Feature Post: Yvonne – a Femsport love story



I started my fitness journey in April of 2009 after seeing a picture of myself taken on a trip to Mexico (see above left). I was 27 and living the party girl lifestyle! Drinking, smoking and eating super terribly.  I was 180 pounds, a size 11, and completely miserable. I needed a change. I started to work out 3 times a week at the local rec centre dabbling with a few body sculpt classes. It got me going and I started eating better and drinking more water. Even with all the healthy changes I was making I still continued to drink and smoke.  After 3 years of struggling I finally got to what I had set as my goal weight of 140 pounds.  I was finally where I thought I wanted to be. But when I looked in the mirror I still wasn’t happy. I was at the weight I wanted to be but without definition and an ever so thin layer of cushion.  I was skinny fat!!! Ugh!!

Another goal was set. The rec centre classes weren’t challenging enough and I needed more. In April of 2013 my sister enrolled in boot camp classes at Apocalypse training and fitness and ranted and raved about how amazing these classes were. Bored to death with my group fitness, I decided to give it a shot.  I pulled up outside of Apocalypse and parked my car. I walked up to the front door and smack dab in front of me was a sign that said “For motivated people only” that was the day it all changed.

The moment that I walked through the doors of Apocalypse I don’t think I knew what I was being introduced to. It wasn’t just a gym, it was a complete life overhaul.  Nervous and intimidated to hell but ready to embrace the “change” I walked in. I looked around and saw what looked like torture equipment.  Holy crap!! What did I get myself into? Keep walking I told myself, this is what you wanted.  I see my sister, she was beaming with excitement cause in this sick way she was getting a kick out of seeing me get my ass kicked.  I signed my waiver, I had my water bottle and my towel …I was ready to go.  I was the “newbie”. Class started, boxes were set up…weights were put out and the circuit explained.  Bam I was ready!!

Unfortunately all the ABT (abs, buns, thighs) and body sculpt classes in the world couldn’t have prepared me for that experience. My ass was handed to me. I was sweaty, red faced, and defeated but oddly enough I wanted more. I wanted to get faster, I wanted to get stronger. I was addicted!!! I wasn’t working out anymore, I was training. I was no longer using the machines at the gym I was becoming one.  I had finally found a gym where I was not only getting the best work out of my life but I was being educated.  Not just about fitness but health and wellness as well.

Apocalypse has changed my life thanks to owners and trainers Cindy Legare and John Coyle.  They are honestly two of the most the most amazing people I know. I wouldn’t have been able to get to where I am now physically, mentally or emotionally without them. Before I started I thought I was fit, I thought I was confident and I thought I was sure of myself but I had another thing coming because not only did I start to see the physical differences in my body but the way I thought and the way I saw things were beginning to change. Week after week they drilled into our heads that “you can’t out train a bad diet” and “abs are made in the kitchen”.  I started to listen, like really listen. I began to eat better. I started shopping on the outside of the isles, stopped buying the junk food and cut down on the booze. I began making healthier booze choices….ummm vodka water with lemon please. I’m not going to lie the cigarettes stuck around for a bit. But all of that was about to change.

In July of 2013 I was coerced into competing in Femsport, a women’s strength competition that I never thought I could do. Who would have thought that I would be flipping tires and doing box jumps?? Not me I tell ya!! Femsport was such an empowering time in my life. I have never felt the type of closeness from women that I felt during our training sessions. Women empowering women, pushing each other to do better, cheering each other on. This was unheard of but not at Apocalypse.  It’s the D.U.R.T.I GURL way!! For those of you who don’t know what D.U.R.T.I stands for it my trainers Cindy Legare’s motto. It stands for Determined Unstoppable Resilient Tenacious and Irresistible. A motto that has not only applies at the gym but also in everyday life. When I signed up for Femsport the eating got cleaner, the drinking stopped and the cigarettes were butted out.   I was feeling healthier than I ever have and had the best trainers pushing me to do things I never thought were possible…I did it….we did it…all us Durti Gurlz did it!

Next to my wedding day, Femsport was one of the proudest days of my life.  In 2013 I set and smashed so many physical and mental goals that it had become addictive. The need for another challenge another competition another goal is always on my mind. So on came Femsport 2014!!!  This year would be different.  Not in the open spot anymore…this year I was novice!!!

But on July 6 2014, two months to the day before Femsport I was in a serious car accident. I was told that I wouldn’t be able to compete due to massive soft tissue damage done to my hips and a bruised sternum from the seatbelt holding me in place during the accident. I was devastated. I had a massive pity party and I was the only one invited. Everything that I had worked for over the last year was down the drain. The stinking thinking started to set in and I really started to get down. My trainer messaged me and told me that it wasn’t over and this was the time I really need to dig deep, eat well and take care of myself. I really listened to her as she had never steered me wrong before. “Be a true D.U.R.T.I. Gurl” she said.

So I ate really clean, cut out all the sugar, and made sure I was taking all my supplements and drinking tons of water. About 5 weeks after the accident I felt strong enough to go back. It was a huge wake up for me. In 5 weeks I had lost so much strength, but with the help and support of my trainer and my “tribe” I found the strength and motivation to get me to where I needed to be. Walking into Femsport 2014 I was nowhere near where I wanted to be physically, but mentally I was there. This year I was there to have fun and enjoy the day going into ” battle” with my sisters.  As I layed in my hospital bed two months prior I never would have thought we would come in 3rd in the Novice teams event. It was such an amazing moment standing on the stage, accepting your award feeling like an Olympic athlete. I can’t even begin to say enough good things about Femsport and the way it brings women together.  I have competed twice and encourage every woman to try it. Push yourself to become the best version of you. Sometimes you just need something to work towards. Something to light your fire and Femsport is a great start. Its all shapes, sizes and fitness levels.  Its a day for you to shut out the outside world, put down your phone, disconnect and focus on the task at hand….kicking some serious ass!!!!

There is not a day that goes by that I don’t love what I’m doing.  I love working out and I love eating clean. The fitness part is the easy part. It’s eating clean that’s the hard part. In the beginning it’s difficult, however, you slowly realize that you don’t need bad food. You find alternatives that at first taste like shit to you but over time you enjoy.  You begin to love the quinoa and the cottage cheese, the protein shakes and pancakes. You stop eating out, you start to meal prep, food journal and eat every 2-3 hours. At first it a burden but after a few weeks of doing it you really began to love it.   You will become the person who brings their own food to functions. But you know what, that is totally ok. There is NOTHING wrong with that. Between the workouts and the clean eating you will start to see the results.  We need to remember that the answer to our perfect bodies isn’t in the bottom of a bowl of cabbage soup…or a handful garcinia cambodia pills or some crazy fad diet.  It is two things diet and exercise! And in that order….80% diet and 20% exercise. It will all start to fall into place and really start to make sense.

I’m 32, 5’5, 140 pounds and a size 5!  I am a woman who is no longer ruled by the scale. I am honestly 100% better than I have ever been (protein farts included, it comes with the territory) It just becomes your lifestyle. The health and wellness flame has been fanned and I can’t thank my trainers Cindy and John enough. They have started something that I will never be able to thank them enough for. I admire them for everything that they are. They are strong and confident and don’t take sh*t from anyone. They live and breathe fitness and push not only me but also how many other amazing women to be the best versions of themselves that they can be! It drives me to motivate other people to want feel the way that I feel and see the changes that I see. As much as I may curse them in the height of the workout and maybe when I try to go down the stairs after leg day. The fact that I can’t walk into a grocery store and look at food the same way and for the amount I whine you probably wouldn’t be able to tell that I love every single moment of it. The last 2 years have been the best years of my whole life and I owe a lot of it to my trainers and all my D.U.R.T.I Gurlz. I hope that one day I will inspire a change in someone and help them to ignite their own fitness flame.

