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?


Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

BootCamp, or nah?

Stardate: July 11th 2015

Hi all.


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?


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

Boot camp
  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’.


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

Don’t be a gym douche. Take a yoga class!

Stardate: 24th July 2014

Them: “What should I take to look like you?”
me: “Take a yoga class.”
Them: “wtf dude? This is a SERIOUS question!!”

…I’m always serious.

Stretching and emphasizing impeccable posture are two of the most important things one should focus on, to support weight-training, fitness, and aesthetic development.

This post, by the way, is aimed at you:
-Guys with the too-big chest, forward-sloping shoulders, who walk around as if their back is so wide that their arms can’t go down (when, in reality, there’s no muscle there at all).
– Chicks who walk as if they’re swinging humongous legs around a 5lb vagina… when, in reality, their legs are tiny and lacking any semblance of tone.

Stop it. Stretch more. Focus on the upper back muscles… you know, the ones you can’t see or think you can’t show of in the club… the ones that help to maintain posture pulling the shoulder blades back without conscious effort on your part (were they firing optimally).

I recently had a discussion with highly-ranked Olympic lifter… who said that they never do direct bicep work, because (they believe) doing so will result in an inability to lock the arms out completely. She referenced the average gym guy, who walks around with his arms slightly bent at all time, because he works his arms so much. I pointed out a couple things to her:

– My arms are 2-4″ bigger than the average gym guy
– I don’t have that problem

I also pointed out that the reason that Olympic lifters have hypermobility isn’t their lack of direct bicep work… it is due to the extreme stretch position of their primary lifts. e.g. the snatch, which requires developing hypermobile wrists and biceps.

I also pointed out that the reason why I don’t suffer from ‘gym-guy syndrome’ is the same: extreme stretching… Either via the lifts I undertake, or active daily stretching and re-alignment.

Which brings me back to the core point: Stretch more.

Don’t be a gym douche.

Yours in fitness,
-Corey “Narkissos” Springer

Bootyful Buns and tight, lean thighs in 8 weeks!

Bootyful Buns and tight, lean thighs in 8 weeks!
-or your money back!

by Corey Springer

NarkSide: November 7
th 2009

Hello all.

Over the months I’ve received a lot of your questions regarding building the perfect pair of buns. You know the type I’m referring to: The stop-and-stare-and-forget-to-breathe-as-she-passes-by type of butt. Well… your wait is over! Your journey towards a perfect butt starts today!

Just about anybody can benefit from stronger, sexier buns. From the functional perspective, strong buns can prevent back pain… an affliction which 75% of society suffers from.

In this article, I’m going to lay out one of my MOST effective booty-shaping work-outs from start to finish. All you’ve got to do is follow it to the letter… 3 times per week, for 8 weeks. That’s it.

A tip: Take a day of rest in between each work-out. You’ll need it.

Exercise 1: The glute bridge



You guys may remember this exercise, as I introduced it a previous article: “Narkissos resurrects the dead(-lift)”. In this article however, we’ll be using this exercise as our primary warm-up. By directly targeting the glutes, via this exercise, we ensure that they’ll be firing correctly during our work-out.

Target: 2 sets of 15-20 repetitions.

Rest between sets:
30 seconds

Tips and tricks: Pause for two seconds at the point of peak contraction… and then release slowly, lowering yourself back to the start position. Upon reaching the starting position, don’t pause… immediately return to the end position for a peak hold.

I’ve got to warn you… This. Will. BURN!

Your hamstrings should be slightly taxed as well if you’ve done this correctly.

Exercise 2: The plie squat



Ah… the plie squat. We’ll be using this exercise as our secondary warm-up.

This exercise? This exercise is an inner-thigh KILLER!

Say good-bye to THAT problem area!

2 sets of 20 repetitions.

Rest between sets:
30 seconds

Tips and tricks: Pause for two seconds at the point of max stretch… and then slowly return to start position. Upon reaching the starting position, don’t pause… immediately return to the deep squat position for a peak hold.

Searing pain.

Loads of it!

Exercise 3: The dumbbell front squat



With our warm-ups completed, now we get to the REAL meat of the session. This may be an unfamiliar move for many of you, but this brute here is one of my all-time favourites. Why do I prefer this movement to the standard barbell squat? Well because the weight is held in front of you, your center of gravity shifts… imbuing the exercise with a frontal-thigh-specific focus.

The short story? This exercise addresses the entire frontal thigh, including the area just above the knee… which is a problem area for a number of women. Flabby thighs be gone!!!

Target: 3 sets of 15 repetitions.

Rest between sets:
30-60 seconds

Exercise 4: The leg-press – Feet positioned high on platform.



Everybody’s seen the standard leg-press. This variation however, specifically targets the butt and hamstrings ( – the rear of the thigh – ). How does it do that? Well, it’s like the exercise which precedes it… but in reverse: By placing the feet high on the platform, the center of gravity is shifted rearwards… thus the exercise becomes posterior-specific.

Target: 3 sets of 20 repetitions.

Rest between sets:
30-60 seconds

Tips and tricks: Due to the position of your feet, you’ll need to push through your heels. To ensure that your heels remained grounded, a trick I use with clients is to have them curl their toes towards their instep. This ensures that the heel remains in contact with the platform through out.

Exercise 5: The Bulgarian Split-Squat



Wicked… I know!

Because of that, I’m not going to tweak this movement at all. It’s brutal enough as is!

Target: 2 sets of 10 repetitions (each leg) per set.

Rest between sets:
15 seconds (i.e. enough time to switch legs)

Exercise 6: Good-Mornings



Target: 2 sets of 15 repetitions

Rest between sets:
30-60 seconds.

Execution: Begin this lift by resting a barbell across your shoulders. Pinch the shoulder blades together slightly to assist in keeping the bar in place. My preferred stance for this lift is about shoulder-width stance. Exhale… and slowly bend forward at the hips ( – all the while inhaling -) until your torso is just about parallel to the floor. At this point, your lungs should be full of air… thus supporting core stability. Slowly return to the fully upright position, all the while clenching your butt muscles.

Exercise 7: Dumbbell Stiff-leg Deadlifts




Target: 2 sets of 15 repetitions

Rest between sets:
30-60 seconds.

Execution: Again, my preferred stance for this lift is approximately shoulder-width. Grab two dumbbells using a neutral grip (i.e. palms facing body). With a very slight end in the knees, slowly bend forward at the hips… lowering the dumbbells until you feel an intense stretch in your hamstrings and/or butt ( – whichever comes first -). Slowly return to the fully upright position, all the while clenching your butt muscles.

Exercise 8: Unilateral hip extension static hold

Peak Contraction:

Most of you are accustomed to seeing women in the gym executing this exercise for endless repetitions… never really achieving much of anything. I’m not going to let you waste your time here… so we’re going to do something atypical. We’re going to do just 2 repetitions of this exercise on each leg. That’s right… just two! There’s a catch though. I want you to hold the peak contraction until your legs shake uncontrollably. Deal? Let’s get cracking then!

Target: 2 sets of 2 repetitions (on each leg)

Rest between sets:
30-60 seconds.

Tips and Tricks: Each repetition should be held for 20-30 seconds. Try to breathe normally through-out. Do NOT get tempted to hold your breath.

Exercise 9: Kneeling Lateral Hip Abduction



Target: 2 sets of 20 repetitions (each leg) per set.

Rest between sets:
15 seconds (i.e. enough time to switch legs)

Exercise 10: Standing Hip Abduction



Target: 2 sets of 20 repetitions (each leg) per set.

Rest between sets:
15 seconds (i.e. enough time to switch legs)

And that’s a wrap!

Remember… three times per week ( – every other day -) for 8 weeks.

You can do it!


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