Staying fit in Tobago

People! Wuh gine on?! I am LITERALLY typing to you from seat 9A on a flight back to Barbados.

What? Yes boss! I decided to take some well-deserved down time. Where?

Tobago: my home away from home.

I visit these shores at least once per year and – at the time of writing – I’ve been informed that I’m now basically Tobagonian. Woohoo!!!

I find Tobago the perfect place to actually vacation. Why? It’s beautiful.

The people are really nice. There’s plenty outdoor-type stuff to do. And food quality is high.

While most people balk at cooking on vacation, I make a point to.

Yea. I’m a soup-from-scratch BOSS!! 😜

Further: I always opt to rent an apartment with a kitchen/kitchenette (- instead of staying in a hotel)… and I frequent the markets, stalls, and roadside vendors for produce.

Top tier!!!

But what about fitness“, you ask?

It’s SUPER easy to fall off the fitness wagon on vacation. Joe Average does not see exercise as being in alignment with rest and relaxation (- even though it really should be ). And who could blame him? It’s exercise after all. 🤣

Me, personally? I make exercise, as well as non-exercise physically-demanding activities (like walking and hiking), part of my vacation schedule. And you should too. The benefits are innumerable. Just don’t be obsessive about it, and you’ll be fine.

So… Where did I workout??

My spot!

Literally as soon as I stepped off the plane, a friend – in TRUE Tobago style – took me for a drink. And, upstairs from our watering hole there just happened to be a SWEET 24-hour gym.

Now… I’m not saying that you need to join a gym while here. Usually, I do. But I also tend to do a lot of walking, some hiking, and a lot of calisthenics. One of my favourite weight-maintenance hacks, actually, is “earning” my calories by walking to restaurants (instead of driving). This time around, however: I attended Mind & Body Fitness nearly every day.

It was within walking distance of the apartment I rented.

Horsford Apartments. Store Bay, Tobago.

$50USD got me a 2 week membership with a passkey which allowed me 24 hour access. Like I said: sweet!

What were my workouts like?

A bit insane, actually. I basically trained legs every time I went to the gym.

I know, I know: what about recovery? Honestly, I’ve always practiced a high frequency style of training. So, I continued in that vein there. Stimulating… Not annihilating.

Each workout, I stimulated a different aspect of “lower body”… Picking a different pattern and/or loading parameter each time. The rest of each workout focused on mobility and stretching… and finished off with an upper body movement. With regard to the “upper body” pattern: the focus differed from day to day. For example, on day one I did pull ups. Day 2? An overhead press. Day 3? An atypical plyometric push up. Etc.

Atypical horizontal plyometric

Would I suggest this approach to the average traveller? Hell yes. “Full body”, with a lower body and mobility emphasis will REALLY keep vacation stiffness away, whilst keeping that tummy flat, and booty PLUMP. Trust me on this. 🤣🤣 Train this way every other day, with plenty walking and outdoorsy activities in between, and you’ll be all set!

Outdoorsy stuff 😏💓

“ok! I’m sold! Is there anything else you’d recommend?!”

I’m glad you asked, actually.

My Tobago-fit checklist:

  • Gym towels. (I haven’t generally seen them provided on-island. I could be wrong. But pack at least one to be on the safe side.)
  • Gym shoes. (I’m particularly partial to minimalist/barefoot shoes for gym work and hiking alike.)
  • A skipping rope. (The MOST useful thing you could possibly pop into your suitcase.)
  • A foldable yoga mat. (Most yoga mats are bulky and heavy. But a mat is a MUST HAVE when travelling. I neglected to bring one on this trip and my stretching/yoga practice suffered.)
  • Emergency medications as well as meds you take for granted (e.g. antihistamines, cough drops etc. Unless you are very mobile and have an intimate knowledge of Tobago, it’s best to walk with your meds. Me personally? I packed my nebuliser, asthma meds, antihistamines. You name it.)
  • Moisturiser and sunblock. (Tobago sun NAH EASY.)
Tobago sun NAH EASY.

