Cheryl Pattyn
Cheryl Pattyn

Never Eat These 5 foods

5 Foods You Should Never Eat – EVER!

Most people have no idea that these “every day” ingredients are responsible for making you fat, keeping you tired and destroying your metabolism. Some people even still believe that ingredient #2 and #5 are healthy when in reality they’re actually the worst ingredients for your health.
Deadly Ingredient #1 SUGAR

For years the government has wrongly told us that fat is the enemy. They even gave us the low-fat (high-sugar!) fraud of the 1990’s. But if the government’s low-fat diet worked, why are so many people overweight?

This deadly ingredient replaced fat in so many goods, but made us fat and sick. Anytime you have filled your belly with too much of this ingredient and you don’t burn it off right away with intense exercise, it simply gets stored as stubborn fat on our belly, thighs, love handles, and hips.

Unfortunately, our modern diet contains 20 times as much of this ingredient as the diet of our great grandparents. It’s virtually impossible to burn all that off unless you exercise for hours.

Deadly Ingredient #2 GRAINS

Wheat, rice, barley, corn, and even quinoa are high in carbohydrates. Some grains are healthier than others, but almost all of them can lead to too much belly fat. There’s a reason why it’s called “wheat belly”. Too much wheat easily gets stored above your belt and on your hips and thighs.

When you eat grains, your body releases a lot of insulin. This is a fat-STORING hormone and makes it almost impossible to lose inches from your waist. If you eat a lot of traditional bread, pasta, and breakfast cereals made with grains, you’re probably also suffering from a weight-loss plateau, right?  Grains are the BIG reason why most diets fail.

And then there’s the bloating…ugh, the ugly, painful bloating (and sleepy feeling!) that comes along with eating grains. Grains are difficult to digest for many people, but because grains increase insulin, they also make you hungry. It’s a 1-2 punch that makes you feel bad and bloats your belly, leaving you with a snug waistband and an urge to raid the refrigerator. Drop the gains and you’ll drop pounds quickly and easily.

Deadly Ingredient #3 GLUTEN

Ugh, don’t get me started on what gluten can do. According to gut health guru, Dr. Peter Osborne, gluten is responsible for IBS (irritable bowel syndrome), auto-immune diseases, psoriasis, heartburn, joint pains, headache, skin rashes, fatigue, insomnia and even brain fog (and many more conditions).

You might think that you’re safe to eat gluten because it doesn’t make you sick right away, but studies show that one in three people are sensitive to gluten, and that while it doesn’t show itself as celiac disease or leaky gut syndrome, it is almost guaranteed to cause water retention, bloating, and extreme fatigue.

Big food companies love to hide gluten in their junk foods. Gluten is a cheap filler to add to foods and those processed-food pushers poison our food supply with it. After all, they’re not concerned with your health… just their profits.
Deadly Ingredient #4 PASTEURIZED DAIRY

According to USA Today, 75% of adults have severe stomach issues when they drink milk. We simply aren’t cut out to drink milk. Most people don’t have the necessary enzymes to break down dairy products, and that causes painful bloated belly syndrome and adds uncomfortable inches to your waistline.

Worse, most dairy products are addictive and high in calories, just two more reasons that you probably gain weight when you use it for baking or when you add it to your cereal grains or pizza.

Deadly Ingredient #5 SOY

It shouldn’t require an explanation, but again, the government has so heavily (and wrongly) promoted this deadly ingredient. But did you know that over 93% of soy is genetically modified and has one of the highest pesticide contamination rates of any food on the planet? Those two reasons alone are enough for anyone to steer clear.

Soy also blocks production of your thyroid hormone causing your metabolism to slow down and your energy to crash, making weight gain almost automatic.

(Plus, soy just tastes gross…in every form!)

So go through your fridge and pantry and get rid of all or most of the above 5 ingredients, or if you just simply cannot bear the thought of throwing out food, then once it’s eaten don’t replace it.

