Feel Empowered at Every Stage: Dr. Anna Cabeca on Thriving Through Menopause & Hormone Changes

Your Glutes Are Sleeping: Trainer Sandy Brockman on Strength, Perimenopause, & What Nobody Told Us

Welcome to episode twenty of Tone It Down. In this conversation, Karena sits down with her personal trainer and strength coach Sandy Brockman. She’s a Women's Health Magazine contributor and the woman behind the Booty by Brockman method. They share a refreshingly honest, laugh-out-loud conversation about how women have been getting fitness wrong for decades. Together, they cover why cardio alone will never be enough, how to finally wake up your glutes, why protein is the cheat code you've been sleeping on, and what strength training has to do with surviving perimenopause with your brain and body intact. Is there a smarter, more efficient way to get stronger and feel better — without working out more? (00:02) Sandy's unconventional path to strength training * At 15, Sandy walked into an all-male weight room with a copy of Muscle & Fitness and never looked back * While the world told women to be thin, Sandy wanted to be strong: powerlifting, gaining weight to compete, eating tuna in her car between sets * That background in male-dominated gyms gave her the knowledge she now uses to finally help women move the needle (06:36) Why strength is the foundation and cardio is overrated * Women are the hardest working people in the gym and often the most inefficient — more cardio is not the answer * You can maintain real strength in just two to three sessions a week, while getting the same cardiovascular benefits without the joint wear * Sandy's benchmark: 30 minutes of endurance, a strong mile, consistent strength work  (16:46) Your glutes are sleeping and it's affecting everything * Glutes are the biggest muscle in your lower body and are supposed to power most of your movement, but most women have switched them off * Dead butt syndrome is real: tight hips and a lifetime of skipping the weight room mean most women have never truly activated their glutes * When the big muscle groups go dormant, hormone levels and mood follow — building them back up changes everything (29:35) Protein, perimenopause & what nobody told us * The formula: 20-25 grams of protein every three hours, five times a day, at least one gram per pound of bodyweight — bodybuilders have known this for decades * Perimenopause can start at 35, and the anxiety, brain fog, and unexplained weight gain are real ( not a sign something is wrong with you) * Lean muscle mass supports hormone production and brain health during this season in ways cardio cannot; strength training is the foundation, and real hormonal support is finally here Connect with Sandy: * Instagram: @sandybrockmanfitness [https://www.instagram.com/sandybrockmanfitness/?hl=en] * Women's Health Six-Week Glute Challenge: womenshealth.com [https://www.womenshealthmag.com/fitness/a71050419/glutes-butt-six-week-workout-plan-pdf/] 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]

Show Up & Shine: Karena & the TIU Trainers on Living Your Strongest Life

Welcome to a very special live episode of Tone It Down! Karena Dawn is joined by TIU trainers Stef, Chyna, and Jenna Willis, as well as panel members Hannah Aaron Brown and Emily Teachout, for a real, raw, and energizing IRL community workout event. This one is extra special because it's the first live Tone It Up event in nearly a decade and the event is packed with women who have been part of this community for years. From workout routines and protein goals to life mantras and the future of Tone It Up, this episode is a warm, honest, and uplifting reminder that we are always stronger together and that the best is always yet to come. What does it actually look like to show up for yourself — in fitness, in mindset, and in life? (02:01) How to find your personal fitness sweet spot * There is no one-size-fits-all answer, the goal is to tune into what your body is telling you each day and honor that. * Strength training is a game changer not just physically but mentally. It boosts creativity, motivation, and overall happiness. * The most powerful fitness tool you can develop is the ability to know the difference between needing rest and needing to show up. (08:19) Why recovery is just as important as the workout * Recovery is not a setback, it is a non-negotiable part of the process and just as effective as the workout itself. * Pushing your body just far enough to spark change, then giving it space to recover, is the formula for lasting results. * Permission granted! A rest day, a walk, or a gentle stretch is always a win worth celebrating. (16:34) The mantras these trainers actually live by * Start your morning with intention — "I am safe. I am grateful. I am loved. I am love." Set the tone before the day sets it for you. * Remind yourself daily that all things are working together for your good. This single belief can shift your entire perspective no matter what is happening around you. * Keep it simple and keep it powerful: "I am worthy" is enough. Say it, mean it, and let it carry you forward. (20:30) What is coming next for Tone It Up * More live community events are in the works and this is just the beginning! The TIU girls are coming to a city near you. * The full protein and nutrition line is being reworked and relaunched and yes, your favorite flavors are coming back. * As Karena says, "We just need each other and support and from there, life is amazing." Let's Connect: * Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/ [https://www.instagram.com/karenadawn/]) * Stef — @stefcorgel on IG (https://www.instagram.com/stefcorgel/ [https://www.instagram.com/stefcorgel/]) * Chyna Rae — @chynaraeee on IG (https://www.instagram.com/chynaraeee/ [https://www.instagram.com/chynaraeee/]) * Jenna Willis — @msjennawillis on IG (https://www.instagram.com/msjennawillis/ [https://www.instagram.com/msjennawillis/]) * Hannah Aaron Brown — @hannahaaronbrown on IG (https://www.instagram.com/hannahaaronbrown/ [https://www.instagram.com/hannahaaronbrown/]) * Emily Teachout — @emilyteachout on IG (https://www.instagram.com/emilyteachout/ [https://www.instagram.com/emilyteachout/]) * THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597 [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 [https://my.toneitup.com/pages/tone-it-up-app]) * Tone It Up YouTube (https://www.youtube.com/@toneitup/featured [https://www.youtube.com/@toneitup/featured]) * Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en [https://www.instagram.com/toneitup/?hl=en])

