Tone It Down

Welcome to episode four of Tone It Down. In this conversation, Karena sits down with fitness icon and Kim Kardashian’s longtime trainer Melissa Alcantara. Melissa—AKA Fit Gurl Mel— reveals why doing less, not more, is the key to lasting fitness. From her incredible journey from a new mom in the Bronx to becoming a celebrity trainer, she shares how she transformed her life through movement, self-love, and learning to celebrate progress over perfection. Together, Mel and Karena dive into navigating hormonal changes with grace, the power of solo travel for mental clarity, and why giving yourself permission to "tone it down" is the ultimate act of self-care.
How do I stay motivated when my body and my life are changing?
This episode is a beautiful reminder that you're not alone in your journey—and that every season of change is an opportunity to discover your strength.

(18:42) Honoring your energy levels
Match your workouts to how you actually feel that day—not what the plan says you "should" do.

Celebrate completing a 25-minute workout instead of beating yourself up for skipping a 2-hour session.

Remember: doing something is always better than doing nothing, and small wins add up to big transformations.

(21:59) Navigating perimenopause & hormonal shifts with compassion
Recognize that anxiety, sleep changes, and body shifts are real—not your imagination.

Track your symptoms and trust your body's signals, even when blood work says you're "fine."

Connect with other women going through similar experiences. Community and understanding can be powerful medicine.

34:27 - Reframing daily wins
End each day by asking "What did I do today?" instead of focusing on the tasks you didn't accomplish

Release the "all or nothing" mentality and embrace the beauty of progress, not perfection

Celebrate yourself at every energy level—you're worthy of recognition even on low-energy days

39:14 - The power of solo time & mental freedom
Use physical distance to create mental space for creativity, planning, and self-reflection

Remember that stepping away doesn't mean you're abandoning responsibilities—it means you're refilling your cup

Trust that when you return recharged, you'll show up even better for everyone in your life

46:18 - Your best is enough
You don't have to do everything perfectly to be making progress

Small, consistent actions create lasting change more than sporadic perfection

You're not alone in feeling overwhelmed—every woman is navigating her own journey

Freedom comes from accepting where you are and celebrating how far you've come

Connect with Melissa:
@FitGurlMel on IG (https://www.instagram.com/fitgurlmel/?hl=en)

YouTube (https://www.youtube.com/playlist?list=PLqBmWi_8hEPwlT0M1j0l-RKdiZoFEz8vp)

anue app (https://anue-app.com/)

Let's Connect:
New Year New TI-YOU 6 Week Challenge (https://my.toneitup.com/pages/new-year-new-tiyou-challenge)

THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)

Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)

Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)

Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

Welcome to episode three of Tone It Down. In the second part of their emotional reunion, Karena wraps up a powerful three-day shoot in Austin with Stef, Chyna, and Tori by diving into the deep end with questions that unlock the truth about family, death, identity, and life’s lowest moments. What starts as a casual card game becomes a vulnerable exploration of grief, postpartum struggles, ego death, and the beautiful mess of motherhood. From Stef's marathon proposal story to Chyna's reflections on love transcending death and Karena's honest journey through postpartum depression, this episode proves that the most profound connections happen when we're brave enough to show up authentically. If you've ever felt lost in the chaos of becoming, this conversation is your reminder that transformation is messy, necessary, and never meant to be done alone.

What happens when you strip away everything you thought defined you—and discover who you really are underneath?
The journey through identity loss, whether from motherhood, grief, or other life transitions, isn't about finding yourself again… It's about becoming someone entirely new while honoring who you've always been.

(00:00) The Universe Aligned: Why Now?
Sometimes taking weeks to build the confidence to reach out is exactly what needs to happen

On the other side of vulnerability, people are often waiting to say, "Yes, I want this too!"

