5 Supplements You SHOULD be using, that you’re probably not.

Stardate: 18th April, 2016



As many of you would know, I’m not big on supplements. When asked “hey bro. Should I take [*inserts name of popular go-to fad*]”, my reply is always a blunt two-pronged one:

1: “I don’t take that stuff… I eat food. Lots of it.”
2: “Supplements… should supplement your diet. Novel idea. I know.”

The stuff I actually DO use isn’t fancy. It’s functional.

i.e. It’s the stuff nobody really cares about: the stuff that helps your gut et. al. work better. Why should YOU care about ’em though?

Simple: Gut health is everything. The gut impacts the immune system, the brain, our ability to gain muscle and mobilise fat stores, the quality of our sleep and skin. I mean, holy shit, why would you NOT be interested?

Let’s get down to it!

Here are my mainstays, and a couple notable mentions:

  1. ‘Colon Cleanse Powder’

…aka Psyllium Husk Powder. This product is usually sold as a laxative. But, that’s secondary. I don’t believe in the whole ‘colon cleansing’ notion… but I do recognise that most of the population suffers from a too-low fibre intake. Even dieters, who are eating loads of ‘bush’ (lol) often complain of constipation and the like. The average person, for one, severely underestimates the amount of fibre they eat and need… and it doesn’t help that shady companies represent the minuscule amounts of fibre in their products as something monumental. “Oh. Eat my cereal. It’s fiber enriched! 1 gram of fiber per serving (of 20 grams of sugar and other useless shit)!” What the fuck man?!

Guidelines indicate that we should be taking in 30 grams of fibre per day. i.e. 10-15 grams per 1000 calories. Most of us struggle to get in TEN grams per 2000-3000 calories. That’s crazy!

That. Is. Crazy.

Enter psyllium. One tablespoon gives you 5 grams of fibre. Personally, I blend 3 tablespoons in to my smoothie… and I’m currently up to 5 tablespoons per day.

Try 3 tablespoons per day, plus a couple servings of broccoli, kidney beans, and/or oatmeal spread over the day, and you’re set! 30 grams easy!

2. Probiotics

One of the things I’ve noticed about adulthood is the prevalence of digestive issues. And, it affects all of us… even the fitness personalities like myself. Stress is a major contributor. It absolutely wrecks the gut.  For one, it affects the balance of ‘good’ bacteria to ‘bad’. As this bacteria influences the immune system, we can generally say ‘Stress affects the immune system!’

If it were only stress though, this section of today’s article would be a lot shorter.

Unfortunately friends, our gut flora gets attacked from multiple other angles. Stress, the overconsumption of sugar and starch, wanton overprescription of antibiotics, the absence of prebiotics (i.e. fibre), Exercise (or its absence). Tonnes of stuff really.

A good probiotic is essential shit!


3. Digestive enzymes (especially proteolytic ones like bromelain)

I’ve noticed, particularly in new clients, a lot of younger people are complaining about bloat, indigestion, gas… and generally feeling like their food just sits there. Some of them have that lower tummy pouch going on. But, upon pinching the skin there, one realises that it isn’t usually fat. It is legitimate bloat.

I mentioned the prevalence in younger people, because the above used to be an older person’s ailment: Usually an age-related decline in enzyme production, and quality (i.e. the elasticity of the actual enzyme’s protein – blah, blah, blah, science stuff). Nowadays, we’re living longer… but we seem to be aging faster. At least, our organs seem to be.

Fixing the diet, reducing stress, and adding digestive enzymes helps. Not just from the digesting of food standpoint (- which is pretty fucking major as a standalone). Naw… the addition of dietary enzymes can also reduce systemic inflammation. And, this means, enzymes can potential reduce our risk of diseases we shouldn’t even have been at risk for in the first place.

Anyhoo… That there is a rant for another time.

Back on topic: I like bromelain. I use a lot of it. I’ve used it to recover from injuries, swelling, soft tissue damage, and poor digestion.

If you try only one supplement. Try this.

And… while we’re on the topic of inflammation:

4. Quercetin

Quercetin, is basically a plant pigment…  a flavonoid, with SERIOUS antioxidative power, found in richly coloured fruits.

Being a great antioxidant aside, it’s also a powerful anti-inflammatory (which means it can potentially help mitigate inflammation-based diseases such as insulin resistance, heart disease, arthritis etc.). It’s also proven to help with allergies, pain, and boost endurance.

Holy shit right?!

