Katie Sonier

Katie Sonier Fitness | Build Muscle | Follow Me
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If you’re bored, you need to build somethingYou need goalsShort term & long term things to work forThings that are meani...
05/29/2026

If you’re bored, you need to build something

You need goals
Short term & long term things to work for
Things that are meaningful to you

Because when you’re building something…
The repetition, the consistency, the mundane, the monotony won’t feel so boring
You’ll have clear direction
You’ll be focused
You won’t be so easily distracted by what everyone else is doing
And you won’t be totally thrown off by a bad day or a low mood or a set back

I remember when I used to train at commercial gyms, people would comment on how repetitive I was. “Aren’t you bored of doing that over & over again?”

But I’m not bored.
Because I’m building something 👑


www.katiesonier.com

Reflection questions to help you play the long game:Do you like how you train? Do you enjoy what you’re doing & what you...
05/29/2026

Reflection questions to help you play the long game:

Do you like how you train? Do you enjoy what you’re doing & what you’re building? This is more important than anything else.

What are you good at? Figure that out.
These are your strengths. Play to them.

Stay in your own lane. Can you stay focused? Can you see what someone else is doing and know whether this applies to you or not?

Can you have a bad day or a bad mood and still trust the process? Can you still trust yourself?


www.katiesonier.com

05/29/2026

**How to build a six pack?** 🔥

Train your abs regularly and stay consistent 💪
Eat clean and avoid too much junk food 🥗
Add cardio and weighted ab workouts 🦾
Patience + discipline = visible abs ⚡

05/29/2026

I’m not afraid of the scale
The scale is afraid of me 🤝

190 lbs & I feel good here 🫶🏼

05/29/2026

Build the posterior chain, build the athlete 👑

05/28/2026

Longevity hack: make it play 🤸🏼‍♀️

Right now I’m in my head a lot with my lifts. I feel slow, not strong, off. Both body & mind.I’ve been through this many...
05/28/2026

Right now I’m in my head a lot with my lifts. I feel slow, not strong, off. Both body & mind.

I’ve been through this many times in my training career. And I always am reminded that I never need to make any big changes to my training to get myself back in the game. I just need to take a slightly new approach for a shorter period of time.

Instead of PRs or outperforming any past performance, I just work under numbers & make this time about my technique, rebuilding my confidence with the barbell, and getting my love for training back.

I usually like to do this for anywhere from 4-8 weeks.

Every long game/relatively serious lifter goes through this at some point.

We have to to learn how to manage our minds
Embrace our ebbs & flows
And be able to pull ourselves out of “funks” or periods of low motivation

We gotta learn to always keep going 👑


www.katiesonier.com

05/28/2026

After ignoring a whisper & letting it become a scream in 2021, I’ll never do it again 🤝

Here’s what I do now

Some reminders with pain:
Pain doesn’t mean we stop moving or training
We gotta move ourselves out of it
It usually just means a short term decision where training may look a little different. Maybe we add some stuff in or take some stuff away

Don’t sit at home. This will just make you sad & stiff and the pain will probably linger longer

Find your pain free movement. And focus on what you can do (vs can’t right now). And make healing your body your 1% better 👑


www.katiesonier.com







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