Cheryl Pattyn
Cheryl Pattyn

Chocolate Sweet Potato Brownies

Yes you read that correctly  -Chocolate Sweet Potato Brownies!

Now in all fairness, my daughter makes a wicked brownie, but it has a 1/2lb of butter in it, and tons of sugar.  Do I eat them, yes, should I? Not really, but its my princess!

I really like sweet potatoes, and sweet potatoes are a good source of Vitamin A and fiber.

You can use the natural, unsweetened canned version if you don’t have any leftover cooked sweet potatoes or want to take the time to cook some.  Just be sure to really puree the sweet potato to avoid eating chunks of it in your brownie 🙂

Enjoy!

 

 

Ingredients

  • 3 eggs
  • ¼ cup maple syrup, or more to taste
  • ½ cup melted coconut oil + extra for greasing
  • ¾ cup almond meal
  • 1/3 cup cocoa powder
  • 1 t baking powder
  • 1 cup cooked sweet potato
  • Optional: chocolate chips for topping
Instructions
  • Preheat the oven to 350°F. Grease baking pan with coconut oil.
  • Whisk together the eggs, syrup, and coconut oil until well combined. In a separate bowl, combine almond meal, cocoa powder and baking powder.
  • Whisk the dry ingredients into the wet. Whisk in the sweet potato.
  • Pour brownie batter into baking pan and bake for 30 minutes, or until an inserted toothpick comes out clean. If using chocolate chips, lightly press them on the brownie shortly after it comes out of the oven.

 

Cheryl Pattyn
Cheryl Pattyn

All about that backside!

On Saturday last weekend I took a group of 10 ladies to a Pilates style workout that I use to cross train.  It was a ton of fun and everyone loved the workout.

Its not always about lifting heavy, or speed training or high intensity training.  You need to mix it up not only for your mind but for your body as well.

This week’s workout is all about the backside!  Love working the backside!  Everyone loves a nice backside!

6 moves done for 3-5 rounds and all you need is a step or chair or staircase and 1-2 heavier dumbbells or kettlebells.

  1. star jumps or goblet squats if you are not a jumper x10

 

  1. frog pumps x10 – lying on your back, place the soles of your feet together, let the knees drop out the sides and from here push the soles of the feet together as you lift your hips up off the floor.

 

  1. double windmills x10 – have 1 DB or KB in each hand as you do the windmill ( to take down the intensity just use 1 DB or KB in either the upper or lower hand) 
  2. step-ups x10/leg
  3. 1-sided farmers carry for 50 meters/side 
  4. lateral step ups with a hop x10/leg

Enjoy this weeks backside workout and if you have any questions don’t hesitate to reach out.

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 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.

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?

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.

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’?

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

Sesame-Ginger Sauce Stir-Fry

So I had to share this recipe with you. I made it last weekend and everyone liked it but Ethan, the 10 year old.  I made this recipe with left over chicken vs shrimp and I am going to make it again but with left over pork tenderloin.

I have a tenancy to add more vegetables then indicated.  I am sure I had more than 1 cup of peppers, carrots and snow peas.  But the sauce seemed to be enough.

If you don’t have coconut oil, then just use a good quality olive oil.

It wasn’t difficult to make, but I would recommend having all the veggies cut up and ready to go making it easier and quicker to add while you are cooking.

Enjoy this weeks recipe.

 

Ingredients

  • 3 tablespoons low-sodium soy sauce or tamari
  • 2 tablespoons mirin ( I didn’t use this ingredient)
  • 2 tablespoons seasoned rice vinegar
  • 1 tablespoon toasted sesame oil
  • 1/4 teaspoon sriracha, optional
  • 1 tablespoon organic cornstarch, dissolved in 1 Tbsp. water
  • 2 tablespoons grapeseed or coconut oil
  • 10 ounces sliced cremini mushrooms
  • 1 large red bell pepper (about 8 oz.), seeded and sliced (1 cup)
  • 2 medium carrots (about 3 oz. each), sliced (1 cup)
  • 1 cup sliced snow peas
  • 5 scallions (about 3.5 oz. total), white and light green parts sliced diagonally (slice and reserve 1 Tbsp. dark green parts)
  • 4 heads baby bok choy (about 6 oz. total), chopped
  • 2 tablespoons minced fresh ginger
  • 1 1/2 tablespoons minced garlic (from about 4 cloves)
  • 1 pound medium shrimp, peeled and deveined (I used left over cut up chicken)
  • Cooked rice or rice noodles, for serving, optional
  • Toasted sesame seeds, for serving, optional

 

Preparation

1. Whisk together soy sauce, mirin, vinegar, sesame oil, sriracha, if desired, and cornstarch mixture in a bowl.

2. Warm a large skillet over medium-high heat. Add grapeseed oil. When it shimmers, add mushrooms. Cook, stirring occasionally, until mushrooms release their liquid and just begin to brown, about 8 minutes. Add bell pepper, carrots, snow peas, and scallions and cook, stirring often, until just tender, about 1 minute. Stir in bok choy; cook, stirring, for 30 seconds.

3. Stir in ginger and garlic and cook, stirring, until fragrant, about 30 seconds. Push vegetables to one side of skillet, add shrimp to skillet, and stir-fry until just opaque, 1 to 2 minutes. Add 2 to 3 Tbsp. water to skillet and quickly stir to loosen any browned bits from bottom of skillet. Stir-fry, mixing all ingredients, just until water evaporates.

4. Reduce heat to medium. Quickly whisk sauce and pour into skillet. Cook, stirring, just until sauce begins to thicken and coat shrimp-vegetable mixture, 1 to 2 minutes. Divide rice among 4 shallow bowls, if desired. Spoon sir-fry mixture on top. Sprinkle with reserved dark scallion greens and sesame seeds, if desired.

Cheryl Pattyn
Cheryl Pattyn

All Legs

So for this weeks workout we are hitting up the legs with an EMOM (every minute on the minute) style workout..  You will alternate between 2 moves for a total of 20 minutes.

So, set your interval timer for 60 secs of work to 60 seconds of rest for 5 rounds.  Every time you hear your timer go off it is go time. If it only takes you 30 seconds to do 16 box jumps then you will have 30 seconds of rest before you do the goblet squats  – okie dokie!

Move #1– 16 box jumps – if you don’t want to jump, then do squat jumps or alternating step-ups

Move #2 – 16 goblet squats

REST

Re-set your timer for round #2

Move #1 – 16 push-ups

Move #2 – 16 wall balls – now if you don;t have wall balls or medicine balls that you can throw against a wall, then do

medicine ball slams against the floor, or if you have access to battle ropes then you can do 16 double

slams with the rope, if you have no equipment then do 16 burpees

 

You are done!

Have a great rest of the week!

Cheryl Pattyn
Cheryl Pattyn

I hope you never eat these 5 foods

I hope you never eat these 5 foods
The world of fitness and fat loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried

Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread

White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one

Do-not-eat food from this article please let it be sugar.

Try This #5: Fruit

Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
Eating right, along with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Cheryl Pattyn
Cheryl Pattyn

Crock-Pot BBQ Ribs

The boys in my house are a big fan of ribs, but I don’t have the time to be cooking them for hours in the oven or on the BBQ.

I have made this recipe twice and both times the ribs have come out of the crock-pot falling off the bones.

So if you are looking for an easy way to make a treat meal then this is one for your books.

 

Crock-Pot BBQ Pork Ribs

Fall-off-the-bone tender pork ribs cooked in the crock-pot. This super easy recipe takes less than 10 minutes to prep and can be made in as little as 4 hours on the high setting. Use your favorite barbecue sauce for a flavorful, finger-lickin’ good meal!  
Slightly adapted from No. 2 Pencil’s Slow Cooker BBQ Ribs
Serves: 3-4

Ingredients
2 1/2 to 3 lbs. of pork ribs (I used St. Louis Style because they’re meatier)
Sea salt, to taste  – adjust according to the saltiness of your barbecue sauce
Black pepper, to taste (I like to add a generous amount)
1 teaspoon of granulated garlic or garlic powder
1 teaspoon of onion powder
2 teaspoons of your favorite seasoning blend or rib rub
1 to 1 1/2 cups of barbecue sauce* (homemade or store-bought)

*The barbecue sauce is a key ingredient here (since the ribs won’t have any smoke/grill flavor), so make sure to choose a brand or recipe that you LOVE! I often mix a smoky and sweet Kansas City-style sauce with a spicy barbecue sauce for a good balance of sweet and spicy.

