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katiesonier. Flexibility- it’s good for the mind, body, and soul. When I dedicate t

Flexibility- it’s good for the mind, body, and soul. When I dedicate time to flexibility work, my body and mind feel better. When my body and mind feel good, I can train at the level I want to train. And that makes me very happy 🤸🏼‍♀️ www.katiesonier.com

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katiesonier. Training- a constant reminder that I am strong and not a little betch.

Training- a constant reminder that I am strong and not a little betch. Strength is relative- if you’re in the gym actively pursuing a stronger version of yourself, you are strong in my eyes 🍑 www.katiesonier.com

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katiesonier. Upper bod push/pull 💪🏼 The big, compound movements that really chall

Upper bod push/pull 💪🏼 The big, compound movements that really challenge you and make you sweat- those are what you want to focus on for greatest strength gains and body composition change 💪🏼 www.katiesonier.com

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katiesonier. Teaching Gluteus Maximus about progressive overload 🍑 www.katiesonier

Teaching Gluteus Maximus about progressive overload 🍑 www.katiesonier.com

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katiesonier. Great progress by one of my long time TWK members. First pic is day sh

Great progress by one of my long time TWK members. First pic is day she joined my program 1.5 years ago and second pic is currently. She wants to remain anonymous, but I’ll just call her “Stud.” . . . This is what a “body recomp” looks like- she has both put on a ton of muscle (look at her glutes) and lost body fat (look at her waist). She did this by focusing on form mastery and getting stronger with time. “Stud” is lifting more weight than ever (with good form), learning unassisted pull ups, and walking on her hands like a boss 🤸🏼‍♀️ . . “Stud” also has 8 children and does my programming from her garage gym. What’s our excuse again?? www.katiesonier.com

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katiesonier. Build the posterior chain, build the athlete 🍑 www.katiesonier.com

Build the posterior chain, build the athlete 🍑 www.katiesonier.com

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katiesonier. Most people are too lazy to train their lower body multiple times a we

Most people are too lazy to train their lower body multiple times a week- don’t be like most people 🍑 www.katiesonier.com

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katiesonier. It’s your life. Own it 👊🏼 www.katiesonier.com

It’s your life. Own it 👊🏼 www.katiesonier.com

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katiesonier. Squats for the thots 🍑 www.katiesonier.com

Squats for the thots 🍑 www.katiesonier.com

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katiesonier. Progress your training and work your imbalances with unilateral (singl

Progress your training and work your imbalances with unilateral (single sided) werk 👏🏼 . . Single grip chin ups- a challenge to each individual grip strength . . Stagger stance deadlift- working one hamstring at a time (front leg) . . Stationary eccentric (control way down 3 seconds) lunge- challenging single sided strength and stability . . Step your training up in 2019- that’s what my TWK team and I are doing! 🍑 www.katiesonier.com

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katiesonier. KB swings @ 48 KG and weighted chin ups @ 230 lbs (my BW @ 185 + 45 lb

KB swings @ 48 KG and weighted chin ups @ 230 lbs (my BW @ 185 + 45 lb plate) Big girls don’t cry. Goal is to get strong AF 💪🏼 www.katiesonier.com

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katiesonier. Amazing progress by @mom_gettingfit_ doing my Train With Katie members

Amazing progress by @mom_gettingfit_ doing my Train With Katie membership programming 👏🏼 . . . Kasia started my programming a few months after having a baby. She now has 2 babies and does all my training from her living room- she has a barbell, bench, dumbbells, kettlebells, a pull up bar, and bands for alternatives to cable work. . . . Kasia has done a wonderful job of building her foundation and mastering her movement patterns. She’s great at taking form feedback from me and applying it. She is now starting to really progress in load and we’re seeing her strength and bod transform 🙌🏻 . . . When you go into your fitness journey, go into it realizing that this is a lifetime commitment. It’s not a few week, quick fix, temporary thing. It’s a long process full of little steps you have to take to progress. Build your foundation, build solid habits you can always fall back on, build a strong mindset. And with time, your bod will follow. That’s exactly what Kasia is doing- she’s doing it right 👏🏼 www.katiesonier.com

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