Badass Beauty: Heather Blystone Talks With

Quick Stats:

Age: 25

Height: 5’5”

Weight: 120 lbs


How did you get started with bodybuilding?

My main inspiration for getting into bodybuilding would be the influence my mom had on me. When I was 3 years old, she was 80lb overweight and decided to make a change, long story short her success story was featured in muscle and fitness magazine and she entered the lifestyle of bodybuilding and personal training. I was right by her side being babysat in the gym while she would workout and teach various classes at the powerhouse gym. when I saw I was being “babysat” really I was just hanging out at the front desk and hanging out with the gym goers! fitness is in my blood. I started competing when I was 20 years old, and have been loving life since!

I was right by her side being babysat in the gym while she would workout and teach various classes at the powerhouse gym.


Where does your motivation come from?

My motivation, while stemmed from the influence my mother had on me growing up, continues with the idea of maximizing the human experience. everything I do, from bodybuilding, rolling around on my Harley and scooter, coopting around in my car, slacklining, being a young woman in senior management and technology, I push to break boundaries in the “social norm”. I work hard, and I make an effort to play just as much! I enjoy weight training, dieting, learning and growing.

Because of my mom, I will never stop believing in myself.


What workout routine has worked best for you?

I typically weight train 5 days a week. in my offseason when I’m not dieting for a show, sometimes I’ll sprinkle in a 6th day if my body feels up to it. I think its very important to listen to your body – if you’re exhausted – rest! My typical routine includes a start of “wake up” of 5-10 mins of walking on a treadmill since I’m often sitting (driving or at a laptop) for work during the day. Then I’ll go into my weight routine. I’ll finish off my workouts with 15 mins of HIIT cardio to blast some extra fat a few times a week as well.

Full Routine:


  • 10 min incline walking on treadmill
  • quad and calf
  • 15 min hiit on cycle


  • 10 min incline walking on treadmill
  • shoulder and abs
  • 15 min hiit on treadmill


  • 10 min incline walking on treadmill
  • back and triceps
  • 15 min hiit on treadmill


  • REST or Total body circuit depending on how my body feels


  • 10 min incline walking or 10 min on cycle warmup
  • glute and hamstrings
  • 15 min hiit on cycle
  • Reverse Hack Squats 3 x 15


  • REST or Total body circuit depending on how my body feels


  • REST


What is your secret to your incredible transformation?

The “secret” is making time for whats important to your fitness goals. there are no shortcuts when it comes to losing weight or building muscle. it takes time, patience and consistency. my best advice is to pick a program, or set specific goals with a timeline, and stick to it. trust the process. Also, take before and after photos. Too many people I know are embarrassed by their starting point they don’t want to take the “before”, but it’s truly amazing to reflect on where you started once you’ve completed your program or goals.

there are no shortcuts when it comes to losing weight or building muscle. it takes time.


If you had to pick only 3 exercises what would they be and why?

  1. Squats
  2. Deadlifts
  3. Shoulder Press


What is your off-season diet like?

I prefer to stick with wholesome foods, and I try to limit the use of supplements.

Daily Diet:

  • Breakfast: Fats/Protein: Whole Eggs, Nuts, Protein Shake
  • Meal 2: Fats/Protein/Veggies: Salmon or Ground Turkey, Veggies and Almonds
  • Meal 3: Protein/Veggies: Chicken or Fish, Veggies
  • Pre-Workout: Protein/Carbs: Chicken or Fish, Sweet Potato or Rice
  • Post-Workout: Protein Shake
  • Meal 6: Protein/Carbs/Fat: Basically whatever im feeling.


What’s the one food you couldn’t live without, and how do you handle food cravings?

I love almond butter!!!!!!!!! and salmon!!!!!!!!! But if I’m dieting and hungry, drinking water, coffee or chewing some sugar-free gum usually does the trick.

Nights are my set time to induldge within reason; this helps me stay on track with my diet, and it keeps me satisfied throughout the week.


How do your training and diet evolve as you get closer to a competition?

Closer to a show, my body responds well to carb cycling, so ill be on a plan that has low and high carb days. my workouts will start to include glutes and hamstrings multiple times a week. I will also start to sprinkle in ab workouts multiple times a week. during the final stretches, ill include fasted cardio as well.

At the start of my prep, I do certain bodygroups several times per week, but as the competition gets closer, depending on how well my body is reacting to the diet, I will increase and decrease volume as needed. I respond quickly so its not uncommon for me to increase my food as I get further into my prep. That way when you actually have to start cutting calories its much more tolerable when starting from a higher caloric base. Its about being smart and not following the fad.


What is your supplementation like?

I try to keep supplementation to a minimum and obtain my nutrition from whole food as much as possible. I do take carnitine to make my body more efficient at burning fat during a prep. I get my bloodwork done annually and take vitamins per my doctor’s recommendations as well.


Favorite Quote:

“The harder you work, the “luckier” you become!”


Social Media:

Instagram: @heatherblystone Facebook: