Cheryl Pattyn
Cheryl Pattyn

Super foods that can crush your cravings

Today I want to share 4 of my favourite super foods that are proven to help end your cravings and can help you burn more calories every day.

These exotic super foods:

  • Help balance your hormones and increases your natural resting metabolism.
  • Help increase how many calories you burn naturally throughout the day.
  • Help make you feel full and satisfied for hours so you don’t crave sweets or junk food.

The foods I am about to tell you about, actually flip the “hunger switch” in your brain that tells your body you are full and satisfied.

When this “hunger switch” is flipped it’s makes sticking to your good eating habits easier.

Let’s take a look at the 4 super foods…



The truth is Cocoa might just be the most beneficial food on the planet.

It has been proven to reduce the risk of heart attack, stroke, high blood pressure, cancer, Alzheimer’s, dementia, diabetes, and unhealthy cholesterol levels.

In fact, cocoa contains more antioxidant activity, polyphenols and flavanols than other fruits tested, which included blueberries and Acai berries.

Combine this with cocoa’s proven positive effects on the neurotransmitters responsible for your emotions, and cocoa could be called nature’s greatest mood booster and antidepressant.

Your cravings have a strong connection to your emotional state, and cocoa is one of the best ways in the world to flip your “hunger switch”, stop emotional eating, and end your worst food cravings once and for all.

Knowing all that you should ask yourself… “are you getting enough cocoa in your diet?”


If you have never had cashew butter the best way I can describe it is like peanut butter that tastes more like vanilla and almond ice cream.

In addition to being delicious, the nutritional and psychological aspects of cashews are astonishing.

Healthy amounts of:

  • Copper
  • Magnesium
  • Manganese
  • Phosphorus
  • and Vitamin K

Plus, plenty of powerful phytonutrients, such as antioxidants, tyrosinase, melanin, elastin, proanthocyanidins, and oleic acid. These nutrients tell your brain that you are full and satisfied.

Additionally, cashews can improve memory, lower blood pressure, protect against heart disease, and reduce the risk of cancer and diabetes.

Combine their sweet buttery flavor with their health and brain boosting nutrition, and cashews are your best friend when it comes to kicking your cravings to the curb.


Coconut is a key ingredient on your quest to end your cravings.

Science has proven that the flavour compounds found in coconut produce a natural, safe, and powerful feeling of decadence and indulgence.

That means you feel like you’re being naughty but are actually giving your body the nutrition it needs to perform at it’s best and effortlessly shed extra pounds while you still feel full.

Even better, recent studies on coconut have shown that it boosts your metabolism, increases your body’s ability to burn fat, and curbs cravings for sweets.

Decadent taste plus almost unbelievable fat-burning and hormonal benefits means you need to make coconut your friend today if you want to conquer your cravings.

Now, food #4 is going to be your new secret weapon to stay fuller, longer than you ever thought possible.

It’s not as exotic as the first 3 foods, yet when you combine it with the foods we just talked about as I will show you in a moment, it will put an end to your cravings once and for all!


Chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, antioxidants, Omega-3 fatty acids and various micronutrients.

The reason chia seeds are such a potent tool to fight your hunger and can drastically reduce appetite and cravings is due to their high fiber and protein content.

In addition to reducing your risk for nearly all major cancers, mental diseases, diabetes, and heart disease, chia is a powerful weapon in your arsenal to beat your cravings as it can absorb up to 27 times its weight in water.

This causes chia to literally fill up your stomach and leaves you feeling comfortably full and satisfied for hours!

I put chia seeds into my green smoothie EVERY morning for all the reasons above and so should you.  Or sprinkle some on your yogurt or salad or oatmeal.

Here is a recipe that uses coconut, cocoa powder and a nut butter of your choice, but using cashew butter will definitely up the sweetness factor vs almond butter.  And if you want to amp up the protein factor than you can also add to the recipe 1 scoop of whey protein which is what I do because I want protein in everything I eat.

If you need help getting your nutrition on track, especially as we head into the holiday and party season, then send me a message and we will set up a time to chat.

Fat Bomb Bits

1.5 cups of large coconut flakes

2 TBSP of cocoa or carob powder

1/2 cup of coconut oil

2 heaping TBSP of raw almond or cashew butter

1 scoop of whey protein (optional, preferably chocolate)

Blend all ingredients together in a blender or food processor.  Scoop out onto a plate or tray with parchment paper.  Evenly spread out the “batter” and put into the freezer for 30-40 minutes.  Once frozen, break up into piece and enjoy!

Easy, delicious, sugar free, high protein and full of anti-inflammatory ingredients.



Cheryl Pattyn
Cheryl Pattyn

pumpkin bite snacks

Just like I promised on Tuesday, here is your pumpkin recipe.  But I would love to hear about your favourite pumpkin recipe too so please feel free to share your recipe either here or on my facebook page at Positive Image Fitness.

Like I mentioned on Tuesday in the blog post, pumpkin has a ton of health benefits:

  • Pumpkins are great for your eyesight and 1 cup has more than 200% of your RDA for vitamin A
  • Pumpkin is one of the foods recommended for weight loss and to help reduce cholesterol
  • Pumpkin is also a great source of B vitamins, which help with cell growth and help to support a healthy metabolism.
  • Pumpkins have a light diuretic effect.  This helps with flushing out toxins and other waste from your body, giving you more energy, and leaving you feeling refreshed.
  • Pumpkin flesh also has something called L-tryptophan, which helps trigger feelings of happiness and well-being.

So with that being said, my pumpkin recipe for you guys this week are pumpkin bites.  They are perfect for on the go, after school or a late night snack.

Just click on the picture to see the full recipe.

Be sure to let me know what you think of the recipe.


Cheryl Pattyn
Cheryl Pattyn

It doesn’t get any simpler than this

3 moves

20 minutes


I don’t know if I can make it any simpler.  If 20 minutes seems to long or if you are tight on time then feel free to reduce the time to your fitness level or time available.

Take breaks whenever you need it, grab water when you need some, this is simply you vs the clock.


Move #1 – 10 goblet squats

Move #2 – 15 kettlebell swings

Move #3 – 20 sit-ups


that’s it folks!

If you don’t have any DB or KB, then do body weight squats, total body extensions and sit-ups for the same number of reps.

Feel free to adjust weight heavier or lighter as you go along as well.

If you have any questions don’t hesitate to send me a message

coach Cheryl


 – goblet squats


 – KB swings


 – sit-ups


 – total body extensions (a squat jump without the jump)

Cheryl Pattyn
Cheryl Pattyn

I LOVE October because pumpkins are everywhere.

I LOVE October because pumpkins are everywhere.  They taste amazing and they are amazing for you.
Here are some interesting facts about pumpkins:
  • Pumpkins are great for your eyesight and 1 cup has more than 200% of your RDA for vitamin A
  • Pumpkin is one of the foods recommended for weight loss and to help reduce cholesterol
  • Pumpkin is also a great source of B vitamins, which help with cell growth and help to support a healthy metabolism.
  • Pumpkins have a light diuretic effect.  This helps with flushing out toxins and other waste from your body, giving you more energy, and leaving you feeling refreshed.
  • Pumpkin flesh also has something called L-tryptophan, which helps trigger feelings of happiness and well-being.
Pumpkins are incredibly versatile…. they are good in everything from breakfast to dinner!
This week, your challenge make ONE new dish using pumpkin!
I will post a pumpkin recipe on Thursday too just in case you need some inspiration!
Do you accept this challenge!? Write “YES” in a comment below if you are!
Also, be sure to post let us know what recipe you’ll be trying in a comment below!
Cheryl Pattyn
Cheryl Pattyn

It’s Stew Season!

One of the best things about Fall is the soups and stews.  Everyone but 1 in my family likes soups and stews and when you can make it in a crock pot then super bonus!

As I am writing this I have 5 chicken carcasses cooking down to make broth for my homemade chicken soup.  An any leftovers from dinner will go into the freezer for another meal when time is tight.

Beef stew is super easy to make and is a definitely a hearty meal in a pot.  You can use whatever veggies you want, potatoes, no potatoes, maybe sweet potatoes!  Butternut squash would be good too or parsnips if you don’t want plain white potatoes.

Just click on the picture to see the full recipe.

Enjoy your stew!