I use 1000mg per day. I don’t know if I’ll live longer. But I sure as hell plan on doing everything I can to improve my quality of life!

*pops another cap*

5. Chromium Polynicotinate.

I’ve written about chromium EXTENSIVELY in the past. For about 2 decades, it’s been a mainstay in my supplement regime. I can’t say enough about it’s benefits. But, I’ll rehash anyway:

It may aide in longevity.

It may improve insulin/carbohydrate sensitivity.

It may improve body composition.

It may [blah, blah, blah, yadda, yadda, super-cool stuff!]!

Bottom line? Chromium is an awesome addition… especially in a population, like ours, whose diets are so starch heavy! I mean, who DOESN’T want to be leaner, healthier, and better able to process carbohydrates? AND it’s cheap. Who doesn’t like not breaking the bank?!

*pauses for dramatic effect*

That’s it!

Hit the health store!

I’ll see you at bootcamp tomorrow!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


Your name: The Workout

Stardate: 12th March, 2016

Hey all!

So… of late, many of my friends and clients have been inboxing me with a particular workout concept.

It’s called the ‘Your Name’ workout… where, as the title would suggest, the make-up of your name determines your workouts: really, each letter corresponds to an exercise and rep range.

There are many variations of it. And, I’ve been avoiding each one LIKE THE PLAGUE! (Lol)

Today, I decided to stop being a punk. I stepped in headfirst. Here’s the version i tried:


I’ll be honest… Even after I spelled out my full name, middle name inclusive, it was a bit too easy. So, I tweaked it.

Here’s how it went!

“Your Full Name” Circuit:

1st round:
  • Frog burpees: 20 reps
  • 20 crunches
  • 20 reverse lunges
  • 60 second plank
  • 60 second wall sit
  • 12 plyometric lunges
Comments: The frog burpees were extra work I added in there to make the first round of movement a bit harder. A moderate warm-up. Not bad! Everything’s feeling pretty darn good. I’m not feeling those two leg-dominant workouts I did yesterday at all!

2nd round:

  • Full Burpee (with push-up): 10 reps
  • Weighted arm circles: 10 lb kettlebells x 20 reps
  • 15 push-ups
  • 50 jumping jacks
  • 60 second plank
  • 25 push-ups
Comments: So… I added weight to the arm circles, and added full burpees on the top end. Jesus Christ. My lungs! Am I supposed to be winded? Maybe I’m supposed to rest between exercises, instead of switching between them immediately, like a madman.
Hell, there’s only one round left.
“Maybe” be damned! I’ve got this!

3rd round:
  • Plyometric squats: 10 reps
  • 30 bicycle crunches
  • 30 tricep dips
  • 1 minute full plank
  • 1 minute forearm plank
  • 10 push-ups
  • 20 ass-to-calves squats x 135 lbs
  • 60 second wall sit
  • 60 second plank

Comments: Ok. Maybe I was a bit ambitious here. I feel like DEATH warmed over. To the challenge, I added plyometric squats, triple the number of dips, and also tossed on a 135 lb barbell for the squats. In my head, I was thinking ‘this won’t be so bad. I squat WAY more than this. Everything else will be pretty straight-forward’.

Clearly, I have no idea what ‘easy’ or ‘straight-forward’ actually mean however.
Did I mention lying on the floor curled up so tight, that I started to fade in to the carpet?
Holy crap!!!
Now… by this time, I’d completed my workout allotment. I’d knocked off my entire name, PLUS extra stuff. A rational-thinking person would have said ‘excellent. I’m proud of me. Time to leave here, to get that smoothie I’ve earned.’
But, like I said: I’m pretty silly.

Enter – the 4th round:

  • 8 ass-to-calves barbell squats with 185 lbs
  • 8 Bodyweight plyometric squats
  • 8 full burpee with push-up
  • 16 quadruped hip extensions (ie 8 reps per side)
and… for Extra credit:
Barbell standing overhead press: 3 sets: 115 lbs x 10 reps each.

My face at the end:


My thoughts?
Let’s see:

The ‘your name’ workout can be a pretty solid fat-loss/conditioning workout… for both the beginner and intermediate trainee. Well… for the beginner moreso. For the intermediate and up, I’d suggest tweaking it in ways similar to what I did. i.e. Throw in at least one serious strength movement during each round (aside from the warm-up sets).

Additionally, the temptation here would be to half-ass it through the movements.


