Cheryl Pattyn
Cheryl Pattyn

Going Vegetarian!

I don’t know if any of you have been to one of those Mexican fast food places like Qudoba or Mexican Boyz.  I really like them because you can have all the good stuff put into a bowl vs in a massive wrap, and lots of veggie options.

I do find the chicken a bit salty, but I tend to opt for no rice, pinto beans, chicken, guacamole, pinto de gio (spelling?) lettuce and grilled peppers – SO GOOD!

So one day I wanted to make my own at home but needed to find out how to make the pinto beans, which if you are vegetarian you can make these bowls with just beans and veggies and rice.

This recipe makes A LOT of beans, so you can most likely cut it in half, but I would keep the spice level the same as I did find the beans a bit bland.

Just click on the picture to see the full recipe


Cheryl Pattyn
Cheryl Pattyn

Every Minute On The Minute

I really like EMOM workouts because it keep the workout short but intense.  I find you move faster so you can get a longer rest period too which is great because you are making it more intense just by moving faster.

Also, because you tend to get longer breaks, you can go heavier pushing you out of your comfort zone and plateaus.

You can string all 3 EMOM workouts together for one big workout, or keep them as separate workouts, 1 each day.


Ok, here we go…

#1 – 12 minutes

15 box jumps or 15 step-ups/leg

15 KB or DB swings

10 burpees


#2 – 16 minute

15 goblet squats

10 pushups, any variation


#3 – 15 minutes

12 DB overhead shoulder presses

alternating 20 lunges, any variation

14 squat jumps



Cheryl Pattyn
Cheryl Pattyn

How to get back on track

Do you ever over indulge?

Have too much sugar? Too many cheats? Or just fall away from your healthy eating plan?

If you’re human, the answer is probably “yes”.

It happens to everyone and you can feel the effects almost immediately…

  • Bloating
  • Digestive Issues
  • That “Heavy” Feeling
  • Fatigue
  • Cravings

And of course…

Gaining Weight.

Nothing you want when you’re trying to lose unwanted pounds.

So how do you overcome all of that “toxic overload” holding you back and get on track with your weight loss and health goals?

I’m giving you 2 simple steps for revving up your metabolism fast, which is exactly what you need after falling off the healthy eating wagon.

 Of course eating the right foods in the right proportions is the best way to get weight loss that lasts, and adding exercise  is a great way to build muscle and tone-up, but there’s something stopping you from losing weight as fast as your body is  actually able to.

 The problem is that your body’s ability to metabolize fat is clogged!

 One of the many reasons that I eat natural foods is because I want to avoid the millions of toxins, chemicals and poisons t   that most people ingest every day.

Debut Cartoon


 Despite how clean anyone eats (including me), I know that there are still chemical food additives, pesticides, air pollution,  and heavy metals in everyday products we use that still find their way into our bodies.

 So why should you care?

We are not able to digest these foreign chemicals so with nowhere else for them to go, they end up getting stuck in our  vital organs, wreaking havoc on our bodies.

And when your body stops working optimally, your metabolism slows down, making it impossible to lose weight.


 2 Steps to Revving Up Your Metabolism:

 Step 1: Use Quality Ingredients

Using quality ingredients is critical to fueling your fat-burning potential, but there are so many products out there that are  disguised as healthy options that are really doing you more harm than good.

Especially for those of you STILL hung up on counting calories!

It’s all marketing – “Low Fat,” “Sugar Free,” “Low Calorie,” “Lite,” “Diet Friendly”… When you see these words, remember  that these products are NOT your friend and the scale’s going to prove it.

So many people have relied on these “healthy” food labels for a long time, but the only way to really tell how healthy a  product is, is to look at the list of ingredients on the back of the label.

 Give it a try in your kitchen…pick up your favorite “lite” salad dressing, “reduced fat” crackers, “heart healthy” soy  milk, or even “100% natural” granola bars, then flip them over and read what’s actually in each of these products.

Even if you can pronounce all of those ingredients, the bottom line is that if you can’t recognize all of them as actual  food, you definitely should not be eating them.

These chemical concoctions are only dressed as healthy options for weight loss, when really they’re the same toxins  clogging up your digestive system and slowing your metabolism, which causes you to store these 12-letter poisons  as even more body fat.

 The really frightening thing is that your weight is the not the only thing at risk when consuming these chemicals. It’s your  health and even your life that are really being threatened.


 Step 2: Determine if You Have Toxic Overload

  1. Do you feel like you could be losing weight faster than you are now?
  2. Do you ever feel uncomfortable after eating and don’t know why?

The reason that you would have answered yes to either of these questions is most likely that you’re suffering from one  form of toxic overload. Here’s what you need to know about toxic overload…


Toxic Overload 101:

 “Toxic Overload” occurs when your body has absorbed so many chemicals that your organs can’t perform the  necessary functions to burn fat.

 Your body CAN’T…

  • Process food
  • Eliminate waste
  • Metabolize fats
  • Balance blood sugar

Which makes it impossible for you to lose weight, no matter how much exercise you do or how healthy you eat.

Toxic overload is also associated with a number of uncomfortable, embarrassing and life-threatening symptoms. Some of  the worst and most common are:

  • Weight gain/Weight loss plateaus
  • Body Aches and pains
  • Bloating
  • Constipation
  • Acne
  • Diabetes
  • Heart disease
  • Many forms of cancer
  • Cravings
  • Extreme fatique

 These serious issues are often brushed aside or blamed on other things, but the truth is that these are the warning signs  you need to be aware of in order to lose weight and avoid the life-changing diseases that may lie ahead.

 As you continue absorbing toxic chemicals your symptoms will only get worse and worse. In fact, most people mistake  these symptoms as signs of aging and rationalize them away as a normal part of getting older.

