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

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

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

Cauliflower Veggie Meatballs

Hey everyone, for this weeks recipe, we are going vegetarian and using cauliflower to make the meatballs!  Now I know if I where to make this recipe, I maybe the only one to eat it.

If you are not a cilantro fan than you may want to skip this recipe too but this recipe is definitely a good hearty fall meal.

Now the recipe has links to specific brands of seasonings – feel free to use the what you have at home for cinnamon, turmeric, allspice and black pepper.

If you decide to make this recipe be sure to let me know what you/your family thought of it.

Just click on the picture to see the full recipe



Cheryl Pattyn
Cheryl Pattyn

Salad Dressing

Well we ate well last week at the cottage with everyone taking turns cooking a dinner.  We had pork tenderloin, beef tenderloin, ribs, tacos, chicken,  stir-fry and lots of salads and veggies.

I made all the salads but one which is fine, and used one of my favourite oil and vinegar recipes.  Then I found this one on pintest which is similar but has a bit of a twist to it with the mustard and garlic so I will be making this recipe this week for sure!

Let me know what you think of it if you decide to try it.

Garlic is so good for you too “Research shows that garlic is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant and anti-microbial effects,” McClusky said.

Easy Homemade Balsamic Vinaigrette Salad Dressing Recipe |


Cheryl Pattyn
Cheryl Pattyn

Vegan and Gluten Free

I am very excited to try this recipe.  I know I eat a lot of meat to help me sustain my muscle mass with my training, but it can be hard on the body to be constantly breaking down and digesting animal protein, plus it can make for an acidic internal environment.

I love curry so this would be a me only recipe which is fine.  This would feed me for 3 days I think which is awesome but will have to see how my body digests the chickpeas and if I will have any adverse affects 🙂

If you decide to make this recipe be sure to let me know what you thought of it.

Just click on the picture to see the full recipe





  • 2 tablespoons oil to sauté
  • 2 mediums yellow onions/1 large red onion, sliced
  • 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes)
  • sea salt & ground black pepper, to taste
  • 16 ounces/454g can chickpeas, drained
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 13.5 ounces/383g can coconut milk
  • 2 teaspoons coconut flour
  • 1 small lime

Click on the pic to get the instructions!


Cheryl Pattyn
Cheryl Pattyn

Life Hurdles


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

Green Monster Muffins

These are NOT just for toddlers.  These muffins make a great snack for anyone on the go, at school or work.

This muffin isn’t the most photogenic, but it tastes great and is packed with several fruits and vegetables. It has apples, bananas, spinach, and carrots. I also used coconut oil instead of vegetable. In the past,  I’ve cut down the sugar by a tablespoon and it’s still delicious!

Tip: you can also blend the carrots in with the wet ingredients, if you have super picky eater who picks out veggies out of their food.


Green Monster Veggie Muffin


  • Wet Ingredients:
  • 1 c. unsweetened applesauce
  • 1 c. spinach, raw and fresh
  • 1 ripe banana
  • 1/2 c. carrots, grated
  • 1/4 c. almond meal
  • 3 tbs. sugar
  • 3 tbs. coconut oil
  • Dry Ingredients:
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1.5 c. all-purpose flour


  1. Preheat oven to 350F
  2. In a blender mix all wet ingredients (EXCEPT carrots)
  3. In a large bowl, combine dry ingredients, add grated carrots
  4. Mix wet and dry ingredients (do not overmix, just until the dry is incorporated in)
  5. Scoop mix into silicone muffin cups, Place filled cups into a muffin tin for easy transfer
  6. Bake for 16-17 minutes, or until toothpick comes out clean. Check at 15 minutes

Cheryl Pattyn
Cheryl Pattyn

New Year, New Workout Goals

So for the past 3 months my personal training has been geared towards strength and a bit of size.  For January, I am still focusing on increased strength but I am utilizing the TUT (time under tension) principle vs straight sets.

I will be going for as many reps as possible in 40 seconds using as heavy as weight as possible with a 60 second rest between rounds.  I am very excited to see what happens PLUS I am integrating a more structured nutrition plan in prep for something possible in the summer  – it will depend on how far I want to step out of my comfort zone 🙂

Here is your weekly workout to get you back on track this week if the past 7-10 days have been a bit of a gong show for you and remember to start being more mindful of your food this week.  Throw out your leftover temptations and lets move forward.

Set your interval timer for 40 seconds of work to 20 seconds of rest for 18 rounds (6 moves, 3x through).  If you want more of a challenge then decrease your rest time to 15 or 10 seconds.

  1. skaters  


  1. tricep push-ups


  1. alternating swing lunges (1 front lunge into 1 rear lunge, switch legs)


  1. inverted rows or pull-ups


  1. burpee


  1. cross body mountain climbers
Cheryl Pattyn
Cheryl Pattyn

Butternut, sausage stuffing

Now with Christmas literally 3 days away, you may be wondering what can I do differently this year that will WOW my dinner guests?

This paleo butternut, sausage stuffing is great just on its own as far as I’m concerned but will definitely be the talk of the table if you decide to serve this holiday season.

The ingredients are simple, and it only takes about an hour to make while you carve the turkey.

Have a great Christmas everyone, eat well, be well and be grateful of those around you.



This delicious Paleo Butternut Sausage Stuffing with apples and cranberries has all the flavor of traditional Thanksgiving stuffing or dressing but is grain free, gluten free and dairy free! Toasty, sweet roasted butternut squash and savory sausage form the base for this Paleo style holiday favorite.
Author: Michele
Recipe type: Holiday Side Dish
Cuisine: Paleo – Grain, Soy, Dairy Free
Serves: 8 servings
  • 5 cups butternut squash cubes (1/2 inch)
  • 2 tbsp fat of choice for roasting
  • ¼ tsp salt
  • 3 tbsp cooking fat such as ghee, coconut oil, or lard
  • 1 small onion, chopped
  • 2 celery stalks, chopped
  • 1 lb mild sweet ground sausage, casings removed
  • 1 large apple (or 2 small) cored and chopped
  • ¼-1/2 tsp salt
  • 1 tbsp + 1 tsp poultry seasoning
  • ¾ cup dried cranberries
  • 1 egg, whisked (optional)
  • Fresh parsley for garnish (optional)

Click the picture for cooking instructions.