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!


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

Kathleen's Media Round-Up

Easy fitness tips to do on summer vacation

What types of stretching should you be doing?


The 411 on the Foam Roll

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


Easy ways to increase your protein intake

How to warm up and why you should
Take your workout outside this summer

Finding your cardio fit

Adopting a healthier lifestyle is not a passive process

Why you have to cool down when you work out

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

How to exercise with resistance bands when you travel


Exercise of the Month


July exercise of the month: 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

Lemon-lime sports drink

  • 1 lemon, squeezed fresh
  • 1 lime, squeezed fresh
  • 3 tbsp maple syrup or 2 tbsp honey
  • 1/8 tsp sea salt
  • 750 mL water
  • 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.
view this email in your browser
Unsubscribe <<Email Address>> from this list.

Copyright (C) 2018 Kathleen Trotter All rights reserved.

Forward this email to a friend

This email was sent to <<Email Address>>
why did I get this?    unsubscribe from this list    update subscription preferences
Kathleen Trotter · 110 Charles Street East · Suite 4104 · Toronto, Ontario M4Y 1T5 · Canada

Email Marketing Powered by Mailchimp