Here’s Yvonne and her DURTI Gurlz team warming up 🙂

Femsport Warm Up


And one of Yvonne killing it in a workout



Mo and I can’t thank Yvonne enough for sharing her amazing story (and look at those legs!) – proving again how it’s not all about how much you work out as much as it’s about what you put into your body that makes all the difference 🙂




Do you have a story like this that you would like to share? Come on don’t be shy we love reading this stuff! Email us at sisteractfitness@gmail.com

Like us on Instagram we post sweaty pictures and yummy food! @sisteractfitness

We blurt out random things and retweet important stuff on Twitter @sisteractfit

Don’t forget to Like us on Facebook on our Sister Act Fitness Page


Another narly “Solution” to my battle with fat!


Fat is such a terrible word, like ugly or jealous. I prefer insulated, big boned, heck I’ll even take pleasantly plump but fat – its a cruel word and an even crueler piece of my body. Nobody is harder on my “insulation” then myself.
Recently I stumbled upon a “solution” to get rid of fat! I’ll be the first to admit that I believe everything I read and usually it isn’t hard to sell me on what I’m reading if the information sounds logically. Except if you are trying to sell me wheat, I’m not buying!
Enter The Carb Nite Solution (Yes, i’m sure they are aware they spelled Nite wrong) http://carbnite.com/
What craziness does this “solution” require Mel? I’m glad you asked!

Starting yesterday I began the “Re-orientation” process – its 9 days of under 30g of carbohydrates per day. These carbs are counted only by “usable” carbs which is the amount of carbohydrates in a serving of food minus the grams of fiber. For instance 10 raw spears of asparagus have one gram of carbs in them, however, they also have 0.5g of fiber making the total usable carboyhydrates of the asparagus as 0.5g. So technically yes I could eat 60 spears of asparagus and be at my max carbs for the day, but my piss would smell weird and my skin would probably turn green so let’s mix it up a bit. Here’s the scientific break down of what my body will be going through on this carb-less trip.
Reorientation Days 1-5 – carb stores will be wiped out. The body will also stop making the carb-to-fat converting enzyme – Who let that enzyme in anyways???? Jerk! During this time the body will transform fats in special molecules called ketones, needed by the brain for energy when carbs fall. The brain using ketones is a “natural and safe” process.
Here’s the kicker – On the 10th day you wake up, eat your regular protein and fats breakfast and lunch then as of 4pm that day you get to have a serving up carbs, along with some low fat protein. Been craving sushi? I’m sure I will be. Then it is suggested you eat more carbohydrates, your second serving can be accompanied by some fats and your third or dessert carb serving can be cheesecake or chocolate or whatever the hell else you were craving after 9 days of near-suicide. This reintroduction of carbs to your body becomes stored, but here’s the cool part, its not stored as fat but as sugar and the body stores in it your muscles (probably my ass) amongst other places. This carb loading will not cause your body to switch back to carbs as its main source of energy and your body will actually continue to burn fat while you are eating the carbs – I know, it sounded too good to be true to me too! Then because this occurance ignites your metabolism, some of those carbs get burned off as heat – it’s gonna be a sweaty sleep next Friday night for me!
The day after carb nite – at the advise of Kiefer (the mastermind behind this brilliancy), I will not be weighing myself. Whoever is sadistic enough to weigh themselves after pigging out is right messed in the head, unless it lights a fire under your indulgent ass then have at it!
So after your post-sushi and cheesecake coma NOW WHAT?
The next morning you carry on with your less than 30g carb diet. The pain and bloat of your feast night will subside within a day or two and those who have done the diet report feeling “tighter” and looking more fit – but wait didn’t I just stuff myself until I almost puked? Well yes, but thats the perk of the deprivation and the elimination of the carb-to-fat enzyme. Sounds pretty bad ass to me! So after your first carb night you go back to your fats and proteins for anywhere from 5-7 days before you have (YES ITS TRUE) ANOTHER CARB NITE! Another feast of whatever you have been craving! I’m already dreaming of rice pasta with cheese and bacon and a DQ peanut butter cup blizzard, oh the fat kid inside me will feast. You continue this cycle of low carb and weekly “carb nite” for up to 6 months – I would be ecstatic if I can carry on for 6 months as I want to get my body fat percentage atleast down into the mid-20’s. What I need to watch for is alcohol, because your body will only support the burning of the alcohol when you are drinking any food you eat will not be burned by your body until the alcohol has left your system – Wow all those times I had a huge steak with a side of red wine, no wonder I’m well “insulated”. The creator recommends one drink on carb nite, two if you absolutely must and if you have 3 then you have sabotaged your fat loss for the week and should start over on Day 1 of reorientation. I get it, one drink it is!

As you can probably guess most all meat has zero carbs as well as fats like olive oil, some nuts and some dairy. So what have I been eating for the last two days – I’ll tell you this, most doctors would shit a brick if they knew, but even I thought I overdid it yesterday. As some of you know I don’t eat much dairy and I don’t do well with nuts and try to avoid processed meats. Well I threw caution to all of those winds yesterday. I had bacon (a lot of it) for breakfast, camembert and tuna for lunch, macadamia nuts for snack and steak for dinner. I overate, badly, because I was at home and let’s face it nothing goes better with The Good Wife reruns then FOOD! This morning I vowed to eat a bit healthier today, or atleast lay off some of the cheese, well I had cheddar on my bunless burger at lunch today and mixed cream cheese in my ground beef for snack – my willpower is non-existant sometimes. But good news! I’m back to work tomorrow, work means I have to pack food and therefore cannot boredom eat. Hooray!
So the diet specifies to try and eat one serving of fat and one serving of protein at each meal. They also have items that fall under a “neutral” category and can be added to the fat/protein meal or eaten by themselves. Please get the book if you are interested in the list that foods fall under but some of them are:
Fat: eggs, pepperoni, olive oil, olives, cheese
Protein: asparagus, chicken breasts, tuna, protein powder, spinach
Neutral: broccoli, chicken thighs with skin, lamb

I’m not a big fan of eliminating veggies (since fruit is pretty much a no-go) so I’ve been having the raw asparagus or spinach with every meal, well almost every meal. I’ve noticed a lot of people who do this diet happily forego almost all of the vegetables they used to eat – I don’t want to do this – I’m weird and love vegetables, not to mention there’s no fiber in meat and your body needs assistance in “clearing” itself – I’ve also been taking a fiber supplement for the past two days – my stomach hates them.

So….. as I said before you can get the book and read the theory/science for yourself if you are interested in trying this. Or you can wait until I’m a month in and see how I liked it cause, well, I’m crazy and love to try narly solutions to my lifelong battle with the “insulation”

I will post an update in a week when my carb levels are very low and I will advise if I’m still lifting as heavy because of my high protein intake – I’m hopeful!

Here’s the link again : http://carbnite.com/
Here’s a link of some smart paleo people who have done this: http://everydaypaleo.com/carb-nite-carb-backloading/

Big Goals and Big Plans


So back in the day I was a lean mean food prep machine (emphasis on the lean part), however, winter kicked my ass this year and has left me unable to fit into my jeans and uncomfortable in my own skin. What should I do? Wallow in self pity? CHECK! Stand in the mirror squeezing my belly while swearing? CHECK – Now that I got that ridiculous crap out of the way it’s time to correct my mistakes

Step #1 – PLAN! What’s that saying? “Failing to plan is planning to fail” (something like that) So I’ve planned my meals (all of them) for the next two days – pretty simple since I’m going to eat the exact same thing two days in a row since I’ll be at work and then Wednesday I can re-evaluate. Part of the plan is also planning my workouts and the week looks like this:

Monday (tomorrow) – Empty stomach cardio 6am on the spin bike and abs – 30 minutes

Tuesday – Empty stomach cardio same as Monday (I unfortunately have plans both Monday and Tuesday night so I gotta get my exercise done in the morning)

Wednesday – Legs and abs (odd combo I know but it’s the way the cookie crumbles this week, I am now regretting mentioning cookies)

Thursday – Clutch cut workout 3 rounds – http://www.bodybuilding.com/fun/ashley-conrad-21-day-clutch-cut-day-1.html

Friday – Rest (going for massage therapy Thursday night and at the age of 30 a girl needs to relax once in a while)

Saturday – Clutch cut workout 4 rounds


Step #2 COOK! Here’s a picture of what I prepped – it looks like a lot in the picture but I for see this being gone in 3 days (there’s two of us eating and we both work out) Image 

Incase these items look foreign to you here’s a run down – raw veggies! red pepper, cucumber, grape tomatoes, carrots. Steamed broccoli and steamed asparagus. BBQ’d chicken breast (with a bit of montreal steak spice, garlic powder, and onion powder). Hard boiled eggs and two roasted sweet potatoes (the potatoes are for my weight lifting days). For the potatoes all I did was stab them with a fork (this was slightly exhilarating) and baked them for an hour in the oven at 450 degrees (easy as pie, shit, now I want pie)

I know what you’re thinking – All that food looks so good but how does it translate into meals?

Here’s the transformation:


This is how my food break down will go tomorrow and Tuesday

Breakfast – two eggs and 3/4 cup of egg whites, sauteed in coconut oil with some pre-steamed broccoli, topped with salsa. On the side a smoothie made with a 1/2 cup blueberries, squeeze of lemon – to get the iron benefits from the 2 cups of baby spinach, one scoop of Enerex Greens.

Snack – 1 oz (I meant to have more but had to share and had to sample and that left literally nothing for tomorrow) beef jerky with cucumbers and carrots

Lunch – 6 oz bbq’d chicken breast on herbed salad with 3 olives, a couple of marinated artichoke pieces, 4 sundried tomatoes and a half of a red pepper. Topped up one tablespoon of extra virgin olives oil and a half tablespoon of balsamic drizzle.

Snack – 2 slices of Maple Leaf’s Natural Selections Oven Roasted Turkey Breast Slices, half a can of tuna mixed with a bit of salt/pepper and some salsa and a half of a red pepper to scoop up the tuna with

Dinner (have to pack dinner cause I have a meeting after work and “picking up” dinner is not an option) 4.5 oz of bbq’d chicken, a cup of steamed asparagus and two more slices of turkey breast. 

Total calories 1450 – Honestly when I first put all this food together it was only 1100 calories  (that’s why I’m eating a friggin cup of egg whites and you see those random turkey slices stuck into meals)- my current goal is to eat about 1600 calories a day cause contrary to my inability to fit into my jeans there’s a fair bit of muscle on me and eating anything less than 1400 calories a day will set me back in my quest to restore my adrenal/hormonal balance.

Want to see what the bf’s food looks like cause it’s much tastier?


Breakfast – is a bounce ball and an apple

Snack – Turkey slices, a bit of organic raw cheddar cheese, two pieces of salami (have I told you he’s Italian), a pickle and some cucumber

Lunch – A salad with 7 oz of chicken, a hard boiled egg, tomatoes, olives and artichokes – he gets goddess dressing with his salad (I’m jealous)

Post Workout Snack – 1/2 of a sweet potato with a bit of montreal steak spice, some raw cheddar, steam broccoli and beef jerky

Dinner – no idea but I will probably be jealous of it, there’s rumours of sushi with the boys (jerks) 


Some strict crap that I will be abiding by:

No nuts! I have a problem with nuts – I love them, if they are roasted I love them more and I can’t stop eating them and then I feel like garbage so no nuts!

No grains – I’ll admit I dabble in the rice and gladly tasted a chocolate croissant and a couple of adorable mini sandwiches at the baby showers I was at today – not only am I bloated but I am in pain, not worth it and definitely does not help me reach my goals

Less salt – this is a toughy for me cause let’s face it, healthy food doesn’t always taste as good as it makes you feel

No cheese – man if I had a nickel for every time I’ve written that in a post 

Now that I’ve gotten all the NO NO’s out of the way the stuff I will be incorporating

1600-1800 calories – those clutch cut workouts are a bastard and if I undereat I will feel the affects drastically

Exercise 6 days a week – mixing it up – lifting weights a few times, cardio a few times and intervals when possible 

More veggies

Also something that I am vowing to put back into my routine that I sadly forgot about is starting every morning with a glass of hot water with a half of a squeezed lemon – this little trick kicks ass, kick starts your metabolism, flushes toxins – here’s a great article about it – DO IT! http://tasty-yummies.com/2013/03/18/10-benefits-to-drinking-warm-lemon-water-every-morning/


