Tone It Down

Latest Episodes:

From ICU Nurse to Head Spa Founder: Katie Wills on Hair Loss, Scalp Health & Starting Over Oct 20, 2026

Show notes

This week on Tone It Down, Karena sits down with Katie Wills, founder of Elysian Head Spa in Austin, Texas. Katie spent 15 years as a critical care nurse, caring for open-heart and heart transplant patients and working through the COVID ICU. A visit to a head spa in Japan gave her an idea, and in December 2024 she opened Elysian. Now she spends her days helping people figure out why their hair is changing and what to do about it. She explains why washing your hair won’t make it fall out, what happens to your follicles after a baby and during perimenopause, and how to pick a red light helmet that works. They also cover stem cells grown from your own hair follicles, what the research says about GLP-1s and hair loss, and the small daily habits that make a real difference.

[01:18] From the ICU to Owning a Head Spa

Katie spent 15 years in critical care before realizing she had nothing left for herself.
She opened Elysian in December 2024 after discovering head spas in Japan.
Thinking about a career change? Lean on supportive people and take it one page at a time.

[05:23] Hair Myths & Scalp Health

Washing your hair does not cause hair loss. Shedding is a normal part of the growth cycle.
Your scalp is skin too, with its own microbiome that needs cleansing and care.
Nutrition comes first: get enough protein and check for low iron or vitamins.

[06:54] Hair Loss in Women

Most of Katie’s female clients are in perimenopause, and changes often start in the late 30s.
Postpartum shedding usually begins three to six months after birth, when estrogen drops.
Watch for thinning temples or a widening part, and act early.

[10:29] Red Light Helmets & Stress

Red light boosts circulation, lowers inflammation, and keeps hair in its growth phase.
Choose a helmet over a panel, and pick a brand that publishes its specs and research.
Patchy circles may be alopecia areata, which calls for a doctor.

[14:24] Inside Elysian: Head Spa, Buccal Massage & Stem Cells

Every visit starts with a scalp scan and a consultation to tailor the treatment.
Buccal massage releases jaw tension from inside the mouth.
Acorn Biolabs grows a stem cell product from your own hair follicles in about six weeks.

[25:04] GLP-1s & Hair Loss

Rapid weight loss and low protein can trigger a shedding phase.
Studies show 3 to 5% of users see more hair loss, compared with about 1% on placebo.
The science is still developing, and timelines often don’t line up.

[28:48] Katie’s Daily Hair Routine & Rapid-Fire Myths

Wash two to three times a week, use heat protectant, and brush twice a day.
Dry your roots before bed and try a shower filter if you have hard water.
Skip tight ponytails. Hats are fine. Cutting your hair won’t make it grow faster.

[35:33] ICU vs. Small Business & Wellness

Both jobs mean solving problems fast, but at the spa no one’s life is on the line.
Katie’s routine includes Peloton, weights, kettlebells, and lots of time with her dog.
Leaving the ICU gave her the energy to show up for the people she loves.

New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership!

Connect with Katie:

Elysian Head Spa (https://elysianheadspa.com/)
Instagram (https://www.instagram.com/elysianheadspa_katie/)

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)

I Am Safe, I Am Grateful: How I Handle Morning Anxiety Oct 13, 2026

Show notes

Your DMs, messages and voicemails kept asking the same thing: how do I manage my anxiety? So this week, Karena is sitting down solo to talk about the anxious mornings so many of us know too well. Karena breaks down the science of the morning cortisol spike, why women in perimenopause feel it so strongly, and the daily practices that have helped her feel like herself again. From her go-to gratitude mantra to breath work, a green-highlighter to-do list and a new take on morning coffee, this episode gives you real tools to start your day feeling calm, safe and supported. You are not alone in this, girl!

Share your own morning practices with Karena at karenadawn.com/message and they could be featured with the community!
[01:50] Understanding the cortisol awakening response

Cortisol naturally rises within the first hour after waking. It's your body getting ready for the day, and it is completely normal.
An anxious mind can read that surge as danger, which is why you can feel uneasy for no clear reason.
Women report anxiety at higher rates than men, and perimenopause can add to it. Night sweats, hot flashes and 3 a.m. wake-ups are part of the picture.
Big takeaway: morning cortisol is real, it's normal, and knowing what it is takes away some of its power.

[02:25] Karena's morning mantra and how to build your own

Write your mantras on a piece of paper by your bed (not your phone!) so they're the first thing you see.
Try it now: name three things you're grateful for, wherever you're listening.
Like a workout or meditation, gratitude gets stronger the more you practice it.

[08:25] Simple ways to calm your body first thing

Breathe along with Karena: two inhales through the nose, hold, then one long exhale through the mouth.
Skip the phone first thing. A bedside clock helps if you reach for your phone to check the time.
On the heavier mornings, take your tea outside and walk. Natural light and movement help you move through it.
Build a "routine before the routine" to lean on before the gym or the workday starts.

