"Hi, I’m Debbie. I just turned 61 years old and about 18 months ago I weighed 217 pounds. I was tired, slow, no energy. I started this weight loss program to feel better and maybe lose a few pounds. As I put my efforts toward eating right – more healthy – and exercising ( I could only ride a stationery bike because of my knees), I saw an immediate change! the first month I lost 13 pounds – WOW! and I felt SO much better..... I wanted to continue to eat healthy, exercise and follow Epocfit’s program as closely as I could. Today, nine months later I have lost a total of 72, I weigh 145 pounds, feel great, and look better than I have in years! Thanks to Epocfit and Jeremy’s individual attention! I went from a size 20 to 10! I still have a few more pounds before I reach my goal but I will continue to use this program for the rest of my life --- It is life changing!" -Debbie
"Epocfit is not just about weight loss for me. With the help of my personal trainer and personal friend Jeremy stair, I have become a better Me. As corny and cliche as that sounds it is the truth. I didn't start working out just for a better outer appearance. Rather to be a healthier and stronger person inside and hope that translates into what you see. Jeremy will help you find goals, teach you through them and ultimately help you achieve them. He has taught me about proper dieting, better form and new and improved exercises. All I can say is Thank you to Epocfit and Jeremy Stair for being my support and friend. For making me a better Me inside and out. Try it for yourself. You won't regret it!" -Alex
Most people assume that since I am young, that I am in shape- Not True! I was a 50 year old trapped in a 27 year olds body until I started with EpocFit. I have gained strength, stamina and endurance that has benefited me at work, and in my personal life. The classes are great because you can modify them to fit your personal needs or ability - they are always changing so you never get bored (and neither does your body). Everyone in the classes are supportive and friendly - I never feel self conscience or intimidated working out. Jeremy is very motivating without being a "drill sergeant" and he never hesitates to go the extra mile to assist you in your weight loss goals. I personally recommended EpocFit to everyone who compliments me on my progress - I would not be where I am without EpocFit. -Catherine
"I was overweight, tired and needed to make a change. After having two kids I had hit my rock bottom. I joined a local weight loss challenge with a friend for motivation. I changed my diet and added natural Herbalife products and started implementing EpocFit exercises. I burnt off 50 pounds of FAT! Went from a size 17 to a 6! Because of EpocFit exercises it helped prepare me to complete my first triathlon. I will use this system for the rest of my life!" -Kristen
I have done several different weight loss solutions before trying EpocFit! (You name it, I've tried it!!). I bought a Livingsocial Deal one day that offered a 'group training bootcamp'. That is not what I have received at all! From day one, I have received one on one support and personal assistance in every area I have struggled! Jeremy has been there to guide me and answer any questions I had! (Sadly for him, has been many!). You may think you can pay much less on a regular basis but there is no accountability and they could care less if you show up or how you workout! Having an outside support system like this has been amazing! You get group and personal assistance that you just don't get other places! It has changed my life and has taught me a new way of living. Once you make the decision to change your life, EpocFit helps the transition so much easier. The workouts are always changing and challenging! It also works muscles you may not even knew existed! I was very surprised to see an immediate change in my muscles and after only 3 months, the tone and definition is amazing! I honestly didn't think a 'big girl' like me could ever change my body shape! I had major back surgery, including bone fusion, rods, & screws, and I love the core strength and overall body strength I have gained with EpocFit! There are also alternative exercises for every fitness level from beginner to expert! I have never been this excited about a workout routine in my life! -Kim
What EpocFit Group Training has done for me has given me a new confidence in myself but has helped me see a new perspective in my life. I started this journey wanting to lose weight, but as the months have passed, my focus shifted to working on strength and endurance training for upcoming races that I will participate in. My goal is to get the necessary training, strength, endurance to run the Space Coast Marathon again this, and have a faster time than last year. -Anita
"Hi, My name is William and I came to EpocFit because I wanted a better quality of life. Being overweight is not a new issue for me and it hasn't been a short battle, it has been more of a lifetime war. I am 42 years old and have been fighting this issue for close to 20 years. People couldn't understand how one could become so overweight and to be honest it was because of denial. Denial that there was an issue and denial that I could do anything about it. Who wants to go to the gym and have to deal with body builders and stunning woman who are a size 2? Not me. I wanted a place I could feel comfortable to work out in and not be judged. That is exactly what I found at EpocFit. Jeremy is personally vested in every single client he has. His workouts can be modified for the complete begginner to the most advanced fitness level. With the combination of his Group Training and his nutirional guidance I have lost 42 lbs in 12 weeks. This is not a diet; this is a lifestyle modification and just the start of my journey. I will be with TEAM EPocFit for life. Feel free to follow my quarterly updates and I hope to see you at the next class." -William
EpocFit is changing my life! I had hit rock bottom, so confused on how I should eat and work out until I meet Jeremy! We meet in a group setting, at first I was not really sure how I was going to feel about group workouts but I really enjoy them! Way more motivating the working by yourself!! His workouts are never boring! I actually enjoy coming to Tampa to workout. Jeremy has great hours for working families and the price is perfect! Jeremy has some top notch knowledge that has really helped break though my years of 0 weight loss! First week I lost 10 pounds! Not only is Jeremy a great with the group workouts but he really cares enough to giving me individual attention with wonderful encouragement. He helps with my nutritional need and is guiding me all the way to full success!! I thank God for connecting me to Jeremy and EpocFit! If you’re feeling hopeless and nothing seems to be working for you, or just need some motivation to get healthy look around here on his site. What could be better!?! -Jennifer
Since attending personal training classes, I've learned fitness is more about just working out. Epocfit offers a comprehensive approach to a healthy lifestyle through nutrition counseling, specialized workouts and endless motivation and support. The high intensity group training classes are challenging for the beginner to the more advanced fitness buffs and I continue to get a great workout as my strength and agility increases. -Karen
"When I first used EPOC (Excess Post-Exercise Oxygen Consumption) type workouts, I lost 80 pounds. That's when I realized the power of EPOC workouts! Now It’s your turn. EpocFit Group workouts are the best way to be successful and stay motivated. 30 days from now you can be closer to your goal and possibly be 5-10 LBS lighter and healthier. So make the right choice and call or sign up today!” -Jeremy
Did you know that doctors, personal trainers, nutritionists, nurses and even the government are unintentionally (I hope…) giving you the WORST possible fat loss advice? In fact, 99.9% of them STILL believe this outdated information is relevant, and they stick to this “common wisdom” despite a huge mountain of evidence that it’s flat out WRONG. I’m sure you’ve heard it before, in some way, shape or form. It goes something like this…
“Eat less and move more.” Sounds logical, right? Calories in vs. calories out.
We’ve all heard that this simple equation is the key to getting a lean, hard body. And that substituting lower-calorie foods for high-calorie options is the key to having the body of your dreams.
100 calorie package of Oreos anyone?
But if this were true… Why are “calorie-counters” still fat? As a society, we’ve been calorie conscious for over 4 decades. And we just keep getting fatter.
So do calories even matter? Is there more that you need to know?
The fact is, the concept of calorie counting has many flaws. But one CRITICAL mistake makes it nearly impossible for you to lose body fat with this approach.
So what’s the big mistake?
Calorie counting does not take into account the hormonal effect of food. Most people who try low calorie diets end up eating foods that set off a cascade of “fat-storing hormones.” For example, let’s compare eating 200 calories from a high-carb energy bar with eating 200 calories from organic butter.
Which of those choices is going to make you fatter?
If you said butter, you’re not alone. 9 times out of 10, the average person will make the same guess. After all, it’s what you’re lead to believe with elaborate food marketing, pseudo-science experts, and celebrity fitness personalities. Sure, it’s the same 200 calories, but here is what happens hormonally…
When you eat the high-carb energy bar, your body secretes insulin in response to the elevated blood sugar. Insulin is a “building” hormone — in other words it is fat-storing. It takes the sugar in your blood and drives it into fat cells, making them bigger. The butter, on the other hand, blunts insulin, leading to a more sustained energy release and a feeling of fullness. But that’s not all, the butter actually sends signals to your body to BURN bodyfat.
