A Little about Me
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.
- 1 Ironman (Ironwoman)
- 7 half-Ironman (also called 70.3)
- 10 Marathons
- Half-Marathons – too many to count!
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
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.
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
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
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
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
“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
My 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
Keith McArthur is a dad, writer, husband, publisher, kidney transplant recipient, brother, friend, ex-journalist, ex-PR guy, ex-business executive, learning to become happier, healthier and more productive. He Is launching “The Instruction Manual” podcast October 30. I am a regular contributor feautured on this new podcast. Check it out and add to your podcast library! WATCH NOW
Yes, exercising makes you stronger, but it also makes you smarter. Kathleen shares all the details! WATCH NOW
Watch as Kathleen shares how exercise works out not just your body but your brain as well. WATCH NOW
Please join me on November 1 at the Highland Creek Library and learn how you can make fitness a lifelong habit
Every new client itemizes their goals. First on most people’s list — irrespective of age and gender – is some variation on “improved triceps” (the back of the arm).
Some people want “stronger triceps.” Others ask for “toned triceps.” Others request more “muscular triceps.” The net take-away is that no one seems completely happy with their current triceps workout.
We all have a unique “flavour” (or multiple flavours) of health self-sabotage — a personalized justification system we use to rationalize our unhealthy choices. The trick is to identify your unique flavour — what I often refer to as your “negative brain propaganda.” Why? With awareness brings choice. It is once you are aware of unproductive thought patterns (propaganda) that you can figure out targeted solutions. READ MORE
Exercise makes you smarter. It helps with reasoning, multitasking, memory, planning, scheduling…
Aerobic exercise increase circulation and blood flow to the brain which in turn creates more neural pathways. But something called neurogenesis can occur with strength or weight bearing movement as well. READ MORE
The way out of a low mood is to move. Too often, exercise is primarily understood as a weight-management tool – the psychological effects being a bonus.
I suggest you flip it: Frame exercise as a mood-management tool with everything else being the bonus.
According to Dr. Patrick Smith, chief executive officer of the Canadian Mental Health Association, physical activity is increasingly a vital component in treating mental-health disorders. It helps reduce anxiety and depression and it reduces tension, fatigue and anger, as well as enhances self-esteem and social bonds. READ MORE
There are many things we do in life that we just cannot negotiate. Whether it’s going to work every day, picking up the kids from school, or a simple family tradition that is a must for you, there will always be things we prioritize. For many, unfortunately, exercise is not one of those things. Exercise is sometimes not seen as a necessity and if one can get away without doing it for the day, they will. READ MORE