Cheryl Pattyn
Cheryl Pattyn

The Possible Missing Link!

This might be your “missing link” – Yoga!
Since I have my Yoga workshop coming up on Feb 11th, I thought this topic was very appropriate and timely.
The RIGHT Yoga strategy may be your most potent and best strategy to incinerate stubborn belly fat.
Here’s why…
No doubt you experience daily stress. Whether it’s sitting in traffic, getting the kids ready for school, or whatever one of the all too common life curveballs gets thrown your way… stress happens.
Well, research shows this daily stress, without the right targeted step, keeps the hormone “Cortisol” on a steady drip.
When this occurs — as it does for so many men and women — it makes it next to impossible for you to burn off fat. Because, a steady drip of cortisol all but shuts down your body’s ability to use the master fat burning hormone Leptin, to burn off fat.
Now, when you add in trying an exercise or diet plan… as you may very well know… it adds stress to your life.
Questions like…
“Will this work for me?”
“If I lose the weight how do I keep it off?”
“What should I eat when?”
Only add to that steady drip of cortisol. Again, that steady drip primes your body to pack on and store fat.
Even if you did lose the weight, if the program did nothing for your stress,  as soon as you eat “normal” the weight comes piling back on.
We can both agree, diet and exercise, and the mere thought of it CAN be stressful.
Here’s why the right Yoga strategy may be your missing link…
-It can reduce stress turning off the tap of “cortisol” keeping you fat
-It reduces injury and pain
-It can ignite your youth hormones to rapidly turn back the clock.
-It can tighten, tone.
-It boosts confidence, and positive mental emotional state.
And maybe most important…
The right yoga strategy makes your body burn belly fat by turning off all stress hormones keeping you fat… and relaxing to the mind and body from the daily stresses of life.
So if you are wanting to give the yoga thing a try, then let me know and Ill get you into my workshop on Feb 11th.
Cheryl Pattyn
Cheryl Pattyn

Cauliflower Hash Browns

Looking for a way to re-invent the potato hash brown so it is healthier?

These Cauliflower Hash Browns are not only super easy to make, but are a great bed for eggs, bacon, and avocado. On the other hand they could also just as easily be topped with ground beef, sour cream, guacamole and cheese!

With only three ingredients you’ve got yourself a stand alone meal or a delicious side that unites several different foods! You can have it for breakfast, lunch or dinner.

NUTRITION (per 2 hash browns)
Calories: 164cals
Fat: 11.25g
Carbs: 5.2g
Fiber: 2g
Protein: 7g



  • 1 small head grated cauliflower
  • 1 large Egg
  • 3/4 cup Shredded Cheddar Cheese
  • 1/2 tsp Cayenne Pepper (optional) 
  • 1/4 tsp garlic powder 
  • 1/2 tsp salt
  • 1/2 tsp black pepper
Servings: 2 
  1. Grate entire head of cauliflower.
  2. Microwave for 3 minutes and let cool. Place in paper towels or cheese cloth and ring out all the excess water.
  3. Place rung out cauliflower in a bowl, add rest of ingredients and combine well.
  4. Form into six square shaped hash browns on a greased baking tray.
  5. Place in a 400 degree oven for 15-20 minutes.
  6. Let cool for 10 minutes and hash browns will firm up. Serve warm Enjoy!

Cheryl Pattyn
Cheryl Pattyn

Full Body Training Circuit

For this weeks workout we are working you from top to bottom.  No timer needed, you just need to be able to count reps.

You will do each circuit for 3-4 rounds and you will need some dumbbells if you have them.  If not, no worries just use your own body weight.