If you have any questions on this, then don’t hesitate to ask and if it is something that I cannot answer then I will forward your question onto my friend Vanessa Case, Registered Holistic Nutritionist.


Cheryl Pattyn
Cheryl Pattyn

The Triple Threat!

The Triple Threat

Are you  a “balls to the wall” kind of person. “High energy, fast paced, intense, and relentless” would be some of the terms used to describe you?  The life of the party, the little fireball that dominates the room, and the person that never seems to have a bad day versus being the slow, boring, careless person who can kill the energy in a room (we all know one!)

Now, back to the topic of controlling the wild and crazy Type A’s of the world. Now I am not a type A personality,  I lean more towards a type B but depending on the day I can be more full of life some days then others, but it do live and work in a fast paced, high energy, and sometimes relentless industry and I, you, everyone needs to better understand how to control this, or you’re going to be a nervous, exhausted wreck. You’ll eventually experience adrenal fatigue; you’ll be irrational at times; you’ll have a short temper; your mental clarity will become foggier. Basically, if you don’t start to control the highs and lows, the yin and yang, you’ll wreak havoc on your body, specifically your nervous system. Hopefully, by the end of this blurb, you’ll have a much better understanding of what the sympathetic and parasympathetic nervous systems are, and more importantly, have learned some techniques on how to create balance and harmony between the two.

Before we dive into the techniques to control the nervous system, let’s get a clear understanding of the two and how they differ. They’re pretty much the complete polar opposites of each other. If one is hot than the other is cold. If one is morning, the other is night. Check out the table below. This table will help highlight some of the differences between the two.

fight or flight

Looking at the table above, it’s pretty easy to see which nervous system dominates while we’re training. The sympathetic side, hence the nickname, the “fight or flight” nervous system is the driving force behind getting a killer workout in. Thinking about the polar opposites, it’s like trying to workout after a 90-minute massage, or smashing some weights after slamming down a Redbull in about 10 seconds flat. It’s not rocket science here…I’m pretty sure the person slamming the Redbull prior to their workout will have a little better training session, and this is due to which nervous system is dominant at the time.

Training either nervous system will cost some energy and produce a certain amount of stress. Getting that 90 minute massage will still produce a stress response within the system, as will going for a run, hitting the weight room, or simply going for a walk. I don’t want to explain this in too much detail, but simply put…everything we do costs us some energy and produces a stress response.

Stress is stress, and there’s a price to pay for every activity we do.

The first time I heard about the currency analogy and relating stress loads to my bank account, it finally made sense.  Think about your bank account. Have you ever incurred an overdraft fee? Many of us have, at one point in our lives. When this happened, you spent more money than you had in your account. In order to get things back in good standing, you had to add some more money into the delinquent account.

Stress and the human body are kind of the same way. You have only a certain capacity of stress that your body can handle before your account goes into the negative and is in bad standing. Your training intensity, volume, frequency, and other factors will play into your overall account tremendously. If you’re hitting it hard, you’re going to need some extra sleep and recovery time.

The training intensity, volume, and load is money out.

The rest and recovery is money in.

You’ve got to monitor stress if you want to have the best success. Having a terrible day at work can create the exact same stress response as an intense lifting session, so start thinking about all of the stresses going on in your life and ensure your bank account isn’t going into the negative. If it does, you will incur the penalties and this will start to have a negative impact on your health and performance.

Now that we understand that every result has a price, or a currency it’s going to cost us, it’s important to address some of the factors that contribute to the specific training adaptations we are working for. If our bank account only has so much it can give, getting a clear picture of where our money, or energy is going is step number one. This is where we develop the plan, or the processes that we’ll be using to achieve the adaptation/results we’re looking for. Here are some of the factors that will drastically affect the money going in or going out:

FITT Principle:
• Frequency – How many days a week are you going to train? I usually try to keep this number the same. I may adjust what we do based on a number of variables on a given day, but the frequency is steady remains pretty constant.
• Intensity – How hard are you going to train on a given day, week, month, or training block?
• Time – How long are your training sessions going to be? How long will each block of training be? When will you add de-load weeks? These are a few of the factors that I think about when designing a program. Don’t forget that high volumes can drastically affect the body’s bank account, so plan time accordingly.
• Type – I like to think of this as the specificity portion of training. What specific goals do you have? Do you want to slam-dunk a basketball? Run a faster mile? How about deadlift 500 lbs.? Each one of these programs would have a different type of training, and each program will also affect the energy stores differently.

