April 14th,16th and 19th @ Diamond Guru Fitness Studio in Oakland Park, Florida!

Good afternoon Diamond Guru Fitness Enthusiasts!!

Mon. 04/14 & Wed. 04/16 @7 pm, We are Circuit Training with HIIT! 

Monday, We start the week off RIGHT by working harder and smarter and NOT LONGER! 5 minute warm up followed by 30 mins of short bursts of exercise with free weights and body weight followed by shorter bursts of rest. Burn more fat and calories than in your

Stability Ball Training with diamond guru!

Stability Ball Training with diamond guru!

standard workout! 10 stretching cool down….

Wednesday, We rock another HIIT workout but this time we are using Stability balls and dumbbells to burn and build!!

Saturday’s class @ 11 am is 10 Minute warm up, 30 mins of cardio and 15 min stretching and cool down.

$10.00 Per class- Small Group Personal Training Format- First 8 RSVPS!!!

RSVP to: thediamondguru@yahoo.com

*****ASK ME ABOUT MY AFFORDABLE NUTRITIONAL PROGRAM AND HOW YOU CAN LOSE WEIGHT FAST!!!!!!***** 

In Health and Fun Fitness,

the diamond guru

 

This week @ Diamond Guru Fitness Studio Mo. 4/7 & We. 4/9@7 pm & Sa. 4/12 @11 am

Happy Sunday Everyone!

I had a GREAT weekend and I hope you did too! Let’s kick Off the New Week with Some Circuit Training to Build Muscle, Burn Fat and get Lean and Fit! Let’s Work Smarter NOT LONGER! 10 Min. Warm followed by 35 min Circuit and 15 mins of cool down and stretching!     

Get Lean and Fit with Circuit Training and it's fun!

Get Lean and Fit with Circuit Training and it’s fun!

When: Mon. & Wed. @ 7 pm NEW SATURDAY CLASS…..@ 11 am- 11:45am….Stretching and meditation $10 per class

 

*****APRIL SPECIAL STARTING WED. 04/02/14…$60.00 for all months classes!!! OR $10.00 per class….That’s $130 SAVINGS for the month!!!!

dgurublueballs
 

Where??….1080 NE 43rd Street Oakland Park, Fl 33334
How do I RSVP?????  thediamondguru@yahoo.com
Small Group Personal Training..Class size limited to 8!
In Health and Fitness,
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

 

 

This week (03/31, 4/2 @7pm & 4/5 @11am) @ Diamond Guru Fitness Studio!

Good Evening!

This week We are Circuit Training! Circuit Training is great for Your Cardiovascular System and Muscle Tone!

Monday, We are working Abs , Glutes and Legs!!!                     

My awesome peeps doing the "Diamond Guru pose"

My awesome peeps doing the “Diamond Guru pose”

 

Wednesday, We are working Arms, Chest and Back!!

Saturday, We will mix it up for a cardio ONLY workout!! 30 Mins 

When: Monday 03/31/14 @7 pm, Wednesday 04/02/14 @7 pm & Saturday 04/05/14 @11 am!

******APRIL SPECIAL STARTING WED. 04/02/14…$60.00 for all months classes!!! OR $10.00 per class….That’s $130 SAVINGS for the month!!!!

Where….1080 NE 43rd Street Oakland Park, Fl 33334

How do I RSVP?????……. thediamondguru@yahoo.com  Small Group Personal Training..Class size limited to 8!

In Health and Fitness,

The Diamond Guru

 

 

 

 

This week @Diamond Guru Fitness Studio!

Hey Everyone!

This week @ Diamond Guru Fitness Studio, We are focusing on High Intensity Interval Training! 10 minute warm up, 30 min Intensity (at your own level) and 15 cool down and stretch! Work Smarter, Not Longer! Diamondguruonballsmile1

Small Group Personal Training Format 8 per class!

RSVP’s thediamondguru@yahoo.com RSVP NOW!!!!!!

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

When: Mon & Wed @7 pm and Saturdays @11 am!!!

Why: Because Fun Effective Exercise and Healthy Nutrition + FAST RESULTS!!

In Health and Fitness,                                                   DGFLogo.jpgDiamondgurucartoon2013.jpg

The Diamond Guru DGFLogo.jpg

Contact me by phone: 954-658-0479 text too!