So… same calories in both, but certainly not the same reaction in your body!
Unfortunately, many of the commonly recommended “low calorie” health foods are exactly the ones that set off that cascade of fat-STORING hormones. So no matter how low you take your calories, you end up becoming a fat-hoarding machine.
So do calories matter?
Yes, in the big scheme of things, calories do matter. BUT, the hormonal effect of the foods you eat is far more important. To optimize your hormonal response to food, eat plenty of protein & tons of vegetables. Load up on healthy fats like olive oil, coconut oil, and organic grass-fed full-fat butter. And reserve “starchy” carbohydrate intake to the hour immediately after your hardest resistance training workouts, and ONE weekly cheat meal.
Don’t make the mistake of obsessing over the minutiae of calorie-counting without first getting your hormones in check. It will only lead to a mediocre body, endless frustration, a dead metabolism, and guaranteed rebound weight gain.
WHEN YOU EAT CARBOHYDRATES, your body releases insulin into your blood stream. The insulin tells your cells what to do. It tells most cells to absorb the sugar out of the blood and tells your fat cells not to release any fat to burn (because there are carbs already in the blood to burn). One of insulin’s jobs is to take sugar out of the blood — the sooner the better, because sugar in the blood damages the body.
The reason diabetics have such bad health problems (blindness, circulation problems, etc.) is because of the damage sugar does when the person can’t make enough insulin. When you eat something with a lot of sugar in it, the body kind of panics and usually over does it. Too much insulin is released to mop up the sugar. It takes all the sugar out of your blood. Then your blood sugar is too low, so you crave more sweets. So insulin saved the day, keeping that sugar from damaging your body, but in the process, it makes your body store fat and prevents you from burning fat.
Low-insulin foods for good health, put an average of one hundred carbs a day. At that level, you don’t put very much insulin into your system, so your body burns any fat you eat as fuel, and if you need more, your fat cells freely release fat into your blood stream to be burned as fuel.
But when you eat a large amount of carbs — two hundred grams, or more (most people in the USA get about 300 – 400 grams a day) — your body releases insulin in huge amounts, which makes it almost impossible to burn fat. And makes it really easy to gain weight. Some people don’t gain weight, of course, even though they eat lots of carbs, and we’ll get to that in a minute. But first understand this basic process.
This is why people lose weight so easily and quickly when they cut carbs: Because carbs increase insulin, which leads to storing fat and preventing fat from being burned. Eating carbs, cause you to crave more carbs.
One of the reasons a low-insulin food works is that protein and fat satisfy your hunger. When you eat protein, you do not crave more protein. If you had a huge plate of chicken, you would not continue to eat it after you had enough. You would eat a certain amount and then you wouldn’t want to eat any more. You’re done. You’re satisfied.
Limiting your self to one hundred grams of carbs a day is much easier than eating really low calorie. Your tongue still wants carbs, but the rest of your body feels fine. And after awhile, even your tongue calms down — you aren’t craving anything at all. And your fat cells steadily release their fuel to be burned. Instead of getting more difficult over time, low-insulin eating actually gets easier as the lust for carbs subsides.
We shouldn’t really call low carb eating a “diet.” You want to find a way to eat that you can maintain for your lifetime, not for a little while. And ideally it would be something you can do without having to rely on a tremendous amount of self-discipline, because it is likely you will sometimes falter. You can almost count on it. Face it we’re human.
Let’s recap a little bit before we go on. Insulin has three effects you don’t want:
1. Converts sugar in the blood to fat in the cells — tells the body to store all the fat it can while the sugar is available
2. Tells the cells not to burn any fat, since there are plenty of sugar molecules to burn
3. Makes you crave more carbs
Fat doesn’t cause your body to make insulin. Protein doesn’t either. Only carbs do. When there is very little insulin, your body has to burn fat. That becomes its main fuel, and your body actually gets better at burning fat.
