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

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