Nutrition: This one isn’t rocket science. I’m not going to get into any specific nutrition information here, but what you put in your mouth plays a major role on your ability to adapt and achieve positive changes from your hard work and efforts. Eat like crap; get crappy results. Putting processed foods and other poor quality choices in your diet and you’ll pull money from that account. Fuel your body with things like grass-fed beef, free-range chicken, quality eggs, fruits, and veggies, and you’ll add money to your account. If you’re not getting the results you want, be sure to address this category and don’t neglect it. Let’s not try and fool ourselves thinking we can out-train a poor diet.

Sleep – This is one of the best, and most important things you can focus on to ensure you’re always working to improve the energy stores in your body and build up the bank account. Getting the right number of hours each night is a good start. If you’re not getting 7-8 hours each night, I’d recommend changing your schedule around as much as possible to make it a reality. Poor, inconsistent sleep patterns will lead to poor, inconsistent results. Be sure to address sleep, rest, and relaxation when your training load goes up. If you’re training more, your body will need to rest more.

Stresses of Life – This category is absolutely IMPOSSIBLE to explain in full detail, so let me get things started so you can reflect on your life and the stresses you face on a daily basis. My daily stresses are going to be different than yours, and yours will be different from the next person’s. We all have outside stresses going on in our life. Some of them are positive, and some of them are negative. Life will happen…and it will generally happen in the snap of a finger. Outside stresses are a constant. They’re not going anywhere. Unless you have some sort of protective bubble to live in, the stresses of daily life will begin to stack up. Since we can’t live in a protective bubble, free from stress, we better learn how to manage it properly and adapt the other stresses in our life accordingly.

Now that we know some of the factors that contribute to depleting our body’s bank account, it would be wise to discuss some of the things we can be doing proactively to help fill the bank account back up. I’m a big fan of using some these recovery strategies. If you are stressed out from work, kids, travel, or countless other variables, then try to use some of all of the categories listed below. These categories are designed to help melt the stress away and restore your parasympathetic side of things.

Here’s a list of some of my favorite methods to work on rest and relaxation:

Meditation – We are all on the go, all day long, every day of the year. When we’re in constant motion, our sympathetic nervous system is in overdrive. We have text messages dinging at us, honking cars, kids misbehaving, and life is going on around us at 1000 kph. Taking as little as 5 minutes a day to add some quiet time can provide you with outstanding results and will start to let your “fight or flight” nervous system start to calm down a bit. Many people struggle with meditation to start with, so I recommend starting with guided meditation. There are some good apps out there for free that will help with guided mediation. Start there and then progress. Eventually, you’ll be able to meditate almost anywhere, shut off the distractions going on around you, and focus solely on your breath letting your thoughts and cares dissipate for the time being. If sitting still for 5-10 minutes is challenging for you, that’s a pretty good sign that a little meditation in your life wouldn’t be a bad thing :)

Floating – Basically, with floating, you’re laying in the dark, complete silence, while your body is floating on top of water. The pod or float tank you get in is filled with a heavy concentration of Epsom salt water. The salt-water concentration is so dense, it makes the body completely buoyant and floating is effortless. You can just lay back, shut everything down, and go into a deep state of rest and relaxation. Floatation tanks used to be called “sensory deprivation chambers.” This lack of stimulus is the primary benefit of floating. You also get the benefits that the Epsom salt provides.  You can just lay there, completely lifeless, and let all your thoughts just melt away. The water is regulated to stay at your own body temperature, so your body doesn’t even have to regulate it’s own temperature. This is about as close as you can get to absolute nothingness, and it’s glorious.  Click here for a London location that does Float Therapy.

