fat-loss

Your name: The Workout

Stardate: 12th March, 2016

Hey all!

So… of late, many of my friends and clients have been inboxing me with a particular workout concept.

It’s called the ‘Your Name’ workout… where, as the title would suggest, the make-up of your name determines your workouts: really, each letter corresponds to an exercise and rep range.

There are many variations of it. And, I’ve been avoiding each one LIKE THE PLAGUE! (Lol)

Today, I decided to stop being a punk. I stepped in headfirst. Here’s the version i tried:

12791077_10154001688459766_6777003210941346296_n

I’ll be honest… Even after I spelled out my full name, middle name inclusive, it was a bit too easy. So, I tweaked it.

Here’s how it went!

“Your Full Name” Circuit:

1st round:
  • Frog burpees: 20 reps
  • 20 crunches
  • 20 reverse lunges
  • 60 second plank
  • 60 second wall sit
  • 12 plyometric lunges
Comments: The frog burpees were extra work I added in there to make the first round of movement a bit harder. A moderate warm-up. Not bad! Everything’s feeling pretty darn good. I’m not feeling those two leg-dominant workouts I did yesterday at all!

2nd round:

  • Full Burpee (with push-up): 10 reps
  • Weighted arm circles: 10 lb kettlebells x 20 reps
  • 15 push-ups
  • 50 jumping jacks
  • 60 second plank
  • 25 push-ups
Comments: So… I added weight to the arm circles, and added full burpees on the top end. Jesus Christ. My lungs! Am I supposed to be winded? Maybe I’m supposed to rest between exercises, instead of switching between them immediately, like a madman.
Maybe…
Hell, there’s only one round left.
“Maybe” be damned! I’ve got this!

3rd round:
  • Plyometric squats: 10 reps
  • 30 bicycle crunches
  • 30 tricep dips
  • 1 minute full plank
  • 1 minute forearm plank
  • 10 push-ups
  • 20 ass-to-calves squats x 135 lbs
  • 60 second wall sit
  • 60 second plank

Comments: Ok. Maybe I was a bit ambitious here. I feel like DEATH warmed over. To the challenge, I added plyometric squats, triple the number of dips, and also tossed on a 135 lb barbell for the squats. In my head, I was thinking ‘this won’t be so bad. I squat WAY more than this. Everything else will be pretty straight-forward’.

Clearly, I have no idea what ‘easy’ or ‘straight-forward’ actually mean however.
Did I mention lying on the floor curled up so tight, that I started to fade in to the carpet?
Holy crap!!!
Now… by this time, I’d completed my workout allotment. I’d knocked off my entire name, PLUS extra stuff. A rational-thinking person would have said ‘excellent. I’m proud of me. Time to leave here, to get that smoothie I’ve earned.’
But, like I said: I’m pretty silly.

Enter – the 4th round:

  • 8 ass-to-calves barbell squats with 185 lbs
  • 8 Bodyweight plyometric squats
  • 8 full burpee with push-up
  • 16 quadruped hip extensions (ie 8 reps per side)
and… for Extra credit:
Barbell standing overhead press: 3 sets: 115 lbs x 10 reps each.

My face at the end:
20160312_085018

 

My thoughts?
Let’s see:

The ‘your name’ workout can be a pretty solid fat-loss/conditioning workout… for both the beginner and intermediate trainee. Well… for the beginner moreso. For the intermediate and up, I’d suggest tweaking it in ways similar to what I did. i.e. Throw in at least one serious strength movement during each round (aside from the warm-up sets).

Additionally, the temptation here would be to half-ass it through the movements.

Don’t.

I know, I know: “It’s hard. I want to get through it as quickly as possible.” – #BlaBlabla

Just don’t.
Injury, with routines like these, is *very* common… particularly when fatigue sets in, as it invariably will. Focus on the quality of movement. Focus on being VERY explosive and landing safely/gently on each rep.

Cover those bases, and you’re on your way!

(Did I mention how fried I was? Holy Crap! and I still have a bootcamp to teach this evening!!!)

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

Why YOUR New Year’s Resolutions won’t work.

Stardate: 2nd January 2016

A year ago on this day, and ever optimistic, I wrote a post about optimising one’s new year resolutions.

Today… I sit here inundated by a flood of exactly the same resolutions as last year, by the same people. The facebook memories app compounded the situation, by reminding me further that each of these individuals had posted basically the same thing each year… every year, since I’d befriended them on facebook.

new year

Gung-ho “new year, new me” posts. “It’s all about the money!” “Gonna lose that gut!” “No fake friends this year!”

…followed by failure.

Yes. I’m talking about you. Are you pissed off yet? No? No wonder you’re failing:

  • Neural priming
  • Follow-through/Logical progression
  • Motivation/Commitment

…or, rather, the absence of any of the above.

