now reading:

4 Top Lessons Learned At The Tone It Up Retreat 2016

share post:

back to top 


4 Top Lessons Learned At The Tone It Up Retreat 2016

September 26, 2016

by: The Dimple Life

I got back from the whirlwind Tone It Up Retreat weekend yesterday and needed a day to unwind and really think about everything that happened during the past 4 days. Of COURSE there were many fun memories I will always remember but there were also a lot of life lessons throughout the weekend that I reflected on that I want to share with you all.

1. Find your girl gang and love them hard! – I’ve said this in previous posts but community is everything. There’s not much else that is better than being surrounded by hundreds of other girls who all share the common goal of wanting to be healthy, confident, and happy. This weekend looking out at a sea of yoga mats and girls in leggings was so energizing, inspiring, and motivating!



I got the opportunity to go to the retreat with two friends Rachael (@sweatandrepeatLA) and Joanna (@exercisewithextrafries) and I have to say – our bonds have grown! We got to experience an amazing weekend away together, all while doing what we love most – working out! We shared the same struggles (‘Where are the fries!?’) and also pushed each other to be better (‘Ok we are ALL waking up before sunrise to do the 5K! No flaking!’).


You need relationships with like-minded girls to give you motivation and balance in life. Like Karena said during the welcome dinner:

If you want 100% out of life, you can’t do it alone. – Karena Dawn


2. Small expressions of kindness have a big impact on others – Letting someone know “Hey, I see you” can make the other person feel so special!

During the Saturday morning 5K, maybe I’m uncoordinated, maybe I was sleepy, maybe I’m out of shape, maybe it’s all of the above 😀 but I completely tripped and fell. Ripped my leggings but I was really just bummed my gel nail came off. I had just gotten my nails done a day before the retreat so I was pretty upset about it (I didn’t really care too much about the scrapes and cuts I got from the fall though lol).


When I talked to someone on the TIU staff to see if they had a first aid kit, they were SO quick to respond. They found the medic right away and got me cleaned up. I was just super happy with the promptness but I ended up telling them I was sad about my nail haha – I’m such a girl. They must have told Kat and Karena so later that evening, the girls got me up on stage and acknowledged me and gave me a super cute TIU ice bucket plus a bottle of rosé!

It’s not like they had to do this but they did because, obviously, they’re the sweetest. Sentiments of appreciation go a long way. The next time you see a girl at the gym, give them a high five. If you see a girl wearing something cute, let them know! She will remember it, appreciate it, and it will help brighten up her day. Remember: It doesn’t take much to be kind. Live it. Breathe it. And it will become a natural part of your state of mind and life.

3. Define your intentions – Just going through the ins and outs of your day can make for a somewhat routine life. I think neglecting to define meaning and intention in your day or week means you won’t truly consciously experience it. It was awesome to have this Core intention board on the trip because we all got to define what we wanted to accomplish throughout our stay – it could have been anything from standing up on a surfboard for a second or it could have been to make new friends. Whatever it was, deciding what your intention is from the get-go will help you design your life around that.


4. Find your passion to upgrade your life  – It was so inspirational to see how close Karena and Katrina truly are. We all see it in the Tone It Up videos and interviews they do together but to see it in person, you know that it is so, so genuine. They became close through their love of fitness and the shared value of wanting to uplift other women and help others with their self-confidence. Now through their passions they were both able to achieve dreams and build a solid community of women who have the same values as them!

I felt this most on Friday night when we were taken to the beach dinner at Crystal Cove. It was such a beautiful setting (we made it just as the sun set!), and we really got to take in the magical-ness of the whole trip! I’m so grateful that I’ve discovered fitness and a healthy lifestyle as a passion of mine. Otherwise, I would not have had the opportunity to experience such an amazing evening!





If you were able to make it to the retreat or have gone to others or even if it’s just your goal to make it to a future retreat, I would love to hear from you! Until next year #TIURetreat!