Anyways I will try my best to keep you updated as the week goes on – My goal (and since I’m putting it on the internet I better stick to it) is to lose 8 pounds by the time we hit the track Friday June 20th for the Relay for Life. That will put me about to what I weighed last year when we did the Relay. 8 pounds in a month is a very lofty goal but if I come up shy at 5 pounds I’ll still be happy 🙂

If you have any helpful tips for me I would love to hear them or if you have any food ideas or meal prep ideas I can steal please post them below or post them to our facebook page (Sister Act Fitness)

As always thanks for the love,





IT’S TIIIIIIIIMMMMMMMME! (Yes in a UFC introduction voice) April’s Give Up/Take Up Challenge!


We are a day late ahhhhh!

We wanted to make sure to get a post in today and remind everyone to set up some goals for the month of April. This month I will be continuing my journey on taking up H.I.I.T. – I am really enjoying it, seeing results and loving the revved up metabolism, however, I need to get my eating under control. Being constantly hungry is not a state I like to be in as it’s leaving me in undesirable situations with a still fairly weak will power. 

Case in point, my eating today. I set a world record in salad consumption today. I packed a beautiful salad for work – spinach, tomatoes, yellow pepper, green olives and chicken. Unfortunately by ten am I was pretty hungry and only had that salad, an apple and a red pepper left to eat for the day. Luckily a coworker was running out for lunch and I had him pick me up a apple pecan salad from Wendy’s (roll your eyes all you want, there is limited healthy options in Port Kells and this seemed like a better choice than most). Around 2pm I ate the salad I packed and by 4pm I ate my red pepper. I met up with a couple girlfriends for a drink after work because, well, work bloody sucks right now and I needed it. I looked at the menu and settled on a greek chicken burger, no bun, so essentially a greek chicken salad – so yummy, but so not satisfying. A half an hour later I was still hungry and proceeded to do something I am now regretted – I ordered parmesan french fries – uggggg, they were so tasty going down and have done nothing but cause a ruckus since. I bloated so quickly I literally had to undo my jean button while driving on the freeway, the relief was mind boggling.(I call these jeans my ego jeans cause whenever I feel confident about myself and my body I put these jeans on and am immediately reminded that I have goals that still need to be tended to – ego check, ego jeans) I should write a book on all the weird things I do while driving down the freeway, and then not publish it cause I could probably get in some big sh*t for it.

So anyways my Give Up for the month of April is eating like a jerk. Like a jerk who doesn’t care what she eats, cause I do care, and my body needs me to care. I will be continuing to Take Up High Intensity Interval Training through bodyrock.tv and Zuzana Light’s webpages – these people are amazing!

What’s your Give Up/Take Up for the 4th month of the year? Do you have any lofty goals before swimsuit season? Any stupid habits you want to try to break? We want to hear them! If you didn’t join us the months prior join us now!

Follow us on Facebook – Sister Act Fitness

Follow us on Twitter @sisteractfit

Follow us on Instagram – Sisteractfitness

H.I.I.T. and me




I introduce you to high intensity interval training – my arch nemesis of work outs that produces ridiculous results – fast.

So I’ll be honest, I have never completed a workout regime. I get a week or ten days into something and get bored, or I start seeing results then I self-sabotage (that will be a whole other post) My sister on the other hand finished Jamie Eason’s 90 day Live Fit Trainer (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html) something I dabbled it but could never commit to doing it start to finish. Now don’t get me wrong, I don’t like being a quitter, in fact I don’t like it so much that I’m determined to break this habit. I have been a fan of bodyrock.tv for years, their short but sweet workouts have always given me good results. The best part is they are usually short enough that I only drop the F bomb 5 or 6 times instead of my regular 13 times in a normal 45 minute workout. What’s even better is knowing you are done your workout in 20 minutes so you can push really hard and know that the end of it is very near. 

So – enter my first Bodyrock.tv BOOT CAMP! (Seen here http://www.bodyrock.tv/ ) It’s 21 days of ass kicking workouts and I am loving it. Well, loving it may not be the word, enjoying it? Hmmmm…. I’m tolerating it and I’m feeling great. I started on Monday with a arms and abs workout and I killed it. I actually did the workout after work and seemed to have a really good energy level during my workout – maybe my preworkout snack of red pepper and olive tapenade was the key? I doubt it.

