Cheryl Pattyn
Cheryl Pattyn

Working Out on an Empty Stomach!?

Should I or shouldn’t I exercise on an empty stomach??  It is a debate with no real end in sight, but hopefully today’s article will shed a bit of light on the situation so that you can make a well informed decision for yourself.

The two most important points about exercising on an empty stomach are:
1) Improves your insulin sensitivity. Your body releases insulin every time you eat to help absorb the nutrients from your food. The hormone then takes the sugars out of your bloodstream and directs them to your liver, muscles, and fat cells to be used as energy later on.
The problem is, eating too much food and too often can make you more resistant to insulin’s effects. And while poor insulin sensitivity can increase your risk of heart disease and cancer, it also makes it harder to lose belly fat.
If you exercise in the morning after eating breakfast, it may be harder to burn fat, as your body is producing insulin after eating.
2)  One of your TOP fat-burning hormones is called Growth Hormone. The problem is, once you reach 30 years of age, production of this hormone rapidly declines. That’s a problem, because when this hormone is present in your body, it attaches to your fat cells and literally SHRINKS them.
And it directly reduces your visceral belly fat, which is the most dangerous type of fat on your body, causing a multitude of diseases like heart disease and more.
However, when it comes to insulin and growth hormone, your body can only produce one at a time.  So if you eat first thing in the morning, growth hormone production comes to a screeching halt, and insulin takes over to absorb the nutrients from your food.
If you exercise on an empty stomach, even if it’s just 4 minutes long, your body will not only continue to produce fat-burning growth hormone, but production will SKYROCKET because of the short bout of intense exercise.
Here’s the main point….
Do what works BEST for you. If exercising on an empty stomach makes you miserable, then don’t do it.  Having some fruit or eggs before your workout obviously isn’t going to ruin your results…just stay away from the cereal, bagels, and muffins.
But if you’re looking for a powerful extra edge, and can handle pushing breakfast back a few hour then give this a shot for two weeks and see how it goes.
Burn PURE FAT First Thing in the Morning
The 5-Minute Morning Burn routine…
This is super-short and designed to jack up your growth hormones, making it EASIER for you to burn belly fat throughout the rest of the day….  You can even do this after you wake up and then do your full workout later in the day!
5-Minute Morning Burn
    * Jump Rope or Fake Jump Rope Jumps – 2 minutes
    * Dive Bomber Pushups – As many reps as possible in 1 minute
    * Clock Lunges (GET LOW!) – 1 minute

And if you have a little extra time, you can repeat this 2x for a total of 3 rounds.So now you know and can make an informed decision for yourself.

Let me know what you decide!

Cheryl Pattyn
Cheryl Pattyn

What to Eat after an Injury!

njuries happen. The question is: after they happen, how can you help the body heal?

For most athletes and fitness professionals, the idea that nutrition can play a powerful role in injury recovery makes perfect sense. Yet when injury strikes, very few know exactly how to use nutrition to improve healing.

In this infographic we’ll show you some best practices for using nutrition to dramatically speed up the injury recovery process.Nutrition for Injury Recovery

Cheryl Pattyn
Cheryl Pattyn

Are Natural Sugars Better Than Refined Sugars???

Are “Natural” Sugars Any Better Than Refined White Sugar?

Although the harmful health effects of sugar are now indisputable, we are still eating an incredible amount of it.

In fact, the average American consumes three pounds of the sweet white poison per week! And it’s easy to understand why, sugar is addictive, with some brain scans suggesting that it’s just as addictive as drugs like cocaine.

In light of this knowledge, many people are attempting to choose a “healthier” sugar, opting for the more natural sugar options at the grocery stores. You’ve probably seen many of these yourself. So what are these natural options—and are they any better for you than refined white sugar?

Here’s what you need to know:

Refined white sugar: You probably know this already, but it’s worth repeating. Refined white sugar is completely stripped of all nutritional value, and provides only empty calories. Furthermore, more than 65 percent of the white sugar available commercially is made from GMO sugar beets. Avoid it at all costs!

