Cheryl Pattyn
Cheryl Pattyn

Perfect meal

When I saw this recipe I got very excited – why??

  1. this meal can be the perfect post workout meal, just add some chicken or left over turkey from thanksgiving
  2. this salad can be made and stored in the fridge for 2-3 meals for the week
  3. its so colourful

I really like quinoa, its higher in protein and better for you than rice or pasta.  Butternut squash is just so yummy and sweet when roasted, the colour of the dried cranberries, the crunch of the pumpkin seeds plus all the good fats and zinc they provide us with a very healthy homemade oil and vinegar dressing – perfect!

And who would not want to eat this at thanksgiving either??



  • 3 cups butternut squash, chopped
  • 1 Tbsp. olive oil
  • 1 cup uncooked quinoa (I used rainbow quinoa but any type will do)
  • 1½ cups water
  • ⅓ cup dried cranberries
  • ⅓ cup red onion, finely chopped
  • 3 Tbsp. toasted pumpkin seeds
  • salt and black pepper
Balsamic Vinaigrette
  • ½ cup olive oil
  • ¼ cup balsamic vinegar
  • 1 tsp. honey
  • 1 tsp. Dijon mustard
  • 1 garlic clove, minced
  • salt and black pepper

Just click on the mouth watering picture to see the instructions!

Cheryl Pattyn
Cheryl Pattyn

5 rounds of 60 seconds!

Today we are going to push your mental, physical and cardiovascular toughness with this circuit.

You will need some dumbbells if possible, if you have no weights then I will give you some alternative moves.

You will set your interval timer for 60 seconds of work : to 10-15 seconds of rest.  If you need a longer rest period than take it.  You can even take a full 60 second rest at the end of each round if needed.  You will go through this circuit 3-5 times!

Have fun and be sure to let me know how you did.

  1. burpee
  2. goblet squats – can be done with no weight
  3. KB or DB swings – do total body extensions as an alternative
  4. pistol rows – as one arm rows up the other arm lowers
  5. jumping jacks or skipping or run in place or skaters or stair/step runs – any cardio move that will get your heart rate up

Here are some pictures to go with the moves listed above.  If you have any questions don’t hesitate to ask.





 – total body extensions are basically a squat jump without the jump.


Cheryl Pattyn
Cheryl Pattyn

You are not alone

We are all on this journey called life and let’s be honest, it can seem like a roller coaster ride at times.

There’s so many ups and downs…

But at the end of the day the most important thing to remember is that we always have a choice of HOW we interpret the ride.

We can decide that the rollercoaster is scary, fun, exciting, dangerous, crazy or thrilling.

And the truth is, it’s all of those things but the thing that life becomes the most is the thing that you decide it’s going to be.

This year has been the year of stepping out of my comfort zone, saying yes to everything that is in alignment with my personal and business goals and just being more present in the moments of life.

We all share the same basic needs and challenges: We want to feel significant, we want to be loved, we want to be successful, we want to grow, we want to feel connected and we want to live an extraordinary life.

So why are so many of us struggling?

The answer is simple: Our whole lives we have been creating a story for ourselves that ultimately has been limiting our ability to live an authentic, extraordinary life.  And I am no exception.

But here’s the good news, YOU ARE NOT ALONE.

We all struggle.

We all feel like we’re not good enough at some point.

We all have extreme expectations of ourselves.

We all feel like giving up sometimes.

And guess what, that’s ok!

Because you are human.

But what’s not ok, is thinking that you can’t have an extraordinary life, because YOU ARE WORTHY of living a magically, rich life full of joy and fulfillment!

Now in order to do that, you have to DECIDE every morning when you wake up that today you are going to live in your power and take charge of what you say and what actions you take because that’s what defines your life.

Not your current situation or your circumstance.

That’s just where you are at, but it’s not the place you have to accept and become stuck in.

Your words and your actions write the story of your life.

If you act like you are a victim of circumstance, then that’s exactly what life will give you.

If you say you are not good enough then you will never be good enough.

My story for far too long is my constant drive towards perfection and making sure everyone else is happy.

Everything had to be just right and when it’s not or I make a mistake I can get too hard on myself!

Do you ever feel this way?

I’m sure you do too.

Now the time has come to open up and create awareness around what story you have written for yourself and to take charge and start writing the new story of your dreams NOW!

You can’t control the past, what’s done is done.

