Cheryl Pattyn
Cheryl Pattyn

Cauliflower Veggie Meatballs

Hey everyone, for this weeks recipe, we are going vegetarian and using cauliflower to make the meatballs!  Now I know if I where to make this recipe, I maybe the only one to eat it.

If you are not a cilantro fan than you may want to skip this recipe too but this recipe is definitely a good hearty fall meal.

Now the recipe has links to specific brands of seasonings – feel free to use the what you have at home for cinnamon, turmeric, allspice and black pepper.

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

Just click on the picture to see the full recipe



Cheryl Pattyn
Cheryl Pattyn

It’s only 10 minutes

Hey everyone, this week we are doing a 10 minute AMRAP – so no excuses, it’s only 10 minutes!  You can do anything for 10 minutes – like get a good workout in.

All you need is a pair of dumbbells, if you don’t have any dumbbells no worries I will give you a substitution.


Of course you are 🙂

10 shoulder presses (if you don’t have DB, then do a pike push-up)

20 mountain climbers

20 ab. russian twists

10 burpees


Have fun and remember to push hard – its only for 10 mins of you whole day.

your coach.

Cheryl Pattyn
Cheryl Pattyn

Top 3 workout injuries

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.


Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

Cheryl Pattyn
Cheryl Pattyn

Overnight Oatmeal

Like I promised, here is your easy and nutritious way to eat oatmeal without having to fuss over it in the morning and it has peanut butter, one of my favourite food groups 🙂  You could also substitute out the peanut butter for almond or cashew butter if you prefer.

Peanut Butter Overnight Oats

½ cup unsweetened almond milk
¾ Tbsp. chia seeds
2 T peanut butter or almond butter
1 T organic honey
½ cup rolled oats
sliced banana or berries















Add almond milk, chia, nut butter and honey in a bowl and stir.

Add oats and stir again, pressing down to make sure they are covered with the almond milk.

Cover with plastic wrap and place in refrigerator overnight.

Top with sliced banana or berries.


So there you have it and be sure to let me know what you think of this awesome recipe.

your partner in health


Cheryl Pattyn
Cheryl Pattyn

Weekly workout

Hey everyone, for this weeks weekly workout, all you will need is at set of dumbbells and if you have 2 kettlebells that are the same weight then awesome, if not no worries.

You are going to set your interval timer for 45 seconds of work : 15 seconds of rest for 5 rounds.  If a 20 minute workout is to much, then feel free to do 3 rounds.

Ok, here we go…

  1. squat to overhead press
  2. alternating side lunges with bicep curls
  3. skier swings
  4. alternating reverse lunge with a twist

Here are some pictures to help describe the movements above and if you have any questions about any of the exercises then please don’t hesitate to send me a quick message.


1. – squat to overhead press


2.   -lateral lunge with bicep curl


3. – skier swings


4.  – lunge with rotation

Cheryl Pattyn
Cheryl Pattyn

Are You Eating the Right Oatmeal?

If you’re an oatmeal lover, good for you!

Oatmeal is one of the healthiest power foods you can eat. It’s filled with vitamins and minerals.

Still, you may have found yourself staring at all the different labels on the oatmeal boxes and wondering what the difference is between steel cut, rolled, and quick oats.

Let’s start with the basic understanding that most oatmeal is great but there are some you need to steer clear of too!

Oatmeal causes a slow rise in glycemic levels. That makes it the perfect food to boost fat-burning while we exercise. It’s also high in protein and contains a compound that cuts our appetites by boosting a hunger fighting hormone called Cholecystokinin (a polypeptide hormone secreted in the small intestine, which stimulates gallbladder contraction and secretion of pancreatic enzymes respectively, and also acts as a hunger suppressant)

Oatmeal has been shown to help reduce blood pressure and cholesterol and help us heal more quickly. It even has melatonin, which means it’s a great pre-bedtime snack that helps us get to sleep at night.

But What Are the BEST Type of Oats?

So with all of that goodness, should we be choosing steel cut or rolled? And what about quick oats? Are they less healthy?

Turns out that from a nutritional standpoint, all oatmeal is pretty much the same. It starts off as oat groats, which are the grains found on the oat plants. These are roasted at a low heat to give them a good flavor. Roasting also helps to preserve them.

After the oat groats are roasted they are processed, and that’s where the difference is made.

Different levels of processing make a difference in look and texture more than anything else. But the less processed oats are lower on the GI Index too.

  • Steel Cut Oats: These are the least processed oat groats. They are cut up into small pieces, and that’s pretty much it. They tend to be chewy and hold onto their shape after cooking. They also take the longest to cook, but when you’re eating clean, these are your best bet.
  • Rolled Oats: These are the oats you probably grew up with, and the ones that make oatmeal raisin cookies. The whole groats are steamed so that they get soft. Then they are pressed into a flat shape. This helps them cook faster and absorb more liquid. These good to eat too!
  • Quick Oats: These are what you find in instant oatmeal. They are the most highly processed form of oats, as they are pre-cooked, then dried and pressed flatter than rolled oats. Sometimes they are cut into smaller pieces too. They cook very fast, but are often mushy. These are the ones to avoid.

In all forms, a ¼ cup of dry oatmeal packs a LOT of nutrition. It has:

  • 5 grams of protein
  • 27 grams of carbs
  • 4 grams of fiber

My 1st choice is always steel cut oats with rolled oats as a great 2nd choice.

Be careful not to pick flavoured oatmeals that are loaded with sugar.

Left in its natural state, oatmeal has virtually no sugar at all, and only 2.5 grams of fat. A serving gives you 10% of the RDA of iron too.

On Thursday I will be posting an easy and nutritious way to eat oatmeal without having to fuss over it in the morning.

So keep you eyes open for this delicious overnight oats recipe.

