Welcome to my website

KT-Fullshot-2011-21 My name is Kathleen Trotter. I am a personal Trainer, Globe and Mail columnist, pilates equipment specialist, Huffington Post blogger and fitness writer. I am located in downtown Toronto. My services include personal training, personalized programs, group seminars and fitness writing. Visit my Fitness Training page to learn more. Be sure to sign up for my newsletter to the left and keep up to date with fitness news, recipes and more. Feel free to contact me for information! My most recent articles are listed below.

My Accomplishments

  • 1 Ironman (Ironwoman)
  • 7 half-Ironman (also called 70.3)
  • 10 Marathons
  • Half-Marathons – too many to count!

Latest News

Stretching Part Two: The Perfect Post Workout Stretching Routine!

This may come as a surprise, but even though I know stretching is important, I find it hard to make myself do it. After a workout I just want to shower.

My solution: I developed two quick, yet effective stretching routines. In a previous blog (make hyperlink) I outlined my dynamic flexibility routine. Below I have detailed my favourite static stretches. READ MORE


Posted in Flaman Fitness, Strength, Stretching | Leave a comment

Dynamic vs Static Stretches!

If you do static stretches before you train, STOP! Static stretches downgrade the nervous system and cool the body down. Save them for after your workout.

Instead, use dynamic mobility exercises to warm up your body pre workout. Dynamic mobility exercises “turn on” the nervous system and prime the body for movement.

Dynamic mobility exercises are exercises that stretch muscles by moving dynamically at a joint. READ MORE

Posted in Flaman Fitness, Strength, Stretching | Leave a comment

Quesada Health Tip of the Month

My most recent health tip for Quesada Burritos and Tacos is out! Stay fit this holiday season with this efficient, effective and FUN workout!

Posted in Quesada Health Tips | Leave a comment

The Globe and Mail: Four ways to ‘relearn’ your breathing technique for improved overall health

Pick up The Globe and Mail today and read my column on breathing. Learn how improving your breathing can increase your recovery, decrease muscle pain and improve your fitness! Get excited :-) READ MORE

Posted in Column, Globe & Mail, Setting Goals, Strength | Leave a comment

Get Ready To Hit The Slopes With These Exercises

The first day back on the slopes is often brutal. I know my muscles like to yell “What have you done to me Kathleen?!”

The good news is, you still have time to prep your body–you don’t have to be exhausted and sore for days! READ MORE

Posted in Cardio, Huffington Post Blog, Setting Goals, Strength | Leave a comment

The Globe and Mail: Three mistakes people make when doing this popular tricep exercise

Kathleen demonstrates the three mistakes people make when doing tricep exercise. She then shows the correct positions for effective training. WATCH NOW

Posted in Globe & Mail, Strength, Videos | Leave a comment

The Globe and Mail: Fitness Basics: Add these simple exercises to your post-run routine to prevent injury

Personal trainer Kathleen Trotter shows you preventative moves that can protect your feet, knees and hips from injuries related to running. WATCH NOW

Posted in Globe & Mail, Running, Strength, Videos | Leave a comment

November Newsletter

The November Newsletter is available! Check out pics of my new studio. Read some of my favourite articles including the incredible “One Minute Workout” Try the Exercise of the Month: Pec Deck Plank. Enjoy a hearty fall meal with a Recipe of the Month: Spicy Chana & Lentil with Kale. Read the Newsletter.

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Stop relying on crunches to tone your midsection!

Flaman Fitness Canada largestVariations on the crunch are often “go to” abdominal exercises. I get the attraction: crunches are convenient and relatively simple. Plus, they provide a good abdominal “burn,” which always feels rewarding! The thing is, they are not overly functional or effective, AND, possibly more important, they are not the best exercise to do if you have lower-than-normal bone density. Basically, the take-home message today is this: Stop relying on crunches to tone your midsection. READ MORE

Posted in Flaman Fitness, Osteoporosis / Osteoarthritis, Other Published Articles, Strength | Leave a comment