October DGF Calendar is here!!!

DGF October 2014/ Lean Muscle Building Month!
1 Full Body
Weight Training
Workout 7pm
4 Full Body
 Resistance Band Workout
11 am
6 No Class
8 Legs/Glutes
Weight Training 7 pm
Weight Training 11 am
Weight Training 7 pm
15 Core
Weight Training 7 pm
18 Full Body
Weight Training 7pm
22 Circuits
Weight Training 7pm
25 Stability Ball/Full Body
11 am
27 Legs/Glutes
Weight Training 7 pm
Weight Training 7 pm

Good afternoon Fitness Enthusiasts!

This week at Diamond Guru Fitness, Monday @7 pm, We are building up muscle in our Shoulders and Arms! Join me for an Intense upper body dumbbell, Stability Ball workout that will Increase your muscle mass!!

Wednesday @7pm, We are building up CORE strength! Working your abs, obliques and spine will keep you healthy and active throughout your life and avoid back Injury!! 

Then Saturday @11 am, We are working a Full Body Weight routine that’ll have you sweating and building overall muscle and strength!

Classes are $10 each…..

RSVP NOW to: thediamondguru@yahoo.com

Address is: 1080 NE 43rd Street, Oakland Park, Fl 33334 

Stability Balls and some of the beautiful door and mirrors!

Ask me about a Personalized Fitness program! Get the Results you’ve always wanted at a reasonable rate! One on one personalized fitness to meet your specific goals! CALL NOW! 954-658-0479…

In Health, Fun and Fitness,

The Diamond Guru

100 Reasons to Workout Now!

100 Reasons to Exercise Now
Feels Good!

  1. Because it makes you feel confident
  2. Because it helps you get stronger
  3. Because exercise helps combat depression
  4. Because you’ll feel proud of yourself
  5. Because you have goals you want to reach
  6. Because you’ll feel bad if you don’t
  7. Because you want to move forward, not backward
  8. Because it burns more calories than not working out
  9. Because it improves your heart health
  10. Because you want a great butt
  11. Because it prevents diabetes
  12. Because you want to be a good example to your kids

    WE WANT YOU, To Workout With Us!

    WE WANT YOU, To Workout With Us!

  13. Because you want to feel good in your clothes
  14. Because it reduces your risk of cancer
  15. Because your body was made to move
  16. Because you want to be an athlete
  17. Because you want to look better
  18. Because it lifts your mood
  19. Because you want to stand taller
  20. Because it reduces back pain
  21. Because it feels good
  22. Because it makes you feel accomplished
  23. Because you spend most of your day on your butt
  24. Because swimsuit season is always coming
  25. Because strong is the new skinny
  26. Because dieting only works so much
  27. Because it strengthens your bones, too
  28. Because it helps you lose weight
  29. Because it allows you to eat more food
  30. Because it’s the best way to spend “me” time
  31. Because it helps you de-stress
  32. Because it’s cheaper than therapy
  33. Because you want a strong core
  34. Because you want to take care for yourself
  35. Because you take pride in your body
  36. Because it strengthens your legs
  37. Because it helps your clothes fit better
  38. Because you want to push yourself
  39. Because you are capable of more than you ever imagined
  40. Because moving your body feels good
  41. Because it keeps your mind sharp
  42. Because it helps you beat belly bloat
  43. Because it helps you sleep better at night
  44. Because it gives you energy
  45. Because you want to stay healthy as you age
  46. Because you want to look younger
  47. Because you want toned arms
  48. Because it improves your balance
  49. Because it burns off last night’s dessert
  50. Because it boosts your immune system
  51. Because sweat is sexy
  52. Because you want to live longer
  53. Because you want to get better at your game
  54. Because you want to catch someone’s eye
  55. Because exercisers earn more money
  56. Because you’re more likely to eat better when you exercise
  57. Because you want to shave time off your running pace
  58. Because you want to breathe easier
  59. Because you want to see the scale drop
  60. Because exercise improves your sex life
  61. Because you are worth it
  62. Because being fit makes everything in life better
  63. Because you promised yourself that you would
  64. Because you deserve a better life
  65. Because it’ll help you drink more water
  66. Because you want to do real push-ups
  67. Because it reduces your health care costs
  68. Because you’ll miss fewer days of work
  69. Because you want to create a new future for yourself
  70. Because it’ll help you like what you see in the mirror
  71. Because it makes clothing shopping more fun
  72. Because you want to look and feel incredible
  73. Because exercising can be fun
  74. Because it’ll give your skin a glow
  75. Because it’s a good way to spend time with your friends
  76. Because it’ll help you prevent the middle-age spread
  77. Because it reduces your blood pressure
  78. Because you don’t want to let yourself go
  79. Because you don’t want to squeeze into an airplane or rollercoaster seat
  80. Because it strengthens your spirit
  81. Because it’s a cheap way to entertain yourself
  82. Because you’ll be able to reward yourself
  83. Because you need a reason to wear those new workout clothes
  84. Because you’re tired of being tired
  85. Because not working out is not going to get you very far
  86. Because it’s a great way to spend time outside
  87. Because you made a commitment to yourself
  88. Because you’re tired of starting over
  89. Because there will always be another wedding, vacation or reunion
  90. Because you’re not a quitter
  91. Because it improves your cholesterol
  92. Because it boosts your metabolism
  93. Because it prevents age-related muscle loss
  94. Because if you can do this, you can do anything
  95. Because a fit body is a healthy body
  96. Because it beats sitting on the couch
  97. Because  everyone has at least 10 minutes to spare
  98. Because you want to be stronger than your excuses
  99. Because not working out isn’t working out for you
  100. Because the only workout you ever regret is the one you skip


Good afternoon DGF enthusiasts….

As some of you know, I went back to school for Nutrition and though I felt I knew a lot about food, I had absolutely no idea about Our Food Supply and where it comes from or even how the animals live or who is in charge of regulating everything. I always thought, “Hey, if its in our grocery stores then someones checked it out and it should be okay, right?

I’m sitting in class last week and my teacher had us watch this youtube video….I thought I’d pass it on and see what you all think??? Please send me any comments or just your thoughts. I’m very interested in your opinions…. thediamondguru@yahoo.com

 In Health, Fun and Fitness,

The Diamond Guru

What to eat before and after a workout!

Good afternoon!

There seems to be some confusion on what to Eat Before and After your workouts so I thought I’d clarify the situation… Healthy chicken dinner

Nutrient Timing

Fueling to optimize workouts should be based on one’s current physical condition, training regimen and specific fitness goals. To maximize results, a long term application of effective training, proper nutrition and sufficient sleep are absolutely essential…That being said….

Pre-Training Considerations

Working out on an empty stomach can cause dizziness and nausea due to low blood sugar levels. Eating properly before exercise gradually increases the body’s blood sugar- this reduces fatigue, improves performance and extends exercise duration.

Consume Complex Carbohydrates–> 1-2 hours BEFORE TRAINING

Complex Carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Broccoli, mushrooms, peanuts, yogurt (plain), Cashews, WW spaghetti, Apples, Strawberries, Brown rice, Whole grain bread, Yams and Quinoa to name a few.

Post-Training Considerations

The body requires refueling to recover properly. To replace glycogen stores (the body’s muscle fuel) consume a small amount of Simple Carbohydrates and roughly between 15-40 grams of quality lean protein depending on fitness goals. Without nutrient intervention, the recovery window begins to close within 45 minutes following a workout.

Consume Simple Carbohydrates & Quality Lean Protein–> Within 45min AFTER TRAINING

Simple Carbohydrates are digested and absorbed quickly into the bloodstream. Most simple carbs tend to be less satisfying with few essential nutrients. Simple Carbs replenish the glycogen burned while training and quickly raise the body’s blood sugar level. Insulin then drives carbohydrates in the form of glucose into muscles to help them recover and grow. Pineapple, watermelon, Plain bagel, Kiwi, Corn Flakes, Rice Cakes, White Rice, Instant Oatmeal and Instant Mashed Potatoes are some examples of Simple Carbs.

I hope this helps you to understand what to eat before and after a workout, especially one @Diamond Guru Fitness! I hope to see you all in class! Monday and Wednesdays @7 pm and Saturdays @11 am. RSVP to thediamondguru@yahoo.com

In Health, Fun and Fitness,

The Diamond Guru




Can Eliminating Meat Improve Your Health?

Health experts are constantly debating about dietary choices and which eating plan is best for your overall health.

