Super Secret Fat-loss Jutsu

Stardate: 4th June, 2018.

Hi.

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:

 

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Gully Movements. Photo by Kerry MacMaster Photography.

 

…War.

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?

Comfort.

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.

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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.

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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.

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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.

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…grudgingly.

Bless.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net/forum

 

p.s. things to try:

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On the 12th Pound of Christmas… NSFW

Over the month of December, I gained 12 lbs of fat.

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Fat… Not bloat.

No… I’m not going to make excuses for it. No… I’m not going to blame hormones or the holidays, depression, or stress (- each of which contributed to it). No. I’m just going to talk about what I fucked up where I am… … and what happens next.

Stardate: 3rd January, 2018.

Where I am:

Hi.

I started 2018 in pain. Neck pain, which the chiropractor had rectified since October. Back pain. S.I. Joint pain. Hip/Groin pain (-which, I soon realised, emanated from the same general area as my arthritic hip.. which hadn’t given me any issue for at least one year). Forearm pain. Knee pain. Tricep/Lat-insertion pain. Pain. Period.

You name it, it hurt. All at once. Spontaneously. I couldn’t fathom why. I hadn’t done anything stupid for months. My training was pretty solid… not overkill. I was working less (- i thought). Though a chronic insomniac, my naturally subpar sleeping habits were no worse than usual.

Only one thing had changed in the recent past.

It was my diet.

I’d transcended from low-inflammatory keto-dieting… to full-on Christmas fuckery binge.

Fucking Sugar.

It’s not our friend.

But don’t take my word for it. Speak to my clients.

Half of them are in a similar place right now: The males with joint pain… and the females with unusually painful menses.

And the only commonality between them has been the Christmas binge!

And research supports the link between sugar, binge eating, stress and inflammation. [1][2][3][4]

Numerous studies point to the increase in inflammatory markers, and deleterious effects on health, gut health, and general well-being.

Yet somehow, we calmly overlook this.

Food is supposed to make you feel good after all.

Right?

 

So… what happens next?

I’m calling today my day 0.

I’m modifying my diet: transitioning through lower-carb, to low-carb, to ketosis over the coming weeks.

I’m also going to exercise less hard… which may seem counter-intuitive to many. But, let me explain.

Intense exercise is inflammatory.

Under normal, healthy circumstances, that’s not an issue.

However, under a state of systemic inflammation – adding to that inflammation doesn’t make sense. It can make each of the negative trickle-down effects of the existing inflammatory situation worse. The means sore skin, sore joints. You name it. NOT COOL.

So… yea… back to the game plan:

  1. Fix diet incrementally.
  2. Adjust exercise… limiting truly exhaustive work.
  3. Add natural anti-inflammatories (- bromelain, white willow bark, fish oil, et. al.)
  4. Increase fat intake (see: ‘fix diet’)
  5. Increase fibre intake (see: ‘fix diet’)
  6. Rest where possible.

I may throw in a couple fasts here and there… but not for ‘detoxing’ purposes (-as ‘detoxes’ are bullshit quackery not necessary – like really, stop wasting money on that shit. …rather, I like fasts for the increase in mental clarity, decreased cravings, improved glucose tolerance, and numerous other benefits.

So….

If YOU’ve noticed painful changes in your body after the holidays, maybe your issue is the same as mine.

And, here’s your homework:

  1. Google anti-inflammatory supplements.
  2. Read up on ketogenic dieting, fasting, and intermittent fasting.
  3. DON’T start the gym in January all-out like a crazy person. You can’t undo all the damage you did in a week. Ease into it.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net/forum

 

References:

  1. Gao, Y. et. al. “Dietary sugars, not lipids, drive hypothalamic inflammation”. Mol Metab. 2017 Aug; 6(8): 897–908.
  2. Giugliano D, Ceriello A, Esposito K. “The effects of diet on inflammation: emphasis on the metabolic syndrome”. J Am Coll Cardiol. 2006 Aug 15;48(4):677-85. Epub 2006 Jul 24.
  3. Kiecolt-Glaser, J. “Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge”. Psychosom Med. 2010 May; 72(4): 365–369.
  4. Succurro E, Segura-Garcia C, et. al. “Obese Patients With a Binge Eating Disorder Have an Unfavorable Metabolic and Inflammatory Profile”. Medicine (Baltimore). 2015 Dec;94(52):e2098. doi: 10.1097/MD.0000000000002098.

The Dark Side of Fitness

Aka: Why I’d never say to a client: ‘you look great! You should compete!’