 

Cheryl Pattyn
Cheryl Pattyn

Time To HIIT It!

Keeping it simple and effective again this week all you will need is a pair of DB.

Set your interval timers for 50 seconds of work to 10 seconds of rest for 12-18 rounds.  If you need a less intense workout then do 30-40 seconds of work to a 10-15 second rest.

Alright here we go…

  1. squat to overhead shoulder press 
  2. DB push-up with alternating 1-arm rows
  3. side burpees 
  4. deadlifts 
  5. high plank holds 
  6. alternating curtsy lunges 

Have a great workout and if I can be of any assistance to you and your training don’t hesitate to contact me here

Cheryl Pattyn
Cheryl Pattyn

Pizza vs Apples

Have you ever eaten 4 apples in a row?

I will bet that you haven’t!

However, I can almost guarantee that you’ve eaten 4 pizza slices in a row… I know I have.
And I have never eaten 4 apples in row.

So why is this the case?

Well you can argue that it’s because the pizza tastes better lol.

However that’s not what we’re talking about here.

Your body is so intelligent and the things that it does are remarkable in my opinion.

The main reason why it is so much easier to eat 4 slices of pizza in a row and not 4 apples in a row is due to the micronutrient content in each.

As important as macronutrients (carbs, protein, fats) are for human performance, micronutrients are arguably far more important!

Micronutrients are nutrients required to sustain life in small quantities in order to orchestrate a range of physiological functions. Micronutrients also include vitamins, which are organic compounds required as nutrients in trace amounts.

Examples of micronutrients include iron, chromium, copper, zinc, magnesium, iodine and so much more!

Processed foods, or frankenstein foods as I like to call them, do not contain hardly any micronutrients because micronutrients exist primarily in real, fresh food.

Your body is programmed to ensure that you are eating enough balanced micronutrients first and foremost so that’s why you can seem to eat an excessive amount of processed foods like pizza, donuts, sweets, etc.

The body will just keep eating in hopes to get the needed micronutrients which in the case of processed foods never actually comes.

In turn, an apple is alive and full of micronutrients so your body will signal being full much quicker because it gets a good supply in just one apple so there’s no need to keep eating more and more.

How cool is that?

This is why I am a big believer in eating REAL EARTH GROWN AND NATURALLY RAISED FOODS!!!

Because only a nutrition plan rich in real natural foods and naturally raised meats is going to delivery a balance of macro AND micronutrients needed by your body to get stronger, get leaner and perform at Superhuman levels!

So the lesson here folks is to make sure that your meals are made up primarily of REAL FOOD that you can find in nature and doesn’t come in box or package with an extensive ingredient list full of suspect names…

Remember I am here to help you so tell us what your goals are, what you’re struggling with, and how we can help you by CLICKING HERE!

Cheryl Pattyn
Cheryl Pattyn

Sweet and Spicy Roasted Cauliflower

I had tried this recipe last week with broccoli since that is what I had in the fridge.  My hubby was in charge of cooking dinner while I was out teaching and unfortunately he burnt the broccoli 🙁

I didn’t have any sriracha so I just left it out.  The sauce tasted good so I will definitely be giving this another try.

Let me know what you think of the recipe if you decide to try it.

 

INGREDIENTS:

  • 1 small head cauliflower, cut into florets
  • 1/4 cup olive oil
  • 3 tablespoons maple syrup
  • 2 tablespoons sriracha
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

 

PREPARATION:

  1. Preheat oven to 400º F and line a baking sheet with parchment paper or a silicon baking mat.
  2. Whisk together olive oil, maple syrup, sriracha, soy sauce, garlic powder and onion powder in a large bowl until thoroughly combined.
  3. Add cauliflower florets and carefully toss in maple syrup mixture until coated.
  4. Transfer florets to lined baking sheet and spread them out into an even layer.
  5. Place baking sheet in oven and bake for 30-40 minutes, or until cauliflower is fork tend
  6. Remove from oven and serve hot.