Katie Sonier

Fitness professional with a passion for helping women get strong & be who they want to be.

[Katie Sonier @KatieSonier]

Good advice on avoiding true injury in the gym:

If something hurts- stop.

Don’t do it. It’s not worth it.

[Katie Sonier @KatieSonier]

Instead of saying...

“I’m not where I want to be yet”

Learn to embrace and enjoy where you are right now. It’s part of your process. You are exactly where you should be!

[Katie Sonier @KatieSonier]

Pick and choose your PRs (personal records) in the gym.

[Katie Sonier @KatieSonier]

Let���s stop saying “body goals.”

[Katie Sonier @KatieSonier]

Most underrated forms of training recovery:

Sleeping habits
Nutrition habits
Stress management
Rest days/recovery between training sessions
Pulling back on training volume if/when needed
Prioritizing your own mental health

[Katie Sonier @KatieSonier]

Making smarter decisions on the spot is a skill we all must master in the gym.

Be the smartest worker in the room.

[Katie Sonier @KatieSonier]

Don’t be afraid to completely start over if you need to.

With your technique.
With your strength.
With your mindset & entire approach to training.

[Katie Sonier @KatieSonier]

Technique beats weight in the gym any day.

[Katie Sonier @KatieSonier]

3 common mindset mistakes in the gym:

When I achieve X result, I’ll be happy & confident. Until then, I cannot be.

Becoming obsessed with the outcome/result and never the process.

The more work I put in, the better the result.

[Katie Sonier @KatieSonier]

It’s your responsibility to find the excitement in doing the same things over and over again.

Become “endlessly fascinated” by repetition.

[Katie Sonier @KatieSonier]

When it comes to strength in the gym, progress isn’t always linear.

So it’s important that we recognize other ways we are making progress.

[Katie Sonier @KatieSonier]

Don’t forget to slap your own ass today.

[Katie Sonier @KatieSonier]

More important than your body composition or your PRs in the gym are the thoughts in your own head.

[Katie Sonier @KatieSonier]

Things we don’t talk about enough when it comes to glute growth:

🍑 Genetic potential
🍑 Eating/calorie intake
🍑 Relative heavy hip thrusts

[Katie Sonier @KatieSonier]

Training should make your body feel great. Not beat up.

[Katie Sonier @KatieSonier]

Pick and choose your PRs.

Sometimes it’s smarter to pull back in some areas of your training so you can push it harder in others.

[Katie Sonier @KatieSonier]

No physique or strength transformation will ever feel good enough if you forget to work on your mind along the way.

[Katie Sonier @KatieSonier]

If you are new to training, new to a training program, or new to a movement pattern, the best advice when it comes to weight selection is to start very conservative.

Complete your sets with absolute success and confidence, with the goal of building on it going forward.

[Katie Sonier @KatieSonier]

Make 2021 the year you train more for what your body can do vs what it looks like.

If you can do this, 2021 might just be the year you learn to fall in love with the process, your body, and yourself ❤️

[Katie Sonier @KatieSonier]

The basic training principles will remain the same whether your goal is to lose body fat or to put on size. Follow a training program and apply progressive overload.

It’s your nutrition (calorie intake) that will change according to your goal. Not your training program.