Cheryl Pattyn
Cheryl Pattyn

Quinoa Peanut Butter Balls

I personally find getting off sugar to be the hardest part of any holiday.  So I thought I would share a recipe with you that will give you a bit of that sweet but has protein and good fats in it as well to help get you back on track.

You only need five simple ingredients that you probably have hanging out in your pantry and these come together in a snap.  Quinoa is the base of these little snack balls, giving them a great protein boost.  Each ball is just 36 calories with almost 1.5 grams of protein and less than 1 gram of sugar.  

These are perfect for when you need just a little something to tide you over before your next meal.

These are a naturally gluten-free and vegan snack. If you need them to be nut-free, substitute sunflower seed butter for the peanut butter.  They are very lightly sweet with a strong peanut butter flavor.  You can add some blackstrap molasses for a nutritional boost, but it’s optional so if you don’t have it, go ahead and make these without it.

These are perfect home from school snacks.  I hope you love them!

Just click on the picture to see the recipe



Cheryl Pattyn
Cheryl Pattyn

Tabata Time

I know a lot of you have taken this week to be off work and to just hang with the family.  So I thought I would keep things simple this week by doing nice and short tabata’s circuits that will get your heart and muscles pumping in no time leaving you the whole day to be friends and family.

All you need to do is set your interval timer for 20 secs of work to 10 seconds of rest for 8 rounds.  You are going to be alternating between 2 moves.  There are 7 circuits in total for this workout.

You can do all the circuits at once or you can so 2-3 one day and another 2-3 another day it totally up to you.

Have a great workout.

  1. high knees or running on the spot + mountain climbers
  2. jumping jacks + push-up jacks (do 1 push-up + 1 jack feet)
  3. skaters + T-push ups (do 1 push-up then twist into a side plank position alternating Lt and Rt sides)
  4. squats + up/up/down/down planks (start on hands in plank position, then lower down onto forearms, then back up onto your hands)
  5. alternating curtsy lunges + twisting planks (start on forearms in plank position and lift 1 arm up towards ceiling bringing body into side plank, repeat on other side)
  6. side to side 2-foot hops + walkout push ups
  7. squat jumps or total body extensions + cross body mountain climbers


If you are unsure of any of the movements just leave me a comment below



Cheryl Pattyn
Cheryl Pattyn

8 Foods to Have On Hand

Now that Christmas is over and New Years is only 4 days away, I thought I would tell you of 8 foods that you should always have on hand in your kitchen pantry to get your eating back on track and keeping you on track for 2017.



1. Slow Cook Old Fashioned Oatmeal 

Stuck for breakfast ideas? Oatmeal is ideal! (not the instant kind)

I make sure that I never run out of oatmeal. It’s rich in protein, fiber, as well as iron – a nutrient many people are deficient in.

Oatmeal is also a higher volume food, so it fills you up. Top it with a little cinnamon and walnuts and you won’t feel the least bit restricted. Steel cut oats are even less processed and have a bit of a crunch to them making them my preferred choice.

2. Chia Seeds

Struggling to get your omega-3 fatty acids in? Chia seeds make it easy. This seed is a terrific source of antioxidants. It provides an excellent dose of fiber too. It even offers a small dose of protein with the healthy fats it contains.

Try adding chia seeds on top of your bowl of oatmeal for super-star breakfast. Or, if you prefer, blend them into your favorite protein smoothie like I do every morning.

3. Quinoa 

As the only grain to contain a full spectrum of protein, quinoa is a perfect pick for vegetarians. It’s also great for combating heart disease.

Substitute quinoa whenever brown rice is called for.

4. Coconut Oil

Coconut oil is the new superfood you can’t ignore. It’ll help boost your immune health, promote a stronger heart, and can assist with weight loss too!

Coconut oil has a great many uses.  It’s great for cooking.  Add it to your baking in place of regular oil. Slather it on your skin as a moisturizer, or even use it sooth a bug bite.

5. Almond Butter

Rich in healthy monounsaturated fat and protein, almond butter is the perfect spread! Studies suggest that regular nut eaters may also help lower their risk factor for diabetes.

Smear it over a banana or apple or add it to your smoothie or do what I do and eat it by the spoonful 🙂

6. Apple Cider Vinegar 

Apple cider vinegar has been around for centuries! You can use it in both food recipes and household remedies.

Try it in salad dressings, on your skin, or taken before meals to help stabilize blood sugar levels and promote fat loss.

