I Said Yes To Something Big, And It Scared Me...
What filming a strength challenge taught me about power, presence, and showing up. Plus! All that good wellness news...
This spring, I stepped out of my comfort zone, and into the blazing Austin sun, to film workouts for the Endless Summer Sculpt Challenge, a four-week strength program from the Tone It Up team. I’ve done plenty of fitness demos before—on live TV, for retreats, at my local YMCA, and of course, on Instagram. But this was different: long-form, solo workouts, filmed outdoors with a full video crew.
My longtime, dear friend Karena Dawn—who founded TIU many years ago, and also hosts The Big Silence self-improvement podcast—called me early in 2025 to ask if I wanted to be involved, including being on camera. Here’s how she described her vision: “It’s that dreamy, glowy, sun-on-your-skin feeling that you never want to end. Endless Summer Sculpt is about channeling that energy year-round—the kind that makes you feel confident, alive, and so connected to yourself,” she explained. “It’s a reset for your mind and body that you can come back to anytime you need a little extra spark.”
I mean…I loved that! So I took a deep breath and said YES. Because as I’ve shared before, in my new chapter I’m saying yes to the things that make my heart leap. Even if they’re a little scary.
I helped program ESS behind the scenes—so I knew exactly how it should “feel.” But performing it on-camera, start to finish, mic’d up, under lights, with a full crew watching? Let’s just say: whew! Hydration and snacks were essential. So was staying focused so I could bring my A+ game to demoing my moves, offering helpful cues, and keeping my energy up for my 15 to 30 minute workouts.
It was intense, both mentally and physically. And I’m so glad I did it. Not just for what I learned, but because I truly believe this program will help women feel amazing in their bodies. And! I’m super proud to be a 46-year-old mom of three who’s showing that movement can be joyful—and that getting stronger has no age limit.
Most of all? This experience made me reflect on what it means to lead movement, not just script it from behind the scenes.
The other three trainers in this Challenge are the real deal: full-time instructors, retreat leaders, professional motivators. Filming alongside them reminded me how powerful it is to explore the edge of your comfort zone—and how much growth you gain on the other side.
The Endless Summer Sculpt challenge launches today, and it’s a beautiful blend of strength, HIIT, yoga, Pilates, mobility, and mindfulness that builds in intensity over four weeks. I asked Karena a few questions about what this all means to her…
Liz: Tell me about how you selected trainers for this challenge, and why you think they’ll resonate with the TIU community.
Karena: We kicked things off with some of our amazing OG TIU trainers [Alex Fratella, who leads yoga sessions, and Pilates instructor Jackie Marra; they both rock!] who continue to bring that signature strength, energy, and heart we all love. And this time, we got to welcome two new powerhouses to the mix…you and Angela Gargano [another good friend of mine]!
Liz, having you officially join after years of friendship feels so right. Your light, leadership, and passion for wellness are such a gift to this community. And Angela’s heart, hustle, and mission to help women feel strong inside and out is beyond inspiring. You bring a fire that lifts everyone up. This team is the perfect blend of familiar faces and fresh energy. Every trainer brings something unique, and together, the vibe is unmatched.
Liz: You are leading some special meditations. Why is that piece of ESS so important and meaningful to you?
Karena: Because strength isn’t just in your muscles, it’s in your breath, your thoughts, your ability to slow down and be kind to yourself. I created these meditations to help you come home to you. It’s that little pause in your day that helps you reset, recharge, and remember how powerful you truly are.
I promise, mindfulness is just as transformative as the workouts. These meditations really complement each workout and end your movement/practice feeling so in touch with your mind and body.
Liz: Any advice for people doing this challenge?
Karena: Go at your pace, listen to your body, and celebrate every step, even the small ones. You’re not doing this to be perfect—you’re doing it to feel good, to feel proud, to take care of yourself. And don’t forget, we’re in it together! This community has your back. We really are so much more powerful in numbers.
“[My vibe this summer is] more nature, nourishing meals, and time with the people who make me feel safe and inspired. I’m leaning into joy, presence, and letting everything flow.” —Karena Dawn, Tone It Up founder
Liz: What was set-life like in Austin with the trainers/friends/crew?
Karena: It was the perfect setting and vibe. Total girl gang energy with sunshine, sweat, and so many laughs. We supported each other through every moment and created the most beautiful sisterhood. You can truly feel the love in these workouts because it’s real. We were all pouring our hearts into it for the community and for each other. Doing the other trainers’ workouts together was such a fun way to learn and grow. We all walked away with something new and some amazing new friendships, too.
It was awesome bringing TIU to Texas. Filming just down the street from my house with that Austin energy on the water made everything feel so aligned, grounded, and fun.
Liz: What’s your vibe this summer?
Karena: Slow mornings, strong movement, and starting the day with intention. I’ve been loving my morning meditations, breath work, and hot-cold therapy to reset and give back to my body. It’s all about treating myself with kindness from the moment I wake up. More nature, nourishing meals, and time with the people who make me feel safe and inspired. I’m leaning into joy, presence, and letting everything flow.
Liz: Endless Summer Sculpt begins today, any final words of encouragement as we all jump in?
Karena: This challenge is a love letter to every woman who needs a little boost in mind, body, and soul. Take the pressure off. Move and nourish your body as a thank you for everything it does for you. You are strong, worthy, and so deserving of this time for yourself. I’m cheering you on every step of the way.
Friends, come move with us. We’ve got mobility, strength, HIIT, yoga, Pilates, meditations, a meal plan, and so much more! I’ll see you there, but first, here’s your weekly news roundup…
Across The Wellness World…
Most stylish brand collab of the summer: Distance Athletics and Strava staged a catwalk race during Paris Fashion Week. Literally, models ran a sprint race in front of a fashion crowd.
Matcha prices are spiking globally, and superfans are crashing out from the sticker shock.
Barbie launched its first doll with Type 1 diabetes, and it’s fronted by my friend Robin Arzón—Peloton super-instructor and founder of Swagger Society. The doll even has a CGM.
WeightWatchers is in reinvention mode (again) with a fresh focus on menopause and midlife.
Testosterone prescriptions for men are booming—supposedly to boost strength, libido, mood, and maybe masculinity itself? But there are real risks. Scientific American breaks it down.
Lura Health made a micro-sensor that sits in your molar and reads your saliva for hundreds of biomarkers, like a tiny diagnostics lab in your mouth. They just wrapped a human trial.
Practicing basic sleep hygiene (bedtime, blue light, the usual suspects) significantly boosted performance in (male) college soccer players, per a Journal of Strength & Conditioning Research study. It’s almost like sleep is…important!
And yet, for chronic insomniacs, it’s not that easy. Here’s an incredible piece by Jennifer Senior for The Atlantic on why at least 12% Americans are suffering, and how cognitive behavioral therapy and prescription meds fit into this puzzle.
American tennis player Amanda Anisimova walked away from the sport in 2023 to focus on her mental health. Over the weekend? She played in the Wimbledon finals, where she ultimately lost to Iga Świątek. But that comeback! Inspiring.
Here’s one from The Athletic on the dark arts of bathroom break gamesmanship (ahem, strategic delays) at Grand Slam tournaments.
After my tenniscore deep dive, should golfcore be next? Malbon x St. John just launched a collab, and the Tara short is chic.
Matching your workout to your personality leads to better results, according to a new Frontiers in Psychology study. Not earth-shattering…but sometimes the obvious needs research to be validated.
Bandit Running hosted an F1-inspired Grand Prix race. No cars, just legs—and some very fast pacing.
HYROX is adding 60 new performance centers across the UK and Ireland, per Athletech. This hybrid fitness thing is not a phase.
The Wall Street Journal crowns the Longevity Ladies a rising force. We’ll take the spotlight, but also, let’s rebrand that moniker.
Prime Day has come and gone, but this is worth adding to your cart: Love, Loss, and Everything In Between, a just-released and already best-selling book of poetry by my friend Nicole Loher. It’s about self-discovery, renewal, and transformation from life’s biggest challenges.
~HALFTIME~
”Stand on your business” I’d never heard this Gen Alpha phrase until my 14yro twins dropped it on me during camp drop-off in Colorado. I kinda knew what it meant from context, but still—this one hit. The gist…mean what you say. Do what you said. No wobbling. No making yourself small. No ghosting your goals. Just standing tall in your power. A timely reminder for the second half of the year.
Pinterest just dropped a robust trend report on men. Some wellness highlights: Pilates searches are up 75%, Pilates outfits up 300%, “grow hair faster” spiked 150%, and “facials” rose 230%. Let’s gooo, guys!
There’s a new canned beverage called The Cycle, promising “PMS relief” and “period support” depending on the flavor. It’s made with adaptogens, vitamin C, and Himalayan holy fruit. Will it fix your cramps? Hmm. But it can’t hurt.
I’m hyped about new-to-me food brand Heyday Canning. Cans of beans that actually taste good, pack protein, and with cool packaging to boot? Yesss.
ParentData founder Emily Oster, PhD, shows up in this excellent Embedded Substack Q&A, and I love it when she politely declines answering questions she doesn’t feel she has the expertise to weigh in on. (That’s a real flex.)
ICYMI, Starbucks is removing canola oil from its menu.
Over a dozen states are considering mandatory menopause training for doctors.
On Running just opened a robotic facility in Zurich to manufacture spray-on sneakers.
Beauty and skincare brand, Rhode, continues to dominate summer by building a physical beach club in Mallorca. It’s open to the public, but is definitely a content play.
This is very cool. My friend Mary Montague hosts a kids yoga retreat in LA, and she’ll also lead yoga in NYC and LA in the upcoming school year.
A brand called Man Cereal is launching a creatine-infused cereal for bros, per Snaxshot. The name’s giving rage bait, but here’s proof that creatine is also for women.
Gen Z is still not having sex—and New York Magazine is the latest to unpack why. (We’re up to at least a dozen trend pieces now.)
You can buy a $400 melon in the Hamptons. Oof.
Portugal approved paid leave for people with endometriosis and adenomyosis, becoming one of the first EU countries to do so.
Leave it to Nat Geo to find the upsides of aging, grounded in science. I particularly love reason #3.
Thank you so much for reading; I’ll see you again later this week. And hey, if today’s post made you feel smarter, happier, or even a little inspired, tap that heart button to score Best Case Scenario some Substack algorithm love. :)
Great post! Inspired me to go back and get my NASM training certification. Thank you! 💪🏻👍🏻
So great, Liz! And the activewear is so cute.