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Are You Training Too Hard? https://www.katiewilderthomas.com/journal/2021/1/2/how-to-make-a-bomb-breakfast-bowl monthly 0.5 2021-01-04 https://www.katiewilderthomas.com/journal/2021/1/4/what-happens-when-you-really-begin-fueling-yourself monthly 0.5 2021-01-08 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1610123016368-VXL0KOBUXMHTXG48VD90/katiewilderthomas-93.jpg Blog - What Happens When You Really Begin Fueling Yourself https://www.katiewilderthomas.com/journal/2021/1/2/savory-breakfast-bowl monthly 0.5 2021-01-02 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1609598341886-WC6GFARVF4N55IKYUWOV/IMG_2001.jpg Blog - Savory Breakfast Bowl https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1609598286605-NBKWCPQA690MVFYBRDKJ/IMG_1991.jpg Blog - Savory Breakfast Bowl https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1609598311969-6AQ1KQKOQHSE0SJVZEBE/IMG_1992.jpg Blog - Savory Breakfast Bowl https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1609598287860-ZN0W4G51DP70QHW4GBPY/IMG_1993.jpg Blog - Savory Breakfast Bowl https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1609598308345-K7LXHOQAKE0TZ77JG7TJ/IMG_1994.jpg Blog - Savory Breakfast Bowl https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1609598295743-V6MMNXUX4VN3FLR8IXO9/IMG_2001.jpg Blog - Savory Breakfast Bowl https://www.katiewilderthomas.com/journal/2020/1/5/h35rbrdebjjmnmpq2vt5r2i6zjj6i0 monthly 0.5 2020-01-05 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1578232360823-VOIL2TEVJ9L7IX2GJZ20/Adjustments.jpeg Blog - Stop exercising to lose weight https://www.katiewilderthomas.com/journal/2019/12/9/its-time-to-take-control-of-your-week-and-your-life monthly 0.5 2019-12-10 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1575942866554-SCP2PTAJH2P92XCAY19D/Screen+Shot+2019-12-05+at+10.35.07+AM.png Blog - It's time to take control of your week and your life. https://www.katiewilderthomas.com/journal/2018/7/8/welcome-to-my-blog monthly 0.5 2018-07-08 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1531089156329-OHIM93M9S3TZVI2CV4S5/DSC00260.jpg Blog - Welcome to my blog https://www.katiewilderthomas.com/journal/category/FITNESS monthly 0.5 https://www.katiewilderthomas.com/journal/tag/Training monthly 0.5 https://www.katiewilderthomas.com/journal/tag/FITNESS monthly 0.5 https://www.katiewilderthomas.com/journal/tag/NOURISHING+MEALS monthly 0.5 https://www.katiewilderthomas.com/journal/tag/NUTRITION monthly 0.5 https://www.katiewilderthomas.com/journal/tag/FUELING+WITH+INTENTION monthly 0.5 https://www.katiewilderthomas.com/journal/tag/MINDSET monthly 0.5 https://www.katiewilderthomas.com/gallery daily 0.75 2019-12-05 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1530969424472-S2BB39L14LO3G2D2TAVW/DSC00489.jpg COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1534431343567-JDPZWNBIZKYUXTH6RJPZ/14+-+IMG_9582k.jpg COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1534431576496-NEEHMGC8FUI6BB3EY68K/14+-+IMG_9582k.jpg COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1534431576496-NEEHMGC8FUI6BB3EY68K/14+-+IMG_9582k.jpg COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580473609938-AG79O8T98SX67VYNUFMW/kewlaughing.jpg COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580473609938-AG79O8T98SX67VYNUFMW/kewlaughing.jpg COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580473609938-AG79O8T98SX67VYNUFMW/kewlaughing.jpg COACHING https://www.katiewilderthomas.com/home daily 1.0 2020-01-31 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1534430420193-KX0VC1QNNQP9C3Z83K0I/29+-+IMG_9656k.jpg Home https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580473085419-6CCUSW3O0HEGIA0Q3IPQ/kwt1.jpg Home https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580473131732-E0Y4BLMPTLIRGQ66CNXT/kwtmuscles6.jpg Home