Latest / Tone It Down / Live from Miami: Karena Answers Your Questions on Workout Snacks, Motivation Slumps and Vacation Mode in Your App

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Live from Miami: Karena Answers Your Questions on Workout Snacks, Motivation Slumps and Vacation Mode in Your App · Tone It Down

• 0:00
  really in this era of my life where I just want to have fun. Not everything has to be so serious. When I've had these conversations with every woman, we want to know how to take care of ourselves and we want to laugh and we want to have fun.
• 0:12
  This is your weekly girlfriend chat, the kind that we all crave, where we can show up exactly as we are, laugh until we cry, get honest about the things we're navigating, and all the private girl talk that we need more of. No pressure, no perfection, just real women like us sharing real stories with real connections. Over the years of Tonidab, I've learned that the most transformative moments don't always happen in a workout. They happen in those conversations before and after.
• 0:40
  when we realize we're all going through something, when we feel seen. And that's what Tone It Down is built on. My intention is simple, to help you tune back into yourself, to quiet the noise, and to remind you that you're allowed to evolve. This is Tone It Down.
• 1:03
  We are sitting down here in Miami. So if y'all don't know, y'all, I'm like bringing my Texas swagger. Des lives here in Miami. So we've been here this week working. And if you don't know Des, which... Now you do. Now you do. Desiree out of marketing at Tone It Up. She is...
• 1:24
  She is. She is here. Existing. You guys, I think it's early today-ish. And we're just losing our minds today. We've had a lot happening, but also a lot of good things. A lot of very good things. A lot of good content programs. Maybe a little throwback nostalgia vibes coming. We are very excited for all the things coming. So we're busy, but very excited.
• 1:50
  Yeah, it's like one of those things like since reacquiring Tone It Up. And if you listen to the last podcast or the podcast with Lisa, I talk about it a little more. Lisa ended up like interviewing me somehow. And I really talked about the journey of what it's been like with just being here. And it's so exciting. And every day it's like, oh my gosh, I have so much I want to do. And we've been planning for stuff that's coming out at the end of this year and into 2027. Woo! Yeah.
• 2:17
  The stuff that we're filming for the app coming up, I'm so excited about. There's just small team, big dreams. Every DM, every comment, like I know we want, we would have a new program every day if we could. But we do our absolute best to bring you new programs, new workouts with trainers, and keep up with all of the things that you want. And we will just keep doing more and more and expanding. And we appreciate you being here.
• 2:45
  You know what I loved? Like my favorite part about being here in Miami is getting together with OG. I know. And new Tone It Up gals. And I started this thing called The Walk and Talk. Because if you all know me, I've been wanting to do walking with Karina in the app for like such a long time. You've been talking about it for so long since I know you. I swear.
• 3:05
  And I've been talking about it for five years. Just do it. And I'm like, you know what? I'm going to, I promise. It's just a matter of like being able to execute every dream, every goal and everything that I want to do for you. So I decided because when I was recently in Asheville, which we've talked about on the pod as well, and so many gals reached out and like, you're here. I would love to get together with you. So now anytime we travel, I just want like a very small group, like a handful of girls together.
• 3:34
  Just like a hang. Yeah. Walk and a talk. Yeah. A smoothie, a matcha, a coffee, just connection. Like we learned so many fun things about some of these gals that I see all the time. Yeah. And DMs and like, I feel like your family at this point, every single toned up girl. But we got to know about like what they do for work and their day to day and their relationship, where they are, what they need. Their journey over the last, every toned up girl that we were with yesterday was since 2014, 2013, 2015 even. Yeah.
• 4:01
  That's a long time. And we, I feel like we're all different people, but still with the same mission, the same goals and we're just evolving together. And it's like really beautiful to see the growth. Yeah. And it's like, everybody just wants permission to have fun and be fit in all areas of their life.
• 4:17
  not just physical fitness, which is very important for our health overall, aesthetically and not aesthetically for our mental health. Like community was the biggest key that I took away where a lot of people are, as we know, we are in a loneliness epidemic still. And those wanting to get together and just be connected with people, it's such a big thing. So I even want to encourage, like I literally like posted something. I was like, hey, I'm going to Miami. I don't know anybody. Yeah.