The timing was perfect because everyone was ready for deeper connection and authentic conversation

(02:20) Stef's Green Card: "How is my relationship with my family?"
Stef's fiancé asked her dad's permission the morning of the Chicago Marathon and she had no idea

Her parents (age 75) now fly around the world to support her marathons, just like they did for basketball

Living eight blocks from her parents, having her firefighter brother nearby, and being a godmother… family is everything

(04:40) Chyna's Purple Card: “What Happens When You Die?”
The hardest question of the night

After losing her mother-in-law to cancer and nearly losing her dad this year, this topic became deeply personal

Chyna's belief: The love and connection continue, sometimes even stronger than before

Watching her mother-in-law's love explode within the family after her passing showed how love transcends death

(06:54) Tori's Pink Card: Her Lowest Point and What Saved Her
Question: "Describe the time you felt lowest in your life. What helped you through it?"

The ego death and identity crisis of early motherhood stripped away everything she thought was important

Getting on an antidepressant was something she never thought she'd do, but it helped her tremendously—ending the stigma matters

Recognizing this is a phase and a pause, and trusting that clearer, more authentic versions emerge on the other side

(11:35) Stef's Green Card: "What did you like and dislike about your upbringing?"
Growing up in Peru, Indiana forced Stef to be wildly creative as a child

Small-town life with no one around made her learn how to think creatively and entertain herself

She doesn't regret anything from her family's story and is grateful that mental illness skipped a generation, allowing her to be here doing this work

(13:32) Why Deep Conversations Are the Real Deal
Small talk is nearly impossible for this group

Sharing the dark, vulnerable, real moments helps others feel less alone

Each woman has felt isolated at different points, but finding their voices changed everything

Let's Connect:
New Year New TI-YOU 6 Week Challenge (https://my.toneitup.com/pages/new-year-new-tiyou-challenge)

THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)

Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)

Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)

Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

Karena and Tone It Up's Head of Marketing Deseray answer some of YOUR biggest questions.
Welcome to episode two of Tone It Down, recorded in Palm Springs, California. In this special Ask Me Anything episode, Karena is joined by Deseray Cummings, Tone It Up’s Head of Marketing and a longtime member of the community since 2010.
Together, they answer real questions submitted by the Tone It Up community— covering perimenopause and menopause, hormone imbalances, PMDD, and why the workouts that once worked may not feel the same anymore. They talk honestly about cardio vs. strength training, navigating body changes, and what to do when you’re told your hormones are “normal” but something still feels off.

Karena also shares a look at what’s ahead for Tone It Up, including the evolution of the brand and what’s coming next with her protein and nutrition line, and how those plans are being shaped by what the community truly needs in this season of life.

All of the questions featured in this episode were submitted directly to Karena via speakpipe.com/KarenaDawn, and this conversation marks the beginning of a regular community Q&A series on Tone It Down— because these honest, real-life questions deserve space and thoughtful conversation.

This episode is about understanding your body, adapting with compassion, and finding confidence as you move into what’s next.

Have a question you want answered next? Submit it anytime at speakpipe.com/KarenaDawn.

(00:00) Meet Deseray: From Superfan to Head of Marketing
Deseray has been a Tone It Up girl since 2010—growing up with Karena and the community

When you love what you do, it doesn't feel like work

(07:03) Listener Marie Asks: Where is the Menopause Support?
Marie shares she's been a fan since 2014 and is now going through menopause, feeling lost about workouts and nutrition that support this phase

Karena gets emotional about bringing Tone It Up home and promises more conversations about perimenopause and menopause

Topics to be covered: weight gain, insomnia, and early menopause experiences

(18:49) Strength Training, Walking, and the Workouts We Need Now
A listener shares her journey through perimenopause during the pandemic: cardio isn't the answer anymore

Karena's current focus: strength training, inclined walking, and building muscle as we age

The New Year, New TI-YOU challenge reflects this shift—Stef crushed a 35-minute strength workout that's all about lifting heavy

Protein and weights are non-negotiable now—Sandy's always in the back of Deseray's head reminding her to eat those hard-boiled eggs

Balance is key: low-impact, walking, strength, and doing what makes you feel good

(25:34) Tone It Up Products Are Coming Back (Even Better Than Before!)
The proteins and collagen sold out but new products are on their way

Karena is currently in the R&D phase and working on products that are even better with updated ingredients

If you loved the original Tone It Up products, get ready—new and improved is on the way

(26:42) Core Memories & The Moment Life Started
Deseray answers the listener question: "What is a favorite core memory from your life?"