Circuit 1:

squat jumps or total body extensions x15 reps

straight leg deadlifts x 15 reps

plank, renegade rows x 15 reps/arm (hold the plank position from your knees or toes, from here do a 1-arm row)

DB or KB swings x 15 reps


Circuit 2:

reverse lunge with bicep curl x 15 reps (as you step back, do your bicep curl)

mountain climbers x 45 seconds

hip bridges x 15 reps (you can place your feet up onto a chair or step for more range of motion)

plank hold x 45 seconds (from either the knees or toes)


Circuit 3:

bent-leg deadlifts x 15 reps (you are doing a squat with the DB inf ront of the thighs)

pull-ups x 15 reps (get under a table if you don’t have a pull-up at home)

shoulder press x 15 reps

jumping jacks or skaters or jump rope or running on the spot x 60 seconds


If you are not sure what something is, don’t hesitate to message me – safely first 🙂


Bust those excuses. #motivation | via @SparkPeople:

Cheryl Pattyn
Cheryl Pattyn

K.I.S.S – Keep it simple stupid

Nutrition doesn’t need to be so hard. Unfortunately, there is so much information and so much conflicting advice from “experts” that many of us don’t know where to start. To cut through all the clutter, we like to simplify the whole process by asking a few essential questions. If you can answer these, you’ve covered 90% of the equation and will be healthy, perform at a superhuman level, and most importantly, live well.

Does your energy intake align with your goals?

This is one of the most important questions you need to ask yourself. To answer this accurately you need to define your goal. Do you want to build muscle? Burn fat? Be able to go up and down stairs without being winded?  Once you have clarity on what your goal is, you can determine how much energy (calories) you need to ingest (via whole, unprocessed food) to support that goal. If you’re trying to build muscle, you need to provide your body with more energy than you burn. If fat loss is the goal, your energy intake should be lower than your energy expenditure.  Get this question right and you are already ahead of the game.

Do you consume an abundance of high fibre, colourful vegetables every single day?

The benefits of eating a high amount of fibrous vegetables from a variety of colors cannot be overstated.  So many people become preoccupied with calories and “macros” while forgetting that regular vegetable consumption is the best way to provide key vitamins, minerals and phytonutrients to the body. These nutrients are so important for just about everything when it comes to the human body, including strengthening your immune system, managing inflammation, speeding up healing and recovery from training, brain function, heart function, muscle function, and the list can literally fill a 300-page textbook. Your mother was right and so was Popeye – eat your veggies! Your body will thank you.

Do you consume adequate amounts of quality protein and fats every day?

Whether the goal is muscle gain, fat loss, and/or sport performance, it’s critical to consume adequate amounts of protein and dietary fats each day.  Increasing protein intake to an average of 1 gram/lb. of bodyweight from quality sources (i.e. grass fed beef, wild caught fish, free range poultry) does wonders for body composition (muscle gain, fat loss) health, and performance.

Dietary fats are critical for health, including optimal hormone function, absorption of fat-soluble vitamins and immune function. Most North Americans are consuming way too much of the wrong fats because of fast foods and an over reliance on processed foods. Make sure your fat intake is balanced between saturated (coconut oil, fats from animal protein, cacao) polyunsaturated (fish oil, flaxseed) and monounsaturated (olive oil, avocado) fats. Avoid anything with trans-fats (found in most processed foods) and vegetable oils like canola, safflower and corn oil.

Do you have a peri-workout nutrition strategy?

This simply asks what are you eating before, during and after your workout? For “athletes” of all levels, getting this question right can be a game changer. An optimal peri-workout strategy ensures that you have a great training session and facilitates recovery between sessions so that you can adapt and improve. As far as guidelines, here are a few simple rules to keep in mind:

Pre-Workout: About 90 minutes to 2 hours before your training session, consume a meal rich in protein (chicken, fish, eggs), slower digesting carbs (sweet potato, quinoa, brown rice) and a small amount of fat (olive oil, coconut oil) to help fuel your session.

During your Workout: Sip water mixed with Branched-Chain Amino Acids (BCAAs) and fast digesting carbs (dextrose, maltodextrin, waxy maize) during your session. The water ensures you are properly hydrated and the BCAAs/carbs serve to support performance and prevent muscle breakdown. If fat loss is the goal, you can skip the carbs here.

Post-Workout: Consume a high quality whey protein supplement or eat a meal rich in protein and carbs. Keep this meal very low in fat so that you can speed up delivery of nutrients and kick-start the recovery process.

Do you hydrate with water between meals and during your training sessions?

As basic as this question seems, it’s often the one overlooked the most by people. The reality is that being just slightly dehydrated can cause a decline in performance. Water is essential for too many metabolic functions in the body to list. You need it for life!

As a general rule, I recommend to consume at least 2-3 litres of natural spring water between meals and during training sessions per day.  And while tea and coffee are great at the right times, we don’t factor these into our overall water consumption. Go ahead and have a morning cup of java or green tea, but make sure that you are properly hydrated at all times, especially when training.

Before obsessing over which pre-workout supplement or exotic herb to take, make sure you have covered the basics. Get the five a fore-mentioned questions right, and you’re well on your way to becoming superhuman.



Cheryl Pattyn
Cheryl Pattyn

Turkey Lettuce Wraps

Lettuce wraps are quickly becoming a bit of a go to meal at restaurants.  You are getting your veggies in, getting your protein in and they generally contain no gluten (just got to watch the sauces).

Even if you are looking for a tasty protein to have or mix in with some left over veggies, the ground turkey would be the perfect and flavourful addition to any leftover veggies for lunch the next day.  In fact I think you could make the turkey into meatballs if you prefer.

Lately I have been cooking on the weekends quinoa, some sort of meat  and frozen veggie mix so I know I have at least 2-3 lunches ready to grab for work with dinner leftovers are scarce.

This recipe does call for soy sauce, so to be gluten free use Tamari.

Be sure to let me know what you think of the recipe!

Just click on the mouth water picture to see the full recipe.

Cheryl Pattyn
Cheryl Pattyn

AMRAP time. How fast can you go?

It was so good to get back into my workout routine after being away for 5 days and doing a ton of sitting due to all the driving from NC and back.

Thank-fully we found a trampoline park that we had all to ourselves and I jumped my little heart out for over an hour – AWESOME!

Also on a side note, after my strength training sessions, my goal is to add in about 5-10 minutes of treadmill intervals to boost my fat burning for my trip to the Dominican with the family the end of Feb.  If you don’t have a treadmill, do stairs at home, or do running on the spot, anything that you can push yourself hard and fast on for about 30 seconds with a 30-120 sec rest for 4 rounds.

Here is your weekly workout:

Set a timer for 20 minutes.  This is an AMRAP with 7 moves in it.  The goal is to get in as many rounds as possible in the 20 minutes.


  1. 12 box jumps or squat jumps or total body extensions
  2. 12 push-ups
  3. 7 burpees
  4. 12 inverted rows or pull-ups
  5. 10 1-arm KB or DB swings/arm
  6. 12 cross body mountain climbers/leg
  7. 8 goblet squats


Be sure to let me know how many rounds you got in!

Cheryl Pattyn
Cheryl Pattyn

Estrogens Vs Androgens

Estrogens vs. Androgens

We live in a world of estrogen dominance and this is a leading factor in many of the health problems people face today. We will discuss what estrogens and androgens are, the many effects of estrogen dominance, how we become overloaded with four bad kinds of estrogens, and lastly what you can do about it.

This article is important for both men and women. Women have much more estrogen than men. Men have many more androgens then women. But both genders have both. And both are affected by the modern day environment to become estrogen dominant in a way that undermines their health and performance.

Different Types of Estrogen

There are many hormones in the body, in fact, there’s over 240 of them and today we are going to dive into a few of these varieties. Estrogen is not just one hormone, but a class of several different forms.

  • Estrone (E1) – One of the worst estrogens appears to be 16 alpha-hydroxy-estrone. However, there are also good estrones like 2 hydroxy-estrone.
  • Estradiol (E2) – Excessively elevated levels of estradiol are the most common of the  “bad” estrogens.
  • Estriol (E3) – Of all the estrogens, estriol appears to have the best health producing effects.


Conversion of Androgens and Estrogens


So its important to note that while all estrogens are necessary in both men and women, especially women, their effects will depend on the ratio and amounts of them and estrogen dominance is an overburdening of excess estrogens, especially of the “bad kinds”, leading to all sorts of health issues.


The Androgens and their Effects

  • Dehydroepiandrosterone (DHEA) – A “weak” androgen with very low biological potency as far as male sex effects, but many other important anti-aging roles in the body.
  • Androstenedione – The precursor to testosterone with roughly 20 percent of its potency.
  • Testosterone – The most well known of androgens, because of its strong effects.
  • Androsterone – A breakdown product of the androgens with one-seventh the strength of testosterone.
  • Dihydrotestosteone (DHT) – A metabolite of testosterone, with excesses of it playing a role in male pattern baldness and prostate issues.

Having your androgenic hormones working properly will allow you to build and retain muscle mass better, support weight loss, enhance sex drive and function, increase “zest and vitality” and a sense of well-being in life, and even support cognitive function.

In addition to these effects for both sexes, androgens serve as the precursors to estrogens. So the androgens are required as precursors to some of the hormones they need and must be converted.


The Bad Effects of Estrogen Dominance

So just what will estrogen dominance do to you? Here’s a list of a variety of illnesses and problems estrogen dominance can contribute to.

  • Weight gain (especially being unable to get rid of “stubborn” fat)
  • Lack of Sex Drive
  • Impotence
  • Bone loss and osteoporosis
  • Cancer, especially breast in women and prostate in men
  • Diabetes
  • Breast enlargement (early development for girls, and also “man boobs” or gynecomastia for guys)
  • Acne
  • Foggy Thinking
  • Insomnia
  • Impaired athletic performance
  • Immune system compromise
  • Low energy and “mid-day slump”
  • Slow healing
  • cellulite
  • And more


Cellulite and Gynocomastia


Three Additional Hormonal Problems related to Estrogen Dominance


1. Age Related Decline

Unfortunately, after puberty our “healthy” hormones, in both men and women go on a decline that appears to last the rest of our lives. It appears we’re made to become men and women, and be able to pass on our genes, peaking in our 20’s, then it’s a slow decline from there.

Eventually, this leads to menopause in women and andropause in men. Both of these occur when the hormones have suffered enough to lead to some massive changes in the body.

While this is a natural process it can be “put off”, and certainly become an easier transition, by taking the right steps to support your hormones. The whole field of anti-aging is largely about keeping your hormones at the healthful levels of your youth.


2. Aromatization

Aromatase is an enzyme that converts androgens to estrogens. While necessary, this can become a problem especially in men if it is being done too much. If this is the case, this takes all the hormones that would give you health and vitality and convert them into something that does the opposite.

A variety of factors, like too much toxicity and impaired detoxification can contribute to increased aromatization.


3. Sex Hormone Binding Globulin

SHBG, as the name suggests, is a protein that binds to androgens making them unavailable for use in the body. This and other binding molecules are the difference between total and free testosterone. The sad fact is that testosterone can’t deliver its benefits if it’s bound up. While SHBG serves its role in the body, once again, too much can contribute to estrogen dominance.


Our Overly Estrogenic Environment

As previously mentioned,  our modern day environment is the biggest contributor to estrogen dominance and all of the problems that it brings. Here I’ll show you just how prevalent these estrogens are in our everyday lives.

The different types of environmental estrogens can be classed in a number of ways.


1. Xeno-estrogens

From pesticides, chemicals, plastics and more. Common sources include:

  • Bovine Growth Hormone
  • Tap water
  • Laundry detergents
  • Chemicals in sunscreens
  • BPA found in most plastic
  • Food coloring like Red 3
  • Parabens found in cosmetics and shampoos
  • Insecticides like DDT, DDE, indane (banned in Europe but still in use in the USA), methoxychlor, etc.


2. Phyto-estrogens

These estrogenic compounds are found in nature. If we lived in a “natural” world these probably would not be a problem, but in combination with the other estrogens it is best to avoid these completely.

  • Soy – Soy is touted for its benefits as a widely consumed component of Oriental diets. However, they almost always eat it in fermented forms (miso, tempeh, natto) that break down estrogenic compounds in it. It is best to avoid processed soy foods like soy milk and tofu completely.
  • Hops – Found in 99.99% of beers. After the German Beer Purity Laws it was discovered that the women who collected hops for beers experience earlier menstrual periods. Also men suffered from reduced libido and feminization.
  • Flax seeds – Touted as a health food for its omega-3 content, this may lead to estrogen problems. A much better similar food is chia seeds. Although defatted flax seeds appear to help pull out excess estrogen from the body.
  • Licorice root – A common harmonizing herb in many Chinese herbal formulas. Unfortunately it also has very strong estrogenic effects.
  • Coffee – One study found it to increase estradiol levels.