https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580866858049-ZZF61TKJJ75XU00Q9OZZ/kwt27.jpg Home https://www.katiewilderthomas.com/new-page-17 daily 0.75 2020-06-27 https://www.katiewilderthomas.com/wilderstrength daily 0.75 2025-05-13 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1635442891638-OM3ETJETO2PB3LL54K4G/KWT+COACHING+CREW+%282%29.png WILDER STRENGTH https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/255b1627-49a3-4c77-bcdd-c3608a924a5c/katiewilderthomas-159.jpg WILDER STRENGTH https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/443b913d-48d1-4fe9-b0ed-58b3f42b11c3/katiewilderthomas-47.jpg WILDER STRENGTH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1635785067327-C0AUHGR1NI1QDWE7IBZ9/katiewilderthomas-61.jpg WILDER STRENGTH - WHY DO I NEED WILDER STRENGTH? THE MISSING PIECE TO YOUR FITNESS PUZZLE You have been committed to working out, but have you been TRAINING? There is a difference between working out and training, and while a nice sweat sesh is AMAZING, it’s not necessarily the answer to building muscle. To build muscle we must train all movement patterns, overload the muscles, account for our set, rep, rest and load schemes, and do so all without creating injury. Finally, you must commit to this philosophy - because like any good thing, building muscle takes time. We do this all through what we call in the strength and conditioning world, “progressive overload”. We introduce this progressive overload in a periodized training program = WILDER STRENGTH. Within WILDER STRENGTH I have taken care of all the thinking in your program. All you have to do is show up, commit to working hard for ~45 minutes, and don’t cheat your reps. ;) What you will get when you commit to WILDER STRENGTH will only work to enhance the other activities you participate in. I get it, you love running, you’d die without your cycling class, and heaven forbid you miss your group fitness class with your girlfriends. None of that is compromised here. You can have both. But you must understand that building lean muscle will not happen using 20lb dumbbells for the rest of your life. WILDER STRENGTH is here to reduce your risk of injury, enhance your performance in every other element of your training, and allow you to finally tap into that badass piece of yourself you’ve been neglecting for too long. YOU IN? https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1635780680701-P3Q111N93XPCW6SVCA3X/katiewilderthomas-22+%282%29.jpg WILDER STRENGTH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/22e06f6d-5763-414c-b8cc-26be86aa74f3/katiewilderthomas-115.jpg WILDER STRENGTH https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1555845762337-8MVXF1ME59833HB15SCK/Screen%2BShot%2B2019-04-05%2Bat%2B6.52.21%2BPM.jpg WILDER STRENGTH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katiewilderthomas.com/diy-programs daily 0.75 2019-04-06 https://www.katiewilderthomas.com/contact-me daily 0.75 2018-07-08 https://www.katiewilderthomas.com/custom-training daily 0.75 2020-05-08 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1554515585368-RSNOQ76FW39J9QIFV7YD/Screen+Shot+2019-04-05+at+6.52.21+PM.png -KWT BARBELL BASIC https://www.katiewilderthomas.com/custom-nutrition daily 0.75 2025-05-13 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588942117735-ETFXL3REYWDGU73U8YJU/1.jpg 1:1 COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588942117851-N1KVA3FXZ4UE37TRVSPF/2.jpg 1:1 COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588942118388-0V8NAOQ86XO743GYC30Q/3.jpg 1:1 COACHING https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580472795986-Q66YB9MWQ2W5NL2N5Y8W/kew30.jpg 1:1 COACHING - REAL CHANGE IS POSSIBLE - Let me show you how. https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1580472863146-2TOSNH71U78O3WXHQDOG/kew36.jpg 1:1 COACHING - EMBRACE LOW FOOD STRESS