Sometimes your best memories are the moments when you choose yourself

Let's Connect:
New Year New TI-YOU 6 Week Challenge (https://my.toneitup.com/pages/new-year-new-tiyou-challenge)

THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)

SpeakPipe: Leave a Message for Karena (https://speakpipe.com/karinadawn)

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)

What if the version of yourself you've been chasing has been inside you all along?
Welcome to the inaugural episode of Tone It Down. In this soul-healing reunion, Karena reunites with Tori, Chyna, and Stef, fresh off a three-day Tone It Up shoot in Austin, Texas. Between pregnancy workouts, marathon training, and toddlers on set, these four women open up about their evolving relationships with fitness and themselves. From working out for aesthetics to working out for strength, from people-pleasing to self-discovery, this conversation gets real about the power of intention, the necessity of rest, and why sometimes the biggest breakthrough comes from simply rolling out your mat and seeing what happens. If you've ever felt lost in your fitness journey or in your life, this episode is your reminder that you don't need to become someone new—you just need to remember who you already are.

How do you rediscover yourself when you've spent years being who everyone else needed you to be?
The journey back to yourself doesn't require perfection. It starts with intention, grace, and the willingness to pause long enough to remember what lights you up.

(00:00) Intro
(01:12) The Risk That Brought Them Back Together
Karena took the risk and texted: "Should I do this?"

Sometimes the worst thing that can happen when you take a risk is nothing

Gang reunited after major life evolutions: pregnancy, marathon training, motherhood, and illness

Not taking for granted the seamless, positive energy of working with your best friends

(05:25) From Aesthetics to Intention: How Their Relationship with Fitness Evolved
Tori: "I'm not just doing it for aesthetics anymore. That secretly was always in the back of my head"

Showing up with intention: for energy, for strength, for alignment

Giving yourself grace when you don't want to show up

Sometimes the workout is just sitting on your mat and stretching

(06:54) Strength for Life: Working Out So You Can Show Up
Chyna: "I almost pulled my back picking Kai out of the bathtub—it's time to do some strength workouts"

Returning to the athlete within after taking necessary breaks

Not working out to look like somebody else, but to feel like yourself

The importance of rebelling against yourself and finding your way back

(09:03) The Identity Crisis of Fitness: Too Small, Then Too Muscular
Stef's journey: college basketball player told she was too small, fitness model told she was too muscular

This chapter: pushing her body to the furthest extent that's healthfully possible

Performance-driven training with a positive friendship with failure

Understanding you can just be yourself—and that IS revolutionary

(11:09) Be the New You Already Are
Deep down, we know who we are, but we're so afraid

Those creative sparks you feel? They're IN you already

It's not about chasing an outward thing, it's about unleashing what's inside

Starting with a blank canvas: rediscovering what lights you up when you've only known yourself through other people's expectations

(13:32) The Power in the Pause
Taking a step back to discover who you are, not who you think you should be

Karena's journey back to fitness after 2020: rolling out the mat and just seeing what happens

When you pause, you move—even if it's just a little

Permission to be confident in who you are, exactly as you are

Let’s Connect:
New Year New TI-YOU 6 Week Challenge (https://my.toneitup.com/pages/new-year-new-tiyou-challenge)

THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)

Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)

Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)

Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

Tone It Down is finally here! Subscribe to catch the first episode launching next week on January 13.