{"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 Questions, Answered: Lifting Heavy, App Tips & What's Next for TIU","slug":"your-questions-answered-lifting-heavy-app-tips-what-s-next-for-tiu","published_at":"2026-06-02T10:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/your-questions-answered-lifting-heavy-app-tips-what-s-next-for-tiu","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KT1WFGN81D8RFM8JMAE5FPCN.mp3","audio_url":"https://episode.flightcast.com/01KT1WFGN81D8RFM8JMAE5FPCN.mp3","summary":"Karena is coming to you solo for a full AMA! She's answering YOUR voicemail and Instagram questions about lifting heavy, building muscle as we age, and how to get the most out of the TIU app. Whether you're brand new to fitness or a longtime TIU girl, this episode is your personal pep talk and practical guide all in one. You are so not alone in these questions and Karena has you covered. Drop your own question at karenadawn.com/message and you could be featured on the pod! [00:00] Coming Next [05:49] Karena responds to listener Brooke Karena breaks down why earlier TIU videos used lighter weights and how her own lifting has evolved since then. \"Heavy\" looks different for everyone. Whether you're excited about your first 10-pound dumbbells or pressing 25s, your capacity is valid and worth celebrating. At 45, Karena is focused on muscle maintenance — curling at 15, rowing at 25, pressing at 15 — because after 40 we lose 1–2% of muscle mass per year. [08:45] Karena on the full picture of fitness Lifting heavy is only part of the equation. Mobility in your hips and joints is just as critical, especially as we get older together. Karena's honest reminder: she used to love triathlons. Running, biking, and swimming just aren't right for her anymore. Your fitness is allowed to evolve. Do what feeds your body and your mind. You'll know the feeling. [10:35] Karena answers app questions from Instagram Feeling overwhelmed? Every Sunday, TIU posts your full weekly workout schedule — no guesswork, just show up. Use the workout library to filter by trainer, duration, intensity, and equipment. You can always go off-schedule and do exactly what feels right that day. The app is for everyone, beginners and experienced athletes alike. You get to choose your own adventure. Let's Connect: K…","meta_description":"Karena is coming to you solo for a full AMA! She's answering YOUR voicemail and Instagram questions about lifting heavy, building muscle as we age, and ho…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1021,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/your-questions-answered-lifting-heavy-app-tips-what-s-next-for-tiu/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-questions-answered-lifting-heavy-app-tips-what-s-next-for-tiu.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}