{"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":"Your Glutes Are Sleeping: Trainer Sandy Brockman on Strength, Perimenopause, & What Nobody Told Us","slug":"your-glutes-are-sleeping-trainer-sandy-brockman-on-strength-perimenopause-what-nobody-told-us","published_at":"2026-05-27T10:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/your-glutes-are-sleeping-trainer-sandy-brockman-on-strength-perimenopause-what-nobody-told-us","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KSK3GYD4H7YHK9HRCHQCV9V0.mp3","audio_url":"https://episode.flightcast.com/01KSK3GYD4H7YHK9HRCHQCV9V0.mp3","summary":"Welcome to episode twenty of Tone It Down. In this conversation, Karena sits down with her personal trainer and strength coach Sandy Brockman. She’s a Women's Health Magazine contributor and the woman behind the Booty by Brockman method. They share a refreshingly honest, laugh-out-loud conversation about how women have been getting fitness wrong for decades. Together, they cover why cardio alone will never be enough, how to finally wake up your glutes, why protein is the cheat code you've been sleeping on, and what strength training has to do with surviving perimenopause with your brain and body intact. Is there a smarter, more efficient way to get stronger and feel better — without working out more? (00:02) Sandy's unconventional path to strength training At 15, Sandy walked into an all-male weight room with a copy of Muscle & Fitness and never looked back While the world told women to be thin, Sandy wanted to be strong: powerlifting, gaining weight to compete, eating tuna in her car between sets That background in male-dominated gyms gave her the knowledge she now uses to finally help women move the needle (06:36) Why strength is the foundation and cardio is overrated Women are the hardest working people in the gym and often the most inefficient — more cardio is not the answer You can maintain real strength in just two to three sessions a week, while getting the same cardiovascular benefits without the joint wear Sandy's benchmark: 30 minutes of endurance, a strong mile, consistent strength work (16:46) Your glutes are sleeping and it's affecting everything Glutes are the biggest muscle in your lower body and are supposed to power most of your movement, but most women have switched them off Dead butt syndrome is real: tight hips and a lifetime of skipping the weight…","meta_description":"Welcome to episode twenty of Tone It Down. In this conversation, Karena sits down with her personal trainer and strength coach Sandy Brockman. She’s a Wom…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3035,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/your-glutes-are-sleeping-trainer-sandy-brockman-on-strength-perimenopause-what-nobody-told-us/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/your-glutes-are-sleeping-trainer-sandy-brockman-on-strength-perimenopause-what-nobody-told-us.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}