Brown sugar: Commercial brown sugar is nothing more than refined white sugar with some molasses added back in for color and flavor. Don’t be fooled by the color or claims. It’s just as bad.

Evaporated cane juice: Made from sugar cane (as opposed to sugar beets), evaporated cane juice is slightly less refined than white sugar, and therefore retains more color, flavor, and nutrients from the sugar cane. But really the only difference between commercial evaporated cane juice and white sugar is that the former goes through one less step of refinement.

Raw organic cane sugar: This type of sugar is less processed than refined white sugar, and still contains some of the original nutrients present in cane juice. These include amino acids, minerals, vitamins, and even some antioxidants. Because it’s organic, you also won’t be exposed to the pesticides present in commercially grown sugar. So, while obviously a better choice than refined white sugar, remember that it’s still SUGAR and should be consumed in minimal amounts.

sugarCoconut sugar: Coconut sugar is harvested from the sap of the coconut plant through a very natural process of extracting the juice, and then allowing the water to evaporate. Process-wise, it is one of the most sustainable methods of sugar production, and the product also contains a small amount of fiber and other nutrients. Coconut also contains a lower percentage of fructose than the other sugars listed, which perhaps makes it slightly healthier than the other options.

Other than the different types of sugars discussed above, there is one “sugar” that — in its raw form — contains a highly concentrated dose of vitamins, minerals and other nutrients that help nourish and revitalize your body.

If you guessed honey, then you’re absolutely right. For we’ve all heard about how honey is a remarkable substance. We’ve heard about how it “doesn’t go bad”. Or about how archaeologists found unspoiled, 2000-year-old honey in an Egyptian tomb.

Honey contains a concentrated dose of vitamins, minerals and nutrients that nourish and re-vitalize your body. And it possesses unique antimicrobial properties that help you fight off infections.

honey jar

Throughout history, honey has been used to treat…

  • Coughs
  • Wounds
  • Indigestion
  • Skin infections
  • Fatigue
  • Flu’s
  • Burns
  • And more!

Hippocrates (the father of modern medicine) used honey as a treatment for pain, dehydration, and fever. And this isn’t just some “folk remedy” discredited by modern science either. Researchers (in thousands of peer-reviewed papers) continue to uncover just how healing honey can be.

However, honey still has a very high sugar content (70%-85% depending on the type of honey you get.) And as just about any health official will tell you, sugar is a major cause of obesity, diabetes, and all the other chronic illnesses we see in abundance today.

So shouldn’t we avoid honey despite its antimicrobial and nutritional properties?

You’ve probably experienced just how rapidly most sugar burns in your body — how it gives you a sudden surge of energy followed shortly by a complete crash.

honey 2

Yet when you eat honey, you don’t get that same “high/low effect”. Instead you get a slow, even burn of energy — which you can put to use for things like working, playing sports, or spending time with your family.

That’s because all the extra enzymes and nutrients in honey not only help the body rebuild itself — they also regulate how the body uses the sugar.

It’s kind of like the flame on your stove, contained and controlled by the burner, valves, and the rest of the stove, you can safely use the fire for cooking.

But take that flame out of context — by putting it on your living room floor for example — it can quickly burn out of control and cause all kinds of damage.

In the same way, sugars eaten outside their normal context of whole, complete foods run riot in our bodies — leaving us exhausted, overweight, and sick.

So the bottom line is, when choosing a sweetener go for the liquid gold HONEY and if you can buy it locally from a bee farmer then even

(From the office of Dr. Joshua Levitt)

Cheryl Pattyn
Cheryl Pattyn

DO NOT Exercise for this Reason Only!

Coming off my test group with the Little Black Dress Challenge that is officially launching Oct 19th, I looked back at what the goals were of the ladies who handed their trust over to me for 6 weeks.  

I am grateful, that all of them had realistic goals that were not based on some unrealistic “ideal picture” that they had in their head for their end result.  Some had number goals with the scale, some just wanted their pants to fit better and to have more energy, others just wanted a kick start back towards a healthier lifestyle.