Leave a Reply

Your email address will not be published. Required fields are marked *

I'm looking for support with:

explore the blog

More on the Blog

I'm looking for support with:

self growth

career + finance






do good

It is hard to know where to begin with volunteer work. Here are a few resources that can help you find the cause that is right for you. #Volunteerism #Volunteer #SocialImpact #NonProfitOrganization

There are so many opportunities to become involved in our communities to really make a lasting impact in our world. It can be overwhelming though when you don’t know where to start. If you are someone with many different interests and don’t know which cause specifically would be best to get involved with, starting anywhere […]

Non profit organizations that support teachers and education.
Where to purchase a coronavirus non medical grade face covering or mask. Here is a round up that can help protect you and your community. #COVID19 #coronavirus #healthylifestyle #TheDimpleLife
It can be daunting to make friends as an adult with limited outlets the older you get. But that doesn't mean it's not possible. It takes getting out of your comfort zone and knowing where to look but know that it is possible with the following tips. #Friendships #Relationship #MentalWellness #MentalWellbeing #TheDimpleLife

It can be really daunting to create friendships as an adult. When you grow up, it seems like there’s more opportunity to create relationships with your classmates in school, with your coworkers at work, and through various social settings. As you grow older and enter different phases of your life though those outlets can shift […]

Why teaching 'family first' doesn't work all the time. #FamilyRelationships #HealthyRelationships #Boundaries #TheDimpleLife

Ever since I was in elementary school, I can remember a school project where I presented that the most important motto to me is “Family First”. This thinking was engrained into my upbringing from a very early age. On surface level, it’s quite beautiful. Family truly will always mean so much to me. However, at […]

The five love languages explained so you can discover your own.

Do you know how you appreciate receiving love? Do you know how you appreciate giving love to others? These are all tied to your love languages. This may be from learned behavior you’ve seen or experienced growing up – knowing you loved when the special people in your life showed love in specific ways or […]

How to transition to a clean skincare routine and clean skincare products #CleanSkincare #NonToxicSkincare #NonToxicBeauty #TheDimpleLife #CleanLiving

When you have your set routine of products you enjoy using, it can be hard to transition away from your beloved products that may not be deemed as clean. But if you are determined to transition into a more non-toxic lifestyle, your beauty and skincare products may be the easy entry you are looking for. So […]

The top natural, nontoxic, clean face cleansers. If you start anywhere with beauty, start with a clean face! #naturalskincare #cleanbeauty #cleanskincare #holisticwellness #TheDimpleLife

I’m a firm believer that if you want to invest in any kind of skincare, you should start with the first step: nontoxic, clean face cleansers. You don’t want to put a bunch of serums and moisturizers on skin that isn’t clear of dirt, oil, and other impurities.

What is gua sha? Learn how you can get the benefits of a luxe facial massage, from home. #guasha #guashatechnique #facialmassage #TheDimpleLife

Gua Sha, also known as spooning, coining or skin scraping, has increasingly been mentioned by my friends over the past year. Based on their feedback and my never-ending pursuit of glowing skin, I decided to delve in and learn more. In this article, I want to break down exactly what it is, what the benefits […]

Sleeping in an unfamiliar room or hotel can be difficult when you're traveling. Here are a few essentials to help you relax and get the sleep and rest you deserve. #Sleep #SleepRoutine #TravelEssentials #MindfulTravel #TheDimpleLife

Traveling can be an exciting adventure, a relaxing escape, or something in the middle, but regardless of whatever type of travel experience you have coming up, the quality of your sleep (or lack of it) is a constant to be mindful of. It can be difficult to be away from your routine, your bed, and […]

How to create a peaceful bedroom environment.

It can be hard to keep your home tidy, especially if you have pets, kids, a partner or other people who you share space with. The one non-negotiable I’ve learned over time is the importance of creating a calming and peaceful environment in my bedroom. My bedroom is my sanctuary – it’s the area where […]

The top 20 list of the most sleep deprived cities in America. #SleepDeprived #RestfulSleep #NighttimeRoutine #TheDimpleLife

Living in a big city definitely has its benefits. There’s more opportunities to meet a wide, diverse range of people, more stores and businesses, and generally more activity happening. However, it’s still surprising to see certain cities listed as one of the most sleep-deprived cities in America. There is some research and original data reporting […]

For anyone in LA that has never thought to try a boxing class but enjoys group HIIT workouts, I highly recommend checking out one of these boxing studios. #gymbox #bestgym #gymslosangeles #losangelesathleticclub #gold'sgym #bestgymsinlosangeles

After moving to Downtown LA I found myself getting tired with the monotony of the standard workout I was completing in my small apartment gym. In my efforts to branch away from the standard routine, I visited multiple local gyms. I eventually found a love for group High Intensity Interval Training sessions. This new found […]

Top Rated Yoga Studios in Los Angeles

Are you interested in staying fit whilst also focusing on your inner self? You won’t have a hard time finding excellent yoga studios in Los Angeles! I’m not going to lie – it was VERY hard to choose seven winners. However, it had to be done! I’ve made a list of my absolute favorite studios […]

Woman Tip-Toeing On Floor

Sometimes the thought of leaving the house and heading to the gym can be stressful enough to turn a workout day into a rest day. There is no need to let the effort of getting to the gym dissuade you from getting your workout in! I have included below all the information and equipment you […]

Anti-inflammatory juice containing beets, carrots, ginger and more to protect against illness. One of the most refreshing juices I've ever had! #freshjuice #antiinflammatory #guthealth #TheDimpleLife

Beets have always been a favorite for me, whether it’s eating them as beet chips, roasted beets in a bowl, or pickled beets in a salad, there are so many different ways to be able to enjoy this root vegetable. They are known to be a strong source of folate, potassium, vitamin C, fiber, and […]

An easy approach guide to eating well at any point in your life. The way to healthy starts today. #EatingWell #HealthyLiving #MindfulEating #TheDimpleLife

Food and how to eat well are tricky topics for most people. With so many different approaches ranging from a strictly raw diet to being vegan to paleo and keto, it can be very confusing! My approach to food though is simple and broken down into the below guidelines. Before diving in, just know that […]

Korean tteukguk rice cake dumpling new years soup

Happy New Year, everybody! I wanted to share an easy Korean recipe with you today. It’s called “Tteokguk” which translates directly to Korean rice cake soup. Don’t let the name fool you, there are so many other goodies in there that it’s not only rice cakes but it’s also Korean dumplings called mandu, meat (traditionally […]

Money saving tips so that you can be a mindful spender especially during sales. #MindfulSpending #MoneySavingTips #TheDimpleLife

Big sales around any type of holiday can be a very enticing temptation. Who doesn’t want to save 25% off of an item that looks like you might need it in the future. Living mindfully doesn’t only look like journaling and practicing being present but it also means being a mindful person when it comes to your […]

Tips on How to Overcome Anxiety as an Entrepreneur

There is so much anxious with the unknown and entrepreneurship is all about the unknown. There is a Lao Tzu quote that really resonates with me and I remind myself of it often: “If you are depressed you are living in the past. If you are anxious you are living in the future. If you […]

There are 12 stages of burnout – did you know that there are so many? It’s more than just a feeling of exhaustion of overwhelm. There are thoughts, feelings, and actions that amount to various stages of burnout. It’s important to know what they are so that you can identify similar behaviors in yourself. This […]

I once found Instagram to be such a joyful place. I joined at a time when “influencer” wasn’t even a term. There were no brand deals, just a bunch of people sharing photos online. It was a creative outlet for me to be able to express myself and I found it fun to check in […]

We all have specific wants and desires in our lives. We want to be healthy, we want to have the time to learn a new language, we want to make more money, the list really does go on. One ingredient that is in the recipe to achieving all that you want is consistency. Tony Robbins […]

As we grow up, we lose our ability to evolve into different life paths. This is your reminder that that childlike curiosity will always remain inside of you. Lean into what is possible and be courageous enough to listen. #PermissionToGrow #GrowthMindset #TheDimpleLife

When we were children, we may have had our favorite toys we were obsessed with for a period of time. Playing with it every chance we could get. Always picking it out first out of the options we may have had. And when we outgrew it, due to boredom or age, we moved onto other […]

© 2023 3R Media. All Rights Reserved  |  Privacy Policy  |  Terms & Conditions

Site by Sunday Stories

© 2021 3R Media. All rights reserved.
Read our Privacy Policy & Terms & ConDitions