WHAT IS TONE IT DOWN?
Tone It Down is a workout brand where each program (MOVE, BUILD and 1 on 1) is built in a way that aims to optimize your training as a woman.
It does this by playing to and respecting the different strengths you experience throughout each phase of your menstrual cycle.
is to get the most out of your workouts by doing less!
Unlike men, the physiology of women (think: hormone levels + energy levels + strength + power + nutritional needs + recovery ability & more) are constantly changing throughout our cycles and should be supported as such...
Especially when it comes to working out!
Most of us are giving 110% but are not seeing the results we feel we should be.
What if I told you, this extra effort might actually be what's holding you back!
Contrary to what we’ve been taught all of our lives:
we do not have to go hardcore all of the time ... We can and will benefit from
TONING IT DOWN!
And I will walk you through how to do just that :)
WHO CAN BENEFIT FROM TONE IT DOWN?:
All women! Especially those of you in your reproductive years who want to support and optimize the natural fluctuations of your strength, power, energy levels, hormones and metabolism throughout your cycle.
These programs are also beneficial to those of you who are interested in coming off of or who have recently come off of hormonal birth control and are looking to get the most out of your workouts while respecting and supporting your natural physiology.
How amazing is it that we are cyclical by nature and have the ability to support that in so many different ways!?
One main way being through our workouts.
WHY DID YOU CREATE TONE IT DOWN, KATIE?:
Now more than ever, the outside world affects how your body runs from within. The stressors of life, hormonal birth control, toxins in your food/beauty/cleaning products, and even your WORKOUTS can and do impact your health.
Yup. You heard that right.
What you view as stress relieving, calorie torching, “tone it up” everyday workouts may actually be hindering your progress and hurting your hormone health if they’re done in excess or at the wrong times.
Trust me. I would know.
Aside from countless hours of research and getting my Personal Training, Integrative Nutrition Health Coaching, and Women Are Not Small Men certifications; I personally experienced the wrath of going against the natural flow of my body. And it was no joke. (more on that here)
That is why I came up with my MOVE, BUILD and 1 on 1 programs! So that you can better understand how to workout WITH the natural flow of your body and get the best results, all while Toning It Down.
Work smarter, not harder hunnnayyyy!!
WHY HAVEN’T I SEEN SOMETHING LIKE THIS BEFORE?:
EXCELLENT QUESTION! Something I was asking myself for a few years. Fortunately, this topic is being talked about now more than ever; but actual supportive fitness programs for menstruating women are VERY hard to come across. Practically nonexistent.
Which is why I finally decided to just go ahead and create one myself!
Women are often left out of exercise and nutrition research and our needs are left out of programming because, to put it plainly, we are “too complicated”.
Unlike men, a woman’s body chemistry fluctuates on not only a 24 hour basis, but also a monthly basis. Because of this, our needs related to nutrition, exercise, and rest (among other things) are ever changing throughout the month.
It’d be too complex for mainstream fitness to program according to every woman’s bio individuality. Likeeee…could you imagine a gym only allowing those of us in our luteal phase to book a certain class!? SO. It’s on us to take it into our own hands. And control HOW and WHEN we move. And we totally can with Tone It Down! Which is some powerful ishHh if you ask me!
CAN I WORK WITH YOU 1-ON-1?
WHAT ARE THE DIFFERENT PROGRAMS YOU OFFER?
I have 3 different options for you to choose from!
1. Tone It Down MOVE
2. Tone It Down BUILD
3. Work 1 on 1 with me!
HOW DO I BEGIN THE TONE IT DOWN **MOVE** SELF-GUIDED PROGRAM?:
It doesn’t matter where you are in your cycle when you begin the Tone It Down MOVE self-guided program: Menstrual, follicular, ovulatory or luteal phase. Just start in whatever phase you’re in and follow through in order until you’ve completed 1 full cycle’s program.
HOW DO I BEGIN THE TONE IT DOWN **BUILD** PROGRAM?:
For Tone It Down BUILD, each new program must begin during your menstrual phase in order for you to progress properly across the phases.
HOW DO I FIGURE OUT WHERE I AM IN MY CYCLE?
There are general guidelines on each program's landing pages that will help you to determine where you are in your cycle.
WHAT EQUIPMENT DO I NEED?
My goal is for Tone It Down to be as simple and accessible as possible, while still being effective!