I am very happy that none of them, in my opinion, stated “this” for their goal(s) as I believe it to be one of the WORST reason to an exercise or nutrition program. 

Do you may have photos of fitness models and/or actors taped to your bathroom mirror or pinned to your cubicle wall at work or on a vision board, or perhaps you have an entire pintrest board dedicated to “I want to look that like”, someday.
“I want to look like that!” is what you keep repeating to yourself in your mind.
You see and want 6-pack abs, chiseled arms and a tushy you can bounce a quarter off of. You want that.
Now look, if you want 6-pack abs, that’s fine. I’m not here to change your mind. What I do want to do is encourage you to achieve your own “celebrity status”. In other words…

Don’t focus so much on becoming someone else, that you forget tobecome a better version of yourself.

Because if you do that, you’re missing the point of starting any diet or exercise program.
Imagine yourself leaner, healthier and with abundant energy as you look in the mirror every morning. That’s way more powerful than any random celebrity that you’ll probably never meet.
At least with the mirror, you’ll meet with that reflection EVERY day… and so will your family and friends.

Something to think about as you continue your journey.

Cheryl Pattyn
Cheryl Pattyn

Pain Free Movement

Whatever workout you have planned for today, take a moment to ask these simple questions along the way:

  • Is this movement appropriate for me?
  • Is it painful?
  • Does this feel safe?

No Pain, No Gain???

As you consider these questions, keep it simple. Pain is always a yes or no question. We tend to qualify and discount pain with “it hurts a little, but once I run through it a bit, it starts to feel better” ; “it doesn’t hurt that bad.” ; or my personal favorite “No pain, no gain.” It is a dangerous game to “push through pain.” The mantra of “No pain, no gain” is often what many people say right before they injure themselves. I prefer “No pain, all gain!”

Pain is the best coach you will ever have… if you listen.

Ask yourself these questions, really listen to your body, and honor the answer. If you’re feeling pain, tune in and listen to why.

  • Is your body asking you to stop?
  • Is your body telling you that this movement isn’t appropriate right now?

Be present with what you are experiencing in this moment. If your body is telling you to stop, then stop, and find a non-painful movement or exercise that feels safe. Painful movement is not healthy movement.

Your Mindset Matters with Pain:

Where do your decisions to move come from? Most of us choose to move based on where we are emotionally. If we are operating from a place of self judgement, anger, or insecurity, we are far more likely to ignore pain, push it too hard, and/or experience greater physical injury.

For example, the person who goes for a run because they think they are not good enough–they are not operating from a foundation of love, honor, or respect for their body. They are punishing themselves. Every step they take reinforces the mindset of “I don’t like myself.” They are more likely to not only ignore a painful condition, but to push even harder in spite of it. How will this feel over time? They are not moving away from self-loathing by working out. They are reinforcing it. Every painful step drives the self hate deeper. This person may look incredibly fit and healthy on the outside, but every time they look in the mirror, they see someone who is less than.

If you judge yourself harshly, you are less likely to listen to your body. Every movement or exercises decision you make from this place of self judgement reinforces a negative mindset and sets you up for potential pain and injury. These injuries are your body’s way of saying pay attention now! Injury will stop your progress directly in its tracks and drive you deeper into self-loathing! Even worse, it will affect how you recover from injury. You will be more likely to do too much too soon and fall into the injury cycle.

When we are operating from a foundation of loving, honoring, and respecting our body, we make healthy movement decisions around our health and well being.  Changing your mindset will make a big difference in your experience and your outcome.

Healthy Pain-Free Movement

Is there a pattern of self-judgement playing out in your fitness activities? Shift into a mindset of love, honor, and respect and use these simple questions to check in with your body throughout your workouts. Making a habit of tuning in this way will set you on a path to engaging in healthy movement that makes you look and feel fit and healthy on the outside as well as on the inside.

Cheryl Pattyn
Cheryl Pattyn

8 Ways to Fight Belly Fat

Here are the tips:
1.Break a Sweat:
Adding muscle tone is your best defense to hormonal weight gain.  You’ll need to work harder and smarter than when you were 20 but it is with this in mind that I design my boot camp workouts.
Your metabolism decreases about one per cent every year after age 30 so intensity and strength training is super important.  Muscle burns more calories than fat, even at rest so build that muscle.
2.Move it to Lose it:
Your cells actually become less efficient at releasing fat after age 40.  Get active and stay active. Stand and walk as much as you can.  Try pacing when you’re on the phone or consider a standing desk if you spend a lot of time with paperwork or at the computer. The more your body is in motion, the more calories you burn.
3.Control Your Portions:
I know, who wants to hear this? But it’s a fact that by the time you hit menopause you may have had up to 20% reduction in your metabolism.  You may not need to eat the same way as when you were in your 20’s. Choose a smaller plate, measure your portions exactly, do what you need to do to get in touch with your actual hunger so that you’re not eating out of ‘habit’.
4.Add Healthy Fats:
Olive oil, coconut oil and coconut products, nuts, avocados are all good fats and super tasty.  Adding fats to your diet is a great way to get that feeling of fullness and flavour.
5.Watch Your Snacking:
You may eat healthily, but how often and how much are you snacking? Late afternoon or after dinner hour mindless nibbling can add up. Consider extra glasses of water or green tea and then clean your teeth.  If you’ve taken in adequate calories for the day, then it’s boredom and not hunger that’s causing your snack habits.  NOTHING tastes good mixed with toothpaste, so brush your teeth and call it a day.
6.Variety is the Spice of Life:
Your body is an energy sparing machine.  It’ll do whatever it can to “adapt” to any movement.  You NEED to change up your workouts every 4-6 weeks.  When you do, you’ll keep any belly fat guessing and see faster results than just sticking with the same old, same old.
7.Get Your Zzzzz’s:
Insomnia is a common symptom with age. Tiredness can impact the efficiency and motivation of your workouts and have you reaching for sugary foods and caffeine for that much needed energy boost.  Find a schedule that allows you some winding down time and your 8 hours of rest.  
8.Control Stress:
I know this is easier said than done. As you know, stress increases the belly fat storing hormone, cortisol, so do your best to keep stress to a minimum.

That’s it – easy tips (to read), putting them into motion on a consistent basis will help YOU say GOOD BYE to your belly fat.

Cheryl Pattyn
Cheryl Pattyn

How Many Reps???

You’ve almost certainly seem them, maybe you’ve even committed it to memory. Rep range charts are to lifting weights as cooking temperature charts are to grilling. If you’ve never seen one, allow me to be your first:

vary your rep ranges - Google Docs

The general idea behind these types of charts is misleading – Low reps for strength, high reps for muscle, conditioning, or no results depending on who you ask.

This chart though is not without value. If this is the first time you’re seeing it, you’re probably learning something useful today. Low reps with heavy weight tends to increase adaptation to maximal strength, and higher reps with necessarily lighter weight results in more hypertrophy.

Looked at from the logical conclusion, doing 20-rep sets of squats or deadlifts is never going to allow you to realize your potential 1-rep maximum.

Likewise, only lifting heavy singles is never going to allow you to realize your maximum muscular potential.

But memorizing this can be incredibly misleading!

It can lead someone whose primary goal is strength development to never wander past the 5th rep, and it can lead someone who wants to get jacked to never approach their maximal weight limits.

So the question is what you should do instead?

Do ALL of the rep ranges, some of the time.

The reason for varying your rep ranges is an example of the whole being greater than the sum of it’s parts, or one plus one equals three.