AKA: Why I probably will never step onto a bodybuilding stage again.

me

Stardate: 16th March, 2017

Of late, the subject of competing in fitness has come up a lot. Usually it’s via the question, by the middle aged lady in the supermarket: “hey… Do you compete?”

Sometimes it’s a new client-hopeful… who integrates the thought of competing into their end-goal, because they see it as the ultimate achievement.

Sometimes, it’s via a former competitor… who, broken – post-retiring, can’t seem to find the wherewithal to get back in shape.

Today’s entry addresses that broken soldier.

Please note: i am NOT trashing the hardworking individuals who undertake the sport. Neither am I making excuses for those who choose to leave. My only motivation for today’s post, is to discuss that which is never discussed… which needs to be.

Hi. I’m Corey.
11 years ago, I retired from competitive bodybuilding. I’d had 7 very exciting, somewhat successful years within the sport. My name was known. My photos graced the walls of gyms. My shelves were full of trophies. But those weren’t my only momentos.

Nope!
I had a laundry list of issues:

  • Injuries (overuse, tears, malalignment).
  • Digestive issues (adult-onset food allergies and intolerances… Namely to almost all “clean” foods which the fitness-minded depend too heavily on).
  • An unhealthy relationship with food (- competitive athletes go through phases of extreme caloric restriction, followed by a period post-contest where they “reward” their successes with copious amounts of “bad foods” which they’d deprived themselves of for months. Yes… We binge. The most weight I’ve gained after a 3 day binge is THIRTY-THREE pounds. Yes. 33. 3 days).
  • Skewed self-awareness, self-esteem, as well as self perception (- for years, i didn’t take my shirt off at the beach… for fear of the comments. They were always either stupid, insulting, or sexually-charged… and none of that was what i needed. I mean, who needs someone telling them “where are your abs? Maybe you need to train harder” or someone shouting “steroids” as you walk by? Worse still were the women who’d ask crap like “is everything on you as big as your arms?” A lot of people ask how one could be “thin skinned” like that, after “prancing around onstage in a man-panty”… But hell, up there you can’t hear or see anyone. The stage of life is way different. And many of us leave the sport ill-equipped to handle the attention hypermuscularity nets. Further, many of us forget that the condition we slaved to achieve was only meant to be held for a night. So we end up beating ourselves up for the rest of our lives trying to maintain what wasn’t meant to be).

I mean, i wasn’t the worst off. But i struggled… Bad. And worse still, i watched peers struggle and fail to reclaim control of their lives once they stopped competing.

Maybe i was “stronger” emotionally/cognitively/mentally… Or whatever.

Maybe i was lucky.

Whatever the reason… I persevered, developed a way of living that allowed me to reclaim my health, peace, and abs… And managed to figure out ways to apply those precepts to my clients, so they too could avoid crashing and burning like my peers and i did.

“But… I WANT to do a show. I’m not like you. I’ll be okay.”

Maybe you will be.

One thing I’m not, is a pessimist. I that a dose of perspective goes a long way. So, rather than discourage you from competing, let me instead provide you with a checklist to keep you out of the psych ward.

DO:

  • Figure out why you want to compete. Whether you win, or don’t place at all, that reason will be your mission statement and anchor.
  • Surround yourself with objective people who are capable of critiquing you in a positive way. What you DON’T want is someone dragging your ass through the mud just because a chocolate brownie talked dirty to you and slipped itself into your mouth last night.
  • Set realistic timelines and goals. Stick to them. You didn’t put on that 30 lbs of fat you’re trying to lose in 8 weeks… Ergo, you shouldn’t expect to lose it in 8 weeks. Is it possible? Yes. Can it fuck your brain up? Yes.
  • Set rest days. Stick to them.
  • Talk to someone outside of the sport: Outside of your peers, family, and circle of friends; a professional. Often, our support bases are inadequate. Sometimes, they well-meaning but unintentionally cruel. Sometimes, our objectivity fails when it comes to those close to us. Whatever the case, talk to someone who’ll actually listen… to listen.
  • Hire a coach… a good one. Yes, there’s lots of free information out there. A lot of it is bad. A lot of it is confusing.  Did I mention that a lot of it is bad? Fuck, fuck, FUCK.

DON’T:

  • Starve yourself.
  • Compare yourself to others. The only person you need to beat, is that person you were yesterday. And, while that may sound cliche, this is the only truth that matters.
  • Force yourself to step on stage. You aren’t indebted to anyone. If you feel unsure about any part of the process, switch to something that makes more sense. I can the hear pundits now: “blahblahblah… passion… blahblahblah… dedication.” Guilt trip. Nothing more. Fitness is a marathon, not a sprint. Your journey is about you… and only you… and there is no finish line.

