cardio

Fitness: The Power of Words

This morning… I awoke with an overwhelming spirit of “can’t”.

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Stardate: 21st February, 2016

Hi.

Some of you know me: Corey Springer; that insane fitness guy from St. George – “I mean… did you SEE what he made those people do with those tires? Oh hell, are they about to push trucks?!!” – That guy.

Some of you are clients of mine… and aware of my super-long work days: 7-12 one-hour long Personal Training (PT) slots per day, plus 3 hour-long bootcamps per week, plus a couple hours per day of administration and cleaning/upkeep.

Some of you, just see the end product.

Both groups of you miss two things, that I plan on sharing with you today.

And they are:

  1. Despite appearances, I struggle with my own personal fitness… daily!
  2. Sometimes, despite my best intentions, I fail.

Today, I’d like to talk to you about not failing.

Today, I woke with a spirit of “can’t”. For whatever reason, I missed several workouts this week. To accommodate, I’d thrown in some sessions on the days I had bootcamp. So, needless to say, by the end of those days, I was pretty fried mentally and emotionally. Friday and Saturday were like that. Today, Sunday, after my first client – I had absolutely no interest in doing anything exercise-related.

A glass of wine maybe. Some cuddle-time with my daughter and pups, maybe. The cardio I was supposed to do? Hell no.

“I can’t. I am not able.” – These are the words I’d told myself over and over, from the time my alarm went off at 4 a.m… conditioning myself to a day of failure.

And, I would have failed… had I not walked past the mirror and caught a glimpse of the sloped-shouldered, dejected guy there.

It was me… but it wasn’t. The weight of my words bore down on my frame, contorting me into someone unrecognisable. Someone who I, in that moment, no longer wanted to be.

I grabbed my bike. I grabbed my gear. I whispered to myself: “I can.” And, I hurried out through the door. In my haste, I even forgot my water.

2 kilometres in – “OH MY GOD! My legs are burning. How am I going to get home?!”

4.4 kilometres in – “This isn’t so bad. But how am I going to get home?”

7 kilometres in – “My lips! Oh God! I’m parched! But, I’m making it! Why is there so much broken glass on the road? Will I get a flat tire? Is that RAIN I smell?!”

8.9 kilometres in – “I can do this. I can.”

10.94 kilometres – As I live at the top of a hill, I had to sprint the last 50 metres. My lungs were shot. My legs were shot. My legs were shot. Did I mention that my legs were shot?

 

…but I made it.

I wouldn’t have, if I hadn’t fed my subconscious different words.

You may have rolled your eyes at this point, if you haven’t done so multiple times before now. I get it. I truly do.

I don’t look like someone who’d understand your struggle. I’m not the fat teen I was (- the fat teen that hardly anyone remembers as being so, because my current persona is so overpoweringly-Mr.-fitness). I’m not the heavily medicated asthmatic teen I used to be.

I’m also not the 20 years old, with no responsibilities.

I’m you: mid-30s, a full time business (-three really); a wife, a daughter, two dogs, and bills that need to be paid every month.

I am your body issues, your deadlines, your logic. All of those things affect my life, as they do yours.

And, like you… I am also my words.

So… Will YOU join me, in changing your defining phrase today?

You “can”.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

14-days-til-Crop-Over Fat-Loss Diet

Stardate: July 18th2015

Good morning all.

Barbados’ “Grand Kadooment” carnival is a mere two Mondays away. Many of you aren’t ready. I know. I see you. You’ve been trying, failing. Spinning your wheels. I know the struggle, friends. I’ve lived it.

It’s not too late though. We’ve got some tips and tricks to bring you down 5 to 15 pounds. Are you ready?

Okay. Here are the secrets. For the next 13 days, we’ll be eating like this:

  1. 10 calories per pound of bodyweight (9 calories per pound, if your waist is over 35 inches… as a large percentage of that weight will be fat; which burns very few calories at rest).

    For a 170 lb (fe)male, that’s 1530-1700 calories per day.

    You can opt to spread this out over 3 or 4 meals over the course of the day… five if you’ve the time, inclination, and/or usually have the urge to snack late at night.

  2. 0.75-1 gram of protein per pound of bodyweight.

    For the 170 lb (fe)male, that’s 128-170 grams of protein per day.

  3. Increase calories consumed from healthy fats to 20% of daily calories.

    For a 170 lb (fe)male, consuming 1530-1700 calories per day, that’s 34-38 grams of fat

  4. Restrict starchy carbs and sweets to 50 grams total… consumed immediately after exercise.
  5. All other calories? Allot that to green and cruciferous vegetables!!

  6. This may be a no-brainer but: EXERCISE DAILY GATDAMMIT!

    It doesn’t need to be anything over the top. I’d alternating between a high-intensity, short-duration exercise on one day, and a long-duration low-intensity exercise on the other.

    That could be as simple as 50 burpees on one day, and a 1 hour walk on the other day… alternating from day to day til Crop-Over.

    If you’re already moderately active, try adding a new activity for one or two additional days per week. Bootcamp is a good choice.

    < — See Previous Article, “BootCamp or Nah?” –>

  7. Increase water intake by 1.5 litres. Furthermore, pop in to the supermarket, and buy thirteen 1.5 litre bottles of water, so you have no excuses!

    Whatever you do, DON’T restrict your water intake. A lot of people are still of the opinion that drinking water makes you hold water, and feel bloated. It is actually the opposite.

  8. Keep an eye on your sodium intake (- we’re aiming at 2000-3500mg per day max). But DON’T make the mistakes of obsession over sodium… or cutting it out altogether.

    Many people make the mistake of cutting sodium, in the misplaced belief that it’ll help them shed weight on the long-term. Risk that, and you risk cramping up before you even dance to your first song.

  9. On day 14 (i.e. Kadooment day), stick as closely to the plan as laid out… Have your drinks, etc. But stay hydrated. It’ll make the day after WAY easier

Need further help pulling it all together?

Let’s get that flat stomach!

Oh! BTW!!! I’ve been negligent.
For this, I apologise.

I mean, seriously, how could I NOT share the biggest thing we’ve done this past summer with you?

BAM!!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

BootCamp, or nah?

Stardate: July 11th 2015

Hi all.

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So… as many of you would know, I operate some pretty brain-bending bootcamp classes. We get clients from all over the world; from all age groups and interests. It’s fun. It’s hard. But, did I mention, how fun it is?

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Before we get side tracked with the fun element, let me slip in a disclaimer:

Boot camp
noun
  1. a military training camp for new recruits, with strict discipline.

    • a short, intensive, and rigorous course of training.

Bootcamp is HARD. Yes, there are multiple levels of difficulty with each of my classes. Yes, there are multiple variations of each exercise, to accommodate (basically) all levels of fitness and/or injury. BUT… it. is. hard! Make no mistake about it. Often (- and because we don’t mask the difficulty in our pictures and videos on social media), people shy away from trying it for the first time, because ‘it looks too hard’.

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So how do you decide if bootcamp training is right for you? Let’s find out!

Bootcamp Benefits:

  • Accelerated fat-loss: If you’re already active, but you find that you’ve stagnated, the always-new stimuli (-and high intensity) inherent to bootcamp WILL put you back on the right path. And, while we’re on the top of new stimuli:
  • A good bootCamp is never boring: This is super-important for the average exerciser. So many people fall short of their ultimate health and aesthetic goals because of boredom. I mean, crap… how many months would you last doing the same thing, over, and over, and over? Me? I’d last 3 weeks. Trust me. I haven’t been on a treadmill in YEARS, for that reason. Bootcamps are my only form of cardio, outside of walking the dog, and sex.I’ve digressed however.
  • Community Support: A well-structured bootcamp is a family. It is the support system that many people lack in their lives. Where else in life will you find people who will celebrate you overcoming struggles, or hold your hand whilst you try to? Almost nowhere. Trust me.
  • Guilt-free introspection: BootCamps are competitive, but supportive. This balance allows one to push oneself, comparatively, against others… whilst objectively deciding what areas you need to improve on. It is a mirror that doesn’t scream back at you “you’re fat”.
  • It’s fun!!! – Where else can you push trucks, climb trees, swing from things, flip, cartwheel, crawl, jump, roll, and shamelessly get dirty? Seriously. BootCamps are SO much fun.

