Katie Wilder Thomas Coaching

You’re likely making your approach to nutrition harder than it needs to be. Perfection isn’t a requirement for health or body composition improvements. Seeking “1% better” and a little more intention + effort in your week is.

Your challenge today-think about how you can make your next meal just 1% better!!

about last week 🥰

so fun to have friends “in town” 😆

HIGHLIGHTS INCLUDED:
✨first game and flat tire drama
✨discovering where they serve the BEST shave ice on island, we sampled many 😬
✨sharing stories from college days (that btw seem wilder and wilder every time you hear them 😅)
✨building new memories with our babes
✨camping out at the beach all day, snuggling on the couch at night.

God bless forever friendships 💕

🔥 Logging your food but the scale STILL won’t move? Here’s why 👇

If you’re in a true calorie deficit, the scale should trend down over time. But sometimes it doesn’t — and it’s not because you’re broken. It’s because of one of these:

1️⃣ Hidden calories sneaking in
2️⃣ Water weight masking fat loss
3️⃣ Less movement without realizing it
4️⃣ Not enough time for the trend to show

👉 This is why I always recommend weighing daily and looking at your weekly average instead of stressing over one random number. The trend line never lies.

✨ If you’re tired of trying to figure this out on your own — this is exactly what I help my clients with. Click the link in my bio and let’s get you moving forward without all the guesswork.

Don’t mind me, as I will be riding this Italian high for the next few years 🤩

Rooftop apertivos, slow mornings sipping cappuccinos, Cinque Terre sunshine on my shoulders, a very healthy spritz-to-sunset ratio, and the two best women by my side
🇮🇹🍹☀️

Cheers to sister laughs, mom hugs, and memories to last a lifetime 💕

ONE MONTH DOWN 💫

It’s amazing what a little routine and access to a car can do to help you feel like yourself again 😂 Think we’re finally starting to feel settled, even with all the amazing beach and waterfall spontaneity sprinkled into our week.

Girls are thriving, and that is the main thing 💯 Everything else will come in time. 💕

✨ A healthy diet CAN and SHOULD include foods that bring you joy—even in the summer months! ☀️🍦

Here are my top 3 tips for keeping room in your nutrition plan for your favorite summer treats (hello, ice cream cones, lattes, and pizza nights 🍕):

1️⃣ PLAN IT OUT 🗓️
Knowing where your meals are coming from lets you make room for fun foods. Use a meal map to stay on track while enjoying summer BBQs, poolside snacks, and your favorite indulgences.

2️⃣ FIND LEAN PROTEINS 🐓
The leaner your protein, the more flexibility you’ll have for extra treats. For example, 4oz of chicken breast has only 130 calories and 25g of protein, compared to 4oz of ribeye at 365 calories. Little swaps = big impact!

3️⃣ LOAD UP ON FRUITS & VEGGIES 🍓🥒
Summer is prime time for fresh, delicious produce. Fill your plate with fruits and veggies to stay full and energized while keeping your calories low. Bonus: Farmer’s market trips make for a fun summer outing!

Remember, healthy habits don’t mean skipping all your summer faves. You can enjoy s’mores by the campfire or that refreshing piña colada guilt-free when you plan ahead and make intentional choices. 💪

If you’re ready to nail your summer nutrition without feeling restricted, I’ve got a few 1:1 coaching spots open this month! DM me, and let’s create a plan that works for YOU! 🌟

A sweet, albeit chaotic, ending to our chapter in Georgia. A little anxious, mostly excited for a future completely unknown.

HERE WE GO 🌈❤️

✌️ GOODBYE, GA >> 🤙 ALOHA, HI

You’re looking at the University of Hawaii Football’s new Head Strength and Conditioning Coach. 🥳

This fam couldn’t be more proud, excited and ready for this opportunity. It’s thrilling to see Bobby achieve something we’ve been sacrificing and working so hard for over the last decade. He did it, we did it! 🥰🙌🏼

It’s a bold and dramatic move, I mean, it’s crazy right!? But we are so here for it.

Go Bows!!🌈

I know very few people who ACTUALLY train hard who are mentally fragile.

Physically strong people do not crumble under mental pressure 💯

Why?

People who do not shy away from physical strain are so much better equipped to handle mentally challenging scenarios.

This is why I encourage my clients to push themselves to train heavy and to welcome physical challenges.

It’s not only about what this does for your strength, your body, composition, etc., but it’s about how it translates to the day-to-day grind of life.

The mental stressors of life will eat you up if you are not putting yourself under intentional discomfort.

Show yourself you can push through discomfort (one more rep, a little more load) and finish on the other side. Then life’s hurdles and roadblocks will seem less of an obstacle and more as fleeting discomfort you will soon overcome. That’s the power of strength training.

Strong body = Strong mind.