Pain-Free Performance Podcast – Katie Sonier – Stop Focusing on Weight and Start Empowering your Community

Katie is no stranger to attention.

Especially when it comes to packing unfathomable amounts on strength into the body of a beach volleyball player. And I don’t mean strength, I mean STRENGTH! Not just to categorize her skillset into power, Sonier specializes in the category of EMPOWERMENT.

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Katie has amassed a community of women (predominantly) with her Train with Katie (TWK) program. Currently at 3,200+ strong, the TWK movement continues to change lives by pushing the message of elevating your own limits and breaking through the self-perceived ceiling we tend to throw over our own heads!

Katie owns her own facility as well – which has quietly become the East Coast Mecca for Glute Training. And rightfully so, as her programs are a no joke combination of Hip Thrust variations tacked onto a well-balanced approach of strength training foundations any trainer would be happy to see.


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I was lucky enough to spend some time with Katie while I was down in sunny Miami Florida for a solid lift and great conversation to find out how Katie became the beaming force of Fitness Optimism she is today.


Episode Breakdown:

1:30Katie Intro

4:40How Katie got into Strength Training

6:00Breaking out of the “comfort zone” of Fitness

9:00How Grade School taught women they can’t do Pull-Ups

14:20Breaking the mental barriers of becoming a business owner

20:45The “weight” dilemma

26:00Resetting your “weight” goals

32:15The rush to online training

39:00Starting out as a trainer

45:15Katie’s Final Thoughts

Be sure to follow Katie on Instagram: @katiesonier


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