Cheryl Pattyn
Cheryl Pattyn

What to Eat??

Oh what to eat, what to eat!!!
Last weekend my daughter and I hit up the Farm Boy Salad bar for a late lunch between dances – $40 later I told her that was her lunch and dinner 🙂
I had some awesome quinoa salad, kale salad, some rice type salad and through on some chicken for good measure. Even though it was ridiculously expensive it was good and we were both very full.
Check out this awesome kale salad to try at dinner tonight
Just click on the pic to get the recipe!
kale salad
Cheryl Pattyn
Cheryl Pattyn

WOW – Workout of the Week!

Time to get physical…
I am really liking my new strength training program. It has been awhile since I have pushed myself to lift heavier weights. Most of my training has been interval style training.
Soreness level hasn’t been to bad, but the 50 pullup made me sore for 2.5 days 🙂
My goal with the strength training 3x/week with my interval training 2x/week is to gain more lean muscle, lean out in my legs and abs and be stronger. I am giving myself 3 months to make this happen, if it doesn’t pan out, then it will be a change in strategy.
Ok, here is your #WOW (workout of the week)
Set your interval timers for 30secs of work : 10 secs of rest for 16 rounds.  you can set for a longer rest period if you need to as well if you are more of a beginner.  You can also set your work period for 40, 45 or 50 secs if you want more of a challenge.
here we go…
1. reverse lunges – LT
2. tricep push-ups
3. 1-arm KB or DB swings – LT
4. burpees
REPEAT on the RT side.
each side will get done 2x
Cheryl Pattyn
Cheryl Pattyn

3 Pillars of Rapid Transformation

The 3 “Pillars” of a Rapid, Yet Permanent Transformation….
Now there isn’t some “secret” formula to stick to it. Everyone knows about these 3 things below, yet 99% of people are missing at least 1.
#1 – Accountability
This is something that I knew I needed to improve upon for the 6 Week Body Challenge Program I run 3x/year.  I found that people were either dropping right off the bandwagon or being very quiet about their transformation process that it was very hard to gage where everyone was at, trouble shoot any problems or questions or make sure that everyone felt that I had their back.
That is why we added in a weekly on-line meeting to troubleshoot, chat, answer questions, whatever it took to ensure everyone in the program felt confident in what they were doing to ensure even greater success.
This is why I have FB pages for people to ask questions, get advice and all my clients have my cell number for texting and calling.  There is nothing worse than feeling abandoned
Don’t have an accountability partner? Get one. Befriend someone in your favourite group training sessions, hire a personal trainer, ask a friend or family member to check in every week on your progress.  You can even find on-line accountability groups. Don’t underestimate the power of accountability. I use it in my health and in my business.
#2 – Motivation
You’ve probably seen the cheesy “memes” on social media with a ripped woman in a sports bra or a guy without a shirt… the words “You gotta’ want it” plastered in white letters.
That might make you feel good, but it lasts just seconds. That’s not long enough to lose fat, as you may have experienced at some point.
The real secret to motivation is using what’s called, “Process Goals” vs “Outcome Goals”. For example, let’s say your desired outcome is to lose 20 pounds. You need a step-by-step (and realistic) process to make that happen.
With the steps, you’re in control. With the outcome, you’re not. However, focusing on the process and being in control helps you stay on track. Ultimately, your desired outcome becomes a reality.
#3 – Doable Action Steps
I am a big believer in habits. I don’t ask you to go from supersized meals to organic vegetables. That’s not doable.
Instead, I help you create a roadmap to better health with real, doable strategies that you can maintain for life. That means no workouts with endless burpees or asking you to do 40 squats with bad knees (that’s just not cool or good for business).
I help you overcome obstacles that pertain to your unique situation, while getting encouragement from me and your peers.
So if you’re working 70 hours a week and you try to commit to 4 1-hour workout sessions a week, it just won’t work and you’ll feel defeated.
Ask yourself – “What’s REALLY doable for me that I can stick to?”, then work with an accountability partner to actually do it. The idea is to make it challenging, yet doable.
That’s really it… and I’m living proof of developing habits no matter how slow it may be.
If you put these 3 things into place in ANY area of your life, you’ll be shocked at your rapid success.
No more roller coaster rides…just progress and results
Cheryl Pattyn
Cheryl Pattyn

4 of my fav foods in one!

I have mentioned many times that I love one pot meals – they are easy, quick and get all your food groups in.  This could be breakfast, lunch or dinner in my opinion 🙂

This Sweet Potato Hash with onions, eggs and sausage is the tic ity bomb!

Just click on the pic to head on over to the recipe!




If you make it be sure to let me know what you thought!!!

