Welcome to Shredded Academy’s newest series: interviewing fitness pros.
Today we are featuring certified personal trainer Katie Sonier.
-When did you start REALLY working out?
I’ve been some sort of athlete my entire life. I’ve been weight training for about 7 years now. Every year I become more knowledgeable and fall in love with what I do, so each year gets more intense/better.
Work your eccentrics- training the eccentric phase of a movement (slowing down the elongated portion of the exercise) will strengthen your movement as a whole and is a great way to increase time under tension aka build muscle. Pulling my bod up is a weakness of mine and implementing a 3 second controlled eccentric has improved my strength a ton. Wanting to learn a chin up or a pull up? Eccentrics are a great way to go about it. Jump your chin up over bar and control the way down for 3-5 seconds (you can apply this method on an assisted pull up machine or with bands as well) 💪🏼 www.katiesonier.com
-What was/is your motivation for being fit?
I like to feel good every single day because it allows me to feel good about every other aspect of my life.
Single arm overhead press challenging unilateral strength/stability. Goal here is to keep core tight and engaged while loading just one side (unilateral) overhead. I view overhead press variations as a way to strengthen my handstands (which is my main goal). Performance first and aesthetics will follow 🤸🏼♀️ www.katiesonier.com
-What are your fitness goals?
Be the best version of myself- which means to be a strong, powerful woman and inspire other women to get strong and powerful as well.
-What is the hardest part about staying disciplined with your workout routine?
I honestly don’t find it very hard to stay disciplined because I absolutely love what I do. It brings me genuine happiness to wake up and work hard every day.
Anything lower body- hip thrusts specifically. Currently can hip thrust 600 lbs!
It’s not all heavy hip thrusts. In fact, most of my thrust game is higher rep, higher volume AF. That’s where the growth happens with this particular movement. Focus on getting stronger in all rep ranges! 315 x 30. Vid is sped up! Tons of room for improvement with those last reps, but my mind is stronger than my bod at this point. If your face don’t look like dis at the end, you’re probably not doing it right #owowow www.katiesonier.com
-Least favorite lifts?
I would say pull ups because that’s definitely my weakness, but I still do them a ton because I want to make them a strength!
-What does a normal week at the gym look like for you?
Train 6 days a week, 1 cardio/core/flail around day. 4 lower body training sessions and 2 upper body/gymnastics sessions per week.
-What does a normal days diet look like for you?
Tons of protein, fats and carbs. I like to eat and eating a lot allows me to perform the way I like to perform.
-Any inspiration you’d like to share with our readers
Always remember that we all start somewhere. A lot of your favorite fit people have been doing this stuff for years. Stick to the process and never give up on yourself!