Massage – Everyone reading this article probably has a good idea on what a massage can do for you. Going in for a regular massage can help keep the rest and digest system keep going strong. Professional massages and luxurious day spas are very popular and pretty mainstream. I have a few massage therapists that I recommend to clients. Referring them to the right professional is critical though. Even though they’re going in for a professional massage, they could be getting a completely different experience. I have a therapist I send clients to for structural integration, trigger point release, and other specifics that will help that individual get better. Sometimes my recommendation is purely from a standpoint of getting that client to chill out and have another human being touch them. Nothing sexual here, but there’s something powerful about relaxing, shutting off the mind, and having the warmth and gentle hands of another human being touch us.

Active Recovery and Cardiac Output Workouts – Working on rest, recovery, and stimulation of the parasympathetic nervous system doesn’t always have to come from taking a day off of training. It does, however, mean you’ll need to alter what you’re doing if improving parasympathetic actively is a goal of your session. One of the best things you can do to stimulate the rest and digest system is to go for a walk outside in the natural sunlight. There’s something about getting outside and soaking up all the goodness that Mother Nature has to provide…simply put, it’s just flat out good for you. Foam rolling, mobility work, light sled work, and other various low level, low heart rate, low blood pressure skill work are ideal for training your parasympathetic side.

Hot Tubs or Saunas – The use of hot tubs and saunas are great for rest and relaxation, reduced muscle soreness and being in a better mood.

I know that was a lot to digest, so let me give you a quick breakdown on what we just covered.
1. Most people are stressed out. Their sympathetic side overpowers their parasympathetic side. Mr. Yin kicks Mr. Yang’s butt on the regular.
2. There are a lot of variables that affect our ability to maintain homeostasis, or to keep in balance. The exercise program we’re following; the sleep we’re either getting or missing out on; the quality of the food we’re putting into our bodies on a regular basis; the kids kicking and screaming because they want ice cream. Stress is stress is stress! Did you get that? Stress is stress and we need to be aware of that.
3. Try out some of the techniques used to stimulate the parasympathetic side of things. This will help recovery, results, and enhance your ability to train tremendously. If you get good at this, you’ll be able to out-train your opponents without killing your body and mind in the process.
4. Keep studying and learning about this stuff. Learning how to create intervention strategies in and away from the gym will help you get better results…GUARANTEED!

Cheryl Pattyn
Cheryl Pattyn

Are you an overstressed emotional eater???

Are you an overstressed emotional eater???
Putting the needs of others before your own can sometimes feel like it’s just part of the job of being a mother, wife, friend, and family breadwinner.
And slowly, after months or years of neglecting yourself:

  • The jeans that used to fit… feel a little tighter.
  • The sugar and junk food cravings seem much stronger.
  • The exercise classes and gym appointments are postponed, then cancelled.
  • The bathroom mirror and scale are avoided.
  • The stress of yo-yo dieting starts up again.

Some women compared it to a juggling act: every day they struggle to keep all their balls (commitments) in the air. In the process of putting so much time into caring for others, they end up neglecting themselves.

But it doesn’t have to be this way.

You can regain control of your body. You can overcome emotional eating issues. You can show love and appreciation to others while still taking care of yourself.

As the airplane safety video says, you must “put your own oxygen mask on first.”  You can’t take care of others if you’re running out of air yourself.

In this article, we identified the two biggest health-related problems that hold women (and men) back from having the body they want. And then we show you how to overcome them.

Problem #1: You have a complicated relationship with food.

At some point in their lives, many women struggle with overeating and use food to help curb negative emotions. Wine, chocolate, sugar, and other sweet treats beckon and promise a momentary relief.

But once the “food rush” wears off, they’re left with the very same emotional problems—plus a self-defeating sense of guilt.