AND BUILD HIGH SELF-CONFIDENCE https://www.katiewilderthomas.com/12-wk-custom-nut-fit daily 0.75 2019-12-05 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1554552062266-IIVPWEHOG0OYBYOPBZ8V/Screen+Shot+2019-04-05+at+6.52.21+PM.png -KWT CUSTOM TRAINING https://www.katiewilderthomas.com/new-page-1 daily 0.75 2020-05-08 https://www.katiewilderthomas.com/kwt-barbell-advanced daily 0.75 2020-05-08 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1554515585368-RSNOQ76FW39J9QIFV7YD/Screen+Shot+2019-04-05+at+6.52.21+PM.png -KWT BARBELL ADVANCED https://www.katiewilderthomas.com/nutrition-audit daily 0.75 2020-12-18 https://www.katiewilderthomas.com/kwt-custom-training daily 0.75 2019-04-21 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1555845762337-8MVXF1ME59833HB15SCK/Screen%2BShot%2B2019-04-05%2Bat%2B6.52.21%2BPM.jpg Copy of KWT CUSTOM TRAINING https://www.katiewilderthomas.com/kwt-strength-training-options-1 daily 0.75 2019-04-23 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1555846340205-59TGJFUJY81OYULDTWBI/blog-ios-1-1.png KWT STRENGTH TRAINING OPTIONS https://www.katiewilderthomas.com/coaching-app daily 0.75 2025-06-05 https://www.katiewilderthomas.com/healthy-life-course daily 0.75 2025-05-13 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588772751091-MQNWZ21IQ9KT0FSUWOML/4f49de00-b750-4fde-913b-b2b9d48a0eeb_rw_1920.jpg FOOD FREEDOM https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1590098958882-2VKEZPRC16TC6D7CUZMV/MODULE%252B1%252BSTILL.jpg FOOD FREEDOM - MODULE 1: What Is Nutrition - WHAT ARE CARBOHYDRATES, PROTEINS AND FATS - WHY ARE VEGETABLES IMPORTANT - GOOD, BETTER, BEST FOODS FOR YOU https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1590098898719-X9UCH45PFOA5KQ43EIWM/MODULE%252B4%252BSTILL.jpg FOOD FREEDOM - MODULE 4: Do The Thing - TOOLS & TECHNIQUES TO PREPARE FOOD - 3 DIFFERENT MEAL PREPARATION TECHNIQUES - HOW TO EMBRACE LEFTOVERS https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588771971870-MNCNHH8TYQGAVCD87XS7/1.jpg FOOD FREEDOM https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588771972057-30OXLS17VUIMQ4DGH1RX/2.jpg FOOD FREEDOM https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588771972837-48FJ8EYTWS13VFMZXI8H/3.jpg FOOD FREEDOM https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1590098851707-F1YZ80I1WZHIUQRB2WEV/MODULE%2B6%2BSTILL.jpg FOOD FREEDOM - MODULE 6: Ready To Thrive - WHAT DOES BODY COMPOSITION CHANGE TAKE - IDENTIFYING TRIGGER VS. BUFFER FOODS - 3 OBSTACLES THAT WILL ALWAYS CHALLENGE YOU https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588772234240-X8EUDZL7F7F3JCM7X28A/aa6fda0b-e567-4872-837d-4561f0d808f1_rw_1920.jpg FOOD FREEDOM - Curate the healthy life you crave without uncertainty or doubt. find clarity and confidence in your nutrition habits and build the healthy, simple and vibrant life you’ve been dreaming of. https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1590098939592-EFB6WJALA0RJ2Q26RAOW/MODULE%252B2%252BSTILL.jpg FOOD FREEDOM - MODULE 2: How To Eat - MEAL TIME MASTERY - HOW MUCH DO I NEED TO EAT - WHY DIETS OR CALORIE COUNTING DOESN’T WORK https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588789627151-MZM48UNGJUUD6AAQWFR1/kewlaughing10.jpg FOOD FREEDOM - I’d love some additional accountability I GOTCHU GIRL. PRIVATE COMMUNITY The private group feature is hosted on Circle Communities and is in real time, from real people. You’ll be able to share in others wins, struggles and possibly provide some of your own insight. This is where you will find your tribe of like-minded, bad ass women to lift you up, bounce ideas off of, and elevate your life with. GROUP COACHING CALLS You’ll also be able to participate in 3 live group coaching calls hosted by me, where we will cover in depth information from the learning modules, and help troubleshooting any roadblocks or hurdles