7. Black Beans

A complex carb that’s great for long-lasting energy. Black beans are great for adding protein to your diet too. They’ll help to support a healthy digestive tract, while lowering your risk for colon cancer.

Try them in a healthy home-made chili using ground turkey rather than ground beef or use in your favourite chicken enchilada recipe or mexican quinoa.

8. Dried Fruit And Nuts

Looking for the perfect snack mid-afternoon? Try some dried fruit and nuts. This combo has everything – healthy fats, lean proteins, fiber, and carbs. Just keep your portion size to a couple of handfuls.


So, those are the Top 8 foods I always keep in my pantry. How many of these are in your pantry right now too?

Your partner in health.

Cheryl Pattyn
Cheryl Pattyn

Butternut, sausage stuffing

Now with Christmas literally 3 days away, you may be wondering what can I do differently this year that will WOW my dinner guests?

This paleo butternut, sausage stuffing is great just on its own as far as I’m concerned but will definitely be the talk of the table if you decide to serve this holiday season.

The ingredients are simple, and it only takes about an hour to make while you carve the turkey.

Have a great Christmas everyone, eat well, be well and be grateful of those around you.



This delicious Paleo Butternut Sausage Stuffing with apples and cranberries has all the flavor of traditional Thanksgiving stuffing or dressing but is grain free, gluten free and dairy free! Toasty, sweet roasted butternut squash and savory sausage form the base for this Paleo style holiday favorite.
Author: Michele
Recipe type: Holiday Side Dish
Cuisine: Paleo – Grain, Soy, Dairy Free
Serves: 8 servings
  • 5 cups butternut squash cubes (1/2 inch)
  • 2 tbsp fat of choice for roasting
  • ¼ tsp salt
  • 3 tbsp cooking fat such as ghee, coconut oil, or lard
  • 1 small onion, chopped
  • 2 celery stalks, chopped
  • 1 lb mild sweet ground sausage, casings removed
  • 1 large apple (or 2 small) cored and chopped
  • ¼-1/2 tsp salt
  • 1 tbsp + 1 tsp poultry seasoning
  • ¾ cup dried cranberries
  • 1 egg, whisked (optional)
  • Fresh parsley for garnish (optional)

Click the picture for cooking instructions.



Cheryl Pattyn
Cheryl Pattyn

Swing Time!

I really like using my kettle bells.  There are a great tool in my tool box for working the whole body especially the core. Today’s workout revolves around the KB swing.  If you don’t have a KB, you can use a DB instead.  The only rule is DON’T LET GO of the dumbbell or KB 🙂

You will do this circuit  for 3-4 rounds then you can call it a day!

  1. 10 swings 


  1. 20 push-ups
  2. 10 swings
  3. 10 inverted rows or pull-ups 


  1. 10 swings
  2. 10 KB goblet squats 


  1. 10 swings
  2. rest

Because the reps are low, start off heavy with your weight and you can always drop down in weight as you get tired and/or your form starts to go.



Cheryl Pattyn
Cheryl Pattyn

My Pep Talk For You

Ever have one of those days where you just don’t want to get out of bed.
You know you need to exercise, but just don’t feel like it… or have the energy for some reason.
And you want to eat healthy, but nothing sounds good.
Here is my pep talk to you:

Today is the day for you to realize that every day moving forward counts the MOST.

How you treat your body, mind, spirit, family, work, freedom, goals, spouse/partner, and more WILL determine your outcome for the next day, week, month, and years.

It’s ALREADY December again… Another month and soon to be year goes down in the book of life.

Let’s make HISTORY by using this pep talk from me to be the reason it changed any negative thoughts, feelings, discouragement, challenges, or actions of another person as a reason to say


YES, I can have the body I want.

YES, I can have a positive mindset.

YES, my family is the BOMB.

YES, work can be fun if I make it that way.

YES, I will have the freedom I want.

YES, I CAN and WILL crush my goals.

YES, I’m the luckiest person to have my friends.


The words:

I Can’t, I’ll Try, Won’t, Hopefully, Maybe…
Are all fairy tale crap.

Turn them all into these words:

I CAN, I WILL, no matter what come hell or high water!

And watch all your wants soar.

I was thinking about you this today and this is what stuck me to write this little pep talk to you today.

You know I love ya, but it can’t be more than you love yourself or others.

