Krystle Wyatt: November 2015 BodyBlitz winner

 Krystle Wyatt knows that family comes first; that’s why she’s decided to make her health a priority.




Krystle Wyatt: November 2015 BodyBlitz winner - PHOTO - Women's Health & Fitness

In early 2013, my mother passed away suddenly. Seven months later, I discovered I was pregnant with my first child. During my pregnancy, I was still dealing with the loss of my mother and didn’t focus on healthy eating at all and gained 35 kg. My son was born over 13 weeks premature and with a health condition that saw us in hospital for 166 days, two major operations, countless procedures and him enduring things that no child should have to.

I began working out as a means of stress relief during my son’s time in hospital. Training has been a godsend in terms of my emotional, mental and physical health while going through an immense period of stress. I am incredibly passionate about the mental and emotional benefits training provides. As time continued on, my focus shifted to keeping myself as fit and healthy as I could for my son; to be a better mother and ensure I would be around for years to come. The challenge was a goal to strive towards, assisting in my staying the course and keeping strong when temptation arose.

I had lost 32 kg before the BodyBlitz challenge started. My focus shifted from mainly cardio to weight training to develop tone. I wanted to be inspired go above and beyond the weight loss, health and fitness achievements I had previously accomplished. As a result, I feel more energetic and stronger, I am better equipped to handle emotional stress and more confident within myself. I feel happier with myself; I feel as though I am able to conquer any goal I set.
The one thing that sticks in my mind is how hard it is to be overweight. Physically it’s not enjoyable to run or walk long distances because it can be uncomfortable and difficult. I stuck with it, though, and now it’s one of the highlights of my day.

Krystle Wyatt after pics - Weight loss stories - Women's Health & Fitness

On overcoming challenges:
Being a single parent, I have my son the majority of the time, so my training would have to work around his schedule, not so much mine. I was unable to go to the gym because his health condition meant I couldn’t put him in day care or crèche, so I had a little gym set up at home with the basics for equipment. I enlisted the help of a personal trainer to write weekly programs for me to do at home. It was challenging, but they produced the results I wanted – my confidence with what I was doing grew with each weekly progress picture!

On workout motivation:
I don’t believe vanity or looking good in itself is a strong enough goal to sustain ongoing training and eating well. Every time I felt like giving up or stopping, I thought of my mother. Every time I wanted to cut a training session short because I was ‘too tired’, I thought of family members that were struggling through illness. Every time I wanted to eat something unhealthy, I thought about the little eyes that were watching me, and what sort of example I wanted to provide. I don’t want my son to experience losing a parent at an early age, so I will do everything I can to prevent this.

On food swaps:
Prior to this year, I would just eat whatever I felt like at the time. After researching and becoming more aware of how important nutrition is to both health and weight loss, I began making changes to what I ate on a daily basis. The urge to emotionally eat was quite strong at some stages…but revisiting the reasons I decided to take the challenge helped a lot. Initially it was hard, but my desire to change and to be a better person outweighed any food I could possibly eat.

On treats:
I treated myself by purchasing some new trainers or gym clothes. There are so many non-food treats you can enjoy while doing something like this – I’m just obsessed with fitness gear…and yes, I’m one of those people that live in it!

On measurements:
I am ecstatic with my measurements. I didn’t even realise how much of a difference it was until I held the measuring tape up where it was and now where it is. In my opinion, the measurements are the most important thing!

On goals:
My stepfather was diagnosed with cancer and sadly passed away a week after the challenge ended. Losing my mother at 59 and my stepfather at 58 has given me a heightened awareness of just how important health really is. My next goal is to complete my Master Trainer through the Australian Institute of Fitness, and to continue to train and implement what I learn on myself and to eventually begin helping other people who may have had a tough time of it or just need some guidance in the right direction. If I can do it with everything that has happened, absolutely anyone can.

