Cheryl Pattyn
Cheryl Pattyn

Ripped Abs!

These are some awesome core/ab/cardio exercises put together to help strengthen the midsection while burning calories.

Perform each exercise for 50 seconds with a 10 second rest for 2-3 rounds.

This is a great finisher to finish off any workout.

  1. abdominal leg raise
  2. rotational mountain climbers
  3. alternating side planks

that’s it folks.

Have a great workout.



Cheryl Pattyn
Cheryl Pattyn

The Best Way To Get Fit

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

  One will tell you to attend an aerobics class. Another will swear by jogging.  Yet another will tell you that dance and biking worked for them.

  The truth is that there’s really only one effective way to get fit.  

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

  • Regular strength training has the following side effects…
  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!


3 Ways to GET MORE From Your Workout
Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Your Welcome!
Cheryl Pattyn
Cheryl Pattyn

Cabbage Sauteed with Chicken

I like cabbage – coleslaw, cabbage rolls, fried or sauteed.  My family doesn’t always have the same appreciation for cabbage as I do, but they do at least try it when I make it.

Cabbage is a great food to eat for all it’s health benefits.   Cabbage is an abundant source of Vitamin C,  is very rich in fiber, the main health benefit of roughage, cabbage is rich is sulphur so, it helps fight infections in wounds and reduces the frequency and severity of ulcers, is a rich source of beta-carotene, and Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.

Today we are making cabbage sauteed with chicken.  It could be the main course or a side dish.

Just click on the picture to see the full recipe





Cheryl Pattyn
Cheryl Pattyn

Time To Jump!

For this week’s workout, it’s all about the jumping lunge.  Now if you prefer not to jump then no worries, you can simply do a reverse lunge in place of the jumping lunge.

Set your interval timer for 25 seconds of work to 10 seconds of rest for 8 -16 rounds depending if you want to do the circuit once or twice.  You can also increase your work interval to 30 seconds or increase your rest interval to 15 seconds if you need more time between each movement.

Ok, here we go…


  1. jumping lunges
  2. spider push-ups
  3. jumping lunges
  4. KB or DB swings
  5. jumping lunges
  6. tricep push-ups
  7. jumping lunges
  8. spider climbers – very similar to a moutain climber, but bring the foot out wide to the same hand like doing a mini lunge movement.

Here are some pictures to help you with the moves listed in the workout.

spider-push-up  spider push-ups



KB swing  KB swings



tricep-pushups  tricep push-ups – keep the elbows tucked close to the body





Cheryl Pattyn
Cheryl Pattyn

First your Feet, now Your Tongue!

Last week I talked about what your feet are telling you about your health, this week we are talking about what your tongue is trying to tell you about your health.

We generally don’t spend much time thinking about our tongues, but it is important.

Your tongue is an organ that helps you taste your food, move it around so you can chew it, and then swallow it. It helps keep your teeth clean and helps you to speak.

Beyond those essential functions, the tongue also acts as a signpost for your body’s health.

When your doctor tells you to stick your tongue out and say, “Aaahh,” it’s more than just so they can see our throats.

A healthy person’s tongue is pink, dotted with tiny bumps called papillae. An unhealthy tongue looks different.


4 Ways Your Tongue Can Alert You to Health Problems


1. When Your Tongue has White Spots or a White Coating

  • A white tongue can be caused by a yeast infection called “thrush”. It looks like cottage cheese in the mouth. It can be a sign of a weakened immune system.
  • Sometimes the cells in the mouth grow too quickly and the result is patches of white all over the tongue. This is called leukoplakia. It can just be irritation, but can also be a sign that tobacco use has led to cancer. See your dentist if you develop these white patches.

2. When Your Tongue is Bright Red

  • Most parents have seen the telltale red tongue that comes with scarlet fever. It is usually accompanied by a high fever and sore throat. If you have scarlet fever, you need antibiotics.
  • Sometimes a red, smooth, painful tongue is an sign of a deficiency in folic acid and vitamin B-12. It is an inflammatory condition called atrophic glossitis. Though you can take multivitamins, a better way to get these vitamins is by eating foods like liver, beans and spinach.



3. When Your Tongue is Black and Hairy

  • It almost goes without saying that if your tongue is black and hairy, there is something wrong. What you are seeing is not actually hairs but the papillae of the tongue that have become very long. When this happens, bacteria can grow and that turns it black.

          A black hairy tongue looks scary but it’s not always serious, though it may be a sign of diabetes.

People who are taking chemotherapy drugs to treat cancer can also get black, hairy tongues.


4. When Your Tongue Hurts or Has Big Bumps

  • The most obvious cause of a painful tongue is trauma. This can be as simple as burning your tongue on hot food or drink or biting your tongue.
  • If you are a smoker, then your tongue may be painful. The obviously best answer is to stop smoking, as it is extremely harmful to your health.
  • Mouth sores called ulcers or canker sores are generally caused by stress. They will usually resolve within a few days.
  • Lumps or bumps on the tongue that do not clear up within a few days or weeks can be a sign of oral cancer. You should see your doctor as soon as possible.

So there you have it, ways your tongue can tell you what is going on with your overall health.


Cheryl Pattyn
Cheryl Pattyn

Thai Meatballs!

These look so good and I have been experimenting with turkey and beef meatballs as they are easy to make, go with everything and easy to pop one into your mouth and snack on.

Cannot wait to try this week!

Just click on the picture to get the recipe.




