Cheryl Pattyn
Cheryl Pattyn

why you need to laugh every day!

Why You Must LAUGH Daily!‏

HUMOR KILLER #1 – Media 

When you sit down today and watch your local news what do you see on the TV? 

Is it heroic stories, comical scenarios and joyful experiences? Nope… 

It’s most likely crime, violence, poverty, death and many other negative things. This is a huge issue because the media is making us believe that the world is a dark and evil place. 

Now, I’m all for being informed as to what is going on in the world. However… 

I would choose to limit your exposure to negative media as you may notice (when you pay attention) a profound effect on your mood when you allow too much of it into your life. 

If you can’t find the joy to laugh, try eliminating or limiting exposure to negative media and instead watch something that makes you feel that tingle of laughter. 

Eventually as the negativity leaves your life you will start to laugh and smile again 🙂 


My friends and family regularly call me the party pooper as I tend to be all business sometimes with very little leeway.   I do my best to see the humour in things and not take life so seriously – this is where my hubby balances me out!  

Many people these days take themselves and the situations that happen to them way too seriously. 

Our culture frowns upon public laughter and it prevents people from being able to express their humor and true selves to the world. So… 

Stop taking yourself so seriously and enjoy your life with a sense of humor.

I am able to do this by letting go of the regimented seriousness we are supposed to have as we age. And… instead, try to see the world through the eyes of a child or 3 in my case.

I’m sure you can remember a glimpse of what it was like to be a kid and see the world through eyes that didn’t worry about what others around you thought. 

If not, just watch any 5 year old and notice how they don’t seem to follow the same thinking patterns as adults do. 

They live lives free from the social constraints that are holding many adults back from fully experiencing laughter. 

Try to put yourself into situations each and every day where you will experience laughter. 

Hang out with a funny friend, watch a funny show, turn on some stand up comedy that you like, listen to a funny podcast or audio program and try to experience a little more humor in everything that you do. 

By creating the habit of laughing each and every day you will boost your immune system, flood your body with endorphins (think runners high) and start taking life a little less seriously.

Here is a moment where I just needed to let it go as my son sat out a game last week at the lacrosse tournament for unsportsmanship behaviour – proud mama moment!

QUICK HABIT RECAP: Laughing daily can boost your immune system, flood your body with happy hormones and give you a greater sense of relaxation and ease in your life. Laugh daily by avoiding too much negative media exposure, taking yourself less seriously and putting yourself into more humorous situations.

Cheryl Pattyn
Cheryl Pattyn

the gift of time

Time is the most precious gift you can give someone, for the simple
reason that you never get back 1 second of time that you spend on
anything that you do.

On average, we get to live on this planet for an estimated 25,550

Each one of those days are counting down right now as we speak, so ask
yourself, how many of your days have already passed, gone, bye-bye?

I challenge you to do the math on how many more days and hours you
have to hit the average life expectancy today

Don’t wait.  Do this now.  It’s important to know this.

Calculate how many days have passed since you were born, the subtract
that number from 25,550 days, and this will give you an average number of
time you have left.

Note: Some of us will get less time, and others may be blessed to get
more time.

By the time I write this newsletter today, I will have spent approximately
1 hour of my time expressing my purpose to you, to inspire you, to
live with the understanding of how precious your time really is.

Imagine if we had a built in year, month, day, and time, timer located
somewhere on our bodies that reminded us, every day, how much time
we have left before God calls us home.

Would you treat your time any different?

I know I would if my time was staring me in my face on a minute
to minute basis. It would definitely be a HUGE reality check of how
precious time really is.



Time is staring us in the face, and it’s time that we all start living.




It’s Your Time To:


*Give your time to people who really want it.


*Make note of how you spend time doing useless things, then fix it.


*Realize how much time you spend on others and not yourself.


*Give yourself the time you deserve to CONQUER/RELAX.


*Note that yesterday is gone, but today is NOW.


*It’s NEVER too late for anything, including looking after yourself!


*Take action on that great idea or diet you have; JUST DO IT!


*Live like you CAN, not like you CAN”T.


*Keep yourself in check and always be on time.


*Treat your time and other’s time like it’s priceless.


Don’t look back, keep pushing forward, no matter how hard
life and time may challenge you. 

I know the time we shared today was NOT a waste, but a
wake up call to start living again.

I pray this will make a positive impact on your life.

Spend your precious gift of TIME wisely, my friend.

