Cheryl Pattyn
Cheryl Pattyn

How To Beat the Odds in 2016!

Did you set some New Year’s resolutions?

Chances are good you made some last year – and the year before as well.

In fact 45% of American’s make New Year’s resolutions.

But, looking back, how many of the resolutions did you actually keep?

If you’re like most people, not many.  The truth of the matter is that many people set resolutions, but few actually follow through on them.

Why is this? And more importantly, what can you do to ensure that 2016 is different? 

Here are the Top 3 Reasons Resolutions Fail and the Fix.

1. Lack Of Vision

The first reason why resolutions fail is because those setting them don’t have a clear vision. They’re unsure of what it is they want to obtain.

They set a resolution that’s wishy washy so you can’t quite see when you’ve reached it.

Here’s an example.

Let’s say you set the resolution to lose weight.  How will you know when you reach this resolution? How much weight do you want to lose?

Be specific.

A better resolution would be: “I want to fit into my skinny jeans.”

In fact, people who are specific in the resolutions they make are 10 times more likely to attain them that those who are not specific.

Make sure that whatever your resolution is, you can envision yourself in that resolution. If you can’t see yourself obtaining it and living with it, you are suffering from lack of vision.

How to Fix It!

To fix this problem, take some time when setting your resolutions to really determine in your mind what it is you want. It should be crystal clear – no doubts, no questions, no uncertainties.

 

2. No Game Plan

The second reason many people fail with their resolution is because they lack a game plan. When you set a goal, you can’t just dive in and hope that it comes together.

You need a road map to get from point A to point B.

Taking the time to figure out that road map is the best way to ensure that you realize success.  Trust me when I say it’s time well-spent.

How to Fix It!

After setting your resolution, write down all the steps you will have to take to achieve success.  What will you need to do to make it happen?

Creating a series of mini-goals is a great strategy. Plan how you will celebrate each success too!

Don’t leave anything out. The more involved your plan is, the more effective it will be.

3. Lack Of Social Support

Finally, the last reason for not achieving your resolutions is due to lack of social support.

Do not underestimate the power that social support has.

This can be a friend who’s going about the journey with you, your significant other, or a friendly co-worker who checks in daily to see how you’re doing.

This is precisely why my 6 week Challenges and one on one Coaching programs have support built into them for accountability, support and motivation.

Not to sound like a broken record, but my Get Lean in 2016 Body Challenge starts on Monday January 11. So if you’re ready for a step-by-step fat loss plan with unlimited boot camp workouts, delicious fat-burning recipes, and easy meal plans, join me at www.strongerbootcamp.ca

Cheryl Pattyn
Cheryl Pattyn

Did You Survive the Food Coma???

So with all the food, sugar, alcohol and any other family food favourites, there comes a time when you have to reel it all back it, get the sugar out of the system and get food portions back under control.

Today we are talking smoothies and shakes to help shake the sugar habit , boost your immune system back up and your energy levels.

So today we are talking smoothies and shakes to help you get the excess sugar out of your system without to many withdrawal symptoms, boost your immune system and give you energy to tackle your day without the sugar crashes.

My friend and colleague, Vanessa Case, RHN developed a vegan protein blend that goes AWESOMELY in your morning smoothies.  It is a whole food supplement that starts your days off on the right food.

Here is Vanessa talking about her amazing product…

Green ‘n Glo for the New Year!
The Organic Whole Food Vegan Protein I have formulated is a great way to start off your New Year’s Resolution with GREEN N GLO daily smoothies.  But you probably have some questions, so here’s a quick FAQ to get you started.

1) How is your protein different from what I buy at the store?  IT’s FOOD!! and ONLY FOOD! Ohhh and for so many other reasons!  You will not find an organic UNPROCESSED whole food protein on the market.  Trust me, I have tried and infact was frustrated that there wasn’t a good option available to recommend to clients.  So I created my own.  Nothing added, just pure natural goodness properly combined to give you EVERYTHING you need in a daily smoothie without the mess or fuss of multiple bags and supplements on your counter. Whole food nutrition delivers it all!