Some vegan proponents claim that a plant-based diet is the best option, claiming it provides the body with the optimal nutrition that is needed for good health.  It is true that you should be consuming healthy plants, such as vegetables and fruit, but is it really good to eliminate all types of animal products, including meat and dairy?

When you look at the nutritional basis of a vegan diet, you will find many benefits to the types of foods that most vegans eat.  The problem lies in the fact that even though the diet has some good elements, there are some gaping holes when it comes to overall nutrition.

Positive Aspects of a Vegan Diet

One of the main benefits of a vegan diet is that many people focus on eating higher amounts of vegetables instead of animal products.  The increased vegetable consumption can be very beneficial for your health in many ways, because vegetables are an excellent source of vitamins, minerals, antioxidants, and fiber.

When you are eating fresh, raw vegetables, your body is getting essential nutrition that helps to support good health.  Most modern diets are lacking in the fruits and vegetables needed for a healthy lifestyle.  Becoming more aware of the things that you are eating is a good way to improve your nutrient intake.

Many vegans are looking for ways to improve their health, so they choose to eat a variety of fresh fruits and vegetables.  But, big problems occur when a person is cutting out meat and dairy, and they choose to avoid vegetables as well.  These “junk-food vegans” choose to eat highly processed foods which are lacking in nutrition. In comparison, a person who eats processed foods and meat will still get some nutrition from the meat that is consumed, but you can’t depend solely on meat to provide your body with all the nutrients it needs to function properly.

Negative Aspects of a Vegan Diet

Other than the increased vegetable consumption, there aren’t many other positive benefits that can be gained by following a vegan diet.  This single benefit (more vegetables) isn’t enough for most people to commit to a vegan lifestyle, because we know it’s possible to increase your vegetable consumption and still enjoy meat at the same time.

Learning more about the health problems that can occur when meat is eliminated will help you to understand why meat is such an important part of a healthy diet.  People who avoid meat and dairy products are often lacking in important nutrients, including:

  • Iron
  • Zinc
  • Vitamin B 12
  • Protein
  • Vitamin D
  • Calcium

These nutrients are essential for good health.  They are difficult to get from plant based foods, and easy to obtain from animal foods.  Many vegans are deficient in B12 and iron, both of which are important nutrients that your body needs.

Another reason that meat is so beneficial is because the calories in meat are very efficient.  Each calorie is packed with nutrition that can be used to improve your health, and when a person is avoiding meat then they will likely need to consume more calories in order to get the same nutrition.  Higher calorie intake might lead to weight gain and obesity which can increase the risk for a number of health problems.

Healthier Meat Options

One of the arguments to encourage veganism is the fact that factory farmed meat is unhealthy and dangerous for your health.  There is a lot of truth to the fact that factory farmed dairy and meat products contain subpar nutrition and they are loaded with toxins that can be dangerous to your health.  But, just because certain types of animal products are raised in an unhealthy way doesn’t mean that you should avoid animal products all together.

Instead, a better option is to choose higher quality meat and dairy options in order to be sure that you are getting the nutrition that you need without the dangerous elements that go into factory farming.  Look for meat, dairy, and eggs that are pasture raised, grass fed, and organic. These animals are raised in a natural environment, and they are less likely to have the dangerous toxins that are present in conventional products.

The truth is that the environment in which an animal is raised can have a direct impact on the nutritional value that is available within the meat and milk.  Animals that are allowed to graze on grass and live in a natural environment have superior nutrition compared to the animals that are raised in confined spaces.

It might cost a little more to buy grass fed meat instead of conventional meat, but it is worth the cost if you want to improve your health.  The old saying “you are what you eat” rings true here, especially when it comes to meat.  Make room in your grocery budget by cutting out unnecessary items like junk food, so you have some extra cash to put towards eating clean, high quality products.


In Health and Fitness,

The Diamond Guru

Healthy chicken dinner


The DGF Monthly Workout/Exercise Calendar!

Good afternoon everyone,

Below you will find the Small Group Workout Calendar for September…

All classes are held at: 1080 NE 43rd Street, Oakland Park, Fl 33334

Please RSVP to: thediamondguru@yahoo.com now!

Classes are $10.00 per person per class

Diamond Guru Fitness is dedicated to teaching ALL Levels of Fitness in each class from Beginner to Advanced!! Only 8 people per class so you get the individualized attention you want and deserve!

What are you waiting for? Let me help you get in the best shape and health of your life!

**********Ask me about my DGF Nutritional Health and Weight Loss plan!********* This could be you!

January 2014

January 2014

August 2014

August 2014

Steven Side View- After 203 lbs lost on the DGF Nutritional Plan!

Steven Side View- After 203 lbs lost on the DGF Nutritional Plan!


~ September 2014 ~

























Diamond Guru Fitness 7 pm

Sculpt and Build




Diamond Guru Fitness 7 pm

Stability Ball Workout






Diamond Guru Fitness 11am

Cardio Pump




Diamond Guru Fitness 7 pm

One minute Circuit Training




Diamond Guru Fitness 7 pm

Core Challenge Workout














Diamond Guru Fitness 7 pm

HIIT= High Intensity Interval Training






DiamondGuru Fitness 11 am

Power Abs Workout








the diamond guru
www.diamondgurufitness.com  Check out my new website!!
LIKE me on facebook: https://www.facebook.com/pages/Diamond-Guru-Total-Fitness/295805843808009

Small Group Personal Training @ Diamond Guru Fitness

Hello Diamond-Guru Fitness Enthusiasts!

This week Mon. 08/25/14 & Wed. 08/27/14 @7 pm and Sat. 08/30/14  @ 10:30am <—- NEW TIME THIS WEEK ONLY We are Mixing it up with some Dumbbell, Stability Ball and Resistance Band Workouts!! Great fun and an Awesome diverse way to build muscle and burn fat! This is a GREAT WORKOUT for EVERY FITNESS LEVEL!  

My awesome peeps doing the "Diamond Guru pose"

My awesome peeps doing the “Diamond Guru pose”


Being a part of Diamond Guru Fitness IS different! It’s a POSITIVE, Supportive Environment that encourages Personal growth! Small group Personal Training allows for each persons unique fitness level to be taken into consideration therefore producing better results individually! No more than 8 to a class! RSVP required in advance… 

RSVP to: thediamondguru@yahoo.com 

Class is $10.00 pp

Add in my Nutrition plan for healthy eating, weight loss and watch the TRANSFORMATION happen! ASK ME ABOUT SPECIALS for SEPTEMBER! 

In Health, Fun and Fitness,

The Diamond Guru

Circuit Training this Week @ Diamond Guru Fitness!

Good afternoon!

This week We are Circuit Training! 

Circuit training is a method of resistance training, or weight training, that maximizes the volume of work done in a short period of time. Circuit training is a great tool to use for people who are interested in weight loss, muscle gain and overall strength increases.


Circuit training squashes common excuses that people use for not exercising because it takes little time, is action packed, does not need to be done everyday, and it can be personalized.


Circuit Training Basics


Circuit training consists of performing multiple exercises on multiple body parts in a row with little rest in between exertions. The two most basic types of circuit training are horizontal training and vertical training. In horizontal training, all sets of one exercise are performed before a person moves on to the next exercise. In vertical training, one set of every different type of exercise is performed before returning to an exercise for the second time.


The most important component of circuit training is to take little rest in between sets, whether of the same or different exercises.


Circuit Training Benefits


Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. The exerciser gains muscle through the resistance training. The exerciser increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program. The exerciser burns high amounts of calories during the high exertion periods of his/her sets.


Circuit training is also a convenient way to exercise. It maximizes the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out everyday.


Long Run Benefits


Circuit training is a type of interval training. Interval training is a great way to increase the body’s ability to burn calories when it is at rest. The exerciser’s heart rate goes up very high, returns to a lower, but still elevated, state, and then goes up very high again. At no point during circuit training does the heart rate return to its resting rate. Circuit training, and interval training overall, increases the amount of oxygen that a person consumes post exercise, and therefore, increases the number of calories that a person burns throughout the day.


It can be used to achieve an increase in lean body mass and a decrease in weight.

My awesome peeps doing the "Diamond Guru pose"

My awesome peeps doing the “Diamond Guru pose”

When? Monday 8/18/14 , Wednesday 8/20/14@ 7 pm and Saturday 8/23/14 @11 am!

Where? 1080 NE 43 Street, Oakland Park, Fl. 33334

Rsvp to: thediamondguru@yahoo.com

$10.00 per person


In Health, Fun and Fitness,