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Happy July!!!

Holy forking forks Batman — how is it already the end of July? The summer is almost halfway done!

On a more “sunny” note, my mood is loving the sunshine (like the trainer pun??). Nothing peps me up like the “exercise and sunshine” combo! I was in Denver for a conference on neuropathic pain and I found this T-shirt. Does it not scream “Kathleen”? Exercise is absolutely my “drug” — and exercise combined with the outdoors = double happy drugs!!
 
Read my recent Huffington Post blog to learn how to take your workout outside so you too can get your happy “drugs.” #TrainerHumour!

Or, watch my Global News Kingston segment to learn how to work out at the cottage — pool noodle fun anyone? Want to do some cardio — maybe even outside — but not really sure which cardio option is your “fit”? Check out my recent Healthy Directions article.
 
Are your muscles paying the price for all of your summer fun fitness? Watch my BT segment on the foam roller to learn how to massage out your sore muscles.

Also in this issue is a recipe for a homemade electrolyte drink (“Gatorade” but with less gross artificial colours, etc), generously contributed by Tara Postnikoff, and a fun flow I learned in Denver. (I don’t usually like yoga, but I went to a CorePower Yoga class because I felt I needed a mobility-based workout after sitting on the airplane. The class was actually fairly innovative.) The flow combines mobility, balance, core, and single-leg strength. Enjoy!

Contents

Get more chances to win in my July contest here!
Kathleen's Summer Swag

Kathleen's Media Round-Up


GLOBAL NEWS
Easy fitness tips to do on summer vacation
_______________

THE TONIC
What types of stretching should you be doing?

_______________

BREAKFAST TELEVISION
The 411 on the Foam Roll
_______________

THE TONIC
Get in shape to run don't run to get in shape?

_______________

BREAKFAST TELEVISION
Easy ways to increase your protein intake
_______________

FLAMAN FITNESS
How to warm up and why you should
_______________
 
HUFFPOST
Take your workout outside this summer
_______________

HEALTHY DIRECTIONS
Finding your cardio fit
_______________

KATHLEENISM
Adopting a healthier lifestyle is not a passive process
_______________

FLAMAN FITNESS
Why you have to cool down when you work out
_______________

GLOBAL NEWS
Six-pack abs are even harder to achieve than you think
_______________

FLAMAN FITNESS
How to exercise with resistance bands when you travel
_______________

Kathleenism


Exercise of the Month

"Flow"

July exercise of the month: Flow
FLOW
  1. Start standing on your right leg with your left knee at hip height and hips level. Engage your core and your right bum muscles to balance. Shoulders back.
  2. Place your left ankle onto your right thigh and sit backwards into a single-leg squat/figure-4 stretch. Again, engage your core. If you find balancing hard, make sure to focus on something that does not move.
  3. Straighten your left leg behind you. Keep your left hip rotated down towards the floor so your hips are parallel to ground. Use your right bum muscles to stabilize.
  4. Bend both knees so your left knee tucks behind your right. Hands can go to the floor (or blocks).
  5. Finish by taking a big step back with your right leg into a low lunge.
  6. Repeat the entire sequence three to five times on your right leg, then switch. 

 

Recipe of the month

Homemade Gatorade:
the healthier and less-expensive choice!

Note, if you’re exercising for an hour or less stick to water. Typically, your body only needs the extra sugar, salt, and calories after 60 to 90 minutes of exercise (depending on the intensity of the activity, the heat, etc).
 
This recipe was provided by Registered Nutritional Consultant, Certified Personal Trainer, Triathlete Coach — and my good friend — Tara Postnikoff! Find out more about her on her website heal-nutrition.com.
 

Lemon-lime sports drink

Ingredients:
  • 1 lemon, squeezed fresh
  • 1 lime, squeezed fresh
  • 3 tbsp maple syrup or 2 tbsp honey
  • 1/8 tsp sea salt
  • 750 mL water
Instructions:
  • Partially fill a 1-L water bottle with water, add lemon, lime, honey or maple syrup, and sea salt.
  • Shake well.
  • Enjoy approximately 500 to 800 mL of water per hour of exercise. Don’t like lemon-lime flavour? Try a squeeze of orange.
By Tara Postnikoff
 
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. www.heal-nutrition.com

 
 
 
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Kathleen Trotter · 110 Charles Street East · Suite 4104 · Toronto, Ontario M4Y 1T5 · Canada

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