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Kathleen Trotter Personal Trainer
August 2015


I hope everyone has had a wonderful, fitness-filled month. I had the pleasure of attending CanFitPro's annual fitness convention. I love this yearly event - I get to learn valuable information and spend time with friends.

I want to share a great quote from Jeff Nichols, one of the presenters, who said, "Sleep is the number one performance-enhancing drug in the world". I absolutely agree! If you want to learn a few reasons for why sleep is so critical, read my blog.

My education continues this September. I am attending a nine-day course in the UK concerning the upper spine, head and neck. I am excited to blog about everything I learn!

This month I want to highlight a few of my Globe and Mail fitness videos. Click here to learn how to do single-leg deadlifts or on this link to learn how to do a chin up.

Lastly, I want to highlight a Huffington post blog. It is a must-read if you have trouble motivating yourself to exercise.

This month's featured health tip is from my Globe and Mail Health Advisory column.

In this month’s featured exercise I teach you how to use a golf or lacrosse ball to roll out your tight and achy feet. 
Finally, this month's featured recipe is for smoked oatmeal. It is courtesy of

Health Tip of the Month
         How to eat well on long road trips

Don't let yourself fall into the trap of "having to" buy unhealthy snacks.

Research healthier restaurants en route, or better yet, pack a cooler full of health snacks.

For longer road trips, locate in advance the grocery stores that you will pass along the way. Make stops to buy fresh fruit, vegetables and prepared deli food. Or, purchase fresh fruit and vegetables from roadside stands. Always have a water bottle so you don't get dehydrated, and use that water to wash any produce.  

If you mindlessly eat in the car when you get bored, download a book or podcasts to keep you entertained. 



Exercise of the Month
         Foot Massage

Start standing with a lacrosse or golf ball under the arch of one foot. Press down on the ball while you slowly roll it backwards and forwards along the arch of your foot. Stop if you feel a knot and put pressure on it. Continue for 30 seconds to one minute, or as needed.

Recipe of the Month
         Courtesy of

Smoked Oatmeal


  • 250ml Oats
  • 2 Garlic cloves
  • 2g Thyme
  • 1½ tbs Salad topper (Creation: dried cranberries, pepitas, sunflower seeds, hemp seeds)
  • 220g Cremini mushrooms
  • 1 Lemon
  • 50g Smoked cheddar
  • 1tsp Nutritional yeast
  • 1-2 Shallots
  • 100g Mixed greens
  • Extra Virgin Olive Oil (EVOO)
  • Salt and Pepper


  • Large pan
  • Small pot and lid
  • Salad bowl
  • Grater

Please read each individual step/sub-step in its entirety before starting that step.

  • Add 2 cups of water to a small pot and bring to a boil. Continue on.
  • Grate the smoked cheddar and set it aside.
  • When the water begins to boil, add  the oats and a pinch of salt and stir for 30 seconds. Then turn the heat to low, cover with lid and cook for approx. 18-20 minutes or until the oats are tender and creamy. Stir every few minutes and continue on.
  • Wipe clean and slice the mushrooms.
  • Peel and thinly slice the shallots.
  • Peel and mince the garlic.
  • Rinse and pluck the thyme leaves from their stems.
  • Wash and zest the lemon.
  • Place a large pan on the stove to medium heat. When hot, add 1tbsp EVOO to coat pan. Then add the mushrooms in a single layer (avoid overcrowding) with a small pinch of salt. Avoid stirring the mushrooms to allow them to colour on one side, approx. 3-4 minutes. Continue on. 


  • Combine the mixed greens, 1tbs  EVOO, ¼ lemon zest, ¼ thyme,  ½ the lemon’s juice, salt, pepper and salad topper in a salad bowl. 


  • Once the mushrooms have browned, stir in the shallots and a little salt. Cook until the onions are coloured, approx.  3-4 minutes.
  • Then add the garlic, remaining lemon zest and remaining thyme and stir until fragrant, approx. 30 seconds. Remove the pan from the heat and stir in the nutritional yeast.
  • Once the oatmeal is done, stir in the grated smoked cheddar cheese.
  • Now combine everything by adding the oatmeal to the veggies in the pan.
  • Add salt and pepper to taste. 


  • Divide the oatmeal and salad between plates.

About Prepd
Prepd solves the daily frustration of “What’s for dinner?” by creating a new set of delicious & nutritious recipes every week. They then source and portion the exact amount of fresh ingredients needed for those recipes. Finally, they deliver everything to your door. All you have to do is cook! 

Their recipes are carefully crafted to allow you to explore different cuisines and expand your culinary skills. Whether you're a novice chef or a Masterchef, their recipes can be a great stepping-stone for you to explore your creativity.


What's New
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Kathleen's Media Updates

Peach Radio: The Art of Wellness

The myth of the fat burning zone

Stealth Workout: The Squeeze Play

Work towards pull-ups with these simple variations

Here's how to keep your diet and fitness goals on track through summer

How to Motivate Yourself When You Don't Feel Like Moving

Get a boot camp workout at home with this single-leg deadlift kettle bell combo

Reaching Fitness Goals

Sleep - your missing link

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