Brittany McCrystal Fit Online Coaching

She’s spicy 🌶️ 🔥

Upper Body Workout

1. Dumbbell Shoulder Press
3 sets × 10 reps

2. Upright Row
3 sets × 10 reps

3. Tricep Extension
3 sets × 10 reps

4. Bicep Curl + Hammer Curl Superset
3 sets × 10 reps Bicep Curls
Immediately followed by
3 sets × 10 reps Hammer Curls

5. Lateral Raises
3 sets × 10 reps

6. Push Ups
3 sets to failure

Rest: 60 to 90 seconds between sets.
Focus on controlled reps and good form throughout.

Choc Chip Banana Pancakes

Serves: 2 🤤 440kcal | protein 30g

Ingredients
For the Batter:
1 cup oats (rolled or quick)
1 scoop whey protein powder
½ banana
1 egg
¼ cup light milk (of your choice, plus an extra splash if the batter is too thick)
2 tbsp yogurt
2 tsp stevia
1 tsp baking powder

For Cooking & Topping:
Spray oil (for the pan)
2 tbsp chocolate chips
1/2 cup yogurt mixed with stevia to make sweeter if desired (for serving)
Handful Fresh raspberries (for serving)
24ml Honey (for drizzling)

Method

1 . Blend the Batter Add the oats, protein powder, half banana, egg, milk, stevia, 1 tablespoon of yogurt, and baking powder into a blender. Blend on high until the mixture is completely smooth. If the protein powder makes the batter too thick, add a small splash of extra milk until it reaches a traditional pancake batter consistency.

2.Prep the Pan Heat a medium skillet or non-stick frying pan over medium heat. Lightly coat the surface with your spray oil.

3.Cook and Flip Pour the batter into the pan to form your desired pancake size. Immediately drop a few chocolate chips onto the uncooked top of each pancake. Cook for 2–3 minutes, or until you see small bubbles forming on the surface and the edges look set. Flip carefully and cook for another 1–2 minutes until golden brown.

4.Repeat Transfer the cooked pancakes to a plate and repeat the process with the remaining batter.

5.Serve and top with the remaining 1/4 cup of yogurt, a handful of fresh raspberries, and a drizzle of honey!

A few years ago, I had lost 27kg.

I was so proud of how far I’d come, but if I’m being honest, I still wasn’t happy with the look of my back.

I thought getting leaner would automatically give me that toned, defined look I wanted.

Instead, I felt soft. I had very little muscle and no real shape through my back, shoulders or core.

I spent years thinking the answer was more cardio and eating less.

It wasn’t.

Here’s what actually changed everything:

1. I stopped trying to burn as many calories as possible every day.
2. I started strength training and focused on getting stronger.
3. I prioritised training my back instead of avoiding it.
4. I hit my protein target consistently.
5. I tracked my calories instead of guessing.
6. I trained Muay Thai and boxing, which helped build strength and definition through my upper body and core.
7. I started taking my core training seriously instead of treating abs as an afterthought.
8. I focused on progressive overload and getting a little bit stronger every week.

The truth is, after losing weight, I realised there was a difference between being smaller and being shaped.

Losing 27kg gave me the foundation.

Building muscle gave me the physique I was actually chasing.

Once I stopped focusing solely on weight loss and started focusing on strength, everything changed.

The definition, the shape, the confidence in backless tops and bikinis… that all came from building muscle, not from endlessly trying to get lighter.

Comment START and I’ll send you the details on the plan that’s helped myself and over 1,000 women build a stronger, more defined physique while still eating the foods they love ✨️

Don’t make these same mistakes that I did 😭

Comment START and I’ll reach out to help you on your fitness journey!!

HIGHER PROTEIN VIRAL DOT CAKE
Makes 12 Dot Cakes

Ingredients

1 box vanilla cake mix
2 scoops vanilla protein powder
Ingredients required on the cake mix packet (eggs, oil, milk or water)
For the filling:
1/2 cup light cream cheese
1/2 cup plain Greek yoghurt
1/4 cup granulated sweetener
1 tsp vanilla extract
Sprinkles for decorating

Method

Preheat your oven and prepare a rimmed baking tray. Mix the cake batter according to the packet instructions, adding the protein powder into the mixture. Bake as directed on the box.

Allow the cake to cool completely before using a small ramekin or jar to cut out cake circles. I used 120ml jars and each Dot Cake required two cake circles.

In a bowl, combine the light cream cheese, Greek yoghurt, sweetener and vanilla until smooth.
Place one cake circle into the bottom of the ramekin. Add a spoonful of the filling mixture to the centre, then gently press the second cake circle on top. Finish with another layer of filling.
Place in the freezer for 20 to 30 minutes to firm up.

Carefully turn the ramekin upside down to release the cake, then dip the top into sprinkles to decorate.

Serve immediately or store in the fridge until ready to enjoy.

Marcos are a rough estimate* and will vary with cake brand

140 cals | 10g protein each cake