A quick visit to google shows over 15 million posts about New Year’s Resolutions. Staggering! That’s more posts than those about the Loch Ness Monster and BigFoot sightings combined. Maybe, that’s because New Year’s Resolutions success is equally fictional.

But… it doesn’t need to be.

Let’s talk:

  1. Neural Priming

Priming (psychology): “a process in which the processing of a target stimulus is aided or altered by the presentation of a previously presented stimulus.”

Many of your fail, primarily, because your mind isn’t continually primed for change, via the inclusion and achievement of small goals through-out the year. i.e. Instead of making small changes (- e.g. cutting back on flour one month; cutting back on soda the next month; adding a brisk walk the next month; joining the gym the following month… and so on-), you wake up on January 1st declaring to the world that you’re going to get your teenaged figure back. You expect that a magical switch will flip on, and success will follow suit.

If it worked like that… we’d all have PhDs, 6-figure incomes, and flat stomachs. C’mon man.

2. Follow-through.

My go-to thought? “What did you spend December 31st-January 1st doing? Working on your vision… or where you drinking?”

FYI: the only correct answers are ‘working on my vision’, or ‘the latter… plus drinking.’

I hate using myself as an example, but for the purpose of this post I’ll do so anyway. It’ll piss someone off, but … *shrugs*

My timeline:

  • December 31st – 5 a.m. – 6 p.m. – Trained clients (i.e. maintaining vision continuity into the new year)
  • December 31st – 8:20 p.m.- 10:30 p.m. – Cleaned Studio and planned workouts for January 1st’s clients (i.e. neural priming: preparing to transition)
  • December 31st – 11 p.m. – At church with family (i.e. neural priming)
  • January 1st – 11 a.m. – 1 p.m. – trained clients
  • January 1st – 2-3 pm. – Collected items for charity drive
  • January 1st – 6 p.m. – Delivered charity food hampers
  • January 1st – 7 pm.-until – Consumed alcohol (lol)

Now, I’m not saying that you need to follow my truly-anal process. Not at all actually. What I AM suggesting however, is that you’re failing because you’ve squandered those pivotal, transitional points with activities that contribute NOTHING to your goals or passions.

3. Motivation/Commitment

The stats suggests that almost half of the people making resolutions fail… with many who start, not making it past the first two weeks.

And, that’s understandable. No… I’m being serious: I get it. Your well-meaning facebook declarations sound good, and are somewhat expected by society. But therein lies the reason why you can’t commit to them: they’re not coming from within you. You kinda want these things because you believe you kinda should.

As a trainer who’s worked with literally hundreds of clients over the year (and respectfully turned away hundreds more), let me clue you in to something about the “kinda” thought process though: It kinda runs out of steam before you even get started. Nothing happens before it’s supposed to… and, further to the point, nothing happens before you are ready (-read: until you make the conscious choice-) to.

So… when you decide you’re ready, pop off facebook for a minute… and give these year-old-but-still-valid-non-resolution-goal-achieving-tips a try.

…or don’t.
Merry January!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

 

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.

No.

Really.

youre-welcome

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

http://www.GetNarked.net

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.

#DirtyDecember At-Home Fitness Challenge: Day 2

Stardate: 2nd December – 2015

Alright!
As many would know, for years I’ve hosted free (monthly) online fitness challenges. True to form, I’m hosting one for Christmas… to help negate the weight-gain inherent to the season.
What many don’t realise, is that I actually participate in these challenges as well. I do so, whilst maintaining my usual workouts… as a form of support. And, yes… I struggle. Some days, I struggle BAD! Today was one such day.
Here goes!

Prologue: ‎
Missed the 1st day of my challenge… so I needed to combine days 1 and 2’s workouts (plus my normal gym workout) to make up.
I was NOT looking forward to it at all.


My goals for today, not counting my usual workout:

  • Planks: 5 minute total
  • Burpees: 100 reps
  • Push-ups: 100 reps
  • Jumping jacks: 100 reps
*sighs*

Arrived at the gym 8 minutes early… figuring that’d give me a decent headstart. My training partner came 15 minutes late… giving me more of a headstart than i’d anticipated. I’m still unsure as to whether I should thank him, or tell him off.

– Jumping jacks: 100 reps
JESUS CHRIST! MY LUNGS! I’d forgotten how much these burn. This is not a good sign.
– Push-ups: 100 reps
Contrary to popular belief, I suck at push-ups. I regretted every rep… unashamedly.
IMG_20151202_070219

– burpee (without push-up): 100 reps
I walked past the treadmill, and swore I observed a woman watching hardcore black pornographer. Either i’m in the wrong place, or burpees have left me delusional.

Either way…

BURPEES!

I swear I must be the only person in existence that likes this exercise. My legs are wobbly. My eyes are blurry. My lungs feel like i’ve been holding my breath underwater… under burning water… with mortar shells whizzing past me… whilst carrying full tactical gear.

But… HOLY SHIT, do I ever love it.

Today, I experimented with several variations: those with forward jumps, backward broad jumps, overhead clapping, lateral hops, behind-the-back clapping. I’m not sure if this was self love or abuse… but it happened.

Dear Lord, did it ever happen!

– Machine standing calf raise: 5 sets – 300 lbs x 15 reps each
I like to train calves when i’m fresh, so I can dedicate a tonne of energy to developing large ones. Today though, no such luck. Everything from burpees onward has been a struggle. 🙂
– Lying leg curls:
3 sets: 10 plates x 15 reps each
My hamstrings are on fire. There must be a law against this. I’d call the police myself, but I’m too pretty for prison.
Barbell squat: ass to calves, with a deliverate pause at the bottom – ‎3 sets: 225 lbs x 3 reps each
Decided to cut back on the poundage today. I *may* be a bit light-headed 🙂
– Plank.
Managed to knock off a 2-minute set, and three one-minute sets. My shoulders were DONE at this point.
Mind you: My legs are fine… But i’m horribly nauseous by now.
Job well-done methinks.
I mean… look at this face!
IMG_20151202_074205
’til tomorrow.

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

http://www.GetNarked.net

p.s. Here’s a link to the Full Fitness Challenge: https://www.facebook.com/events/1524360047879653/

Give it a go!

Why my clients see progress year-round.

Stardate: 20th November – 2015

Hi.

By now you’ve accepted my clients’ perpetual improvements in fitness and body composition as a known fact… you know, like:

  1. The sky being blue.
  2. The ocean being deep
  3. The fact that we will never see our tax returns again

You know… stuff like that.

What you may not know is the how of it.
You know, stuff like:

  • How they manage to beat cravings.
  • How they manage to eat at regular intervals through-out the day like the magazines instruct.
  • How they stick to the same boring thing every single day.
  • How they manage to get their vegetables tasting like something other than predigested grass.

I know, YOU know: “Calories in must be less than Calories out”, blah blah blah.

Your trainer probably beats you over the head with different variations of this mantra every… single… day. Basically everybody understands the physiology of weight loss: most people can grasp the mathematics, the biology. Some trainers delve in to the endocrinological elements. So why are you stuck? Is your trainer robbing you?

Not on purpose, no… at least, I don’t think so.

The mistake (s)he’s making is pretty common among physiology buffs: Ignoring the psychology of fat-loss – the school of thought that, whilst acknowledging that we are ‘the same’, realises that we are each very different.

Take my ever-evolving client Charlene for example. How do we beat her cravings? We don’t. We use them. Her dietary pitfalls? Fries. She said to me once: “I could eat fries all day, in every way. I don’t even need meat.” No meat? Baffling. I know.

She could do without snacking otherwise, and often missed meals. So, logically, the magazine-directed six-meals-per-day template would NEVER have worked for her. Instead, I built her diet around intermittent fasting (as she was already fasting unconsciously), chicken, a small portion of fries per day, and a copious amount of broccoli.

Here’s how it went:

  • Upon waking, til evening – water, tea, coffee (unsweetened) – keep busy. Bored people snack on garbage.
  • 5/6 pm. Intense workout. NO Cardio.
  • Post-workout: 3 cups broccoli, 1/2 of a baked or barbecued/grilled chicken, 1 small portion of fries… in that order.

NB: Nutrition facts for the above?

  • Medium fries – 340 calories (16gr fat, 44gr carbs, 4 gr protein)
  • 1/2 of a baked chicken – 623 calories ( 26.9 gr fat, 91.6 gr protein)
  • 3 cups broccoli – 162 calories (1.8gr fat, 33.6 gr carb, 11.4 gr protein)
  • Total count: 1125 kcals (45 gr fat, 78 gr carbs, 106 gr protein)

Immediately, her body began to change. Did I mention NO cardio… No cravings… No cheating… and no guilt? Sometimes work commitments meant dining out. She handled it better with intermittent fasting, and the removal of food-demonisation, than she ever had… in her life. THAT, my friends, is the psychology of weight-loss.

Truly, I could write a couple hundred articles on the couple hundred ways I’ve had to manipulate this knowledge base to bring a person to the place of emotional comfort necessary to achieve and maintain weight-loss.

Now… realise: I am not, for one moment, suggesting that anyone else out there try to apply my approach to Charlene’s consultation. To suggest that, would sidestep the entire premise of this article… which is: Figure out your needs, as well as your short-comings… manipulate them.

If your trainer isn’t flexible enough to facilitate this…

Youre-sacked-

…it’s time you find a new one.

Do yourself that favour.

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

http://www.GetNarked.net