Tobago! When Yuh coming?! ☺️☺️

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

My Covid Vaccine Experience – Pt1

Hi, all.
As many of you’d know, I fall in to the “high risk” category… I’ve been very vocal about that since the beginning of the covid-19 pandemic.

While I’d always intended to take the vaccination, I’d settled on doing so at the latest possible juncture: next year at the earliest. However, a conversation with my daughter changed my mind about that.

Several of my immediate family members (- a mix of front line workers and the elderly -) had already gone forward with vaccination… so that convo, with my daughter, was the tipping point for me.

The Injection itself:

The process was actually THE LEAST PAINFUL injection I’d ever received in my ENTIRE life! The medical team was very professional. It was a pleasant experience.

I logged my experience as it unfolded, in the hopes of being able to better inform anyone who’s considering undertaking it.

So… Here goes:

15 hours following the shot:
I woke up with knee pain. My skin physically HURTs. My muscles – particularly those around the injection site – hurt.

It was an okay type of hurt: possibly akin to the localised soreness you’d get after a workout.

I laughingly said to myself: “maybe I should do a shoulder workout today!”

That may have been my last laughter of the morning… as the general feeling of systemic inflammation intensified.

I know pain.

I have a high pain tolerance. I’m covered in tattoos, and piercings.

I’ve had dengue fever four times in my life.

I’ve had chikungunya and Zika once each… So understand the comparison I am about to make:

My body hurt like when I had chikungunya!

It was like dengue without the chills or pain behind the eyes.

I usually shower in icecold water. This morning, despite being absolutely anal about hygiene etc, I stood outside the shower negotiating with myself. I knew, because of how my bare skin felt, that there’d be nerve pain from the introduction of cold water.

I wasn’t wrong.

I started my day as usual. Or tried to. Shower. Cardio on the treadmill. Virtual Personal Training. Breakfast.

Cardio, I cut to 30 minutes… From my usual 70+ minutes. Too many achy bits, as well as weakness and sharp pains in the hip muscles. Breakfast, I couldn’t finish. It ended up in the garbage. In. The. Garbage. Y’all’s KNOW that isn’t like me. I just couldn’t finish it. I simply couldn’t. Nausea started midway through.

21 hours after being administered the Oxford-AstraZeneca Vaccine:
My body hurts. It’s pretty bad. I decided to take a break from virtual school, which I was helping my daughter with at the time, to just rest a bit. I woke 5 &1/2 hours later.

27 hours after being administered the Oxford-AstraZeneca Vaccine:
The fever has set in.

Remember how earlier I said there was no pain behind the eyeballs?

Well… It’s here now. It isn’t comparable to the behind-the-eye pain I experienced during dengue fever. But it’s definitely unpleasant.

The rest of my body though? I can barely move.

It’s laughable, because I have a ridiculously high pain tolerance, and I’m accustomed to pain flares (due to a mystery chronic inflammatory condition which we are still working to diagnose). But this was certainly something.

My grandmother, who was vaccinated the same time as I, as well as my mother (a front line worker) are both fine.

I am not.

3 of my friends, who are similarly in the at-risk group as well as being in my age-group, are also “not fine”.

I, being the healthiest in the group, probably had the most staunch immune reaction as a result of that “health”. (Please note however: that correlation I drew is only speculation at this time.)

I’m quantifying this, mind you – for transparency. I am not complaining!

I’m presently keeping an eye on the fever, and doing my best to stay hydrated. I opted also to skip attempting to work out today. This included opting out of my daily walk on the treadmill. It makes no sense adding to the systemic inflammation and stress.

Oh… Hi… The chills are here too. Fever and Chills. Fitful sleep. I’m honestly concerned! I can’t lie.

31 hours after being administered the Oxford-AstraZeneca Vaccine:
My temperature is 38.5°.

I’m basically running on cocodamol… But I’m on my feet again. Definitely feeling more like myself. I still haven’t resumed exercising. Stretching, as per my virtual classes, has been pretty well tolerated. Joints feel crunchy and connective tissue feels sore.

72 hours after being administered the Oxford-AstraZeneca Vaccine:
Most of the adverse reactions have resolved. My joints and connective tissue are still inflamed however.

I’ve heard that the reactions to the second shot are worse than the first.

So, while I will for sure take my 2nd shot (and any follow up boosters), I’m honestly not looking forward it.

My takeaways from the experience thus far:
• everybody’s reactions will be different. With that said:

• make sure you have appropriate and well-tolerated NSAIDs on hand.

• be sure to take the day following the shot off from work or anything intense… Focusing on low-stress, recuperative activities during that time.

That’s about it.

Commonly asked questions:

Would I have, had I known how unpleasant my reaction would be, still undertaken getting vaccinated?

Yes. I do have my concerns (- and really that’s a whole ‘nother article unto itself). But, I honestly feel like the need outweighed my concerns.

Do I, post-vaccination, feel the sense of relief or security others mention?

Hell no. We are years away from either. This has always been my honest opinion. It hasn’t changed.

We each have a responsibility to do what we can do, to make the situation liveable for ourselves and our families. The end.


Do continue to practice proper distancing, sanitising, mask wearing, and general wellness behaviours as well.

Be safe!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

How to avoid the dreaded Christmas ‘double-P’ (i.e.”Paunch & Popdown”).

[adjective – Bajan colloquialism]
[Pronunciation: pȯnch \ pänch]
The state of being absolutely stuffed with food, and unable to properly move, think, or function.
//”Yo fam. I paunch as RH!”

img src:

[adjective – Bajan colloquialism]
[Pronunciation: päp dau̇n]
The state of appearance, where one looks like (s)he just… can’t ( – can’t be bothered; can’t find the energy to care etc).
“Girllll. You looking fairly popdown yeh!!”

Stardate: 12th December, 2019.

Hey! Wuh gine on?!

So… I know you absolutely ignored the plan I advised in my last article. Now, it’s literally 2 weeks before Christmas… and you’re just about ready to give up on fitness until the new year. You’re about to stuff your gut indiscriminately, until you’re paunch to the point of looking popdown… and you’re fairly effing fine with that. (lol)

Put a pin in it.
Seriously. I got you!
Remember: I’ve been there!
So, with that said: Here’s our game plan!!

  1. December 13th-17th – Clean up your diet, and have breakfast later:
    I’m a big proponent of intermittent fasts. And, I (personally) prefer longer fasting windows. That said, even shorter fasting windows can be beneficial. If you’re in bed by 10, and break your fast by 10a.m., you’ve easily inserted a 12 hour fast. Couple that with a cleaner diet and higher activity, and you’ll start to tighten up quickly. Aim for 3 balanced meals during your eating window.
  2. December 18th-24th – Hack it!
    Improve on what we started on December 13th, by throwing in a couple really cool hacks. What are they?
    a.) Start each meal with a glass of water.
    No… I’m not talking about that knee-jerk shit people are quite to chime in with – You know what I mean: “If you’re feeling hungry, most of the time it’s thirst. Drink some water.”
    Nonsense. ‘Cus half an hour later, the pangs start again.
    Nonsense, I say! lol.

    That said: Studies have shown that water before meals can help prevent overeating, and aide in weight-loss. [1][2][3].

    NB: These studies used 500ml of water (specifically), 30 minutes (also specifically) before eating… but, there’s no need to be overly anal about it. Trust me on this.

    b.) After breaking your fast, only eat again when you feel hungry.
    Yes… I know: earlier, I asked you to have 3 meals in your fasted window. I’m asking that you discard that now, and listen to your body’s cues!

    If those cues call for 3 meals in your feeding window, then have 3 meals.
    If you’re only hungry twice, don’t force another meal
    We’re keeping it simple!
    Thirdly, lastly, and even more simply (lol):

    c.) Be more specific with your meal structure. Use the hand guide!
    A hand-guide?
    Yes, fam!
    Structure each of your meals within your feeding like this:

    img src:

    ^EASY-PEASY! And if you really want to up the ante, halve the carbohydrate amount… OR limit carbohydrates to the meal(s) after your workout. Simple!

    Jeez louise… we’re really cranking now!

  3. December 25-26th – Eat every fuck, fam!

    I said what I said. If you want it, eat it. I’m not saying to try to go for an eating record. I’m saying, enjoy your holiday. Laugh with family and friends. Have that glass of wine. Have that cake. Don’t overthink it, and don’t guilt-trip yourself. It’s food, not algebra. Relax.

  4. December 27-December 30th – Return to the point #2c.

    Resume the structured diet to the letter. No cheating! Attending parties during this window? That sucks for you. You may want to try actually partying.
    Pose for pics,
    Sip your soda water, and marvel as your stomach shrinks before your eyes.
    Hell… feel free to ditch all starchy carbs during your eating window. That’ll help you shed bloat like crazy!

  5. December 31st – PARTY!

    Aite, this is basically THE MOST IMPORTANT day of the holiday season… and you’ve got to treat it as such. You’ve got a tux or super-sleek, super-sexy dress to fit into.

    Fast today.
    Fast like it’s your religion. (lol – That was so politically incorrect of me.)
    I said what I said: Put the fork down!
    Have water, tea, or black coffee throughout the day. No diet sodas. I’m usually a fan of them, but they can cause some lower abdominal distension. And, while this has no bearing on fat-loss… it CAN affect the aesthetic look of your tummy. And today, we aren’t playing that!

    Two hours or so before you head to your party that night, have a balanced meal… using the hand guide referenced previously as your go-to structure.

    Take a walk after your meal, to aide the digestion process, and we’re set!

    Slip into your outfit.
    Be a motherfucking beacon!
    Take plenty pics!

    (…and then you head to the buffet. lol)

  6. January 1st-until – Recover:

    Return to point #1 (i.e. the December 13th diet advice)… and add a couple supplements:
    a.) Digestive enzymes.
    Your body is going to need these. Alcohol consumption, for one, lowers our enzyme output. That’s why our gut feels fucked after the holidays. Enzymes can, potentially, aide in alleviating a host of other issues as well: yeast overgrowth, systemic inflammation etc. – i.e. all the crazy shit that happens to our bodies after we flood ’em with too much sugar for too long.

    b.) L-Glutamine.
    Glutamine is an awesome amino acid, which can help heal a leaky, damaged gut. Repair aside, it’s can also protect the gut from reinjury… thus preserving intestinal barrier integrity (- which is just sciency talk for: you can absorb the nutrients from your food, as you should, and not feel icky).[4][5][6]

    c.) Activated Charcoal.
    Bloated? Gassy? Then charcoal is your friend. I’m serious. It’s basically a life-saver: superrrrr-effective. [7] Also, it may ease diarrhea from the myriad of mishaps inherent to the holiday season. My supplement is never without a bottle. Hell… I always travel with a bottle as well. Trust me, fam: grab a bottle!

And there’s our plan in black and white.


Make me proud. 🙂
Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


1. Dennis et. al. “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults.” Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6.Mar;2(2):81-4.

2. Davy et. al. “Water consumption reduces energy intake at a breakfast meal in obese older adults.” J Am Diet Assoc. 2008 Jul;108(7):1236-9. doi: 10.1016/j.jada.2008.04.013.

3. Corney et. al. “Immediate pre-meal water ingestion decreases voluntary food intake in lean young males.” Eur J Nutr. 2016 Mar;55(2):815-819. doi: 10.1007/s00394-015-0903-4. Epub 2015 Apr 18.

4. Achamrah et. al. “Glutamine and the regulation of intestinal permeability: from bench to bedside”. Curr Opin Clin Nutr Metab Care. 2017 Jan;20(1):86-91.

5. RadhaKrishna Rao and Geetha Samak. “Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions”. J Epithel Biol Pharmacol. Author manuscript; available in PMC 2015 Mar 23.

6. Wang et. al. “Glutamine and intestinal barrier function.” Amino Acids. 2015 Oct;47(10):2143-54. doi: 10.1007/s00726-014-1773-4. Epub 2014 Jun 26.

