Cheryl Pattyn
Cheryl Pattyn

Grilled Hawaiian BBQ Chicken

With the nicer weather just about here, people are bringing out the BBQ’s from the garage and firing them up.

This recipe not only uses the BBQ, but it is a full meal all wrapped up in one nice tidy bundle making clean up SUPER easy and each little packet is complete with tender and flavorful meat and veggies!


Prep time
Cook time
Total time
Serves: 4
  • 4 boneless skinless chicken breasts
  • 1 cup bbq sauce (I like Sweet Baby Ray’s)
  • 1 15-ounce can pineapple slices (including juice)
  • 2 teaspoons soy sauce (use the GF version if possible)
  • 1 teaspoon garlic
  • 1 red bell pepper, cut into cubes
  • 2 medium zucchini, sliced
  • green onions, for garnish


  1. Heat grill to medium heat. Cut 4 sheets, enough to wrap the chicken and veggies, of heavy duty foil. Place chicken on center of aluminum foil and divide the veggies and add 2-3 pineapple slices into each packet.
  2. In a bowl, whisk together bbq sauce, juice from the can of pineapple slices, soy sauce, and garlic. Spread about 2 Tablespoons of the sauce on the chicken and make sure to reserve about ¼ cup.
  3. Place chicken packets onto grill and grill for 13-15 minutes flipping at about 7 minutes.To serve carefully open packets, baste with reserve sauce and garnish with green onions
Cheryl Pattyn
Cheryl Pattyn

Ab Finisher workout

Just like I promised I am posting an ab workout that you can do at the end of any training day or on its own if you want to get in something quick.

You can either set your interval timer for 35-45 seconds of work to 10 seconds of rest OR do 15-20 reps of each movement.

Here’s to summer abs!

  1. Dead bugs
  2. plank hold for up to 2 mins (either from the hands or on the forearms)
  3. up/up/down/down plank
  4. bicycles
  5. mountain climbers
  6. cross-body mountain climbers
  7. reverse crunch
  8. supermans
  9. side v-sits
  10. side plank toe touch

Here are the pics in order of the exercises and if you have any questions just leave me a note and I will get back to you 🙂




Cheryl Pattyn
Cheryl Pattyn

Abdominal Fields of Action

You are probably wondering what I am talking about – Fields of Action?
Do you know the three important functions your abdominal muscles perform?
Stabilizing, flexing and rotating your trunk.
More importantly though… Your core also not only helps you breath but it transfers power from one part of your body to another. For example…
When you perform a push up, your core helps transfer force between your arms and feet… which is why maintaining a tight core throughout the entire movement can help make push ups easier…
You can see why your core is so much more than just how you look in your swim gear.
When you plan your workouts, you need to take all three abdominal functions into considerations.
And once you understand the three specific Fields of Action you’ll be able to stage a full assault on your midsection.
Here they are:
Rectus Abdominis
The rectus abdominis is the long muscle that runs from your rib cage to your pelvis. It’s dissected vertically by a thin sheath of connective tissue, and horizontally by tendinous attachments that create six pack abs most people are looking for.
The rectus abdominis helps to flex the spinal column. More importantly it stabilizes against lengthening and helps stabilize the trunk during movements involving the extremities.
The Obliques
The internal and external obliques work like a corset to define your waistline. These cinch you up and give you that V-tapered and slim-waisted look that is hardwired to be attractive to both men and women.
The Posterior Chain
The posterior chain is simply the backside of your body. Its primary muscles include the lower back, gluteus maximus (butt), hamstrings, and spinal erectors.
You may be scratching your head wondering why it’s included in the three Abdominal Fields of Action. Here’s why…
The Posterior Chain is the glue that binds your core together and will allow you to achieve the “spinal neutral” position that is key to good posture.
Once you fully understand the combined actions of the 3 Abdominal Fields of Action you’ll be able to create a strong stronger and healthier midsection.
On Wednesday for your weekly workout I will post an ab routine that will hit up all 3 fields of action and get you on your way to better midsection.
Cheryl Pattyn
Cheryl Pattyn

Garlic Roasted Green Beans with Mushrooms

I love the flavour of roasted vegetables!

This recipe for garlic roasted green beans and mushrooms is so simple. Preheat your oven. Slice the mushrooms and green beans or leave them whole, whatever suits your fancy. Mix olive oil, garlic, salt, and pepper, toss on veggies. Spread on pan and roast!

So easy and delishious!



Author: Kate Scott
Serves: 4 servings
  • 2 cups sliced fresh mushrooms
  • 2 cups fresh green beans
  • ¼ cup olive oil
  • 2 teaspoons minced garlic
  • 1 teaspoon freshly ground sea salt
  • 1 teaspoon freshly ground pepper


  1. Preheat oven to 400.
  2. Wash and slice mushrooms and green beans.
  3. Combine oil, garlic, salt and pepper in a separate bowl.
  4. Pour over the mushrooms and green beans and gently stir until vegetables are thoroughly coated.
  5. Place on baking sheet and bake for 20-25 minutes. Serve warm.
Cheryl Pattyn
Cheryl Pattyn

EMOM workout!

This weeks workout we are doing an Every Minute On The Minute.  At the top of each minute you will do an exercise for a set number of reps.

For the first 10 minutes you will be alternating between 2 moves.  For the last 10 minutes you will be alternating between 2 different moves.

The goal is not to stop at the 10 minute mark, but if you need a break then take one.

Here we go,

Minutes 1-10

  1. 16 box jumps or squat jumps or total body extensions
  2. 16 goblet squats with either a dumbbell or kettlebell

Minutes 11-20

  1. 16 pushups
  2. 16 slam balls (if you don’t have a slam ball to throw against the floor, then do 16 burpees)

So at the top of each minute, perform the set number of reps as quickly as possible, rest for the remaining amount of time

If you have any questions about this workout don’t hesitate to send me a message

Your Coach,


Cheryl Pattyn
Cheryl Pattyn

Laws of Muscle Growth

The Laws of Muscle Growth:

1 The importance of calories

2. The importance if protein

3 HARD vs SMART training.

4. The importance of recovery

Now, picking up heavy objects and putting them down repeatedly in the pursuit of more muscle can be fun, but it comes with a cost. It causes fatigue, specifically fatigue of the muscular system and nervous system. If you don’t recover from your training, sooner or later your body will negatively respond in a few ways: loss of muscle, decreased performance, increased risk of illness, and increased risk of injury – not good!

To recover optimally so you can grow muscle as fast as humanly possible, the most important factors are sleep, hydration and nutrition. Let’s cover these in more detail:

Get Enough Sleep
Getting optimal sleep has a ton of amazing benefits, including:

  • Achieving optimal body composition (more muscle, less fat)
  • Accelerating recovery from hard training so you can grow
  • Optimizing hormone production & function
  • Reducing inflammation throughout the body
  • Managing stress levels
  • Improving happiness

While it’s important to get enough hours of sleep each night, the quality of sleep is also vital. Improving sleep quality starts with a bed time routine. As humans, we thrive best on routine. Babies are a great example of the importance of routine. For an infant or toddler, having consistent activities pre-bed (i.e. bath time, story time, a bottle of milk, etc.) generally leads to a more peaceful sleeping experience that night.
If this routine is disrupted too often, problems arise.  As adults, we can learn from this. For you it may be a shower followed by 15-20 minutes of non-work related reading (preferably with a book or magazine, not a tablet). Consistently following this routine can help to improve the quality of your sleep over time.

Another helpful strategy is to ensure the room is as dark as possible. Exposure to light during sleep (from a window or from electronics like your TV, tablet or phone) can really disrupt sleep. Try to make sure your room is as dark as possible by investing in a sleep mask or black out curtains. And keep your electronic devices in another room to eliminate the impact of blue light on your sleep.

Stay Hydrated
As basic as this strategy seems, it’s often the one overlooked the most by athletes. The reality is that being just slightly dehydrated can cause a decline in performance. When you lose as little as 1.5 -2% (3-4 lbs. for a 200lb athlete) of your bodyweight in water from dehydration, your strength levels can plummet. Dehydration can also negatively impact proper function of hormones, some of which play a key role in muscle growth.

When you are properly hydrated, your body has an easier time regulating your body temperature. The body can deliver nutrients more easily to areas that need it most, such as your muscles. Your body can also more easily remove metabolic waste by-products caused from intense training.

Generally, we recommend our athletes to consume at least 3 litres of natural spring water between meals and during training sessions per day (often much more for larger athletes and/or for those training at higher volumes).  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.

Fuel the Machine to Recover & Grow
To maximize muscle growth, it’s critical to consume adequate amounts of protein, dietary fats and carbs each day. In fact, when we are working with new clients this is one of the most common areas for improvement. 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) helps to create the right environment for muscle to grow as fast as possible.

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.

Carbs (yes, CARBS) are king when it comes to speeding up recovery and supporting muscle growth. Carbs are the preferred energy source for muscle. High intensity sports such as football, hockey, mixed martial arts, bodybuilding and powerlifting rely on a stored form of carbohydrate known as glycogen. Glycogen is stored in the muscle as well as the liver. When glycogen levels get too low, performance suffers.

Carbs also provide energy to the brain and nervous system. Carbs (in this case, blood glucose) are without question the preferred energy source for the brain and nervous system. Optimal carb intake ensures proper functioning of the nervous system and ensures better muscle fibre recruitment and resistance to fatigue. For strength and power oriented athletes, you want your nervous system (and obviously, your brain) firing on all cylinders to be at your best. Athletes who consume enough carbs also experience higher levels of motivation to train hard.

The last piece of the nutrition puzzle for recovery centers around the workout. What are you eating before, during and after your workout? For clients of all levels, getting this question right can be a game changer. An optimal per-workout strategy ensures that you have a great training session and facilitates recovery between sessions so that you can recover and grow. 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 protein-rich meal (i.e. 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.

Post-Workout: Post-workout nutrition is absolutely critical.  Post-workout nutrition provides the fuel your body needs to repair and rebuild muscle tissue, restore glycogen levels and speed up recovery so you can train harder. This is the ideal time to consume a protein supplement like New Zealand whey and carbohydrates like rice cakes and fruit.

So there you have it. Get 7-8 hours of quality sleep, stay hydrated and fuel your body consistently throughout the day. If you follow these principles consistently, you’ll be able to recover from the most demanding training sessions and build muscle faster. Your key takeaway for today is:

Sleep, Hydrate and Fuel to Optimize Muscle Growth
Cheryl Pattyn
Cheryl Pattyn

Slap Yo Mama Butt Rub

You have to laugh or at least smile at the name of this recipe!

With BBQ season upon us, I wanted to share a rub recipe you can use on beef, chicken or pork.  I am all about making your own spice mixtures, salad dressings etc so you can limit the amount of salt, sugar and preservatives as much as possible when cooking.

Now this recipe does have sugar and salt in it, but use a sea or Himalayan sea salt if possible.  Once you have made it and used it once, you can always adjust the recipe to your taste.

Here’s to summer BBQ’s!


  1. 1 c. brown sugar
  2. 1/2 c. kosher salt
  3. 1 t. cinnamon
  4. 1/2 c. garlic salt (I’m partial to Lawry’s)
  5. 1 t. coriander
  6. 1/2 c. smoked paprika
  7. 1 T. cayenne pepper (go easy on this if you’re a spice weenie)
  8. 1 T. chili powder
  9. 1 T. freshly ground black pepper
  1. Mix spices, use what you need, and store remainder of rub in a Mason jar.
Cheryl Pattyn
Cheryl Pattyn

10 rounds!

This week’s workout may challenge your cardio if you are able to go with little to no rest between the 3 moves.

Take a break and  have some water if you need it, but my challenge to you is to keep the breaks to a minimum,  mix up the style of lunges you do on each round (front, back, lateral, curtsy, split) and start heavier on the KB swings and go down in weight at you need to and same the goblet squats.

Remember you can use a DB for the swings if you don’t have a KB and if you need to keep the workout body weight only, then do total body extensions instead of the swings.

Have a great workout.


Cheryl Pattyn
Cheryl Pattyn

Life Hurdles


She was training in the hurdles and she only does things one-way: all out.  Over the last year she never had a fall.  Not even a stumble.  But on this day she didn’t just have a little trip-up, She did a full-on face plant after clipping the first hurdle during a speed drill.

When it happened, she skid across the track on her stomach, rolled and got to her feet quickly.  She looked up and tried to pull off a kind of embarrassed smile, but realized it was more than her pride that got hurt.  Her hands and knees were scratched up.  Her stomach got the worst of it and was bleeding.  She had tears in her eyes and knew she was at an important crossroads on the path to learning and success.  Only she could decide which way to go: either practice was over or she would shake it off and move on.

Would she hold back?  Would she fail to jump again?  She decided to step back to the line for another attempt.  She sped out of the starting blocks and over 4 hurdles.  She simply got up and “moved on.”

The hurdles are a great metaphor for life: there will be a series of obstacles in front of you as you try to get to your goal.  Each one will require specific practice and skill to overcome.  Sometimes you will stumble.  Other times you will fall.  And in those errors and catastrophes, you will learn how to do things right.   You will have some success and then life will plant you right on your face.  How you get up and respond each time it does will show the world what you’re made of.

Mistakes are going to happen.  You are going to make some sooner or later.  How do you respond when you have a big blunder?  Do you shake it off and move on or do you give up and avoid giving the endeavor another try?  To make sure you get past your next setback, here are 5 tips to help you get up from your next stumble:

5 Ways To Get Over Your Next “Mistake Hurdle”

1.  Know “Mistake History” Will Repeat Itself

When it comes to learning anything worthwhile, mistakes are part of the game.  The fact mistakes are going to happen may not excite you, but you are more prepared than you might think.  In fact, you have a strong history of overcoming mistakes!  Whether it was learning to walk, talk, count, write or ride a bike, you surely overcame initial setbacks again and again until you got it right.  Just like you were able to learn those skills, there are others ahead you can and will learn too.  You simply have to use those same skills to weather the mistake storm just like you have throughout your past.

2.   Skip The Blame Game And Take “Mistake Responsibility”

Now that you have been reminded of your capacity to overcome mistakes, the next step in conquering errors is to admit you made one.  Although it may be easier to blame traffic, your parents, or the economy for your next mistake, pointing your finger at yourself will be the faster way to eventually move ahead.  Accepting responsibility with a simple, “my bad” or “it’s my fault” will not only disarm others, but also give you the power of “mistake ownership.”  Once you own it, then you leap to the next stage of mistake mastery where it is up to you to do something about it.

3.    Be A Student Of The ”Mistake Game”

Each obstacle is your opportunity to learn something new.   If you learn the lesson each mistake is trying to teach you, you will put yourself in the best position not to make the same mistake again.  You get the honor to decide how to respond to any mistake you make.  If you can pause and say, “what is this error or setback trying to teach me?” you will have seized the opportunity to grow your skill or knowledge.  So, the next time you make a mistake, ask yourself what you can do be sure not to repeat the experience.  Once you can do this regularly, you will start to see making mistakes as part of a game.  And as you will see, games (even about mistakes) can be fun.

4.  Turn That “Mistake Frown” Upside Down

You should like it when mistakes happen.  Instead of a negative, look for the positive in a tough spot.  Do you get excited or have fun when you make mistakes?  You should!  They are the lessons you need to happen in order to get things right.  The next time you make one, be happy and see how much faster bathing your psyche in a positive environment moves you toward your goal.

5.   Get Back On The “Mistake Track”

When you make a mistake, you might hear the advice to just, “Let it go.”  Although this is easier said than done, the fast track on mistake release is to remember the most important person to forgive for a mistake is your self.  Don’t beat yourself up over an error and definitely don’t carry it around in your head rent-free.  Admit it happened, that you forgive yourself and it is time to move on.  You are human just like everyone else.  Get back on track and keep going.  This is the way to get some “wins” and build your confidence back up.

Cheryl Pattyn
Cheryl Pattyn

Sausage, Rice and Pepper Skillet

Smoky kielbasa sizzled with sweet bell pepper, onions and garlic in vibrant tomato sauce. This quick and easy sausage, pepper and rice skillet is downright delicious!

I would recommend a brown or wild rice vs white and any kind of sausage will work.  Just remember to place the sausage on a paper towel once it is done cooking to help reduce the fat.  Left over chicken would work really well in this recipe as well.



  • 1¼ c. short-grain white rice
  • 2 tsp. olive oil
  • 1 (12 ounce) package smoked sausage
  • ½ red bell pepper, sliced
  • ½ yellow bell pepper, sliced
  • 1 small white onion, quartered and sliced
  • 4 cloves garlic, minced
  • ½ tsp. kosher sea salt
  • ½ tsp. ground black pepper
  • 5 tbsp. tomato paste
  • 1¼ c. low-sodium chicken broth, divided
  • 1 tsp. paprika
  • ⅛ tsp. cayenne pepper
  • 1½ tbsp. chopped parsley
  1. In a small saucepan, cook according to the package’s directions.
  2. Place a large cast iron skillet over medium-high. Once the skillet is hot, add the oil. After the oil shimmers, add the sausage and cook until browned on both sides, about 5 minutes. Remove from the pan and set aside.
  3. Add the peppers and onion, saute for 4-5 minutes. Add the garlic, salt, and pepper, cook until fragrant, about 1 minute. Remove from the pan and set aside with the sausage.
  4. Add the tomato paste and about ¾ cup of chicken broth, whisk to combine. Allow the mixture to simmer for 1 minute, then add the paprika and cayenne.
  5. Stir in the cooked rice, sausage, remaining chicken broth, pepper and onions until combined. Garnish with chopped parsley, serve immediately.
-For an “Italian” version, use Italian sausage + ½ tsp. Italian seasoning
-For a “Cajun” version, use andouille sausage + ½ tsp. cajun seasoning