Cheryl Pattyn
Cheryl Pattyn

Are you breathing??

Breathing is arguably the most important function in the human body. As I’m sure you know, if you go without it for only a few minutes you will lose consciousness.
So how does breathing affect your overall health and fitness results??

Let’s start with how you breath… 

Most people these days breath shallow as if they are afraid to allow their belly to do it’s job. Watch any baby breathe and see their abdomen expand and contract with each breath. ?

Take this test right now…
??- Place one hand on your chest and one hand on your belly. 
– Take a huge breath in and notice which hand moves out further. 

If the hand on your chest puffs out while the hand on your belly stays still, or even worse goes back, you are breathing in a way that your body will perceive as stressful.
If on the other hand, your belly moves out and your chest stays the same or slightly elevates then consider yourself a good breather. 

There is a powerful reason why breathing is so important… 

You see… your body is governed by 2 sides of the central nervous system, one called the sympathetic nervous system which regulates the “fight or flight” feeling and the other called the parasympathetic nervous system which regulates the “rest and digest” feelings. 

Chest breathing (where your belly doesn’t expand) activates the sympathetic nervous system whereas belly breathing activates the parasympathetic nervous system. Cool eh!
This means that if you spend your days “chest breathing” your body will constantly be in a state of mild stress. This is not good if you want to look, feel and perform your best! 

To fix this, make the habit of spending 5 minutes a day practicing your breathing with one hand on your chest and one on your belly until you are able to feel that your belly is doing the majority of the expanding. 

Then monitor yourself throughout the day by noticing if you are breathing relaxed (i.e. belly) or tense (i.e. chest) and proceed to correct yourself. 

Once you are breathing in your belly spend the 5 minutes breathing while enjoying a walk outdoors. 

This one little fix will give you more energy and make you feel much better throughout your days. But that’s not all… what about the actual air we breathe? 

Being around polluted air is almost unavoidable these days, so instead of advising you to move to the forest, let’s take a look at the best type of air you can breathe. 

Negative ions, are an electrically charged particle (atoms or molecules) that produce profound health benefits. 

As an example, think about how you feel in a crowded space like a packed indoor concert. Although you may be enjoying the music the atmosphere leaves you feeling run down, you exit feeling as if you have a layer of filth on your skin, right???
Take the exact opposite situation… imagine the feeling you get when you walk outside after it rains, or even a thunderstorm, imagine the feelings you get when you are around a waterfall or at the beach, imagine the feeling of serenity you get when sitting around a campfire… 

This feeling is regulated by the amount of negatively charged ions present in the air that you breathe. 

So, instead of wearing a gas mask, try to putting yourself in situations where you can breathe in fresh air.  For example, going for walks first thing in the morning before work or after dinner, taking part in regular outdoor activities like skiing, snowshoeing or trail walks with the family. It will shift your mood and your physiology just through the quality of the air you breathe.?

QUICK HABIT RECAP: The way we breathe affects our nervous system in such a way that it tells us if we are stressed or relaxed. Practice relaxed deep breathing for 5 minutes a day preferably in areas with fresh air (beaches, forests, parks etc.). You can learn this style of breathing by placing one hand on your chest and one on your belly as you practice breathing into your belly while your chest minimally inflates.?

Pretty cool info right? I mean, something you do every single day effects your body’s hormones and stress response! And… you can change it all just by breathing differently 🙂
Cheryl Pattyn
Cheryl Pattyn

Sleep = Fat Loss!

Did you know that sleep is one of the most important functions of the human body? 

It resets your hormones and allows your body the much earned rest it needs to to repair and function optimally. 

You might be thinking, “What in the world does sleep have to do with my overall health and fitness?” 

The simple truth is that if you want to lose fat, be healthy, build muscle or be able to bring it in your workouts, then you need to build good sleep habits. 

Since sleep is so important, here’s a list of sleep tips that will help you optimize your sleep so you can look, feel and perform your best. 

Sleep Tip #1 

First, let’s myth-bust. 

You constantly hear that you need to get 8 hours of sleep. Unfortunately, that isn’t true. 

You see, your body goes through different levels of sleep on a cycle. There are periods of time when you’re just a hair away from being awake and times when you’re so deeply asleep it would take a firecracker on your pillow to wake you. 

For most people, these “sleep cycles” tend to last 90 minutes — give or take a few minutes. If you constantly aim for 8 hours of sleep, you’ll almost always set your alarm to go off when you’re diving down into deeper stages of sleep. 

Instead of waking up feeling absolutely awesome and ready to take on the world, you wonder who glued your eyelids shut and just how many times you can get away with setting the snooze. 

That doesn’t make for a very good morning! 

Instead of aiming for the age-old standby of 8 hours, try sleeping for the following amount of hours: 

MINIMUM —–> 6 hours 
GET THIS DAILY —–> 7 1/2 hours 

Now, I’m certainly not suggesting that you need to get 9 hours of sleep every night. That kind of sleep is more for world-class athletes. 

What I am suggesting is that you get a MINIMUM of 6 hours, aim for making 7 1/2 the norm, and try your hardest to get a few nights of 9 hours occasionally. 

If you wake up feeling great, then you nailed it and found your sleep cycle. If you feel OK but not perfect, test out an 85-minute sleep cycle or a 95-minute sleep cycle instead. 

You’ll know you’ve found your magic number when you wake up feeling great. From then on, aim for getting sleep based on that number and enjoy feeling great every day! 

Sleep Tip #2 

Good sleep isn’t just about quantity; it’s also about quality. 

If you aren’t getting the best sleep each night, it’s time to troubleshoot some of the most common problems. Let’s look at a few different things that can lower your sleep quality and leave you dragging your arse the next day. 

Melatonin is a hormone that drives you to sleep at night. If yours is low, you might end up counting sheep ’till the sun comes up. There are some simple things that might be effecting this happy little sleep hormone. 

Light in your bedroom can reduce sleep quality dramatically. Even a dime-sized fiber optic light on the back of your KNEE in an otherwise pitch black room still decreases melatonin and increases cortisol production. 


That’s right. Your photo-receptors — cells that detect light on your skin — send a signal to your brain that it should turn down the production of sleepy little melatonin. With that little amount of light, the photo-receptors assume the sun is rising and that you want to rise with it. 

When light sets off the process of waking, melatonin drops as cortisol — another hormone that gets your body going — starts to rise. When melatonin drops and cortisol rises, no more quality sleep for you… period!

Knowing this, we should conclude that melatonin obviously likes darkness and makes us fall asleep while cortisol obviously likes light and makes us wake up. Which give you a few tools you can use to make sure each hormone is highest at the right time. 

First, get some room-darkening shades or put a dark blanket up over your windows — especially if you live in the city! 

This will ensure that your happy little melatonin will be tucked in and enjoying the dark. 

Second, reduce unwanted cortisol even further by following these guidelines… 

Cortisol increases in proportion to the amount of electromagnetic frequencies (or EMF’s for short) around you. 

Unfortunately, almost everything in our modern world produces EMF’s — light sockets, electrical outlets, your cell phone and your cell phone charger, wi-fi internet waves, radio waves, etc. 

You can’t get rid of EMF’s, but you can reduce them without turning into the boy in the aluminum foil bubble. 

To optimize your sleep, unplug all the electronics around your bed. Get rid of your bedroom TV, take an hour before bed to read and decompress (this will help the melatonin, too), and make sure your alarm clock and cell phone are on the other side of the room while you sleep. 

Sleep Tip #3 
Do you best to go to bed when the sun goes down and get up when the sun comes up. 

I realize this step may be impossible because of your job, family, or whatever. If you can’t do this right now, no worries. Just follow the above two tips and keep this one in mind for the time when you can use it. 

Think about the way we developed as a species. Did we stay up all night? Did we watch the boob tube (TV) until right before we went to sleep? The answer to both of these questions is an absolute, “NO!” 

Our ancestors went to bed a couple hours after the sun went down and woke up when it came up. 

So, why are we so disconnected with nature’s messages around us? Why do we stay up sometimes until the wee hours watching goofy shows and then complain about being in a brain fog all day long? 

We do it because it’s the way we were raised. I don’t know about you, but when I was a kid, my family watched TV shows together until right before I went to bed. When I got older, I kept the same habit. The problem is, it isn’t a good habit. 

Before moving on, I want you to know I’m not asking you to go to bed at 7pm and get up at 7am — that’s completely unrealistic. 

If you go to bed a few hours after the sun goes down and wake up when the sun comes up, you’ll still get all the benefits. 

Over the course of an average year, following a sunrise/sunset pattern will look something like this (depending on where you live): 

– In the summer you should go to bed around 11pm and wake up with the sun. 
– In the winter you should go to bed around 9:30pm and wake up with the sun. 