Don’t take my word for it though.

Try one today.

Here are a few videos from ours.

I challenge you to be successful.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

Why everyone should own a treadmill!

Why everyone should own a treadmill!
by Corey Springer

NarkSide: December 2009

Hey guys… Here we are, at the end of another year. We had a great run didn’t we? It’ll be Christmas in a short while and, as I was making out my own Christmas wish list, I thought I’d make a suggestion for the ultimate stocking stuffer: A treadmill.

“Um… What?”

You heard right. I’m going to get myself one… and I think you should as well. πŸ™‚

We’ve discussed the benefits of cardio to great lengths. Still, I know most of you blanch at the thought of waking up at an ungodly hour to road-walk or hit the gym for

cardio. There must be a solution though… right?

There is. It’s called “a treadmill”. πŸ™‚

I think having a piece of equipment at home is vital. But, let’s talk about the options for a minute:

  • Stairmasters/Stair-steppers cost too much (and they’re unsuitable for people just starting out, as they’re easily misused)
  • Stationary bikes are VERY uncomfortable (especially around the crotch area… You know what I’m talking about)
  • Rowing machines take up *way* too much space

Treadmills happen to be cost-effective, stable, easy to use, and especially safe for beginners. I mean, what could be more natural than walking?

4 reasons why I think everyone should have a treadmill:

1. You don’t have to worry about getting wet.

However, when you’re outside you do. Road-running/walking means exposure to the elements, as well as exposure to the exhaust fumes from vehicles.

Ew.

It also means having to deal with uneven gradients, too-hard surfaces, and sometimes wet and slippery surfaces.

Not cool.

2. You can control the pace

…and you can push yourself a bit harder than you would if you were on the road by yourself.

Admit it: How many times have you been out on the road literally dragging your feet behind you? For me, I’ve lost count of the number of times.

Truth-be-told, if I don’t have a running partner with me, my ‘run’ looks more like a jog. That’s the honest-to-God truth! On a treadmill however, you can’t automatically slow down when you get tired. The automated pace requires that you keep up… thus taking the work-out to a higher level of intensity.

And while we’re on the topic of intensity:

3. You have control over the level of intensity

“Up the incline!”
“Up the speed dammit!”
“Set it to a random program!”

Sorry… the cardio-addict in me came to the surface for a minute. πŸ™‚

*Breathes*
*Continues*

There are multiple ways via which the intensity of a work-out on the treadmill can be manipulated. Personally, I like to mess around with the inclines. I’ve found that higher inclines really target the butt and hamstrings (which, incidentally, are problem areas for most people)… Also, I’ve found lower inclines, coupled with longer strides, great for the muscles of the core.

Additionally, most treadmills offer you the option of programming in a pre-set work-out. These programs are great for interval training (and fat-burning)… Another benefit is that they allow for a warm-up and warm-down period, thus preventing injury.

And while we’re on the topic of injury prevention:


4.
You can prevent injuries

As previously mentioned, running outdoors means exposing oneself to uneven, and overly hard terrain. These conditions frequently hasten wear and tear of the joints. But that’s not all. Running outdoors also usually means dodging obstacles like potholes. The spontaneous changes in gait and other adaptations made to prevent falling are out of question for people who already have joint/motility issues… and also for the overweight.

On the flip side, the treadmill’s surface tends to be even… and a number of them are padded, thus reducing stress on the knees and ankles even further.

Let’s re-cap:

  • We can avoid getting wet.
  • We can eliminate the need to leave home at ungodly hours in order to get our cardio work-outs in.
  • We can prevent injuries
  • We can control the pace, incline, and duration… thus controlling the intensity.
  • We can burn fat and get lean and sexy.

I mean really… what are you waiting for?

Get yours today. πŸ™‚

– Corey “Narkissos” Springer
Owner of: “The NarkSide” Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.