Feel Empowered at Every Stage: Dr. Anna Cabeca on Thriving Through Menopause & Hormone Changes

Welcome to episode eighteen of Tone It Down. In this conversation, Karena sits down with Dr. Anna Cabeca — bestselling author, integrative gynecologist, and the beloved Girlfriend Doctor — for a deeply honest and uplifting look at what it really means to thrive through perimenopause and beyond. Dr. Anna shares her extraordinary personal journey from losing a child and being diagnosed with early menopause at 39, to reversing her diagnosis naturally and having a baby at 41. Together, Karena and Dr. Anna cover everything from hormones, cortisol, and the 3am wake-up, to intimacy, vaginal health, and the supplements every woman needs to know about. This episode is a warm, empowering reminder that your body is not broken, it’s transforming—and the most vibrant chapter of your life is still ahead. Can I really thrive through menopause? This episode is your reminder that suffering is optional, healing is possible, and you have more power over this season of your life than you've been told. (02:10) The moment that changed everything * Anna shares the personal tragedy and health crisis that led her to become the integrative women's health pioneer she is today * When the Western medical system told her there was no coming back, she took one next right step at a time  * The darkest seasons can lead to the most unexpected gifts (12:08) Menopause is not a disease, it's a transformation * Menopause is natural, mandatory, and a blessing. Suffering through it is optional  * As reproductive hormones shift, there is a neurologic rewiring happening that can lead you to the most intuitive, wisest version of yourself * This is not the end of something, it is the beginning of the most grounded and powerful season of your life. (19:07) You can’t heal a body you hate * The most powerful oxytocin boost starts with finding one thing you genuinely love about yourself  * Gratitude, love, and laughter are not just feel-good practices, they are hormonal medicine that lower cortisol and raise oxytocin. (21:46) How to stop the cortisol spiral and start your day winning * Before you open your eyes in the morning, ask yourself three questions: Where did I see love yesterday? What am I grateful for? Where did I laugh? * Picking up your phone first thing puts you straight into high-cortisol mode. Starting with presence and gratitude shifts your entire hormonal landscape * Micro-dose oxytocin throughout the day: one minute of music, nature, movement, or play can move you from breakdown mode to build mode Connect with Dr. Anna: * DrAnnaCabeca.com [https://drannacabeca.com] * @thegirlfrienddoctor on IG (https://www.instagram.com/thegirlfrienddoctor [https://www.instagram.com/thegirlfrienddoctor]) * YouTube (https://www.youtube.com/thegirlfrienddoctor [https://www.youtube.com/thegirlfrienddoctor]) * @DrAnnaCabeca on TikTok (https://www.tiktok.com/@drannacabeca [https://www.tiktok.com/@drannacabeca]) Let's Connect: * THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597 [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 [https://my.toneitup.com/pages/tone-it-up-app]) * Tone It Up YouTube (https://www.youtube.com/@toneitup/featured [https://www.youtube.com/@toneitup/featured]) * Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en [https://www.instagram.com/toneitup/?hl=en])

How Tone It Up Trainer Ariel Belgrave Went from Corporate Burnout to Climbing Mountains & Living Her Dream