• 4:46
  Who wants to go for a walk? And I do that in Austin too. We also didn't have a huge expectation for this because we didn't know if we like had a Florida presence or how many people are here. And even just this group of women, they were so great and I'm so happy they were here. So it's just, it's always a pleasant surprise when we're like,
• 5:03
  I don't know. Is anyone there? Yeah, they're everywhere. Thank you for bringing us back together and bringing us back home together. And I loved the conversation I had with Jacqueline, too, for the podcast, where she's like, it's been 17 years.
• 5:19
  And yet you're able, and this is not just me, it's, you know, to bring women together for this long and just knowing like, never give up on each other, never give up on connection, never give up on yourself and your health, your wellness, and making sure you're living in joy and peace and happiness and doing the things that make you feel good. Amen, sister. Amen. I mean, sometimes you forget, like you wake up in the morning and,
• 5:47
  Like your to-do list, but is it a get to-do list? And then we were talking about. It's all mindset. Mindset. We were talking about the pillars. What are your pillars? We're working through like the pillars of tone it up and like what the purpose is and pillars of our own lives.
• 6:06
  Yeah, we're mapping out a lot of pillars, but also going off of making that time for yourself and doing what makes you feel good might look different for you and your friend or you and your husband, you and your boyfriend. My boyfriend and I, it's so hard because I like to wake up and have a little morning routine, but I like to work out around 7, 7.30. And we've had this conversation where he's like, well, that's my work focus. Like, that's when I'm in the zone. And so he's more of like a lunchtime person.
• 6:32
  wanting to do activities. And I'm like, I'm done by that. I like to get it done in the morning, like lunchtime, even afternoon. Like I don't want to, I want to get it first thing in the morning. So your routine looks different than someone else. Or like a girlfriend recently asked me to go to Pilates at 6 PM. I'll never be at Pilates at 6 PM, but that's what her ideal is. She doesn't, she's not a morning person. She works. That's what fits into her routine. So it's almost like we compare our routines when we see all of the day in the life morning routine.
• 6:59
  it might look totally different for everyone, but if you're taking that 30 minutes, 10 minutes, 20 minutes, an hour, whatever that looks like for you, as long as you're getting it in and like what works for you is just fit it where you can and what feels good and it might not look like everybody else. Well, I think that's the beauty of saying like everybody's life and routine looks different and being able to have this like acceptance of that too. You don't have to be like me and I don't have to be like you. Even though we're like very similar. Yeah, we luckily are on the same page for the most part, but...
• 7:29
  Just because my routine looks different than yours and whoever you're comparing yourself on social media. I know I do that a lot. It can be whatever you can do, even if it's in your living room for 10 minutes, little workout snacks, weights, or if you get that class in at 6 p.m. Like whatever you need to do doesn't have to make sense to other people, too.
• 7:44
  Before we start rambling too much. Yes. So we posted on social media on the Turner Up account some questions. So community questions. Let's go. So this is a big one that I see a lot and I feel a lot of the time too. It's all about motivation. Girl says, why don't I want to work out anymore? I had motivation. I wanted to every day. And my routine is looking different because I cannot find the motivation. Yeah.
• 8:09
  You are not alone. You are not alone. Again, this goes back to the ebbs and flows of fitness and wellness. I've done it myself. I've talked about this, but like losing motivation about the one thing that saved me. Remember, I founded Tone It Up when I was 27 years old because of a passion of fitness. I had lived through my decade of darkness and then I got back to fitness. At the time, it was triathlon and that's what motivated me. And then I realized how...
• 8:38
  Having a fitness goal and committing to that then gave me permission and the confidence in myself to realize that I can set another goal to work out. So then, although fitness saved me, I always say I lost that inspiration because you can always, there's different ways.
• 8:57
  seasons of our life. And we talk about it all the time. I went through another, I would say, a few years of darkness between my mom, between everything going on with Tone It Up and my work and my business. COVID. Yeah. Life changes were changed inside in the house. COVID just like...
• 9:13
  We're still working through that. But then I decided I'm ready to come back to myself. I'm ready to come back to my workout. Motivation. So we're talking about motivation. I realized that one little step into...
• 9:29
  the workout showing up on your mat. And that's why I created the workout stacks. So if you're not motivated... I've never left a workout feeling worse. And it's almost like I have to tell myself that sometimes. Sometimes I really have a lot more motivation and sometimes I have a lot less. And that day maybe can be 12 minutes. Yeah. And it's just... You feel better. You feel better. So that's why...