2) I eat a healthy diet, why would I need this? Oh for so many reasons lol.  Through years of client work, I see some of the major deficiencies in the diet that are keeping people from feeling their best: PROTEIN, FIBRE, GOOD FATS.  Cravings, weight gain, lack of energy, digestive disorders, insomnia, mood imbalance, hormones..etc. are all linked back to these three important components of your diet.  ombine that with 110% of your daily iron intake and WOWZA, its a superpowered addition to your day. No crazy supplements, just whole food nutrients.

3) How do I use it? Oh in so many ways ;-).  With each purchase you get a recipe card for my most popular recipes the Green ‘n Glo Granola Bar and the Green ‘n Glo Power Bites but it is so versatile and SCHOOL SAFE!  Not sure your kids are getting the good fats and protein in their diet, through one of these homemade goodies in their lunch and you’ll be the envy of all the school moms for a safe and nutritious AND yummy snack.  Sprinkle it on your morning omelette, over your salad, dip a banana in nut butter and the Green ‘n Glo for a decadent snack.  It’s so tasty (unlike its chalky competitors!) you can use it everywhere!

If you are still craving chocolate after a few days of binging on it, or sugar in general, I really rely on my Probiotic Infused Chocolate Protein Powder.  It takes just like dark chocolate and can be used in a ton of ways.  For example, mix it with warm water for a hot chocolate treat, you can turn it into popsicles during the summer, little chocolatey protein balls for a quick fix or even a chocolate cake or pudding – oh yeah!!


And of you are interested in buying these awesome sugar busting supplements for your smoothies or shakes let me know and I will hook you up, recipes and all!

Cheryl Pattyn
Cheryl Pattyn

Why You Stopped Losing Weight and How to Fix It!!

I see this all the time in people who have hit a fat-loss plateau.

When you’re training to lose fat, efficiency is the LAST thing you want.

We all like to do the stuff we are good at because it feels good and you look more awesome while you’re doing it.

However, let me set the stage for you…you began your fat-loss training and all the weight training exercises were new and tough. All the cardio was challenging. The diet was rough. And you started losing fat FAST.

Then you started getting into the groove…you learned the exercises and training techniques, you got good at the cardio and could really power through it. Even the diet part was getting easier.

Now, you would think with things going better and better that your fat loss would actually be accelerated.

But then things started to slow down!

To put it simply, You are too efficient…and you keep doing the things you’re GOOD at.

You’re training just as hard…getting stronger. Your exercise technique is smooth. The cardio is tough but you’ve found your stride with it. The diet part is going well.

Is your metabolism slowing down?

You take a few days off and eat more to try and reset your metabolism and then jump back in but things still aren’t moving.

What now?

It’s time to go back to the drawing board and literally go back to when you were BAD at things!

Because when you were BAD at things, everything you did seemed to take more energy. It was inefficient. And in that inefficiency, you burned a LOT more calories…getting the idea now?

Let’s take running, or burpees, chin-ups, push-ups etc as an example as this is a very visual thing. Look at two people…one is a first-time jogger, trying to get into shape. The other is an experienced runner.

Let’s also assume these two people weigh exactly the same so they SHOULD be burning the same number of calories when they cover the same distance, right?

But when you see the poor guy slogging his way down the side of the road, barely lifting his feet off the ground and you see the OTHER guy practically floating past him, who do you think is burning more calories and challenging their body to a greater degree?

The guy who is completely inefficient is driving his metabolism to a whole other level than the experienced runner, even though the runner is probably going 3 or 4 times faster!

So here’s the take-home lesson. When fat loss starts to slow down, you don’t necessarily need to work harder at the same things you’re already doing…you may just need to do something you stink at.

Let’s say you’re used to doing push-ups for chest and rarely ever do tricep dips. Even if you push yourself on the push-ups, what do you think will get you cranked up more..push-upsor dips? You’ll be so unused to doing dips that your body will have to work a lot harder just to perform the exercise.