Of course, many women understand that food doesn’t help resolve “negative” emotions like fear, resentment, anger, or stress—but they still find themselves helpless, using sugar or alcohol as a coping mechanism for emotions that feel intolerable.

Without help, some women even develop a food addiction.

But what if you could step off this merry-go-round of binging and purging?

What most women do when they feel strong negative emotions:

  • Overeat.
  • Feel guilty about overeating.
  • Gain weight.
  • Repeat the cycle.

What you can do to be successful:

  • Break the chain.

Break the chain.

Overeating and food addiction often stem from uncontrolled stress combined with food restriction. If these two factors can be controlled, food addiction might also be controlled.

Dr. Krista Scott-Dixon, curriculum designer and head women’s coach for Precision Nutrition Coaching, has an exercise called “breaking the chain” that she used personally to overcome emotional overeating.

Here’s what she recommends:

“With this exercise, you assume that eating is just the last link in a chain that stretches into your past.

It might feel like you’re hungry now… but is it really hunger?

Maybe you walked past a good-smelling bakery 15 minutes ago and forgot about that. Or maybe something stressful happened this morning. So, link by link, working backwards along the chain of events, start asking yourself questions:

‘What was I doing just now? What was I thinking? Where was I?’

Oftentimes you can uncover the source of negative emotions.”

And what do you do with those negative emotions once you uncover them?  You embrace them.

“If you’re feeling angry or hurt or stressed, give yourself five minutes to be REALLY MAD inside your body,” says Krista.

“Feel the emotion in your body, but try not to over-intellectualize them in your brain. Grit your teeth. Make “grrr” sounds. Squinch your face. Do whatever it takes. And after those five minutes are up, release that ball of anger and let it float away.”

If you ever find yourself struggling with mysterious hunger and feel like you just really want to eat an entire chocolate bar, Krista has a few more tips to help:

  1. Begin by assuming some thought, belief, and/or emotion is driving this urge, even if you don’t yet know what it is.
  2. Look for where your emotions are in your body. “Scan” your body from head to toe, observing any signals or physical feelings you notice.
  3. Observe only. Don’t analyze. Right now you are gathering information.
  4. Wait. Don’t rush to explain things with your immediate response, e.g.“Oh it must be my mother issues because blah blah blah” or “Oh, it must be because I had no protein and only 20 grams of carbs.” If the answer pops up quickly, that’s your brain. Your body is slow and quiet with its signals. You must wait. At least 30 seconds, ideally 60.
  5. Remember that emotions can feel like hunger. Yes, it’s weird. But so is an elephant’s trunk. And Nature has made both of these things possible.
  6. Don’t “should” yourself or rush to judge the feelings. Let them come even though they seem stupid. Just be a little distance away from yourself and observe, like an anthropologist with a clipboard.
  7. If you feel a feeling, ask yourself how the situation you’re in might relate to a perceived threat to your own identity and values. Ask yourself, politely and conversationally, “Oh, OK, that seems important to you? Why?”
  8. When you get a response (again, wait — the body is slow), ask some more.“What’s that all about? Why is that important?” Keep asking, then wait and watch the body’s response. It’s like playing the getting warmer-getting colder game. “Is it this? Hmm, no. Is it that? Ah yes, that seems more significant.”
  9. Give yourself a few minutes to experience whatever emotions you’re experiencing. Check your watch if you need to, and allocate five minutes to this project. Unlike houseplants, ignoring feelings doesn’t make them go away. You might as well turn and face them. Roll around in the mud with the feelings for a few minutes. If you’re sad, cry. If you’re angry, chomp your jaw and growl like a pissed-off baboon. If you’re anxious, run around in circles like Homer Simpson.
  10. Work backwards along the “chain” for more clues. What were you doing just before you felt this? Who was with you? What was happening? What about an hour ago? This morning?
  11. Take 10 deep breaths. Exhale using a slow 5-count. Try to empty your lungs completely. If necessary, release the emotion you’ve been sitting with. Just let it float off, like a soap bubble.
  12. Once you’re done, notice whether your hunger has changed. If so, how? If not, how not?

