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.

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

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

Open for Motivation

Open for motivation…
Don’t skim over this email.

I understand and feel the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs/belly/arms etc and how hopeless that can feel.

And today I’m here to motivate you to take action.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—20 rewards that you will gain from regular exercise.

Do yourself a favour and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action.

And then begin to reap these 20 rewards of exercise:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

9. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

13. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

14. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

15. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

17. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

18. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life.

Let’s do this!

Cheryl Pattyn
Cheryl Pattyn

Do You Suffer From Decision Stress?

It happens to the best of us… “Decision Stress”.
Should I eat this?
Should I drink that?
Can I “squeeze” in some exercise today?
Getting healthier shouldn’t be stressful. It’s supposed to do the opposite.
Here’s how to avoid decision stress…
Create some simple rules that you will follow – NO exceptions. For example,
#1 – I will use resistance exercise three days a week.
#2 – I will stay active by going for a walk 3 days a week in the mornings on Mondays, Wednesdays and Fridays
#3 – I won’t have my first “cheat” meal until Friday night each week.
See how this works? It sets you up for success. So when my friend asks to go out for ice cream on a Tuesday night, don’t stress about it, just simply reply with “can we go Friday night?”.
And if someone invites you to breakfast on a Wednesday morning, just say “I can’t make it, but I can do Thursday” because I’ve committed Wednesday to a morning walk. This eliminates decision stress from your life.
So, here’s my challenge to you…
Take 15 – 30 minutes sometime today and create just three “Health Rules”. That’s a solid start.
You’ll soon discover it’s so much easier to make decisions because you have your own rules in place to guide you. ​​​​​​​
Cheryl Pattyn
Cheryl Pattyn

How To Be A Better Version Of You!

What does it take to be a Strong? It all starts with the mind. Being a Strong is about making a mental commitment to becoming the best version of you. You don’t have to be perfect and you don’t have to stress about doing everything right. You just have to strive to be a little bit better than you were yesterday.

Below are 21 strategies you can use today to become an even better version of you:

  1. Drink more water, in the morning, between meals, before, during and after training.
  2. Eat your veggies, especially your greens. Besides being healthy for you, eating an abundance of greens will help you to become leaner, faster.
  3. Eat whole, unprocessed foods, most of the time.
  4. Increase and upgrade your protein. If you’re not doing this already, increase your protein intake to about a gram per pound of bodyweight. If you weigh 150 lbs. strive to consistently eat 150 grams of protein per day. And upgrade your protein by choosing quality sources – wild caught fish, pasture raised meats, and clean brands of whey protein.
  5. Get your Omega 3’s daily. You can get these from a variety of sources, including fatty fish (i.e. salmon), chia seeds, flax seeds and walnuts. They are good for your brain, heart, joints and so much more. Get some!
  6. Squat. With a barbell on your back, on your shoulders, with a kettlebell, with a dumbbell, with one leg or two. Just make sure you squat.
  7. Master your own bodyweight. Push Ups, Pull Ups, Dips, Chin-Ups etc. are all exercises you should be doing on a regular basis.
  8. Deadlift, enough said.
  9. Stretch regularly. To be a strong athlete, you need to move well and mobility is key. For those of you who sit all day at work/school, start with this stretch.
  10. Take care of your shoulders. While it’s important (and fun) to press heavy weights to build muscle and strength, always schedule time for maintenance work for your shoulders. This means doing the boring, unsexy stuff like external rotations, band pulls, Y Raises, and T Raises. These exercises are not exciting, but they will extend your training career and keep your shoulders healthy.
  11. It is said that you are the average of the five people you hang out most with. Choose those people wisely.
  12. Take five minutes a day to be grateful for everything you are blessed with.
  13. Meditate to manage stress, think more clearly and be a better version of you. This 5000+ year old practice is rooted in ancient wisdom and is now validated by science.
  14. Try a cold shower 1st thing in the morning to prime your nervous system and feel amazing. This is as powerful as a cup of coffee.
  15. Always be a student. This can be formal (i.e. diplomas, certifications, courses) or informal (i.e. reading, podcasts, TED talks). Being an eternal student is essential for your personal growth. You can never have enough knowledge or wisdom.
  16. Make sleep a priority. As I’ve said in previous newsletters, this is non-negotiable. Sleep is essential for recovery so you can consistently be the best version of you.
  17. Start consistently keeping a training journal and watch your results improve. To know where you’re going, you need to know where you’ve been. What gets measured gets done. You can use an actual journal or an app for this.
  18. Get outside more. Nature has a way of resetting the system (mind and body) that nothing else compares to. We were not meant to be cooped up in buildings 24/7. Supercharge your health and well-being by getting reconnected with nature.
  19. Laugh as much as possible. It really is the best medicine. Life is not meant to be taken too seriously.
  20. Work on your weaknesses. It may sound cliché but some many of us overlook this lesson. Improving your weaknesses is a guaranteed way to improve as an athlete and as a person. For example, if your mobility sucks, invest time at every workout trying to get better at it.
  21. Be gritty. Life is going to throw you a sucker punch or a spin kick every now and then. You will experience the highest of highs, lowest of lows and everything in between. Your ability to bounce back from setbacks and failures will define you as a person. And while you can’t get grit from a book, this great read by Angela Duckworth really helps to convey why grit is so important for success.