7. Maconi et. al. “Alpha-galactosidase versus active charcoal for improving sonographic visualization of abdominal organs in patients with excessive intestinal gas”. J Ultrasound. 2012 Dec; 15(4): 232–238. Published online 2012 May 17. doi: 10.1016/j.jus.2012.04.002


O.M.A.D… supplements & Optimised Intermittent Fasting

 Stardate: 13th November, 2019.


So… Do you want to get really ripped? Do you want to improve your health, gut health, cognitive capacity, sleep quality, your glucose tolerance… and would you like those aches and pains that seem to increase from year to year, to decrease?

Naw… I’m not trying to sell you a miracle supplement. What I *would* like to introduce you to though, is optimised intermittent fasting.

As many of you would know:
I’ve spent the last decade playing with (and optimising) keto dieting and intermittent fasting. To be fair, there are a plethora of variants and ways to undertake either… and, plausibly, an equal number of ways of combining them both, for equally numerous purposes.

(And I know that this basically just sounds like blahblahblahdeblah


..lollll – but bear with me.

btw: if you’re not interested in studies etc., skip straight to the end lol. This is gonna be a long one.)

What is intermittent Fasting?
Intermittent fasting is actually a broadddd term which basically involves juxtaposing a non-eating (i.e. caloric/energy restriction) window with an eating window. That non-eating window can be 12 hours, 16 hours, 18 hours, 24 hours, 36 hours, every other day, 1-2 days out of every weekend… Like, literally: SO many plausible variations exist. And, they’re each useful, for different reasons.

Likewise, some disciples like a 4 hour feeding/eating window; whereas some like 6, or 8 hours. Some prefer to fast one day and eat ‘normally’ on the following day. Again, there are so very many ways to approach the process. Each one works for a specific population. And, importantly: no way is more right than the other.

Fasting may accelerate fat loss (via improved insulin sensitivity and other factors), improve metabolic and cardiovascular health. It may also aide in resetting the immune system, and accelerating the healing of injuries.

For me, personally, I’ve used it for all of the above purposes… But, today, I’m going to going in to detail about the variant that’s yielded the greatest success for me… for health, pain and inflammation reduction, fat-loss. You name it.

That variation? A very small eating window: Abysmally small really – one meal per day.

This practice is commonly known as OMAD ( – which literally means ‘One Meal A Day’); and, to improve the efficacy, I usually stay in ketosis for 5-6 days per week.

Yea: Keto dieting is awesome. Intermittent fasting on its own is awesome too. The two combined?

Fat-loss overload!

I’ve digressed however:

What is OMAD? Why OMAD? HOW OMAD?!
OMAD is literally the practice of eating one meal per day. As a norm, I fast for 18-22 hours on a daily basis. During the fasted window, I do steady state cardio and maybe a resistance workout, to mobilise and burn fatty acids. The workouts are secondary though: an adjuvant to the main event – autophagy.

Autophagy is the body’s way of stripping and discarding damaged cells. This process signals growth and repair (-more accurately: autophagy is the breakdown of old tissue; meanwhile the fasted state signals the release of growth hormone, which catalyses the creation of new tissue). I’d started optimising my intermittent fasts for specifically this reason: so as to accelerate the healing of some niggling injuries. For this purpose, I take in quite a few supplements during the fasted window: to assist with autophagy, as well as to decrease systemic inflammation.

And… At the end of the window, I have a meal packed with protein, and a lot of vegetables. I allow some hours to pass prior to falling asleep, so as to facilitate digestion. And then repeat the process the next day.

Supplements? This has got to be some fancyyyy Shit!
Basic AF. (lol)
For one, I use a lot of teas:

Cerasee: “aka cer-see bush”
Cerasee, aka ‘ser-see bush’ (or any other myriad of alternate spellings), has long held a revered place in Caribbean medicinal folklore. It’s been used for everything from detoxing to diabetes. Research has shown that it may be effective in improving glucose disposal, improving blood sugar control[1]… which makes it a serious aide in addressing the metabolic damage many of us have done via the overconsumption of carbohydrates and sugar.