I know, I know: “It’s hard. I want to get through it as quickly as possible.” – #BlaBlabla

Just don’t.
Injury, with routines like these, is *very* common… particularly when fatigue sets in, as it invariably will. Focus on the quality of movement. Focus on being VERY explosive and landing safely/gently on each rep.

Cover those bases, and you’re on your way!

(Did I mention how fried I was? Holy Crap! and I still have a bootcamp to teach this evening!!!)

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


Zen-dom… biceps, business, and bliss.

Stardate: 2nd March, 2016

Hey all!

I often say that my lifelong dedication to fitness has positively affected me in all areas of my life. Training to be a competitive athlete, meant training to be better… period.

A better person.
A better business person.
A better everything really.
Discipline isn’t accidental.

But why the correlation?

Working out is mostly psychology. Yes, it pays to understand human physiology (- this is an understatement really). But when it comes down to understanding and manifesting success or failure… that’s psychology.

Think about it: A guy can lift a rock 100 times each day, and develop a strong lean body without any real understanding of correct movement ( – as long as he does what feels right, and isn’t living in the pie section of the supermarket). But it takes that psychological trigger to initiate that desire to want to get in shape in the first place. Think about it.

You thought about it didn’t you? And that’s my point: higher brain function, emotive responses, rationalisations – that isn’t physiology. Not in its purest sense.

*points to skull*

That’s grey matter.

A lot of trainers and trainees alike don’t understand that. The weakest link in your plan of attack isn’t usually your back, inactive glutes, tight hamstrings, or bum knee.  It’s your spouse. It’s your workmate who comments on your meals and weight daily. It’s your skinny friends who invite you dinner, feed you garbage because they can eat it without getting fat.

It’s you.

It’s your mind.

Luckily, the mind can be trained. Hell, most of the time it NEEDS to be trained. Most of the time, it needs to be trained harder than any muscle.

My clients mostly think that I’m some insane zen master, because I’m always dribbling the above. But they, like me, still practice that thing I like to call “Iso-Perfection” – Isolated Perfection… which, basically, is the process of drilling absolutes in to the subconscious.

Nothing exists outside of that absolutely perfect repetition.

Not music.
Not work drama.
Not your spouse.
Not the cunt who cut you off in traffic and cussed you.
Not the other 8 reps you should be shooting for in that set.

Nothing… outside of the immediate now: You, struggling against you… to manifest a better you.

And, I realise that this sounds like the opposite of everything your muscle and fitness magazine subscription and copious hours of youtube exercise-video-watching  would suggest… but, were you to think about it logically, you’d probably reach the same place as we.

Again… you thought about it… didn’t you?😉

Studies show that stress increase cognitive decline. Yet so many of us prime the edge (i.e. force the fight or flight response) in an attempt to power through to a desired outcome.

But we fail. Repeatedly. We psyche up, when we should be calming down: immersing ourselves in the moment, experience, and environment.

Think about the number of times you’ve gone to lift something that you know you could lift, psyched yourself up, and failed… stressing about every little thing, except that perfect rep in that intentionally perfect moment.

And it’s the same for every other area of life: work deadlines,sex with a new partner for the first time. You name it. Performance anxiety is no joke.

So, what can we do?

How do we brainwash the brainwashing away?

1. Learn to activate, and deactivate tunnel vision.
Tunnel vision, like bacon, gets a bad rap. The world, and intellectual discussions alike, tends to be all or nothing: something is either the best thing in the world, or pure poison. Tunnel vision is one such thing. Pundits are quick to label it as negative. But successful sportsmen have been (successfully) using this manner of thinking (-did I mention successfully) for centuries. The problem lies in not knowing when to shut it off.

With myself and clients, I use it situationally: If my goal is a perfect set of 500 lb deadlifts, I switch it on just before my first repetition… right before I…

2. Visualise
We get what we focus on. This is true in all areas of life. Successful basketballers focus on the hoop. Successful golfers focus on the hole. Successful cricketers focus on the ball. Nothing else around them matters in that moment. Normal people focus on distractions and can’ts. How many times have you thrown trash at a garbage can and missed?

I thought so.

When I’m in the gym, before the start of my set, before my tunnel vision switches on, before I even touch the bar, I close my eyes and visualise. My hands travel to the muscles that I’m about to fire explosively. I touch, contract them, and imagine them hoisting an ungodly amount of weight in a stupendous manner. I talk to myself. And then I…

3. Quiet the mind – Practice mindfullness: The beginner’s mind
Jeffrey Brantley, and Wendy Millstine, in their book “Daily Meditations for Calming Your Anxious Mind” defined mindfulness as: “… paying attention on purpose in a way that […] does not try to add or subtract anything from whatever is happening.”