Monday: Legs
Tuesday: Back and biceps
Wednesday: Legs
Thursday: Chest and arms
Friday: Circuit
Saturday: Run
Sunday: Rest day/pram walk

Meal 1: Maxine’s protein shake with oats and maca
Meal 2: Protein bar
Meal 3: 100 g chicken breast/steak, 100 g sweet potato, salad/vegies
Meal 4: Apple and almonds
Meal 5: 150 g chicken breast/steak, 100 g sweet potato, salad/vegies or stir-fry
Meal 6: Maxine’s nighttime protein shake

Congratulations Krystle! Are you up for the challenge?



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10 step guide to clean eating


Stick to your diet plans with this 10 step guide to help you resist temptations, stay on track and get results.

1. Shop once a week – if the food is not in the house, you can’t eat it. Set aside just an hour each week to stock up on dietary staples or order online. Resist purchasing chips and chocolate.

2. Know your quick and easy meals – if you have tuna or salmon, eggs, cheese, pasta sauce, frozen vegetables, potatoes and tomatoes, you can make five or six different meals in 10 minutes or less.

3. Cook just once or twice a week – if you prepare a couple of big serves of balanced meals such as pasta bake, a pie or a stir-fry with meat and vegetables, you are guaranteed two meals during the week that you can freeze or use as leftovers for your lunch.

4. Start a lunch club – if you’re tired of the same old sandwich or salad you’ve been making since 2010, team up with a work colleague and start a lunch buddy system. This way you can bring two tasty lunches each, each week and perhaps shout yourself to lunch out on the fifth day of the week.

5. Set aside 20 minutes on Sunday night to plan the meals – make a note of each dish you plan to prepare each night so you know exactly what you need to do to prepare it when you walk in the door.

6. Keep snacks with you at all times – each morning, pack a couple of protein-rich snack foods to prevent impulse food purchases during the day.

7. Leverage lunchtimes – if you find it hard to fit food planning into your weekend, use work lunchbreaks to get to the local supermarket and stock up on the foods you need during the day, and even for the evening meal.

8. Have a cook-up – if weekdays are simply too frantic to prepare any meals, cook a couple of extra meals over the weekend so you are certain to eat well for at least the first few nights of the week.

9. Rehearse – imagine how you’ll respond to impromptu offers of office cake or a third glass of wine, but leave room for flexibility to ensure you don’t beat yourself up or binge if you do indulge. For example, resolve to eat out just twice each week, so you can plan your indulgences (it’s like a control burn).

10. Utilise helpers – there are many mums, husbands and even friends who are often only too happy to help at home if you need it. Next time, if and when one of your support team ask if you need help, ask if they will help you with a meal or leftovers if you are finding it too difficult to fit meal preparation into your daily routine – you will be surprised how happy they will be to help.

Get more weight loss tips or choose a healthy eating plan.






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Healthy doughnuts and cupcakes

 The holiday season is here so maintain your physique with these allergy-friendly, vegan and low in fat and sugar treats.


Healthy doughnut and cupcake recipe

What you’ll need – makes 13


1 cup brown rice flour
1 cup oat flour
2 tsp baking powder
½ tsp salt
241 g (1 cup and 1 tbsp) yoghurt**
1 ¼ cups unsweetened vanilla almond milk
2 tsp vanilla paste
1 tsp butter flavour
1 tsp stevia extract
1 tsp almond flavour
Sugar-free rainbow sprinkles

Vanilla bean frosting

100 g (1 cup) powdered erythritol
60g (5 tbsp) homemade vanilla sugar, powdered in a food processor
¾ tbsp unsweetened vanilla almond milk

Vanilla Sugar* (make 1 week before)

4 cups granulated erythritol
3 vanilla beans

Healthy doughnut and cupcake recipe

What You’ll do


Preheat oven to 180°C and line 13 cupcake tins with paper or parchment liners or spray doughnut pans with cooking spray. In a small bowl, whisk the brown rice flour, oat flour, baking powder, baking soda and salt. In a large bowl, whisk the yoghurt, almond milk, vanilla, butter flavour, stevia extract and almond flavour. Slowly add the dry ingredients to the wet mixture while stirring and fold the batter together. Last, gently fold the sprinkles into the batter and scoop the batter into the prepared pans. Bake for 20 to 21 minutes or until the surface springs back when tapped. Transfer the cupcakes/doughnuts to a wire cooling rack and let cool while you make the frosting.


In a medium-sized bowl, whisk together all the ingredients. Scoop into a piping bag and frost the cupcakes. (For the doughnuts, add one to three tsp more almond milk to thin out the frosting and drizzle it over the donuts). Sprinkle with sprinkles or place a thin layer of sprinkles on a sheet of baking paper and gently dunk the cupcakes or doughnuts.

Vanilla Sugar

Put the erythritol in a sealable jar. Slice the vanilla beans in half lengthwise and scrape out the beans with a knife. Add to the erythritol. Chop the vanilla bean pods into chunks and add to the jar. Shake well so that the beans are mixed through. Let sit for a week. Place a fine mesh sieve over a bowl and strain the jar mixture. Gather the vanilla bean chunks and add to a food processor with ½ cup of the erythritol. Grind the mixture until the beans are completely ground and add back to the sugar jar. Add remaining erythritol to the jar and shake again before using.

*    You can substitute store bought vanilla sugar.
**    Use any yoghurt – soy, Greek, coconut – to suit your taste and food goals.

Recipes and words by Jessica Stier.

Treat your guests to more healthy recipes this holiday season.





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How to eat like a female fitness model

 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy.

Her food philosophy

Don’t diet – instead just make clean eating part of your lifestyle. Learn as much as you can about healthy food and find foods that you really enjoy eating so that your diet changes are easier to stick to. Keep it interesting by experimenting.

The ‘before’ diet

I didn’t eat anywhere near as much food as I should have and my choices were either super rigid – with lots of bland, steamed food or I made unhealthy choices such as junk food, takeaway and deep-fried food.

The turning point

For years I struggled with depression and insecurities that stemmed in part from my school years where I was teased and criticised for having “big eyes”, being skinny, quiet, athletic or different. Six years ago I decided I was tired of never feeling good about myself. So I set out to become more happy, healthy and fit through lifestyle changes. Within about 12 weeks of lifting weights and eating super clean (lots of vegetables and more protein), I had lost body fat and built more muscle. Over the next year, I continued to fine-tune my diet and started doing less cardio and more working out with weights. I soon felt amazing and far happier with how I looked.

The health benefits of eating cleaner

Once my diet became cleaner, I not only lost body fat and built more muscle but within days of starting to eat healthier, I had less fluid retention and less general body inflammation. I felt more positive about myself and started to appreciate everything I am rather than focussing on what I am not. My new lifestyle helped me overcome depression and insecurities, my mind became clearer, I became strong and fit and I had more energy.

The diet now

I don’t eat sugar (except for a little natural sugar in fruits and vegetables). I barely eat any starchy carbs but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products (except for natural yogurt and cottage cheese as they’re lower in lactose, which I’m sensitive to). I avoid processed foods, artificial colours, flavours and preservatives. I drink a lot of pure water and I don’t drink alcohol (except for special occasions – I only drink a few times a year).

It’s okay to have what you love

I love the taste of coffee – one of my favourite activities is to enjoy a coffee at a café. I drink one to two cups a day. If you’re constantly depriving yourself of foods you love, you’re more likely to give up a healthy eating plan. Instead I’m all for moderation. That means I have treats when I feel like it and I never make a food ‘off limits’ as doing this can lead to cravings. If I really want something, I enjoy it without regrets. I love healthier treats, though, as they don’t upset my tummy. I often make a chia seed pudding with berries and coconut cream or coconut yoghurt… something to look forward to is fun and helps you stay motivated to eat well.

The mind-food connection

Once you eat more clean, your cravings for unhealthy foods tend to subside. Now that I’ve experienced how good it feels on a healthy diet, I’ve noticed how unwell I feel after eating foods like milk chocolate, ice cream, pizza, burgers and fries. I get extremely bloated, my tummy gets upset and I feel lethargic. Understanding this connection makes it so much easier to realise it’s not worth eating those unhealthy foods.