you may be experiencing. If this level of attention into your life, nutrition and habits is what you need, it’s time to take that next step. With just the right amount of support and accountability, this course is set up for you to succeed RIGHT NOW. https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588767805928-E2HXVCU6YKC8XSMD75Z3/kew51.jpg FOOD FREEDOM - Is this you? You’re overwhelmed with the ridiculous amount of information out there about nutrition You’ve tried a dozen different diets only to repeatedly end back at square one You are convinced that if you just had a little more will power you could be successful You find yourself going “all in” on anything, but wind up fizzling out two or three weeks in You can see the healthy life you want to live, but are unsure of how to get there You’re confused as to which way is the best way to lose weight or change your body composition. Keto? Low Carb? Paleo? Gah! You don’t feel like you have the time or mental space to consistently plan and prepare healthy meals. You think you would be happier and healthier if you could just have a bit more clarity and less stress in your week You desperately crave a healthy life that doesn’t force you to eliminate the things you love, and are tired of feeling shame after eating foods you enjoy YOU ARE DONE TRYING TO FIT INTO SOME PHOTOSHOPPED, UNREALISTIC VERSION OF HEALTH, AND ARE READY TO DEFINE *WHAT IT REALLY MEANS TO BE HEALTHY TO YOU*. https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1588768031233-1ENSVEDUUK70ZOR7APKE/kew48.jpg FOOD FREEDOM https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1590098918840-HGPRRIY04P4SVP5BESFT/MODULE%252B3%252BSTILL.jpg FOOD FREEDOM - MODULE 3: Plan The Thing - CREATE CLARITY IN YOUR WEEK - USE RESOURCES TO SIMPLIFY YOUR WEEK - HOW TO SHOP FOR MINIMALLY PROCESSED FOODS https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1590098875873-5YKLGMCFS1QYLZZVBNAO/MODULE%252B5%252BSTILL.jpg FOOD FREEDOM - MODULE 5: Make The Thing Stick - HOW TO MAKE YOUR FOOD TASTE GOOD TO YOU - TRACK PROGRESS OF NEW HABITS - LEARN HOW TO CREATE ROUTINES https://www.katiewilderthomas.com/kwtcrew daily 0.75 2022-08-24 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1599676563101-092P3HPD2D9OOMO3BBWX/IMG_0027.jpg KWT CREW - Oh, hey. I’m Katie. But you already know that. In fact, you know a lot about me already and that is WHY you are here. You know I love lifting weights. You know I love lazy mornings with a big cup of coffee. You know I also love ice cream. You know the message I’m sharing. That there is more to life than obsessively counting your calories or dreading your workout because you’re only doing it to burn off your calories from lunch. You know that my goal is to help my people become their happiest, healthiest, best selves possible. You know all this about me, and you love it. You vibe with me. You resonate with the passion I express for empowering women to find a healthy life that feels authentic, enjoyable and sustainable for them. You love the balance and approach I take to life, and want to continue to implement habits and routines so that you too can find that ease and flow in your life. I want that for you too, desperately. https://www.katiewilderthomas.com/kwt-home-body-sign-up daily 0.75 2024-02-13 https://www.katiewilderthomas.com/kwt-home-body-sign-up-copy daily 0.75 2024-02-13 https://www.katiewilderthomas.com/kwt-strength-plus-sign-up-copy daily 0.75 2024-02-13 https://www.katiewilderthomas.com/new-products-1 daily 0.75 2020-11-24 https://www.katiewilderthomas.com/new-products-1/end181zwzbetiffh1zxczd7rrv2rut monthly 0.5 2020-12-18 https://images.squarespace-cdn.com/content/v1/5b339320af2096cdc764cf4c/1606237972878-ZD5KEE2HJ0Y8GES5HWDH/katiewilderthomas-28.jpg New Products - Nutrition Audit https://www.katiewilderthomas.com/store-1 daily 0.75 2022-11-19