• 9:50
  in the Tone It Up app, there's short workouts. It could be five minutes. It could be 10. It could be 15. But if you show up and you click, I'm going to do this five minutes. I want to do this 10 minutes. You will immediately feel the difference. If you're lacking motivation, be like, just from personal experience, just show up on the mat and do it. And then you're like, wow, that wasn't so hard. Yeah. You always feel better after.
• 10:16
  And then the next day, maybe I'll do a 20. Maybe I'll do a 40. And just know that you're not alone and lack motivation. It is a completely normal thing, especially like in life with different times of the month and hormone changes. And it's normal. I got no motivation right now.
• 10:34
  But we do what we can. I know. We haven't worked out today. But we're going to go for a walk and lunch. We're going to do something. Yeah. All right. I love that. I hope I answered that. I think you did a great job. I think that we all feel that. It's basically, it's a normal thing. It's normal. Just let yourself have that time. Maybe accountability partner checking in. Hey, I have no motivation. I need to set a schedule with a friend. It always helps. Yeah.
• 11:00
  I like this question because I feel like it's something that I don't hear about enough. And it's something so common. I can't build muscle like I used to. And I'm lifting the same weights, doing my routine, but my body's changing and the muscle's not staying on like it used to.
• 11:14
  I don't know who she is, but maybe you're over 40. And we do lose a percentage of muscle growth after the age of 40, especially perimenopause, menopause. And our body changes. Our hormones are changing. It is hard. Even myself, I am putting together a program on gaining more muscle. There is a thing called sarcopenia when you're getting older. You do need more protein. So...
• 11:43
  Tone it up protein is here for you. But no, for real, making sure you're getting enough protein through the day. I've started doing creatine, aminos, things like that, and just lifting weights. This is why lifting weights is really so important right now for a lot of women. Number one, it can change the way your body feels and looks. And just know that you're not alone. I also struggle. Some people are like, Karina, you're so skinny. I'm like, sorry. Yeah.
• 12:12
  Are you on a GLP-1? Like, no. But this is my natural body, and I do want to put on more muscle. And I have to work really hard to put on more muscle mass. Hallelujah. Yeah. So, girl, get your protein. Get your protein. That's all I can say. Get your protein. Mm-hmm.
• 12:30
  This is fun. Fave lazy, but effective ish workout. Like when you're maybe feeling less motivated, what's lazy ish, like lazy ish, still going to do something for us. But when we really aren't feeling a 40 minute full body strength, we have a little motivation, not a lot. I do what's like going to make a difference, but not going to just kill you when you're not motivated. Yeah.
• 12:51
  Three little things I do. Every time I go to the bathroom, I do 10 squats. Five to 10. Because then, like, it builds up over the day. While you're going to the bathroom. And I drink a lot of water, so I pee a lot. So that's a lot of squats. And then I love keeping a set of dumbbells on the kitchen island. I know. Whenever I'm at her house, I find them. And then Bobby comes in, and I'm like...
• 13:14
  You're like five, four, like just some presses, some curls. No, and I get like a full workout while we're getting ready for an event or something. I'm like getting a full arm workout in the kitchen. Yeah. Those are also workout snacks. And then the other, yeah, like push-ups on the kitchen island. Like if I'm on a phone call. Oh, the other thing we started doing too, like if we don't need to be on camera for a phone call, get outside and walk.
• 13:38
  I love a pace and talk. A pace. A walk and talk. I love a pace and talk. Yeah. It's my favorite way to take a phone call. Squeezing fitness in where you can. It just feels good. Mm-hmm. Mm-hmm. Mm-hmm. What else we got? Ooh, do you have any exercises you just like hate, but you know they're good for you? But you just do them because you know they're going to make you feel good. I hate burpees, but I don't think they're good for me. I hate those two. I actually, you'll never see me doing a burpee. I hate, I just hate burpees.
• 14:05
  I have to really like get myself motivated to do lower body in general, like deadlifts, Bulgarian split squats. They gave me that booty, but girl, I hate doing that. I was going to say hate, but body needs and loves Bulgarian split squats. They really plump it up. I feel so good doing it. We should do an Instagram video to like show how to do a proper one. Yeah, that's a great idea. I really don't think I do it.
