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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:

#bootcamp tonight..

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


@serenawalker Not poolsharking #girlsWhoLift

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

@serenawalker #girlsWhoLift #metabolicConditioning

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

#bootcamp yuh r******.

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

#bootcamp ..the love connection

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

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

Gluten-free does not mean “Healthy”. Stop me if you heard this one.

Please repeat after me:

“Gluten-free does not mean healthy.”

“Gluten-free does not mean healthy.”


“After all, cyanide and bleach are gluten-free… but you’d never see me swapping my current beverage intake for either.” – Lucinda Robinson



With that out of the way…

Stardate: 27th June 2014

Hi all!

Today’s rant isn’t a crack at gluten-intolerance. I need to put that out there first, so we aren’t misunderstood. My niece, who is four years old, suffers from a pretty severe gluten allergy. Me, personally, I cannot digest the stuff… It wrecks me. So, I’d never make light of the issue.

That said, I do have a massive pet peeve… and it revolves around the unscrupulous marketers of products.

In a nutshell:

Beware of fitness marketing jargon. It is often MISUSED to sell products. Not to protect consumers. Not to help educate consumers. NO… the bottom line is sales. That’s understandable, it is business after all. And, it would be ok if the average consumer read more than just the catch-phrases. But, this is not the case… ergo this rant.

Over the past few weeks, some clients of mine clued me in to a scam going on in their office. There’s a guy who comes by, selling cupcakes that he makes himself. Respectable, right? He sells out EVERY SINGLE DAY. Mind you, most of the girls in the office are on (and failing at) one type of weight-loss plan or the other.

So, how does he make his sales?

He says: These are gluten-free!

Here’s an actual conversation sent to me by one of my clients:

Chick: “The cupcake guy is here. He has a huge selection of stuff. What kind do you want?”

Client: “It isn’t my cheat day yet. Wait… How are you ordering cupcakes every day? Aren’t you on a diet?”

Chick: “Yea. It’s ok. They’re gluten-free. They’re healthy. So you and I can eat them.”

Client: “…”

/baffled look

You’d be surprised how many times per day I come across discussions like these. Some of you, much like the chick in the above dialogue, may not have even spotted what’s wrong with this discourse.

Briefly: A gluten-free cupcake, is still a cupcake. It’s still high in sugar, fat, starch, and all of the delicious little bits that make it cupcake-y.

The drawn out version: For gluten-free products to match the consistency of grain-inclusive products, manufacturers normally start with multiple, fiber-free, powdered starches. It may be rice starch. It may be potato starch… or what have you. To this, they slip in a ton of additives to bind these flours in the absence of gluten. Now, I’m not saying that the additives are a problem. However, when you take a snack treat that is already high glycemic (ie fattening), and build it around pure starch, you’re bumping the fattening power exponentially.

Add in the fact that the consumer now believes that what they’re consuming is healthy-promoting, and thus ok to consume in greater amounts, we’ve got a super cluster fuck.

…excuse my french.

And, this has been the case with other sexy health words.

Remember ‘fat-free’? Where fat was removed from foods, and replaced with sugar and high-fructose corn syrup?

Do you remember seeing ‘cholesterol free’ on your fruit roll-ups? (As if the absence of cholesterol negated the fact that your ‘snack’ contained nothing but sugar, syrups, and dyes?)


Fucking unscrupulous.


Yours in fitness,
-Corey “Narkissos” Springer