Cheryl Pattyn
Cheryl Pattyn

Going for 4 Rounds!

All you need this week is 1 kettlebell or 1 dumbell if you don’t have a kettlebell at home or at your gym.

There are only 5 moves and the goal is to do 4 rounds, resting at the end of each round if needed.

If you have any questions about this weeks workout, don’t hesitate to message me – safely first.

  1. 20 kettlebell swings
  2. 15 goblet squats
  3. 10 reverse lunges/leg
  4. 15 lunge rows/side
  5. 20 high pulls

I have put pictures below so you can see what each exercise looks like.

Have a great workout this week!


 – kettlebell swing


 – goblet squats


 – reverse lunges (step back with the LT leg with KB in LT hand)


 – lunge rows


 – KB high pulls

Cheryl Pattyn
Cheryl Pattyn

Avoid the holiday weight gain game!

If you struggle to maintain your weight from the time you see the stuffing and pumpkin pie until the time you toast the New Year, you’re not alone.

The average North American gains just under 2lbs between Christmas and New Years.  (

That may not seem like much until you start adding it up year after year.

This doesn’t have to happen to you. There are plenty of smart steps you can take that let you enjoy the celebrations and still avoid gaining weight.


Top 11 Tips for Avoiding Holiday Weight Gain


1. Be realistic when setting your goals.

For many, it’s the not the right time to set a big weight loss goal. Focus on maintaining where you are now instead of setting goals that are unrealistic. This time of year is hard! Don’t put too much pressure on yourself.

2. Drink plenty of water.

This is true all year long, but especially when youre goal is to maintain your weight. The better hydrated you are, the less likely you are to mistake thirst for hunger. You will also feel more full.

3. Watch the alcohol.

Every beer, glass of wine or cocktail adds up. Alcohol is a double whammy because it also lowers your willpower around high-fat foods. Opt for a  healthier drink instead like Kombucha, a smoothie or a protein hot chocolate and serve them in a fancy glass so it feels festive!  Here’s a link to a peppermint mocha hot drink :

4. Savor your food slowly.

The more mindful you are when you are chewing and tasting, the better. Look at your food. Chew well, swallow, and talk to somebody before taking another bite.

5. Choose colorful foods.

If you seek out bright colors, you have a better chance of eating fresh vegetables. All that fiber will help fill you up too.

6. Have a strategy before you walk up to a buffet.

Start with something green and walk around and look at what is there, then choose wisely.  Simply choose larger helpings of steamed foods and things you know will nourish your body. Remember to taste the things you love the most and indulge some but keep those portions smaller.

7. Know your host.

Bring a healthier dish or appetizer to the party. Most hostesses will appreciate a little something extra to share with guests. If you’re going to a party where the host is going to push you to eat more, take a small portion for your first serving.

8. Give yourself a break.

If you try to stay away from all the goodies, you’re going to end up feeling like you’re deprived. Then you’ll end up eating more.

Let yourself indulge some in whatever your favorites are but in moderation.

And not to worry, if it’s chocolate you love…I’ve got you covered with a healthier dark chocolate fudge recipe that’s worthy of gifting if you don’t eat it first 🙂

9. Eat before you arrive.

Plenty of people make the mistake of not eating before a party. Instead, fill up on healthy foods before you go. Then you won’t be too hungry to eat thoughtfully.

10. Don’t give up on exercise.

Even though this is a busy time of year, remember to stay active. Daily exercise will keep you focused, energetic, and mindful of your good health. So if you’re going shopping, park in the farthest parking spot. Take the stairs instead of the escalator. Go for a walk to look at the holiday lights or do any one of my weekly workouts that are posted every Wednesday on FB

11. Set yourself up for the healthiest  2018 possible.

Ask for and give health-minded gifts. Herbal teas, workout clothes or one of those fruit and nut baskets you’ve been eyeing will be well received by most anyone.

Set your intentions now for a powerful start to 2018 by doing a vision board of your 2018 goals, mark your calendars with scheduled workout times, even if its just a 10-15 min walk everyday at lunch to start, and start printing off or picking out healthy recipes so you can start stock piling your pantry so you are ready to rock!

Its not hard, but it takes time and effort to make it happen and if you need an accountability partner then just reach out and I will be there for you.

Cheryl Pattyn
Cheryl Pattyn

Bada Boom, Bada Bing Circuit Workout

Well just as the name of this post suggests, and sticking to the theme of this months workout (quick, easy, no excuses), this workout will not disappoint.

You can do 1, 2 or 3 rounds depending on your time and level of fitness and there is no equipment needed making it a great travel workout too.

There are  only 10 moves, you will go through them in a circuit fashion taking a break when needed or at the end of the circuit.

If you  have any questions about this weeks workout don’t hesitate to reach out.

your coach.



10 jumping jacks (high or low impact)

10 burpees (elevate your hands onto a step, bench or stair to make the move easier)

10 squat jumps or total body extensions if you don’t want to jump

20 v-sit tucks with either both legs you can alternate single legs for an easier version

20 mountain climbers in total (10/leg)

20 calf raises (start flat footed, and come up onto your toes and back down)

30 ab Russian twists

30 jumping jacks

30 high knees or marching on the spot

1  minute wall sit



 – russian twist


 – wall sit

Cheryl Pattyn
Cheryl Pattyn

Curb the Holiday Sweet tooth Now!

So you are probably thinking that I am going to give you some new and awesome information on how to curb your holiday sweet tooth!

To be honest, you probably already know but  I’m just going to remind you as I’m sure the onslaught of holiday treats, dinners and soirees have begun to some extend.

It all boils down to FAT!

But I want you to forget everything you think you know about fat for a minute, which is probably just the myth that all fats are bad and eating them will make you fat.

And let’s keep it honest, eating too much of the wrong fat can be bad for you and can make you fat, that’s just truth.

The fats you want to avoid as much as possible, if not all together, are trans fats and processed saturated fats.

Common examples of foods that are loaded with dangerous trans fats include deep fried fast food, doughnuts, pastries, crackers, processed frozen meals and even many so-called “healthy” protein bars are loaded unhealthy fats just to improve the flavour!

You also want to avoid as much processed saturated fat as possible such as palm oil, processed cheese and coffee creamers.

These fats can cause increased blood pressure, increased bad cholesterol (LDL), excessive inflammation (decreasing recovery and creating pain in the body), increased risk of heart disease AND skyrocket your sugar cravings into 2018!

Your body needs some dietary fat to function. These are the fats that are essential for your health and won’t make you fat if eaten in the right portions and help curb the holiday sweet tooth.

The best good fat sources are unsaturated fats that are primarily high in Omega 3’s.

Omega 3’s are essential fatty acids (EFAs), meaning your body can’t produce them on its own so it needs to get them from external sources such as food or supplementation.

Omega 3’s have many benefits including lowering blood pressure, combating bad cholesterol (LDL), reducing inflammation, improving healthy hormone production, protecting the brain and nervous system and you said it – curb your sweet tooth.

Here’s our top 10 Fats that you should be eating on a regular basis:

  1. Wild Sardines
  2. Walnuts (Raw and unsalted)
  3. Olive Oil
  4. Chia Seeds
  5. Pumpkin Seeds
  6. Wild Salmon
  7. Hemp Seeds
  8. Wild Mackerel
  9. Green Kale
  10. Brazil Nuts

Make sure you include these Fats into your nutrition program daily!

They are a great source of Essential Fatty Acids and will make a huge difference not only in your performance in the gym but in the game of life!

Cheryl Pattyn
Cheryl Pattyn

Turkey Poppers

For this weeks recipe we are doing an appetizer that could also be a good mid-afternoon snack too.

Personally I find, finding a good appetizer a challenge but this one is delilsh and would make the perfect post-workout snack too with the combo of turkey and sweet potato.

As always, if you give this recipe a try be sure to let me know how you liked or didn’t like it ok.

Just click on the pic to see the full recipe.




  • 1 lb ground turkey
  • 2 cup sweet potato, shredded or riced (using a grater or food processor)
  • 1 cup fresh cranberries
  • 2 tbsp coconut flour
  • 2 tbsp coconut oil
  • 2 tsp rosemary
  • 2 tsp sage
  • 2 tsp parsley
  • 1 tsp sea salt



Cheryl Pattyn
Cheryl Pattyn

6 moves, 5 rounds = holiday ready!

So as the title says, you have 6 moves to do this week and you will aim for 5 rounds.  If 5 rounds seems to much, then do 2-3 rounds and keep adding on a round each time you do this workout to build up your strength and endurance.

You will need 1 KB or DB for swings, your pull up bars or a table to do pull ups on and a step or set of stairs close by for step-ups.

If you have any questions about this workout don’t hesitate to send me a message and I will get back to you ASAP!

Here we go…

15 kettlebell or dumbbell swings

10 push-ups

20 total walking lunges (with or without weight)

12 pull-ups

10 step-ups /leg

85 jumping jacks (if you don’t like to do jumping jacks, then feel free to substitute for running on the spot or skaters)


Aim for a total of 5 rounds taking a break when ever you need it.

Here’s to a fit, fun and fab holiday season 🙂


 – kettle bell swing


 – push-up


 – table pull-ups


 – step-ups (use a step or 1st or 2nd step on stair case)



Cheryl Pattyn
Cheryl Pattyn

Your Body + Sugar

I will totally admit that I have allowed more sugar than I would like back into my diet over the past 3-4 weeks.

Why?  I am sure stress and some feelings of overwhelm have a role in it, but I am ultimately responsible for what I feed my body.  That is why I wanted to post this article from Isabel over at Beyond Diet.

She lays it out very well what happens to our body when we decide to eat sugar so I will let Isabel take it from here.


Do you suffer from any of the following symptoms?

  • • Constant hunger
  • • Headaches
  • • Low energy
  • • Mood swings
  • • High blood pressure

Then these can be signs you’re addicted to sugar.

“Wait, Isabel, do I have to give up all sweets and desserts?”

“Can I use artificial sweeteners and still lose weight?” “What about raw or natural sugar?” “And what about all those other sweeteners available at the store these days… date sugar, coconut sugar, stevia, or xylitol?”

Clearly this is a complicated topic… but it doesn’t have to be confusing.

In this article we’re going to explore the ins and outs of sugar and other sweeteners and make some specific recommendations so that you can lose weight and enjoy long-term health without giving up the sweet things in life.

Click here to see the full article and if you need an accountability partner to help you get off the sugar don’t hesitate to reach out and just ask.  I am here to help!



Cheryl Pattyn
Cheryl Pattyn

Cauliflower Buffalo Bites

My daughter Brittany made these one night, but she made them using flour which is ok, but not great.  Don’t get me wrong they tasted really good but it made me go on the hunt for a better version.

Cauliflower can get pretty boring after awhile, so any cauliflower cooking variation is good for me and you!

I eat them just as is, but you can make your own ranch dip if you like.  If you don’t have coconut aminos, just use tamari or gluten free soya sauce.

If you don’t have ghee which is basically clarified butter, then just use butter but start with 1.5 TBSP and add as needed.

If you decide to make this delectable little bites be sure to let me know how you liked them.  They make a great side dish to any meat or if you are going vegetarian for a meal then this is perfect too.

Just click on the picture to see the full recipe.



  • 1 large head of cauliflower, stems removed (or 2 – 10 oz. bag cauliflower florets)
  • ½ cup Frank’s Red Hot Sauce
  • 2.5 Tbsp. ghee
  • 1 Tbsp. coconut aminos
  • 1 tsp. apple cider vinegar
  • ½ tsp. garlic powder
  • ¼ tsp. cayenne pepper (optional)
  • Ranch for dipping
  • Parsley or green onions, chopped (optional)



Cheryl Pattyn
Cheryl Pattyn

Total body Ab circuit

You will notice in today’s workout that we are using total body movements to work the core.  I know that in my own training that when I am squatting or dead lifting I feel my abs like no tomorrow as they brace and tighten to hold my posture.

You don’t always need to hit the floor to work on your abs – you need to start working them harder in your full body movements and the heavier you go with your weight the more you will start to feel that 6-pack work.

You will need to count in this weeks workout – sorry no timer this time 🙂

  1. 10 front squats with a barbell, dumbbell or kettlebell
  2. pull-ups – as many as you can and you can use the table method if you don’t have a pull-up bar
  3. 20 kettlebell or dumbbell swings
  4. 10, 1-arm shoulder press
  5. rest

Work your way up to a total of 4 rounds.

Have a great workout this week!


 – front goblet squat


 – pull-ups


 – table pull-ups


 – kettlebell swing


 – 1-arm shoulder press


Cheryl Pattyn
Cheryl Pattyn

Can you become Superhuman?

Vitamin D  has been researched and studied for decades now, however only in the last few years has it taken a front page position in the media.

Vitamin D is known as the sunshine vitamin because we can get it naturally through sun exposure.

The problem with most of us today is that we generally get less sun exposure than our ancestors did so the prevalence of low Vitamin D levels is extremely high.

Supplementing with Vitamin D can have significant benefits to almost anyone and even make you superhuman.

The active form of Vitamin D in the body is actually a steroid hormone with a number of key benefits.

Here are my top 10 benefits to taking a good quality Vitamin D supplement.

Top 10 Health Benefits of Vitamin D Supplmentation

  1. Increased Bone Health
  2. Improved Mood
  3. Strengthened Immune System
  4. Improved Body Composition
  5. Increased Muscle Performance
  6. Decreased Risk of Cancer and Diabetes
  7. Helps Regulate Blood Pressure
  8. Helps Reduce Inflammation
  9. Helps Prevent Cardiovascular Disease
  10. Helps Prevent Osteoporosis (WAY better than calcium)


And the benefits of this super vitamin on athletic performance is very interesting.

In a study published in the journal of Medicine Science & Sports Exercise (May 2009, 41(5):1102-10) on athletic performance and Vitamin D, subjects who supplemented with Vitamin D showed increases in the size and number of Type II (fast twitch) muscle fibers.

This enhancement has the potential to translate into improved muscle strength, speed, and reaction time.

Most cross-sectional studies show that elevated 25(OH)D levels are directly associated with musculoskeletal performance in older individuals.

Randomized controlled trials show that Vitamin D improved physical performance in most individuals who previously had low levels of Vitamin D.

If you think your Vitamin D levels might be low, go see your doctor and have them run a Vitamin D blood test for you before you start taking high doses.

And if you decide to start supplementing with Vitamin D I suggest you talk to your homeopath, naturapath or holistic nutritionist for the best brand for you and for the best absorption.

In terms of dosing, you can experiment with doses between 4,000-10,000 I/U’s of Vit D daily with food.

Vitamin D is a fat soluble vitamin so make sure you take it with a meal to ensure it gets into your system.

Start supplementing with Vitamin D today and you’ll experience noticeable improvements in your performance and your overall well-being!