Latest / Tone It Down / Show Up & Shine: Karena & the TIU Trainers on Living Your Strongest Life

Transcript

Show Up & Shine: Karena & the TIU Trainers on Living Your Strongest Life · Tone It Down

• 0:00
  just show up. The way that you feel when you get those endorphins flowing is the same feeling you
• 0:04
  get from sitting around people and connecting. This is your weekly girlfriend chat, the kind
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  that we all crave, where we can show up exactly as we are, laugh until we cry, get honest about
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  the things we're navigating, and all the private girl talk that we need more of. No pressure,
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  no perfection, just real women like us, sharing real stories with real connections.
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  Over the years of Tonadab, I've learned that the most transformative moments don't always happen
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  in a workout. They happen in those conversations before and after. When we realize we're all going
• 0:39
  through something, when we feel seen, and that's what Tonad down is built on. My intention is simple
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  to help you tune back into yourself, to quiet the noise, and to remind you that you're allowed
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  to evolve. This is Tonadown. Hello my friends, welcome back to Tonadown. It's Karina. My favorite part of
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  the week, Tonadown Tuesdays, where we get to hang out, have conversations. I'm going to dive right
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  into this week's podcast, and also if I feel a little off, if you follow me on Instagram, you'll see
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  that our Tonadab OG pup Skunky passed away exactly one week ago today. It's been a tough one, but
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  I do want to say thank you to everyone who has DMed me, commented, shared their stories of
• 1:38
  how they met Skunky. She's such a big part of Tonadab in my life too, and she was 16 years old,
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  about turn 16. She was a TV star on Bravo. She has a high-end Skunk on Instagram. She came on
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  the Tonadab tour. She was always on set and red carpets. I think I'm actually going to do a
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  podcast with Bobby just talking about her and the adventures of Skunk the Palm, because she literally
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  was such a legend within this community. She was at this event. Today's podcast was filmed live,
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  added the Tonadab event in Manhattan Beach, California, two weeks ago. She was there. It was her last
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  Tonadab event. We had a great workout, and then we had an unfiltered community, Q and A. So it was
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  me and Steph and China and Jenna Willis, all your Tonadab trainers and the Tonadab app, and then
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  also on the panel we had Hannah Aaron Brown and Emily Teachout, both who have been on the Tonadab
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  podcast. Enjoy this podcast. Thank you to everyone who showed up. This is the first live event
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  that we've had in so long and brought tears to my eyes and moments that you'll hear or see if
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  you're watching on YouTube. And what a beautiful experience to be 17 years strong together,
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  living this life together and sharing these experiences. I know I've sound like super emotional,
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  but I am. And you as please share, leave a review, or however you listen to this podcast and
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  enjoy it. And I would love it if you reach out to a Tonadab team member and say, Hey,
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  I love you. You matter. That's it. We're in it together. Okay, before I start crying again,
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  enjoy this episode and I'll see you on the other side. I've been a Tonadab member since 2009.
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  I love all the recipes you come with out with all the time. I was wondering, are you going to
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  bring back the meal plans? Do you think in the future? Every time we have a new challenge
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  come out in the app, there is a new meal plan with tons of recipes. Oh, like M1 through 5.
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  Yeah, we can. Okay. Well, I said it here. Yeah, I know. Just something so you don't have to
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  think about it as much. I totally agree simplicity. I mean, that's why we have our workout schedules
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  because you don't have to think about it. And even you guys, I don't know if you noticed,
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  but we're celebrating Radiate and Rise, which launchers tomorrow in the app, who's signed up.
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  And that's the greatest thing you sign up. And then you get your weekly schedule every Sunday. And
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  it's all in the app for the entire month. And then we do have the new meal plan that is already
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  live in there. But M1 through 5. Okay, fine. Yes. I love that. Thank you.
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  I've also been with toned up. I think since 2010 or 2011, through all my kids and all that stuff.
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  So thank you so much for all that you've done. I'm just curious for all of you, what is your workout
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  routine? How many days a week? How many minutes? Like, how do you guys do it? Are you asking because
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  you're wondering what, like, what is it that you're going through that you need? Maybe some
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  motivation support? Yeah, I started the perimenopausal symptoms. I also have nerve damage in my right
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  leg. And it started giving out on me about six months ago. So I've been a lot more intentional
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  about making sure I'm consistent. The seven days a week is good for, like, keeping at it and
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  like keeping a routine. But I know, like, rest days are important. So I'm kind of at a place where
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  I'm like, I don't know what to do. Like, do I keep spicing it up with, like, longer workouts
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  and less days? Or, like, where do I go from here? For me, it's what your body feels. And I think
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  I've shared a lot of my journey and also my perimenopause journey and putting on the weight and
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  going through so much. And it's more listening to my body. And so, like, even in the app, if you
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  look at our schedule, we always have a rest day. But we are always like, if your body says, I feel
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  like more that day or I feel like I'm going to not do anything. I mean, sometimes it's just
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  getting out and walking and being in nature is what you need. So we have a guideline of what we suggest
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  if that feels right for you. I would say for me, I, if I'm having a good week, I like to move my
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  body five to six days, but that one day could be a walk. And then I love strength training now.
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  That's really helped me mentally and just motivating me and help me with my creativity.
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  But I don't think there's an overall role. And I don't know if that's the right answer you're
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  looking for, but also it's that giving that grace of what you know you need. And especially with
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  you and your nerve damage and your limitations, which is beautiful that you can just show up here.
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  Like, that's a big win. I think Karina covered it all because I was going to say it's the exact same
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  thing through the ebbs and flows and rollercoasters of life. It comes down to the fact that you know,
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  I feel like you probably know what your body needs. Like, and it's been so cool to learn that
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  about ourselves that we know deep down when it's time for a rest day. It's time for you get to the
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  gym and you can maybe slowly start, but you're like, Oh, this is a good, I'm going to hit it hard
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  today. And I feel like we just, the best thing is to get in tune with our own body. I think my sweet
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  spot also is probably five or six days a week, but some of those days might again be walking. It's
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  very similar. And I've gone through weeks of no workouts because I needed it. And it helped
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  realign different things within my body and get me excited to work out again. So there's so much
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  with how how much workouts can put stress on your body if you're forcing it too much that can like
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  sometimes backfire. So sometimes when I've taken that step back and felt my body come into alignment,
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  everything flows better. So it's all starts here. And I feel like that's such a loose answer,
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  but it's so hard to answer that question when it's like, it's a question we probably all have.
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  It's like, how many days, how long should I be doing it? What's going to be working? And it's just
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  so individual, but I feel like tone it up has such a good guideline and such a great diverse array
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  of workouts too. That's the thing too. When I had some people message me and be like, I don't
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  feel like working out on Sunday. I'm like, just show up because I'm at like the way that you feel
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  when you show up for a workout and you get those endorphins flowing is the same that you,
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  the same feeling you get from sitting around people and connecting. So sometimes you just,
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  you get to the mat and maybe you work out, but maybe you don't, but either way, it's okay.
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  So I had neck surgery and I still have nerve damage in my neck. That was back in October,
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  so not that long ago. And I was really hard on myself at first thinking, well, I still don't
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  work out like six, seven days a week. Like, I'm going to lose my strength. Like, but
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  truly had to take a break and had to stop. And I got back to it just with walking.
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  We were talking about showing up to your mat and doing some very gentle stretching.
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  And I was really surprised by how my body could bounce back. And I didn't lose all my strength.
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  And I it was so important to not injure my neck or my shoulders or anything. I was just surprised
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  that even though I took basically a month off from lifting anything or barely moving my neck,
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  I still was able to get back in the gym and regain strength and gain even more strength now as
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  I'm lifting heavier and heavier as time goes on. So it's nerve stuff. Be really gentle and really
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  kind to yourself because it's no joke, but even just a walk or a stretch. It is like we're saying,
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  it's something, listen to your body and just be kind to yourself because you have to take care
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  of your whole self, not just when it comes to strength and fitness. I'll say a couple things on the
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  opposite end of the spectrum. I suppose I I'm accustomed to training seven days a week.
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  My current training schedule will look like running and lifting three or four times a week.
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  And then Pilates and yoga thrown in in the chunks in between. Your question is applicable
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  to anyone in any chapter of their fitness life because the moment you push the body too hard,
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  you pay the consequence and that could be in inflammation or further stress, a lack of balance,
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  a relationship not going well or injury. So back to the listen to your body,
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  motto that will keep hammering home every time you open your toned up app. The biggest point in
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  understanding your own life force and your own happiness, there's a difference between you waking
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  up and feeling a little groggy and kind of dragging yourself to the mat versus when the body is
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  really saying, please give me some rest, give me a day off and all of you girls have been with us
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  for so many years that that's probably the most beautiful tool that you could have developed over
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  these years with us. And candidly, we're still learning it too. And when I go through
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  paramanopause, I will come knocking on your door and ask you the same questions.
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  So thank you for your question, no matter how intense you are about your workouts right now or
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  if you're running marathons and just kind of going for it full throttle or if you're pulling back,
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  there's there's always a time to be delicate with yourself and really hone into what is giving you
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  your strength in this current chapter. Thank you. So many different ways that we in perspectives
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  of fitness and all are correct and right. And I just saw the Jenna at Willis is here. Have you
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  worked out with Jenna in the app? She's come over here. Let's get your perspective.
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  What's up everybody? Hi. Sorry to be walking in all crazy. I just got back from Australia
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  literally yesterday. So I'm like this right now. But I couldn't be more thrilled to be here.
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  Cream is the best as you guys all know. So as everybody else, I am letting my body rest today.
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  Recovery is just as important as the workout. That doesn't mean that we don't work out.
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  But it is just as effective. Our body needs time to repair and recover because then the workouts
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  aren't effective. So 100% if you are in an intensive workout split right now, give yourself time
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  off to truly allow your body to get to the place that it needs to be. I'm on a six day workout
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  split, which some of you are like, that's not a recovery. The six day is a recovery day and then
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  the seventh is a day of rest. Everyone who is doing touch is going to say for anyone who's doing
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  tone it up right now. Everyone is doing tone it up right now. The beauty in this program is it
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  does give that. It's all about the balance of pushing your body just far enough to make the change
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  it needs and then also the recovery to make the transformation. It deserves. Hi. My name is Roshita.
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  I've been with tone it up since 2018. Actually, since you and Karina were in Turks and Kicos,
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  I think that's where my whole journey kind of like started to wanting to come out here and everything.
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  But one of the biggest questions I have is, is tone it up going to bring back the protein flavors,
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  you know, like cinnamon roll? Like that was honestly one of my favorites. Anytime I saw it on the
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  website, I was always like the first to grab it. So I'm just wondering, are you guys ever going to
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  bring any of those products back again? Thank you for the question. I knew that would come. So as you all
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  know, at the end of 2025, I I've turned it up back from private equity and thank you.
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  An entire list of years that went into that. I am reworking all of the protein and nutrition lines.
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  So I just did a podcast and just about that whole journey. But yes, and we also did a survey.
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  You probably answered it and said the cinnamon roll. You know, like that. I love the cinnamon roll
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  and everything. So yes, my intention is to bring back all of the products and the line that I love
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  and I use daily. Okay, I'm Jennifer. I've been a tone it up for for, I don't even remember what
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  year I started many, many years. She inspired me to do my first spring triathlon and everything.
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  So my question is, how do you decide with all the trends going on in the fitness world where you
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  want to take the business and what's real? What's going to last and like what the core
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  brand identities and how you evolve with all of the trends? Great question. And it might sound
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  like a vanilla answer, but it always just go with your gut. I started to know because fitness saved
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  my life, moving my body, saved my life, moving my body and doing trap on and being active,
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  introduced me to so many people. So when people are like, well, why do you do this? It's never changed.
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  And have the trends changed to 2020 take a really weird turn and change things. Yes, but I
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  think that also is where in my gut and my heart, I struggled and had to step away because perhaps I
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  didn't believe with what in what was happening. But now going through my own stuff, I'm back.
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  I'm vulnerable. I'm passionate. And I know more than anything, we've been through so much and
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  all of our different stories that we what we really need in fitness is community.
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  That's it. Hi, I'm Norma. I've been to I members since 2012 on the same vein of community.
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  Do you think down the line? You'll do another tour.
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  What do you girls think? That sounds so fun. Yes. This is the first live workout we've done
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  in like a decade. Like a tonit, toned up event and you all showed up. It's the first of many that
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  we're planning and working on. And so the answer is yes. Where should we go?
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  Oh, okay, well, where else should we go? Chicago, Miami, New York, San Diego, okay.
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  Hi, my name is LaSette Zaran. I'm a local. I'm rediscovering, toned up. A friend
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  introduced it to me about 10 years ago and Steph, my brother follows you and I've done one of your
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  workouts over here in Manhattan Beach. And so this is really invigorating. I think working from
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  home mom, I just turned 50. And just kind of I'm looking for like a resurgence, just some motivation.
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  And just I've been seeking out like kind of community forms and I really found it's really made
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  the difference like leaving home, leaving my bike at home, you know, leaving my workouts at home to
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  kind of just to find a different style and to find some more motivation. So thank you for being
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  here. And I also I want to ask personally, do you have any favorite go tos in terms of like,
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  you know, as we're as we're aging gracefully in terms of like supplements is something easy
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  because sometimes like I just kind of get into that routine. I'm like, okay, I'm supposed to take
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  ABCD EFG every day. Yeah. So any tips? I take a probiotic every day and then protein because as
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  we know, and we get older, we need protein because we lose 1% of our muscle mass every year.
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  And so lifting weights and having that protein. So supplement wise, yes, the protein, your protein
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  shakes, but also protein bars or like hardwilled eggs that you carry with you, probiotics and protein
• 17:50
  are my my go to college and it's great. But I'm not I have so many supplements and I am overwhelmed
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  sometimes too. So I'm like, how can we have like four or five that we definitely need? But I would
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  start with probiotic and protein and go from there. And yes, there is more on the supplement side
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  coming with all of your protein requests and your protein bars. But I'm with you. I want to
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  I want it all to because I even know being a busy person to get enough calories and protein in your
• 18:25
  diet to have things that are on the go and that you know are good for you. So yeah, it's good comment
• 18:32
  and you glow. I hope I'm so happy that you're a part of this community and I hope that you've made
• 18:39
  some friends here today. Thank you. Oh, I know everyone's different. But what is your protein goal?
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  I know that we're all different, but you know, you hear everything from 100 a day, 120 a day. I
• 18:55
  am friends who are like, I probably get 60. I go for 100 a day. But did I just make that number up
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  from everything I've seen online? You know what I mean? Yeah. 0.7 to 1 gram a pound per you way.
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  Solid place to be can never go wrong with it depending on how active you are age and frequency
• 19:17
  of workout and how intensely you're training is a very safe, great space. It can feel very
• 19:22
  intimidating at first. Do not be overwhelmed. You can ease into it, but it really will support your
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  body through what you need and surprisingly satiate you in ways that you never thought were possible
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  and lower other cravings. It's something that you for in my opinion, you don't have to track maybe
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  like a day or two track and I've realized I'm 160 pounds. I'm like, how do I have 160 pounds of
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  or pounds grams of protein? I'm like, on a day of track, I'm like, it's hard to get 80, but you
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  just do your best, but goals. You got me through grad school, working a corporate job down the street,
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  recently a hysterectomy, so not fun, but my question is, what are your mantras? I need some
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  in-spell to kind of get back. Today's my reset, so I was hoping you guys could share.
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  Thank you for that. As someone I very openly talked about anxiety and sleep and this it's
• 20:27
  a mantra that is so easy for me and I wake up and I say, I am safe, I am grateful, I am loved,
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  I am loved, and may I bring that into the day and everything that I do and the relationships I have,
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  I am safe, I am grateful, I am loved, I am loved. So good to hear, just like letting it sink in,
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  that's really beautiful. I have two out there. One that's really helped me is the deep belief of
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  all things are working together for my good because then no matter what dabs and flows,
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  I'm just like, I know it's going to weave together for good. So I don't know if that's a mantra,
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  but that's something I think about daily and I also think about whatever you're looking at
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  a situation in life, there's always another way to look at it. So there's always a flip
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  that could be positive or there's always light to be found and hard rewiring of the brain to get
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  yourself to do that at things, but if I think about those two mantras I guess daily, I guarantee my
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  whole day will change because it's all in the mind. One of my favorite quotes is and I'll change it
• 21:38
  to women through adversity, some women break, others break records and what that means to me is sort
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  to cultivate this really beautiful relationship with failure. So when SHIT hits the fan for me,
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  that's when I root for myself the hardest. I love failing because it's made me who I am today.
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  I love that. I've gone through my own medical stuff too and that can be really overwhelming and
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  for me, be here now every day, be in the moment, live in the moment, be here now.
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  The past is behind us and we don't know what's going to happen tomorrow or in five minutes. So
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  every day when I wake up, I feel grateful and I say, I'm so grateful for this morning and then
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  as I go through my day, I'm here now. I want to maximize. I want to have fun. I want to enjoy
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  not every second of every day is just a bag of fun, right? But even as little stressors arise,
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  I always want to be in the moment, be here now, feel it, appreciate it and just enjoy every second
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  as much as I can. Obsessed. I have a feel. One of them is what's meant for me will never miss me.
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  Another one is everyday should be effing cool, which is basically like find those little moments
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  throughout your day to make your day feel special whether it's the protein powder you use or the
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  coffee mug that you put your coffee in. I think you can make everyday feel like you're in a movie
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  if you try hard enough in simple, small ways. And then the newest one that I added to my rotation
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  of mantras is from my Lord and Savior page to Sorbo. And it is, it is FU watch this. And it's like,
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  I just love sometimes I'm motivated by this idea like that people don't think I can do something
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  and I'm like, FU watch this and it keeps me going. I don't know if that's healthy, but it keeps me going.
• 23:29
  Yeah, I like that. Yeah, mine's super simple. I am worthy. I am worthy.
• 23:39
  I'm never back with you. I feel like I could, oh yes, I was going to say I feel like I could
• 23:45
  sit here all day and we still can. We have more come on up my friend. Hi, I'm Natala. I'm with
• 23:52
  FU since I think 2018, Santa Monica event. It was so fun. And I have two questions. One
• 23:59
  following the previous one, I don't know if you shared already, I know your goals for ton it up
• 24:04
  for this year and your personal goals, all of you. And the second one will ever be retail store
• 24:10
  just specifically for ton it up, not inside some other stores, but just separate.
• 24:15
  I would love that. And something I haven't really talked about, one of the reasons I went with
• 24:20
  one of the private equity groups was there was going to be retail and that fell through. And so
• 24:25
  that was one of the things that I love. Just like, oh, how cool. We have a studio. We have a
• 24:31
  podcast and we can have a smoothie shop. And I was like, I'm so in for this. I realized I got
• 24:38
  to do it on my own. So yes, I want to plans for this year, doing more of this and connecting.
• 24:47
  It has been a lot to even get to be right here. So I'm just so proud of that and to have
• 24:56
  you all here. So the plans are again, yeah, we talked about more community events and connecting
• 25:01
  with each other and just really having human connection because we just need each other and support.
• 25:08
  And then from their life is amazing. If that answers your question, that's my business plan.
• 25:17
  It works. My name is Carrie and I'm here with my two beautiful daughters.
• 25:25
  I don't have a question. I just want to say thank you. I was diagnosed with Parkinson's three
• 25:30
  years ago and through this app and the community, it's really helped slow my progression.
• 25:36
  And I'm just so thankful that you guys are here and I always wanted to be one of these
• 25:41
  events. And I saw one 10 years ago and I couldn't make it and it just means everything to me.
• 25:50
  Anyone else want to cry today?
• 25:53
  This has been beyond the experience I thought it would be and I'm so grateful for everyone here.
• 26:00
  I see tears being wiped from eyes from people I've known for 20 years.
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  And now I'm going to just cry.
• 26:08
  That's our cry. I'm proud of you.
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  Anyone else?
• 26:14
  DJ, let's play break a sweat.
• 26:20
  Thank you all for being here and showing up. This is what it's about. I'm proud of you.