I’m READY to see you go to the next level…

Are you?
I hope this pep talk helps pull you out the gutter and give you the mental energy you need to follow through with your commitments.
When you having one of those days where you just can’t seem to find the motivation?
– Find a coach or mentor.
– Partner with a friend and make daily commitments.
– Set up weekly rewards for hitting your goals.
– Hold yourself accountable to effective and aggressive commitments
No, it’s not easy.
But it really WORKS.
You CAN do it.
I believe in you.
And NEVER stop holding yourself accountable in some form or fashion.
Accountability is my #1 secret to STAY motivated for the long haul in business and health
Enjoy your favorite foods the right way and stay amazing.
Your friend and coach,
Cheryl Pattyn
Cheryl Pattyn

Ketogenic Garlic Dressing

Last weekend was our first family Christmas and my sister-in-law brought a cesar salad.  Now she makes her own Cesar salad dressing which is awesome and so much better than anything out of a bottle.
Here is a Ketogenic version of a Cesar salad dressing that will help you stay on track with your diet while eating something deliciously creamy.
Click on the picture to get the recipe
Cheryl Pattyn
Cheryl Pattyn

Hard Core – Literally

Today we are attaching your core.  I have 5 moves for you today to give a go this week either after a cardio HIIT session or after a strength workout.

You can do the circuit 1-3x depending on how strong your core muscles are to start.  As you get stronger, you can add more rounds.  I have included pictures for each movement as well in case you are not familiar with that movement pattern.

Have fun 🙂

  1. DB, abdominal jack-knife x 20 reps (hold 1-DB in your hands)  


  1. DB, alternating 1-leg knee tuck crunch x 20 reps/leg (hold DB in your hands)  


  1. walkouts + a pushup at the end x 10 reps  


  1. cross-body mountain climbers x 20 reps/side  


  1. side v-sit ups x 20 reps/side  



Cheryl Pattyn
Cheryl Pattyn

Does Your Nutrition Suck – Take the test!

I’ve said it before and I will say it a million times more; 80% of your body composition is determined by your nutrition NOT your training!

Yes 80%!

So tell me the truth, are you putting as much energy into your eating as you are your workouts?

Don’t lie! Because I know the truth 🙂

I see it far too often, people working harder and harder and not getting the results they want!

For some reason, we are conditioned to believe that “burning” more calories is the answer to getting lean or “lifting” more weights is the solution to building more muscle!

Truth is, training is super important, but it’s only part of the battle! And really just a small part of a much bigger picture.

So how do you know if your nutrition is on point so that you can achieve your goals???

Here’s a quick 1-minute questionnaire to help give you an idea of where you are at with your nutrition.

Answer either yes or no to each question.

  1. Is your energy intake aligned with your goals?

For example, if you are trying to lose fat, are you in a consistent calorie deficit to support fat loss?

  1. Do you consume an abundance of high fibre, colourful vegetables every day?
  2. Do you consume an adequate amount of high quality protein every day?
  3. Do you consume an adequate amount of healthy dietary fats every day?
  4. Do you avoid foods high in simple sugars 80% of the time?
  5. Do you have a pre, intra and post-workout nutrition strategy?
  6. Do you have a high quality vitamin and mineral protocol you follow?
  7. Do you hydrate with a quality water source between meals and during training?
  8. Do you use high quality salt such as sea salt and Himalayan salt daily?
  9. Do you avoid processed foods 80% of the time?

If you answered yes to a question give yourself 2 points and if you answered no give yourself 0 points.

Add up your total score.

If you scored under 5 I’m shocked you are still alive and reading this!

If you scored under 10 you need some serious work.

If you scored between 10-15 you’re doing ok but there’s room for improvement.

If you scored between 15-20 keep up the great work!

Don’t underestimate the value of high quality nutrition.

Food is not only fuel it’s information that your body receives and translates into action so make sure you’re giving it the right information.


Cheryl Pattyn
Cheryl Pattyn

Slow Cooker Vegetable Barley Soup

So last week we had 2 teaser days with double digit temperatures – I think it is safe to say those days are over for awhile.

The beauty of a soup like this is that you can throw almost any vegetable into the mix, substituting your favorites for any of the ingredients listed. Use what’s already in your fridge or freezer – frozen vegetables are great for slow cooker soup – so that you don’t have to make a separate trip to the store. I used sweet potato, carrots, onion, frozen green beans, celery and canned tomatoes, along with a scoop of pearl barley. If some of those ingredients don’t float your boat, feel free to make substitutions.

Also know that the soup can be made in a slow cooker while your sleeping making lunch the next day easy pesy.

Just click on the picture to get the recipe



Enjoy your soup!