Cheryl Pattyn
Cheryl Pattyn

Monster Circuit

So today we are doing body weight training, monster style with 3 circuits in total to do.

So without further ado, here we go…

Circuit A

  1. 10 squats
  2. 10 push-ups
  3. 10/leg alternating reverse lunges
  4. 20 second plank hold

Circuit B

  1. 12 jumping lunges total
  2. 12 T-push-ups
  3. 12 inverted rows (get under a table if you don’t have a bar, or trx)
  4. 12/leg prisoner front lunges
  5. 12 tricep push-ups
  6. 20 squat jumps or total body extensions
  7. 20 plank body saws
  8. 20 seconds of sprints

Circuit C

  1. 10 lateral jumps total
  2. 20 mountain climbers
  3. 20 skater hops total
  4. 10 squat thrusts or hiccups (the bottom half of the burpee)

Have fun!


Cheryl Pattyn
Cheryl Pattyn

What Are Your Feet Telling You?

Ask people what their least favorite body part is, and more than a few of them are likely to point to their feet.

Being self-conscious about the way our feet look has led to big spending on pedicures and foot care products.

But aside from worrying about whether our nails are polished or your toes are too long or too stubby, did you know that your feet can give you valuable information about your health?

It’s true.

In fact, one of the first things that a health care practitioner will look at on an elderly patient is the condition of their feet because it can tell them so much.

Your feet do far more than carry you from place to place.

They give you a quick way of checking your overall health. They can tell you if you need more nutrients and if a serious medical condition is lurking in your body. You just need to know how to read the signs.


6 Things your feet may be telling you about your health


1. You have no hair on your feet or toes.

This may seem like a good thing from a vanity perspective, but it might mean that you have poor circulation, and maybe even a vascular disease. The same problem could make it hard to find a pulse in your feet.

Check to see if your feet are red when you’re standing but pale when they’re elevated. If they are, go see your doctor.


2. Your feet are always cold.

This happens to women more than men. It could be a sign that your thyroid isn’t working properly.


3. Your big toe has gotten huge.

This is a sign of gout, which is a kind of arthritis. It is caused by having too much uric acid in your body and can become super painful. Gout shows up in your big toe first because it is the part of your body that is farthest from your heart, and so it’s the coldest. And uric acid crystals form when it is cold.


4. Your toenails have indentations like a spoon.

This is a sign of anemia, which is a serious iron deficiency. It can happen to your fingernails too. You should see your doctor to get a blood test. You can also increase your iron intake by eating foods rich in iron like spinach and eggs. Drinking more orange juice or eating grapefruit will help too, because Vitamin C helps you absorb iron more efficiently.


5. Your feet cramp a lot.

This can be quite painful, and is usually a sign of dehydration. It may also mean that you need to add calcium, magnesium or potassium to your diet. Nuts, like hazelnuts or pecans, are a good choice. So are fresh oranges.


6. You have a sore on the bottom of your foot that won’t heal.

This can be a warning sign of diabetes. It happens because your blood glucose levels are high and are causing nerve damage. This damage keeps you from knowing that you have a wound on your foot. See your physician immediately.


Yours in health.

Cheryl Pattyn
Cheryl Pattyn

Turkey and Butternut Squash Soup!

With not being able to eat sugar of any sort, dairy, yeast, fruit, and raw veggies I have definitely been making more soups!  And its a great way to use up leftover chicken or turkey.

Thank goodness I can get my sweet tooth fix with root veggies and shredded coconut!  This soup doesn’t have shredded coconut in it, but it has my favourite squash – butternut!  And as far as I’m concerned you cook it in a crock pot!  You may want to saute the onions before putting them into the crock pot for more flavour but I’ll leave that up to you.

Just click on the picture to get the full recipe.




Cheryl Pattyn
Cheryl Pattyn

Treadmill Workout

So today I thought I would do something a little different this week with your workout and show you how you can use your treadmill for not just running.

If you don’t have a treadmill, then find one or skip this weeks workout.

The treadmill is off for the whole workout and we are using just your leg and arm power.

If you have any questions about this unique workout,  just send me a message – safely first!

There are 12 moves, and each move is done for 1 minute, so if you have an interval timer I would set your interval timer to 60 seconds of work to 15-20 seconds of rest for 12 rounds.

Here we go…

  1. treadmill running
  2. standing at the end of the treadmill, squats.  your goal is to have your butt touch the treadmill.
  3. standing at the end of the treadmill, split lunge.  place 1 foot back on the treadmill and have 1 foot out in front. 1 minute on the left leg, 1 minute on the right leg.
  4. high plank or push-up position with your feet up on the treadmill and your hands on the floor, no run with your legs like doing a mountain climber
  5. high plank position still, go from plank to pike position – this is a very challenging core more
  6. high plank position still, push-ups
  7. standing sideways at the end of the treadmill, 1 foot up on the end of the treadmill, 1 foot on the floor, 1-legged skaters – so push out and pull in with the foot on the treadmill
  8. high plank or push-up position with your hands on the treadmill and feet on the floor, up,up,down,down planks without moving the belt on the treadmill
  9. high plank position with your hands on the treadmill, plank hand walks
  10. lye down on the floor with both feet up at the end of the treadmill, hip bridge up, hamstring curls – so push and pull the feet out and back in
  11. staying in the hip bridge position, hip bridge heel walks – dig the heels into the treadmill and walk the feet
  12. keep your feet up on the treadmill, place hands behind the head and do abdominal crunches.


How’s that for a 15 min workout!

Let me know how your made out!