Every year, Sitch asks me to hand him the reigns to ONE blog post, purely for the purposes of showcasing his Bitch-It's-Sitch!™ program, and every year I tell him to go fuck himself. However, he's been supremely gentlemanly this year and I have confirmed with the Pulitzer Prize Voting Committee that his post will not be considered as my own work when it comes time for evaluation. Therefore, gentlemen and lady, I present to you Sitch and his Bitch-It's-Sitch!™ program. Take it away, Sitch.
***
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| Thanks Commissioner! |
(cue K-pop music)
Yo! Yo! Yo! It's Abdominal Phenomenal!
Reppin' to yas (hazzz!) from the sweat-drenched,
Rubber matted floors of my signature GoodLyfe facility!
You wanna make your phyz dream a reality?
Come, follow me, into BEASTiality!
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| #BeastModeON |
Follow me through my daily regimen,
Hard work and discipline,
Carbo-loadin' for dem endorphins,
Revving harder than a diesel engine,
Becoming the alpha masculine,
To joy bounce sluttastic feminines!
(end K-pop music)
Wait, hazzz??!! I got more rhymes, yo! Crank it up!
(cue I Like It - Enrique Iglesias)
Jeahhhhhh! Love the Enrique!
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| From Sitch's platinum collection. |
So you want deez washboard abs?
Aren't they fabs?
Get to the gym, lift those calves!
Curl those slabs!
Pump your arms like yous hailin' a cab!
Down dem shakes like you need rehab!
Crank the tunes that make you flex,
Werk that bench press fo-yo pecks!
No reward for rejects,
Only when you hurl, you get my respect!
Just remember to practice safe reps!
Wipe yo machine, that's the final step!
You better werk, bitch!
Werk like Sitch!
Cuz....
Bitch-It's-Sitch! (oh jeah baby!)
Bitch-It's-Sitch! (uh-huh!)
Bitch-It's-Sitch! (oh jeah baby!)
Bitch-It's-Sitch! (oooooooo ya!)
Bitch-It's-Sitch! (hazzz!)
(end I Like It - Enrique Iglesias)
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| (heavy breathing) WTF just happened... |
Okay, now that I have your attention, let's get down to the Sitch-u-Asian. You want that rockin' bod, but you don't know where to begin? Well, imitation is the sincerest form of flattery, so I'm giving you an actual in depth view of my daily routine. Follow my daily routine habits (free of charge!) and you're well on your way to fitness glory! Fitness phenomenon! So go, get your rockin' bod, yo!
Here's my daily routine, in time increments. Rinse and repeat, bitch!
04:00 - WAKE UP, BITCHES! #SnoozeButtonGetsNoLove
04:01 - WERKOUT#1 (AM cardio): choice of Jacobs ladder, stationary bike, treadmill, row, or combination of multiple. Nobody in the gym but you dawg. No food in your stomach either. Work for your food; burn off that excess fat. By the time your competitors get into the gym, you're already a cardio-workout ahead!
05:00 - Finish cardio.
05:02 - Prep MEAL#1: Yogurt, granola and 3 scrambled eggs. Greek yogurt.
05:10 - Eat like a gentlemen.
05:11 - Chew slowly. Nutrients gotta be absorbed, my friends.
05:30 - Freshen up. Brush those purley whites, floss, mouthwash. #SafariWouldBeProud
05:35 - Clear those skin pores (in preparation for maximum sweat exposure).
05:40 - CENSORED (Sitch is showerin', yo!)
05:50 - Dry off.
06:00 - Big prep time. Look in mirror, see what needs werk. Pecks? Delts? Quads? Use this time to flex and check; plan your werkout regimen and target what's weakest on your bod.
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| Some people would think "Douch!" Sitch thinks "Champ!" |
05:20 - Put previous days clothes in laundry.
05:30 - Select beats to play for gym.
06:00 - WERKOUT#2 (Sunrise Strength Training): cardio done, now it's time to get TRX'd! Pecks, delts, triceps/biceps, core. All upper body baby! Keep that core engaged (enraged?) with every thing you do for maximum abdominal strain.
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| Don't cheat! |
07:30 - Finish TRX, hit the showers to cleanse pores filled with sweaty sweat.
07:50 - Dry off, read some of the Economist. Memorize some academic stats to fuck with Burgundy, MPA at a later time. Remember folks: mental workout is just as important as physical workout.
08:00 - Prep MEAL#2: Double chocolate cherry smoothie. Need protein powder, coconut milk, pitted cherries and flaxseed meal.
08:10 - Drink smoothie. Continue with Economist. Envision trouncing Burgundy with wealth of knowledge from Economist.
08:20 - Take laundry out and put in dryer. Nobody wants wet clothes.
08:30 - Check Tri-Hard! Standings. If currently in first, take shirt off and stompa yo feet!
09:00 - TSN 1, 2, 3, 4 and 5 for any hockey scoops.
10:00 - WERKOUT#3 (Leg Biscuits): Pick up a couple biscuits (see below) and stompa yo feet! All legs here. Quads, hams, calves and lower back. Wake up those legs; they haven't worked since AM cardio!
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| #YummyBiscuits |
11:00 - Prep MEAL#3: Lean ground beef burger (95% lean). Includes lettuce, tomato, red onion, tiny serving of ketchup, canola mayo. Much on raw green beans as fries.
11:15 - Eat like a champ.
11:45 - Check up on Dick Burns to see if he's around... (dead silence)
11:46 - Wash off before heading out to run errands.
12:00 - Food check! Pantry may be low on protein; fridge may lack meats and other goodies. Head to GNC et all for consumables.
12:45 - WERKOUT#4 (Midday Sportage): One of my faves. Not every workout is meant to be in the gym. Time to go balls out in competitive sport; builds strength, endurance, muscle memory, coordination and GAME. Co-ed sports preferred to boost testosterone levels/chances at getting laid.
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| Wanna play with my ballz?! |
14:00 - Prep MEAL#4: Post-Sportage nutrition boost, aka. recovery smoothie. 50 grams carbs and 25 grams protein.
14:15 - Down smoothie, catch up with Safari via FaceTime.
14:30 - Get update from CFO GoodLyfe. Run fingers through financials, make sure business is AWESOME and running like a boss.
15:00 - WERKOUT#5 (Abdominal Phenomenal): Can't be Sitch if you don't dedicate an entire workout to your core. This is the most gruelling workout of the day; a full hour and a half of crunching, extra crunch and ZERO cheat. Consists of core ball transfers, the '300', wide-grip L pull ups, wheel roll outs... think we're done? Ya gotta do all of the above, THRICE!
17:00 - Prep MEAL#5: Shrimp with spinach salad and brown rice. A reward for the crazy abs workout.
17:30 - Eat. Just... eat and try to stay awake.
18:00 - Shower time! Scrub that abdominal section hard; so much sweat has run through that place!
18:25 - Tan time. Begin wind down mode with a nice relaxing tan to crisp the skin.
19:00 - Reward brain with some Netflix (House of Cards, Orange is the New Black, etc.)
19:05 - Talk to Tree Bone about how ridiculous Piper Chapman can be.
19:30 - WERKOUT#6 (Power Yoga): the last workout of the day! All stretching and balance. The body has worked hard today, so it's time to wind down and tune in with your mind and sole. Inner piece, yo. Inner piece. Breathe and relax.
20:00 - Prep MEAL#6: Post-Yoga nutrition boost, aka. recovery smoothie. 50 grams carbs and 25 grams protein.
20:05 - Drink up the smoothie. Cheers.
20:20 - Final shower.
20:40 - Brush, floss and mouthwash. Then, moisturize skin (suggested: play soft-core porn music).
21:00 - Congrats, you're done for the day. But get ready cuz 04:00 AM Cardio is only seven hours away!
Hope you learned something, folks! For full DVD, workout schedules and more, call 1-800-WRK-BTCH!



















































