home
COVID -19 Sanity Pack
Online Fitness Coaching
- Personal Online Fitness Training
Finding Your Fit
Media
Professional Speaker
- Official Bio
- Segment Options
Blog
Shop
- Cart
- Checkout
Contact
The Minutes Workout

What’s Your Fitness Personality?

Finding Your Fit Weekly Videos

Fitness By Category

Mindset Mix
Nutrition Mix
Workout Mix

Television

Radio and Podcasts

Print

Digital Articles

Segment Options
Workout Tips [Video]
Workout Tips [Video]
Online Training
Registration for Kick Your Ass with Compassion!
Shop
Cart
Checkout
My account
Registration: Kick Your Ass with Compassion!
Online Group Coaching Experience
For RAY
Your Gateway to Posture Normalization
High Intensity Interval Training: Why You Need to Be doing it More
Gondolas, e-bikes & New Year’s resolutions
Choose Happy
Blog
COVID -19 Sanity Pack
Content Draft
test
home
The Minutes Workout
Most popular posts of 2021

Quesada: October tip of the month

It’s the perfect time of year to get out for a walk. Why not take a walk in a park and enjoy the beautiful fall colors!

You might be interested in...

Tags:Quesada Health Tips, Time Crunch, Gym Bunny, Home Body

Leave a Reply Cancel reply

Your email address will not be published.

Comment

Name

Email

Website

Save my name, email, and website in this browser for the next time I comment.

Δ

Over 1200 articles/videos and podcasts!!

Whether you want to read, listen or watch; Kathleen has over 1200 ways for you to make Your Future Fittest Self VERY Happy!!

More Good Stuff

More Good Stuff

Generic selectors

Exact matches only

Exact matches only

Search in title

Search in title

Search in content

Search in content

Search in excerpt

Hidden

Hidden

Filter by Categories

Good Habits

Good Habits

Uncategorized

Uncategorized

Mindset Mix

Mindset Mix

Nutrition Mix

Nutrition Mix

Workout Mix

Workout Mix

Audio

Audio

Article

Article

Video

Video

Blog

Blog

Amazing Book Reviews

Amazing Book Reviews

Newsletter

Newsletter

Living a growth mindset life

Living a growth mindset life

Sanity Pack

Sanity Pack

CS Mindset Mix

CS Mindset Mix

CS Nutrition Mix

CS Nutrition Mix

CS Workout Mix

CS Workout Mix

The mixes

The mixes

CS Intro

CS Intro

Reviews about MY books

Reviews about MY books!

Media

Media

Free Stuff Yes Free

Free Stuff! Yes... Free!

Monday Moves

Monday Moves

Most popular posts

Most popular posts

Find YOUR Fit!!

Your Fittest Future Self Review CTV News New Year Get fit Absolute Advantage Global News gift ideas Breakfast Television Standing Jobs health Canada Q&A Sweat Test The Other F Word Other Published Articles Desk Job brain workout Meditation dog walk Youtube Home Gym bands f*ck perfect Sweat Test Stretching mental health Dumbells Olive Resolutions Sex workout while travelling Soundcloud navigating COVID Toronto Sun FIT CHICKS Chat journalling plank training Golf Pilates Fit after 45 Vacation Over 50 Free stuff right choices Quesada Health Tips BlogTO Healthy Directions FindingYourFIt ELDOA How to Hydration put in the work Fartlek intervals Downright Domestic Time Crunch Personalilty Radio Get Centered Simply Human TalkToMe insp Intervals balance Competitive Gym Bunny Working out at work Wellness Force Osteoporosis / Osteoarthritis blubrry Eligible Magazine CTV News hip flexor Daytime Ottawa HIIT get moving Village Living Globe and Mail brain SHARP Wallpaper Chatelaine Articles issuu magazine Rogers TV feet stretches My Instruction Manual Set Up Systems Featured Tip exercise Book review Goals Breathing stop binging Client Motivation Weekly Videos Huffington Post Blog Jim Brickman I AM Healthy & Fit Manual Labour banded rows Podcast The Health Fix Buzzfeed tune-up ball sleep Rogers TV fitchicks Finding Your Fit 650 CKOM Inspiration Fitness buddy Running Multitasker Stealth Workout dogs Growth-Oriented Beyond the Cheers Time Crunch time journal Sears do you Fitness level Fit Bottomed Girls GLOW the360mag hip mobility Health Advisor linchpin and BNB habits 40+ Fitness beefadvantage over-training Sharp Insider Posture Toronto Healthy Eating Stability Ball Canadian Career Gal Dog play New Year 2018 News The Star environmental control Newsletter The Daily Fray Self-care fun Gym workouts Global News Working out when sick Gym memberships elliptical mobility track your mood Outdoor workouts resistance bands foam roller systems Breakfast Television Home Body Marc & Mandy Flaman Fitness dog walking coaching Monday Moves rows Hacks Review CanFitPro Contests Discover Life Event Tabata Walking yoga have a plan iVillage ABC News New Year 2021 CBC Radio Strength Warm ups and Cool downs Family Treadmill body credit strength vs cardio Setting Goals The Art of Wellness Old Podcast Injury Fitness Goals Woke Wellness Bootcamp Avoid Weight Gain Your Fittest Future Self Intermittent fasting Band workout Cable Machines weight loss Make habits She Does the CIty Shape Magazine Real Hapiness Burnout Zoomer Radio your best today Gym Bunny CKHA 100.9 Canoe different approach healthier you home workout Globe & Mail Fitness Apps Proper technique Best Health Self Talk Mistakes make goals not wishes 30 Day Health Challenge habits feet Favourite Things KYO URUNLTD Newsletter mindset HEAL Talk Radio AM640 Exercise Bands Elevate journaling KOGO AM Pockets of Joy Issues Today Participaction The Tonic Wellness Daily Motivation Core Strength Injury Prevention Witchy Wellness KATU2 Holiday Weight Gain Home Bunny YourWorkoutBook Dr. Jannine Krause Inside Fitness Women Tonic Magazine What I'm Reading QC CHCH Zoomer TV body debt 35 and over vitamins and supplements Leg massage massage Couple workouts Radio MD My Books Featured Review Ask the Trainer Perfection blahblahblahGOWORKOUT doing Cardio kettlebells QC Travel What she said

Official Bio
What’s your fitness personality?
Speaking Engagements
Mission Statement
Testimonials
Newsletter

Fresh Tweets

Kathleen Trotter @FITbyKathleenT·

Some days are just like this!!!!

Kathleen Trotter @FITbyKathleenT·

The “productive pause” is critical for health and life success!! Pausing allows you to put space between “stimulus” and “response”!! Pausing ensures you don’t let your momentary desires derail you from your long-term goals!! #worthalisten #toolstoreachyourgoals

Jim Harshaw, Jr. 🏔@jimharshaw·

Having a consistent healthy lifestyle isn't a walk in the park, but it's possible— and your body will thank you for it. Let's talk about achieving sustainable health, fitness, & nutrition with @FITbyKathleenT. Tune in now. #STFpod #FitnessJourney https://open.spotify.com/episode/153RILfIBQWkj1ZPIaOUf0

Isaac Bogoch@BogochIsaac·

If the link above doesn’t work: https://academic.oup.com/ofid/advance-article/doi/10.1093/ofid/ofac226/6582236

Kathleen Trotter @FITbyKathleenT·

What a double pocket of professional joy!!! I got to chat with @jimharshaw on my original episode AND he uses our discussion on the “productive pause” in this episode!! What an honour and a pleasure!! #podcast

Facebook

Kathleen Trotter

6 days ago

All choices come with a cost. That is not a negative. That is just the truth. There are only 24 hours in a day. You can't be everywhere and experience everything. You must decide what you are willingIf you chose to watch Tv until 2am you can't also be sleeping. If you decide to go to your kid's soccer game, you can't also be going for a run. I am not saying any one choice is "bad" or "good". Context is key. What I am saying is, you must decide what is important to you. You must decide which choices will bring you closer to your goals. If you are not willing to pay the cost you must reevaluate your goals. Only you can judge what is worth it and what is not. Choose the "cost" that you are willing to live with. Align your choices to your values and your goals. Costs include food prep, forsaking alcohol, going to bed early to wake up for an early workout, etc. For some people these costs are worth it. For others, not so much! I have had many people state a goal, then when we go over the steps needed to reach that goal, their answer is “that is not worth it.” The question is, what are you willing to give up?My point is NOT that you “should” be meal prepping or giving up alcohol. “Giving something up” is not synonymous with “a good choice.” My point is—yet again—be an informed consumer. Know what you want, acknowledge what you are willing to do for that goal, AND realize that anything healthy done to an extreme is no longer healthy. The impacts of long-term restrictions are REAL!!For more on the costs of our choices you can check out my blog "Carbs Might ACTUALLY be Your Missing Health Link" which you can give a read at the link in my bio!!linkinprofile www.kathleentrotter.com/2022/04/07/carbs-might-actually-be-your-missing-health-link/ #fitness #workout #nutrition #health #eatright #carbs #dietculture #fitspo #Findingyourfit ... See MoreSee Less

View on Facebook

· Share

Share on Facebook Share on Twitter Share on Linked In Share by Email

Kathleen Trotter

1 week ago

Why are so susceptible to the "snowball effect"? We miss one workout and decide to skip the rest for the week.That all or nothing mindset.Have you ever fallen into this trap? We've all been there! In my latest chat with @tessamarietovar we chatted about when healthy habits become unhealthy, and this is just one of them!!Check out the rest of the episode at the link in my bio for more on the snowball effect and many other health and fitness habits!!linkinprofile podcasts.apple.com/us/podcast/outside-the-studio/id1483077110?i=1000559976747 #fitness #findingyourfit #yourfittestfutureself #podcastlife #podcastalert #podcast #podcastrecommendation #fitnesspodcast #healthpodcast #outsidethestudio ... See MoreSee Less

View on Facebook

· Share

Share on Facebook Share on Twitter Share on Linked In Share by Email

Kathleen Trotter

1 week ago

Today I am going to take you through a fantastic mobility series- YTIs and YWs—four amazing mobility moves for your upper back and shoulders.Lie on the foam roller. Make sure your head and your butt are on the roller.Make sure you are neutral:* No arching through your lower back.* No bum engagement.* Spine engaged.Watch with all the moves you are that you are not losing your form. Follow the moves to complete the letters T, I and Y and then Y and W through arm movements.Breath in. Raise your arms to the centre then let lower to the outside to form a T. The Y is above your head in a Y shape and the I is your arms are in a straight line above your head. Once you do the YTI you move on the the Y Ws. Do 10 of each or alternate through each of them. Lots of options. KEEP YOUR SPINE ENGAGED!And ENJOY!!#fitness #workout #foamrollerworkout #foamrollerexercise #foamroller #findingyourfit #yourfittestfutureself ... See MoreSee Less

View on Facebook

· Share

Share on Facebook Share on Twitter Share on Linked In Share by Email

Kathleen Trotter

2 weeks ago

Had an amazing chat (as always) with @tessamarietovar talking all about "when do healthy habits become unhealthy".This was such a unique and important conversation, we ended up chatting about a ton of topics. If you want more of a teaser, here are the main 5 takeaways to wet your appetitie...5 Key Takeaways1. The reason generic diets don’t work long-term is that they don’t help you connect with your body. Unless you can understand the cues your body sends and the deeper thoughts and emotions around what you think of food, you will always go back to your unconscious beliefs and habits.2. Rigid choices masked as healthy choices are sometimes a survival mechanism. For example, you may feel you have to be extremely strict with your diet - or else people will stop liking you. In the beginning, these rigid choices help you stay happy and alive. However, once you’re in a slightly better place you must reevaluate your choices and ask yourself: how can I make decisions that really serve me instead of serving my fear?3. Disordered eating is not limited to anorexia or bulimia. There are various types of disordered eating that are not popularly known. One example is orthorexia. Orthorexia is being a perfectionist about your healthy ways to the point where healthy habits turn unhealthy.4. 6 types of self-sabotage: (1) perfectionism, (2) snowball effect, (3) I deserve, (4) crying wolf, (5) too busy effect, and (6) trying to be something you’re not.5. You can’t try your best at everything. You don’t needCheck out the episode at the link in my bio!linkinprofile podcasts.apple.com/us/podcast/outside-the-studio/id1483077110?i=1000559976747#podcast #podcastlife #podcastalert #podcastrecommendation #healthpodcast #fitnesspodcast #findingyourfit #yourfittestfutureself #outsidethestudio ... See MoreSee Less

View on Facebook

· Share

Share on Facebook Share on Twitter Share on Linked In Share by Email

Kathleen Trotter

2 weeks ago

Are you unintentional about your health? I know it seems counterintuitive, but the key to healthy living is moving past intention into habits and systems!! Become unintentional AF!!I talked all about "unintentionality" in my latest blog post at the link in my bio, check it out!linkinprofile www.kathleentrotter.com/2022/05/02/flip-the-script-aim-to-be-less-conscious-about-your-health/ #yourfittestfutureself #nutrition #Findingyourfit #Fitness #healthylife ... See MoreSee Less

View on Facebook

· Share

Share on Facebook Share on Twitter Share on Linked In Share by Email

Find YOUR fit today!

© Copyright 2018 Kathleen Trotter | Privacy Policy

General Contest Rules

Design by Smiling Cat Inc

Search

home
COVID -19 Sanity Pack
Online Fitness Coaching
- Personal Online Fitness Training
Finding Your Fit
Media
Professional Speaker
- Official Bio
- Segment Options
Blog
Shop
- Cart
- Checkout
Contact
The Minutes Workout

Get free exercises, journals, recipes and tips to become a fitter you!