Cheryl Pattyn
Cheryl Pattyn

3 Circuit workout

Hey everyone, hope you are all back on track from thanksgiving weekend 2 weeks ago!  Time to get the eating cleaned up and the workouts regular before Halloween and Christmas hit.

The better your habits are NOW, the easier it will be during those crunch times of family get together’s, staff parties and holiday baking.

My goal with your weekly workouts is to keep them as simple and time efficient as possible so there is no reason as to why you can not bust out a quick workout!


Alright, circuit #1:

7 kettlebell/dumbbell squats

10 push-ups (from knees or toes)



Circuit #2:

5 burpees (you can step or jump the feet back)

10 alternating reverse lunges/leg



Circuit #3:

1-arm KB swing LT

1- arm plank hold – 30 seconds Lt (from knees or toes)

1-arm KB swing RT

1-arm plank hold – 30 seconds RT (from knees or toes)



Cheryl Pattyn
Cheryl Pattyn

The Best Way To Get Fit!

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.  

One will tell you to attend an aerobics class.  Another will swear by jogging.  Yet another will tell you that dance and biking worked for them.

  The truth is that there’s really only one effective way to get fit.  

Before I get into the details, it’s important that we agree on the definition of ‘fit’.  Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to injuries and frustrations.


So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

  • Regular strength training has the following side effects…
  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease


If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

Cheryl Pattyn
Cheryl Pattyn

Curry + Roasted Cauliflower

I roast a ton of cauliflower and broccoli each week for my meals and it can get a bit boring roasted them the same way each time – EVOO with a salt-free vegetable seasoning.

I love curry, my boys not so much so this would be for me only which is fine and I personally would leave out the sugar in the recipe.

If you make it be sure to let me know what you think of the recipe.

Just click on the picture to see the full recipe.


Cheryl Pattyn
Cheryl Pattyn


Hey everyone, so for this weeks workout, are you going to set a timer for a set length of time AND do a circuit.  The goal is to get the set number of rounds in before the timer goes off.  If you are not successful then you have something to strive for the next time you do this workout.

Part 1:

set your timer for 5 minutes with the goal of getting in 5 rounds of the 3 exercise circuit.

  1. goblet squat for 12 reps
  2. push-ups for 8 reps
  3. plank hold for 30 seconds

Once you have completed part 1, rest  until about 80% recovered then move onto part 2


Part 2:

set your timer for 4 minutes with the goal of getting in 6 rounds of the 2 exercise circuit

  1. deadlifts for 15 reps
  2. bent over rows for 6-10 reps ( can also do table pull-ups)

Once you have completed part 2, rest and then stretch it out.

Well there you have it folks.

Enjoy your workout!


Cheryl Pattyn
Cheryl Pattyn

One Quick Secret

When it comes to nutrition plans for clients and people in general,  there’s one thing that most people have a hard time with, it’s compliance.

For some reason, most of us get stuck living in an all or nothing kind of state.

Now, I have to admit that I’ve been known to talk “black or white” way of eating, however in certain cases its needed.

When it comes to nutrition, depending on your goals, the little secret that I suggest is that you set yourself free by following either a 80/20 or 90/10 rule.

Meaning you’re 100% compliant with your program 80-90% of the time and you can enjoy some little pleasures without going crazy 10-20% of the time.

Now if you are an elite athlete preparing for a big competition you might need to tighten this up closer to 95/5 or even 100%. Especially if money is on the line!

But if you’re not a professional athlete and you’re after optimal health benefits or improved body composition you can still have incredible results by following a 90/10 rule AND you won’t drive yourself crazy!

Most people get caught up in an all or nothing idea that they are either completely “succeeding” by following their plan 100% or completely “failing” if they happen to stray from the plan here and there.

Plus, when you accept that you are still succeeding by following your plan to a T at least 80% of the time, you take so much pressure off yourself and the less stress you have the easier it will be for your body to respond the way you want it to!

The little secret is to stick to your plan as close as possible and give yourself a break if you stray off a little bit here and there.

It’s not the end of the world, just make sure that the next meal you have is on point and you will be just fine.

Trust me 🙂

If you need help with sticking to your nutrition, feel free to contact me for accountability and or designing a meal plan just for you.