Cheryl Pattyn
Cheryl Pattyn

Vegan and Gluten Free

I am very excited to try this recipe.  I know I eat a lot of meat to help me sustain my muscle mass with my training, but it can be hard on the body to be constantly breaking down and digesting animal protein, plus it can make for an acidic internal environment.

I love curry so this would be a me only recipe which is fine.  This would feed me for 3 days I think which is awesome but will have to see how my body digests the chickpeas and if I will have any adverse affects 🙂

If you decide to make this recipe be sure to let me know what you thought of it.

Just click on the picture to see the full recipe

Enjoy

 

 

INGREDIENTS

  • 2 tablespoons oil to sauté
  • 2 mediums yellow onions/1 large red onion, sliced
  • 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes)
  • sea salt & ground black pepper, to taste
  • 16 ounces/454g can chickpeas, drained
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 13.5 ounces/383g can coconut milk
  • 2 teaspoons coconut flour
  • 1 small lime

Click on the pic to get the instructions!

 

Cheryl Pattyn
Cheryl Pattyn

All Strength

This week we are doing 4 minute AMRAP strength training blocks.  If you have dumbbells than awesome if not, just use your own body weight.  You can do all 3 blocks back to back taking rests when needed, or use each block as a separate workout if you are short on time.

 

BLOCK 1 – set timer for 4 minutes

10 squats

20 alternating reverse lunges

20 alternating abdominal leg lifts

 

BLOCK 2 – set timer for 4 minutes

10 chair step ups/leg

10 goblet squats

20 bicycles crunches

 

BLOCK 3 – set timer for 4 minutes

10 step-ups with knee lift/leg

10 deadlifts

20 mountain climbers

 

if you have any questions about this at home workout or if you are looking for a coach to set you up on a personalized program to suit your needs, your time schedules, your lifestyle then send me a message so we can set up a time to chat and discover the best fitness path for you.

Cheryl Pattyn
Cheryl Pattyn

Energy traps!

You might be facing an energy crisis. Maybe you’re familiar with this…
You drag yourself out of bed, get ready and suddenly, you’re on a high. Then two hours later, you’re ready for a nap.
So what do you do? You crush your third cup of coffee. Let me stop you right there…
Energy Trap #1 – Excess Caffeine
It doesn’t make sense to call caffeine an “energy trap”, but it can be. An excess of caffeine can interfere with your sleep cycles. This makes it harder for your adrenals to recover. Why is this important? Your adrenals regulate stress. When your adrenals can’t recover, you feel exhausted.
The Fix – It might be difficult for the first week or so, but cut back on your caffeine.  Here are some caffeine “rules” as a guideline depending on when you go to bed and how sensitive you are to caffeine:
workout days – no more than 300mg of caffeine
Non-workout days days – 200mg
No caffeine after 1pm
Don’t be afraid to experiment. Keep notes of your sleeping patterns.
Energy Trap #2 – Fast-Digesting Carbs in the Morning
There’s the traditional “staples” for breakfast like a bagel, cereal, toast, all-fruit smoothie, coffee with a bunch of sweeteners, etc., etc.
The bad news is these spike your blood sugar, and then you come crashing down 90 minutes later.
The Fix:
Option 1 – Try daily intermittent fasting
This is when you skip breakfast. <= OHHH, THE  HORROR!
The media swears to you that you MUST eat breakfast. That’s a lie. I’ve been using intermittent fasting for about 1 year now to keep my metabolism revved up and my digestive system flowing well. Plus, many of my clients used this method as an easy way to reduce calories. You’ll enjoy the digestive system break, too.
I do a 24 hour version, but another option is you have a 16-hour window of not eating. So if your last meal was at 7pm, you won’t eat until 11AM the next day. No big deal. Try it.
Option 2 – Eat a breakfast of protein, healthy fats and high-fiber carbs
This keeps the blood sugar spikes at bay and helps regulate cortisol. An example would be some eggs with veggies and a bowl of oatmeal with some fruit such as blueberries. You can even mix in some mixed nuts if you want to.
Energy Trap #3 – The End of Day Indulgence
The scenario: It’s 5:44pm. You’re exhausted. You walk through the door and reach for a bag of Fritos, a bottle of wine or a sugary drink and start Netflix.
Not good. Alcohol can make you feel hungrier and skyrocket your cravings. And if you pound processed carbs, you’ll end up stressing your body and increasing cortisol, a stress hormone that encourages fat storage.
The Fix:
If you’re an emotional eater (like I am – I tend to overeat when I’m stressed or anxious), try this trick – Sparkling Water or Seltzer.
Seriously. It’s mind-blowing how it has helped me. We typically get the store brand of lemon-lime sparkling seltzer. I enjoy a can about 1-2 hours before dinner. If I’m really hungry, I’ll go for good fats and/or protein to tide me over. A few examples:
Handful of cashews with a small glass of milk
Raw veggies with roasted garlic hummus
Protein shake
Another trick – I don’t “hang out” in the kitchen just before dinner. I’ll go to the living room because when I’m in the kitchen, my mind thinks, “Hey, there’s food in here. I could go crazy.”
You might be surprised though at how the seltzer or sparkling water crushes your desire to crush a bag of Doritos (which by the way… should NOT even be in your house to tempt you in the first place!)
So yeah. There you go. Energy traps. Energy fixes.
If you need more guidance in this department don’t hesitate to reach out to set up a success session to get your nutrition back on track
Cheryl Pattyn
Cheryl Pattyn

Shrimp Burrito Bowls

Sometimes you just need a break from chicken!  I will fully admit that I eat a lot of chicken, with the odd pork and beef thrown into the mix, and the fact that the shrimp is part of a burrito bowl is super awesome and will make for good leftovers the next day.

Variety is a good thing in all things especially food.  Different foods offer up different vitamins and minerals which lend to a more well balanced nutritional plan of action.

Now if you are tight on time then feel free to use salsa out of a jar.  If you are watching your carb intake then feel free to omit the corn in the salsa and feel free to not add the sugar too.

Basically, just play around with the recipe so it works for you and your family!

Just click on the picture to see the full recipe instructions

 

 

INGREDIENTS
  • Spicy Shrimp:
  • 2½ teaspoons chili powder
  • 2½ teaspoons cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 1½ pounds shrimp, deveined & shelled
  • Corn Salsa:
  • 2 cups corn, (thawed if frozen)
  • ½ red onion, diced
  • 1 can black beans, drained and rinsed
  • 1 cup diced tomatoes (I used cherry)
  • 1 lime juiced
  • ½ teaspoon garlic powder
  • Cilantro Rice:
  • 4 cups, cooked rice
  • 2 limes, juiced
  • ⅓ cup chopped cilantro
  • 1 Tablespoon sugar
  • ½ teaspoon salt

 

Cheryl Pattyn
Cheryl Pattyn

All body weight all the time!

Today we are doing all body weight moves so there are definitely no excuses as to why you cannot workout this week!

There are 2 circuits for 3 rounds each and take a 45-60 second break between each round and about at 2 minute break before starting circuit 2

Are you ready??

Of course you are 🙂

Circuit 1:

  1. 30 mountain climbers
  2. 20 push-ups
  3. 10 spider climbs/leg
  4. 5 burpees

Circuit 2:

  1. 10 squat jumps or total body extensions if you don’t want to jump
  2. 10 reverse lunges/leg
  3. 10 step-ups/leg
  4. 20 body weight squats

That;s all she wrote folks and if you are looking for a more personalized approach to your training then contact me to set up a complimentary 30 minute success session so I can show you how I can work with you.

Cheryl Pattyn
Cheryl Pattyn

Why you are failing at fat loss

I know a lot of my posts have been around weight loss/fat loss and that is because that is what everyone wants.  I get asked on the regular how do I get to look fit?  How do I loss the belly fat and feel like I have some muscles?

And most people I know who want to lose belly fat tend to make a lot of mistakes.

I know this for two reasons:

Reason #1: My personal fat loss failures.

-And-

Reason #2: The failures of my family, and friends who struggle to lose weight.

That’s the bad news…

But good news is that I’ve learned from these fat loss failures and have discovered the -5- reasons that hard working people just like you fail to lose weight.

You’ve made the best choice by joining the Positive Image Fitness community…you’re on the right track, let’s just make sure you’re not making these 5 mistakes…

============================
5 Reasons Why You May Still Be Fat
============================

Reason #1 You’re Way Too Stressed Out: Believe it or not, stress is a silent killer. It shortens your life, wreaks havoc on your hormone levels, and sadly increases your fat storage by adding unwanted inches to your waistline.

You’d be surprised at how fat loss comes MUCH easier when you restructure your lifestyle. My Workouts can be real stress busters!

Your mission is also to incorporate healthy eating and regular sleep into your lifestyle to supercharge your fat loss results.

Reason#2 You’re wasting time on cardio:  Long slow cardio is not the answer to burning stubborn body fat from your belly. As a matter of fact, not only is long slow cardio both ineffective, and inefficient, but studies have even shown that it is known to burn valuable muscle tissue from your body which will absolutely destroy your progress. Avoid this type of cardio like the plague if you want to burn body fat.

Stick to doing my weekly workouts…

Reason #3 You’re Confused About What To Eat: It’s a fact that 80% of your results come from the quality of food you eat.

Don’t overthink things.

Instead of eating processed food, just choose natural foods. Focus on quality protein, veggies and healthy fats. Then fill in the blanks with complex carbs. Remember, better nutrition will skyrocket your belly busting results.

I find that women tend to skimp on protein and that’s a big mistake. Protein helps to moderate your appetite and keeps your energy levels steady. Probably my BEST tip for fat loss is to include protein with every meal and snack.

Reason #4 You’re Going Through the Motions:  The first reality is that many of you may not have even started working out…Is this you?

Or if you’ve started, you may not be challenging yourself enough. So make sure that every workout you push just a little bit harder, do a little bit more…

Keep in mind that if you haven’t exercised for a long time that you want to ‘ease’ into things, but once you’ve started, there should be no ‘easy’.

Reason #5 You Lack Accountability: Let’s face it, even if you know the right way, to eat, workout, and live a healthy lifestyle, you may not be motivated to do it. To avoid this situation, surround yourself with other people who have similar goals that will keep you accountable and I guarantee you’ll achieve some serious success.

I’m pulling for you! I know you can do this.

P.S.- When it comes to losing weight, there are two types of people…

Person A) This person says that they will start working out tomorrow, the next day, the next month, the next year and by the time they finally get started, they are 13lbs heavier, and 2-3 dress sizes bigger…

-And-

Person B) This person is an action taker and has taken action on regaining control of their health by eating better TODAY and moving TODAY.

They are sleeping better and have increased my energy levels. They have found accountability partner or a trainer to keep them on track, answer questions and keep them moving forward.

So if you are an action taker, and want accountability, a clear path on getting from point A to B then contact me and lets get you  to where you deserve to be.

Cheryl Pattyn
Cheryl Pattyn

Roasted Sweet Potatoes with a twist

I love sweet potatoes and they are very good for you and naturally sweet.

According to http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html  here are 9 reasons why sweet potoates are good for you to eat.

  1. They are high in vitamin B6..
  2. They are a good source of vitamin C.
  3. They are a good source of vitamin D, which helps build healthy bones.
  4. Sweet potatoes contain iron and support a healthy immune system.
  5. Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.
  6. They are a source of potassium.
  7. Sweet potatoes do not cause blood sugar spikes.
  8. Sweet potatoes help ward off cancer and protect against the effects of aging.
  9. They are versatile.

So try this roasted sweet pototes with a bit of a twist and then let me know what you think.  And a big bonus is that yo can do this recipe on the BBQ if you prefer to keep the heat out the kitchen.

Enjoy

 

Ingredients

  • 1 in sweet potato cut half lengthwise
  • 2 tsp olive oil
  • 1 TBSP liquid honey
  • 1/2 tsp of chili powder
  • 1/2 tsp sweet or smoked paprika
  • 1/2 tsp Harissa or cayenne optional
  • Kosher salt + cracked black pepper
  • 1 lime halved
  • Fresh chopped parsley optional

Be sure to click on the picture for the rest of the directions to this sweet and tasty side dish.

Cheryl Pattyn
Cheryl Pattyn

7 minutes!

Today we are focusing on the buttocks!  I love working legs and glutes and I have yet to meet someone who doesn’t want a better back side! especially in just 7 minutes!

We are doing 9 moves for 30 secs each with a 10 second transition time so you will need your interval timers.

You can do this workout as a finisher after a leg workout or as a stand alone workout.  If you are doing this as a stand alone workout then feel free to go for a second round.

Alright lets get at it shall we 🙂

Set your interval timers for 30 seconds of work to 10 seconds of rest for 10 rounds.

  1. squats with or without weight
  2. alternating front lunges with or without weight
  3. alternating side lunges with or without weight
  4. deadlifts
  5. donkey kicks (left leg for 30 then right leg for 30secs)
  6. hip bridges
  7. leg extensions (if you don’t have a leg ext machine, then use a stability ball)
  8. flutter kicks
  9. froggy glute lifts

 

 

donkey kicks – 

 

hip bridges – 

 

ball leg extensions – 

 

flutter kicks – 

 

froggy glute lifts – 

 

if you have any questions about any of the exercises please send me a quick note as I am more than happy to help you learn so you can train better!

Cheryl Pattyn
Cheryl Pattyn

Fat loss isn’t complicated

Fat loss isn’t complicated — the methods behind fat loss and weight loss can be — instead of focusing on ‘which’ method is the most important or most reliable, think about your health logically.  Weight loss (or gain) is all about peaks and valleys, and there’s a physiological reason for this:  homeostasis.

Homeostasis is a fancy term for describing when your body is efficient, or in a state of equilibrium.

When your body reaches a new weight and stays there for a little while, it becomes incredibly good at protecting this ‘zone’ of weight.  The reason being that every fluctuation in your body results in a multi-system approach to adapt to new demands — your heart requires a different strength per beat to get blood to your toes and fingers, your lung capacity changes depending upon the size of your belly, and your digestive tract gets re-positioned slightly depending upon the distribution of fat on your body.

When your body finally adapts to its new position and its new demands, it gets very efficient — the goal of your body is to use the least amount of energy for any given process — this way, you’ll never run out of energy and end up passing out.  This state of ‘body balance’ or ‘homeostasis’ is well understood in all scientific research in how our bodies work.

Naturally, we need to disrupt ‘homeostasis’ for weight loss to take place; otherwise, your body will actually seek to put the weight back on, as every time it has to adjust, it becomes inefficient all over again.  The time period for ‘body adaptation’ to take place is 6 weeks, during which time ‘plasticity’ takes place.  Plasticity refers to a permanent neurological change in your body that allows your body to recognize something new as its own.  Here’s a common example of plasticity that you probably already know, but without the fancy terminology:

Muscle memory — “It’s like riding a bike.” — Despite many years without riding a bike, we seem to be able to re-learn this skill within a couple of minutes.  This is a result of our brains recognizing that we’re attempting to ride a bike and choosing nerve tracts to carry out the movement that are highly efficient and were used in the past.

Riding a bike is easy for life once you learn it properly.

Now, what happens when we apply ‘plasticity’ and ‘homeostasis’ to weight loss?

  1. First, your bodies adapt to a new demand (diet and exercise program), which causes you to lose weight.
  2. Second, we sustain your new weight for 6 weeks, helping your body recognize this new bodyweight as ‘normal.’  Your body responds by creating ‘homeostasis,’ or a balanced state where it becomes efficient at this weight.
  3. Third, we disrupt the balance of your body all over again and start on a new weight loss or body image goal.

By using peaks and valleys in your weight loss approach, we are nearly eliminating any chance of rebound weight gain.  Plus, you’ll be able to lose a lot of weight quickly, which feels good — losing weight quickly, balancing out, and then doing it again allows you to see a result in the mirror, stay motivated, and continue to progress.

Weight loss also becomes easy for life once you learn how to communicate with your body and sustain any results you get.

From now on, let’s use peaks and valleys to communicate with your body that it’s time for change, how to cope with the change, and then how to produce some more.  Let your body learn over time that when you want to lose weight, you mean it, and you’re going to get results you can handle.  Your body will stop fighting with you when you allow it enough time to balance out your hormones, movement planning, digestive issues, respiration, and circulation.  This all starts with something termed ‘Body Self-Communication’ — learning how to tell your body when you’re ready for change, and how to listen when it responds.

Losing fat and keeping it off is as simple as developing a short-term plan, holding onto your results for 6 weeks, and then repeating the plan.

If you are looking for a proven plan to make this doable fat loss a reality then contact me and I will give you the proven plan that works!

Cheryl Pattyn
Cheryl Pattyn

Shrimp Burrito Bowls

I seem to be on a bit of a Mexican way of eating since that is what I have been posting for the past 2-3 weeks.  But hey, its easy, its tasty and that’s all the matters.

For those of you who are not cilantro fans then just omit that herb from the recipe no big deal.  I am not a big corn fan so I personally will leave that out of the salsa and if you are not a lover of shrimp, then feel free to substitute it our for chicken or beef.

Here’s to a quick, nutritious meal that will be sure to give you leftovers for lunch the next day!

Just click on the pic to see the full recipe.