book-headshot

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

Knowing your flavour of self-sabotage is half the battle

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

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

The right exercises can also strengthen the brain

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

Posted in Cardio, Finding Your Fit, TV Spots | Leave a comment

The Globe and Mail: How to walk, squat or simply move your way to a better state of mind

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

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

Make Daily Movement Non-Negotiable

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

Posted in Fit after 45, Setting Goals | Leave a comment

8 tips to stay healthy at the cottage

1. DON’T FALL DOWN THE ALL-OR-NOTHING RABBIT HOLE!

Don’t let one unhealthy choice instigate a parade of unhealthy choices — don’t let your unhealthy choices “snowball.” Just because you opted for fries rather than salad, don’t automatically abandon your health goals altogether READ MORE

Posted in Cardio, Featured Blog, Flaman Fitness, Setting Goals, Strength, Stretching | Leave a comment

I am so excited to be part of this! An awesome podcast promoting living a full healthy and happy life! READ MORE

Posted in Other Published Articles, Setting Goals | Leave a comment

The September Newsletter is here!!

newsletterMy September Newsletter is out! It includes my entire Huffington Post Healthy Eating Series as well as a great smoothie recipe for blueberry season, three fantastic tricep workouts and more!  READ NOW!

Posted in Newsletter | Leave a comment

Globe and Mail: Sweat Test: Need to mix up your workout? Try the organized – yet fun – chaos of aerobics

If loud, upbeat music and choreographed “dance-esque” moves – not to mention the potential to trip over your own feet as you turn, twist and often giggle – sounds intriguing, then aerobics might be for you.

If you’re thinking, “Aerobics? The nineties called. They want their workout back,” you are both right and wrong. Aerobics may be past its heyday, but the format is very much alive – with both original and updated versions (like Zumba). READ MORE

Posted in Cardio, Globe & Mail, Sweat Test | Leave a comment

I Thought I’d Hate Meditation — Until I Found My Fit

Until recently I believed I was the type of person who would hate — and suck at — meditation. I was also stuck in my ways. I liked what I liked and avoided what I didn’t.

Then I decided to live by the rule “certainty is the opposite of growth” and to be a more curious and open Kathleen — the “New Kathleen.” (You know the parable about the willow tree that bends versus the stable tree that cracks? My aim is to be the willow.) READ MORE

Posted in Finding Your Fit, Huffington Post Blog | Leave a comment

The “Piggyback Method” of Fitness

Whether you tag on some lunges while playing with your pup in the park or calf raises while doing the dishes — Kathleen provides examples of easy ways to fit in your workouts. WATCH NOW

Posted in Cardio, Strength, TV Spots | Comments Off on The “Piggyback Method” of Fitness

“Piggyback” fitness on to your daily routine

Life is hectic. It can be hard to fit in time for fitness, especially in the fall. Kathleen Trotter is back with some tips and tricks to help you “piggyback” your workouts. WATCH NOW

Posted in Cardio, Strength, TV Spots | Comments Off on “Piggyback” fitness on to your daily routine

The 10 most annoying things people do at the gym, according to experts

Thanks @MarilisaRacco for another fun interview! Love being included in your articles!!
Between work, home life and plain old laziness, making time for the gym can seem like enough of an annoyance in the average person’s life. But compound that with the litany of annoying things other gym goers routinely engage in, and it comes as little surprise that the gym can seem like less a place to decompress and more something to be avoided.READ MORE

Posted in Cardio, Other Published Articles, Strength | Comments Off on The 10 most annoying things people do at the gym, according to experts

80+ Experts Sharing Amazing Tips On Weight Loss And Motivation

I am honoured to be the third expert on this list!!

When you want to skip your workout tell yourself that you have to move for a minimum of 10 minutes, but If you still want to stop after 10 minutes, you can. Shift your mindset. Take skipping your entire workout off of the table. Some movement is always better than no movement. READ MORE

Posted in Cardio, Other Published Articles | Comments Off on 80+ Experts Sharing Amazing Tips On Weight Loss And Motivation

My current favourite core workout

I thrive workout-wise by constantly trying new “fun” workouts. I am somewhat “workout fickle,” but I am okay with that because variety keeps me interested. As … READ MORE

Posted in Featured Blog, Flaman Fitness, Strength | Comments Off on My current favourite core workout

60 Day Fitness Challenge

Looking to get in shape but don’t know where to start? Looking to add some excitement to your regular fitness regime? Want to win some prizes at the same time? If you answered yes to any of these questions READ NOW

Posted in Cardio, Healthy Eating, Other Published Articles, Strength | Comments Off on 60 Day Fitness Challenge

How to Set Yourself Up for Health Success

Kathleen adheres to seven strategies that will set you up for health success. These steps will allow you to understand the dedication that goes into adopting a healthier lifestyle and what you need to do to keep up the momentum. READ MORE

Posted in Other Published Articles, Setting Goals | Comments Off on How to Set Yourself Up for Health Success

Most People Shouldn’t Attempt Low-Carb Diets Like Keto Or Paleo

Sustainable health change occurs not by finding a “perfect” diet — finding is fairly passive — but rather through creating an individualized health “mix.” Creating is active, and health is an active process. To create an individualized health mix, you have to learn about the various nutrition options available and parse out the nutritional guidelines that will work for YOU. READ MORE

Posted in Healthy Eating, Huffington Post Blog | Comments Off on Most People Shouldn’t Attempt Low-Carb Diets Like Keto Or Paleo