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The 3 Keys to Fat-loss Success

Stardate: 2nd May, 2019.


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.






…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…



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?



3. Persevere


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

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.



Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

Super Secret Fat-loss Jutsu

Stardate: 4th June, 2018.


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:



Gully Movements. Photo by Kerry MacMaster Photography.



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?


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.


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.


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.

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.




Yours in fitness,
– Corey Springer
Apollo Fitness Barbados


p.s. things to try:

I don’t want to get ‘Too Big’.

Stardate: 26th November, 2016

A young lady walks in to my studio for the first time. She looks shy. Skin-tight leggings,  a form-fitting – bust-accenting top. In any other setting, she would’ve been the most confident person in the room.

Here though – surrounded by sweating, heaving, radiant coils of muscular humanity… she feels out of place.

Immediately, her walls go up: “I just want to tone. I can’t [*inserts list of things she hasn’t tried, and can’t possible fathom wanting to try*]. I don’t want to get ‘too big’.”

I. Don’t. Want. To. Get. Too. Big.


This is a common one-liner… an immediate handicap many women apply to their journey in to the world of fitness; colouring their course with “can’t”… failing to realise several things:

  • Female Bodybuilders train for a decade or more to look ‘huge’ (- and, really, ‘huge’ is relative… as many of them are still tens of pounds, and several inches smaller than the average non-exercising female).
  • Getting huge doesn’t happen by accident. It takes voluminous, consistent workouts, a consistent caloric surplus (of specific macronutrients, to boot).
  • It takes good genetics.
  • For many, it takes drugs. Let’s be real.

Getting ‘too big’, is difficult for the average guy. So, honestly, it shouldn’t even be a talking point for the average female… No offense intended.

“I couldn’t train with you. Your clients train too heavy!”

‘Heavy’ is exactly the type of training you *should* do as a female. No… it won’t get you ‘too big’. Big requires moderate-to-heavy training PLUS volume… PLUS all of the other stuff mentioned above.

What heavy training *will* do though, is force adaptation: Stronger bones; Stronger muscles; stronger connective tissue; higher body awareness.

Think about the strongest female athletes. With the exception of some olympic and power lifters, and maybe throwers (who tend to consume calories to surplus),  the stronger athletes are the leanest. Sprinters. Gymnasts. Rock climbing enthusiasts. Crossfitters. Common theme?


But, don’t take my word for it.
Check out some of the ladies on my roster:

View this post on Instagram

#bootcamp tonight..

A post shared by Corey Narkissos Springer (@narkside) on


View this post on Instagram

#bootcamp yuh r******.

A post shared by Corey Narkissos Springer (@narkside) on

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#bootcamp ..the love connection

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You get the picture.

Lift heavy shit!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

50 years of Marriage.

Stardate: 29th June 2014

Sitting beside my grandparents, who are renewing their wedding vows… to celebrate their 50th year of marriage. The pastor said ‘you may kiss the bride’, and my grandfather started kissing her as if he’d never kissed her before. Twice. Three times. Five times… to the shock & amazement of the congregation.

50 years… and still as in love as day 1.

In the same instance, the pastor informs us that Barbados ranks 10th in THE WORLD in divorces… w/ the instance increasing exponentially the longer a couple have been together. These two proudly defy those statistics.

So much to learn here. So much…

Things like:

– Hard work: My grandfather retired at close to 70. When he came home, his body immediately started to break down because, for the first time in his life, he was sedentary. He started doing a lot of outdoor work, and that was reversed. My grandmother, to this day, does a lot of walking and gardening

– Living a life devoid of spite, and malicious element: These two are the sweetest people I’ve ever met. Yesterday at the their renewal celebration, loads of people said the same thing. “Godmother/Grandparents to many”. I’m guessing that it’s true that happy people live longer.

– Sensible eating: That’s always been a factor in our home… particularly since my great-grandmother, who lived with us for many years, was diabetic, obese, and bed-ridden. really was a wake-up call.

– Spiritual grounding: My grandmother, ironically, was the spiritual head of our home. Our leanings, life-views, et al followed her belief structure and example. There were/are a lot of things that were never allowed footing in her home, and she managed that without prejudice… always with a spirit of tolerance. I don’t know how… but she did it.

– Each other: They are the most playful couple I know. Even in silence, they have each other.



Yours in fitness,
-Corey “Narkissos” Springer