3. Metallo-estrogens

While many people in the field of health are aware of the problematic effects of heavy metal toxicity it is not well known that these metals contribute to estrogen dominance. Heavy metals contaminated products include:

  • Fish (farmed fish is even higher in heavy metals than wild caught)
  • Most tap water supplies
  • Household cleaning agents
  • Cookware
  • White Flour
  • Deodorants
  • Pharmaceuticals
  • Pollution (simply breathing in major cities causes consumption of lead and other heavy metals)
  • Mercury Dental Fillings
  • Vaccines
  • And much more



4. Myco-estrogens

These toxins are from various fungi that contaminant many foods.

  • Aflatoxins found in peanuts, cotton, corn and other grains.
  • Ochratoxins found in beer, wine, coffee, and much more.
  • Most cheeses and coffee are full of various sorts.
  • Black molds and other hidden dangers within your home.
  • If you suffer from candida overgrowth your body may be producing excess estrogens from within.
  • And many more

Do you know what’s growing on your coffee?


The best thing you can do is limit your exposure to all of the above. But because these things are everywhere that’s a tall order even for the most health-conscious of people.


The Superfood of the 21st Century

Because of all of the estrogens in the environment our androgens, for both men and women, need support.

Even if we do everything we can, and let’s face the truth, that very few people are.  Avoiding estrogens is like a losing a war against an over-whelming enemy.


So let’s bring in the CAVALRY.

Earlier we discussed phyto-estrogens. These are estrogen mimicking compounds in various plant foods. While some may serve a purpose, the problem is with all the other estrogens, it is probably best to avoid these as much as possible.

Luckily there is one substance that is fully loaded with them, the pollen of pine trees. (As a side note, pine nuts do contain some androgens, but in much smaller amounts.)

Pine pollen, is the male reproductive part of a pine tree, has many phyto-androgens.

Pine pollen contains gibberellins which are structurally very similar to testosterone. In fact, they have been found to actually connect with testosterone receptors in the human body. Basically, they can mimic testosterone in the body and, as Stephan Harrold Buhner tells us in his book The Natural Testosterone Plan, “because of their adrenal and pituitary actions, they stimulate androgen production in the body; energy levels increase.” They act as prostate regulators, up­regulating when the prostate is too small (one study had castrated rats keep their prostates from shrinking) and down­ regulate when the prostate is too big and inflamed. They are also anti­cancerous and anti­-inflammatory in the rest of the body.

Pine pollen also contains over 30 different kinds of brassinosteroids. Two of these brassinosteroids are used in the mechanism through which the liver safely removes xenoestrogens and other chemicals from the body. They have strong anti­viral actions and are, “considered to be highly novel steroidal compounds with unique anticancer actions while possessing very low toxicity.”

Pine pollen has substances that are similar to testosterone, DHEA, androstenedione, androsterone and more. And that’s not all. Its chock full of nutrition with over 200 bioactive antioxidants, vitamins, minerals, amino acids and other super nutrients.

Understand that this is not like hormone replacement therapy. These are small amounts of hormones, but combined with the intelligence of all the necessary co-factors found in pine pollen. This doesn’t boost your hormones to unsafe levels, but instead helps to educate your body towards a more normal or optimized function.




Wolfe, David, Longevity Now
Buhner, Stephen, The Natural Testosterone Plan: For Sexual Health and Energy


Cheryl Pattyn
Cheryl Pattyn

Sweet Potato Bites

A client sent me this pintrest recipe earlier this week and it looks delish and I bet would be tasty as leftovers the next day for lunch.

If you are not a big cilantro fan then just leave it out and same with the bacon, if you are vegan then feel free to leave the bacon off.

Enjoy this colourful and tasty appetizer or side dish.

Just click on the picture to see the full recipe.




Cheryl Pattyn
Cheryl Pattyn

New Year, New Workout Goals

So for the past 3 months my personal training has been geared towards strength and a bit of size.  For January, I am still focusing on increased strength but I am utilizing the TUT (time under tension) principle vs straight sets.

I will be going for as many reps as possible in 40 seconds using as heavy as weight as possible with a 60 second rest between rounds.  I am very excited to see what happens PLUS I am integrating a more structured nutrition plan in prep for something possible in the summer  – it will depend on how far I want to step out of my comfort zone 🙂

Here is your weekly workout to get you back on track this week if the past 7-10 days have been a bit of a gong show for you and remember to start being more mindful of your food this week.  Throw out your leftover temptations and lets move forward.