(Because your cells make more fat-burning enzymes and fewer sugar-burning enzymes) Just remember this, your body gets more efficient doing what it does best, so the fat get fatter, and the lean get leaner.
If you want to lose weight quickly and keep it off, and also not hurt your health but actually improve your health, low-insulin foods are the best way.
One of the most important factors about eating low-insulin foods is that you won’t lose muscle. As long as you’re getting enough protein, you could lose a hundred pounds, and you won’t lose muscle. In fact, if you’re exercising, this way of eating will make it easier to gain muscle.
Most people have been eating so many carbs for so long, they can’t imagine eating low-insulin foods. But it’s not as bad as you’d think and there are a lot of nice surprises. But the first couple days are difficult. Then it gets easier. At first you’ll crave carbs, of course. But if you eat all you want of low-insulin foods, after a few days, you’ll stop eating so much and your weight will start dropping. Every once in awhile you’ll miss carbs, but as you get used to the new way of eating, you’ll think about it less and less. Most of the time you’ll be really contented, and not nearly as obsessed with food as you used to be.
Why don’t some carb-eaters get fat?
If all I say is true, how come many people eat lots of sugar and don’t get fat? That’s a good question, and the answer is interesting. We start very young to feed our kids a carb-dominated diet. We crave carbs and carbs are cheap compared with protein. Our bodies do their best to keep up. So our pancreas works overtime, making insulin and we keep it busy with our 300-400 carbs a day.
And many of us remain slim throughout our twenties and well into our thirties. But then something happens, doesn’t it? People start to gain weight. Why? Because our cells start to become insulin resistant, our cells don’t respond as well as they used to. Insulin is telling the cells to take the sugar out of the blood, but the cell is overworked and underpaid and doesn’t respond. The body has no choice. There is no other way to get that sugar out of the blood. And you can’t leave it there. It would be too destructive. So the pancreas puts out even more insulin, forcing the cells to take the sugar.
Over time, the pancreas puts out more and more insulin, causing the person to gain weight eating exactly what they used to when they were slim. If this goes on long enough, in some people it will cause adult-onset diabetes. Normal diabetes is caused by, a pancreas that doesn’t make insulin. Adult-onset diabetes is caused by something different. The pancreas is still making insulin, but the cells have become so resistant to insulin, the insulin is no longer effective. But all the other effects of insulin continue: Forcing the body to store fat and not burn it.
One of the great things about low-insulin eating is, as long as you don’t stimulate insulin, your body will just burn fat. You don’t have the insulin in your system to tell your body to store fat.
By the way, when you’re looking at labels to find out how many carbs something has, don’t forget to subtract the fiber. Fiber doesn’t count. It is a carb, but you can’t digest it. That’s what fiber means: An un-digestible carb. So it doesn’t have any effect on your insulin. It puts no sugar into your blood stream. It just passes right through you.
We live in a culture obsessed with goodies, obsessed with food — especially obsessed with carbs. You go somewhere to hang out with your friends. You end up at an Italian restaurant. Eat a carb-filled menu if there ever was one. You go to work and someone has brought in cookies. You come home and someone has baked a cake. Now you have to spend psychological energy not eating something.
Although you can’t control your environment completely, you can control it somewhat. And whatever degree of control you have, you ought to exert it. Your choice of friends, your influence over what activities you do together. What is available in your house, and you can try to influence people rather than have them influence you.
If everybody in your household eats this way, they will be healthier, slimmer, happier, and it will be a lot easier for you to keep it up without having to constantly resist temptation. Be slim and be healthy.
“Spinal Stabilization + Proper Exercise Selection + a healthy Anti-Inflammatory Diet” is the key to a flat stomach. From an exercise standpoint, the more you work the muscles that stabilize your spine, the faster you signal your body to lose fat and reduce your waistline. Think about your abs as your spinal cord protectors, even though they’re on the other side. When you protect your body, it gets lean.
These 5 muscles are the key to exercising for a flat stomach — Don’t waste time training the WRONG muscles!
