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Kathleen Trotter Personal Trainer
March 2016


Happy March! I hope everyone has been making the most of this beautiful weather. The sunshine has inspired me; I think I need to try a new form of outdoor cardio. I plan to attempt rollerblading. Will keep you posted!

This past month has been eventful. Possibly most of note is my appearance on the cooking show The Wheatland Cafe! Anyone who knows me knows why this appearance is noteworthy and also somewhat hilarious; basically I am more of an assembler of healthy food than a chef. Thus, being the guest on a cooking show was absolutely a first. A fantastically fun first, but a first nonetheless!

I am also pleased to share my two most recent Globe and Mail columns. In the first column I debunk common fitness myths. The second column is about the typical ways many of us sabotage our own health success! The best part is, the day this column came out it trended third on the entire site. Yeah!
Last, I want to highlight my appearance on CHCH News Hamilton. I always love being interviewed by Bob.

I am thrilled to once again have Dr. Penny Kendall-Reed as this month's guest contributor. I have the utmost respect for Dr. Kendall-Reed; she manages to seamlessly blend medical knowledge with business acumen, emotional intelligence, grace, and empathy. This month Dr. Kendall-Reed’s article is on stress and weight.

The exercise of the month is a "bridge with toe taps." This is a fantastic exercise for everyone, but especially useful for runners.

This month instead of a recipe I am sharing my current favourite mantra, which is "If your soup is cold you can say it is cold, just don't pout, cry, yell, or punch someone in the face." Curious what I mean? Read more below!  


Exercise of the Month
         Bridge with toe taps


Start lying on your back with your legs bent and feet on the floor. Make sure your feet are parallel and hip-distance apart. Use your bum to lift your hips. Engage your core as you lift your hips. Make sure your lower back doesn't arch. This is your starting position. Hold your hips up and tap your toes 30 times, alternating legs. Lower your hips then lift and repeat two more times.  

Mantra of the Month
Anytime I get frustrated about anything — from not getting to do my planned workout; to a friend letting me down — I give myself a stern talking to. I say, "Kathleen, if your soup is cold you can say it is cold, just don't pout, cry, yell, or punch someone in the face."

Basically, have proportional responses. Don't ignore bad things and bottle up your feelings, but don't act irrationally. Acknowledge that your soup is cold (i.e. acknowledge your problem) without letting the cold soup (problem) become a symbol of everything else in life that has gone wrong. It is just cold soup — warm it up.

Give every feeling, experience, problem, and/or situation their due — but no more and no less than is necessary!


Article of the Month
         Stress and  Weight
         Penny Kendall-Reed
         BSc., ND

The human reaction to stress is designed as a survival mechanism for the body.  It is a complex cascade of hormonal interactions that exert a profound effect on many physiologic systems to help protect us from internal (illness) or external (sabre-toothed tiger) danger.  Unfortunately, in today's world, rather than a single fight-or-flight episode, such as running from a dangerous animal, our body is faced with a multitude of smaller but more chronic stressors such as unstable blood sugar levels, less than 8 hours of sleep, bad traffic or excessive workload.  We also suffer from perceived stress, our mental interpretation of an event, such as a wedding, which causes identical stimulation to our nervous system without ever truly being "dangerous". 

Despite man's many advances, our neurochemical and hormonal reactions to stress, (the Hypothalamic-Pituitary-Adrenal or HPA-axis), have not changed greatly since our caveman days.  Designed for acute stressors that resolve rapidly, our present-day, chronic, low-grade stress results in the continual release of CRH (Corticotrophin Releasing Hormone) from the hypothalamus, that area in the lowest region of the forebrain, primarily concerned with survival.  This chronic secretion causes dysfunction in the HPA axis, desensitizing the hypothalamic and pituitary receptors to negative feedback from adrenaline, noradrenaline and particularly, cortisol. READ MORE

Eating to avoid cravingsThe right mindset is the key to a healthy lifestyleContents

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Kathleen's Media Updates

Make interval training your new best friend!

Top diet tips, from the best fitness bloggers and personal trainers on the web

Wheatland Cafe and Korean Beef Wraps

A few common fitness myths debunked

Quesada health tip of the month

Deconstructing ‘no pain, no gain’ and other fitness fables

How you’re self-sabotaging your fitness success

The right mindset is the key to a healthy lifestyle

Pre- and post-workout nutrition 101

Eating to avoid cravings

Push it!

The most common mistakes people make when doing side planks

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