• 14:29
  yeah probably why i threw my back let's do that on social for sure uh it's so important if you want to build the booty and you know you want to build your glutes it's the biggest muscle in your body and it's really so important to have that muscle don't you also like burn the most calories when you're working your glutes because it's the biggest muscle and it's just larger muscles do burn more calories yeah bulgarian split squats i want to see i want to make you do them after this
• 14:54
  You can do them on your couch at home. Can't wait. Oh, this is a great one. Staying on track while you travel. Traveling is hard. I feel like it's a mindset thing too of sometimes people are like, oh, I'm traveling. So everything can go out the window. And then you go home feeling bad.
• 15:10
  Well, that's the thing about when people go on vacation. We're here in summertime and everyone like goes on vacation, but then they come home feeling exhausted because you've completely lost your routine. Yeah. And possibly you've changed your diet, all of this. But I really find that if you stick to some sort of routine while on vacation, you come back feeling refreshed. So what does that mean? You still should work out every day, but then you're like, well, my hotel gym, I don't like. It could look differently. Yeah. It looks differently. Yeah.
• 15:38
  But that's in the Toner Up app. We actually created a program called Vacation Mode. It's seven days, no weights required. So body weight only and shorter workouts. So you can wake up, feel good. You could be looking at your ocean view on vacation and doing a little Toner Up workout, feeling great. So then when you get home, it's not like you really went off track. You still had that routine. And I want to make sure that when I say off track, it's not like a guilty thing.
• 16:07
  No, it's a remember why you work out. It makes you feel good. And routine makes you feel good. Having that daily routine. So even when you're on vacation, I feel like I'm on vacation in Miami. I'm like, Des, help me. Don't let me go.
• 16:25
  You know, you work out, you still like stock your hotel room with healthy snacks and all the things, but then also have the fun of vacation. So having a bit of your regular routine mixed in with vacation makes it like the purpose of vacation is to feel good. Think of when you like go to New York or these super walkable cities and you're getting like 25,000 steps, but you're doing something good for you and you're exploring a new place. I always kind of like to try to be active.
• 16:52
  I love laying around and being lazy at a hotel sometimes. But then the next day, maybe you do go get those 20,000 steps and you're trying new restaurants and going and seeing all the cute little shops. Like you're familiarizing yourself with new places and you're still being fit. That's the other thing. Yeah, like exploring a city. You were just in Montreal and I was talking to you about when Bobby and I were there. I love walking to explore a new city. Just getting like so many steps. I was feeling great. And also the food was so good and it was just so fun. So...
• 17:22
  I think that's a good, we have one more question here. So excited for a new tone it up program. I keep seeing something about a tropical location somewhere. Great. What do we get to expect for the rest of the year and just new programming?
• 17:37
  Ladies. Okay, yes, because I have mentioned this here or there. We are going to St. Vincent in the Caribbean to film. You all know, if you're an OG, Sandals. And we've gone to Barbados. We filmed in Jamaica. I heard you. You're like, I want to do workouts on the beach. So we are going there. Yeah.
• 17:58
  and a mom and filming. Beach workouts are coming to you. Oh my gosh. It's going to be so much fun. And we have a little surprise too for you. Aside from the workouts and your app, there's a little surprise too. We'll give back moment. Yeah. All right. I hear you. So that's exciting. Overall, that was just the community questions I gathered today.
• 18:22
  Yeah. I don't know if there's anything else you want to go into, but a little short and sweet. Also, obviously the Tone It Down podcast is just our weekly update together where we can come together and kind of update you on everything. Also, you can go to KarinaDawn.com slash message and leave a voicemail and then we can answer your questions on the podcast as well. We've done that quite a bit and I love it.
• 18:44
  And also just DM at Karina Dawn or at Tone It Up. And who do you want to have on as a guest? Like what information do you want? I want to have like more pop culture conversations too. Because I'm just like really in this era of my life where I just want to have fun. Not everything has to be so serious. And when I've had these conversations with every woman, like we just want to have fun. We want to know how to take care of ourselves. And we want to laugh. And we want to have fun. Yeah.
• 19:12
  And that's, I mean, kind of like what Donut Up was from the beginning. And it's... Yep. And do you see my beach balls? Yeah. Remember the Miami retreat? Yeah. All right. I found these and I brought them to Miami. All right. All right.
• 19:26
  Crystal down. Crystal down. I love you so you're so delirious today. We will do another AMA as always. Leave messages, say hi, DM us whenever you want, things you want to see, things you're missing, things you maybe haven't seen. Any fun ideas, we are always listening and we want to bring you the best experience. All right. We'll see you soon.