  • Maximum strength potential can’t be achieved without maximizing the physical size of the levers acting on the muscle. All else being equal a bigger muscle is stronger than a smaller one. This can not be achieved by training only low repetitions for “strength”.
  • Maximum hypertrophy potential can’t be achieved without eventually moving bigger weights to increase mechanical tension. Only lifting for “hypertrophy” by keeping reps high and weights low will eventually put a ceiling on your strength.
  • Bone is probably best encouraged to remodel and increase in density through heavy loading.
  • Softer tissues like tendons and ligaments are probably best remodeled by higher-rep training.
  • While even just a few high-load singles or doubles of a large compound movement like squat, deadlift, or bench press may fatigue you enough that further productive training of those movements is impossible, high-rep training of pieces of the whole is almost always still possible.
  • High-rep training in exclusivity fails to prepare you in a myriad ways to handle loads at or near your maximum potential. In other words, you specifically adapt to what you do, so if you never work near your limit, you can’t work near your limit.
  • Finally, in term of function – which I am always trying to optimize – training at both ends of the spectrum gives you the widest range of function.

Each of these ends of the spectrum, taken alone, may be beneficial. But together they do so much more.

Anecdotally, I can tell you that the single fastest way to jump start someone’s flatlined progress, if they have always been training in a particular rep range, is to change it up. A seasoned 5-3-1 lifter can start making almost astonishing gains when they start including 8, 12, and 20 rep sets.

So the takeaway of the day is sometimes do a lot of reps, sometimes do one rep.

Cheryl Pattyn
Cheryl Pattyn

Think You Are Tough???

It’s hard to be mentally tough, especially when you feel stuck. The ability to break the mold and take a bold new direction requires that extra grit, daring, and spunk that only the mentally toughest people have.

When Thomas Edison’s factory burned to the ground in 1914, destroying one-of-a-kind prototypes and causing $23 million in damage, Edison’s response was simple:

“Thank goodness all our mistakes were burned up. Now we can start fresh again.”

Edison’s reaction is the epitome of mental toughness—seeing opportunity and taking action when things look bleak.

There are habits you can develop to improve your mental toughness. In fact, the hallmarks of mentally tough people are actually strategies that you can begin using today.

1. They’re Emotionally Intelligent

Emotional intelligence is the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them. Moments that test your mental toughness are ultimately testing your emotional intelligence (EQ).

Unlike your IQ, which is fixed, your EQ is a flexible skill that you can improve with understanding and effort.

2. They’re Confident

“Whether you think you can, or think you can’t—you’re right.” — Henry Ford

Mentally tough people subscribe to Ford’s notion that your mentality has a powerful effect on your ability to succeed. This notion isn’t just a motivational tool—it’s a fact.

People who project confidence to mask their insecurities have false confidence.  True confidence has a look all its own. Mentally tough people have an upper hand over the doubtful and the skittish because their confidence inspires others and helps them to make things happen.

3. They Neutralize Toxic People

Dealing with difficult people is frustrating and exhausting for most. Mentally tough people control their interactions with toxic people by keeping their feelings in check. When they need to confront a toxic person, they approach the situation rationally. They identify their emotions and don’t allow anger or frustration to fuel the chaos. They also consider the difficult person’s standpoint and are able to find common ground and solutions to problems. Even when things completely derail, mentally tough people are able to take the toxic person with a grain of salt to avoid letting him or her bring them down.

4. They Embrace Change

Mentally tough people are flexible and are constantly adapting.

Only when you embrace change can you find the good in it. You need to have an open mind and open arms if you’re going to recognize, and capitalize on, the opportunities that change creates.

You’re bound to fail when you keep doing the same things you always have in the hope that ignoring change will make it go away. After all, the definition of insanity is doing the same thing over and over again and expecting a different result.

5. They Say No

Research conducted at the University of California in San Francisco showed that the more difficulty you have saying no, the more likely you are to experience stress, burnout, and even depression. Mentally tough people know that saying no is healthy, and they have the self-esteem and foresight to make their no clear.

When it’s time to say no, mentally tough people avoid phrases such as “I don’t think I can” or “I’m not certain.” They say no with confidence because they know that saying no to a new commitment honors their existing commitments and gives them the opportunity to successfully fulfill them.

The mentally tough also know how to exert self-control by saying no to themselves. They delay gratification and avoid impulsive action that causes harm.

