{"podcast":{"title":"Tone It Down","slug":"tone-it-down-7646825","podcast_index_feed_id":7646825,"rss_url":"https://rss2.flightcast.com/r4dlzobwj7hjf20sz6d96ggh.xml","website_url":"https://www.toneitup.com","image_url":"https://files.flightcast.com/workspaces/gvqenxm8mi2um9vh87cotbdk/01KE9VDJQTK1CJTT3C7N6G5WMA/tone_it_down_arwork_opt_2.jpg","author":"Tone It Down","episode_count":26,"summary":"Welcome to Tone It Down, your new weekly ritual for exhaling, exhaling again, and remembering you’re not supposed to have it all figured out. Hosted by Karena Dawn, cofounder of Tone It Up and your favorite wellness bestie, this is the girlfriend group chat you actually want to be in. The one where we laugh so hard our mascara migrates, unpack the stuff that’s been sitting on our hearts, and walk away feeling—finally—seen. Every episode is an invitation to step out of the relentless “do more, be more, achieve more” swirl and slip into something softer. Here, we explore what it really takes to feel good in our bodies, steady in our minds, and connected in our lives. Think fitness and nutrition with a side of real-life evolution, the quiet self-care practices that actually stick, and the private girl talk rarely shared in public. No posturing. No perfection. Just honest conversations about the glow-ups, the growing pains, the rituals we love, and the resets we desperately need. Tone It Down Tuesdays are your new anchor. A place to feel grounded, motivated, held, and reminded that wellness is not a performance. It’s a relationship. And the good news? You don’t have to do it alone. Wh…","last_synced_at":"2026-07-14T20:20:26.973789+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825"},"episode":{"title":"Come Back to Yourself: Trainer Chyna Rae on Motherhood, Creativity & Finding Real Joy","slug":"come-back-to-yourself-trainer-chyna-rae-on-motherhood-creativity-finding-real-joy","published_at":"2026-02-24T14:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/come-back-to-yourself-trainer-chyna-rae-on-motherhood-creativity-finding-real-joy","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KJ7RQP8WJBD5YJ5XN5WV5HV5.mp3","audio_url":"https://episode.flightcast.com/01KJ7RQP8WJBD5YJ5XN5WV5HV5.mp3","summary":"Welcome to episode seven of Tone It Down. On today’s episode, Karena reconnects with beloved Tone It Up community member Chyna, who shares the beautiful journey she's been on over the past five years. From navigating a life-changing divorce in her twenties and rediscovering who she truly is, to falling in love, getting married, and becoming a mama, Chyna opens up about all of it. Together, she and Karena dive into the transformative power of creativity as a path to joy, why taking long breaks from fitness helped her build the healthiest relationship with movement she's ever had, and how becoming a mother brought her fully into the present moment. How do I find real, lasting joy and actually feel like myself again? Joy isn't found in checking off boxes or achieving the perfect life from the outside in. It lives inside you, waiting to be unlocked. Whether you're navigating change, stepping into a new season, or simply craving more presence and creativity in your everyday life, you are exactly where you need to be. (00:00) Coming Next (00:54) Intro (06:00) Owning Your Story & Breaking Free from Shame Life doesn't always go according to plan and that's okay. Releasing shame around unexpected chapters is the first step to truly moving forward. People-pleasing can keep you stuck in situations that no longer serve you. Every hard decision that honors your truth becomes a stepping stone to the confident, joyful woman you're becoming. (12:00) Why Checking the Boxes Isn't Enough Having the dream life on paper doesn't guarantee inner happiness. Real joy has to be cultivated from within. When something still feels off despite everything looking \"perfect,\" that's your soul inviting you to go deeper and discover what truly lights you up. Opening up to creativity—whether painting, wr…","meta_description":"Welcome to episode seven of Tone It Down. On today’s episode, Karena reconnects with beloved Tone It Up community member Chyna, who shares the beautiful j…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1923,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/come-back-to-yourself-trainer-chyna-rae-on-motherhood-creativity-finding-real-joy/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/tone-it-down-7646825/come-back-to-yourself-trainer-chyna-rae-on-motherhood-creativity-finding-real-joy.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}