The caffeine component of coffee and tea has been shown to increase autophagy in skeletal musculature.[2] Also, caffeine and the polyphenols found in either beverage, help increase fatty acid mobilisation/release/burning… so you can burn more fat. To capitalise on this, I have my clients take walks during the fasted window. It’s a win-win!

NB: I drink cocoa as well… but sparingly, as it’s not purely non-caloric. Cocoa is rich in polyphenols which may improve heart health, lower blood pressure, and improve blood flow to the brain. It’s also much lower in caffeine than coffee or tea, so its inclusion may be better for those who are caffeine-sensitive, or sensitive to stimulants in general.

Turmeric contains a natural anti-inflammatory compound called curcumin… which has been shown to be pretty effing effective, even when compared alongside pharmaceutical-grade non-steroidal anti-inflammatory drugs.[3][4][5] Cheap. Available without prescription. Low in side effects. High in potential other effects (improved brain function, decreased heart disease risk. Why wouldn’t you want to use it?

I also use a bunch of enzymes and substrates:

Chromium Polynicotinate – Glucose sensitizing aide: Lowers blood sugar; Lowers blood lipids and cholesterol; may improve lean tissue accrual. [6] I’ve been using Chromium since my teenaged bodybuilding days. I honestly think I’ll use it for the rest of my life.

Resveratrol – This SUPER-compound has been shown to have a plethora of beneficial systemic effects.[7] [8] It’s cardio-protective (i.e. good for the heart), may have anti-cancer effects, and may aide in blood sugar control. The compound has also been shown effective against systemic inflammation. Hypothetical discussions have also been raised about it potential for increasing testosterone (or, rather, at decreasing the rate of estrogen to testosterone conversion, via the inhibition of the aromatase enzyme). Why does that matter?

Well: improved glucose tolerance + decreased systemic inflammation + increased testosterone + decreased estrogen may equat to significantly improved body composition.

Hypothetical discussions aside: Resveratrol is still SUPER-HOT. Trust me on this. 🙂

Systemic Proteolytic Enzyme Therapy:
Ok… If you’ve known/followed me for a while, you know that these enyzmes are the main supplements I use.

Bromelain, Nattokinase, Serrapeptase: These enzymes are called ‘Proteolytic’… which basically means ‘protein-digesting’. Why does this matter? Well, systemic proteolytic enzymes basically break down any rogue proteins in the body that don’t serve any purpose. We’re talking scar tissue, blockages, viral sheaths, inflammatory processes and the like. They basically strip it down… and this process greatly aides/biohacks the process of autophagy.

I won’t go any further on this topic, so as to not go too far off track. Here’s some reading material if you’re interested in learning more though. 😉

Honourable mention:
Tauroursodeoxycholic Acid (aka TUDCA): – is a bile salt. Not exciting-sounding, I know. But, it can decrease intestinal inflammation *And* improve the absorption of fats… both of which are important factors in both keto-dieting, and intermittent fasting.

But what about  supplements that supposedly stop muscle loss etc?!
I’ll be honest… Most of it is a sham. Most of the marketing plays into our insecurities, over losing the muscle we’ve struggled so hard to get. Fasting done right, will not cause you to piss away your hard-earned, metabolism-controlling muscle.

Further… some of the muscle-retention supplements people try to add, will break and negate your attempts at fasting. Glutamine, for example… is glucogenic/Gluconeogic… which is science-y speak for ‘will convert to glucose…and thereby will spike blood sugar’… thus breaking your fast.

BCAAs, an athlete mainstay, include the amino acide Leucine… which is a super-potent insulin secretagogue. What does this mean? This means it’s capable of inducing the secretion of insulin in the absence of carbohydrates.  In a nutshell, it signals the release of ‘fed/feeding’ hormones, when you’re supposed to be in an unfed state…thus halting the benefits accrued from being unfed. Athletes should be cognizant of this, as many have been advised to supplement this supplement between meals to ‘keep the gains coming’… when the reality is, they’re really blunting their glucose response, and lowering subsequent insulin sensitivity. i.e. making themselves fatter, more broke, humans. [9] I’ve digressed however.

Let’s pull it all together – Here’s my typical OMAD Day:
(NB: I’m going to list some other stufff not listed in this article, for transparency)

Upon waking (4 a.m.): Water, Cerasee/Turmeric Tea, DHEA, Pregnenolone, Probiotics.

5 am.: Coffee, Aspirin, Bromelain, Serrapeptase, Nattokinase, Turmeric (or other naturaly anti-inflammatory)

7 a.m.: Water

9 a.m-12 p.m.: Water/Coffee intermittently. Sometimes I hit the gym around 10 a.m.

3 p.m. water

5 p.m. – water, tea/coffee… possibly a fat-burner (rarely)

6 p.m. – water. I may work out here, during the bootcamp class I teach thrice per week.

8 p.m. – I take in Protein (usually pork, lamb, or steak… rarely chicken or fish),  Supplemental or dietary fat, Vegetables, and all other supplements at this time.

Pre-bed: Melatonin (rarely)

…And that’s OMAD in a nutshell.

Tell your abs I said hello. 🙂
Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

p.s. It’s been an interesting year for fat-loss. I haven’t written much (outside of these super-random fat-loss brainfarts: Super Secret Fat-loss Jutsu | The 3 Keys to Fat-loss success | How I’m using my love language to lose weight ), I know! Do forgive my absence. 🙂 I’ve been refining and field-testing some stuff.

1. Bailey CJ, Day C, Turner SL, Leatherdale BA. “Cerasee, a traditional treatment for diabetes. Studies in normal and streptozotocin diabetic mice.” Diabetes Res. 1985 Mar;2(2):81-4.

2. Matthew et. al. “Caffeine promotes autophagy in skeletal muscle cells by increasing the calcium-dependent activation of AMP-activated protein kinase.”  2014 Oct 24;453(3):411-8. doi: 10.1016/j.bbrc.2014.09.094. Epub 2014 Sep 28.

3. Jurenka. “Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research.” Altern Med Rev. 2009 Jun;14(2):141-53.

4. Lal et. al. “Efficacy of curcumin in the management of chronic anterior uveitis.” Phytother Res. 1999 Jun;13(4):318-22.

5. Takada Y, Bhardwaj A, Potdar P, Aggarwal BB. “Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation.” Oncogene. 2004 Dec 9;23(57):9247-58.

6. Albarracin CA, Fuqua BC, Evans JL, Goldfine ID. “Chromium picolinate and biotin combination improves glucose metabolism in treated, uncontrolled overweight to obese patients with type 2 diabetes.” Alpha Therapy Center, 4626 Weber Road, Suite 100, Corpus Christi, TX 78411, USA.

7. Kuršvietienė et. al. “Multiplicity of effects and health benefits of resveratrol.” Medicina (Kaunas). 2016;52(3):148-55. doi: 10.1016/j.medici.2016.03.003. Epub 2016 Apr 7.

8. Mostafa Rezaei-Tavirani. “Resveratrol: A miraculous natural compound for diseases treatment,” Food Science and Nutrition, 26 October 2018.

9. Yoon. “The Emerging Role of Branched-Chain Amino Acids in Insulin Resistance and Metabolism.” Nutrients. 2016 Jul 1;8(7). pii: E405. doi: 10.3390/nu8070405.

How I am Using My Love Language to Lose Weight.

And interesting read, by an interesting young lady.

Check it out.
May it resonate with you.



This week one of my friends sent me his newest blog post to read.

(Click to have a quick read3 keys to fat loss success)

As I was reading it he made a very interesting statement,

“When we copy formulae that fail to take our personal traits and triggers into account, we fail.” – Narkside (2019)

Mind blown 🤯

It was at that point I realized that I failed to meet my goals this time around because they were not tailored to my personality traits. I prepared my meals without fail each week, I wrote my goals down and congratulated myself when I reached them, I even implemented the famous reward system, treating myself when I reached a goal. Admittedly my Amazon cart is still full of things that I planned to purchase when I reached a goal. However, it did not motivate me to work any harder…

View original post 560 more words