Hopefully, these words help at least one of you.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

Of Curried monkeys…

Stardate: 22nd January, 2017

Hey all!

A number of you, having read our previous article (“What’s in your post-workout shake?“), expressed interest in seeing other moderately exotic but doable recipes you could try at home.

So here’s one, from this morning.

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The backstory:
Following @jaysmilezz’s workout this morning… I proposed a #smoothie challenge. “Pick a colour”, I told her. “I’ll make something healthy, delicious, and relevant to your goals… In that colour.”

She picked yellow.
Yellow of all things.
I mean… who picks yellow?!
Yellow foods have great anti-inflammatory effects… but they’re generally not what you think about chugging down in a smoothie.

Anyway… challenge accepted.

Our #smoothieoftheday? I call it a Curried Mango Monkey.

Ingredients:

  • Ginger
  • Curry
  • Fresh Mint
  • Coconut milk
  • Whey protein
  • Nutmeg
  • Frozen mango
  • (Optional: Low caloric sweetener of choice, to taste.)
  • (Optional: a pinch of cayenne pepper.)
Now… this was fucking delicious. Perplexingly delicious layers of atypical flavours.
But, ‘healthy’?
Let’s dissect that claim.
Curry:
‘Curry powder’, is actually a blend of several spices. Depending on the region of acquisition, those ingredients can be turmeric, coriander, cardamom, cumin, sweet basil… with sexy additions like fennel seeds, ginger, and cinnamon… each of which has health benefits on to itself.
Curcumin (the active ingredient in turmeric, which gives it [and curry] that rich yellow/orange colour) has been shown to have CRAZY antioxidant and anti-inflammatory properties. We’re talking reduced joint pain, reduced plaque build-up in arteries… and SO many other potential applications. And this is just ONE component of curry powder. I hate the word superfood… but, were I one to toss it around, I’d definitely include curry under that umbrella.
Mango:
Mango is LOADED with antioxidants, which may have cancer preventative/fighting effects. Some of these include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. Its enzymes can positively impact digestive health. Mango may also clear the skin up, as well as positively impact your sex life.

Yes.
Clean, clear skin.
And sex.
Win.

Mint:
Mint is delicious.
The end.
No, but seriously, its amazing flavour aside… mint can positively impact digestion, reduce nausea and headaches, improve mood and perceived energy levels, as well as positively impact alertness. Due to it germicidal and antibacterial properties, it has been shown to improve oral health, as well as skin health. Its enzymes are also being researched for their cancer-fighting potential.
Also… did I mention how fucking delicious it is?
Shit.
(NB: We discussed the health benefits of whey protein, coconut milk, ginger, nutmeg, as well as the neutrality of non-caloric sweeteners in our previous article.)
So… how does the Curried Mango Monkey stack up?
To re-cap:
Low in calories… A moderate amount of fibre… High in protein… Moderate in health-promoting fatty acids… Loaded with potentially amazing, naturally occurring, phytochemicals.

Let me know what you think, in the comment section below. 😉

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

6 months to live

Stardate: 16th January, 2017

“Ask him”, a woman’s voice said.
“Excuse me sir”, I heard a boy say. “Are you a trainer? Can you train us?”

I smiled, angling my head in the direction of those voices. A mother. Her three young boys. It was June of 2016… in a random carpark… at a random mid-morning hour.

“I have cancer”, the mother informed me. “I’ve been given 6 months to live. I’m going to beat it though. So, I’m going to hire you for 12 months.”

On July 7th, I pulled in to her driveway. Off and on for months, we trained hard. 6 months passed. She was still alive.

Last week, during month number 7, she messaged me. “I have bad news. The cancer’s spread to my bones. I am in SO much pain.”

She didn’t respond to any of my follow up messages. Her doctor had basically told her to say her goodbyes. I thought… Christ… that our last conversation, would be our last conversation.

Stage 3 cervical cancer.
Stage 3 lung cancer.
Silently, I stalked her social media… vicariously experiencing the days through her eyes.

This morning… Monday, 16th of January, she showed up at my door in workout gear.

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“I don’t know if this makes sense”, she said.

She’d given up.

I haven’t.

To date, she hasn’t documented her fitness journey.
Today, I’m sharing a snippet… without revealing her name or face.
Hopefully, your kind outpouring will encourage her to do the same.

…to know that she’s supported, loved, and admired.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net