How to Stay Fit, Motivated, and Balanced with Karena Dawn
Staying motivated with fitness and wellness can be a challenge, especially in unpredictable times. Fitness influencer, best-selling author, and co-founder of Tone It Up, Karena Dawn, joined Heal Squad with Maria Menounos to share her insights on maintaining health—both physically and mentally. Karena’s philosophy focuses on balance, joy, and consistency, making her advice accessible for anyone looking to enhance their well-being.
Finding Motivation in Challenging Times
Karena acknowledges that even fitness professionals experience ups and downs when it comes to staying active. Her number one tip? Stick to a schedule.
“For me, I really had to have a schedule and put my workouts in my calendar, just like I was going to an office every day,” Karena explains. “I wake up, meditate, and work out. That routine keeps me feeling good.”
A structured plan helps avoid the common spiral of skipping workouts due to stress or feeling overwhelmed. Even if it’s just a 10-minute movement session, staying consistent is key.
The Power of Home Workouts
With many gyms closed or operating under restrictions, Karena has embraced home workouts, utilizing the Tone It Up app, which provides accessible fitness routines.
Her current go-to? The 31 Rep Challenge—a 30-minute workout requiring only a set of dumbbells. “It’s intense but fun!” she says.
Other easy, effective exercises include:
- Squats
- Lunges
- Deadlifts (or alternatives for those with injuries)
- Resistance band training
If strength training isn’t your thing, Karena recommends simple ways to move, like taking a walk outdoors, which has added mental health benefits.
Fitness & Nutrition Go Hand in Hand
Staying active is only one piece of the wellness puzzle. Karena also emphasizes balanced nutrition and avoiding restrictive dieting.
One surprising health hack? Adding frozen cauliflower to smoothies.
“Instead of a banana, cauliflower gives the same creamy texture but with lower sugar,” she reveals. “It’s high in fiber and B vitamins, and you can’t even taste it!”
Other smoothie must-haves:
- Plant-based protein powder
- Almond or coconut milk
- Blueberries (for antioxidants)
- Almond butter (for healthy fats)
For those struggling with portion control, Karena advises using small plates and bowls to avoid mindless snacking straight from the bag. “If I take the whole bag of chips, it’s game over!” she laughs.
Mental Wellness & Meditation
Beyond physical fitness, Karena is a big believer in mental well-being. Meditation has been a game-changer in her life, helping her stay centered and manage stress.
“When I get anxious or overwhelmed, I pause and take time to breathe and recenter myself,” she says. “Fitness and mental health go hand in hand.”
For added relaxation, she incorporates CBD tinctures into her morning routine. “I take a small drop in my coffee to help with anxiety,” she explains. “CBD supports the body’s natural balance and helps regulate mood.”
Final Takeaway: Consistency & Self-Compassion
Wellness isn’t about perfection—it’s about consistency and self-compassion. Karena encourages everyone to give themselves grace while striving for a healthier lifestyle.
“If you have a bad day, don’t beat yourself up. Just start again tomorrow!”
For more workouts, recipes, and wellness tips, check out the Tone It Up app or follow Karena on social media.
For more healing and wellness tips, be sure to subscribe to Heal Squad with Maria Menounos on YouTube or Apple Podcasts.
