Tighten and Tone up that Lower Body@ Diamond Guru Fitness!

Good morning DGF Enthusiasts!!

This week April 13-18th, Let’s tighten and tone your Lower body! Big muscle groups burn fat faster and we are getting ready for summer!!

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Monday 04/13/15 @7pm, We are working on our Glutes and Thighs!! A 5 minute warm up, 30 mins of workout and then we stretch to maintain flexibility and ease soreness.

Wednesday, 04/15/15 @7pm, We are ROCKIN the Brazilian Butt Workout for that shapely TUSH! We’ll do our usual warm up and then rock this workout for 3 circuits to get the most of your workout! Then a cool down and stretching!

Saturday, 04/18/15 @11am, We are working the entire body with HIIT! 8 exercises back to back with our usual warm up and stretching afterwards to Kick-start your weekend in a Fabulous way!

Class is $10.00 per person- Small Group Training Format…

RSVP to: thediamondguru@yahoo.com or text to 954-658-0479

Where: 1080 NE 43rd Street, Oakland Park, Fl 33334

In health, fun and fitness,

The Diamond Guru

***ASK ME ABOUT MY AFFORDABLE EXERCISE AND NUTRITION PACKAGES!***

Are you Ready to Commit to getting the Body and Health You’ve ALWAYS wanted?

Are you sick and tired of Diet Fads that never work? Are you depressed about your weight and overall health? Is your MINDSET geared toward making a Positive change in your life? Are you tired of all the LOOKS from fit members of those Big Name Gyms? ARE YOU SICK AND TIRED OF BEING JUDGED??

If you answered YES to any of those questions….Call me, Diamond of Diamond Guru Fitness.com! Let me teach you and guide you towards your goal of Health and a Fit Body!! My studio in Oakland Park is all about POSITIVE ENERGY and POSITIVE FEEDBACK! I keep my classes to a Max of 8 students, that way you get my full attention AND get the MOST from your workout! Most of my students are like YOU so everyone feels SPECIAL and WELCOMED!

Here are some before and after photos of Students on my health (exercise) and Nutrition program! AFFORDABLE PAYMENT PLANS! CALL NOW FOR A FREE QUOTE! 954-658-0479 Diamond’s cell..

January 2014

January 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!

August 2014

Jan. 2015 NOW!

 

 

Howard- Before and after   201 lbs lost on the DGF Nutritional Plan!

Howard- Before and after
201 lbs lost on the DGF Nutritional Plan!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7 Best Foods to Help You Trim Down for Summer!

Good Morning DGF Enthusiasts,

Here are some snacks foods that’ll help you whittle your waist and get bikini ready for summer!!

TRIM DOWN FOOD #7

CinnamonThe Cinnamon Secret

Because It: Blocks fat storage

Imagine if there were a magic spice you could sprinkle on food so it couldn’t be stored as fat. Well, cinnamon is as close to that magic spice as you’ll find: According to an American Journal of Clinical Nutrition study, this exotic tree bark helps reduce levels of the hormone insulin, so less of the sugar you consume is stored as blubber. Sprinkle it in your coffee, in greek yogurt, or on apple slices, and start seeing results—in time for summer!

TRIM DOWN FOOD #6

Avocado OilAvocado Oil: Beauty Magic In a Bottle

Because It: Shrinks belly fat

Wait—we’re recommending a fat? Yup, and it’s one that makes you look slimmer in (or out of) your skivvies. In fact, in a study at Penn State University, participants who consumed this type of oil for just four weeks decreased their belly fat by 1.6 percent! (At that rate, you’d lose 20 percent of your belly fat per year, just cooking with a different oil!) Those who consumed a flax-safflower oil blend didn’t experience any abdominal fat loss. Avocado oil has a very high smoke point, so it’s perfect for sautés and stir-frys. (For the full list of what to eat for rapid weight loss, check out our essential 14 Ways to Lose Your Belly in 14 Days!)

TRIM DOWN FOOD #5

Picklespicklesbrine

Because They: Incinerate carb calories

It’s not the cukes themselves that have the magic power, but the vinegar they’re cured in. Studies show acidic foods like vinegar help increase the rate at which the body burns off carbs by up to 40 percent! And the faster you burn off carbs, the sooner your body starts incinerating fat. Munch on pickles as a low-cal, fat-fighting snack, and you’ll start feeling more confident in the nude in no time.

TRIM DOWN FOOD #4

Mangomangoes

Because It: Reduces fat hormones

There are folks out there who don’t lead highly stressful lives, but we’ve met very few of them. The rest of us are in it up to here, and our levels of the stress hormone cortisol are sky-high. Unfortunately, one of the things cortisol does is to encourage the body to store fat around your midsection. While you likely can’t up and quit your job, you can add some vitamin C-rich foods to your diet, which have been shown to lessen the damage to the body caused by stress. Mangos not only serve up just under a day’s worth of the nutrient in every cup, but will also remind you of a relaxing tropical getaway, slashing stress and helping you slim down. 

TRIM DOWN FOOD #3

Apple Cider VinegarTried & True:: Using Apple Cider Vinegar As A Skin Toner

Because It: Burns belly flab

Make apple cider vinegar your go-to for salad dressings. A Japanese study found that obese study participants who did just that were leaner and had less visceral fat than the control group who didn’t consume vinegar—after just eight weeks! How does it work? The vinegar produces proteins inside the body that burn fat. Dress your salad, and then get undressed with confidence.   

TRIM DOWN FOOD #2

AlmondsNDB No : 12061 Nuts, almonds, unroasted

Because They: Burn more fat during workouts

Here’s your look-better-naked plan for success: Eat a quarter cup of almonds before you hit the gym. A study in The Journal of the International Society of Sports Nutrition found that the nut, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Other research has found that dieters who add this amount of nuts daily decrease their weight and waist circumference more than dieters who only restrict calories.

TRIM DOWN FOOD #1

Rooibos TeaRooibos Tea Brands Factors to Consider

Because It: Quells hunger

Hot tea, hot night. According to South African researchers, polyphenols and flavonoids found in the plant from which rooibos it brewed can inhibit adipogenesis—the formation of new fat cells—by as much as 22 percent. The most powerful of these flavonoids is called aspalathin, and scientists say it can reduce hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome and type 2 diabetes. All that science may not sound sexy, but drinking this tea will make you feel so.

Stay Happy and Motivated,

The Diamond Guru

April’s Diamond Guru Specials and Workouts!

Hello Diamond Guru Fitness Enthusiasts!
Springtime is in the Air! This month you can attend all 13 classes for $80.00!! That’s a $50 savings! I am planning this months workouts to get us ready for the summer!! 
Don’t get caught with your shirt on when the weather warms up. Here’s a five-week plan to make sure your physique turns plenty of heads this summer. thediamondgurusback
 
If you’re like most guys and girls, then your Pavlovian response to tighter pants is to make a beeline for the cardiovascular machines and start reading a diet book.
For all the hours spent leafing through pages of a dietary manual while on treadmills, stationary bikes, and the like, most people’s jeans should be hugging their ankles. Unfortunately, that strategy won’t get you anywhere.
But here’s some good news: The fast track to weight loss is far easier and takes the opposite approach.
You need a delicate balance of weights, cardio, and plenty of eating to get rid of any unwanted pounds. That’s because lifting weights significantly speeds up your metabolism.
A study by the fat-burning mathematicians at West Virginia University supports this. They found that weightlifters peeled off an average of 14.5 kg and watched their metabolisms speed up by 4 percent.
The reason for this? Well, the more stacked(more muscle) you are, the more calories you’ll burn during everything you do. Lifting your coffee mug or watching your favorite show suddenly becomes more productive as you burn fat for free. Diamondguruonballsmile1
The guys in the study who did just aerobic exercise, such as running, lost more weight, but that also included four kilograms of muscle. Consequently, their metabolisms slowed down by an average of 14 percent. In the future they’ll have more trouble keeping the weight off—a problem easily avoided if you build muscle while dropping fat.
So, what’s the best way to dive in? I’ve carefully stacked the scales to create a perfectly loaded fat-burning plan which will see you losing up to three pounds every seven days for the next six weeks.
Be warned, you may have to shell out for a new wardrobe.

YOUR STRATEGY THAT WORKS

This plan involves three full-body workouts and limits each training session to just 45 minutes, the amount of time that maximizes the effect of the muscle-building hormone testosterone.
What’s more, the lab coats at the University of Alabama found that full-body regimens gave on average 2.27 kg (or 5 pounds) greater muscle gain per month than sessions that focused on single muscle groups.
You’ll combine these lifting workouts with short, sharp interval training sessions. Research at Laval University found this burns up to three times more fat than exercising at the same pace.
This three-pronged attack is a surefire way to earn you more muscle and less fat. Repeat this workout 3-5 times per week to keep building muscle and burning fat!
Classes are Mon & Wed. @7pm and Saturday @11am. April 4th Saturday is at 10:30am!! Pay by the class $10 per person…
Diamond Guru Fitness Studio: 1080 NE 43rd Street, Oakland Park, Florida 33334
Please RSVP to: thediamondguru@yahoo.com or text your RSVP: 954-658-0479
Small group Personal Training means you Get personalized attention! 8 max!
 
Even if you’ve never worked out before, I MODIFY ALL exercises for every fitness level!!
 
In Health, Fitness and Fun,
The Diamond Guru
 
*****ASK ME ABOUT MY WEIGHT LOSS/NUTRITIONAL PLAN Specials! VERY AFFORDABLE AND ALL REAL FOOD FROM YOUR GROCERY STORE!!!******

 

Small Group Workouts this week! Mar. 23, 2015

Happy Sunday Diamond Guru Fitness Enthusiasts!

Monday, Mar. 23, 2015 @7pm,  We start with Free Weights or Dumbbell Weight Training! (Don’t worry Ladies, you don’t have enough Testosterone to get bulky) Lifting Weights is important for more than good muscle tone. It helps keeps your bones strong and helps prevent osteoporosis! When you lift weights and mix it with another movement then Not only are you building Muscle but you are burning fat as well! Double the Benefit! 

Weight Workouts with the Diamond Guru!

Weight Workouts with the Diamond Guru!

Then Wednesday, Mar. 25, 2015 @7 pm, We are working the Resistance bands! Nice slow controlled movements with full range of motion is the name of the game with Resistance Training! Both the up and down moves concentrated with resistance!! 

Resistance Bands are fun and effective!

Resistance Bands are fun and effective!

 

 

Then Saturday, Mar. 28, 2015 @11 am, We are Circuit Training! We will mix up Weight Training, Resistance Band, Stability Ball, Cardio, Body weight and Bender Ball into our circuit to make it more fun and interesting!

RSVP to; thediamondguru@yahoo.com

1080 NE 43rd Street, Oakland Park, Fl 33334

**************The first 8 to RSVP!!!!!!!!!!!*************

To your Health and Fitness,

The Diamond Guru 954-658-0479 text Your RSVP TOO!!!

ASK ME ABOUT MY AFFORDABLE PAYMENT PLAN FOR NUTRITIONAL HEALTHY WEIGHT LOSS!!!

January 2014

BEFORE! January 2014

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

Steven Side- AFTER 203lbs lost! January 2015

diamondguru 007

CLMS Workout Warriors Rocked Circuits this past Tues. 3/10/15!!

Good afternoon Diamond Guru Fitness Enthusiasts!

This past Tuesday, We took it up a level with one minute circuit training!! I saw Strength Improvement and I see that you all are also gaining some endurance! Way to go!! I loved your Enthusiasm and Determination to succeed!! Circuit Training

Can’t wait to see what the next 2 months will bring! I’ll see you again this Thursday and I hope to see some more people joining in!!

Great JOB Workout warriors!!!

Stay Motivated,

The Diamond Guru

 

 

All Dressed Kale Chips

All-Dressed Kale Chips
Vegan, gluten-free, grain-free, nut-free, refined sugar-free, soy-free

Crispy and chewy kale chips baked in the oven and seasoned to perfection. Enjoy these as a healthy alternative to potato chips.
YIELD
1-2 SERVINGS PREP TIME
15 MINUTES COOK TIME
25 MINUTES
Ingredients:

PER BAKING SHEET:
approx. 1/2 bunch kale leaves
1/2 tablespoon extra virgin olive oil or melted coconut oil
1.5 tablespoons nutritional yeast
1 teaspoon garlic powder
3/4 teaspoon chili powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1/4 teaspoon fine grain sea salt or pink Himalayan sea salt
1/8 teaspoon cayenne pepper (optional)

Directions:
Preheat oven to 300F. Line a large rimmed baking sheet with parchment paper.
Remove leaves from the stems of the kale and roughly tear it up into large pieces. Compost the stems (or freeze for smoothies). Wash and spin the leaves until thoroughly dry.
Add kale leaves into a large bowl. Massage in the oil until all the nooks and crannies are coated in oil. Now sprinkle on the spices/seasonings and toss to combine.
Spread out the kale onto the prepared baking sheet into a single layer, being sure not to overcrowd the kale.
Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes more until the kale begins to firm up. The kale will look shrunken, but this is normal. I bake for 25 mins. total in my oven.
Cool the kale on the sheet for 3 minutes before digging in! This really makes all the difference! Enjoy immediately as they lose their crispiness with time.
Repeat this process for the other half of the bunch.

Note: Feel free to make these in a dehydrator if you have one. You can also experiment with the convection or dehydrator setting on your oven (if applicable).

CLMS Workout Warriors..Rocked it Thursday!

Great Job Workout Warriors of Crystal Lake Middle School! WOW!

Nine of you showed up for exercise class Thursday March 5th! I love that you concentrated and focused on the workout and you’re really going to achieve the results you’re looking for! I saw your form coming together nicely and we are starting to build up some endurance as well.

Next week, I am bringing in some resistance bands for some strength training and

Resistance Bands are fun and effective!

Resistance Bands are fun and effective!

resistance training workouts! This will really pick up the intensity of your workout and you’ll achieve results faster! 

Please RSVP to your 6th Grade Assistant principal Tiffany Peterson

  tiffany.peterson@browardschools.com

(Let’s hit 20 RSVPS and make it $5 per person!) Otherwise it’s $8 per person……YOU CAN DO IT!!!

Way to GO Workout Warriors!!!! See you Tuesday March 10th @4:30pm in the GYM!!

In Health and Fitness,

The Diamond Guru

CLMS Workout Warriors Rocked it Tuesday afternoon!

Good morning Diamond Guru Fitness Enthusiasts!

Yesterday 10 of you came to Exercise ready to work and get fit! KUDOS TO YOU! You all showed Excellent form and I know you received the benefit of a really good workout! You may be sore today and tomorrow, don’t let that stop you from joining us Thursday, March 5th from 4:30pm to 5:30 pm. The movement will actually relieve any muscle discomfort you may be feeling, by getting the blood flow back to those same muscles!!

I’m looking forward to seeing More of you show up to workout, laugh, listen to some great music and get healthy and fit!! 

Only $8.00 per class up to 19 people!

Only $5.00 pe class for 20 people or more so encourage your co-workers/friends to join us in the GYM!!

Stay Fit and Motivated,

The Diamond Guru

www.diamondgurufitness.com

Get ONE FREE COUPON for a Personal Training session here—–> http://www.moneysavercouponsonline.com/diamond-guru-fitness-oakland-park-33334.html

 

What Actually Happens in the Brain during Exercise?

Good morning Diamond Guru Fitness Enthusiasts,

Exercise causes our heart pressure to rise, which sends a signal to the brain that the body is under stress. In response, a protein releases into our body called “brain-derived neurotrophic factor” (BDNF). This protein is a “reset switch” that repairs memory neurons. It makes thoughts seem clear after exercising and putting the body at ease.

Have fun and get results fast!

Have fun and get results fast!

At the same time, endorphins release into the brain. Endorphins to limit the degree of pain and discomfort associated with exercise. They even create a sense of euphoria. Like BDNF, endorphins release in response to the feeling of “stress” brought on by exercise. “Runner’s high” is the phrase coined to describe the surge of endorphins during exercise. They act as a natural anti-depressant.

The same antidepressant effect from a “runner’s high” which, results in a reduction in stress level hormones. A study conducted in Stockholm showed that running stimulates cell growth in the hippocampus. The hippocampus is the part of the brain responsible for memory and learning.

How Exercise Affects Our Mind And Body

Together, BDNF and endorphins give us a “happy” feeling after exercise. These are somewhat addictive in nature. That is one reason why some people seem obsessed with exercising, although this “addiction” can be a healthy one.

Besides the short-term high from endorphins and BDNF, exercise also has long-term benefits. Studies show that people are happier and more productive throughout the day when they exercise. A Penn State study showed that people who had worked out within the previous month were happier and more productive at work. Compared to those who had not exercised (but not quite to the same degree as those who had worked out earlier that day). People who exercise on regular basis have much better moods than those who do not. As well, they have a stronger sense of calmness throughout the day.

Exercise affects the brain on various fronts. Not only does it increase heart rate that pumps more oxygen to the brain. It also facilitates the release of various hormones that provides an environment for the growth of brain cells.

A UCLA study showed that working out stimulates the growth of new neuronal connections. Imagine, new neuronal connections growing in a variety of important cortical areas of the brain.

How To Maximize The Benefits Of Exercise

20 Minutes

Based on this, you might think that professional athletes are the happiest people on the planet.

Department of Exercise Science at the University of Georgia research showed a need of only 20 minutes of exercise to reach peak level of productivity. Alternatively, to gain positive mood, and to facilitate information processing and memory functions. The key is to turn exercise into a habit.

Mental And Physical Connection

An important mental and physical connection exists that can increase the benefits of exercise. Some exercises integrate different parts of brain activity such as ballroom dancing. Dancing requires rhythm, strategy, coordination and thoughtfulness in movements stimulates cognitive health. In fact, much more than less complex workouts like running or cycling that do not engage diverse mental abilities as much.

Adding Exercise To Your Life

Working out in the morning before work or school helps to spike brain activity. It prepares you for stresses you may incur during your day. It allows for increased retention of new information and learning. It equips you to cope with complex situations that may arise.

Start-off easy – even just 5-10 minutes a day – and do a gradual increase the length and intensity of your workout. Going to a group or class at the gym makes exercising more fun, and it is a great way to learn new techniques and to meet new fitness minded people.

Try different exercises at home and outdoors in your neighborhood. You might try jogging, biking, strength training, etc. Variety is the spice of life, and the more you vary your routine the better for your motivation and your body.

Many apps on your smart phone can provide you with workout sets for all experience levels. Some even guide you through the exercises. Furthermore, apps like Map My Fitness and Nike enable you to track your progress. An excellent way to stay motivated as you watch yourself improve.

Final Thoughts

Remember, the health of your mind and body connects. Exercise is one of the best, if not the best way to improve mental and physical health in both the long-term and short-term.

The long-term benefits of regular exercise are immense. Exercise helps in reducing risk of disease, improving mental health, developing stronger body and muscles. As well as, the benefits that you will gain from reduced stress, improved digestion, improved blood circulation, and much more.

Even just going on a 20-minute daily walk is much better for you than staying sedentary. Find a Personal Trainer, training partner, set a schedule, do whatever you have to do to get those endorphins and BDNF proteins pumping as often as you can!

Stay Lean and Motivated!

The Diamond Guru