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Happy December!!!


I have something to admit.

I can’t decide what to dedicate my countdown energy to … my book launch or CHRISTMAS!! I am being countdown fickle!! Make sure you have the January 9th book launch in your schedule — come celebrate! There will be prizes … and not just fitness prizes. Chrystal from Bloomiss naturals (www.bloomiss.com) is giving one lucky winner a collection of organic bath and body products!  



Now, I know I love December, but I don’t live under a rock. I am aware that the holidays are often stressful and can wreak havoc on one’s health. Workouts typically dwindle as sugar consumption increases — not an ideal equation! The trick to surviving the holidays is remembering that being active will HELP you manage stress and mitigate those unhealthy treats. Use stealthy (and often fun) fitness hacks to make your workouts a priority. Watch me on CTV Ottawa or Rogers Ottawa to learn a few of my favourite hacks — including sleeping in my exercise clothes.




Also, try to become aware of sugar content. Knowing what is in your food allows for informed choices. Did you know that a protein bar (a seemingly healthier choice) can have more sugar than a Pop Tart? Watch my BT segment to learn more.
 

Looking to pare down workouts over the holidays to “just the minimum,” but not sure which moves can be cut and which are “non-negotiables”? Watch my CHCH segment to learn the 4 moves you should ALWAYS do … December or not December!!
 
Reading more your style? Consider one of the books reviewed on my webpage — I only take the time to review personal favourites. My most recent was A Guide to The Good Life. The Ancient Art of Stoic Joy

The exercise of the month is a “fun” single-leg “hula hoop” deadlift! Talk about multitasking — it works your lower body, core, shoulders, AND balance all at the same time. TRY it!! Also, in this edition, a yummy winter-friendly recipe for butternut squash soup from nutritionist Laura De Sanctis (www.gowithyourgut.org).

Contents




JOIN ME AT MY BOOK LAUNCH JANUARY 9 OR PRE-ORDER AND GET ACCESS TO MY WELCOME PACKAGE! 

KATHLEEN'S MEDIA ROUND-UP
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BREAKFAST TELEVISION
How much sugar is in our diets?
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CTV OTTAWA
How to use the foam roller
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CTV OTTAWA
Match your workout to your job
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GLOBAL NEWS
Craving comfort food? Here are low-calorie options that keep you full
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CTV OTTAWA
Fun fitness hacks
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CTV OTTAWA
Fun fitness hacks​
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FLAMAN FITNESS
Fun fitness hacks​ 
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FLAMAN FITNESS
Curate your perfect home gym — on any budget and for any goal!​
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CHCH
Non-negotiable moves
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ZOOMER RADIO
Make sleep a priority
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KATHLEEN TROTTER
Seventh Highlighted Book: A Guide to the Good Life (The Ancient Art of Stoic Joy) by William B. Irvine
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KATHLEEN TROTTER
Third Pocket of Joy: Chachkas that Make Me Smile … and Saying the Word Chachka!
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FLAMAN FITNESS
7 day fat blasting plan
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GLOBAL NEWS
Cancelling gym memberships: How much does it cost to break up with your gym?
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KATHLEEN TROTTER
Fourth Pocket of Joy: Anything Christmas Related!
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Recipe of the Month

Butternut squash soup


Kindly contributed by nutritionist Laura De Sanctis of www.gowithyourgut.org

This is one of Laura’s “go-to” recipes for the fall and winter!

Ingredients:

  • 1/2 tbsp olive oil & 1/2 tbsp apple cider vinegar
  • 2 garlic cloves, minced  
  • 1 onion, diced  
  • 1-­2 carrots peeled and chopped (optional) 
  • 1-­2 stalks celery washed and chopped (optional) 
  • 1 butternut squash, peeled and diced into cubes  
  • 6-8 cups water  
  • 1/2 cup mung beans (or red lentils) —­ optional but great addition of protein) 
  • 1-­2 tsp salt  

  
Optional (but delicious) additions:  

  • 1-­ to 2-inch piece of ginger chopped  
  • Favourite fall or winter vegetables of choice  

  
Instructions:  

  1. In a large pot, sauté onions and garlic until the onions become translucent. Then add in the carrots, celery, washed beans/lentils, cut up butternut squash, and a little bit of salt and pepper.  
  2. Add in 3-4 cups of water, cover with a lid and let simmer for 20 minutes; add in 3-4 more cups of water until all vegetables are completely soft.  
  3. Once the soup is done, transfer to a blender and blend together until a creamy consistency is achieved (this is optional!).
  4. Transfer to a bowl and add salt and pepper as needed.  
  5. Optional spices to top soup with include cayenne pepper, cinnamon, and/or nutmeg.  


Like Laura’s recipe? Check out her blog at www.gowithyourgut.org
 

Exercise of the Month

Single-leg “hula hoop” deadlift

Single-leg “hula hoop” deadlift 
Stand on your right leg with a weight in your right hand. Hinge forward so that your left leg goes straight behind you — your body will look like a “T.” Hinge at your hips — keep your chest out and core engaged. Keep your left hip forward — it will want to rotate up towards the sky.
 
Engage your right bum to propel you back to standing. Once standing make a big circle — a hula hoop — around your hips with the weight. The dumbbell will transfer from your right hand to your left and back to your right. Repeat eight to ten times. Then switch sides. 
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