Your true core is made up of the following muscles:
Your “six pack muscle” (rectus abdominus) is an after-effect of training the rest of your core. In some cases it’s worth considering your Quadratus Lumborum when training your core, but we’ll talk more about side-bending, which will affect your hip bone definition, in a moment.
If you’re training other muscles and you think you’re exercising your core, you’re training the wrong muscles.
The 5 true core muscles are the only ones that really matter when it comes to training your abs for a flat stomach. Once you get a flat stomach, you can always enhance the ripple effect by improving definition of the rectus abdominus; but should you go out of order, your body will reduce the speed of your results.
The reason that your body wants to see you train your abs in this order is because it is the best survival strategy. Protect your most vital organs, and above all else, protect your brain, spinal cord, and heart. When you train your ‘true core’ muscles in your abdomen, you are also tightening something called ‘fascia.’ Fascia is basically a connective web of tissue that lines every organ in your body, attaches muscle to ligaments, ligaments to bones, and acts as a protective layer for your entire body. Fascia runs through every aspect of your body, from your veins and arteries, all the way out to your skin.
When you train your internal and external obliques, you provide greater stability to these muscles, but they also have a connective web of tissue that attaches them to your lower spine, called your Thoracolumbar Fascia. In other words, tighten your obliques and TVA, and you’ll stabilize your spine through this fascia.
Your multifidus, or multifidi for plural, are triangularly shaped muscles that are on either side of each spinal segment, and they help you rotate, or when working together, backwards bend. When you train these muscles, you are working directly on spinal stabilization, so you are signaling your body to get a flatter stomach.
Lastly, we have your psoas. Your psoas is a hip flexor, and it begins on the front of your spine, or super deep in your abdomen. It’s job is to help you bring your knee towards your chest, but when it’s wound up, it forces your low back to extend instead. What should be helping you glide your knee towards your chest is now forcing other areas of your body to substitute movement and try to help out by accomplishing the motion. This causes a lot of undue stress on your low spine, and it goes against the goal of a flat stomach.
As you can see, each of the 5 muscles has a specific purpose for protecting your spine, and assisting with multi-dimensional movement. That’s what this is all about: 3D Movement.
By moving in 3D, you are constantly forcing your body to train in a functional way. The real-world is 3D, it has bumps, grooves, and things that throw you off balance. Sometimes you have to walk up a hill, step over a pothole, or do some stairs. At times, you have to back up, move to the side, or reach and grab something on the opposite side of your body.
Simulate real-world demands in your training program and your body learns to believe it needs to get leaner to get through your day. You know the saying: “Use it or lose it.” This is so true, but there’s even more to that statement, if you ask me:
Use it or lose it; but when you use it, grow it.
Your body will grow and respond to any stress or demand you place upon it (Wolff’s Law.) Exercise, when done in a real-world way, makes your body believe it requires greater strength, less fat, or more energy for its day. Your body adapts, and it helps you cope with your environment.
On the other hand, when you train the wrong way, or in one or two planes of motion, you lose the ‘meaning’ behind your exercise program, and your body responds by halting or slowing your results.
This brings up the topic of training ‘sideways,’ which is equally important to training rotationally. We have a massive and powerful muscle on our sides called our Quadratus Lumborum. It’s job is to help us sidebend (hand to side of knee) or when used on both sides, to flex our trunks (bend over.)
Interestingly, when you’re working out, your Q.L., for short, has one more very important purpose — holding your lower ribs down when you breathe in heavily. You can imagine how often you’re using your Q.L. when you’re training your core in an intense way. It’s almost part of the same group of muscles, but the nature of this muscle is a bit different, in that it cannot sustain a muscle contraction for as long as the rest of your core.
As a result, we’re going to train the Q.L. with a lot of dynamic movements, like:
This way, when we pair the three exericses above with stabilization exercises, such as planks and bridges, we work all dimensions of our true core and truly stabilize our spines. Remember, there is a right way and a wrong way to exercise.
When you exercise the right way, your body adapts by losing fat and giving you a flat stomach.
by Dr. Kareem Samhouri
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