bikini body

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:

The Day after Crop-Over: Our Road to Recovery

Stardate: 4th August 2015
Yesterday, having followed my 14-days-until-cropover-fat-loss-diet, you looked and felt spectacular.

Today however? You feel like shit.
You may take the day off. You may be considering asking your doctor for the entire week off.
You ‘just… need… to… make… it… through… a… couple… more… fetes” after all.


“Just… one… more… fete.”- img src:

The last thing on your mind right now is fitness.

Exercise, right now – in your mind, is a four-letter word: The most filthy of four-letter cusswords to boot.
And, rightfully so.
I mean, the last thing you want is burpees in your tail. *sic*

*resists urge to vomit*

I’ve been there.
I *am* there, right now friends.
And, I’m here to guide you right back on track.

Step 1 – Rehydrate
Really, in a utopia – whilst partying, we’d drink one glass of water for every alcoholic beverage consumed. This would make avoiding dehydration much easier. The reality is however, nobody does that. My go-to here is coconut water. It’s electrolyte content makes it superior to plain water for post-partying rehydration. Grab two gallons. Keep it cool. You’re welcome.

Step 2 – Eliminate toxins; replenish depleted stores.
The process of alcohol metabolism is pretty straight-forward. It is [blah-blah-blah, science-science-science]. Ok, that said: Let’s get to what you REALLY need to know.
Alcohol metabolism leaves the body depleted of b-vitamins. It depletes the body of antioxidants, like glutathione  (- placing the human organism under greater oxidative stress). And, most importantly, it leaves behind a great volume of the very toxic compound acetaldehyde (- which the body then has to metabolise and eliminate). Acetaldehyde is a beast of toxin. It compromises brain function, damages the membranes of red blood cells (and a host of other deleterious shit).
More importantly, to us partiers: It is the compound that makes you feel hungover.

To address all of the above, trying adding the following to post-binge-day recovery cocktail:

  • a b-complex vitamin
  • vitamin C
  • N-acetyl cysteine

Step 3 – Give your digestive tract a rest.
Here’s a little known fact: Drinking decreases the body’s lipase enzyme output. Lipase is the enzyme necessary for the metabolism of fats. Why does this matter? Well, most ‘hangover cures’ are greasy high-fat foods. What people who use hangover cures don’t tell you however, is that they tend to lead to diarrhea. Yes, they feel ‘better’, because they’re replacing some of the sodium (i.e. table salt) excreted the night before via sweat and urine. However, they feel worse… because now their stomach is wrecked.

Me personally? I hydrate through-out the day following a night out. If my blood sugar feels low, I have a light protein with fruit. Generally though, I just fast til the afternoon. Then I have a moderate workout, and a meal. By then, everything’s pretty stable.
While on the topic of working out though:

Step 4 – Workout!
I never skip the gym after a night out. Neither should you. I’m not saying to attempt the most hardcore workout known to man. I am however saying: GET MOVING!
As cliche as this may sound: Exercise may help you sweat out the accrued toxins.

Whatever you do, avoid sitting around waiting to feel better. We’ve still got one more fete.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados