Cheryl Pattyn
Cheryl Pattyn

Wheat Berry and Kale Salad

Tons of response last week with the Lettuce taco recipe.  Some have made it and loved the recipe.  Gotta love it when you find a keeper!

Last weekend at a family reunion, I got huge reviews for my wheatberry and kale salad I brought,  I had just enough leftover for my dinner the next day!

Here is the recipe.  If you cannot read it well, then message me because this salad is great the day of and the day after!


Sorry for the crooked picture 🙂

kale salad 001


Cheryl Pattyn
Cheryl Pattyn

Burn Fat Burn!

This week’s workout is a total body, fat burning, heart pumping workout.

There are 7 moves, each move is done for 60secs, but if going for 60secs is not right for you then drop it down to 45 or 30 secs.  Allow yourself about 7-10 secs between moves and you can go through this circuit 2-3 times in total depending on your time for your workout.

If you have an interval timer, then set it to 60sec of work : 7-10sec of rest for 7-21 rounds.

Here we go…

1.Alternating 1-leg deadlifts

2. burpees

3. thread the needle  plank thread the needle

4. Step-ups – left

– right

5. alternating 1-arm squat and press

6. run on the spot, run up and down a step, do wind sprints

7. jumping jacks with rowing arms


Be sure to let me know if you have any questions about any of the moves listed in today’s workout.

Have a good one!




Cheryl Pattyn
Cheryl Pattyn

What’s Your Favourite Position??

No really, what is your favourite position???

Is in on your stomach, your back or your side??

I prefer my side where as my husband is all about being on his back!

How we SLEEP can play a big role in your health and how your body feels in the morning.

Most of us sleep 6-10 hours per day; that’s 1/4 or more of our lives.  Yet, sleep position is an overlooked topic in health and our education system.  In short, there are pro’s and con’s to each position:

Prone (laying on your belly):  

  • pro:  we live in a forward-based world, always bending/reaching/grabbing things in front of us.  The end result is that the front of our bodies become shorter, so sleeping on our bellies helps us stretch our spines at night.
  • con:  it’s difficult to find a good position for your head, and often times your neck is cranked and turned to one side or the other.

Supine (laying on your back):  

  • pro:  this is the best position for your shoulders, especially if you have pain related to your rotator cuff, biceps tendon, labrum, or capsule.  By sleeping on your back — with your head at the back of the pillow, so your shoulders are also supported — you’ll reduce strain on your shoulders and neck.
  • con:  your spine continues to feel the force of gravity, which it feels all day.  This isn’t the best way for joints in your spine to heal at night, and it also doesn’t lead to a lot of mobility in your low back.

Sidelying (laying on your side):  

  • pro:  great on your low back, especially with a pillow in between your knees, so your legs remain parallel.  Remember to have a neck pillow, or pillow doubled over for your head, so you’re not reaching for the pillow by side-bending your neck.
  • con:  the shoulder you’re laying on is inevitably rounded forward and your arm ends up bearing your weight all night.  If your neck or hips aren’t properly positioned, this can also be a lot of strain on your spine.


If you sit all day, sleep position is even more important.  

Knowing which sleep position to choose, based upon how your body feels and moves right now, is a great way to help you look and feel better.  In fact, it’s also a great way to improve the quality of your sleep, your metabolism, and your energy for the day.


Here’s to a great sleep!

Cheryl Pattyn
Cheryl Pattyn

Turkey Taco Lettuce Wraps

So I am always on the hunt for new, quick and easy recipes to feed my family.  Guarantee I will get a “that looks weird” or “gross” or “I’m not eating that” comment but I have come to terms that I cook for me and if they don’t want it then have a sandwich.

We all get tired of using the same recipes week in and week out, and when we find a keeper we abuse it until no one wants to eat it anymore either.

Here is a great twist on a family favourite, and if using lettuce instead of wraps is a no go, then be sure to have some wraps on hand, on lots of guacamole.


Just click on the pic to get the recipe.


Cheryl Pattyn
Cheryl Pattyn

Quick and Easy – Maybe!

Sometimes you just need something quick and easy right.

Maybe it’s your lunch or dinner, or in this case your workout!

Here are 3 quick and easy circuits to get your heart pumping, your fat burning and your muscles toning and as always if you are not sure on how to do something, PLEEEEASE message me so I can tell you!


  1. goblet split squats x8/leg
  2. KB or DB swings x20



  1. chest press or push-ups x8
  2. KB or DB swings x20



  1. DB/BB/TRX row x12
  2. KB/DB swings x20



Done and Done!!

Cheryl Pattyn
Cheryl Pattyn

Top 12 WORST Junk Foods – Do you know what they are??

Think you can name the top 12 worst junk foods? One thing is for sure, if you cannot do it your chances of eating these foods is probably pretty high. In fact, here’s a good test of your “chances of slimming down” over the next 12 months.
If you can say you haven’t eaten at least 6 out of 12 of these foods in the last month then you are doing better than 95 percent of the rest of the people around you (you only need to visit a food court to see how true this is!)
So here it is…
1. Ice cream and frozen ‘treats’
2. ‘Fizzy’ drinks, energy drinks and soda
3. Candy and sweets
4. Hot dogs, fast food burgers
5. Cookies, biscuits, cakes
6. Potato ‘chips’ and other man made snacks
7. Fruit drinks and packet fruit drink mixes
8. Doughnuts and pastries
9. White bread and buns
10. Sausage and luncheon ‘meats’
11. Processed meats such as chicken ‘nuggets’
12. Sugar laden breakfast cereals that pretend to be healthy
So go ahead and tick off all the ones you have NOT eaten in the last 30 days. If you managed to place 6 or more ticks then you are doing great. If not, keep reading, because your prospects of losing weight over the next year are NOT so great.
The problem with most of these foods is that they are high in simple carbohydrates which means that they are quickly broken down by your body and converted to blood sugar. The result is that the excess of blood sugar in your system is rapidly converted into fat, usually swelling the size of your waistline.
Other junk foods on the list are high in hydrogenated fats, like trans fats, which make your food tasty but do real damage to your arteries and put you in line for heart attack, stroke, and diabetes. Trans fats are responsible for perhaps 30,000 early deaths every year in North America.
If you want to live longer than the average lifespan, and particularly if you are already at or past the halfway mark (which would make you around 40 years of age, or higher) it is DEFINITELY time to be proactive and educate yourself about the quality of the foods you are eating and the consequences of eating not only food that clearly falls into the category of junk foods, but all the common processed foods that line your supermarket shelves. Processed foods probably do as much damage, or more, than junk foods do, given that they tend to get a “pass” by most people and routinely end up on our dinner plates.
Well, if you think the average food item delivered from a package, whether it be from a can, a pouch, or a plastic or glass container of some type, is good for you, well… you need to think again. If a food is not recognizable as something that has been plucked off a plant, dug out of the ground, or taken as unprocessed meat from a farm animal, then odds are very high that you will not be doing your body a favor by eating it.
So how did I fare on the little test I gave you above? I JUST passed, with 6 checks 🙁
I fully expect that in a month or two (after I have worked to eliminate most of the foods on that list) I won’t ever fail the test again. If you want to join me and increase your odds of not only passing the test, but living a much longer life because of the changes you make to your eating habits today, let me know and we will do this together!
Cheryl Pattyn
Cheryl Pattyn

Mmmm, chocolate!

So what do you have going on for this father’s day weekend??

We have a family day reunion on my dad’s side which is great as I don’t get to see my cousins, maybe 2x/year. Unfortunately Rob and Matthew are away at a lacrosse tournament and will miss out on some gooood food!

I am bringing potato salad (vinaigrette dressing!), a spinach salad and a wheat berry and kale salad, but I will be completely honest with you when I say sometimes a girl needs some chocolate!.

I am loving my IsaDelights from Isagenix.  I have tried the dark choc with green tea, the dark choc and mint and the milk choc with sea salt and caramel.

But for the non-bakers out there who would love to whip something up when the craving strikes, here is a vegan, no bake Chocolate Quinoa Cookie!




Just click on the picture to get the recipe!


Cheryl Pattyn
Cheryl Pattyn


How are your workouts going???

Are you still getting to the gym on a regular basis ,or a private studio or perhaps you like yoga or pilates or you are a runner, cyclist or just like to get out for walks.

We had our garage painted and got our my bike that I haven’t used in years.  I need to have it serviced big time as the chain is rusty, the tires are flat, but it is in good condition and would like to start using it again.  Same with my in-line skates.  I would head down to Springbank park when I had a break between clients and just go, but I haven’t been since I was pregnant 9 yrs ago!

Finding what you enjoy doing is the KEY to being and staying active.  Weight training is not for everyone even though EVERYONE can benefit from resistance training 100%.  As a health and fitness coach it is all about meeting people where they are, so they will do it and continue to do it so that they can reap the benefits of being active.

Ok, let’s get to the workout shall we!

