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Kathleen Trotter Personal Trainer
December News

Happy 10 days until Christmas (but who is counting??) 

I am finding pockets of holiday joy everywhere ------- my Christmas socks and PJS are out in full force!

One pocket of joy being, my new website will launch January 3rd. We are not talking about simply a few small changes or a facelift. My whole brand has evolved ------ new logo, new content, new photos, new social media icons etc. Here is a sneak peak of a few new photos!

Now, back to the holiday season. December can feel like a health minefield. The trick is - as always - to set yourself up for success. Recent applicable media segments and articles being my KATU Portland interview with Helen Raptis on how to spot “unhealthy healthy foods”, Huffington Post blogs on the pitfalls of knee-jerk health responses, and Eight tips to keep you on track this holiday season here, and a Flaman Fitness blog on how to pinpoint your linchpin health habit.

If your a skier or snowboarder watch my BT Montreal and Rogers Ottawa segments to learn how to get “hill ready”.

Also in this addition, a yummy recipe from my friend and colleague Tara Postnikoff, and an effective and efficient holiday friendly workout. (Do this workout at home when you can’t get to the gym. It is short and needs no equipment, so you have no excuse not to do it). 

Workout of the month
        The minute workout

The Minute Workout provides an intense full-body workout in 20 to 45 minutes, and since you are not married to any particular pieces of equipment, you can do it anywhere. You have no excuse to skip your workout! The more convenient your workout is — especially during the holidays — the better. You are way more likely to do the workout if it is convenient.


  • Warm up for five minutes. Do five minutes on any cardio machine, skip rope, dance around or walk or jog outside.
Main set -- the minutes:
  • Pick four strength exercises and two core exercises. Do one minute of each exercise, followed by one to three minutes of intense cardio. Aim to fit in as many good reps as possible for each strength exercise within the one-minute time frame. Rest for one minute. Repeat the cycle one-three more times.
  • Make your first exercise a "push" exercise. Push exercises work your chest, shoulders and triceps. Try any variation of the push-up or bench press.
  • Make your second minute a "pull" exercise. Pull exercises primarily work your back and biceps. Try bent over dumbbell rows, machine rows or pull-ups.
  • Make your third exercise some version of the squat. Use your own body weight, dumbbells or a barbell. For an extra challenge do squats while standing on a bosu.
  • Make your fourth exercise your "favourite" type of lunge. Try walking lunges, stationary lunges or bosu lunges. For some variety try a "glider burnout lunge."
  • For your two core exercises try any variation of the front plank, side plank or V sit. If you decide to do a core exercise that involves flexing forward — like a crunch — make sure you make your second core exercise an extension exercise like the superman or superwoman.
  • Do the cardio intervals on any cardio machine. If you're not at the gym, run up and down your household stairs, do burpees or high knees, skip rope or dance around.
  • Make sure you cool down and stretch before heading to the shower.

Recipe of the month
        Garlic & Lemon Cauliflower Rice
          By Tara Postnikoff

A lower carb, gluten-free option.


  • 1/2 head of cauliflower, with core/stem removed and washed
  • 2 handfuls of de-stemmed kale
  • 2 tbsp olive oil or olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp chili flakes
  • 3 cloves fresh garlic (optional)
  • 1 tsp fresh lemon juice
  • Place washed and chopped cauliflower in food processor. (if you don’t have a food processor, you can use a mini blender or get chopping). Pulse for 5-10s until everything is the size/texture of couscous.
  • Remove cauliflower from the food processor and add de-stemmed kale to a food processor and pulse for 5-10s until the kale is fully processed.
  • In a bowl stir in the cauliflower and kale together along with the olive oil, lemon juice and seasonings.
Oven Cooking – for a roasted taste, spread thinly on a baking sheet and back at 425 F for 20-25minutes. Stirring part way through.
Stove-top Cooking– if you are in a rush put the cauliflower mixture in a non-stick skillet or frying pan and cook over medium-high heat for about 15 minutes stirring frequently.

Alternate versions (you can get as creative as you want)
Cilantro & Lime Cauliflower Rice
Sub out the garlic and lemon, and add: 1 cup finely chopped cilantro and juice of 1-2 limes
Mexican Fried Cauliflower Rice
Sub out the kale (or keep it if you want)
  • 1 jalapeno, finely chopped
  • 1 tsp ground cumin
  • 1/2 tsp paprika
  • 1/2 tsp cayenne
  • 2 tbsp chopped cilantro
  • 1/2 Spanish onion finely chopped
  • 4-5 cherry tomatoes sliced

About Tara Postnikoff of Heal Nutrition
Tara wants to help you feel better inside and out, succeed and make HEALTHY EATING ACTIVE LIVING™ your new lifestyle. Whether you are just getting started with your nutrition or training or if you’ve been at it for years, she can show you how to realize your health and performance potential.



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