-pleasing can keep you stuck in situations that no longer serve you. Every hard decision that honors your truth becomes a stepping stone to the confident, joyful woman you're becoming. (12:00) Why Checking the Boxes Isn't Enough Having the dream life on paper doesn't guarantee inner happiness. Real joy has to be cultivated from within. When something still feels off despite everything looking "perfect," that's your soul inviting you to go deeper and discover what truly lights you up. Opening up to creativity—whether painting, writing, or even setting a beautiful table—is one of the most powerful ways to access lasting joy. (15:30) Unlocking the Artist Within You Everyone has a creative spark inside them and it doesn't require a paintbrush or a canvas. Creativity is anything that moves you from logic into imagination. Tapping into that creative part of your brain is like finding a secret door to joy that you always have access to, no matter your circumstances. Anything that lets your imagination roam free is feeding your creative soul and helping you feel more alive. You don't have to be a "capital-A Artist" to experience the freedom and fulfillment that creative expression brings. (18:50) Motherhood, Unexpected Love & the Gift of Being Softened Motherhood doesn't have to look the way you imagined—and that's a beautiful thing. Some of life's greatest gifts come wrapped in surprise. When you let go of the big "purpose" you think you need to chase, you often find that what's right in front of you is everything you ever wanted. Watching your partner step into parenthood with love and respect deepens connection in the most unexpected and wonderful ways. (21:50) A New Relationship with Fitness Taking long breaks from fitness isn't failure. Sometimes stepping away completely is exactly what your body and mind need to come back stronger and more motivated than ever. Moving your body to feel strong, grounded, and energized is so much more sustainable than working out for how you look. When fitness becomes about how you feel, it becomes a gift instead of a chore. Short, high-intensity workouts can be the perfect anchor. "Workout snacks" are a game-changer for staying consistent without the overwhelm. (26:00) Getting Off Autopilot & Coming Back to the Present So much of our suffering comes from living in the past or worrying about the future but life is only ever happening right here, right now. A simple walk outside with no audio can be a powerful reset. Let yourself notice what's around you, feel the air, and come back to your body. Presence is the greatest gift you can give yourself and the people you love. Connect with Chyna: @ChynaRaeee (https://www.instagram.com/chynaraeee/) on IG 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)

Welcome to episode five of Tone It Down. In this conversation, Karena sits down with actor, writer, comedian, and host of the lifestyle podcast Not Aspirational Hannah Aaron Brown for the ultimate Why Not Wednesday collab. Hannah shares how she manifested this dream moment after creating a viral TikTok series about Tone It Up lore. From clearing up the Craigslist rumor with actual legal documents to revealing the origin story behind Bobby and Karena's romance, this episode is full of surprises, authentic connection, and inspiring revelations. Together, they dive into what it really took to build Tone It Up, why purpose always came before profit, the power of making fitness accessible and fun, and how setting boundaries changed everything. How do I stay true to myself while building something meaningful? This episode is a beautiful reminder that your dreams are worth pursuing, your boundaries matter, and authentic connection is the foundation of everything meaningful. You're not alone in wanting to create something real—and every step you take toward being yourself is worth celebrating. (00:00) Coming Next in this Episode! (01:11) Never give up on your dreams Sometimes the most incredible opportunities come from putting yourself out there authentically Your passion projects can lead to connections you never imagined possible When you stay true to what excites you, the right people will notice and want to collaborate (05:44) Building something that makes women feel better Tone It Up started from a simple desire: offering something to women that could make them feel better When you lead with purpose over profit, you build something that truly lasts Creating community through fitness means giving women a space to connect, feel their best, and support each other (09:41) Redefining your relationship with exercise Exercise doesn't have to be punishment—it can be about feeling good, having fun, and increasing your mood Finding workouts that feel accessible and joyful changes everything You can be strong and fit while still laughing at yourself and having fun (22:14) Learning to set boundaries Living without boundaries leads to anxiety and resentment—it's not sustainable Setting boundaries doesn't make you selfish, it makes you healthy and present As an introvert, giving yourself permission to recharge alone is essential for showing up fully (42:14) From black to color—embracing your fun era Your style evolution can mirror your emotional and spiritual evolution You're allowed to evolve, change, and rediscover what makes you feel alive (47:38) The love story: from hot neighbor to husband and wife Sometimes the best relationships start with perfect timing and proximity—Bobby moved in downstairs at just the right moment When someone is truly interested, they show up 13 years together and 10 years married proves that authentic connection built on friendship creates lasting love Connect with Hannah: Not Aspirational podcast (https://podcasts.apple.com/us/podcast/not-aspirational-with-hannah-aaron-brown/id1503399104) https://www.instagram.com/hannahaaronbrown?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qr https://www.tiktok.com/@hannahaaronbrown 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 Instagram (https://www.instagram.com/toneitup/?hl=en)

Welcome to episode three of Tone It Down. In the second part of their emotional reunion, Karena wraps up a powerful three-day shoot in Austin with Stef, Chyna, and Tori by diving into the deep end with questions that unlock the truth about family, death, identity, and life’s lowest moments. What starts as a casual card game becomes a vulnerable exploration of grief, postpartum struggles, ego death, and the beautiful mess of motherhood. From Stef's marathon proposal story to Chyna's reflections on love transcending death and Karena's honest journey through postpartum depression, this episode proves that the most profound connections happen when we're brave enough to show up authentically. If you've ever felt lost in the chaos of becoming, this conversation is your reminder that transformation is messy, necessary, and never meant to be done alone. What happens when you strip away everything you thought defined you—and discover who you really are underneath? The journey through identity loss, whether from motherhood, grief, or other life transitions, isn't about finding yourself again… It's about becoming someone entirely new while honoring who you've always been. (00:00) The Universe Aligned: Why Now? Sometimes taking weeks to build the confidence to reach out is exactly what needs to happen On the other side of vulnerability, people are often waiting to say, "Yes, I want this too!" The timing was perfect because everyone was ready for deeper connection and authentic conversation (02:20) Stef's Green Card: "How is my relationship with my family?" Stef's fiancé asked her dad's permission the morning of the Chicago Marathon and she had no idea Her parents (age 75) now fly around the world to support her marathons, just like they did for basketball Living eight blocks from her parents, having her firefighter brother nearby, and being a godmother… family is everything (04:40) Chyna's Purple Card: “What Happens When You Die?” The hardest question of the night After losing her mother-in-law to cancer and nearly losing her dad this year, this topic became deeply personal Chyna's belief: The love and connection continue, sometimes even stronger than before Watching her mother-in-law's love explode within the family after her passing showed how love transcends death (06:54) Tori's Pink Card: Her Lowest Point and What Saved Her Question: "Describe the time you felt lowest in your life. What helped you through it?" The ego death and identity crisis of early motherhood stripped away everything she thought was important Getting on an antidepressant was something she never thought she'd do, but it helped her tremendously—ending the stigma matters Recognizing this is a phase and a pause, and trusting that clearer, more authentic versions emerge on the other side (11:35) Stef's Green Card: "What did you like and dislike about your upbringing?" Growing up in Peru, Indiana forced Stef to be wildly creative as a child Small-town life with no one around made her learn how to think creatively and entertain herself She doesn't regret anything from her family's story and is grateful that mental illness skipped a generation, allowing her to be here doing this work (13:32) Why Deep Conversations Are the Real Deal Small talk is nearly impossible for this group Sharing the dark, vulnerable, real moments helps others feel less alone Each woman has felt isolated at different points, but finding their voices changed everything 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

What if the version of yourself you've been chasing has been inside you all along? Welcome to the inaugural episode of Tone It Down. In this soul-healing reunion, Karena reunites with Tori, Chyna, and Stef, fresh off a three-day Tone It Up shoot in Austin, Texas. Between pregnancy workouts, marathon training, and toddlers on set, these four women open up about their evolving relationships with fitness and themselves. From working out for aesthetics to working out for strength, from people-pleasing to self-discovery, this conversation gets real about the power of intention, the necessity of rest, and why sometimes the biggest breakthrough comes from simply rolling out your mat and seeing what happens. If you've ever felt lost in your fitness journey or in your life, this episode is your reminder that you don't need to become someone new—you just need to remember who you already are. How do you rediscover yourself when you've spent years being who everyone else needed you to be? The journey back to yourself doesn't require perfection. It starts with intention, grace, and the willingness to pause long enough to remember what lights you up. (00:12) The Risk That Brought Them Back Together Karena took the risk and texted: "Should I do this?" Sometimes the worst thing that can happen when you take a risk is nothing Gang reunited after major life evolutions: pregnancy, marathon training, motherhood, and illness Not taking for granted the seamless, positive energy of working with your best friends (04:25) From Aesthetics to Intention: How Their Relationship with Fitness Evolved Tori: "I'm not just doing it for aesthetics anymore. That secretly was always in the back of my head" Showing up with intention: for energy, for strength, for alignment Giving yourself grace when you don't want to show up Sometimes the workout is just sitting on your mat and stretching (05:54) Strength for Life: Working Out So You Can Show Up Chyna: "I almost pulled my back picking Kai out of the bathtub—it's time to do some strength workouts" Returning to the athlete within after taking necessary breaks Not working out to look like somebody else, but to feel like yourself The importance of rebelling against yourself and finding your way back (08:03) The Identity Crisis of Fitness: Too Small, Then Too Muscular Stef's journey: college basketball player told she was too small, fitness model told she was too muscular This chapter: pushing her body to the furthest extent that's healthfully possible Performance-driven training with a positive friendship with failure Understanding you can just be yourself—and that IS revolutionary (10:09) Be the New You Already Are Deep down, we know who we are, but we're so afraid Those creative sparks you feel? They're IN you already It's not about chasing an outward thing, it's about unleashing what's inside Starting with a blank canvas: rediscovering what lights you up when you've only known yourself through other people's expectations (12:32) The Power in the Pause Taking a step back to discover who you are, not who you think you should be Karena's journey back to fitness after 2020: rolling out the mat and just seeing what happens When you pause, you move—even if it's just a little Permission to be confident in who you are, exactly as you are 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)