Set your interval timers for 30 secs of work : 30 secs of more work for 12 rounds.  You will perform 3 moves back to back to back then take the 4th round to rest so each move will be done 3x.  Each Circuit will take 12 mins to complete.



  1. push-ups
  2. jump lunges or a reverse lunge if you don’t want to jump
  3. ab. jack-knife
  4. rest


1.pike push-up

2. alternating lateral/side lunges

3. ab leg raises

4. rest




  1. tricep push-ups
  2. squat jumps or total body extensions if you don’t want to jump
  3. ab. heel lifts
  4. rest


Cheryl Pattyn
Cheryl Pattyn

Ginger Anyone??

 Ginger is one of my favorite spices.

It has a long history of use as a remedy for digestive issues as it soothes and relaxes the intestines.

Ginger adds zest to any recipe and it’s super good for your health.

It’s one of the safest remedies to end nausea and vomiting. It’s so safe that it’s often recommended for pregnant women to help with morning sickness.



Here are 10 stellar health benefits you’ll get from ginger.


1. Anti-inflammatory & reduces pain

Ginger fights inflammation. It’s good for problems like osteoarthritis and rheumatoid arthritis.

2. Anti-cancer

Gingerols are the components in ginger that fight cancer cells. It gives its unique pungent flavor. Gingerols prevent the growth of and kill cancer cells.

3. Detoxifies & protects liver

Ginger, protects the liver from toxins like ethanol and carbon tetrachloride. If you take prescription or over the counter drugs, you definitely want to add Ginger to your diet.

4. Helps with weight loss

Ginger generates heat in the body and increases the metabolic rate.

It’s a useful component of a weight loss plan as it helps suppress appetite.

5. Improves digestion

Ginger is a carminative, meaning it eases gas and is used to treat digestive issues. It stimulates the secretion of digestive juices, bile, pancreatic and intestinal juices.

6. Antioxidants

The majority of the ginger extracts are polyphenolic compounds which are strong antioxidants.


7. Immune booster

Gingerols and shagols in ginger help boost the body’s immune defense. They increase the number of  T- lymphocytes and other immune cells to fight cold and flu virus.

8. Heart health

Ginger extracts lower bad cholesterol levels and slow plaque formation.

9. Improves circulation

It is a stimulating spice that helps blood circulation. The warm sensation that happens after drinking ginger tea is proof. The warmness generated inside opens the pores of your skin and allows you to sweat. This improves the blood flow to the entire body.

10. Helps blood pressure

Ginger opens up the blood vessels carrying blood to the heart and the rest of the organs. This eases the need for high pressure to pump the blood to various organs.

How to Use Fresh Ginger

Fresh ginger is better than dried ginger powder because it is more flavorful. Fresh has more active anti-inflammatory agents than the dried form. Choose fresh, mold-free pieces of ginger.

The color of the ginger flesh is red, white or yellow, depending on the plant variety. Yet, varieties have a tan brown outer skin.

The thickness varies depending on how early it was harvested.


4 Ideas To Get More Ginger 

  • Grate ginger on rice and pasta dishes to improve digestibility.
  • Use fresh cut ginger pieces in green smoothie for an anti-inflammatory boost.
  • Use ginger paste in preparing rice risotto dishes, and vegetables cooked in coconut milk.
  • Ginger is available in other forms – dried, pickled, candied, crystallized, powdered or ground.

My favorite way to enjoy ginger is as a tea, a perfect drink to soothe and heal!

Ginger Tea Recipe


4- 6 thin slices of ginger

1.5 or 2 cups fresh water

Juice of lemon for taste (optional)

Raw honey (if you want a sweetener)

How to make it?

Bring 2 cups of water to boil in a sauce pan

Add the fresh sliced ginger and simmer for 5 minutes

Switch off the heat and allow it to steep for 10 minutes with a lid on.

Strain the water to remove ginger.

Enjoy hot or cold.

Cheryl Pattyn
Cheryl Pattyn

Sweet Potato Cookie

I get it, sometimes you just want a COOKIE!!!!  I don’t keep stuff like that in the house simply because if it’s in the house I WILL eat it, especially at my parents house for some reason – no control there it seems 🙂

So to give you what you crave without the guilt, these cookies have one of my favourite foods in them  – Sweet Potatoes + dates + nuts.

Now the recipe calls for a chia egg in order to make the cookies vegan.  if you don’t care if they are vegan or not, you can sub out the 2 chia eggs for 2 regular eggs.

Once you make and try them, be sure to tell me what you think!

Just click on the pic to get the recipe!


sweet potato cookie