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Kathleen Trotter Personal Trainer
Happy July!

It is SUMMER—the season to be outside! I am all about drinking up every second of the beautiful weather AND prioritizing interval training! How you ask? With fartlek training! Use fartlek intervals to make effective use of your daily commute, to turn your daily dog walk into a workout, and/or to optimize your lunchtime stroll. See the “workout of the month” section for details!


June was awesomely full — and I am excited because the rest of the summer stands to be just as busy. Probably the most exciting future news is my upcoming series of Toronto Public Library events. The first one is at Fort York Library on July 12th at 7pm. Next is at the Runnymede branch on July 26th at 7pm Please join me — I look forward to answering every fitness and health question imaginable! Learn how to Find Your Fit.
I had the privilege of sandwiching a half marathon in Banff between media appearances in Calgary, Montreal, and Ottawa. I think my favourite segment was Breakfast Television Montreal —I had the pleasure of making Derrick stretch. Tied for second was Rogers Ottawa—I loved throwing the medicine ball at Dylan Black — and Breakfast Television Calgary. While in Calgary I also had the pleasure of being on CTV twice and Global

Oh and my half marathon was spectacular! I am now spoiled for all other races.


Another way to be outside and fit in a few intervals—plus stay cool at the same time—is to organize an aquafit class at your cottage or research an outdoor class in the city. Curious if aquafit is for you? Check out one of my recent Sweat Test reviews for The Globe and Mail.
Also in this issue, a healthy and yummy muffin recipe created by my favourite Naturopath Penny KR. Penny is not only a stellar friend and colleague, but the person I trust with my own heath. Also, I was randomly seated behind her during my trip to Banff, so I feel like it is only fitting that I feature one of her recipes during this Banffcentric newsletter. 

Exercise of the month
        Fartlek intervals

Fartlek intervals are unstructured, and therefore accessible, especially for newbie exercisers. Plus, fartlek intervals can literally be done anywhere, so you have no excuse to skip your workout. Use any indoor cardio machine or do them while you walk, run, bike, roller blade or even swim.

Warm up for 10 minutes. On an indoor cardio machine, pick a random goal. Sprint until the end of the chorus in the song you are listening to or until your favourite character speaks on the TV show you are watching. Outside, pick a random landmark to sprint toward. Any landmark will do: try a stop sign or crosswalk. Once you hit your landmark or your predetermined point in the song or TV show, slow down and recover. Repeat for 10 to 30 minutes. Finish with a cool down and then stretch.

Recipe of the month
        Oat Bran Muffins

This is one of Penny’s “go to” healthy baked goods recipes—it is low carb, high protein, and yummy.


  • ½ cup vanilla or chocolate protein powder
  • 1½ cups almond flour
  • 1½ cups gluten free oat bran (eg, Red Bob Mills)
  • 1, 500-mL tub of plain Greek yogurt
  • 5 tbsp of coconut oil or MCT oil
  • 2 tsp baking soda


  • Bake at 350 until when you stick your fork in it still comes out moist, as they will cook more when they are on the counter.


Penny Kendall-Reed: PKR Health
Penny Kendall-Reed is a Naturopathic Doctor in Toronto. After graduating from McGill University with a B.Sc. in Neurobiology, she earned a degree in Naturopathic Medicine from the Canadian College of Naturopathic Medicine, where she received the Dr. Allen Tyler Award for Most Outstanding Clinician. Penny Kendall-Reed is the co-author of 5 national bestselling books including The New Naturopathic Diet. She appears regularly on television and radio across Canada and the United States, and is a monthly health expert for several magazines including Health and Wellness Magazine and Best Health in Toronto. Currently, Dr. Penny Kendall-Reed is the Director of Natural Therapies at the Urban Wellness Clinic in Toronto.



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Kathleen's Media Updates

4 ways to use a medicine ball

The Globe and Mail Sweat Test: Aquafit may be a low-impact exercise, but it’s far from relaxed

Common mistakes that sabotage your fitness progress

Public Library List of Events

Silence the voice in your head that keeps sabotaging your health

How to train for your favourite summer sport

Cycle your way to improved health

The compassion - fitness connection

This new workout trend is the best way to reach your fitness goals

Work out at your desk

Alternatives to yoga

‘Unhealthy’ healthy food

Eating healthy during summer getaways


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