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A Little about Me

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

‘The Other F Word’ Podcast

My pocket of joy this AM was 100% being surprised by the announcement on my phone telling me “a new episode of The Other F Word Podcast with Kathleen Trotter is available”. I listen to this podcast regularly….so being a guest was such an honour and a pleasure 🙂 LISTEN NOW

Visit the The Other F Word  . Enjoy!

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Fitness routine croutique

Celeste Headlee, author of We Need to Talk, shares her tips on how we can all have conversations that matter. And Kathleen Trotter, our fitness contributor, critiques the fitness routine of host Keith McArthur [27:23] LISTEN NOW

Posted in Cardio, Podcast, Strength, Stretching | Leave a comment

8 ways to survive the health minefield that is winter

I lovingly refer to the stretch sandwiched between Halloween and New Year’s as “the health minefield.”

Halloween is over. (Although too often treats are still laying around. Hint: ditch the candy.) The holidays are coming. Temptation is everywhere.

I would never propose denying oneself “all” and hibernating at the gym — I am all about finding pockets of joy — but the truth is, when we’re honest, austere denial is not a real danger for most us. READ NOW

Posted in Healthy Eating, Huffington Post Blog, Setting Goals | Leave a comment

KATU2 Unhealthy “healthy” foods

There are two categories of what Kathleen calls “unhealthy healthy” food. The first category consists of foods that are high in sugar and/or salt that masquerade as a “health food” – muffins, granola, gluten free desserts. etc. The second category consists of foods that are very healthy in moderation (as in, if you eat one or two portions), but are not healthy when consumed willy-nilly. Think almonds, peanut butter, crackers, high GI fruits (mangos and pineapple) and hummus. WATCH NOW

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‘Finding Your Fit’ podcast

The key to staying active is to frame daily movement as a non-negotiable. Don’t ask yourself if you will move. Instead, ask yourself when you will move. LISTEN NOW

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Trying to change your lifestyle? Pinpoint your linchpin and bnb habits!

Instead of spending max effort attempting to alter habits that won’t drastically change your health status – how frustrating and demoralizing – pinpoint your linchpin and BNB (biggest negative bang) habits. The more an eating regimen disrupts your current linchpin and BNB habits, the more impact the change will have.

Often linchpin and BNB habits are one and the same — but not always. READ MORE

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More on getting in shape to hit the slopes

Kathleen provides tips on how to prepare for ski and snowboard season. Get ready for some major fun!!! WATCH NOW!

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Get in shape to hit the slopes

Ski and snowboard season is fast approaching and it’s time to get in shape! Kathleen Trotter demonstrates how to avoid injuries and enjoy your first day on the hill by training your body for the sport. WATCH NOW

Posted in Breakfast Television, Cardio, Strength, TV Spots | Leave a comment

Eligible NOT Principle

Struggling to Control Your Cravings? Use the NOT principle!
We all have cravings. We all want to skip workouts.
We all do the “should I or shouldn’t I?” internal health debate…BUT you are NOT your cravings or your unhealthy thoughts!
Just because you have an unhealthy thought — we all do — doesn’t mean you have to act on it. READ MORE

Posted in Digital, Healthy Eating | Leave a comment

The Globe and Mail: What meditation can and can’t do

If you’re curious how to mute your mind’s constantly churning to-do list, effectively dispute your inner critic and savour life’s “little things,” then meditation might be for you.

Since meditation was, until recently, outside my wheelhouse, I tried to immerse myself in that world: I brought my mom (age 65) and client Ron (78) to a meditation class at the Toronto yoga studio 889, attended meditation guru Angela Kontgen’s workshop with a colleague (Harry, age 36), read Real Happiness by Sharon Salzberg and committed to daily practice. READ MORE

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Change your life through love with Kurek Ashley

When five of your friends die in an accident that nearly kills you too, you could respond by destroying your own life or making it better. Kurek Ashley did both. The author of How Would Love Respond speaks with host Keith McArthur in episode 2 of the My Instruction Manual podcast.

READ MORE

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Perfect the pull-up

I have a confession to make. I am not very good at pull-ups. Now, as my mother taught me growing up, “realistic expectations are the key to happiness.” Thus, I am not upset that I suck at pull-ups; why would I think I should be good at something I never do?

The interesting thing is that, as a trainer, I know how to get better at pull-ups. I just never followed the steps. Perfecting the pull-up was never a goal. This is an example of the famous saying by Dr Fordyce, a seminal thinker in cognitive behavioural theory: “Education is to behaviour change as spaghetti is to brick.” One doesn’t have anything to do with the other. READ MORE

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Meditation is not scary … I promise

There is a common, often fear-based, misconception that you have to be a particular “type” of person to meditate; if “I got a dime” every time someone said something like, “I can’t get my mind to shut up — I would be the worst at meditation” …

If you can hear yourself uttering such words, run — don’t walk — towards a meditation practice. Typically, the more impossible meditation feels, the greater the body’s need. READ MORE

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Knee-jerk reactions to failing to meet your health goals don’t work

Within fitness discourse, supposedly “soft” concepts such as “compassion,” “appropriate responses,” and “self-trust” are too often understood as, at best, secondary to the discipline needed to “be fit” and, at worst, the opposite of what a “disciplined” person needs. READ MORE

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The Globe and Mail: Why it pays to stretch before you get out of bed

Too many of us wake up feeling stiff and achy.

When you think about it, stiffness makes sense. Perhaps you did not stretch appropriately postworkout. More likely, you went directly to bed after sitting all day (at the office, in the car, on the sofa, etc). Prebedtime stiffness is compounded by the negative effects of relative immobility all night; when the body is at rest, circulation decreases and synovial fluid (the joint-lubricating substance that is made when you move) is not produced. Plus, you are probably slightly dehydrated. The combined result: chronic sluggishness and aching. READ MORE

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Seven Fitness Hacks

“Hacks” are basically innovative ways to motivate or trick yourself into exercising — a fun way of reframing the classic concept of “exercise motivation.” We all need motivation to exercise. I love moving and I still often need a gentle push in the right direction. If you have trouble motivating yourself to move, try one of the seven hacks listed below. READ MORE

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November Newsletter

newsletterMy November Newsletter is out! It includes the award-winning Sloppy Holly recipe a Vegan take on the sloppy joe; a cool partner exercise and lots of interesting articles! Enjoy!  READ NOW

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