Set your interval timer for 40 seconds of work to 20 seconds of rest for 18 rounds (6 moves, 3x through).  If you want more of a challenge then decrease your rest time to 15 or 10 seconds.

  1. skaters  


  1. tricep push-ups


  1. alternating swing lunges (1 front lunge into 1 rear lunge, switch legs)


  1. inverted rows or pull-ups


  1. burpee


  1. cross body mountain climbers
Cheryl Pattyn
Cheryl Pattyn

Top 20 List of 2017’s Bad Habits To AVOID

Did you know…
The average person displays anywhere from 2 -10 bad habits on a daily basis.
Worse part is, most of these habits people are doing day in and day out, and DON’T even realize it.
Definition: A habit (or want) is a routine of behavior that is repeated regularly and tends to occur unconsciously.
Now, don’t get me wrong, some of us have some great daily habits, too…
You can keep up the GOOD work with those 🙂
Back to our bad habits… if you think that you may have some bad habits… and I know you do, listen up.
I’m about to SAVE you a ton of MONEY and TIME, if you follow my lead here.

Here’s where you need to get excited…

Some of these BAD habits you’re about to see, are causing your bank account to be drained, wiped, and drawn into the NEGATIVE, and wasting a ton of your TIME, and may even be killing you silently.

NOT anymore!
Make sure you keep reading, were getting into the good of the bad that WILL change your life forever.
Here’s the truth about the bad habits that somehow crept into most of our lives.
The ONLY way you will kick a bad habit(s), is to:
  • Identify what your bad habit(s) are.
  • Pick which habit that’s possibly affecting your health, wasting your precious time, and money.
  • Work hard to eliminate that bad habit, relentlessly on a daily basis, until you kick it, permanently.
  • Replace your bad habit(s) with a good one.
  • REPEAT till all habits vanish.
That’s the “Simple” truth about kicking your bad habits in 2017.
Let’s face it, some habits will be EASY and others will be a bigger challenge, but I know you got this.


Top 20 Bad Habits of 2017

1. Lying

2. Drinking
3. Drugs
4. Cheating

5. Overeating

6. Smoking (yes, E-Cigs, too)
7. Gossiping
8. Wasting time (guilty)
9. Spending money you don’t have (guilty)

10. Being too serious (very guilty)

11.Talk too much

12. Naysayers
13. Oversleeping
14. Saying “Yes” to everything

15. Unhealthy Attitude (guilty)

16. Video games
17. Facebook
18. Negative self-talk (guilty)
19. Stop talking & Listen more
20. Ineffective Multi-Tasking (guilty)
Alright, now that I aired out the dirty laundry, which of these could you put on your radar, starting today?
Is it Facebook… let’s talk about this time consuming going nowhere fast, black hole money pit.
How much money are you making off Facebook, lol?

Nothing, right?

NADA, not one stinking dollar.

Now, let’s do the math. How many hours are you spending tagging, pasting, liking, and let’s not forget checking in your location.

I bet it’s at least 5-30 times a day, with the average of 2-20 minutes of FB time, daily.

Here’s the math:

Average user: 10 minutes @ 8X’s a day = 1hr 20 min. (a day)
Now X’s that time 7 = 9hrs 20 minutes a week.
BOOM goes the wasted time, that makes you ZERO money, that you could be using to feed your family or yourself.
Going from a ZERO to a HERO, is as simple as STOP smoking, drinking, or even overeating.
Can you imagine how many dollars you could save if you put that 6 pack of beer back, or that pack of cigarettes that’s killing you slowly?
How about cutting out dessert, or even any extra portion of food that’s NOT necessary, because you’re already full.
This is how you get RIPPED and LEAN.
These are powerful things, I want you to think about, to save your bank, and even more important your life.
Ask yourself… do I really NEED any of the bad habits I listed above, to survive.

Heck No!

Be strong… Go hard… and I want you to pick one bad habit starting today, and hold yourself accountable by telling me what it is.

You OWE this to yourself, I want you to live long, healthy, and prosper.
Keep pushing!