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 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

Posted in Column, Globe & Mail, Health Advisor, Meditation | Leave a comment

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.


Posted in Other Published Articles, Podcast | Leave a comment

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

Posted in Featured Blog, Flaman Fitness, Strength | Leave a comment

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

Posted in Featured Blog, Finding Your Fit, Flaman Fitness, Meditation | Leave a comment

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

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

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

Posted in Column, Globe & Mail, Stretching | Leave a comment

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

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

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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My Instruction Manual Podcast

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

Posted in Cardio, Finding Your Fit, Healthy Eating, Strength, Weekly Videos | Leave a comment

Turn your strength workout into a “brain workout”

Yes, exercising makes you stronger, but it also makes you smarter. Kathleen shares all the details! WATCH NOW

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Turn your strength workout into a “brain workout”

Watch as Kathleen shares how exercise works out not just your body but your brain as well. WATCH NOW

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A new library talk is coming up!

Please join me on November 1 at the Highland Creek Library and learn how you can make fitness a lifelong habit

Posted in Finding Your Fit | Leave a comment

3 new tricep exercises

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.


Posted in Featured Blog, Flaman Fitness, Strength | Leave a comment

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 | Comments Off on Knowing your flavour of self-sabotage is half the battle

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

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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

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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 | Comments Off on Make Daily Movement Non-Negotiable