Rebound From The Holiday Aftermath

The holiday’s are a time to loosen up a bit and enjoy time with family. Often we are traveling and either staying with family or hosting out of town family. There is a good chance pie…lots of pie was involved. There is always that one mom or aunt who makes amazing cookies. Despite our best efforts we end up eating a little more and working out a little less than we had planned. I know when we visit the in-laws I am able to sleep in and lay around about 200% more than normal. Multiple days of this often gets us in a place that is hard to recover from physically and mentally. At this point you may feel tired, sluggish, and unmotivated. Here are my tips to put this behind us and get our motivation back.

*Realization: Just because we took a detour from the program doesn’t mean we are completely lost. Chances are we took a few steps back, but a few days off course would not bring us back to the very beginning. We have still made progress overall and enjoyed quality time with family. Don’t despair because of this minor set back, but focus on how far you have come since the beginning. Today is not the end of our journey, but one small segment towards our best selves.

*Preparing: If you traveled or hosted chances are your food stores are low. Being in a slightly unmotivated state will incline us towards left overs, pizza, or take out. Immediately stock up on your typical healthier foods. Get to the store now. Tomorrow is Monday and is a great time to reset. Get the food necessary now to make a healthy breakfast and pack a proper lunch.

*Do Something: If you were unable to get a workout in go do something today. This may be the last thing you feel like doing, but nothing will make you feel more energized and focused than a workout. If you are unable to make it to a gym today do something in your living room or go for a jog.

*Stop It Now: You are not allowed to let this continue so say me. Get the idea of just going with the flow until January 1st out of your mind. Let’s get our nutrition and workouts back on track starting tomorrow. Do it!

Just know you are not alone in feeling unmotivated after a extended holiday. I get the same way. But let’s help each other stay motivated by getting back on track.

Related Topic: How I Navigated Thanksgiving

-Wittig, ISSA CPT

Black Friday Deals!

Over the years I have aligned myself with only the best fitness companies out there. These are companies and products that have brought value to my personal life and ones I trust to share with my personal training clients. Integrity over deals and money. Today is Thanksgiving and tomorrow is the big bad Black Friday and ALL my people are having incredible deals. I will be bombing social media the next few days with these killer deals, but I thought I would list them all here for easy reference.  -Wittig

15151232_10154005826628053_266372642_n  15133819_10210934301173425_1281140529_o

RYDERWEAR: This is the clothes and lifting shoes you see me wearing daily. Highly functional with the added bonus of looking super tight. They have a huge women’s line as well. Get 20% off now through Cyber-Monday through my and use code BLACK20.

social-black-friday-2016-post1-1  20161001_163039

Six Pack Bags: My “Innovator” has been with me every single day with the last several years. This has been the single most useful tool to help keep my nutrition on track. I mention these in every online custom Nutrition plan I design. It keeps my 3-4 shaker bottles, lunch, and snacks cool all day long. Today through Cyber-Monday get 40% off all elite bags + Free gift + Free shipping. Best deal I’ve ever seen from them. Go to

2511-swole_bf_wittigworks_instagram_1200x1200  wittig-1457

SwoleO’Clock: Big, tough watches that demand attention. I wasn’t much of a watch person until I came across these. They are tough enough for my lifestyle, workouts, and sharp enough to wear to church. They are typically $169. Save $70 Black Friday only. Lady watches available as well. Get one at



How I Navigated Thanksgiving!

While our American Thanksgiving is coming to a close I wanted to share how I navigated this holiday based around a huge, high-carb meal. Not that this information will help you much now, but this is still a holiday weekend and Christmas is almost upon us. Use these tips for the days to come.

*Breakfast: I always start my day with 1 scoop of Re-Kaged fast digesting whey protein to get protein to my muscles after my 7 hour fast aka sleep. Today I kept my breakfast light and high protein: 3 whole eggs and 3 egg whites.

*The Meal: Thanksgiving dinner here at my in-laws in actually Thanksgiving lunch. I didn’t eat between breakfast and this mad meal to keep calorie intake at a minimum. I ate whatever I wanted until I was comfortably full…ok, maybe slightly uncomfortably full lol. I went ahead and had some pie now as well instead of waiting until later.

*The Workout: About 3 hours later once my stomach settled down I went outside and did a 30 min HIIT full body cardio workout involving my own variations of Step Jumps, Push Ups, Deficit Lunges, Triceps Dips, and body weight Shoulder Presses. Do something! As always I supplemented around this workout with my Pre-Kaged, In-Kaged, and Re-Kaged.

*Dinner: I kept dinner low carb having a pile of turkey and some veggies. I stayed away from the mashed potatoes and bacon infused corn bread stuffing at this point.

