Toned by Tony

Toned by Tony Hi! My name is Tony Palladino and I help people train smarter to live better.

I use a blend of functional strength training and flexible dieting techniques to ensure you unlock the body, energy and confidence to live your best life.

05/20/2026

You’re not going crazy, trust me 😅

But the way you used to eat when you were 25 is literally holding you back after 35.

Here’s what’s actually happening: estrogen drops in perimenopause. That hormone was doing more than people give it credit for. It helped your cells stay sensitive to insulin. It supported muscle. It buffered fat storage. When it drops, all three of those things change at once, and the diet that worked at 25 stops working.

This isn’t a willpower problem. It’s a hormone problem.

Different problem, different fix.

And the fix isn’t more cardio.

It’s strength training that rebuilds insulin sensitivity, protein that supports the muscle you’re losing, and food choices that match the new machine you’re driving.

You’re not crazy. You’re just being given advice for a body you don’t have anymore.

www.tonedbytony.comby.tony

05/14/2026

It hurts so bad, but feels so good in the moment…😫

Ok all jokes aside, nut butters are great and delicious, but can also be deceptive. A couple things to keep in mind:

-Look at them as a FAT source instead of a pure PROTEIN source. The quicker you realize this, the quicker you’ll stop overloading on them.
-Actually measure out what a TABLESPOON of nut butter looks like one time. That will give you a great gauge of how little it takes to pack a punch.
-They are great for adding flavor and calories, but not the leanest option if you are trying to cut. Be mindful of this!

I love nut butters. Can’t get enough of them (especially in a surplus phase). Just be careful how much you eat!

Send this to someone who LOVES. A good nut butter too 😋

www.tonedbytony.com

05/12/2026

I almost didn’t post this.

Because being honest about your own work being “off” is uncomfortable. Also the idea of promoting something has always felt weird lol, but here we go…

A few months ago I started noticing something with my online program. On paper things looked great, but the results were varied.

I knew something felt off to me.

The process had gotten a little bloated. Some of the deliverables were adding more than they needed to. The experience wasn’t as clean as I wanted it to be for the women trusting me with 90 days of their life.

So I rebuilt and rebranded the program, calling it The Body Confidence Blueprint (the name comes from the number 1 thing I hear women wanting on every call I have).

I went back to some clients and asked what worked, what didn’t, what they wished was different. Then I stripped the program down and rebuilt it around their answers.

Clearer process. Simpler deliverables.

The newer 4-phase system (Stabilize, Build, Burn, Sustain), makes things tighter everywhere else and is based on a woman’s biology for change.

The women in the current round are already telling me it feels different. More focused. Easier to follow. Less noise, more signal.

I don’t ever want to be the coach who builds something once and runs it forever. The whole point of this work is to keep getting better at it. To listen. To adapt. To deliver the best version of this thing I possibly can, every single round.

I’m opening 5 spots for the summer cohort.

If you’ve been watching from the sidelines, this is the opportunity to come in on.

DM me BLUEPRINT and I’ll send you the details.

05/11/2026

I hear you and I’m trying to understand…

05/10/2026

This sh*t really grinds my gears…

Lazy advice is what keeps people stuck in their old ways.

I should know - it took me awhile to break out of “bro science” and change my approach to how I train and coach.

But here’s the hard truth: the advice that worked in your 20’s is the advice that’s failing you as you approach 40+.

Eat less, move more, walk it off…if only life were so simple lol.

That’s not strategy. That’s just lazy coaching advice.

And it’s why you’re doing all the things and seeing none of the results.

Here’s what changed as you enter the perimenopause stage: estrogen drops, insulin sensitivity drops, muscle loss accelerates. Your body has become a different machine. The fuel and the workouts have to match the new machine, not the old one.

Here’s the three things that actually move the needle now:

-Lift heavy 2-3x a week (at least)
-Hit 100g+ of protein daily OR protein source with every meal.
-Prioritize sleep over 5am cardio so your body can regulate properly.

Boring on paper, but makes ALL the difference in practice.

DM me META and I’ll send you my BCB Breakdown, the framework I use with women approaching 40 and beyond to get the scale moving again.

www.tonedbytony.com

05/08/2026

I’m a big fan of making things simple, especially for nutrition.

Because when things are easier to understand, they’re easier to implement.

Save these ideas for later the next time you’re prepping food for the week 🤌🏼

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05/08/2026

I can’t remember writing a program where I DIDN’T include this setup.

It’s just simply too good 🤌🏼.

I highly recommend using it (if you have access to it at the gym or at home) to level up your squat game.

Just save this for later so you have it in your back pocket 💪🏼

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05/06/2026

You already know what to do…you just need to do it 😅

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05/03/2026

Semaglutides are here to stay until research tells us otherwise…

I think coaches need to learn how to work WITH THEM instead of AGAINST THEM.

One of the biggest risks when on a steady dosage of GLP1 is losing muscle mass (after all, weight loss doesn’t differentiate between fat or muscle specifically)

I have a few clients currently taking them and we are using strategic habits to help preserve all of our hard-earned muscle work:

1 - Protein must be front and center. This is a non-negotiable with every meal. Making sure we get enough protein in the diet ensures we prioritize fat loss over muscle loss.

2 - Lift heavy (or heavyish for you) at least twice per week. Think of this as the minimum effective dose for maintaining muscle while on GLP1.

3 - Walk every day for your health. This does its best job to regulate your body, particularly digestion, which is slowed down when taking GLP1. Consider this the great equalizer to keep things moving, literally and figuratively.

4 - Sleep is a muscle-saving drug. The more you neglect it, the higher your stress levels and the more your body will look to preserve fat over muscle.

5 - Stop weighing yourself daily. It can’t tell
you the difference between losing fat and losing muscle. A woman on a GLP-1 can lose 20 pounds and have a worse body composition than when she started.

Which ones are you doing or neglecting?

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