Be a better you than you were yesterday


Be a better you than you were yesterday

We as woman have to stop comparing ourselves to each other. We are all made equally. We are all beautiful in our own ways. We are all intelligent and strong in some way or another. We all have something to bring to the table. We all have passions that burn inside of us. We all have weaknesses that bring us to our knees. We may have a bigger butt than someone else but that’s irrelevant. We may have shorter legs than someone else but since when does leg length make us less of a person? The sooner we as woman begin to share the things we admire about each other and focus on building each other up the sooner we will see all women’s confidence levels begin to rise and petty comparisons decline. In turn we will begin to see the generations below us strive to be the strong women we are. Check your ego at the door and get your priorities straight if not for our own self assurances but for our daughters and nieces and the entire generation of girls growing up after us. The world they are being brought up in has a lot more value on physical appearance than it should and we have to teach them to be strong because nobody else will.


A Day in the Life of Mel


Hey Everyone! To this day I still laugh when I tell people I don’t eat wheat and they respond with “Well what do you eat then” Haha yes sandwiches, pasta, bagels, chicken strips and pizza are staples in most people’s diet but unless you are one of the rare few “superhumans” as I like to call them, chances are if this is your diet you don’t feel as good as you could. 

I’m going to try and recall what I ate on my last day off cause it’s a lot more fun than when I’m at work just shoveling nuts, an apple and salads down my throat cause I’m lazy

8am – Woke up and had a glass of hot water with half a squeezed lemon in it (Why you ask? Cause it kick starts your metabolism and cleans the toxins from your insides – it also helps with other bodily functions much like coffee does….. uhhhh moving on)

Now since I’ve been weight training I eat before I go to the gym – this sucks cause it delays my getting to the gym but if I don’t eat I find my adrenal system can’t handle the shock load of the workout and I get very dizzy and sick after – SOOOO I microwaved a bit of leftover ground beef from the night before with some spinach and made about 8 sweet potato chips with our new kickass “chipster” from epicure

At about 9am I got to the gym to do my weights – I warmed up for 5 minutes on the elliptical then did some static stretching before hitting arms and back. I then polished it off with 20 minutes of cardio before realizing I was becoming short on time for my 11am chiro appointment – a 30 min drive away.

I rushed home, showered (admittedly not washing my hair, gross I know but who asked you), heated up some more ground beef and grabbed an apple and a spoon.

(Disclaimer: Sister Act Fitness does not condone the following act)

I then ate my ground beef and apple as I drove down the freeway.

The amusing part was I was still ten minutes late, which I thoroughly enjoyed, seeing as my over-sharing, chatterbox chiropractor has kept me waiting on numerous occasions, ha how the tables turn chatterbox

After the chiropractor I was to meet my Mom at Nature’s Fare for lunch at their Apple Bistro but after stopping at the mall briefly by the time I met my Mom I had slipped into what we call the “Beyond making decisions point of hunger” – You know this feeling, it’s before “Hangry” and long before “I dont give a sh*t about gluten free just get me some food” – It’s that point where you know you are hungry but you don’t know for what, you just know it’s not hunger for the options that are presented in front of you (Yes men, this is some serious insight into a women’s psyche)

My Mom, picking up on my indecisive vibe saved the day with the words “I have some sweet potato fries and chicken at my house” – SOLD – Mom to the rescue (she’s the best). We head to Mom’s and around 2pm I safely consume some rosemary and olive oil roasted sweet potato fries and a half of a chicken breast. 

After hanging out with Mom for a bit I decide to head back home “before traffic gets bad” – well it turned out that notion was about 45 minutes too late – For the record 200th street in Langley is a bloody joke – I have never seen a major road with worse timed lights – it literally took me 20 minutes to get from 86th and 200th through 4 lights to 88th and onto the freeway – 200th you suck!

Once I was home it was time to make dinner and I was excited – pizza night!!!!! A while ago we found this recipe for pizza crust and fell in love – it literally makes me smile because it’s the closest tasting thing to wheat that I have found in my wheat-free life. I believe I’ve tooted about it before but here it is again. All we do is whip up a batch, grease a full baking sheet and pour it in – it fills the baking sheet perfect! Here’s the recipe:

As I’ve mentioned before, my boyfriend loves cheese. This time we put bacon, artichokes, green olives, sundried tomatoes and cheese (on his half only) – Then we settled in for some Sons of Anarchy (terrible show, totally addicted)

So that’s a day in the life (and stomach) of me! Sorry I don’t count calories, I eat when I’m hungry and I especially make sure to eat shortly after a workout – carbs, proteins and vegetables. I used to have whey protein powder shakes right after the gym cause they are delicious but whey is a dairy product and I still have a reaction to it. I googled what paleo people do in this tough situation, and yes some do still have whey, grass fed whey but a lot of them just go home and make a real meal – as long as you eat within a half an hour (to an hour tops) of your gym session you shouldn’t be losing any of those hard earned muscles and you should be replenishing your energy stores efficiently enough. 

I will do a post soon on all the different meal options people can have on a “wheat free” or “paleo” diet for those of you who still can’t wrap your head around me not eating cereal for breakfast 


How do you eat healthy with a man in the house???