If you can’t find a private place to do this (e.g. you’re at work, at home with kids running around), sneak off to the bathroom. If you keep the bathroom fan running, nobody will hear you whispering Grrrr!!!!

Problem #2: You have a difficult time staying consistent with your diet, exercise, or healthy lifestyle habits.

This is the motherlode of all problems. According to our research, roughly 65% of women (and likely a lot more) struggle with staying consistent.

And it’s not like they’re complete exercise beginners. Here’s what most women have tried before getting results with us:

  • Weight Watchers
  • MyFitnessPal and other calorie counters
  • Jenny Craig and Curves
  • Popular diets like paleo, juice fasts, cleanses, and low-carb
  • Workout books and magazine articles

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

  • Want to track how many calories you eat? Here’s an app to download.
  • What to know the “best” foods to eat? Read this article.

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.

What most women do when they fail to be consistent.

  • Pick another surface solution to follow.

What you can do to be successful:

  • Make yourself accountable to a program.
  • Make yourself accountable to a person.

Make yourself accountable to a program.

Ideally, you want a program that covers a few bases:

  • It’s been tested with lots of people (so you know it actually works).
  • It’s customizable to your lifestyle (so you can stay consistent and do it even when you’re busy).
  • It’s something you actually enjoy doing (who’s going to exercise if it’s not fun?).
  • There’s something big and positive to shoot for (a pot of gold at the end of the rainbow).

The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.

In fact, most programs do the opposite: they make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and we’re sure you don’t either.

Make yourself accountable to a person.

This tip isn’t for everyone but it can often make the difference between consistently getting great results or succumbing to the pressures of work, family, and social stress.

Personal accountability is more important than personal motivation for one simple reason: no one always feels motivated to go make healthy eating choices.

But if we’re accountable to another person, we’ll actually follow through with the healthy eating and exercise choices we need to look and feel great. And we’ll do it over and over again even when the going gets tough. (And the going always gets tough at some point.)

That’s why the women who’ve had the most success in changing their bodies made themselves accountable to another person.

It could be a friend or workout partner. It could be your spouse. It could be a local personal trainer or fitness expert.

The important thing is that you make yourself accountable to somebody and get the help you need. You have a lot on your plate already; why not let someone else show you the way?

What to do next

Have a complicated relationship with food? Then it’s time to “break the chain.” Follow Dr. Krista Scott-Dixon’s suggestions: discover where the urge to overeat is coming from, feel the negative emotion fully, and let it go. It takes practice but it can be done. And the results can be life-changing.

Struggling to stay consistent? So are lots of other women. Ditch the surface solutions and make yourself accountable to a proven program. And if you want to give yourself the opportunity to have the most success, make yourself accountable to a person, too

Cheryl Pattyn
Cheryl Pattyn

Reset your hormones

This Resets Your Hormones!‏

What if I were to tell you that there’s something that resets your hormones every single day. And… we avoid it like the plague! 

Sounds crazy, however, when you get daily sunshine… your health, body composition and mood will all noticeably improve. Just think about it for a sec… 

The feeling of the warm rays of the sun on your skin… think back to a time that you were totally relaxed, when you were outside on a park bench or on a beach towel relaxing and bathing in the sun. 

Remember how relaxed you felt, remember how great it feels on your skin, like being wrapped in a warm blanket. What a nice feeling, right? 

So why the heck is everyone up in arms about the sun being so bad for you? How could something that nourishes the earth, provides you with heat and at times brings you into a state of total relaxation be bad for you? Well, it’s good and bad, here’s why… 

First off the sun of today is much different from the sun of 1,000 years ago. As we continue to pollute our planet, the ozone layer gets thinner and thinner and as a result more harmful frequencies tend to slip through. ??
Where our ancestors of yesteryear used to get away with 24/7/365 bare skin exposure, we unfortunately cannot. But, there is an easy way to minimize the risk of the harmful rays of the sun…??
Simply avoid going out without clothing or protection during the afternoon hours when the rays of the sun are most intense. 