Find out which diet plan works for you and read more about changing up your eating habits for a better, healthier you.



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How to apply flawless foundation

Get the perfect summer glow with make up artist Rachel Wood tips for flawless foundation.

1. Maintain moisture

“Your foundation will go on so much better if your skin is thoroughly hydrated with the appropriate moisturiser for your skin type – if your skin is well balanced then it won’t be trying to suck up the moisture from your foundation.”

2. Primer

“A good primer will even out tone and smooth out pores, leaving a silky, even base for you to apply your foundation on.”

3. Tools

“I suggest applying a dab of foundation on your skin with clean hands then using the sponge to smooth out, if you like using them. Using a brush will give your foundation the most polished look; paint on the foundation in long, flat strokes to apply and smooth out the edges. “If you have a foundation that is ‘illuminating’ or has any type of ‘glow’, try using a buffing or more round-type brush and blend upwards in circular motions – this will pick up any of the shimmery particles in the foundation, giving your skin that extra glow.”

Say hello to beach days and get ready to shine this summer with our beauty tips.

Photography: Thinkstock



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Choc chip banana protein ice cream recipe

Treat yourself to this refreshing protein ice cream this summer.

The ‘grammer: @stohealthy

What you’ll need
1 frozen banana
250 g fat-free quark
100 ml water
1 scoop vanilla casein protein powder
40 g no-added sugar chocolate, grated*
No-added sugar dark choc chips*

What you’ll do
Blend ingredients in a food processor until smooth, empty into a bowl and pop in the freezer for one hour. Take out, sprinkle with extra grated dark chocolate (or chocolate chips, if you’re us) and enjoy. Makes 4–5 scoops.

*WH&F test kitchen tweak

Cook up a storm with our healthy recipes and check out Nourish for more.




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Banana protein ice cream crunch

 Post-morning workout feeds have never looked so good.

The cheat: Banana protein ice cream with coconut, almonds and honey drizzle.

The ‘grammer: @fitfoodfash

What you’ll need
2 cups low-fat coconut milk (or coconut cream)
2 ripe bananas
2 scoops vanilla protein (we used whey)
1/2 cup plain yoghurt
2 tbsp manuka honey
Cinnamon (optional)

What you’ll do
In a blender, blend coconut milk, bananas, protein, yoghurt, honey and cinnamon if you wish. Mix in 1/2 cup of chopped walnuts (optional). Tip into iceblock trays or a large container and freeze. If using iceblock trays, you can eat straight from frozen. If using an ice cream container, you may need to remove from freezer 10 to 30 minutes before eating so it’s soft enough scoop out. Serve with extra honey and nuts.

The WH&F test kitchen tricked this up with almonds and sultanas. Try mixed dried fruit for a festive twist. Mason jars lend a sense of occasion to Christmas dessert too.




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6 ways to beat cravings


Retrain your brain to decrease those unwanted cravings with these 6 tips.


If your food choices disappoint your tastebuds, you’re more likely to resort to an unhealthy sweet treat to make up for feeling deprived. Here’s how you can reduce those hunger pangs.

1. Choose low-GI foods

“Foods with a lower glycaemic index (GI) of 55 or less are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels,” says Melanie McGrice, accredited dietitian and director of Nutrition Plus clinics in Melbourne. “Low-GI foods also help you feel more sated after a meal and reduce risk of weight gain and conditions like diabetes.” Every day, aim to eat five serves or more of fresh vegetables and two of fruit plus wholegrains and some lean protein at every meal.

2. ‘Healthify’ takeaway meals with homecooked makeovers

Prepare homemade burgers with wholemeal buns and stacks of salad vegetables. Make fish and chips but grill the fish and bake large pototo wedges with a dash of olive oil.

3. Downsize your utensils

“Eating soup from a teaspoon or risotto from a small entrée fork encourages slower eating, so you feel more full and satisfied after a meal,” says McGrice. Chopsticks also encourage smaller mouthfuls.