For Tone It Down MOVE: All you need is a set of light/medium/heavy dumbbells and resistance bands.
For Tone It Down BUILD: A set of light/medium/heavy/maximum weight dumbbells and resistance bands (for dumbbell version) OR access to a gym (for gym version!)
For 1-on-1: I’ll program according to the equipment you have access to!
HOW LONG IS EACH WORKOUT IN TONE IT DOWN *MOVE*?:
Each workout varies in length and from person to person - but majority are around the 30 minute mark. Nothing shorter than 20 minutes and nothing longer than 1 hour!
Some MOVE workouts require a simple timer. Any timer will do (ex: an iPhone timer or a clock). I use an app called "IntervalTimer".
HOW LONG IS EACH WORKOUT IN TONE IT DOWN *BUILD*?:
Again, each workout varies in length and from person to person. Typically, nothing shorter than 25 minutes and nothing longer than 1 hour!
HOW MANY WORKOUTS ARE IN EACH PHASE IN TONE IT DOWN *MOVE*?:
I used the average length experienced by women for each phase when programming Tone It Down MOVE.
Of course, everyone is different, but these lengths should work for most cycles:
Menstrual phase: 7 days / 4 workouts
Follicular phase: 8 days / 6 workouts
Ovulatory phase: 5 days / 4 workouts
Luteal phase: 10 days / 7 workouts
= 21 *new* workouts total in each month.
HOW MANY WORKOUTS ARE IN EACH MONTH OF TONE IT DOWN *BUILD*?:
For BUILD, I broke up each week's workouts into upper and lower splits with core integrated into all.
There are 16 total workouts across the month with optional cardio days sprinkled in.
Each week will look like: Upper body 1 / Lower body 1 / Upper body 2 / Lower body 2
WHEN SHOULD I TAKE REST DAYS FOR TONE IT DOWN *MOVE*?
You should be able to fit in a rest day after every 2 workouts (think: 2 days on/1 day off). However, it is totally up to you when you take your rest days (just as long as you are taking them!). My goal is for this program to work FOR you – not against you. So while prioritizing getting these workouts in is important, listening to your body is just as important.
WHEN SHOULD I TAKE REST DAYS FOR TONE IT DOWN *BUILD*?
For the BUILD self-guided option: I provide you with an example schedule to follow at the start of each week.
For the BUILD 1 on 1 guidance option: I will work with you, your schedule and your unique cycle to determine what is best!
WHAT IF I MISS A WORKOUT IN TONE IT DOWN *MOVE*?
Don’t stress! Life happens. Just be sure to pick back up with the workouts from the correct phase that you’re in when you begin again.
(Ex: you don’t work out for 5 days during your period. When your period ends and you start back up the following week, you should start with the follicular phase workouts. There is no need to go back and do the menstrual phase workouts just because you missed them.)
Tone It Down MOVE is less of a strict workout program and more of a guide to keep you in sync with the changes your fabulous bod experiences throughout your cycle.
WHAT IF I MISS A WORKOUT IN TONE IT DOWN *BUILD*?
Build is more of a strategic program that builds on your progress from one workout to another.
For the BUILD self-guided option: As long as you are still in that same phase, pick back up where you left off. If you are in your next phase (for ex: you missed an ovulatory workout but you are now in your luteal phase), do your best to scale the weights / reps / sets / rests according to the phase you're in and your energy levels.
For the BUILD 1 on 1 guidance option: I will work with you to modify your schedule and/or your workouts!
HOW WILL I GAUGE MY PROGRESS OVER TIME?
In Tone It Down MOVE: I’ve included a “benchmark workout” as the 2nd workout in the ovulatory phase where you will record different markers to use for comparisons down the line. While all other workouts will change month to month, this workout will stay the same. This way, you can refer back each month to see how you’ve improved. Don’t worry – this workout is programmed during a time where your energy levels will be at their peak! So you’ll get the best read possible on your progress.
In Tone It Down BUILD: we will keep track of different markers (ex: weights used) to determine progress over time!
If body composition change is a goal of yours, I strongly encourage you to take front/side/back photos of yourself (against a plain backdrop) before you begin Tone It Down, and then either every 2 weeks or at the start of every new month.
You can also take your measurements using a simple "body measurement map" found online!.
Please reach out to me if you need help with any of this at firstname.lastname@example.org !