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.


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.


  • 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 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 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.

Clean, clear skin.
And sex.

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?
(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

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.


“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

What’s in your post-workout smoothie?

Stardate: 15th January, 2017

What’s in your post-workout shake?


A lot of people find the planning and execution of this meal confusing: an exercise unto itself, taken to extremes.

Either, their shakes:

  • nutritionally, are akin to a sugar-laden milkshake
  • are only protein powder
  • are only fruit and ‘super foods’ (mostly sugar, plus sugar, plus a hard-to-pronounce additive)
  • are a smorgasboard of foods considered ‘healthy’, that taste HORRIBLE (and digest equally horribly) in combination, and are thus not a sustainable meal.

Your postworkout smoothie should provide the substrates necessary to facilitate the shift into recovery mode. It should provide adequate protein, some fatty acids, and (depending on your goals, and diet over the course of the day) some carbohydrate. My personal preference as well, is some fibre. Additionally, it should not take your over your daily caloric allotment. Neither should it cause gastric distress (- the latter being a heavily neglected point, as many people believe that farting away their lives after a shake is just part of the process. It isn’t. Shouldn’t be rather).

Personally, I believe every ingredient should have a purpose.

Take @jaysmilezz’s smoothie this morning as an example.

1. whey protein
…rich in Branch Chain Amino Acids, particularly Leucine, which promote muscle growth. It may help to reduce systemic inflammation, and aide in inflammatory conditions such as IBS.

2. natural peanut butter
…contains healthy fats, some protein, fibre, antioxidants, and it’s effing delicious.

3. hemp seeds
…excellent source of healthy fats, some protein, may help to balance our hormonal profile… and adds great texture.

4. oatmeal
…rich in antioxidants, and fiber. May help to lower cholesterol.

5. flax meal
…high in fibre, low in carbohydrates, may improve the condition of skin and hair. Also, may help with post-meal satiety.

6. kale
…PACKED with micronutrients. Honestly, this space isn’t big enough to delve into this nutritional powerhouse.

7. sunflower seeds
…rich in bone-strengthening nutrients such as calcium, magnesium, and copper… as well as selenium and numerous phytochemicals. Sunflower seeds may improve mood, as well as thyroid health.

8. coconut milk
…great source of lauric acid, which is both antibacterial and antiviral in effects. This fatty acid may also improve cholesterol levels, and be cardioprotective.

9. ginger
…helps with digestion, and eases gastric distress. Additionally, it may help reduce exercise-related muscle soreness.

10. nutmeg
…may improve cognitive function, reduce insomnia, aide digestion, increase immune system function, and aide in detoxification of the body. Also, it’s sexy and delicious. Believe that.

11. vanilla extract
…antioxidative and anti-inflammatory activity. Also, tastes effing amazing.

12. non-caloric sweetener and angostura bitters (optional)
…These are optional ingredients. I like them, because bitters (- namely the main ingredient: gentian) can aide in digestion. The multiple herbs and spices therein can also have very positive effects (- AND, they add an amazing flavour profile). The major drawback however, is that it is infused with ethanol. So, it may not be suitable for people who are restricting alcohol and ’empty’ calories. Additionally, non-caloric sweeteners are a matter of preference. Many theorists disagree on the ‘healthiness’ of their addition. But they serve our purpose in moderation.


We’ve tonnes more easy recipes over at too.

Check ’em out.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

11 things worth reading ~ June 3rd

Hey all… How has your week been thus far? By the time you’re reading this, I may already have passed out… exhausted from today’s workout.

As being asleep kinda makes the whole typing at the computer thing impossible, I thought that I’d leave you with some interesting tidbits to peruse. 🙂

First off, for my foodies out there: Some recipes!

Banana Protein bread ~

Sundried Tomato & Basil Turkey Burgers

Rosemary & Honey Chicken With Roast Vegetables –

Cauliflower Protein Bread

Amaretto Darkness Protein Truffles

Turkey Bolognese –

Moroccan Fruity Steak Burgers –

Apple Cider Marinated Pork & Balsamic Onion Rings –

Italian Beef Stew –

Some inspiring tidbits:
Being Realistic is the most common road to Mediocrity –

Some supplement tidbits you guys might also like:
6 Reasons to Add Coconut Oil to Your Diet

p.s. If you like these posts as much as I do, or have any questions related to them, feel free to log in to and post in reply. 🙂

Have a great week all!

Yours in fitness,
C. Narkissos Springer

Nark’s Coconut & Raisin Oatmeal Cookies!

NarkSide: September 16th 2011

Hey all! It’s September 16th… 7 days before my birthday. September, for me, is my ‘peak month’: i.e. the month where I push myself extra hard to be in peak form, so I can celebrate my birthday in my best shape ever. As such, my diet gets extra tight at this time.

If you guys have been following my “Dieting should never be boring” series, you’ll know that ‘tight’, for me, doesn’t equate to ‘tasteless’.

I thought I’d show you how I get a ‘sweet treat’ in on night’s like tonight when I’m craving something of the sort. Here goes!!!


  • 6 packets of splenda (or the equivalent in stevia OR 1/2 cup honey)
  • 1 cup raisins
  • 1/2 cup dried coconut
  • 1/2 cup rum
  • 1/2 cup quick oatmeal
  • 1/2 cup multigrain flour (rye, cracked wheat, corn grits, barley flakes,
    rolled oats, rye malt, sesame seeds, millet)
  • 1 cup vanilla protein powder (Or plain if you prefer a milder taste)
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 cup apple juice
  • Water (as needed to achieve correct consistency)
  • Pam Cooking spray
  • 1 sexy toothpick


  • Add rum to raisins… and allow the raisins to soak (covered, and
    refrigerated) overnight.


  1. Drain the Raisins, and save the fluid for later use.
  2. Add all dry ingredients to a bowl and stir evenly.
  3. To the dry ingredients add apple juice, the rum-flavored fluid from the
    raisins. Stir until evenly mixed. (NB: If the mixture isn’t moist
    enough, add just enough water to achieve the desired consistency.
  4. Cover the mixture, and let it sit for 20 minutes.
  5. Fold in the raisins by hand, until they are just about evenly distributed.
  6. Next, grease a flat baking pan with cooking spray.
  7. Using a spoon, start dropping the cookie dough onto the baking pan.
  8. Pre-heat oven to 350 degrees.
  9. Place baking pan into oven, and bake cookies at 350 degrees for 15 minutes.
  10. When the 15 minute timer goes off, poke the middle of one of the cookies
    with a toothpick to assess doneness. The toothpick should come out clean. (NB: should it not be clean, turn the oven off and let the cookies sit in the
    still-hot oven for 5 minutes more).
  11. Let cookies cool for 10 minutes before removing from baking pan.
  12. Stuff yourself without losing your abs. 😀

And Happy Birthday to all of your Libras and Virgos out there!

-Corey “Narkissos” Springer
Owner of:
“The NarkSide” Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel