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Kathleen Trotter Personal Trainer
May 2014


I can't believe it is almost June. Time really does fly when you are having fun!

This month I had the pleasure of contributing to the Globe and Mail's most recent ebook on running, and attending Paul Chek's Level 2 certification course in NYC. Based on the Chek course I have revamped my assessment packages. I am looking forward to trying all the assessment protocols and exercises that I learned. Thanks NYC for a great time :-)

In this month's featured article I outline my concept of the 'debt / credit' recovery system. If you have ever been plagued with an overuse injury, or wrestle with mild daily aches and pains, this article is for you!

This month's featured recipe is Coconut Crusted Tofu on Roasted Roots and was generously submitted by Tara Postnikoff. Thanks Tara, it looks really yummy!

This month's featured exercise is 'band internal rotations'. Prioritize this exercise if you have weak shoulders, or if you are involved in throwing sports like baseball.

Recipe of the Month

Coconut Crusted Tofu on Roasted Roots
A delicious vegan dinner
Serves 4


  • 1 block organic plain tofu
  • 2 tbsp coconut oil
  • 1/4 cup pumpkin seeds
  • 1 tsp sea salt
  • roasted root vegetables of choice (options here)
  • Place coconut oil in pan and heat
  • Cut tofu into thin squares, or desired shape, lightly salt.
  • Place tofu in pan and let cook for 5 mins per side then flip once lightly browned
  • Add 1/4 cup pumpkin seed and toast in pan
  • Place tofu at top a bed of roasted root vegetables

Exercise of the Month

Band Internal Rotations

Start by attaching one end of a resistance band to a stable object at hip height. Stand perpendicular to the stable object.

Grab the band with the hand closest to the object. Make a ninety degree angle with your arm, palm up.

Without using your chest muscles, or rounding your shoulder forward, bring your hand in towards your belly button. Slowly return to the starting position and repeat fifteen times. Make sure you work both arms.


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Kathleen's Media Updates

Breaking the sedentary habit

Can shows like The Biggest Loser provide healthy motivation?

Work your core with a standing plank

Even the Committed Need to Recommit

Exercising on vacation is easier than ever if you try these moves

Want to get in golfing shape? You'll want to try this great stretch

How do I avoid gaining weight on vacation?

Warm up for your golf or tennis match

Find a Health and Fitness Buddy for Success

Want to Stay Active? Get Out of Body Debt

Want great abs on the go? Try this easy core exercise wherever you are

The Importance of Periodization

I took a break from running. How do I get motivated again?

Fit in this easy exercise with a quick walk to the office printer. Get moving!

Globe eBook - Running

A great exercise for runners and cyclists

How hypermobility is hurting your workout – and how you can fix it

Breathing – and living – easy

Can’t wait until your next spa day? This DIY exercise will tide you over nicely
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Copyright (C) 2014 Kathleen Trotter All rights reserved.

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