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

D.G.F Rockin Workouts this week!

Good afternoon Diamond Guru Fitness Enthusiasts!!

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Come Join Our Workouts!

Tonight, Monday 03/02/2015 @7pm, We start the week off with a Dumbbell/Cardio Interval Workout to build muscle, burn fat, Perk up your metabolism and make you feel GREAT!! 
Wednesday, 03/04/15 @7pm, We are Circuit Training and you’ll need 2 Towels for this sweaty workout! This is a great workout for burning fat and calories and Building CardioVascular Endurance!

Saturday, 03/17/2015 @11am, We are working out with Resistance Bands! This is a fun, effective workout alternative to dumbbells! It’s Strength Training and Resistance Training ALL IN ONE!

All Workouts MODIFIED for EVERY Fitness Level, Age, Shape or Size!

Classes are $10 per person … 1st week of the month SPECIAL ♥♥ ALL 12 CLASSES THIS MONTH for $70.00…!!! **No Class on Saturday March 21st!**

RSVP to: thediamondguru@yahoo.com 

or TEXT YOUR RSVP TO: 954-658-0479!!!!!

Stay Happy and Motivated, diamondguru 007

The Diamond Guru

Great Job WORKOUT WARRIORS of Crystal Lake Middle School!

Hello and Happy Monday Workout Warriors!!

You did GREAT last week and I was very proud of how quickly you each got the “FORM” down!

Let's Circuit Train!

Let’s Circuit Train!

This week, We pump things up a bit and go for a 30 second Circuit Training on Tuesday 3/3/15 @4:30pm! 

What can Circuit Training do for you? Read below!

  • What circuit training does for you: Increases your strength and aerobic fitness and burns lots of calories. 

  • The exhaustion factor: Moderate. Circuit training tends to be intense, but it’s completely adaptable to the individual. Beginners perform simpler moves than more-experienced exercisers, but everyone gets a good workout.

  • The coordination factor: Low. Nothing to worry about.

  • Who digs circuit training: Anyone looking for a good sweat to shake out of a training plateau. Circuit classes also are popular among busy people who want to combine a strength and aerobic routine in one workout. Anyone who wants a really fun and fast-paced workout will like circuit classes.

Then Thursday, 3/5/15 @4:30pm, It’s a Core and Glutes Workout! 

Firm, lift and shape your glutes! Tone, build and cut your core with specific exercises to tone and trim and shape your body while you Focus and Concentrate on each exercise getting the most benefit! 

Classes are $8.00 each unless we get to 20 attending people then it’s $5.00! LET’S GO WORKOUT WARRIORS!! RSVP NOW TO YOUR ADMINISTRATOR! 

“Hope to see you all tomorrow at 4:30pm in the gym!!!”

Stay Lean and Motivated,

The Diamond Guru

 

Torch Fat & Perk up your Metabolism this week @DiamondGuruFitness.com!!

Good evening DGF Enthusiasts!! Join Us for Class this week…1080 NE 43rd Street, Oakland Park, Fl 33334- Text your RSVP to: 954-658-0489 or RSVP to: thediamondguru@yahoo.com

We start ALL Classes with a 5 Minute Warm up, important to kick start your metabolism,  followed by a 40 min workout and 15 minute cool down and stretching which is all important for flexibility & dexterity!! ALL FITNESS LEVELS(from beginner to advanced), ALL SHAPES, ALL ADULT AGES, ALL SIZES!

DiamondGuruad2012

Weights to Kick Your Metabolism!

Monday, February 23rd 2015 @7pm, We are Rockin’ a Free Weight Workout Interspersed with some 30 sec cardio Blasts to TORCH Fat and Speed up that Metabolism!! 

Wednesday, February 25th 2015 @7pm, We are back with Circuit Training! One minute Circuits in a round  with 20 secs in between, move from one station to the next! 2X!! This is a fun, fast paced workout that is effective in burning fat and building lean muscle as well as building stamina.

Stability Balls and some of the beautiful door and mirrors!