Welcome to episode seventeen of Tone It Down. In this fired-up conversation, Karena sits down with fitness powerhouse, Under Armour athlete, and all-around force of nature Ariel Belgrave — AKA Gym Hooky — live and in person in Palm Springs while filming for the Tone It Up app. Ari shares her incredible journey from D1 rugby athlete to corporate burnout at JP Morgan, to becoming one of the most energetic and beloved fitness coaches in the game. She opens up about being adopted, meeting her biological family, training to climb Mount Kilimanjaro for her 37th birthday, and launching her new podcast, Sweat and Equity. This episode is a full-body YES and a reminder that you are capable of so much more than you think. How do I find the courage to go after the life I actually want? This episode is your reminder that audacity is a practice, not a personality trait and that every small, brave step you take is building the most beautiful version of your life. (03:51) The permission slip you've been waiting for: something is always better than nothing * Release the all-or-nothing mindset. A 15 or 20 minute workout counts fully, completely, and powerfully. * Consistency beats perfection every single time. Shorter workouts done regularly will always outperform the hour-long session you never make it to. (06:31) Surrounding yourself with women doing big things will change your life * Seeing other women build freedom and generational wealth makes it feel possible for you too. Your "why not" era starts the moment you believe there's a way. * Bet on yourself before you feel ready. Ari left a corporate salary to go all in on fitness and it became the most rewarding decision of her life. (15:17) Being a beginner again is one of the most joyful things you can do * You don't have to have all the answers before you start. Getting curious about something new is where the magic lives. * Ari had never hiked more than a day before training for Kilimanjaro. She hired a coach, showed up as a beginner, and summited the tallest mountain in Africa. (33:51) The other side of hard is where you find out who you really are * When things get tough, come back to your why. The reason you started is bigger than the moment you want to stop. * You are more capable than you give yourself credit for. Ari was one hour from the summit, quads spazzing, ready to stop and she still made it to the top. (40:45) Your passion and your paycheck can live in the same sentence * Impact and income are not opposites. You are allowed to love what you do and be well compensated for it.. * If you're building something in the fitness or wellness space, know that your gift has real value and the world needs what only you can offer. Connect with Ari: * @gymhooky on Instagram [https://www.instagram.com/gymhooky/] * The Sweat & Equity Show [https://tr.ee/O-be-KKWCZ] * website [https://gymhooky.com/] 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]

From ‘The Biggest Loser’ to Real Wellness: Kim Lyons on Strength, Balance & Aging Well

Welcome to episode fourteen of Tone It Down. In this conversation, Karena sits down with fitness icon, former Biggest Loser trainer, and women's health champion Kim Lyons, live from a wellness conference in Laguna Beach, California. Kim shares her remarkable journey from landing fitness magazine covers to coaching women through the most transformative season of their lives. Together, Karena and Kim dive into the real conversation around perimenopause, protein, lifting weights, and why finding your balance is the greatest gift you can give yourself. This episode is a beautiful reminder that you are not behind, you are not alone, and the best is absolutely still ahead. HOW DO I FEEL STRONG, HEALTHY AND LIKE MYSELF AGAIN AFTER 40? This episode is your pass to stop doing more and start doing what actually works for your body, your hormones, and your joy. (00:34) Baby Steps Are the Boldest Move You Can Make * Small, consistent daily habits are more powerful than extreme routines you can't maintain. * Progress over perfection, always. (13:48) Getting to Know Your Body Is the Ultimate Power Move * So many women enter perimenopause and menopause feeling blindsided but knowledge is your superpower. * Use your biomarkers as clues, not causes for anxiety. Each one is a stepping stone toward feeling your best. (21:18) Protein Is Your Best Friend — Here's How to Use It * Most women are only eating 40–50 grams of protein a day and your body is quietly asking for more. * Aim for one gram of protein per pound of ideal body weight as your starting point. (36:52) Lift the Weights — Your Future Self Will Thank You * Don't be afraid of heavier weights, especially after 40. They are one of the most important things you can do for your long-term health. * Focus on compound movements that give you the most bang for your buck—you don't need hours in the gym. (38:37) This Season of Life Is Your Greatest Opportunity * Working out smarter, not harder, is not giving up, it's leveling up. * You are not behind. You are exactly where you need to be, with everything you need to move forward. Connect with Kim: * @trainerkimlyons on IG (https://www.instagram.com/trainerkimlyons/ [https://www.instagram.com/trainerkimlyons/]) Let's Connect: * THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597 [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 [https://my.toneitup.com/pages/tone-it-up-app]) * Tone It Up YouTube (https://www.youtube.com/@toneitup/featured [https://www.youtube.com/@toneitup/featured]) * Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en [https://www.instagram.com/toneitup/?hl=en])