For most people this will fall somewhere between 11-3pm. This doesn’t mean you should crawl in a dark cave every afternoon, it just means it’s best to minimize exposure (something like 15-30 minutes depending on your genetics) during these hours. 

Secondly, all of the horror stories talking about skin cancer are typically related to the amount of sunburns you have sustained in your life. So, try not to get sunburns or your risk for skin cancer will go up.? 
Now that you know the risks, let’s talk about the rewards… 

Your hormonal cycles are optimally based on natural circadian rhythms tied to the sun’s rising and setting. 

This means if you want to optimize your hormones and get better results, then you need to get some daily sun exposure. Even more impressive is…

The fact that mild sun exposure can decrease the risk of deadly skin cancers and harmonize your body’s circadian rhythms making you sleep better, feel better and ultimately lead to better body composition. 

The reality is… Most people aren’t getting enough sun on a day to day basis, which is why I recommend the following… 

Try taking a short walk first thing in the morning while letting the light hit your skin and eyes. This will help optimize your hormones right out the gates and prepare you for the day. 

In addition to a morning walk in the sun, try eating your lunch outside as 15-30 minutes of afternoon exposure should do more good than harm. If you can get some sun exposure in the later afternoon, even better. 

The bottom line is…. The sun is a lot like exercise. If you don’t get any exposure it can really affect your health. If you get too much exposure your body will be burnt and won’t want to go back for a while. 

But if you do it just right, you will feel great, get healthier, promote better sleep, optimize your hormones and maybe even get a good tan!??
QUICK HABIT RECAP: Sun exposure is critical to optimizing our hormones and circadian rhythms. Shoot for 30 minutes of sun exposure on your skin and eyes each day preferably avoiding the hours of 11-3pm.
Garage Warrior 1453 B High St Santa Cruz, California 95060 United States


Cheryl Pattyn
Cheryl Pattyn



Why???  Why should you identify your inner motivation to be a better, more fit you?

Well, if you have a clear, concise and well-grounded answer to this question, you’ll be able to stick with your exercise routine through good times and bad. You’ll put in the time to study the theory, you’ll put in the time at the gym and you’ll have the motivation to put in an extra rep even when your muscles already hurt. It’ll make all the difference.

On the other hand, if you don’t know your “why,” chances are you’ll start your workout routine, stick with it for a few days or weeks and then fall off the bandwagon when the going gets tough, or life throws you a curveball or you get a hang nail. After all, building a great body takes effort. You need to have the motivation to make it happen.

Identifying Your Why

Start with looking at your fitness goals. Different kinds of fitness goals tend to have different motivations.

Are you just trying to lose some weight? If so, what’s the most important thing you think you’d gain by losing that weight? Is it better health, more energy and a likely longer lifespan? Is it more social acceptance? Or more attention from the opposite sex?

If you’re skinny and want to bulk up a bit, again – ask yourself why. Why is having muscle mass better than having a skinny body? How will your life be different if you had more muscle mass?

Look at your goals and ask yourself: Why do I want my body to look this way? Often times finding your “why” is a matter of looking inward rather than outward.

 Write Down Your “Why”

As the saying goes, “where there’s a will, there’s a way.” To keep your “why” alive, write it down on paper and keep it somewhere visible.

On days when you just don’t feel like getting up to go and train, that piece of paper can give you the push you need to get off the couch and into the gym.

Writing out your “why” also serves another function. Often times when trying to figure out your why, you’ll have a sense for it but not be able to put it into one concise sentence. Writing it out will help you form your why into a more concrete form.

To sum it up, finding your why is one of the most important aspects of being able to successfully keep up an exercise routine. If you have a strong enough reason for wanting to change your body, you can. Just make sure to keep reminding yourself of that reason, especially when times get tough.