Don’t Blame Your Age, Blame Your Food!

  Now you know how to really find out if a product is toxic or not and you know what to avoid. However…


 It’s not enough to just remove the man-made toxins from your food,  you need to remove what’s already in your body to actually lose  weight.

So how do you remove the toxins that are already in your body? You know, the ones that are preventing you from having  the weight loss success you now know IS possible?!?!

The answer is that you need to cleanse, but recently the word “cleanse” has become one of the most popular buzzwords  in the world of weight loss. Unlike a lot of fads that can cause more harm than good, there are actually a lot of great  benefits to cleansing the right way.

 Here are a few quick questions to determine if you’re ready to cleanse.

Are You Ready for a Cleanse???

 Remember, the purpose of cleansing is to remove the toxic buildup preventing you from losing weight, so the cleanse  you choose needs to accomplish some very specific things to get you REAL results that last.

Cleansing Can...
To Get the Results You Want
Your Cleanse NEEDS to do 3 Things:
  1. Dramatically decrease the amount of inflammation inside your body
  2. Clear your intestines of unreleased waste
  3. Flush toxins from all of your organs at a cellular level

I I cleanse on average 1x/month to stay ahead of the toxic overload as much as possible.  Even then I started out with a  more detailed cleanse that lasted 30 days and yes it includes food, to get the toxins that were in my body out!

Even when in training mode for a show I use cleanse days to help speed up the fast loss process strategically with cardio  days.

I have help 20+ people kick start their metabolisms, eliminate cravings, increase their energy and lose body fat.

Want to know how I do it?

Click here to see and if you have any questions about the program just send me a message and we can set up a time to chat.

Your partner in health,



Cheryl Pattyn
Cheryl Pattyn

Homemade Ice cream Substitute

Who doesn’t love ice cream on a hot summer’s day??  My favourite is Moose Tracks – Vanilla ice cream with mini PB cups, sooooo good!

Now I am not here to say you cannot have any ice cream, but what if you could make a healthy homemade substitute??

Here is a  5 minute healthy strawberry (or any berry or fruit) frozen yogurt.

All you need is a food processor, your fruit of choice, some honey and plain yogurt – simple right.

You can use thrawed frozen fruit too.  I’m thinking Mango or Peach, maybe both!

Enjoy being creative and just click on the picture to see the full recipe and instructions.



Cheryl Pattyn
Cheryl Pattyn

Time to move some iron

Hey everyone, this week we are doing some more resistence or weight training – pushing some iron around!  No interval timers this week, you will be counting reps.

If you don’t have any dumbbells or kettlebells or weight plates, then find some water bottles to use as resistence.

here we go…

1.DB, 1-arm squat with high pull x 12/arm

2. mountain climbers for 20 reps/leg

3. DB, rear delt flys x 12

4. ab reverse crunches x 20

5. DB, lateral lunges x 12/leg

6. ab leg lifts x 20

7. push-up x 12

8. side plank hold x 30-60 secs/side


go through this circuit 2-3 times.


If you have any questions, or are looking for some guidance in your training whether it be at home or at the gym, then let me know.  I would love to see you reach your goals.

Cheryl Pattyn
Cheryl Pattyn

Wine and Chocolate!

Who doesn’t love a little chocolate and a glass of wine?

Now there’s good news and bad news about these two favorites. (Seriously, you didn’t think I’d tell you to indulge with reckless abandon did you?)

No, I can’t in good conscience do that, but what I can do, is advise you as to the very best way to include these favs without sabotaging all your hard work.

First of all chocolate…

Contrary to what you may think, there are many benefits to eating QUALITY chocolate. Dark chocolate is one of the highest anti oxidant foods on the planet.

The trick is to find 85% or higher cacao content.

In fact, scientists may have found the ultimate sports enhancing drug with dark chocolate.

Epicatechin, a plant chemical in dark chocolate, gives the body a boost by widening the blood vessels, which speeds oxygen supply to the muscles, allowing them to make the most of the precious fuel.
If you’re a milk chocolate kinda girl, quality dark chocolate can be bitter at first.  A one-ounce serving is a reasonable snack to kill chocolate cravings and avoid eating a bunch of other crap while trying to overcome those cocoa cravings. Keep in mind that it’s very easy to over indulge, so make sure to pre-portion your bar.

Next up is wine….

As much as I’d like to say ‘Cheers! Drink up!’ I want to tell you how alcohol is metabolized first. Then you can be the judge of how much you can indulge and still stay the course on your belly fat loss goals, cuz once you have a better understanding of how alcohol affects your fat loss, it makes it easier to take action.

Alcohol (wine or any other form) in general is metabolized differently than food. It’s given preferential treatment and is metabolized first before anything else.  That’s right – your body will use alcohol as fuel first then carbs and you body will not even touch the fat!

All fat burning will come to a grinding halt when alcohol is present in your system. That means that all calories that are not immediately used as energy will be shuttled into ‘storage’ (probably adding to your belly fat).

Aside from the fact that alcohol contains 7 ‘empty’ calories per gram, it lowers inhibitions so you’re more likely to eat more when drinking and you may already have little wiggle room in your diet for excess calories without weight gain.

But I said you could have wine in your plan and here’s how:

You’ll likely want to limit consumption to one glass consumed with a meal if you’re really serious about improved health and belly fat loss.

Now depending on your goals, you may just want to include wine once a week, but if you’re at your ‘happy weight’ already, then you could indulge a few times a week: one glass with a healthy meal.

Improving your lifestyle is really a journey, but it’s a journey worth taking and I am glad you have chosen me to come along for the ride with you.

If you need help figuring out a nutrition plan or an exercise plan then don’t hesitate to contact me for a free success session!

Talk soon