Then when you get too good at dips, switch to a dumbbell bench press for chest. Keep doing stuff you’re NOT good at!

You want to really lose fat? Use a training program based on exercises you STINK at or rarely do (maybe because you stink at them).

You may have to use a lot less weight but I can promise, you’ll kick your metabolism into gear more than when you cruise through even tough sets of exercises you ARE good at.

Try a workout based on weighted dips, front squats, inverted rows, clean and press’, and stiff-legged deadlifts.

Or if you’re good at those, go with exercises you’re NOT good at. Force yourself to do them until you GET good at them, then move on to something else.

When it comes to cardio training, do you do interval training on the treadmill? Get out to an athletic field and do sprints there instead. Kick butt on the stair machine? Try some real stairs and see what happens. Or, even better, do something TOTALLY different like swimming.

I think you’re getting the idea…when the body gets good at something, it gets lazy and efficient. It uses as little energy as possible and CAN use very little energy because it IS so efficient.

It might be tough on the ego, but by working with exercises you’re not good at, you’ll actually be speeding up your fat loss significantly.

And, as a bonus, you might just get good at exercises you used to stink at!

Cheryl Pattyn
Cheryl Pattyn

Are you plump and squishy???

Are you plump and squishy???

CrossFit, hot yoga, kettlebells, spin classes, high intensity interval training — everywhere you look people 35 and over are thinking of new and exciting ways to re-capture their youth.

There’s just one problem – they are STILL making the same 3 metabolism-damaging exercise mistakes! 

A damaged metabolism ages you prematurely, drains you of energy and makes you fatter. PLUS, it puts you at a dramatically increased risk for chronic diseases like diabetes, heart disease and Alzheimer’s.

So please stop making these 3 exercise mistakes below before it’s too late.

==> Worst Exercise Mistake #1: This Adds Belly Fat…

When you want to burn more fat, it’s as simple as working out longer, right? Wrong!

The longer you exercise, the more your body is under stress and the more of powerful stress hormone cortisol floods into your cells. Some cortisol is good to help you deal with stress, but too much is BAD.

Excess cortisol causes you to lose muscle from your upper body and store fat, especially in your mid-section and lower trunk. That turns women into a pear shape and makes men look like a swollen apple. 

However, what’s interesting is that with the right type of metabolic training, cortisol can actually be harnessed to become a VERY powerful fat burner and muscle toner as you see in my boot camps.

==> Worst Exercise Mistake #2: This Drives Sugar Cravings…

Most people exercise TOO hard, thinking harder is better. But that just sends your sugar and carb cravings through the roof, forcing you to think about donuts and pasts until you get a your sugar fix.

That sets up a VERY dangerous situation because there’s no substance on the planet that’s more damaging to your metabolism than sugar (and carbs that turn into sugar).

Sugar triggers a process called glycation, which coats your cells with a thick caramel-like substance. That prevents oxygen and nutrients from getting into your cells and damaging toxins from getting out!

That’s like starving, choking and drowning your cells all at the same time!

Working out at the right intensity IS important. But strategically RESTING during your workout is the #1 key to torching fat and toning muscle – WITHOUT damaging your metabolism.

==> Worst Exercise Mistake #3 – The “Circus Workout”…

Ever seen someone at the gym hop from one machine to the next, scurrying all over the gym or jumping all over their living rooms trying to imitate the “insane” moves on the TV?

That’s a circus workout. It’s like exercise ADD — they never focus on ONE THING long enough for it to stimulate their metabolism to burn fat and tone muscle. No wonder they don’t get results!

The key is to focus JUST long enough on a particular exercise that it forces your body to respond… but also not TOO LONG that it triggers excess belly-fattening cortisol as we learned earlier.

It is like goldilocks. Not too much… not too little… but juuuust right.

When you hit this magic metabolic sweet spot, your body burns up large amounts of fat during the 2-3 days after your workout as your body recovers, repairs and prepares to be challenged again.