6. They Know That Fear Is the No. 1 Source of Regret

Mentally tough people know that, when all is said and done, they will regret the chances they didn’t take far more than they will their failures. Don’t be afraid to take risks.

I often hear people say, “What’s the worst thing that can happen to you? Will it kill you?”

The key to balance lies in your ability to transform failures into nuggets of improvement. This creates the tendency to get right back up every time you fall down.

7. They Embrace Failure…

Mentally tough people embrace failure because they know that the road to success is paved with it. No one ever experienced true success without first embracing failure.

By revealing when you’re on the wrong path, your mistakes pave the way for you to succeed. The biggest breakthroughs typically come when you’re feeling the most frustrated and the most stuck. It’s this frustration that forces you to think differently, to look outside the box, and to see the solution that you’ve been missing.

8. Don’t Dwell on Mistakes

Mentally tough people know that where you focus your attention determines your emotional state. When you fixate on the problems that you’re facing, you create and prolong negative emotions and stress, which hinders performance. When you focus on actions to better yourself and your circumstances, you create a sense of personal efficacy, which produces positive emotions and improves performance.

Mentally tough people distance themselves from their mistakes, but they do so without forgetting them. By keeping their mistakes at a safe distance, yet still handy enough to refer to, they are able to adapt and adjust for future success.

9. They Won’t Let Anyone Limit Their Joy…

When your sense of pleasure and satisfaction are derived from comparing yourself to others, you are no longer the master of your own happiness. When mentally tough people feel good about something they do, they won’t let anyone’s opinions or accomplishments take that away from them.

While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt. Mentally tough people know that regardless of what people think of them at any particular moment, one thing is certain—they’re never as good or bad as people say they are.

10. …And They Don’t Limit the Joy of Others

Mentally tough people don’t pass judgment on others because they know that everyone has something to offer, and they don’t need to take other people down a notch in order to feel good about themselves.

Comparing yourself to other people is limiting. Jealousy and resentment suck the life right out of you; they’re massive energy-stealers. Mentally tough people don’t waste time or energy sizing people up and worrying about whether or not they measure up.

Instead of wasting your energy on jealousy, funnel that energy into appreciation. When you celebrate the success of other people, you both benefit.

11. They Exercise

People who exercised twice a week feel more socially, intellectually, and athletically competent. They also rated their body image and self-esteem higher. Best of all, rather than the physical changes in their bodies being responsible for the uptick in confidence, which is key to mental toughness, it was the immediate, endorphin-fueled positivity from exercise that made all the difference.

12. They Get Enough Sleep

It’s difficult to overstate the importance of sleep to increasing your mental toughness. When you sleep, your brain removes toxic proteins, which are by-products of neural activity when you’re awake. Unfortunately, your brain can remove them adequately only while you’re asleep, so when you don’t get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think—something no amount of caffeine can fix.

Mentally tough people know that their self-control, focus, and memory are all reduced when they don’t get enough—or the right kind—of sleep, so they make quality sleep a top priority.

13. They Limit Their Caffeine Intake

Drinking excessive amounts of caffeine triggers the release of adrenaline, the source of the fight-or-flight response. The fight-or-flight mechanism sidesteps rational thinking in favour of a faster response to ensure survival.

When caffeine puts your brain and body into this hyper-aroused state of stress, your emotions overrun your behavior. Caffeine’s long half-life ensures you stay this way as it takes its sweet time working its way out of your body. Mentally tough people know that too much caffeine is trouble, and they don’t let it get the better of them.

14. They Don’t Wait for an Apology to Forgive

Mentally tough people know that life goes a lot smoother once you let go of grudges and forgive even those who never said they were sorry. Grudges let negative events from your past ruin today’s happiness. Hate and anger are emotional parasites that destroy your joy in life.

The negative emotions that come with holding on to a grudge create a stress response in your body, and holding on to stress can have devastating consequences (both physically and mentally). When you forgive someone, it doesn’t condone their actions; it simply frees you from being their eternal victim.