Circuits Torch Fat 

Saturday, February 28th 2015 @11am, We are kicking off the weekend with HIIT! (High Intensity Interval Training) This type of workout will be work at your specific “High Intensity Level”. We’ll work at a High Intensity for 30 seconds and do moderate for 15 secs until we complete one round. Then we will go again for the 2nd round!! This workout builds cardio stamina as well as burn TONS of Calories and TORCH fat for 24 hours after!!

Classes are $10.00 per person

Bring Water and a Towel for sweat! Who is joining me in getting ready for the Spring and Summer!! Wooo hooooo!!

Stay Motivated,

The Diamond Guru

*****ASK ME ABOUT MY WEIGHT LOSS_NUTRITIONAL PLAN! VERY AFFORDABLE AND ALL REAL FOOD FROM YOUR GROCERY STORE!!!******

 

 

 

 

Five Ways to Speed up your Metabolism

Good Evening DGF enthusiasts!

Do you have a sluggish metabolism? You can fight back by doing these things throughout your day to boost your metabolism from morning ’til night.

1. Eat green at every meal. The chewiness of fruits and veggies (some whole grains) makes your mouth work harder, and the high-fiber content also takes more energy to digest, which combined adds up to a 10% increase in calorie burn. Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits.

2. Eat the Right Amount of lean protein. Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal about 4 oz twice a day and 8 oz once a day.

3. Push yourself. Right before every meal and snack, get on the floor and do 20 to 50 push ups (choose the amount for your strength level). Short bursts of exercise can lead to a 200 calorie afterburn throughout the day, and lean muscle also burns more fat.

4. Sip green tea or water. Decaffeinated Green tea contains Green drink2014catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day). If you’re not into this beverage, sip plain old water to avoid dehydration, which can slow down metabolism.

5. Rest easy, get enough sleep. Stress not only leads to high-calorie snacking, it can actually slow your metabolism. So it’s important to take regular breaks from your busy day. If you have a desk job, meditating may not be the best choice as studies have shown that sitting for an hour or more reduces the fat-burning enzymes in your body by as much as 90 percent. Get up and dance to your favorite song, go for a five-minute brisk walk, or move through a stress relieving stretching or yoga routine. Make sure you get 7 or more hours of sleep per night to restore your body’s ability to fight off free radicals, repair itself and rejuvenate yourself at a cellular level.

Stay Motivated,

The Diamond Guru

Torch Fat! Build Lean Muscle! CALL ME NW FOR YOUR NUTRITIONAL WEIGHT LOSS PLAN!

Torch Fat! Build Lean Muscle! CALL ME NW FOR YOUR NUTRITIONAL WEIGHT LOSS PLAN!

PS. ASK ME ABOUT MY AFFORDABLE WEIGHT LOSS-NUTRITIONAL PLAN

This weeks Exercises @ Diamond Guru Fitness 02/16/15, 2/18/15 & 2/21/15!

Good afternoon!

We start the week, Monday 2/16/15 @7pm, with Cardio Dumbbells! Let’s burn fat and gain muscle as we rock it out to some Great Pumping Music while getting fit! Feels Good!

Then Midweek, Wednesday 2/18/15 @7pm, It’s Compound Exercises where we work more than one muscle group at a time for a more effective overall body workout!

Then to Kick off the weekend, Saturday 02/21/15 @11am, Double Duty Toning Mega Calorie Burn! 

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

RSVP: thediamondguru@yahoo.com or text 954-658-0479 SAY ” RSVP” MON., WED, SAT, or ALL

How much? $10.00 per person

ALL FITNESS LEVELS, ALL BODY TYPES, ALL SHAPES, ALL SIZES!!! 

WE WANT YOU, To Workout With Us!

WE WANT YOU, To Workout With Us!

See you at the Studio!

In Health and fitness,

The Diamond Guru

 

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Diamond Guru Fitness would like to welcome Crystal Lake Middle School and it’s Teachers and Staff to The Healthy Active Living Lifestyle! 

Exercise sillyness and fun!

Exercise silliness and fun!

Hi, I’m Diamond! I’m very excited to be working with you and I know you’re going to have fun and FEEL GREAT! I’m going to bring some great music so we can rock out and exercise and before you know it, you’ll be Looking Great and Feeling even Better!! 