You really have no control over the future so stop trying to control the future so much because it’s causing you so much anxiety.

Focus on RIGHT NOW!

Who do you want to be right now?

What can you do right now to live an extraordinary life?

Right now is all you have control of so start making it count.

When you speak you create.

When you take action you create.

You and only you are the creator of whatever you want and whoever you want to be.

It’s time to start taking charge and being accountable, authentic and in integrity
with yourself and with those who you have close relationships with.

This is why I am training hard for competitions because that makes me happy and training makes me feel like home.  I am learning to voice my opinions better vs keeping them inside in fear I may hurt someones feelings, and learning to let go because I truly don’t want to spend 8 hours every weekend cleaning and picking up after a family that doesn’t help – its mentally and physically exhausting and puts me in an angry state of mind.

When you take a stand for yourself and when you declare who you want to be right now, there’s nothing that can stop you from being incredible!

Step into your power RIGHT NOW and be amazing because I believe that you are worthy of living an extraordinary life!

Cheryl Pattyn
Cheryl Pattyn

Sloppy Joe’s with a Twist!

I am not sure about you, but I remember as a kids getting sloppy joe’s on a bun regularly and my kids like them to.  I don’t mind them, but I am not a fan of the bun and the sloppy joe powdered mix is gross in my opinion.

This recipe though looks good and is a perfect post-workout meal as well and is the kind of recipe I can double the batch of for leftovers in the fridge (which is something I am a HUGE fan of)

If you try this recipe be sure to let me know what you thought of it – did your kids like it or no??  You may need to have some buns on hand just in case, but at least the seasoning is home made.  If you don’t have coconut aminos on hand you can substitute for soya sauce, preferably gluten free if possible.

Just click on the picture to enjoy your sloopy joes with a twist!


Cheryl Pattyn
Cheryl Pattyn

Body Weight Conditioning Circuit

This week we are doing a body weight conditioning circuit.  If you have dumbbells at home then feel free to use them for some added resistence.

Each exercise is done for 30 seconds of work with a 10-15 second rest between exercises.  You will do the circuit for 5-6 rounds.

Here we go…

  1. divebomber push ups from the toes or knees
  2. side plank holds (LT and RT sides)
  3. squat with alternating front kicks
  4. jumping jacks – high or low impact
  5. push-ups from toes or knees

Have a great workout!


Cheryl Pattyn
Cheryl Pattyn

Why Winners Keep Winning

Ever wonder why the best always seem to keep getting better?

Is it just talent? Luck? These factors are only partially true. The real underlying reason is that “winners” or “champions” consistently do the right things, almost all the time. Winners have higher standards, better daily routines and take ownership of their lives. Here are six ways to emulate the best of the best and start living like a champion:


1. Get Your Mind Right: FOCUS
We are surrounded and overwhelmed by an ever-increasing amount of distractions in our lives, making it harder to actually get things done. In fact research has proven, despite what we like to think, that humans are terrible at multi-tasking. We are at our best when we can focus on one thing at a time. This is especially true if we want to achieve our goals and win at the game of life. We need to be focused, engaged, truly in the moment. For example, when it’s time to train, it’s time to train. Turn off your smart phone, don’t waste time with idle chatter, and go get the job done.

2. Hang With The Right Crowd: TEAM
Humans are social creatures and for better or for worse, we tend to become like those we associate most with. The saying ‘birds of a feather flock together’ rings true and is more relevant for anyone trying to develop a champions mindset. When you hang out with like-minded people they encourage you, motivate and support you regardless of the circumstances. They provide the all-important network we need to help us achieve excellence. If you’ve got a few such people in your life, consider yourself lucky to have them on your team. And make sure you’re doing your part to help them achieve their goals too.

3. Eat Right: FUEL
The importance of proper nutrition cannot be overstated. It’s no secret as to why we have such an alarming obesity rate in North America: poor nutrition.  Too many processed foods, too much sugar, too many chemicals. And not enough of the good stuff. As a high-performer committed to your goals, you need more than your share of the good stuff. We’re talking about frequent servings of vegetables and fruit, good carb sources such as sweet potato and quinoa, lean natural protein sources like free range chicken and grass fed beef, and healthy fats like avocado, walnuts, and extra virgin olive oil. And we can’t forget about water. Ditch the juice, toss away the soda pop and drink water the way Nature intended. When you feed the body the right fuel, you allow it to do some truly amazing things.