They also defined the “Beginner’s mind” as: “paying attention to each moment and to your breathing as though you’re doing it for the first time, so that you’re curious and welcoming.”
Which is a mouthful mind you. The easiest takeaway of which is: “pay attention to your breathing.”

I often use verbal cues with my clients, and self for this purpose.:
  • “breathe”
  • “relax your shoulders”
  • “push your tummy out when you inhale” (-which is an uncomplicated way of getting a person to focus on expanding and contracting their diaphragm muscles… utilising full lung capacity – something that the average person doesn’t do).
  • “breathe”
I know this has been a lot to read.
So, here are footnotes… for those not inclined to read all the way through:
  1. Train your mind for better fitness results… and better life results. Period.
  2. Focus on perfection in the moment. Nothing else matters in that time. Nothing. Trust me. The world will continue to turn in those moments when you act like it doesn’t exist.
  3. Anxiety isn’t our friend. And life isn’t a competition. The only person you have to beat is you.
  4. I really like bacon.


Vaaya Mudra – The yoga hand gesture for calmness


Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


Fitness: The Power of Words

This morning… I awoke with an overwhelming spirit of “can’t”.


Stardate: 21st February, 2016


Some of you know me: Corey Springer; that insane fitness guy from St. George – “I mean… did you SEE what he made those people do with those tires? Oh hell, are they about to push trucks?!!” – That guy.

Some of you are clients of mine… and aware of my super-long work days: 7-12 one-hour long Personal Training (PT) slots per day, plus 3 hour-long bootcamps per week, plus a couple hours per day of administration and cleaning/upkeep.

Some of you, just see the end product.

Both groups of you miss two things, that I plan on sharing with you today.

And they are:

  1. Despite appearances, I struggle with my own personal fitness… daily!
  2. Sometimes, despite my best intentions, I fail.

Today, I’d like to talk to you about not failing.

Today, I woke with a spirit of “can’t”. For whatever reason, I missed several workouts this week. To accommodate, I’d thrown in some sessions on the days I had bootcamp. So, needless to say, by the end of those days, I was pretty fried mentally and emotionally. Friday and Saturday were like that. Today, Sunday, after my first client – I had absolutely no interest in doing anything exercise-related.

A glass of wine maybe. Some cuddle-time with my daughter and pups, maybe. The cardio I was supposed to do? Hell no.

“I can’t. I am not able.” – These are the words I’d told myself over and over, from the time my alarm went off at 4 a.m… conditioning myself to a day of failure.

And, I would have failed… had I not walked past the mirror and caught a glimpse of the sloped-shouldered, dejected guy there.

It was me… but it wasn’t. The weight of my words bore down on my frame, contorting me into someone unrecognisable. Someone who I, in that moment, no longer wanted to be.

I grabbed my bike. I grabbed my gear. I whispered to myself: “I can.” And, I hurried out through the door. In my haste, I even forgot my water.

2 kilometres in – “OH MY GOD! My legs are burning. How am I going to get home?!”

4.4 kilometres in – “This isn’t so bad. But how am I going to get home?”

7 kilometres in – “My lips! Oh God! I’m parched! But, I’m making it! Why is there so much broken glass on the road? Will I get a flat tire? Is that RAIN I smell?!”

8.9 kilometres in – “I can do this. I can.”

10.94 kilometres – As I live at the top of a hill, I had to sprint the last 50 metres. My lungs were shot. My legs were shot. My legs were shot. Did I mention that my legs were shot?


…but I made it.

I wouldn’t have, if I hadn’t fed my subconscious different words.

You may have rolled your eyes at this point, if you haven’t done so multiple times before now. I get it. I truly do.

I don’t look like someone who’d understand your struggle. I’m not the fat teen I was (- the fat teen that hardly anyone remembers as being so, because my current persona is so overpoweringly-Mr.-fitness). I’m not the heavily medicated asthmatic teen I used to be.

I’m also not the 20 years old, with no responsibilities.

I’m you: mid-30s, a full time business (-three really); a wife, a daughter, two dogs, and bills that need to be paid every month.

I am your body issues, your deadlines, your logic. All of those things affect my life, as they do yours.

And, like you… I am also my words.

So… Will YOU join me, in changing your defining phrase today?

You “can”.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados