What’s in your post-workout smoothie?

Stardate: 15th January, 2017

What’s in your post-workout shake?


A lot of people find the planning and execution of this meal confusing: an exercise unto itself, taken to extremes.

Either, their shakes:

  • nutritionally, are akin to a sugar-laden milkshake
  • are only protein powder
  • are only fruit and ‘super foods’ (mostly sugar, plus sugar, plus a hard-to-pronounce additive)
  • are a smorgasboard of foods considered ‘healthy’, that taste HORRIBLE (and digest equally horribly) in combination, and are thus not a sustainable meal.

Your postworkout smoothie should provide the substrates necessary to facilitate the shift into recovery mode. It should provide adequate protein, some fatty acids, and (depending on your goals, and diet over the course of the day) some carbohydrate. My personal preference as well, is some fibre. Additionally, it should not take your over your daily caloric allotment. Neither should it cause gastric distress (- the latter being a heavily neglected point, as many people believe that farting away their lives after a shake is just part of the process. It isn’t. Shouldn’t be rather).

Personally, I believe every ingredient should have a purpose.

Take @jaysmilezz’s smoothie this morning as an example.

1. whey protein
…rich in Branch Chain Amino Acids, particularly Leucine, which promote muscle growth. It may help to reduce systemic inflammation, and aide in inflammatory conditions such as IBS.

2. natural peanut butter
…contains healthy fats, some protein, fibre, antioxidants, and it’s effing delicious.

3. hemp seeds
…excellent source of healthy fats, some protein, may help to balance our hormonal profile… and adds great texture.

4. oatmeal
…rich in antioxidants, and fiber. May help to lower cholesterol.

5. flax meal
…high in fibre, low in carbohydrates, may improve the condition of skin and hair. Also, may help with post-meal satiety.

6. kale
…PACKED with micronutrients. Honestly, this space isn’t big enough to delve into this nutritional powerhouse.

7. sunflower seeds
…rich in bone-strengthening nutrients such as calcium, magnesium, and copper… as well as selenium and numerous phytochemicals. Sunflower seeds may improve mood, as well as thyroid health.

8. coconut milk
…great source of lauric acid, which is both antibacterial and antiviral in effects. This fatty acid may also improve cholesterol levels, and be cardioprotective.

9. ginger
…helps with digestion, and eases gastric distress. Additionally, it may help reduce exercise-related muscle soreness.

10. nutmeg
…may improve cognitive function, reduce insomnia, aide digestion, increase immune system function, and aide in detoxification of the body. Also, it’s sexy and delicious. Believe that.

11. vanilla extract
…antioxidative and anti-inflammatory activity. Also, tastes effing amazing.

12. non-caloric sweetener and angostura bitters (optional)
…These are optional ingredients. I like them, because bitters (- namely the main ingredient: gentian) can aide in digestion. The multiple herbs and spices therein can also have very positive effects (- AND, they add an amazing flavour profile). The major drawback however, is that it is infused with ethanol. So, it may not be suitable for people who are restricting alcohol and ’empty’ calories. Additionally, non-caloric sweeteners are a matter of preference. Many theorists disagree on the ‘healthiness’ of their addition. But they serve our purpose in moderation.


We’ve tonnes more easy recipes over at too.

Check ’em out.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

The Right Fat-loss Diet for you

“Hey! I just saw your client [*inserts name*]. Their progress has been seriously impressive! What diet did you put them on?!”

Stardate: 9th December – 2015

Hey all.

I get questions like that one at least once each day. I try to answer politely each time, though (if we’re to be honest) the answer… the true answer… is unavoidably one that will ruffle feathers.

That answer? “What I did with him/her isn’t relevant to you… at all.”

Invariably, the person asking will assume that I’m being an asshole. But, let me extrapolate: Any sensible diet works… and there are tons of them out there.

-Did I mention that they, basically, ALL work?-
So, it doesn’t matter whether it’s:

  • Low-carb with high fat and moderate protein
  • Intermittent fasting and its myriad of variations
  • Low-fat, moderate-to-high carb, and high protein
  • Paleo
  • IIFYM (If it fits your macros)
  • 80:20
  • The Military Diet
  • The It’s-Income-Tax-Season-So-I’m-Broke Diet

It truly does *not* matter.
What matters then? I’ll tell you:

  1. Picking a style of dieting (based on how its precepts fit your personality, lifestyle, and needs – Logically, if your life requires that you work for 12 straight hours without a meal, a diet plan that requires 6 small feedings will fail you).
  2. Adjusting your caloric intake to your needs and goals ( – here’s a handy little guide to calculating your caloric needs).
  3. Sticking to your plan.

It’s that simple.




Yours in health, peace, and fitness,
– Corey Springer
Apollo Fitness Barbados

p.s. Let’s talk about the right diet for you in the comments below.

p.p.s – A rundown of eating correctly for your goals et. al.

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

New Year, New…

Stardate: 2nd January 2015

Humans are creatures of extremes. When the new year rolls in, we polarize: One group makes insane resolutions, while the other group rolls its eyes at the resolutions made by others.

And, while the latter is understandable (as one simply does not suddenly grow wiser or dedicated between the 31st of December and the 1st of January), January 1st is truly a powerful catalyst for change. Small, quantifiable changes though… this is important. For example:

  • – Start the year with the people who matter. Don’t beg for friends. Reach out to those who have been there for you, and those who have taken the time to reach out to you. Don’t meander through pointless relationships. *You* matter.
  • – Fitness is a marathon, not a sprint. Write up a schedule for your week, and dedicate two 30 minute slots of it to exercise… and stick to those slots. If you’re able to fit other random 15-20 minute slots in at any time, do so. But, those two 30-minute slots are the most important. Never deviate from them. They add up.
  • – If you feel as if you don’t fit somewhere, you don’t. Anyone who tells you this feeling is in your imagination, is someone who values your company over your feelings. Think about it.
  • – Dieting isn’t complicated. Humans are. Put equal amounts of protein, vegetables, and fruit on your plate. The end. Nothing complicated about that, at all. No, you won’t have low blood sugar. No, you don’t need to ‘reward’ yourself with cheesecake. No, you’re not going to get sickly-looking. No, to whatever your next made-up question is.
  • – Stop making excuses for yourselves. When you mess up, accept it. Failing is fine. Blaming the universe, your mother, your sister, and global warming isn’t however.
  • – Where possible, walk and climb stairs. If you have to be seated for extended periods of time, stretch at regular intervals. The work (or whatever it is that requires that you sit for hours at a time) isn’t going anywhere. Your back, and productivity thank you in advance.
  • – Worry less about what people think and say about you.
  • – “Worry less about what people think and say about you.” – I had to type that twice. Personally, I know that a lot of people believe that I’m an asshole. And, again personally, I acknowledge my streaks of asshole-ishness. Personally, I also acknowledge that people immediately discard the myriad of good that I have done, and continue to do from day to day. Those whom I’ve helped aren’t immune to that either. And, were I to concentrate on the negative that people have to say… I’d probably kill myself. And, I swear, I’ve thought about it more than a few times over the years… but then I get a message from a random stranger that reads something like: “Thank you for your posts. Thank you for sharing your struggles. Thank you for the free fitness challenges and feedback that you’ve hosted monthly. Thank you for always helping people who reach out to you… and some who don’t directly. You’ve changed my life”. And that post pulls me back up. I’ve digressed a bit, but that brings me to another point:
  • – Surround yourself with positive, smart(er), creative, similarly-minded people. Stagnation is the worst feeling in the world.
  • – Eat less sugar and processed shit. If you can quit both altogether, do so.
  • – Communicate with your family at least once per week. Put that in your daily calender. It’s important. Trust me. Also:
  • – Use your calender. Time is your most valuable resource. If you don’t control it to some degree, you’re wasting it. Lots of you claim to want to achieve things. But I’d fathom that 90% of you don’t have a real quantifiable plan. And, I don’t say this to be patronising. I say this, because it’s the truth. If you have a schedule, you can free up more time for new experiences, for family, for fitness and for yourself… The things that matter.
  • – Travel if you can. It’s a big world. Plenty to experience… and experiences tends to stretch our mind and perspective.
  • – Learn to cook at least one new thing.
  • – Read at least one book.
  • – Learn a new skill. Burpees are a great one to have. But pottery isn’t bad either.
  • – Say ‘thank you’, more.
  • – Laugh more. Cry when you feel the need to.

If you add only one of these for 2015… I think it’ll be a more productive year.

new year

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

Too busy for Fitness? Bullshit.

Stardate: 24th August 2014

Ok… So you’re ‘too busy’ (or too disinterested) to fit in a workout each day. Are you also ‘too busy’ to adhere to your diet?

It pisses me off to watch people (who know better) piss hard-earned results away due to poor food choices. If you can’t make the gym, stick to eating the foods you know you should in the quantities you know you should. There is ABSOFUCKINGLUTELY NO REASON why your weight should go up. A couple months away from the gym should mean one thing, and one thing only: some muscular atrophy (ie the muscle shrink a bit from lack of use, and ‘tone’ diminishes a bit). Not 20+ lbs of bodyfat.

Stop blaming your schedule. Start blaming:
– your need to stuff every fucking cookie your co-workers bring in to share in to your pie hole
– The soft drinks and juices you decided to replace your water intake with
– The chocolate you hide in your desk to ‘give you energy’ when your afternoon coffee binge loses its buzz.

Stop. Doing. Stupid. Shit.

fuck your excuses

Tomorrow’s a new day. Get back on that horse.

p.s. –>

Yours in Fitness,
-Corey “Narkissos” Springer