Cheryl Pattyn
Cheryl Pattyn

3 for 10

Today we are keeping it super simple by doing just 3 exercises for 10 rounds.  All you need to do is keep track of how long it takes you to complete all 10 rounds.  So if it takes you 20 minutes to complete, then you challenge will be to beat that time then next time to do this workout.

You don’t need to do the push-ups off the kettlebell, that is a advanced version.  Feel free to do them on the floor, off your knees, off a chair or even do wall push-ups if you are just getting started.

You can even do the squats with no weight or drop the weight when it becomes to much and form is crap 🙂

Here’s to a stronger you!


Cheryl Pattyn
Cheryl Pattyn

Do You Suffer From Decision Stress?

It happens to the best of us… “Decision Stress”.
Should I eat this?
Should I drink that?
Can I “squeeze” in some exercise today?
Getting healthier shouldn’t be stressful. It’s supposed to do the opposite.
Here’s how to avoid decision stress…
Create some simple rules that you will follow – NO exceptions. For example,
#1 – I will use resistance exercise three days a week.
#2 – I will stay active by going for a walk 3 days a week in the mornings on Mondays, Wednesdays and Fridays
#3 – I won’t have my first “cheat” meal until Friday night each week.
See how this works? It sets you up for success. So when my friend asks to go out for ice cream on a Tuesday night, don’t stress about it, just simply reply with “can we go Friday night?”.
And if someone invites you to breakfast on a Wednesday morning, just say “I can’t make it, but I can do Thursday” because I’ve committed Wednesday to a morning walk. This eliminates decision stress from your life.
So, here’s my challenge to you…
Take 15 – 30 minutes sometime today and create just three “Health Rules”. That’s a solid start.
You’ll soon discover it’s so much easier to make decisions because you have your own rules in place to guide you. ​​​​​​​
Cheryl Pattyn
Cheryl Pattyn

Quinoa and Kale Protein Power Salad

Well with the warm weather upon us (I hope!) I feel inspired to be trying new salad recipes, especially ones that will last in the fridge for 2-3 days like this quinoa and kale salad.

I have an awesome kale salad that I will make for dinner and I will get another 1-2 meals out of it when I add leftover chicken or pork or whatever happens to be left over in the fridge.

This quinoa and kale salad will be no different.  Personally I will not add the chickpeas, but please leave them in for a great vegetarian protein source.  You can mix up the fruit – use apples and pears vs oranges and pomegranate seeds or dried cranberries.  Use almonds or walnuts vs pistachio nuts too.  Sumac is derived from grinding the berries of the Sumac plant.  It is a lush, red spice traditionally found in Middle-Eastern and Indian dishes.

If you cannot find Sumac, then you can substitute it out with lemon zest or a lemon and pepper spice.

Just click on the pic to head on over to the recipe!



Cheryl Pattyn
Cheryl Pattyn

Time to AMRAP!

This workout has 3 stations each done for 5 minutes with a 2 minute break between stations.  If you find 5 minutes to long of a time frame, then use a 3 minute timer instead.

You can do all 3 stations, you can pick 1-2 stations to do one day and the other 1-2 stations to do another day.  Play around with it, do what you can but don’t be afraid to push yourself out of your comfort zone a wee bit.

Here we go

STATION 1 – set timer for 5 minutes

10 shoulder presses

10 chest presses

10 bent over DB rows

10 bicep curls

10 DB or KB swings


STATION 2 – set your interval timer for 50 seconds of works to 10 seconds of rest for 5 rounds


squat jumps or total body extensions if you don’t want to jump


jumping lunges

box jumps or alternating step ups


Station 3 – set your interval timer for 50 seconds of work to 10 seconds of rest for 5 rounds

side plank with side leg lifts – LEFT

side plank with side leg lifts  -RIGHT

plank hold

russian twists



Cheryl Pattyn
Cheryl Pattyn

1 minute quiz

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 you are a legit  so 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

As Many Rounds As Possible Workout

Ok we are keeping it simple and straight forward for today’s workout.

Set a time for 15 minutes.  When the timer goes off you are DONE!

You are going to rotate between 3 moves, taking breaks when needed and do your best to keep track of the total number of rounds you get done.  That way if you ever do this workout again you can try and beat your number of rounds

Here we go…

10 burpees (you can do any variation here)

10 KB or DB swings

10 box jumps or step-ups/leg if you don’t want to jump

That’s it!


Cheryl Pattyn
Cheryl Pattyn

How To Be A Better Version Of You!

What does it take to be a Strong? It all starts with the mind. Being a Strong is about making a mental commitment to becoming the best version of you. You don’t have to be perfect and you don’t have to stress about doing everything right. You just have to strive to be a little bit better than you were yesterday.

Below are 21 strategies you can use today to become an even better version of you:

  1. Drink more water, in the morning, between meals, before, during and after training.
  2. Eat your veggies, especially your greens. Besides being healthy for you, eating an abundance of greens will help you to become leaner, faster.
  3. Eat whole, unprocessed foods, most of the time.
  4. Increase and upgrade your protein. If you’re not doing this already, increase your protein intake to about a gram per pound of bodyweight. If you weigh 150 lbs. strive to consistently eat 150 grams of protein per day. And upgrade your protein by choosing quality sources – wild caught fish, pasture raised meats, and clean brands of whey protein.
  5. Get your Omega 3’s daily. You can get these from a variety of sources, including fatty fish (i.e. salmon), chia seeds, flax seeds and walnuts. They are good for your brain, heart, joints and so much more. Get some!
  6. Squat. With a barbell on your back, on your shoulders, with a kettlebell, with a dumbbell, with one leg or two. Just make sure you squat.
  7. Master your own bodyweight. Push Ups, Pull Ups, Dips, Chin-Ups etc. are all exercises you should be doing on a regular basis.
  8. Deadlift, enough said.
  9. Stretch regularly. To be a strong athlete, you need to move well and mobility is key. For those of you who sit all day at work/school, start with this stretch.
  10. Take care of your shoulders. While it’s important (and fun) to press heavy weights to build muscle and strength, always schedule time for maintenance work for your shoulders. This means doing the boring, unsexy stuff like external rotations, band pulls, Y Raises, and T Raises. These exercises are not exciting, but they will extend your training career and keep your shoulders healthy.
  11. It is said that you are the average of the five people you hang out most with. Choose those people wisely.
  12. Take five minutes a day to be grateful for everything you are blessed with.
  13. Meditate to manage stress, think more clearly and be a better version of you. This 5000+ year old practice is rooted in ancient wisdom and is now validated by science.
  14. Try a cold shower 1st thing in the morning to prime your nervous system and feel amazing. This is as powerful as a cup of coffee.
  15. Always be a student. This can be formal (i.e. diplomas, certifications, courses) or informal (i.e. reading, podcasts, TED talks). Being an eternal student is essential for your personal growth. You can never have enough knowledge or wisdom.
  16. Make sleep a priority. As I’ve said in previous newsletters, this is non-negotiable. Sleep is essential for recovery so you can consistently be the best version of you.
  17. Start consistently keeping a training journal and watch your results improve. To know where you’re going, you need to know where you’ve been. What gets measured gets done. You can use an actual journal or an app for this.
  18. Get outside more. Nature has a way of resetting the system (mind and body) that nothing else compares to. We were not meant to be cooped up in buildings 24/7. Supercharge your health and well-being by getting reconnected with nature.
  19. Laugh as much as possible. It really is the best medicine. Life is not meant to be taken too seriously.
  20. Work on your weaknesses. It may sound cliché but some many of us overlook this lesson. Improving your weaknesses is a guaranteed way to improve as an athlete and as a person. For example, if your mobility sucks, invest time at every workout trying to get better at it.
  21. Be gritty. Life is going to throw you a sucker punch or a spin kick every now and then. You will experience the highest of highs, lowest of lows and everything in between. Your ability to bounce back from setbacks and failures will define you as a person. And while you can’t get grit from a book, this great read by Angela Duckworth really helps to convey why grit is so important for success.

Your coach.

Cheryl Pattyn
Cheryl Pattyn

Asian Sesame Chicken Salad

I don’t know about you, but I love salads – especially in the summer.  Now this recipe has you baking the chicken, but hey I would fire up the BBQ personally and cook more then needed so you are ready to whip up another one if need be.

Personally I won’t add the wonton strips and for all things holy use a good quality olive oil vs canola oil and play around with the sugar amount in the dressing or don’t add all the dressing to the salad to keep the sugar at a minimum.

This salad would not only be perfect as a meal, but to take to your next BBQ.





  • 1 bag chopped romaine lettuce
  • 1 bag baby spinach
  • 4 medium chicken breasts
  • For the chicken marinade:
    • 3 Tablespoons soy sauce or gluten-free Tamari (dish will not be GF if using soy sauce)
    • 2 teaspoons brown sugar
    • 1 teaspoon sesame oil
    • 1/2 teaspoon ground ginger
    • 1/2 teaspoon garlic powder

For the dressing:

  • 1/2 cup rice vinegar
  • 1/4 cup sugar
  • 2 tablespoons canola oil
  • 1-1/2 teaspoons sesame oil, toasted in a dry skillet over medium heat until golden brown
  • 1/2 teaspoon salt
  • pepper
  • 1/2 teaspoon sesame seeds, toasted

Salad toppings:

  • Chopped cilantro – leave off if not a fan of cilantro
  • 11oz can mandarin oranges packed in water or 100% juice (rinse in water if packed in syrup)
  • 1/4 cup sliced almonds
  • Baked or fried wonton strips – optional
  • Sesame seeds



  1. For the chicken: Whisk together chicken marinade ingredients, and marinate chicken for 15 minutes. Grill, or cook in a non-stick sprayed skillet until done, then let the chicken rest for 5 minutes. Cut into slices.
  2. For the dressing: Bring vinegar to a boil in a small saucepan. Turn off the heat, then add in the sugar and stir until dissolved. Let cool. Combine with the rest of the dressing ingredients in a jar, and shake to combine.
  3. Divide lettuce and spinach between four plates. Top with sliced chicken, salad dressing, and toppings.
Cheryl Pattyn
Cheryl Pattyn

Dumbbell Madness

This week we are doing a full body dumbbell madness circuit.

All you need is a pair of dumbbells or kettlebells and you are good to go.

Set your interval timers for 30 seconds of work to 10-15 seconds of rest for 4-6 rounds

Have fun 🙂

  1. alternating 1-arm clean and press to a squat and press
  2. alternating renegade row with a push-up (do 1 renegade row then 1 push-up, 1 renegade row, 1 push-up)
  3. alternating reverse lunge with bicep curls
  4. alternating 1- arm snatch to a burpee


 – once you have the DB overhead, bring it back down to the shoulder, do one squat and press as you stand back up.  Lower the weight and switch sides.


 – do 1 push-up between each row



 – then when you bring the DB back to the floor do 1 burpee then switch hands for the snatch





Cheryl Pattyn
Cheryl Pattyn

3 reasons fat won’t budge

Why is this such a familiar scenario:
You work out for hours…

Yet are still left wondering:

‘Why isn’t my body changing??’

Three reasons you TRAP fat on your body:
#1 Hormone Imbalances
Fat storing hormones like cortisol keep your belly fat no matter how much you work out and in today’s high stress world this hormone is running rampant in most people’s bodies.
Hormones that can promote fat burning and youth – like human growth hormone, decline with age but can be naturally boosted with the right kind of exercise. (This does NOT include long boring cardio that actually increases fat storing hormones like cortisol.)
#2 Long Boring Cardio
Here are 4 of many reasons that long boring cardio causes you to trap fat on your body:
1) Slows down your fat burning hormones.
2) Makes you hungry so you end up eating more after the workout.
3) Makes you move less after exercise because you feel you’ve done enough for the day.
4.) Because you dread and dislike long boring cardio – you end up working at an easier pace than you think – reading magazines or watching TV while exercising.
So the trick is to stop the long boring cardio and replace it with a magic combination of high intensity training and the correct amount of time for the workout.
You can actually torch belly fat as energy by putting your metabolism into EPOC or Excess Post Exercise Consumption.
EPOC allows your body to burn up to 13% more calories three hours after exercise, and 4% after 16 hours post exercise.
#3 Processed Foods
No matter what your exercise plan, if you’re not backing it up with the right foods you will not get the results I know you can achieve.
Eating nutrient dense foods filled with protein and fiber will keep you full, so you won’t need to count calories or carbs and most importantly ever feel hungry.
This is why I LOVE the Isagenix systems.  I have seen such huge changes since adapting Isagenix into my training.  Everything from the cleansing to help with hormone imbalances, the whey protein, BCAA’s, the greens and the anti-oxidants all pre and post workout to help me train hard and recover fast.  You put good into your body and your body will reward you.
If you need more help on how to get the processed foods out, stop the long boring cardio and feel good in your own skin, then shoot me a quick note to set up a phone call.