How’s everyone’s Give Up Take Up Challenge going? I can proudly say I haven’t touched sugar ——— until last night 😦 My boyfriend accidentally (I say accidentally because he knows better and is usually really good at hiding this stuff) left two bags of chips on the kitchen counter – Zesty Doritos and BBQ Lays – my two favorites. I can proudly say I devoured the remaining amount of Doritos (not much was in there, really) and about half of the rest of the bag of BBQ Lays – those poor chips didn’t see it coming. No I did not beat myself up about this binge and happily hit the spin bike this morning for some empty stomach cardio.

My question to you guys is “How do stay on track with your health and diet goals with men in the household”. It is fact that women cannot match men calorie to calorie and maintain or lose weight – Men are bigger, stronger, and burn more energy in a day – women have notoriously slower metabolisms. Believe me, I dated a guy over a decade ago who didn’t eat vegetables and ate out constantly – I ate out with him and put on 30 pounds in a short amount of time – gross.

Lucky for me I am the main grocery shopper in the house and stand by the motto that “If its not in the house I won’t eat it” – I, like Mo, am lazy – its rare that I would ever venture out of the house to eat crap – however I would venture out of the house to eat a lettuce wrapped burger from Fat Burger because I love them (try it, you will agree). So I usually buy meats, fruit, veggies and nuts and then a couple of things that my boyfriend likes – aka the food I have a hard time avoiding but practice makes perfect – the #1 food that he loves that I have on my “avoid” list is cheese. We usually have cheese in our fridge and I always pray its not gouda, gouda is my weakness, cheddar can beat it and mozzarella is a maybe.

I am very lucky that my bf eats whatever I cook and also has a reaction to wheat so he’s fairly content with meat, fruits and veggies (and cheese and he loves pickles) 95% of the time. He also goes out for lunch here and there to enjoy the things I can’t have in the house (sushi, bagels, chips, dog treats – who knows, I’m not there) so our eating works well for us and he supports my picky eating.

My suggestion to anyone who is struggling to eat healthy in their household – get out a cookbook that you love (paleo, vegan, wheat free, clean eating – whatever you want but I’m sorry most Best of Bridge recipes aren’t endorsed by Sister Act Fitness) and ask your spouse/husband/family which recipe they would like to try – engaging your significant other or family in the food decision is fun and maybe they will even help you cook! Also if you and your man like to have a snack after dinner maybe you could commit to having a treat one night per week instead of every night – baby steps

Let us know your tricks and tips for keeping your healthy goals in line in a multi-person household – the more ideas the better so we can continue to build this healthy community!

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The Give Up and Take Up Challenge! A New Year and New You!!!




So Mo and I have been thinking about a new group challenge. In the past year or so my coworkers and I have done a couple of weight loss competitions – the big winner of the first competition was awarded $1000!!! Now I know money can be a big drive for some people but for the majority you get really excited for a challenge, then you eat a pizza, deem yourself a failure and fall off the wagon and if you are like me you land on your face. I will admit during the two weight loss challenges I ran at my work I actually gained weight – some role model I am. So since money doesn’t drive 95% of the people out there we wanted to think of more of a personal health challenge and we wanted to keep it simple. The reward? A better you! 

Welcome to the Give Up and Take Up Challenge! Get this – this is a ONE YEAR CHALLENGE – don’t roll your eyes yet it is so simple. Starting in January (yes a couple of days from now) you will simply do the following – At the beginning of each month – Give Up one bad habit, just one small thing that you know isn’t the best thing for you. Whether its binging on dark chocolate while your boyfriend is in the shower (yep, that one’s mine), drinking diet pepsi in the afternoon when your energy levels dip (yep, that’s Mo), snacking viciously while you watch television at night (about 90% of the population) or whatever small vice you want to work on. Now here’s the other side of it – Take Up one healthy thing for you, be reasonable, saying you will work out 5-6 times a week when you barely do one day a week is not reasonable, saying you will quit smoking cold turkey after 20 years is not reasonable! Think! Maybe even pick something that you can take up in place of the thing that you gave up. Example: Instead of stuffing your (yes my) face with dark chocolate try drinking a big glass of water or instead of biting your nails cause you are bored or nervous you do some deep breathing. Or keep the Give Up and Take Up completely separate – I personally am going to give up sugar (our 21 day detox – see previous posts and join us) but since that isn’t permanent (im being reasonable here people – I friggin love dark chocolate) I will also be giving up dairy, something I desperately need to do permanently in my life. Dairy makes me sick, literally. I get a cold, sinus pain, headaches, sore throat and just overall disgustingness. I will be taking up yoga and plan to do one yoga class per week for the month of January with hopes it becomes a permanent fixture in my life. The goal is to try and eliminate some bad habits and create some good, long lasting ones in their place.

Now don’t get us wrong, this is not something we want people to feel frustrated with if they only “cut back” or if they “try but it’s just too hard” this is a challenge you create for yourself and we want you to set yourself up for success – notice I didn’t say I would give up bacon? Cause I know that would be nearly impossible and before long I would be frying up a whole pack of bacon, while crying and eating dark chocolate simultaneously (I know myself too well)

We want to hear what your January Give Up and Take Up plans are – post it in the comments below or comment on our group on Facebook (Sister Act Fitness of course) and we can all keep each other accountable. We will post again at the end of January and look forward to seeing how everyone did and what your Give Up and Take Up plans are for February !!! Go team!!!! 

On Instagram? We just started blogging our food – follow us at sisteractfitness

On Twitter? Hash tag #giveuptakeup and see what other people are doing for their monthly challenge