Your coach.

Cheryl Pattyn
Cheryl Pattyn

Life Hurdles

Story:

She was training in the hurdles and she only does things one-way: all out.  Over the last year she never had a fall.  Not even a stumble.  But on this day she didn’t just have a little trip-up, She did a full-on face plant after clipping the first hurdle during a speed drill.

When it happened, she skid across the track on her stomach, rolled and got to her feet quickly.  She looked up and tried to pull off a kind of embarrassed smile, but realized it was more than her pride that got hurt.  Her hands and knees were scratched up.  Her stomach got the worst of it and was bleeding.  She had tears in her eyes and knew she was at an important crossroads on the path to learning and success.  Only she could decide which way to go: either practice was over or she would shake it off and move on.

Would she hold back?  Would she fail to jump again?  She decided to step back to the line for another attempt.  She sped out of the starting blocks and over 4 hurdles.  She simply got up and “moved on.”

The hurdles are a great metaphor for life: there will be a series of obstacles in front of you as you try to get to your goal.  Each one will require specific practice and skill to overcome.  Sometimes you will stumble.  Other times you will fall.  And in those errors and catastrophes, you will learn how to do things right.   You will have some success and then life will plant you right on your face.  How you get up and respond each time it does will show the world what you’re made of.

Mistakes are going to happen.  You are going to make some sooner or later.  How do you respond when you have a big blunder?  Do you shake it off and move on or do you give up and avoid giving the endeavor another try?  To make sure you get past your next setback, here are 5 tips to help you get up from your next stumble:

5 Ways To Get Over Your Next “Mistake Hurdle”

1.  Know “Mistake History” Will Repeat Itself

When it comes to learning anything worthwhile, mistakes are part of the game.  The fact mistakes are going to happen may not excite you, but you are more prepared than you might think.  In fact, you have a strong history of overcoming mistakes!  Whether it was learning to walk, talk, count, write or ride a bike, you surely overcame initial setbacks again and again until you got it right.  Just like you were able to learn those skills, there are others ahead you can and will learn too.  You simply have to use those same skills to weather the mistake storm just like you have throughout your past.

2.   Skip The Blame Game And Take “Mistake Responsibility”

Now that you have been reminded of your capacity to overcome mistakes, the next step in conquering errors is to admit you made one.  Although it may be easier to blame traffic, your parents, or the economy for your next mistake, pointing your finger at yourself will be the faster way to eventually move ahead.  Accepting responsibility with a simple, “my bad” or “it’s my fault” will not only disarm others, but also give you the power of “mistake ownership.”  Once you own it, then you leap to the next stage of mistake mastery where it is up to you to do something about it.

3.    Be A Student Of The ”Mistake Game”

Each obstacle is your opportunity to learn something new.   If you learn the lesson each mistake is trying to teach you, you will put yourself in the best position not to make the same mistake again.  You get the honor to decide how to respond to any mistake you make.  If you can pause and say, “what is this error or setback trying to teach me?” you will have seized the opportunity to grow your skill or knowledge.  So, the next time you make a mistake, ask yourself what you can do be sure not to repeat the experience.  Once you can do this regularly, you will start to see making mistakes as part of a game.  And as you will see, games (even about mistakes) can be fun.