15. They’re Relentlessly Positive

Keep your eyes on the news for any length of time, and you’ll see that it’s just one endless cycle of war, violent attacks, fragile economies, failing companies, and environmental disasters. It’s easy to think the world is headed downhill fast.

And who knows? Maybe it is. But mentally tough people don’t worry about that because they don’t get caught up in things they can’t control. Instead of trying to start a revolution overnight, they focus their energy on directing the two things that are completely within their power—their attention and their effort.

Bringing It All Together

Mental toughness is not an innate quality bestowed upon a select few. It can be achieved and enjoyed.

Cheryl Pattyn
Cheryl Pattyn

Your Body on Caffeine

THIS is YOUR body on caffeine:
Within Seconds: Caffeine is both water and fat soluble so
it’s quickly absorbed in the stomach lining, small intestine,
and shows up later in all sorts of bodily fluids.
10 Minutes In: The caffeine “buzz” kicks in when it attaches
itself to adenosine receptors, which allows natural stimulants
and other endorphins to work their magic without interruption.
30 Minutes In: Caffeine reaches its “peak” as it slows down
your body’s ability to absorb dopamine – a neurotransmitter
that helps you feel motivated, energized, and focused.
1 to 5 Hours Later: Your body realizes it has been drugged,
forcing it to release adrenaline in self defense.
This elevates your heart rate, causes blood vessels to constrict,
and can even increase blood pressure.
5-6 Hours Later: The buzz subsides as your liver breaks down
the caffeine, and withdrawal kicks in.Your blood vessels relax and you may feel a wave of fatigue—

or the onset of a nasty headache.
WOW! And you thought you were just having a little bit of caffeine.

No wonder most of us experience the “afternoon energy slump.”

So you are now saying to yourself “well what else can I have that is going to give me the jumpstart I need/want without the negative side effects?”

One thing you can do to make the transition easier is give this concoction a try tomorrow morning.

Turmeric Latte:
1.5 cups of Almond Milk
1 tsp of turmeric
1/2 tsp of cinnamon
pinch of cloves
pinch of black pepper
pinch of salt
1 TBSP honey

Place all the ingredients into a saucepan and heat until desired temperature  is reached. Whisk occasionally to ensure it’s mixed well.

Another option is the green smoothie and I had posted a recipe for one last week!

Here’s to a coffee free week!

Cheryl Pattyn
Cheryl Pattyn

3 Best Times to Eat Carbs!

3 best times to eat carbs

Well believe it or not, when you consume healthy carbs, like non-processed starches and whole fruits the right way (and even cheat foods on certain days), you should never have to worry about storing them on the body as fat.

And when you use this strategy, not only does it make your plan “sustainable” — it can add a whole another dimension to burning fat. But you can’t just lower carbs all week and then go on a food bender every weekend and expect to keep muscle and lose belly fat.

It’s simply NOT going to work.


You’ll potentially damage or radically alter your metabolism and send your body all the wrong signals and messages for fat-loss.

Carb cycling PREVENTS all of this from happening.

BUT — you have to “time” them properly.

FACT: Study after study shows that over 90% of people who attempt a “low carb” or trendy diet gain all or more of their weight back within a year of losing it.

That’s because most people time their carbs and other foods the WRONG way and they wonder why the scale won’t budge.

Here are 3 carb timing tricks that you can use to prevent carbs from being stored as fat on the body:

1. A good time to eat carbs in early a.m. when metabolic rate is higher and insulin sensitivity is peaking “naturally”. Plus you’ve fasted all night while sleeping so there’s room in the tank to let the carbs in.

2. A better time is 3 to 4 hours before exercise. This will provide sustained energy to prevent muscle loss and prevent the carbs from spilling over because you’re using them as an energy source and to replenish depleted glycogen from the workout.

3. But the best time is post workout. Your muscles are like a sponge that’s been rung dry and they want to “soak up” extra nutrients – especially carbohydrates. This meal should contain your largest carb serving for the day. Just make sure you have some protein with it.

You see, when you understand how to time your nutrients precisely you’ll discover how you can use carbs to master your fat-burning hormones and control your metabolic rate.