Cheryl Pattyn
Cheryl Pattyn

Red Velvet Muffins

So last week it was the green monster muffin.  This week it is the Flourless Red Velvet Beet Muffin.

Now I will totally admit to not liking beets – but if I can sneak them in somewhere with out me having to actually eat them then I am all in.

Although beets have the highest sugar content of all vegetables, most people can safely eat beet roots a few times a week (and their greens in unlimited quantities), enjoying not only their sweet, earthy flavor but also their powerhouse nutrients that may improve your health in the following ways.

1.Lower Your Blood Pressure

The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

2.Boost Your Stamina

The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

3.Fight Inflammation

Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. As reported by the World’s Healthiest Foods:

4.Anti-Cancer Properties

The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.

5.Rich in Valuable Nutrients and Fiber

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

6.Detoxification Support

The betalin pigments in beets support your body’s Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.

Eat Your Beet Greens Too

If you simply throw away the green leafy tops to your beets, you’re doing yourself a disservice, as these are among the healthiest part of the plant.
Besides containing important nutrients like protein, phosphorus, zinc, fiber, vitamin B6,magnesium, potassium, copper, and manganese, beet greens also supply significant amounts of vitamin A, vitamin C, calcium, and iron.

Beet greens actually have even more iron than spinach (another leafy green in the same botanical family) as well as a higher nutritional value overall than the beetroot itself.  You may be surprised to learn, for instance, that research shows beet greens may:

  • Help ward off osteoporosis by boosting bone strength
  • Fight Alzheimer’s disease
  • Strengthen your immune system by stimulating the production of antibodies and white blood cells

If you’ve never tried beet greens before, don’t let them intimidate you. They can be added raw to vegetable juice or sautéed lightly right along with other greens like spinach and Swiss chard.



So you can see why beets are good for you, but if you are like me or have fussy kids then this is a great way to sneak in some great nutrition without anyone knowing


Flourless ‘Red Velvet’ Beet Mini Muffins
Serves: 20-24 MINI MUFFINS
  • 1 cup pureed beets (about 2 beets)
  • ½ cup creamy cashew butter
  • ½ cup cocoa powder
  • ⅛ cup pure maple syrup
  • ½ teaspoon baking powder
  • ½ teaspoon vanilla extract
  • 2 large eggs
  • ⅓ cup dairy free or dark chocolate chips
  1. Preheat the oven to 350 degrees
  2. Peel the beets and cut in half, then boil for 30 minutes or until soft. OR purchase precooked beets and omit the boiling
  3. Place the softened beets, cashew butter, cocoa powder, maple syrup, baking powder, and vanilla extract in a food processor or blender and pulse until smooth. Add eggs directly to mixture and blend or pulse for an additional 10 seconds, just until well combined
  4. Add the chocolate chips
  5. Pour roughly one heaping tablespoon of batter into each mold of a greased mini muffin pan
  6. Optional: sprinkle additional chocolate chips on top
  7. Bake 15-20 min or until center is set



Cheryl Pattyn
Cheryl Pattyn

Full Body Workout

How is everyone’s week going?  Hopefully you are eating well and training well for a happy mind, body and soul.

This weeks workout is nice is simple but effective and all you need is a set of dumbbells or a kettlebell.

Set your interval timer for 45 seconds of work : 10-15 seconds of rest for 10 -15 rounds depending if you want to do the circuit 2x or 3x.

Alright here we go…


walkouts with a push-up


ski jumps


alternating reverse lunges






KB or DB swings


Keep up the awesomeness!


Cheryl Pattyn
Cheryl Pattyn

The crucial role STRESS plays in your life!

We all experience stress.

And it’s a well-known fact: Being stressed can make it REALLY hard to
reach your health / fitness goals + it can lead to other negative effects.

But did you know…

Not having *enough* stress can actually slow your progress, too?

See, stress isn’t a “thing” that happens to you. Stress is your RESPONSE
to the challenges you face every day.

The same stressors: Job pressure, raising kids, managing money, dirty
laundry, and yes, even an intense exercise and eating regimen…

…can either energize and inspire you or sap your will and your mojo.

So how do you find your “stress sweet spot” — just enough stress, but
not too much?

Check out this infographic by Precision Nutrition and if you’ve ever struggled to balance your stress load…download and print this out so it’s handy next time you need your stress managed.



Cheryl Pattyn
Cheryl Pattyn

Green Monster Muffins

These are NOT just for toddlers.  These muffins make a great snack for anyone on the go, at school or work.

This muffin isn’t the most photogenic, but it tastes great and is packed with several fruits and vegetables. It has apples, bananas, spinach, and carrots. I also used coconut oil instead of vegetable. In the past,  I’ve cut down the sugar by a tablespoon and it’s still delicious!

Tip: you can also blend the carrots in with the wet ingredients, if you have super picky eater who picks out veggies out of their food.


Green Monster Veggie Muffin


  • Wet Ingredients:
  • 1 c. unsweetened applesauce
  • 1 c. spinach, raw and fresh
  • 1 ripe banana
  • 1/2 c. carrots, grated
  • 1/4 c. almond meal
  • 3 tbs. sugar
  • 3 tbs. coconut oil
  • Dry Ingredients:
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1.5 c. all-purpose flour


  1. Preheat oven to 350F
  2. In a blender mix all wet ingredients (EXCEPT carrots)
  3. In a large bowl, combine dry ingredients, add grated carrots
  4. Mix wet and dry ingredients (do not overmix, just until the dry is incorporated in)
  5. Scoop mix into silicone muffin cups, Place filled cups into a muffin tin for easy transfer
  6. Bake for 16-17 minutes, or until toothpick comes out clean. Check at 15 minutes

Cheryl Pattyn
Cheryl Pattyn

Rocked to the Core

I know I have been focusing a fair bit on the abdominal’s lately, most likely because we have a family trip coming up in 2 weeks.

In this core circuit all you need is some floor space and your interval timer.

Set your interval timer for 30 seconds of work to 10 seconds of rest for 10-20 rounds depending if you want to do 1 or 2 rounds of the circuit.

Here we go…

  1. plank to downdog 


  1. spiderclimbers


  1. russian twists


  1. reverse curls


  1. side plank hip dips (LT and RT sides)


  1. plank to downdog with opposite leg tap – same as #1 but as you come up into downdog, have 1 hand touch the opposite shin.


  1. side lying V-sits (LT and RT sides)


  1. swimmers


You can take a 60 second break between rounds if you need to if you are doing 2 rounds and its a great way to finish an upper or lower body workout too.

Have fun and feel the 6 pack burn 🙂

Cheryl Pattyn
Cheryl Pattyn

Why Are You Doing That?

Why are you doing that?
How long have you been trying to lose those last 10 or 20 or 30 pounds?  

Been awhile now, hasn’t it?

  You know how to lose weight –eat healthy and exercise–so why are you still living in a body that you’re disappointed with?  

In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll always be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

1. Do you believe… You don’t deserve it?

Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

2. Do you believe… Change is bad?

It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

3. Do you believe…Success will bring loss?

If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’?

4. Do you believe…You’re not capable?

Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

Cheryl Pattyn
Cheryl Pattyn

Ab Finisher

So this ab finisher is just that – a finisher that can be added on at the end of your workout or something that can be done on it’s own if you need a quick and effective workout.

This ab finisher is only 6-9 minutes long depending if you do 2 rounds or 3.

Set your interval timer for 50 seconds of work to 10 seconds of rest for 6 or 9 rounds.

Lets do this!

  1. lying leg raises 


  1. cross body mountain climbers  


  1. alternating side planks 


that’s it – done and done.  The key is slow and controlled movements, don’t rush it.

Cheryl Pattyn
Cheryl Pattyn

Paleo Meat loaf

Now I love meat loaf.  Hated it as a kid and my kids are not big fans of it still, but for some reason I really like it and this recipe really sparked my interest due to the coconut milk in it and It’s the perfect comfort food, is easy to make, and will makes you feel all warm and fuzzy inside.  🙂

Now if you are not familiar with the Paleolithic diet (also called the paleo diet, caveman diet or stone-age diet) the paleo diet is based mainly on foods presumed to have been available to Paleolithic humans.  Wide variability exists in the way the diet is interpreted. However, the diet typically includes vegetables, fruits, nuts, roots, meat, and organ meats while excluding foods such as dairy products, grains, sugar, legumes, processed oils, salt, and alcohol or coffee. The diet is based on avoiding modern day processed foods in a nut shell.

I am all for avoiding processed foods and sugar and focusing on more veggies and meat, but I am ok with the odd glass of wine or piece of bread


  • 3pounds ground beef
  • 1cup blanched almond flour
  • 3 eggs
  • 1 medium onion chopped
  • 1clove garlic minced
  • 2TBSP mustard
  • 1TBSP chili powder
  • 1.5TBSP garlic salt
  • 3TBSP tomato paste
  • 1/4cup full-fat unsweetened coconut milk
  • 2TBSP olive or avocado oil
  1. Preheat oven to 350 degrees and line a broiler pan with aluminum foil.
  2. Heat oil in a skillet, and cook onions until nearly caramelized (about 10 minutes).
  3. Add in minced garlic and turn off heat, allowing the garlic to cook until fragrant (just a minute or two). In a bowl, combine all ingredients including the onions and garlic (with your hands–that’s what God made ‘em for! Just be careful not to burn yourself from the onions).
  4. Form meat into two loaves and place on pan (Doing it this way will avoid all the grease that you’ll get if you use a loaf pan):
  5. Bake for about 45 minutes, until temperature reaches about 160 degrees, then let cool for about 5 minutes before slicing to enjoy!