4.  Turn That “Mistake Frown” Upside Down

You should like it when mistakes happen.  Instead of a negative, look for the positive in a tough spot.  Do you get excited or have fun when you make mistakes?  You should!  They are the lessons you need to happen in order to get things right.  The next time you make one, be happy and see how much faster bathing your psyche in a positive environment moves you toward your goal.

5.   Get Back On The “Mistake Track”

When you make a mistake, you might hear the advice to just, “Let it go.”  Although this is easier said than done, the fast track on mistake release is to remember the most important person to forgive for a mistake is your self.  Don’t beat yourself up over an error and definitely don’t carry it around in your head rent-free.  Admit it happened, that you forgive yourself and it is time to move on.  You are human just like everyone else.  Get back on track and keep going.  This is the way to get some “wins” and build your confidence back up.

Cheryl Pattyn
Cheryl Pattyn

Why are you doing that?

Why are you doing that?
How long have you been trying to lose those last 10 or 20 or 30 pounds?  

Been awhile now, hasn’t it?  

You know how to lose weight –eat healthy and exercise–so why are you still living in a body that you’re disappointed with?  

In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

Do you believe… You don’t deserve it?

Has someone in your life made you believe that you aren’t worthy of success?  Or that they wouldn’t accept you if you were more successful than they are?

Do you believe… Change is bad?

It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe…Success will bring loss?

If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family?  Are you supposed to be the ‘screw-up’?

Do you believe…You’re not capable?

Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

Cheryl Pattyn
Cheryl Pattyn

Why Are You Doing That?

Why are you doing that?
How long have you been trying to lose those last 10 or 20 or 30 pounds?  

Been awhile now, hasn’t it?

  You know how to lose weight –eat healthy and exercise–so why are you still living in a body that you’re disappointed with?  

In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll always be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

1. Do you believe… You don’t deserve it?

Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

2. Do you believe… Change is bad?

It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

3. Do you believe…Success will bring loss?

If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’?

4. Do you believe…You’re not capable?

Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

Cheryl Pattyn
Cheryl Pattyn

The Possible Missing Link!

This might be your “missing link” – Yoga!
Since I have my Yoga workshop coming up on Feb 11th, I thought this topic was very appropriate and timely.
The RIGHT Yoga strategy may be your most potent and best strategy to incinerate stubborn belly fat.
Here’s why…
No doubt you experience daily stress. Whether it’s sitting in traffic, getting the kids ready for school, or whatever one of the all too common life curveballs gets thrown your way… stress happens.
Well, research shows this daily stress, without the right targeted step, keeps the hormone “Cortisol” on a steady drip.
When this occurs — as it does for so many men and women — it makes it next to impossible for you to burn off fat. Because, a steady drip of cortisol all but shuts down your body’s ability to use the master fat burning hormone Leptin, to burn off fat.
Now, when you add in trying an exercise or diet plan… as you may very well know… it adds stress to your life.
Questions like…
“Will this work for me?”
 
“If I lose the weight how do I keep it off?”
“What should I eat when?”
Only add to that steady drip of cortisol. Again, that steady drip primes your body to pack on and store fat.
Even if you did lose the weight, if the program did nothing for your stress,  as soon as you eat “normal” the weight comes piling back on.
We can both agree, diet and exercise, and the mere thought of it CAN be stressful.
Here’s why the right Yoga strategy may be your missing link…
-It can reduce stress turning off the tap of “cortisol” keeping you fat
-It reduces injury and pain
-It can ignite your youth hormones to rapidly turn back the clock.
-It can tighten, tone.
-It boosts confidence, and positive mental emotional state.
And maybe most important…
The right yoga strategy makes your body burn belly fat by turning off all stress hormones keeping you fat… and relaxing to the mind and body from the daily stresses of life.
So if you are wanting to give the yoga thing a try, then let me know and Ill get you into my workshop on Feb 11th.