4. Mix it up

Rigid, restrictive food regimes substantially reduce our pleasure of eating, are often nutritionally unsound and increase the risk of cravings and ‘all or nothing’ thinking about food. The Dietitians Association of Australia recommends aiming to eat 20 different nutritious foods every day.

5. Top ‘n’ tail

Roberts calls this method the ‘sandwich’ technique. “You put a moderate portion of a high-kilojoule food in the middle of a meal with lower kilojoule foods that are high in fibre and protein at the beginning and end,” she explains. This makes you feel you’ve been at a banquet. Soups make good starters and salads are a nice crispy third course.

6. Don’t blow off breakfast

Eat some filling slow-cooked porridge or eggs and dark rye toast. People who skip breakfast tend to have lower dopamine levels, shows research from the University of Missouri. This may explain why they are also more likely to crave sweet or savoury food later in the day.

Words by Stephanie Osfield

NEXT: Find out how to spot false food cravings.




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Tammy Hunter: December 2015 BodyBlitz winner


Being the mother of two teenage daughters has its difficulties, but Tammy Hunter has decided to take it head-on, being a role model and transforming her body.





tammy-hunter-bodyblitz-winner - Women's Health and Fitness

After years of being disappointed in myself for not finishing any of my health goals, and quickly approaching 40, I decided on a new goal: to give myself a break. I was putting so much pressure on myself thinking I had to be perfect that I was overwhelmed by such a big goal, I did nothing, and ended up further away from it than when I first started. So for the past year, I have let go of all expectations and started listening to my body instead.

By starting from the inside out, I became so energised and realised that this is what normal feels like! I started walking in mornings, not only for exercise but also as a stress-free time of reflection, time to spend slowing down and really enjoying life and being grateful for everything I had. It had been such a long time since I felt like I had so much energy – I was so scared it was going to disappear again.
I decided to take the next step and re-enter the BodyBlitz challenge. I needed to have something to work towards and this elusive title now felt within reach. My one goal for the BodyBlitz challenge was to just complete it, as that has been really difficult for me in the past. But I knew I wouldn’t be able to do it alone, so thought about the people in my life who have the qualities I longed to have myself. I received help from my good friend Rose Black – the 2014 Ms World and Olympia PNBA Physique champion – and, with the continuous help and support from my friend and nutritionist Jennifer Price, I started getting my health on track.

I am so glad that I have been able to follow through with this challenge and actually finish. I am also happy with where I am and where I am heading in the future, because the sky is the limit. My favourite quote is ‘Failure only happens when you quit trying.’ It might have taken me 10 years to do it, but patience and persistence have finally paid off. I have two teenage daughters and I am driven by the hope that I am teaching them how to be kind to themselves and to treat their bodies the way they need to be treated, so they can gain confidence in who they are as they grow older and become their own women, which I think is so important.

This has been such a wonderful experience, such a confidence booster, so much so I felt like a winner regardless of the outcome of the BodyBlitz challenge. Becoming a monthly winner has definitely given me the drive to continue so that I may be in the running to become the annual winner. That would be such an honour, and feels like a bit of a dream, but makes my heart beat faster with excitement.

I am feeling so good, so strong and so happy that I don’t know how I would ever go back to what I was doing before, which was basically nothing. I have since lost more weight and centimetres and enjoy getting out the measuring tape each week.

Hit NEXT to see how she did it.

On overcoming challenges:
Everyday life was the biggest challenge of all. I realised that if this was going to be a long-term lifestyle change, I couldn’t just put everything in my life on hold for 12 weeks and concentrate on this one goal. Along with the normal work and family obligations, during the 12 weeks I had Mother’s Day lunch, a weekend away with a friend and numerous birthday parties to attend, so I just did my best, tried to be prepared and if it didn’t quite go to plan, I let it go and got back on track for my next meal or training session.

On workout motivation:
My progress kept me motivated. I took photos and measurements of myself every week and, even though they were only slight changes, I could see that my body was changing. It was also a great help having a support system, my family and friends really helped to keep me focused. I want to be active in old age so I kept reminding myself that this challenge was something that will help shape my habits for the rest of my life.

