Fitness Trainer Katie Dunlop in Two-Piece Workout Gear is "Upping My Weights"

Katie Dunlop, a successful fitness trainer and founder of her own fitness program, frequently shares wellness tips and routines with her large Instagram following. Recently, she posted her weekly wellness goals in an Instagram story, showing her dedication to strength training and healthy habits. Her caption, “Mondays in @move always kick my booty. Upping my weights 5lbs this week. 140g protein goal daily. 8hrs of sleep. 5am wake up,” highlights her focus on a structured routine that balances fitness, nutrition, and rest. With a focus on lifting weights, increasing protein intake, and maintaining consistency, Dunlop inspires her followers to prioritize their health and wellness through her simple yet effective approach to fitness.

1. She Lifts Weights

Katie Dunlop/Instagram

As you can see from her Instagram story, Dunlop likes to lift weights to stay in shape. She talked about why she is doing this in the caption of this Instagram video. “My focus this year is on STRENGTH. Yes, I might have some weight I want to lose, but I know that WILL happen as a result of my body continuing to heal, eating well and getting back into my MOVE workouts with weights and resistance. So I’m sharing this here - not for comparison or comments on my body - but so you all can help keep me accountable to this promise…”

2. She Loves Smoothies

Dunlop makes sure to eat healthy. One thing she likes to do is make smoothies. Dunlop shared one of her favorite recipes in the caption of this Instagram video. “My Pumpkin Fluff Smoothie Recipe is a high protein, low sugar healthy dessert or snack to swap for some of the not so great fall treats! It’s perfect whenever your sweet tooth hits especially for these warmer fall days! Comment PUMPKIN for the pumpkin spice mood boost. Pumpkin Spice Miss Congeniality Mood Boost will be on sale to the public NOW - if there’s any left!!! The 24hr private sale was yesterday and we’ve almost SOLD OUT of the entire inventory for the season already! 😱 I knew you all would love some pumpkin spice, but I had no idea you’d love it this much!! The Recipe. 1 frozen banana. 1/2 cup unsweetened pumpkin. 1 tbsp almond butter. 1 scoop vanilla protein @lsfnutrition. 1 scoop NEW Pumpkin Spice Mood Boost 1 cup milk of choice. Dash of pumpkin spices.”

3. She Meal Preps

Another way Dunlop eats healthy is by meal prepping. She shared some of her favorite meals in this Instagram video, which include breakfast burritos, chicken and vegetables, and peanut butter with oats, chocolate chips, and bananas. Dunlop captioned the post, “Here’s how I do my easy meal prep with high protein breakfast, lunch, dinner and snack ideas! I made 20 meals for the week and it took less than 1 hour! ✨Like & comment PREP and I’ll send you the link to the video with all these easy healthy recipes. And I get it.. I used to HATE the idea of meal prepping, but if you’re trying to eat healthier or lose weight, even prepping 1 meal a day can make a huge difference.”

4. She Loves Avocado

Dunlop loves avocado, specifically avocado toast. She shared her favorite recipe in the caption of this Instagram video. “🥑The Toast (serves 2) Fresh sourdough or other toast. 1 large avocado. 1 tbsp crumbled goat cheese. 2 tsps pomegranate seeds. 2 tsps shelled pistachios (I used a jalapeno lime flavored one!). 1 spoonful of Mānuka Health Raw Manuka. Pinch of salt and red pepper flakes.”

5. She’s Consistent

Dunlop is consistent when it comes to working out. She talked about this in the caption of this Instagram video. “30 days of showing up, staying consistent and prioritizing my health changed more than just my body. It’s small changes I can SEE - 30 days isn’t very long - but big changes can happen! I’m more toned tummy, leaner overall & have more lift in my booty, but it’s what I FEEL that matters the most👇🏻”

Kristin Dunsmore is a powerhouse in the weightlifting world, known for her impressive strength and dedication. She regularly shares her workout tips with her Instagram followers. In September, she posted a video of herself lifting a barbell, captioning it, “I’m confident this off-season will set me up for an even stronger return.” Whether she’s discussing her structured routines, goal-setting, or the importance of form, Dunsmore’s insights inspire fellow athletes to push their limits. Here’s a look at her approach to fitness, which combines focused training with long-term goal setting to build strength both mentally and physically.

1. She Lifts Weights

Naturally, weightlifting is the main way Dunsmore stays in shape. ACE Fitness states that this has a lot of health benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

2. She Has A Routine

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Dunsmore shared her tips for training in the off-season in her post’s caption. One thing she does is plan out her workouts. “Having a structured routine and keeping track of progress has been influential in regaining that drive. Today’s deadlift session was a testament to that, with a solid top single at 200kg (441 lbs). The weight was slow off the ground, but it moved well, and I feel my technique is steadily improving.”

3. She Sets Goals

Dunsmore likes to set goals to help herself stay in shape. She talked about this in her post’s caption. “Transitioning into the off-season has cone with expected challenges. This phase can often feel directionless without the urgency of competition, but I’m refocused by setting specific goals for myself unrelated to powerlifting.”

4. She Widens Her Grip

Dunsmore shares a lot of her tips for improving weight lifting on Instagram. In this post, she revealed that having a wide grip is important. “I've made some adjustments to my bench form that I hope will help with my technique overall. The most significant change is widening my grip, which I expect to be beneficial for obvious reasons. I’ve also brought my feet slightly more forward in front of me, although I did clip the rack on the last rep. Fortunately, that's an easy enough fix.”

5. She Does Squats

Dunsmore likes to do squats to keep herself in shape. She shared this video on Instagram of herself doing them with a barbell. Dunsmore captioned the post, “Paused High Bar Squats are fun 🙃☠️On the plus side, I think I’m learning how to use my quads for once in the squat. New kicks from @avancusofficial 👟”

Katie Sonier, a renowned fitness trainer and influencer, showcases her weightlifting prowess on Instagram, inspiring many with her rigorous sessions. In a recent video captioned "We in the kitchen," Sonier demonstrates her commitment to fitness through intense weightlifting routines. According to ACE Fitness, lifting heavy weights significantly enhances intramuscular coordination and activates large muscle fibers, crucial for muscle growth and strength. Sonier emphasizes the importance of setting performance goals, stating in her post, "I like to always have performance goals I’m working for in my training. It helps keep me ‘motivated’ & helps me continue to challenge myself year after year... If we don’t have things we’re working for, we get bored. We start trying less. It all can become meaningless. And that’s when we might quit." This philosophy not only drives her forward but also keeps her engaged and progressing in her fitness journey.

1. She Lifts Weights

As you can see from her Instagram post, Sonier likes to lift weights. ACE Fitness states that weightlifting has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Has Goals

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Sonier likes to set goals to help her stay in shape. She talked about this in the caption of her Instagram post. “I like to always have performance goals I’m working for in my training. It helps keep me ‘motivated’ & helps me continue to challenge myself year after year. You need that if the goal is to keep going. If we don’t have things we’re working for, we get bored. We start trying less. It all can become meaningless. And that’s when we might quit.”

3. She Warms Up

Sonier shared some of her favorite warm up exercises in this Instagram post. She captioned it, “Here’s my current warm up before my upper body training sessions. It’s simple & takes me about 5 minutes. My body felt good after this & I performed our #TWK upper body session well. Something I’ll preach til the end: Skip a set before you skip your warm up 🤝 Racked barbell trap release: like a deep tissue massage, but better maybe. Quadruped t spine rotation: getting movement through that upper back. Back bend: great stretch through the chest, shoulders, hips, and back. Good prep for a bench arch. Quadruped banded scap depression & retraction: I like these to practice movement through my scaps, getting my shoulders both down & back. Also good bench prep.”

4. She Trains Her Hip Flexors

Sonier revealed in this Instagram post’s caption that she likes to train her hip flexors. “What short term decisions do we need to make to keep our bodies as healthy as possible for as long as possible? Here’s an example of what I’m working with right now in my own training: I have hip flexor pain with my barbell back squat stance (deep hip flexion with external rotation under load). So I’m committing to 4 weeks not loading that stance. Instead working with a narrow stance smith machine squat (pain free). And recommitting to strengthening my hip flexors (with these HF raises shown here). Then I’ll reassess how I’m healing.”

5. She Does Chin-Ups

Sonier is seen doing chin-ups in this Instagram video. She captioned it, “It’s chin up day. We had some fails & some wins. I respect my efforts across all sets. Which teaches me to respect myself 🤝 4 sets: Set 1: + 57.5 fail (PR here is + 62.5). Set 2: + 55 x 1 (barely). Set 3: + 50 x 1 (also barely). Set 4: BW x 12 (PR match that I haven’t hit in years).”