[10:16] Small habit shifts that make a big difference

If you wake up anxious, hold off on caffeine. It can raise your heart rate and mimic the feeling of anxiety in your stomach.
Do a brain dump the night before. Write tomorrow's to-do list so your brain isn't holding it all night.
Karena's trick: highlight the top three or four priorities in green and tackle those first.

[13:20] When to talk to a doctor or therapist

If morning anxiety is new for you, especially in your 40s, talk to your doctor. Hormones may be part of it.
If you're journaling, moving, eating well and sleeping and still feel anxious, reaching out to a professional is a sign of strength.
The Big Silence Foundation's Therapy for All program can match you with a therapist. It's anonymous and safe. Learn more at thebigsilence.com. (https://thebigsilence.com/pages/therapy-for-all)

Join the Tone It Up Fall Back to the Beach (https://my.toneitup.com/pages/fall-back-to-the-beach) program starting October 12 in the Tone It Up app!

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)

Be the CEO of Your Own Health: Ways2Well CCO Danese Rexroad on Labs, HRT & Longevity Oct 07, 2026

Show notes

This week on Tone It Down, Karena sits down with Danese Rexroad, the OG Chief Clinical Officer at Ways2Well, a Texas-based preventative healthcare company. Danese spent 15 years in trauma and the ER before moving into preventative wellness, and one night in the trauma unit changed how she sees everything: your baseline health shapes your outcome. She explains the difference between "normal" and "optimal" blood work, which hormones shift first in perimenopause, and why so many women get handed an antidepressant when it’s really something else that’s missing. They get into peptides, the truth about testosterone for women, GLP-1s as a bridge rather than a quick fix, and the brand-new world of Muse cells.

[03:03] Normal vs. Optimal: What Your Blood Work Is Really Telling You

"Normal" ranges cover the entire population. Optimal ranges are much narrower and catch issues before they become problems.
Symptoms matter as much as numbers. If you feel off and your labs look fine, keep asking questions.
A standard GP panel often skips progesterone, testosterone, free testosterone, DHEA, insulin, and full thyroid markers.

[16:57] Menopause Is a Journey, Not a Destination

Symptoms to watch for: insomnia, new joint aches, frozen shoulder, vaginal dryness, vision changes, brain fog, and stubborn belly fat.
Danese's own first symptom was a frozen shoulder, a year before her labs showed a change.
Rising insulin resistance and cortisol both play a role in midlife weight gain.

[23:15] Sleep, Bedtimes & Melatonin

Setting a consistent bedtime supports your circadian rhythm, gut, mood, and hormones.
Melatonin can work as a short-term bridge, but the bigger question is why your body isn't making enough.
Check your sleep environment first: room temperature, pillow, air quality, and a snoring partner all count.

[34:43] Peptides 101

Think of a peptide like a text message: a short instruction that tells your body what to repair.
Danese breaks down her favorites, including BPC-157 for tissue repair, GHK-Cu (copper peptide) for skin and inflammation, and thymosin alpha for autoimmune support.
Why sourcing matters: untested "gray market" peptides bought online may not contain what the label says.

[48:55] Muse Cells & Regenerative Medicine

Muse cells are a rare subset of stem cells that can travel to damaged tissue and help repair it.
Danese uses them for injuries, joints, and whole-body recovery.
She explains why lab standards and limited replication matter for quality.

[59:08] Inside the Longevity Lab & Rapid Fire

Danese walks through red light therapy, plasmapheresis, and the HOCATT, her favorite 10-in-1 treatment.
Sauna or cold plunge? Danese picks sauna and explains her concerns about cold plunging in perimenopause. Karena shares why the plunge works for her.
Strength training over cardio. Magnesium over melatonin. Blood work over the scale.

New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership!

Connect with Danese:

Ways2Well (https://ways2well.com)
@daneserexroad on IG (https://www.instagram.com/daneserexroad/)

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)

Fall Check-In: Friendship After 40, Female Loneliness & the TIU Fall Challenge Sep 29, 2026

Show notes

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)

Hard Knocks’ Rachel Hague: "You Already Know What Your Next Step Is" Sep 23, 2026

Show notes

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)

The Science of Shaking It Out: DanceFit Founder Melody Afkami Dawson on Dance, ADHD, and Motherhood Sep 17, 2026

Show notes

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)

Pilates Princesses lift heavy, too: Jasmine Sharp on Strength, hormones and starting over Sep 10, 2026

Show notes

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)

Reclaim Your Relationship’s Confidence & Connection with Sexual Wellness Coach Gabriella Espinosa Aug 11, 2026

Show notes

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)

Beating Skinny Culture & Conquering Fitness Slumps with Strength Coach Jacqueline Kasen Aug 04, 2026

Show notes

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 Jul 28, 2026

Show notes

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!

[00:00] Coming Next

[01:00] Intro

[02:00] Live from Miami!

[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)

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