On food swaps:
It has been easier to adapt to a healthy lifestyle than I actually thought it would be. I have so much more energy now than I can ever remember having. I felt like my body was relieved that I was nourishing it rather than filling it with junk.

On treats:
Cheat meals are so important. I found that because I only had one a week. I would carefully plan the when, where and what. If I was having a cheat meal, it was going to be worth it.

On measurements:
Before and after measurements are the most important thing you can do for yourself while getting fit. It is a true measure of your achievements. I took photos of myself every week and compared them to the previous one. Even if I didn’t feel as though I had changed much, there were always small changes happening every week that helped keep me motivated and able to stick to my program through to the end.

On goals:
My next goal is to lose another size, I want to be toned and trimmed for summer – this year I will be wearing a bikini on the beach for sure. Now that I have been chosen to be the monthly winner, my inspiration will be the chance to become the annual winner. That would be the most amazing achievement ever.

Fitness cheat notes:

Be kind to yourself. I realised that I didn’t have to do things perfectly, I just had to do them. When I was sick and couldn’t go to the gym, I made sure my food was spot-on, or if I had overindulged with food off my plan, I was consistent in the gym.


Meal 1: Oats, skim milk and a protein shake
Meal 2: 50 g salad and tin of tuna
Meal 3:  250 g strawberries and 170 g yoghurt
Meal 4: 150 g cooked brown rice
Meal 5: One banana and 30 g almonds
Meal 6: Four corn thins and 100 g lite cottage cheese
Meal 7: 150g rump steak and 200 g green vegetables


Monday: Legs and cardio
Tuesday: Shoulders and cardio
Wednesday: Back and cardio
Thursday: Legs and cardio
Friday: Shoulders and cardio
Saturday: Back, abs and cardio
Sunday: Rest day

Congratulations Tammy! Are you up for the challenge? Kick start your fitness journey with the 12-week challenge.




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7 step detox plan

Dietitian Lyndi Polivnick shows us how to dodge the detox traps with her 7 step plan.

1. Determine your goals

Set clear, realistic goals. Instead of focussing on losing weight, set goals based on your health. Focus on fitness, not fatness. By achieving your fitness and health goals, your weight will shift without you even realising it. Fit and strong truly is the new sexy. Aim to run faster, squat deeper or stretch further.

2. Ditch the bad food

Reduce intake of ‘extras’ or processed foods you eat in a week by half. This includes cakes, chips, chocolate, lollies, sugary soft drinks and saturated fatty foods like hot chips. If you eat lollies twice a week, just pick one day of the week to enjoy your treat. Alternatively, you can have the same benefits from halving your portion size.

3. Fibre is key

Increase the amount of fibre you eat by choosing whole grains and eating the skin on your veg. Fibre actually lowers the amount of energy you get from a food. For example, a high-fibre muesli bar would provide less energy than a brownie even though they might have the same amount of calories! Fibre not only reduces calories, it helps you stay fuller for longer and ensures you detox toxins from your bowels naturally. No laxatives required.

4. Protein, protein, protein

Eating protein will help prevent muscle loss, which helps keep your metabolism high. Protein will also keep your hunger at bay and aid recovery after a killer workout.

5. Baby steps go a long way

Make small changes to your diet to see dramatic results in the long term. Swap the large coffee for a small, reduce your portion size by ordering entrees and share dessert.

6. Get physical

Exercise regularly. By burning 250 calories more each day you can lose one kilo a month. This is equivalent to walking for 40 minutes each day.

7. Focus on health not being skinny

Don’t eliminate the foods you love from your diet because you will be setting yourself up for failure. Make a deal with yourself to look after your health and not focus on being skinny. Be kind to your body and build a positive relationship with food. Avoid bingeing attacks and feelings of guilt and deprivation. Remember that guilt and health cannot co-exist.

Kick start your healthy eating regimes with one of our diet plans.



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