General Fitness

Advice the average Joe can take to heart and apply relatively easily.

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.

às̩e̩

CurlyhairedVeggie

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…

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The 3 Keys to Fat-loss Success

Stardate: 2nd May, 2019.

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Hi, friends.

So… in my last article… I revealed a SUPER SECRET extra magical hack I use to get into killer shape.

Admittedly, what I’d like to talk to you today is clickbait by comparison. Really, it isn’t about fat-loss specifically. But, rather, about 3 tips for success in anything you undertake… period; including fat-loss.

Any.

Thing.

You.

Under.

Take.

…including fat-loss.

What I’m talking about, in a nutshell…

  1. Be consistently true to yourself… whoever (s)he happens to be at present.
  2. Be willing and ready to allow yourself to adapt, always.
  3. Be persistent: persevere.

No brainers, right?

Cliché brain farts, aye?

Let’s dig a bit deeper, fam.

  1. Be consistently true to yourself, regardless.

“To thine own self be true” –  William Shakespeare

Across the centuries, humans have to repeated countless interations of this saying. Indeed, in the modern era, ‘authenticity’ sells. Think about the influencers you follow, and the brands you purchase. We gravitate towards spokespeople who are unapologetically themselves. Somewhere in the middle of the melee however, we – the consumer – have forgotten how to do the same thing we crave. We mimic the people who seem to be manifesting outcomes we want to replicate, oftentimes doing so in opposition of our innate personality traits. Psychology theorists call this the invented self.

It is a fabrication… and an invitation to fail. And, it’s one of the reasons we fail, repeatedly.

My successes have all been because I analysed and found a way to be okay with whoever I was at that time.

For example, my first business model: I was going through a bad time emotionally. I was brilliant, but a bitter asshole. My first business built on that aloofness. It was snarky, science-based, informed, horribly ecletic, but unapologetic. It thrived.

As I healed as a person, my following business model was base around being family-oriented, accepting, and inclusive. It thrived too.

Presently, I’m a troll and a cuss-bird. My current business iteration is based on having as much fucking fun as possible. I regularly prank my clients, while motivating and supporting them towards theirs goals… but I have SO MUCH fucking fun. Did I mention that it’s thrived also?

This precept has worked in love-relationships as well. Check out the ‘five love languages’ some time.

But what does this have to do with fat-loss?

It’s pretty much the same shit.

When we copy formulae that fail to take our personal traits and triggers into account, we fail.

For me, as many of you would know, I’ve practised intermittent fasting and keto dieting for a LONG ASS TIME – at least a decade right now. But it wasn’t always that way. The decade that preceded that, I did basically every style of dieting under the sun… and they all worked, until they no longer worked. Whether the change was due to  endocrine changes, or cognitive changes… or what have you, eventually my dieting styles stopped working. They stopped being applicable. The person I was at the the time, was different… so I had to be true to that person and find another way.

I had to…

…adapt.

 

2. Adapt.

  • Growth is Change.
  • Change is growth.
  • Recognising change is growth too.
  • So is recognising the need to change, and allowing oneself to.

We usually fail on 2 out of 4 of these at any given time during fitness, love, and entrepreneurial pursuits equivalently.

And, it’s understandable: once you’ve gone through all that effort to discover your authentic self, and manifest a process that works for that self… it’s so fucking unfair that we need to make adjustments, isn’t it?

…cept, you do so at school to succeed.
…You do so at work, to succeed.

Why the fuck wouldn’t you allow yourself to adapt to succeed elsewhere?

Why? Because it’s easier to do it when we’re being forced to (by someone else). See our initial point:

2. Be willing and ready to allow yourself to adapt, always.

Yes, it’s hard and unfair to have to kick your own ass. But… life is hard and unfair; harder and more unfair when we are inflexible personalities, unwilling to recognise the need to change and/or the process of change we need to undertake.

“Being flexible with who you are is okay. It is not denying or disrespecting who you are. People are often too rigid about how they are and stick with the comfortable and familiar. Adapting to a situation can make you more true to yourself in some circumstances.” – William Fleeson (psychologist)

Will you let yourself be great?

 

(“Yes!”)

3. Persevere

persevere
[pəːsɪˈvɪə]

VERB
perseveres (third person present) · persevered (past tense) · persevered (past participle) · persevering (present participle)

DEFINITION:
To continue in a course of action even in the face of difficulty or with little or no indication of success.

Persist and persevere. Sounds like that cliche shit our parents like to throw around.
And… it is.
That doesn’t mean it’s wrong though.
Because… it isn’t.
At least, not in the right circumstances.
Persisting with negative habits? No. That’s a fail.
Persisting in the face of a deadend relationship or job? Also a fail.
Persisting with stuff that doesn’t make sense? Garbage!
However, persevering atop a tsunami constituted of our two precending fronts (- trueness to self and adaptability – )? MONSTROUS WIN!
Whether it be by finding out  your partner’s love language, and adhering to it… or figuring out whether carbs work for you (- via improving performance and cognition), or don’t, whether fasting works for you or doesn’t, whether you can adhere to long boring cardio each day, or thrive on HIIT – or what have you: showing up, and applying yourself ties it ALL together.
And, here ends our fitness reading.
You’re welcome. (lol)
To re-cap:
  1. Whoever you are, in that moment, is fine. Work on that person, but accept them as well… and, equally importantly, work with that person. Find a way forward that respects that person.
  2. Recognise that you won’t be that person forever. Recognise the stranger in the mirror when they show up. Say hi. And be ready to find a way forward with that person, for that person.
  3. When you find something that works… show up, invest in it, in yourself: apply yourself wholly.

Let yourself be great.

àṣẹ

 

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net/forum

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.

18
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:

On the 12th Pound of Christmas… NSFW

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

o-SANTA-FAT-570

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