For the first 8 weeks, you’ll learn good form, to get the most out of your exercise and you’ll also learn that Exercise Can Be Fun! We are going to spend the first 15 minutes warming up then move into our workout 30 mins (I’ll modify the workouts for YOUR fitness level! ALL FITNESS LEVELS WELCOME even during the first 8 weeks) then we will stretch for the last part of the class. Stretching promotes flexibility and increases range of motion that will help you stay fit and healthy into your older years! 

My awesome peeps doing the "Diamond Guru pose"

My awesome peeps doing the “Diamond Guru pose”

I can’t wait to meet all you Fabulous Teachers and Staff!

 

In Health, Fun and Fitness,

The Diamond Guru

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Visit me on Facebook–>https://www.facebook.com/DGF2011?ref=bookmarks

On Twitter—->https://twitter.com/diamondgurufit

Try Personal Training with my MONEYSAVER COUPON——–>http://www.moneysavercouponsonline.com/diamond-guru-fitness-oakland-park-33334.html

 

 

Circuit Training Exercises @Diamond Guru Fitness 2/2/15;2/4/15 & 2/7/15!

This week at Diamond Guru Fitness, We are Circuit Training Monday, Wednesday and Saturday! 1080 NE 43rd Street, Oakland Park, Florida 33334 Text: 954/658-0479

Class is $10.00 per person. ******This week only $65 for all 12 classes this month!******

RSVPS REQUIREDYOU MAY TEXT, CALL AND LEAVE A VM OR EMAIL ME AT: thediamondguru@yahoo.com

We start Monday at 7pm, With Full Body Circuit Training! Strengthen all over, BURN Fat, Torch Calories!! Small Group Training Format..8 students per class! 

Torch Fat! Build Lean Muscle!

Torch Fat! Build Lean Muscle!

 

Then Wednesday at 7pm, We are Circuit Training our Core! One minute circuits! Firm up those tummies and strengthen your back, sides, upper, middle and lower abdominals! Small Group Training Format..8 students per class! 

On Saturday at 11am, We are Interval Circuit Training! 30 sec Intervals, get your heart rate up burn fat and build endurance!! Gain lots of strength!!

 

Come get fit and Get Result s with Circuit Training!

Come get fit and Get Results with Circuit Training!

Ask me about ONE ON ONE Affordable Personal Training sessions and Nutritional Counseling!!

Military Discounts!! Police Discounts!! Senior Discounts and  Teacher Discounts!! Get my Money Saver Online Coupon Here——> http://www.moneysavercouponsonline.com/diamond-guru-fitness-oakland-park-33334.html

 

 

In Health and Fitness, 

The Diamond Guru

www.diamondgurufitness.com

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Good Evening Everyone!

This week we are concentrating on Burning Fat and Building Muscle! Let’s get rid of that extra HOLIDAY weight we’ve all put on with some HIIT! High Intensity Interval Training! Cardio moves with some dumbbells and resistance bands! These types of workouts, burn fat, build muscle and burn a lot of calories in a short period of time! Monday and Wednesday at 7pm! Jan. 19th and Jan. 21st. Then Saturday @11 am We meet again for a great start to the weekend!

5lbs Lean Muscle vs 5 lbs Fat!

5lbs Lean Muscle vs 5 lbs Fat!

 

What makes Diamond Guru Fitness different from the rest? 10 minute Dynamic warm up, 30 min Intense Exercise for ALL fitness levels and 20 minutes of ALL IMPORTANT Stretching!! Being flexible will follow you into your older years and prevent injury!!!

$10.00 per class

RSVP to: thediamondguru@yahoo.comthediamondgurusback

Diamond Guru Fitness Studio is Located at: 1080 NE 43rd Street, Oakland Park, Florida 33334

Great Pumping Music, Wonderful Encouraging, Positive Atmosphere Always Promoted! All Fitness Levels Welcome! Small Group Personal Training means you work at your own pace! All exercises modified for fitness level! Don’t let Inexperience STOP you from being the BEST YOU can BE!

In Health, Fun and Fitness,

The Diamond Guru

Cell: 954-658-0479- CALL NOW FOR MORE INFO. OR TO GET STARTED ON YOUR FITNESS PLAN! One on One Affordable Personal Training available too!