*Tomorrow: I plan to hit the gym like normal. Get right back on track.

*Supplement: I took my Kaged Muscle “Clean Burn” 30 mins before breakfast, Thanksgiving lunch, and dinner. It primes the body to burn fat safely.

I was able to enjoy a big Thanksgiving meal with my family and stay on track fitness wise. It can be done with some guidelines and a little self-control.

Happy Thanksgiving to all of you. We all have much to be thankful for.

-Wittig, ISSA CPT

***Get 15% off with code Wittig15. This is the Clean Burn, Pre-Kaged, In-Kaged, Re-Kaged that I personally use. It’s safe and highly effective.

Stay Fit During the Holidays

Thanksgiving is only a few days away. Just because a holiday centered around a huge meal is coming up does not mean we need to throw our fitness goals out the window or even put them in hold. There is a way to enjoy this holiday with your family and stay on track. Here are a few tips I follow every Thanksgiving when we head up to in-laws:

screen-shot-2016-10-04-at-1-54-49-pm1. Plan Ahead: This is especially important if you are traveling. Pack everything you think you will need. I typically bring a box or laundry basket filled with food and supplements. I can’t expect or depend on others to have the kind of food I need on a daily basis. If you will be gone for multiple days and don’t think you will make it to a gym bring resistance bands or some type of workout gear. Plan your workouts before and after the holiday so you don’t miss a beat.

2. Traveling food: If you will be traveling don’t start off on the wrong foot. Make sure you bring water and healthy snacks for the trip. I always load up my 6 Pack Fitness meal management bag for road trips. Because it keeps everything fresh and cold I can even pack an actual meal. Check out 6 Pack Bags and get 10% off HERE. Gas station and fast food is a killer.

3. Grocery stop: While I bring what dry goods I can in a box if I am going to be out of town for multiple days I sometimes swing by a grocery store and pick up whatever else I need. I attempt to eat like normal regardless wherever I am.

4. Thanksgiving day: Treat your Thanksgiving meal like a typical cheat meal. I give myself 2 planned cheat meals a week. I will eat and drink whatever I want until I am comfortably full. This is just another one. No difference. Don’t make it a free for all the entire day. Eat a little lighter breakfast. After your Thanksgiving feast try not to keep snacking on the higher carb and fatty foods. Lean towards the lean turkey and veggies.

5. Do some cardio: Chances are most of us will not hit the gym on Thanksgiving because we will be with family. But there is no reason we cannot find 20 minutes to go jog or do a short cardio circuit in our guest room. Do this before Thanksgiving dinner and do at least 20 minutes.

6. Back to workouts: If possible try to hit a gym the days after Thanksgiving even if you are out of town. I always hit the YMCA in Salina, KS during Thanksgiving weekend. Most gyms have a guest day pass or small fee of $10-20. Just pay it and stay on track. If getting to a gym is just impossible pick up a set of resistance bands. Check out my resistance band workout that can be done anywhere HERE.


-Wittig, ISSA CPT

Custom Programs and Nutrition Plans:

Weak Point Prioritization

img_05802We all have weak points in our physique. We may see other lifters and envy their shoulders, wide back, or big calves. Just remember a lot of hard work was probably put into those prized muscle groups. Maybe they were gifted genetically. But this is about you. What areas of YOUR physique are lagging behind and need improved. Focusing on what others have only takes away time from you to work on yourself. There is a difference between being a beginner and needing to develop everything, and lifting for a bit and having actual lagging muscle groups. The thing I have always loved about building is how through effort you can alter and shape the body. The outcome is solely dependent on the effort and planning you put into it. Here are my general tips for turning a weak point into a strong one.

1. Identify the weak area. Be honest with yourself and recognize a weak point when you have one. If you have no idea ask someone with experience and whom you trust. Then break down the specifics. If its your chest is it your upper chest, outer, inner, etc? If your Triceps are lagging is it the lateral head or the long head? I recommend pulling up images of great physiques that have all the muscle groups labeled. Chances are you have more than one area that needs improvement.

2. Select exercises to target your specific weak point. To accomplish the task if bringing up a particular muscle group you need the right tools for the job aka exercises. You can always look online. I am old school and have copies of books such as ‘Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding’ laying around. I still reference that book every now and then. While we cannot completely alter the genetic shape of our muscles, through proper planning and hard work you can build new muscle and greatly improve any area.

3. Prioritize the weak area. Don’t make Monday “Chest” day. Make it your weak point day. Start the week off strong targeting that area in need of most improvement. Start the workout focusing on that specific angle of the muscle needing attention. If it’s upper chest start with a Incline movement. If it’s your abs start your Monday workout with abs then move on to Chest or whatever.

4. Increase frequency. Plan your workout schedule to hit your weak area 2-3 times a week instead just once. Stop doing the same program and try something new. I was a one major body part a day for years. When I switched to hitting every muscle group twice a week I had great results.

5. Keep a workout journal. Your workouts need to be progressive. It’s difficult to progress if you cannot remember to the pound and rep what you have done in the past. Bring a notebook or use an app and track every workout, exercise, rep, and weight. Make notes on what you feel works and what didn’t. Build new workouts based on accurate data. I’ve kept a workout journal every since I started at 15.

6. Stretch and flex it. Learn to have complete control over that lagging muscle group. Be aware of how it feels to flex or contract that particular muscle. Make sure you can feel it on each rep. Remember that every exercise has a purpose. Find that purpose when you do each and every rep. Stretch the muscle group in question between sets as this will not only help you feel the muscle, but keep nutrients coming in and transport wastes out.

7. Nutrition and supplementation. Don’t forget that bringing up a lagging muscle group is still building muscle. To build muscle you need to bring in a proper amount of nutrients (calories, protein, carbs, fats) and water. Extreme effort needs to be put into how you are eating. The what you eat, how much, and when are all important. If your eating is on point the right supplements can assist in building muscle especially if you have not done so before or took a break from them . I personally take Kaged Muscle supplements. When building muscle I specifically take: Pre-Kaged (pre-workout), In-Kaged (intra workout), Re-Kaged (post workout whey protein), and Kasein (slow digesting protein before bed). Get 15% off with my code “Wittig15”.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Red hoodie/tank and pants by Ryderwear. Get 10% off all orders through my or with code “Wittig10”.

Functional Cardio: The Monstrosity

wittig-1503Who likes to challenge themselves? I got the perfect little routine for you. Every Sunday I go to the studio where I train clients (Elite Training Tulsa) and come up with routines on the spot to push myself. These are typically lower body focused functional HIT cardio type workouts. This latest one I put myself through I called “The Monstrosity”. It really kicked my butt- perfect! I am thinking of doing something similar here soon and stepping it up. Give this a go and let me know what you think.

The Monstrosity Circuit: Do each of these back to back with no rest for 1 round. Do 4 rounds total.

A. Box Jumps: 15-20 reps. I prefer to use a height I know I can make and just jump higher versus running the risk of face planting.

B. Squats: 10 reps. These are barbell squats going very deep, full range, and slow. I used just 135lbs.

C. Kettle Bell Swings: 15-20 reps. Sumo position and swing high. I used a 35lb kettle bell.

D. Squats: 10 reps.

E. Ball Slams: 15-20 reps. I used a 20lb weighted ball. Hold it high overhead and slam down with as much force as you can. Drop the hip to pick it up on the rebound.

F. Squats: 10 reps.

G. Rope Slams: 30 reps. Using battle ropes double slam. Switch out if you do not have access to battle reps.

H. Squats: 10 reps.

I. Walking Lunges w/Twist: 10 steps each leg. I held a weighted ball and did a slow side-to-side twist at the bottom of each rep. These lunges were done wide and deep.

J. Squats: 10 reps.

So you are hitting 50 slow, deep squats each round and 200 total. Have fun.

*Keep your energy and intensity at top levels with Kaged Muscle “In-Kaged” inta-workout. I mix 1 scoop with 20 oz of water and sip on throughout each workout. It keeps me pushing hard until the very end during demanding workouts like the above. Get 15% off with my code “Wittig15”.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Lower Ab Monster Set

Getting the lower portion of the abs to show often comes down to diet, but it also a difficult area for some to develop. Recently I wanted to bomb my lower abs specifically so I designed this Monster Set and it exceeded expectations. Give this lower ab focused workout a go and let me know how it goes.

leg-raise-aLower Ab Workout: Monster Set
Do each of these 5 exercises back to back with no rest for 1 set. Do 3-4 sets total. Hit 10-12 reps of each exercise.

1. Captains Chair Leg Raises (to ceiling)
2. Captains Chair Leg Raises (legs parallel to floor)
3. Captains Chair Knee Raises
4. Floor Leg Raises
5. Reverse Crunches

*Do each rep slow and controlled. Hold each contraction for a count or two and take the negatives slowly.


Get Kaged Muscle’s Clean Burn to help assist in your weight loss goals. It’s all natural and helps your body attack fat from multiple angles. Get on and save 15% with my code “Wittig15”.

Custom Nutrition Plans and Programs:
*Don’t wait until January. Be awesome by January! Personal support by me.

-Wittig, ISSA CPT
Kaged Muscle Athlete