Cheryl Pattyn
Cheryl Pattyn

Fat Fighting Leg Workout

So on Friday last week I FINALLY got to my friend Tanya’s studio Hi-Ignition Fit Lab. I was suppose to do a circuit/boot camp session but since I was the only one there – Jana, my friend and instructor TOLD me I was doing spin with Tanya instead!
I haven’t done spin in about 2 years – but I was glad to report back to Jana and Tanya that my butt survived and so did my legs. I had forgotten how much fun it is and am trying to see how I can integrate that into my training schedule.
Now onto YOUR WOW (workout of the week!)


Use the workout below to send a surge of fat fighting hormones directly to your lower body trouble spots

Set your timer for 30 seconds work/10 seconds rest/transition for 10 rounds

  • Reverse Lunge Left – 30 Seconds
  • Reverse Lunge Right – 30 Seconds
  • Squat jump or total body extensions – 30 Seconds
  • Skaters – 30 Seconds
  • 5 Squat Pulses and a squat jump
  • Repeat

Feel those legs burn in a good way!!

Cheryl Pattyn
Cheryl Pattyn

Do You Drink This???

Even if you eat the healthiest foods in world your body is still bombarded on a daily basis by toxic buildup that lingers inside your cells and blocks your body from burning fat.
Some simple food swaps can make all the difference, and my Holistic Nutritionist Vanessa Case is a master at whole food detoxing. You’ll find an easy swap below + a quick leg workout you get on Thursday!
Toxic build up can include:

  • Excess fake estrogens wreaking havoc on your ability to burn fat.
  • Fat storing toxins gumming up your liver (your fat burning filter)
  •  Deathly inflammation causing your insides to RUST away from the inside-out
Not only do these toxins dull your natural senses and send craving signals to you brain, they force your metabolism into a fat storing frenzy and lead to weight gain in your belly, hips, thighs, and butt as you age.
This is the REAL cause of midlife weight gain…NOT your age
And the truth is the most harmful metabolism destroying toxins are hidden in foods that most of us believe to be a healthier choice but are actually blocking you from losing the unwanted fat.
Like diet coke – this chemical cocktail confuses your body with artificial sweeteners like aspartame, saccharin, and sucralose.
Fortunately, there are a few simple food swaps you can make starting today to instantly unlock your fat cells and force your body to flush out your trapped fat.
For example, instead of those toxic diet drinks, try this special trouble spot tea right before lunch to help maximize fat burning in your lower body trouble spots.  This specific type of tea, Matcha Green Tea, contains high amounts of EGCG – a type of catechin that has been shown to help release and burn more fat from trouble spots.
matcha tea
Simply heat up a glass of water for 90 seconds then add the tea along with a fresh lemon wedge and you’re ready to go. I am a huge fan of BeTeas, a local London company and her Matcha is bar none!
Plus, the added lemon wedge naturally helps your body flush out the fat storing toxins that keep you fat. (I personally have a mug of hot water and lemon every morning with the Matcha green tea in my smoothie)
This simple drink swap will help FLUSH out the “metabolic garbage” that’s piling up inside your cells, and you can trim down your lower body trouble spots using this simple workout below to send a surge of fat fighting hormones directly to your lower body trouble spots (you get it on Thursday so don’t miss it!)
Cheryl Pattyn
Cheryl Pattyn

Mmmm, soup!

I Love soup, even in the summer and with that crazy cold blast last weekend I had soup!


Here is a great lentil and sausage soup to give a go when you are needing a little extra warmth 🙂


Just click on the pic to see the full recipe!


lentil soup


Cheryl Pattyn
Cheryl Pattyn

WOW – tabata style!

I will fully admit to NOT getting in my workouts last weekend while in Indiana, but I am sure I shivered off a few calories with being outside all weekend!  But it was worth it.

Your WOW (workout of the week!) is awesome as usual and it is only 10 mins long and may have a move in it you have never seen before!.  It’s call the sit-out and it looks a bit like a break dancing move, but is great for the core, shoulders and hips.  Ok here we go…

Set your interval timers for 20sec of work : 10 secs of rest for 20 rounds.

  1. 1 push-up + 1 mountain climber combo
  2. run on the spot or jumping jacks
  3. ab russian twists
  4. sit-outs ( )
  5. toe touch crunch

Done and Done!

toe touch crunch



Cheryl Pattyn
Cheryl Pattyn

Get More Out Of Your Protein

As I mentioned last week, I am on a 30 day body composition challenge with myself to lose some body fat, get rid of my daily bloating issue, get in more good quality protein daily and learn some better eating habits. So basically RESETTING by body.  I have always struggled with disordered eating habits since University.  When you are on the go all day for whatever reason, it is very easy to not eat all day then binge at night, eat out or pick up food on the road more often than not, etc.  And with teaching group sessions 6 days/week at various times of the day, it was challenging to eat/time my food so that I didn’t feel heavy, bloated or tired for my group sessions.


I  have completed 7 days of the 30 days, and I am less bloated, getting in more protein/day and have lost 2lbs (not that, that was a goal), lost 1.6% body fat (that is a goal) and gained .6lbs of muscle (always a goal).  I am active teaching 2x/week, and training on my own 3x/week with Tuesday and Friday’s off.  I will keep you posted on my weekly progress and here is a little peak into what I have been using!  I have used the product in the past, about 7-8yrs ago and I am back using it under the guidance of another trainer based out of Strathroy that I have known for about 10yrs

isagenix box


Ok, onto the reason why you click over to my blog – How to get MORE out of your Protein!  For years, people of the Muscle Building/Fitness Community have always revered the power of protein. I now hear how physicians, nurses, and dietitians use protein in improving their patients’ weight, blood pressure, diabetes, and heart health. Protein has officially crossed over. This has led to a huge bump in protein-related research. We are finally starting to appreciate and understand the power of protein beyond just providing our bodies with enough essential amino acids to prevent protein malnutrition. The effects of protein rich food go beyond calories and amino acids, and can provide far reaching physiological impacts. Here are 3 ways that protein goes above and beyond to help you live a healthier life.


Protein at Breakfast – Breakfast is generally the lowest protein meal of the day for North Americans but unfortunately, it is one of the most important. Having protein at breakfast can help optimize your blood sugar levels that evening. Think about that….protein in the morning helps give you better blood sugar levels at night?

What to do: Eggs, breakfast meats, Greek yogurt, and smoothies (green & glo for the non-dairy and whey for the dairy peeps) are all my goto ways to get protein in at breakfast. But think outside the box a little too! When was the last time the breakfast police came by to tell you that you couldn’t have some left over pot roast and vegetables for breakfast? If you get bored with traditional breakfast proteins, look to other protein rich foods that you’d eat at other times of the day – they make great breakfast foods too!


Protein After Exercise – Right after exercise, there is a little physiological magic that happens. Exercise itself increases muscle protein synthesis (the building or rebuilding of muscle). But you can further strengthen and sustain that signal by having a little protein after you exercise.

What to do: You don’t need a ton, as calories still matter, but 15-25 grams of whey protein (3/4-1 heaping scoop of whey protein powder) is all you need in order to take advantage of this biochemical loophole.


Protein as a Mid-afternoon Snack – A protein rich snack is a game changer for most of my clients. It gives them a little interruption from their afternoon, and provides them with enough sustenance to make it to dinner without starving and snacking on the caloric equivalent of dinner while waiting for dinner to be ready 🙂  Another added benefit is that research involving protein and functional brain scans shows that when you have protein, several hours later your brain is less likely to get fired up over high carb/sugar/fat foods. So essentially, protein dampens your brain’s ability to crave comfort foods – cool right? (I love science!).

What to do: Single serving Greek yogurt, beef jerky (love Jerky!!!), protein shakes, cottage cheese, etc., all work as protein packed snacks. You can also have dinner leftovers as a snack, its out to think outside the box!  Aim for more than 10g of protein, 20-30g would be amazing.


Don’t just read these tips, take advantage of them! You are going to eat anyway, might as well get some extra mileage out of the food you are already consuming – right!

What do you think?

Leave a comment.

Cheryl Pattyn
Cheryl Pattyn

Tasty Thursday!

So the big draw to my dad’s fundraiser that was on Saturday night last week is the dessert buffet. These buffet is ridiculous and just watching people is quite the event 🙂
But I will admit, it was my “last” cheat until the end of April so that cheese cake went down really well!
But we are eating clean, doing some intermittent fasting and so far so good!
Here is a great one pot meal, which I love because its all in 1 pot, and be sure to use either a low sodium soya sauce or a gluten free version.
CHICKEN CABBAGE STIR FRY ... DO NOT LOSE THIS! Ingredients ~ 3 chicken breast halves ~1 teaspoon oil of your liking ~3 cups green cabbage, shredded ~1/2 cup diced red bell peppers ~ 1 tablespoon cornstarch ~1⁄2 teaspoon ground ginger ~1 teaspoon garlic powder ~1⁄2 cup water ~Soy sauce to taste Directions 1. Cut chicken breasts into strips. 2. Heat oil in a frying pan. 3. Add chicken strips and stir fry over medium-high heat, turning constantly until done. 4. Add cabbage and red peppers:


3 chicken breast halves
1 t vegetable oil
3 c cabbage,shredded
1 tablespoon cornstarch
1/2 t ground ginger
1/4 t. garlic powder
1/2 c water
1 tablespoon soy sauce
red bell pepper

Directions Step-By-Step

1.Cut chicken breasts into strips.

2. Heat oil in a frying pan.
3.Add chicken strips and stir fry over medium-high heat, turning constantly until done.
4.Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5.Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
6.Stir sauce into chicken/cabbage mixture.
7.Cook until sauce has thickened and chicken is coated, about 1 minute.

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