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Kathleen Trotter Personal Trainer
Happy August!

The summer is coming to an end — how is that possible?  My #GrowthMindset lesson? Next summer I need to prioritize cycling in the country. I did not get on my bike enough this year! Now, don’t get me wrong...I am sad that the summer is coming to an end...but not that sad....my cheery side says “#AttitudeOfGratitude — only 20 Fridays before Xmas.” #PocketOfJoy
 


July was a busy month. I completed my Level 1 Life Coaching certification, hung out with Elvis in Elvis land, AND still managed to keep up with my media work. The thread that ran through much of my work? “How to enjoy summer AND stay active!” In both my BT Montreal and my Rogers Ottawa segments, I outlined how to pack a “gym in your suitcase.” In a Huffington Post column I discussed how you could Find Your Fit — no gym required. In a Flaman blog I outlined how to stay fit at the cottage, and in my Sweat Test column for The Globe and Mail I reviewed outdoor boot camps.



The piece I am most proud of had nothing to do with summer-specific workouts. Instead it focused on the connection between motion, mental health, and overall well-being. The main take-away is action before motivation. Don't work out only when you already feel good. Be active to feel better. Decide to take control. You are only ever one workout away from a better mood! This piece might possibly be the column I am most proud of EVER :-) Take a read.
 
Also in this month’s edition, a detailed — and fun — cottage workout plus a recipe created by my favourite naturopath Penny Kendall-Reed. 


Podcast of the month
        Fit Chicks

I had a thought-provoking discussion about lifestyle, health, and self-worth with Amanda of Fit Chicks. I will never forget filming this podcast. I was looking out over the mountains in Banff!


Workout of the month
        Cottage fun

Cardio workout

  • Warm-up by treading water for 2-5 minutes.
  • Then, alternate 50 flutter kicks holding onto the dock with 1-2 minutes of vigorous treading water. Repeat 2-5 times.
  • Next, put on a flotation device or wrap a pool noodle under your armpits so that you stay upright in the water. Do 10 jumping jacks, 10 high knees, and then 10 cross-country-skiing motions (mimicking the motion of cross-country skiing). Then, pyramid the repetitions. Do all the moves for 20 repetitions, then 30, then 40, and finish with 50.
  • Finish by doing 5 to 20 minutes of lengths to and from an object that is a safe distance from your cottage's dock (and only if it's safe to do in your particular lake).

On the dock

  • Finish the workout with a superset of front plank and V sit. Do both exercises for 20 seconds or longer. Take a 30 second rest. Then repeat.
  • Front plank: Balance on your forearms and your toes. Keep your shoulders over your elbows. Don't let your lower back round or arch. Hold for 20 seconds to one minute.
  • To make it easier, do the exercise from your knees. To increase the intensity, while in the plank position keep your hips still and place your right and then your left hand on the dock, so you are now in a push-up position. Return to the plank position. Do 10 reps and alternate the hand you place down first.
  • V hold: Sit on your bum. Lean back 10 degrees, back straight and core engaged. Hold for 10 to 30 seconds. To increase the intensity, raise one or both of your legs.

For more fun cottage workout ideas check out this past Flaman Blog.


Recipe of the month
        Zucchini loaf

Try Penny’s yummy — yet nutritious, low-carb, and high-protein — zucchini loaf.



Ingredients

  • 1 cup raw shredded zucchini
  • 1 ¼ cup almond flour
  • 2 tsp cinnamon and ½ tsp nutmeg
  • ¾ tsp baking soda
  • 6 tbsp of egg whites
  • 2 tbsp of coconut oil or MCT oil
  • 2 scoops of vanilla protein powder

Instructions

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

Enjoy!

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.
 


 

Contents



Coming up in September…
Join me at the Indigo Eaton Centre on September 13th from 12-2pm. I will be signing copies of Finding Your Fit and answering all your health-related questions.

Join me at the Woodside Square Library on September 27th at 7pm. I will be discussing my book Finding Your Fit and teaching you how to connect the dots between wanting to get into shape and actually getting into shape. 


 Find Kathleen on Facebook Follow Kathleen on Twitter

Kathleen's Media Updates


6 tips to stay healthy at the cottage


Can you target ‘problem areas’ with your workout?


Fun outdoor exercises

Public Library List of Events



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

EPISODE #57: Finding your Fit with Kathleen Trotter


Experts share how you can keep moving with a busy schedule


9 weight-loss tips that actually work


The Globe and Mail: Sweat Test: Outdoor boot camps are fun, but may not be the ideal workout


QC Travel Adventure 2017 Summer  


Why the salad is queen of the 'unhealthy healthy foods'


A 77-year-old former nun has set a record for powerlifting — now she wants to beat it


Workout in a suitcase: Pack a “gym to go”


Workout in a suitcase: Pack a “gym to go”


This is how long you’ll need to work out to burn off your sweet summer treats


This is how long you’ll need to work out to burn off your sweet summer treats


8 steps to stay healthy on your next flight












 


 
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