Yesterday I could already feel the benefits of these style of workouts as my metabolism was revved right up, which I knew because I was hungry all day. I literally had to eat my lunch and afternoon snack in one sitting just to get my stomach to shut up for a couple hours – I love it! The key is though I had to constantly fuel with good, healthy foods or I will just be throwing the benefits of these amazing work outs out the window. Yesterday was Day 2 and it was legs, and it was long and it was hard. I’m sure my boyfriend heard me drop approximately 18 F bombs during the 35 minute workout (yes I’m aware that averages 1 bomb every two minutes – shut up). After that workout I was starving – we made lamb sausages, scrambled eggs with red and yellow pepper and cucumber and tomatoes on the side. We also baked up some Otimo Brazillian Style Cheese Puffs – these thing are the bomb – check them out here http://otimo.ca/ – And I’m not going to lie I put a bit of unsalted butter on each of the 5 little puffs that I ate. Mmmmmmmm

Anyways back to the work outs – today was Day 3 – and to be honest I have no idea which specific muscle groups we worked cause it seemed like everything! Chest, back, arms, abs, cardio – this workout was shorter and I was thankful for it cause my butt is pretty sore from yesterday. Again today I’ve been fairly hungry all day long. After my workout this morning I cooked some extra lean ground beef with cayenne pepper, cumin and salt then mixed in a tiny bit of rice pasta and green olives – so yummy and luckily I cooked enough to have leftovers to take with me to eat after the dentist. After I ate I rushed to the dentist (40 minutes later) and I was already getting hungry again (proof I clearly should have eaten that extra amount I packed for leftovers) – of course my dentist (not knowing I was bordering on hangry) started talking about him being in Vegas and how they went for greek food, then to this omelette house and I can’t tell him to shut the hell up because his hands are in my mouth and I’m starving and I now hate the dentist even more.

So to sum up this boot camp challenge so far – LOVE IT! To be honest we have been so busy lately and even busier coming up its really nice to only have to worry about a 20-40 minute workout – not my usual 60 min plus.

I will keep you posted how the rest of the week goes – I can already see that tomorrow’s workout is H.I.I.T Core and I’m scared but it has to be done because it’s only 21 days and I’ve slayed 3 of them – I’ve got this!

Like us on Facebook – Sister Act Fitness

Follow us on Twitter – @sisteractfit

Follow us on Instagram @sisteractfitness

Follow our blog via email at the link below on your right  


xoxo Mel

It doesn’t matter what you wear but you gotta get there!



I gotta say, every time I do a drop in workout at the local recreation centre by my Mom’s house I am always entertained. My Mom lives in a predominately senior citizen area. There’s a lot of senior homes nearby. Everything and everybody moves just a wee bit slower around here, I’ll admit though, I kind of like it, sometimes. Everyone rushes everything in life, sometimes its nice to slow down. 

Since the boyfriend is away (He’s a buddy’s plus 1 at a wedding in Mexico, he’s basking in the sun while I’m busy being reminded daily that I need new wiper blades on the car) I have been slumming at my sisters and Mom’s house which saves me the bridge toll which last month I spent $140 on – that’s effin ridiculous, I’m currently looking into purchasing a hovercraft or speed boat to avoid this toll bridge. Anyways back to my workout – so today I wanted to do legs, so I dropped in at the local pool/rec center and hopped on the bike to warm up. On the bike next to me was an older gentleman who immediately advised me the bike was the best place for him since he has emphysema from being a firefighter in Calgary and he also had to have his knee replaced last year. A lot of information to dump on a stranger but I’m used to it, these are friendly chatty seniors. After my warm up I hopped on the leg press machine, where clearly a buff senior had been since it was set on 180 pounds, I could maybe do 4 reps at that weight, maybe. While I rocked the leg press at 140 pounds I listened in on a conversation two other elderly gentlemen were having about Bob Marley “All his music sounds the same” said old guy #1 “I don’t know why people like him” old guys #2 replied. Ummmm… WHAAAAATTTTTT? Their mouths should be washed out with soap! Bob Marley is an amazing artist who did nothing but preach love and strength – one of my favourite quotes from him is “The greatness of a man is not in how much wealth he acquires but in his integrity and ability to affect those around him positively” Sister Act Fitness loves and supports Bob, so should they and so should you!

Anyways so after my appalling witness of two guys “opinion” I moved on to the smith machine for squats. In walked a woman who taught me something without me even having to speak to her (this was the whole point of the blog post today, sorry I do tend to get heavily side tracked) This woman was wearing an oversized plaid shirt, sweats and crocks (yes those plastic/foamy/holey shoes people wear for gardening or if you are my mom you wear them to take the dog outside to pee) I was fascinated by this oddly dressed woman and watched her out of the corner of my eye (It’s a small gym, didn’t want to be too creepy). She walked around aimlessly for a bit then settled on the bench press where she lifted and did a set of presses with just the bar. The bar is actually a little heavy but it’s doable. Then, as if to prove that crocks rule all, she put 70 pounds on the bar and started doing presses, with perfect form might I add. Proving that, it doesn’t matter what you wear to the gym as long as you get there and lift some stuff! I watched her a bit more while I finished up with my workout and this woman could lift! I’m impressed and am still happy the local little rec centre could come through with some good entertainment value.

Hope whatever you got up to this weekend you enjoyed being in the moment, took in your surroundings and learned something new,



Is not blogging the same as not going to the gym?


Is it just me or does anyone else find it hard to get back to the gym after a couple days off? This weekend we were in Osoyoos taking advantage of the two-night stay at the Walnut Beach Resort that we won at my work Christmas Party. Needless to say after a slightly stressful drive up (it’s snowing here in BC if you didn’t know and no it doesn’t snow all year long and we don’t live in igloos) and after some amazing massages at the spa were in no mood for exercise. Saturday was the same thing, a day spent relaxing and sipping wine, however we did go for a nice little walk along this cool island that jets out into the middle of the lake – beautiful and peaceful. How can you go and lift weights when your body and mind are so relaxed (I know, my justifications are amazing) Sunday came and went without exercise – 3 days with no sweat OMG!!!! Monday also came, with a runny nose, and alas, no exercise. Did I care? Ya a bit but I didn’t kick my own ass too much because beating up on yourself will bring forth the “Well if I took 4 days off I’m obviously a failure and shouldn’t bother” – if you took 4 days off to relax, clear your mind and enjoy your life I say all the more power to you, BUT you have to get back on the horse sometime and that horse loves to remind you of those 4 days off.

When I opened up the computer I thought the same thing – I haven’t blogged in, well, I don’t know when – crap! But I gotta get back on the horse (except this horse is much less of a jerk than the exercise horse) and here I am! Blogging about horses at 11:35pm while my nose is running away. 

Anyways – Tuesday morning I set my alarm for 5:35am (ungawdly hour, especially in winter) and got moving – I wrote out 3 triples sets of exercises and did eat triple set 3 times through for a total of 25 minutes – What did I do you ask? (Besides cried, whined and at the odd moment smiled)

Reverse Lunges x20

Barbell Curls x10 per side with 15lbs

V Crunches x10 per side

Drink water

Squats x20 with 10lbs

Tricep Kick backs x10 per side with 10lbs

Toe Touches x20 with 10lbs

Rest, drink water, change song on Ipod 5 times til it played something I liked

Sumo Squats x20 with 10lbs

Overhead press x10 with 20lb dumbells in each hand

Reptiles x20

Catch my breath and stretch and reflect on how much taking 4 days off sucks

As for taking a week or so off blogging – much easier to get back into, although I’m sure this random nonsense post may not seem like it

Does anyone else feel the pain of taking a few too many days off? Do you eat healthier on days when you know you can’t make it to the gym or do you oink out on nachos one night like I did?

Regardless, us gals at Sister Act Fitness appreciate your support

Follow us on Twitter – @sisteractfit

Follow us on Instagram – sisteractfitness

Like us on Facebook – Sister Act Fitness

We love your comments so feel free to share!

xoxo Mel