Cheryl Pattyn
Cheryl Pattyn

Four A’s Salad (Avocado, Apple, Arugula, Asparagus)

Just like I promised, here is your healthy salad recipe that makes the most of avocado’s delicious flavor and creaminess. 

Four A’s Salad (Avocado, Apple, Arugula, Asparagus)


1 avocado
1 apple
1 bunch asparagus
4 cups arugula
3 T extra virgin olive oil
3 T fresh squeezed orange juice
1 tsp honey 


Toss asparagus in 1 T. olive oil and roast in 450 degree oven ‘til browned.

Remove from oven and allow to cool, then chop into two inch pieces.

Whisk together remaining olive oil, orange juice and honey or agave and set aside.

Chop apple into 1/2-inch pieces, peel and dice avocado into ½-inch cubes.

Put arugula in large bowl and add apple, avocado and asparagus pieces, then mix in salad dressing.


Be sure to let me know what you think!

Your partner in health.

Cheryl Pattyn
Cheryl Pattyn

Climbing Supersets

Hey everyone, hope your week is going well.  This week you are doing climbing supersets.  You will set your interval timer for 20 seconds of work :10 seconds of rest for 8 rounds making this a 4 minute workout!  If you have DB then feel free to use them on the split lunges and swing lunges.

If you want to do more then you can repeat the sequence for 2-4 rounds.

Here are your exercises

  1. spilt lunge  – left
  2. plank hold (from the forearms)
  3. split lunge – right
  4. plank jacks ( in plank position on either the hands or forearms, then do jumping jack legs)
  5. forward to reverse lunge/swing lunge – left (step forward into a front lunge, then push off and swing the leg back into a reverse lunge.  You can stop in the middle for balance if you need to)
  6. 3 point mountain climber – left leg (you are in a push-up position, take the left leg and bring it wide to the same elbow, then bring it back to start, then bring it center into the chest, then bring it back to start then bring it across the body towards the oppoiste elbow and bring it back to start, repeat until 20 seconds is up)
  7. forward to reverse lunge – right
  8. 3 point mountain climber  – right

rest and repeat if you want.


So true!!! Just do it before you can think of an excuse why you shouldn't!

Cheryl Pattyn
Cheryl Pattyn

Warning about Avocados

I love avocados.  I  put 1/2 of one in my green smoothie every morning and make guacamole with it all the time.

But when the experts call avocados a “superfood”, they aren’t kidding.

There’s a long list of reasons why this fruit is good for you, and it’s delicious too!

Avocados are one of our most versatile foods.

They can be:

  • eaten on their own or mixed into salads
  • used as toppings for chicken, fish, eggs and more
  • used to make sauces and dressings
  • used as a substitute for bad fats in baked goods

Avocados are available year round and are a good addition to your daily diet, but you need to be careful.

They can be a great weight loss tool but you want to enjoy them in moderation. Don’t eat too much of this very good thing or you can end up working against your weight loss goals.

But, Aren’t Avocados Too High in Fat?

Yes, avocados are high in fat, but the fat that they contain is the “good kind.”

They are high in omega 3 fatty acids, which reduce cholesterol and cut the risk of heart disease. Each cup of avocado contains about 3 grams of protein and very little sugar. It also is high in vitamins K, vitamin B5, magnesium, phosphorus, and iron.

FACT: Avocados contain more potassium per gram than bananas.

Besides being good for your heart, avocados are healthy in many other ways.

  • They reduce inflammation and regulate blood sugar.
  • They control blood pressure, improve vision and strengthen the immune system.
  • Their high fiber keeps your digestive system on track and keep you feeling full longer.
  • Plus, the high levels of vitamin C and vitamin E that they contain are excellent for your skin.

How Can I Tell If My Avocado is Ripe?

Have you ever cut into an avocado and found it too hard or overly ripe? So disappointing! You can tell when an avocado is ready to eat when it is a little bit soft, but doesn’t have any sunken spots or cracks.




Some people peel back the stem to see if an avocado has gone bad. If you pull off the stem and see green, it is ripe.

If you can’t pull it off, it isn’t ready.

Pull it off and see brown, then put it back – it is going to have rotten spots.

How Can I Keep them Fresh Longer?

You can keep your avocados on the counter if you’re going to use them soon. If not, then store them in the refrigerator. The cold air will stop the ripening process.

A Word of Avocado Caution

Avocados can be a great help for your diet. Using it as a healthy fat can keep you feeling full longer and stave off hunger.

I’m not one to count calories, but it’s important to note that avocados are calorically dense foods. Use it to replace other fats, and keep your intake to about half to three quarters of one per day.

 What’s the Healthiest Part to Eat?

The healthiest part of an avocado is the area that’s just under the skin. Make sure that you get to that part of the flesh by peeling the skin off rather than scooping it out.

You can use avocado as a substitute for butter when baking, add it to a smoothie, or use it in place of fats in salad dressings or pasta sauces.

Keep your eyes open for a healthy salad recipe on Thursday that makes the most of avocado’s delicious flavor and creaminess!


Yours in Health,

Cheryl Pattyn
Cheryl Pattyn

Salad Dressing

Well we ate well last week at the cottage with everyone taking turns cooking a dinner.  We had pork tenderloin, beef tenderloin, ribs, tacos, chicken,  stir-fry and lots of salads and veggies.

I made all the salads but one which is fine, and used one of my favourite oil and vinegar recipes.  Then I found this one on pintest which is similar but has a bit of a twist to it with the mustard and garlic so I will be making this recipe this week for sure!

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

Garlic is so good for you too “Research shows that garlic is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant and anti-microbial effects,” McClusky said.

Easy Homemade Balsamic Vinaigrette Salad Dressing Recipe |