Archived Posts

Turkey Chilli with a kick


6 ounce boneless raw chicken breast (ground or cubed)
3.5 cups turkey breast (ground or cubed)
822 g stewed tomatoes Cajun
16 ounce tomato sauce
4 ounce old El Paso green chili chopped
1 medium raw honey and
10.5 tablespoons Mccormick/shillin chili seasoning


Truth Be Told



People start and stop training routines all the time. As often as not, good intentions turned into missed workouts, blown oie_2051742GTHQVRcadiet and, eventually, tumble right back into bad habits and forgotten promises. At that point, it’s easy to shrug off failures as a simple lack of motivation and willpower, but that’s not always the case. In fact, sometimes the fault isn’t due to one’s ability to follow through but rather the absence of a solid plan. That’s why it’s important to establish right off the bat what your training for and, perhaps most important, come to grasp with what it’s going to take to keep you on the path to achieving it.

Building washboard abs, for example may seem to be enough to get you to the gym, but you might not realize that it takes more than a few crunches to sculpt them. Like anything else, such a goal will take time and adjustment based on your body, and your experience. Fitness, then whether you want to look better, have more energy, get stronger or become more athletic cannot be a passing fad. It has to be a lifelong investment. Let Fitastic guide your health and fitness in the right direction. Visit our work out builder and create your self a solid plan. If your not sure were to start? Stay tuned we will be building personalized programs that will guide your from  A-Z.


Just say NO to cravings and YES to Fitastic!

I hope everyone reading this is doing well working towards those goals and working on that positive mental attitude.  I am doing pretty well here myself. By the time this goes to post it will be #60days till the official Wild Will Transformation is unveiled at the Kevin Noble show on Nov 16th. It has been an interesting few weeks getting used to the meal plan, the workouts and the changes that my mental and physical body are going through.

Fun fact: my meal plan is changing once again. Coach Steve hasn’t given me the details but I’m going to assume it will involve less carbs. The one thing I do know for certain is that he is going to eliminate my Peanut Butter intake.  Hey, no one said this was going to be easy! As I have said before nothing worth having comes without hard work, dedication and sacrifice.

Oh YEAH!!!

Oh YEAH!!!

Speaking of sacrifice, the most rewarding part of my prep thus far has been my ability to say NO, when it comes to craving less than stellar nutrient dense meals.  That has always been my weakness.  I will say no on Monday, cave on Tuesday, feel guilty and say no on Wednesday, then cave again on Thursday. It’s a vicious cycle. Lately, though, when I feel the need to cheat on my meal plan I say no and it sticks (for longer than 24 hours).  I don’t know if it is because I am more dedicated, have more accountability, am on a time clock, the writing on the hand or the workouts. I feel great when I drive past a McDonalds, see dessert on a menu or walk past the frozen pizza section at the store and go nope, no thank you, and move right along. Not only does my body feel better physically and look better physically but my mental strength has improved as well. It is really a great feeling to know that I am stronger mentally than I thought I was. That doesn’t mean that I will never have pizza, ever again (come on I’m only human). (more…)

Choose the Bran for you- Wheat Bran vs. Oat Bran

Wheat Bran Vs Oat Bran

Wheat Bran Vs Oat Bran

Whole grains are high in fiber, rich in minerals and good for your digestive system.  They add bulk to your diet, helping you feel full and satisfied between meals so you are less tempted to snack.  When choosing between food made with wheat or oat bran, consider the nutrients you want to get the most of.  Wheat bran is generally more nutritious, but oat bran is superior in some ways.


If you are trying to lose weight or maintain your current weight, wheat may be more beneficial than oats.  A cup of wheat bran has 125 calories and 2.5 grams of fat, while a cup of oat bran has 231 calories and 6.5 grams of fat.  Wheat bran is higher in fiber, with 25 grams per cup compared to oat bran’s 14.5 grams.  Oat bran has more protein, but overall, wheat bran is more conducive to weight loss.


Both types of bran provide an array of B-complex vitamins, particularly thiamin and riboflavin, which work together to (more…)

Pad Thai

2 cups cooked spaghetti squash, shredded
Two cloves garlic, crushed
2 tablespoons peanut oil
8 ounces chicken, diced
2 tablespoons fish sauce
1 tablespoon lime juice
2 eggs, beaten slightly
2 cups bean sprouts
2 tablespoons peanuts, chopped
4 scallions, sliced
2 tablespoons cilantro, chopped

Tempo Training

Tempo is simply defined as the time (in seconds) it takes you to lift and lower a weight. Focusing on and varying the tempo is one of the most effective ways to increase muscle gains in the gym. Tempo is broken down into 4 different numbers that would look like this:Screen Shot 2013-09-05 at 7.22.48 PM

Research shows the positive portion of the rep (The lifting of the weight) Should be done as fast as possible to engage the greatest number of muscle fibers and build speed, strength, and size. It also suggests that just the opposite should be done for the negative, or lowering, phase of a rep. (more…)

“Pre” Prep Update

Pre Prep Update

I hope you all enjoyed my most recent series on Fitness Bull!@#$. It was really fun to write; however, I’m going to switch gears now and focus on my current training program and nutrition.

I am now on Week 2 of 4 of what Coach and I are calling “Pre Prep”. My potential first show is looking to be in May.  So, before I begin the actually week by week prep for that show, we have to see what my mind and body can handle. One simply does not jump into prep without practice, knowledge, discipline and patience.  I will also need to build a lean physique to see what areas will need more attention. Will it be my back, chest, legs or arms? Coach and I will not know this until the body fat % is cut down.

Since I am leaning out the body the meal plan has changed drastically. Gone are the cheat meals, the extra meals, the high caloric intake and of course unnecessary carbs.  We have definitely cleaned up the meal plan from the previous weeks. I’m sure you all know by now that I despise the “clean eating” movement (truly one of the dumbest things I have ever heard). So to clarify I am eating lean cuts of meats, more complex carbs and unprocessed fats. Examples include:

  • Proteins: Whey protein, baked chicken and baked cod                                                 discipline
  • Carbs: Waxy-Maize, Steel Cut Oats, Basmati Rice and Whole Grain Pasta
  • Fats: Almonds and Peanut Butter
  • Veggies: Spinach, Mixed Greens and Snow Peas

These are just a few of the items that I eat on a daily basis. As I said before, I am not having a cheat meal for these 4 weeks.  Why? For one major reason: discipline. Discipline is the biggest and most important factor during any kind of prep for a show. I have to be able to prove to myself and my Coach that I have the discipline. I have to prove that I won’t be eating cookies in my bed 4 weeks away from my show in May.

Workouts have not seen as drastic of a change. I am currently following (more…)

Eat Fat Burn Fat!

Very common question. Although I’ve recently reduced my fat intake significantly, I’m still not seeing the kind of muscle definition I want. What am I doing wrong?


Reducing overall daily calorie consumption will usually do the trick when you’re goal is to drop a few pounds but to chisel that last bit of stubborn fat off your abs you want to focus on macronutrients, particularly fat and carbs. First of all focus on cutting cards not fat. In fact certain fats contained essential nutrients, meaning the body can’t produce them and consuming too few can actually sabotage your fat-loss goals by hampering your ability to burn calories.
These good fats include eicosapentaenoic acid (EPA)  and docosahexaenoic acid (DHA), Commonly found in fish and fishoil supplements, And Alpha linoleic acid (ALA) , Found naturally in walnuts, flaxseeds, canola oil, and some green leafy vegetables.
Regardless of their source, These fats help lower cholesterol and promote skin, heart, and brain health. Similarly medium chain triglycerides (technically saturated fats however not associated with heart disease) Are more readily used for energy than stored as fat, and have been shown to boost metabolism. Your new diet should reduce simple carbs and you should favor complex carbs in the form of whole grains. Also take in plenty of protein while packing in more of the essential fatty acids the body needs,to burn fat more efficiently.