{"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":"What If It All Goes Right? TIU Trainer Angela Gargano on Resilience, Confidence & Starting Over","slug":"what-if-it-all-goes-right-tiu-trainer-angela-gargano-on-resilience-confidence-starting-over","published_at":"2026-06-30T10:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/what-if-it-all-goes-right-tiu-trainer-angela-gargano-on-resilience-confidence-starting-over","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KW9NH3RW3FE0REM1AXZDHJYC.mp3","audio_url":"https://episode.flightcast.com/01KW9NH3RW3FE0REM1AXZDHJYC.mp3","summary":"This week we're back with Tone It Up trainer, 6x American Ninja Warrior, and motivational speaker Angela Gargano and this conversation is pure fuel. Angela opens up about tearing her ACL on national television (her second tear!), the mental side of her comeback, and the moment she decided to go all-in on motivational speaking after manifesting it a year before. We talk confidence vs. courage and Angela answers your community questions, from building your first pull-up without a bar to her honest take on fitness foundations and trends. [00:00] Coming Next [01:00] Intro [02:07] New Workouts & Meet Your Trainer Karena welcomes Angela Gargano back to the show after filming new progressive-overload workouts for the Tone It Up app. New workouts hit lower body, glutes, upper body, and quick total-body/core sessions you can repeat. [03:48] The ACL Comeback & What Resilience Really Looks Like Angela revisits her American Ninja Warrior journey — including tearing her ACL on national television, her second tear ever. It took two seasons of rejection before she made it back on the show. Her biggest takeaway: resilience is mental far more than it's physical. [07:42] The Hallway in Between & Confidence vs. Courage Angela shares the concept behind her upcoming book, The Hallway in Between — the five steps to move through when you're not certain what's next. Her keynote audiences tell her, \"I'm in the hallway, Ange\" — it resonates because everyone's hallway looks different. Angela's reframe: you don't need confidence to start — you need conviction, and confidence builds as you go. All it takes is a small spark of courage to propel you forward. [13:44] Angela's 4 F's Foundation Fitness: just three 30-minute workouts a week (1.5 hours total) is a great starting base. Fuel: start small —…","meta_description":"This week we're back with Tone It Up trainer, 6x American Ninja Warrior, and motivational speaker Angela Gargano and this conversation is pure fuel. Angel…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1415,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/what-if-it-all-goes-right-tiu-trainer-angela-gargano-on-resilience-confidence-starting-over/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/what-if-it-all-goes-right-tiu-trainer-angela-gargano-on-resilience-confidence-starting-over.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}