If you can roughly follow this guideline and flow through the seasons, you will dramatically increase the quality of your sleep which will help you look feel and perform even better. 

As far as waking up, If you’re fortunate enough to not need an alarm clock to wake up, good for you. Sometimes I have the opportunity of waking up naturally, and I love how great I feel on those days. 

However, I can’t expect everyone out there to shun their jobs and lives in order to optimize their sleep. Simply do the best you can and take advantage of the times when you can wake up naturally. 

Good Luck! Now, go get some sleep! 

QUICK LESSON RECAP: Sleep a minimum of 6 hours a night and aim to make 7.5 hours the minimum. Work on finding your own unique sleep cycle (usually around 90 minutes) and use this when planning a nights sleep. You will know you have nailed your sleep cycle when you wake up feeling great! Sleep in a dark room and avoid electronics for a minimum of 30 minutes before bed. Try to go to bed within 2-3 hours of the sun going down.

Cheryl Pattyn
Cheryl Pattyn

Kill Sugar Cravings With this!

What’s the trick you ask???

Eat enough protein!

Protein is essential for you if you want to get great results. Many people have heard that they need to monitor the amount of protein they take in but very few actually track this vital macro nutrient. 

The best way to make sure you get enough protein is to make a habit of eating it for breakfast. 

That’s right! Eating 30-50g of protein with some high quality fats and veggies for breakfast will reduce your appetite — especially for the sweet foods — and it’ll flip your fat burning switch into overdrive. 

There are two reasons this works… 


A protein-based breakfast stabilizes your blood sugar first thing in the morning. That’s EXTREMELY important when you want to lose fat. 

That’s because chronically high blood sugar levels are associated with obesity, heart disease, diabetes, and more. 

Let me explain… 

When you wake up and eat carbohydrates for breakfast, your body turns them into sugar and your pancreas secretes the hormone insulin to get the sugar from your blood to your cells. 

Much like a real estate agent, insulin’s responsibility is to take the glucose (or carbs/sugar) you just ate and show it a few different places where it can live. House #1 is your liver, house #2 is your muscles, and house #3 is your fat tissue. 

The problem with eating carbs first thing in the morning is that, unless your muscles or liver need glucose — as is the case within 60 minutes of a tough workout — the carbs will most likely choose to live in your fat cells (house #3). 

Then, guess what happens when your blood sugar begins to settle down after a big spike? You crave MORE SUGAR! And you’ll want it in the form of more carbs. 

That whole process effectively traps you in a constant state of craving carbs and sugary foods and never lets your body go into full fat burning mode. Skipping carbs and eating protein for breakfast is a great way to break the vicious cycle. 


A higher protein breakfast will reset your brain’s responsiveness to leptin — a hormone that reduces your appetite. Consistently elevated insulin levels lower leptin and leave you feeling hungrier. 

That means high protein breakfasts not only put you in fat burning mode, they also help reduce your overall hunger on a mental level. Talk about AWESOME! 

The habit you need to form is to eat a high protein breakfast (30-50g) generally within 60 minutes of waking (the only exception is if you follow an intermittent fasting diet in which case consume protein for your first meal). 

If you do this you will have better control of your blood sugar levels and reduce your appetite and cravings for starchy and sugary carbs throughout the day. 

NOTE: If you exercise vigorously first thing in the morning, eat your high protein breakfast directly after your workout and include carbs but minimize fat instead. 

Here’s a few examples of high protein breakfasts you can use: 

Protein Mocha – Use 30g Whey or Vegan Protein With 16oz Coffee and 1 TBSP Grass Fed Butter. Blend In A Blender And Enjoy 

Eggs And Bacon – Cook 2-4 Eggs And 4-8oz Bacon And Enjoy 

Omelet Or Scramble – Use 2-4 Eggs Along With Your Favorite Veggies And Enjoy 

Meat And Nuts – Cook 4-8oz Meat (Breakfast Sausage Is Great) And Add A Small Handful Of Your Favorite Nuts 

QUICK HABIT RECAP: Eat 30-50g protein in the morning within 60 minutes of waking. This will regulate your blood sugar helping you to oxidize more fat for fuel and will decrease your overall appetite and cravings for starchy and sugary carbs throughout the day. If you follow an intermittent fasting diet simply make sure your first meal is higher in protein and if you workout in the morning lower the fat content of your meal and add in some carbs. 

Boom goes another easy habit that will change your life 🙂