female fitness

Super Secret Fat-loss Jutsu

Stardate: 4th June, 2018.


I have a secret: a powerful fat-loss secret.

I first discovered it on a journey of cognitive expansion, whilst trekking through the gullies of St. George… dodging the kamikaze attacks of weaponised sandflies… cat-crawling, and clawing my way towards emotive freedom.

Belly scraping alongst the coarse crab grass, I noticed my vibratory resonance expanding.  Out of sorts, but evolving… sweat pouring. 15 minutes of unfamiliar movement felt like:



Gully Movements. Photo by Kerry MacMaster Photography.



Which brings me to that secret I mentioned earlier.

It isn’t exciting.

It isn’t anything that anyone really wants to hear [- as the average dieter *really* hopes that there is a.) a magic regimen/pill/movement, and b.) it’ll be both easy and accessible].

But… it’s real.
Believe me.

My #fatLossSecret?

“Get rid of it!”

Get rid of what?


Stop doing exercises that you’re comfortable with.

“No… Seriously… WTF are you talking about man?”

If an exercise makes you feel silly (- due to your lack of coordination etc), you should make it a mainstay until you get moderately good at it.


Then.. Get rid of it.

If an exercise makes you feel winded ( – due to your lack of conditioning – ), include it at generally every fat-loss workout… until you get moderately conditioned at it.


Then… Get rid of it.

Each movement that you believe you “can’t” do (– not due to an actual physiological reason… but because you “hate it”, or don’t excel at it – ) should be included because it will challenge the body more, metabolically, than any exercise in your comfort zone.

Being inefficient at a movement pattern means more calories get burnt whilst trying to execute it.

And more calories burnt means, potentially, more fat loss.

And that’s kinda why most of us workout.

Please note:
If you’re purely a strength athlete, disregard the above. You actually need to get good at specific lifts and movement patterns. Same with competitive sportsmen. Disregard.

The rest of us though?

Fuck it.

Let’s be silly together.

Off to the gully.




Yours in fitness,
– Corey Springer
Apollo Fitness Barbados



p.s. things to try:


I don’t want to get ‘Too Big’.

Stardate: 26th November, 2016

A young lady walks in to my studio for the first time. She looks shy. Skin-tight leggings,  a form-fitting – bust-accenting top. In any other setting, she would’ve been the most confident person in the room.

Here though – surrounded by sweating, heaving, radiant coils of muscular humanity… she feels out of place.

Immediately, her walls go up: “I just want to tone. I can’t [*inserts list of things she hasn’t tried, and can’t possible fathom wanting to try*]. I don’t want to get ‘too big’.”

I. Don’t. Want. To. Get. Too. Big.


This is a common one-liner… an immediate handicap many women apply to their journey in to the world of fitness; colouring their course with “can’t”… failing to realise several things:

  • Female Bodybuilders train for a decade or more to look ‘huge’ (- and, really, ‘huge’ is relative… as many of them are still tens of pounds, and several inches smaller than the average non-exercising female).
  • Getting huge doesn’t happen by accident. It takes voluminous, consistent workouts, a consistent caloric surplus (of specific macronutrients, to boot).
  • It takes good genetics.
  • For many, it takes drugs. Let’s be real.

Getting ‘too big’, is difficult for the average guy. So, honestly, it shouldn’t even be a talking point for the average female… No offense intended.

“I couldn’t train with you. Your clients train too heavy!”

‘Heavy’ is exactly the type of training you *should* do as a female. No… it won’t get you ‘too big’. Big requires moderate-to-heavy training PLUS volume… PLUS all of the other stuff mentioned above.

What heavy training *will* do though, is force adaptation: Stronger bones; Stronger muscles; stronger connective tissue; higher body awareness.

Think about the strongest female athletes. With the exception of some olympic and power lifters, and maybe throwers (who tend to consume calories to surplus),  the stronger athletes are the leanest. Sprinters. Gymnasts. Rock climbing enthusiasts. Crossfitters. Common theme?


But, don’t take my word for it.
Check out some of the ladies on my roster:

View this post on Instagram

#bootcamp tonight..

A post shared by Corey Narkissos Springer (@narkside) on


View this post on Instagram

#bootcamp yuh r******.

A post shared by Corey Narkissos Springer (@narkside) on

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#bootcamp ..the love connection

A post shared by Corey Narkissos Springer (@narkside) on

You get the picture.

Lift heavy shit!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


Ladies: Do you want to get in shape?

Stardate: 12th June 2014

I have a question for you ladies: Do you want to get in shape?

Of course you do!

michelle training

Why else would you be slaving away in those 2-hour-long aerobics classes, scouring the internet for “the best 100 calorie snacks”, and sinking hundreds of dollars into the oddest fitness gadgets to have ever graced the home shopping channel?

I’ve worked with, literally, hundreds of individuals like you, and advised thousands more. Out of it, I’ve devised five very simple tricks to get the most out of the very limited time you allot daily towards fitness.

I need to warn you though: if you are easily offended… this article is *not* for you.



Here we go!

1. Seek professional help.
No, this isn’t a plug for my services. Personally, it doesn’t matter to me WHOSE service you utilise…once you commit to use *someone’s* assistance. (See yesterday’s article: “even the best of us sometimes needs help”).

I’ve seen a recurrent trend over the years: people coming to the gym, fitness magazine (or article of dubious origin) in tow, doing the WEIRDEST of shit…and looking the same way for years on end.

Literally years on end.

These people are adamant that they’ve ‘tried everything’, and that they know just about everything there is about fitness.

The truth?

They/You don’t know what you believe you do.

If they/you did, a magazine cover would be in your near future.

Look in the mirror.

Is it?

I didn’t think so.

Moving on:

2. Ditch your gym membership.
With the exception of a few franchises, gym memberships are expensive.

With the exception of team-driven gyms (e.g. Crossfit boxes, martial arts studios, bootcamp studios, olympic lifting studios and the like), where support is the underlying team, nobody cares about your progress.

This runs contrary to your feeling that everybody’s staring at you while you workout. It also runs contrary to the ads that most gym put out there, that posit that they’re there *for you*.

The actual truth?
1. Most gyms exist to sell memberships.
2. Most gym employees exist to sell membership.
3. Neither of the aforementioned care if you come back or not, as long as your cash is already in their account.
4. You’d be better off spending your gym membership, and fitness fad gadget cash on a results-getting trainer. (See section #1: “Seek professional help”).

3. Strength-train, under supervision, at least twice per week.
Point #4 from the preceding section: hire a trainer.
And, I’ll tell you why.

A results-oriented trainer will push you to your limit from session to session. Each session will be the most productive you’ve ever done. You won’t be tempted to use suboptimal weights. And, even if you were, that annoying guy you’re paying to supervise you will remind you of ust how much you lifted on each of your previous sessions.

There will be no more meandering pointlessly through the gym. There will be no second-guessing.

There will just be work.

deirdre training

Effective. Disgusting. Fruitful. Work.

And that’s exactly what you need, twice per week.


4. Do cardio on your own on non-supervised days. Make it fun. Make it weird. If possible, make it cheap.

This is one of the most important components of a successful fitness routine. Don’t get me wrong, I’m not saying that cardio is a *must*… But it can help. AND the more you enjoy the activity, the more likely you are to commit to it.

Learn a new skill: Take up a martial art, swimming class, or dance class. Learn to play a sport. Find a large tire and a sledgehammer. Imagine that tire is your boss, and beat the hell out of that tire for 20 minutes.

jessica training

Take up yoga!

Doesn’t matter what the activity is.

All that matters is:
1. It’s fun.
2. It’s different.
3. It’s fun.
4. It’s intense.
5. It doesn’t cost you much.
6. It’s fun
7. You can do it on the days you don’t train with a trainer (ie a minimum of twice per week).

5. Make better dietary choices.

This is the most important facet. It’s also the place where most people trip up.

Why is that?

Well, people are complicated…and they like to complicate things. Give a person 20 options to work with (which amount to 10 more than they’d usually incoporate in their daily diet, as people are creatures of habit), and they’ll a.) Try to find ways to sneak 5 additional options in, or b.) Claim to be bored.

That’s a whole different article altogether though, so I’ll touch on that another time.

Let’s simplify dieting for the average female.


a. Consume protein at every sitting. Women, especially, tend to undereat protein…and overeat everything else. This practice generally undermines their fat-loss efforts.

b. Eat protein first in every meal. Protein yields a significant degree of satiety, so eating it first in the meal generally stops you from overeating anything else. Follow protein with your veggies…and, lastly, finish up with your starchy carbs. Eat in this order and you’ll never overeat carbs again.

c. Eat smaller portions on the days that you don’t weight-train. Eat less because your body needs less. Remember, food fuels activity. So, less activity = a lower need for fuel. Have protein, vegetables, some healthy fats, and small portions of carbs. Carbs here are optional, truly.

d. Cut carbs on the days you plan on cheating or drinking alcohol. Alcohol is a fuel source that can only be used immediately to fuel activity, or stored immediately as fat. It isn’t generally isn’t burnt as heat…or any of the other fun stuff that protein and other macronutrients undertake. It also has preferential disposal. This is to say: While alcohol is circulating, nothing else is being burnt.

So, logically, you’d want to cut back on the other fuel sources you have circulating, so there’s a lower likelihood of them being stored as fat.

My clients, I generally have consume protein and fiber on the days they plan on drinking…and that allows them to have a pretty-much-guilt-free round of drinks that night…without gaining a pound, or feeling lethargic the day after.

There are many other tips and tricks, but I think I’ve typed too much today. <– If you disagree, feel free to comment below… with a request that I continue.

Yours in fitness,
-Corey “Narkissos” Springer