Sleep Right: RECHARGE
The vast majority of North American adults do not get anywhere close to the amount of sleep they need every night. As a result, millions of adults are walking around like virtual zombies, unable to concentrate on the most basic of tasks. Unfortunately, many are a serious accident waiting to happen. You on the other hand, are much different from the average Joe. The goals you want to achieve require you to lead a completely different lifestyle. You need your sleep more than ever, So many good things happen when the body gets optimal rest. For starters, your muscles and joints have an opportunity to heal faster from the stress caused by intense training, and your nervous system has a chance to recharge. This way, when you’re ready to train again, you will be fully recovered and will progress that much faster. If you are not already, make a commitment to get at least 7-8 hours of sleep every night. You’ll be amazed at how much better you feel.

“Right” It Down: PLAN
If you fail to plan, you plan to fail. Anyone serious about improving their body and/or their performance should have a plan – a course of action – to help them get there. For your athletic goals, one of the best tools to help you is a training journal. The journal allows you to monitor your progress, make adjustments and record important feedback such as how you felt during the workout, how well you ate, whether you had enough rest etc.

Do It Right, Daily: DEDICATE
This last key is arguably the most important for achieving success in training and in life. As they say, Rome was not built in a day, and neither were we. To build anything of significance, especially a lean and well-conditioned body, takes a lot of hard work and dedication. The best program in the world won’t amount to much if you do not put in the effort. That means not missing workouts. Being focused during your workouts. Paying close attention to your nutrition. Getting enough rest. Choosing the right people to be around. Doing all of the things you know you should be doing, day in and day out, week in and week out, without fail.

Set your goals. Set them high. Dedicate yourself. And now go get after it.

Cheryl Pattyn
Cheryl Pattyn

A New Twist on your Slaw!

So when I saw this recipe I had to try it.  I love coleslaw, and cabbage is so good for you.

Cabbage has the highest amount of some of the most powerful antioxidants found in cruciferous vegetables – phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes. Research has shown these compounds to protect against several types of cancer, including breast, colon, and prostate cancers. They also help lower the LDL (low-density lipoprotein) or “bad cholesterol” levels in blood, which can build up in arteries and cause heart disease.

Rich in vitamin K, cabbage provides 85 percent of the body’s daily requirement. This is very important, not only for bone metabolism, but as a known Alzheimer’s disease preventative by limiting neuronal damage in the brain. The 54 percent daily value of vitamin C supplied to the body with one serving of cabbage is impressive, too – even more than oranges – which can help scavenge harmful, pro-inflammatory free radicals and protect against infection.

Cabbage is also an excellent source of fiber, vitamin B6, folate, and manganese, as well as healthy amounts of thiamin (vitamin B1), pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). It also provides iron, magnesium, phosphorus, calcium for strong bones, and potassium for regulating the heart rate and blood pressure. (

I know a lot of people see coleslaw as more of a summer dish, but this recipe definitely takes it into the fall and would impress any guests this Thanksgiving.

Just click on the pic to see the full recipe!


Cheryl Pattyn
Cheryl Pattyn

Ladder Time!

Hey everyone, this week we are doing a ladder.

All that means is that with each round you will “go up the ladder” by increasing your reps then go “back down the ladder” by decreasing your reps.

You are going to do only 3 exercise but they will work the whole body and if you don’t have a kettlebell for swings, you can use a DB or do squat jumps or total body extensions instead if you have no weights at home.

Here we go…

Swings (squat jumps or total body extensions) 10 reps 15 reps 20 reps 25 reps 25 reps 20 reps 15 reps 10 reps


10 reps 15 reps 20 reps 25 reps 25 reps 20 reps 15 reps 10 reps
abdominal leg raises (double or single leg version) 10 reps 15 reps 20 reps 25 reps 25 reps 20 reps 15 reps 10 reps



take a water break when you need to, make sure to use good form at all times and reduce the weight on the swings if you start to feel your lower back.

Also, keep your hands tucked under your lower back for the ab leg raises to give your back some extra support.

Here are some pics to go with the movement descriptions above.

Have a great workout!



Cheryl Pattyn
Cheryl Pattyn

More Deadly Than You Think!

I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.
The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!
Did you know that the vast majority of people in this day and age have excess abdominal fat?
The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. 
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs.
Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat.
Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it.
Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype?
Well of course, and I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Contact me to set up a success session to get you health and confidence back on track.
Train hard, eat right, and enjoy life!