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.

Enjoy!

Cheryl Pattyn
Cheryl Pattyn

AMRAP or ROUNDS?

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.