Don’t workout Longer…Workout Smarter @ Diamond Guru Fitness Studio!

This week we workout with High Intensity though ALWAYS at your own level! We will warm up, workout hard for 30 minutes and stretch for 15- 20 minutes! Please bring 2 small towels!

The Diamond Guru

The Diamond Guru

When: Mon 03/17/14 & Wed. 03/19/14 @ 7 pm and Sat. 03/22/14 @11 am!

Where: DIAMOND GURU FITNESS STUDIO: 1080 NE 43rd Street Oakland Park, Fl 33334

Class is $10.00 Per person

RSVP to: thediamondguru@yahoo.com 

The first 8 to RSVP as this is small group personal training so RSVP ASAP!!!

In Fun Exercise and Healthy Nutrition,

The Diamond Guru

 

HIIT= High Intensity Interval Training..Small Group Personal training @ Diamond Guru Fitness Studio this week!

Good evening everyone!
This week High Intensity Interval Training @ Diamond Guru Fitness Studio! Shorter workouts and more stretching!!  Read on to the bottom for the benefits of HIIT!! 
When: Monday 03/10/14 and Wednesday 03/12/14 @7pm. Sorry No class this Saturday! 
Where: 1080 NE 43rd Street, Oakland Park, Fl 33334
Class is $10 per class. Small group personal training format- First 8 to RSVP!!!!
RSVP to: thediamondguru@yahoo.com
Diamond Guru..Come have fun, laugh and get fit!

Diamond Guru..Come have fun, laugh and get fit!

 8 Benefits of High-Intensity Interval Training (HIIT)

And why it needs to be part of your regular workout routine-

High intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat blasting workout. It sounds too simple to be effective, but science doesn’t stretch the truth.
Read on for eight proven benefits of this powerful workout:
1. Efficient
Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than a girl jogging on a treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
2. Burn More Fat
Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s repair cycle into hyper drive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
3. Healthier Heart
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
4. No Equipment Necessary
Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.
5. Lose Weight, Not Muscle
Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!
6. Increase Metabolism
In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
7. Do It Anywhere
You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
8. Challenging
This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored!
Sincerely,
the diamond guru
LIKE me on facebook: https://www.facebook.com/pages/Diamond-Guru-Total-Fitness/295805843808009
 
 

Does Muscle Weigh MORE than Fat? WEIGHT TRAINING this week @Diamondguru Fitness!

Hello Fitness Enthusiasts!! (READ ALL TO SEE AN INCREDIBLE BEFORE AND AFTER PHOTO!)

This week @ Diamond Guru Fitness Studio in Fort Lauderdale, Florida, We are WEIGHT TRAINING which means building muscle mass to burn and replace fat! YAY!!! 

5lbs Lean Muscle vs 5 lbs Fat!

5lbs Lean Muscle vs 5 lbs Fat!

Does Muscle weigh more than Fat? Not really. A pound is a pound but muscle is more dense so it does take up less room than fat….so you look leaner and sleeker! 

 

Monday 3/3/14 & Wednesday 03/05/14 @7 pm and Saturday 3/8/14 @ 11 am! Small Group Personal Training format…8 to a class!! Let’s build muscle and get strong and cut!!

Class is $10.00 pp or THIS WEEK ONLY $60 for all month’s classes!

RSVP to: thediamondguru@yahoo.com

Who’s joining me this week?? 

In Health, Fun and Fitness,

The Diamond Guru

******ASK ME ABOUT MY NUTRITIONAL WEIGHT LOSS/HEALTHY LIVING PLAN!***** THIS COULD BE YOU —————>>>>>>>>>>>>>>>>>>>>Jenb4andafter2014

 

 

Circuit Training this week @ Diamond Guru Fitness Studio!

Hello Fitness Enthusiasts!

Monday 2/24/14, Wednesday 02/26/14 @7 pm and Saturday @ 11 am, We are Circuit Training! Here are the benefits of Circuit Training:

Due to the lack of rest that circuit training demands, you’ll maintain an elevated heart rate for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. You’ll  gain muscle through the resistance training. You’ll increases your cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program.  You will also burn high amounts of calories during the high exertion periods of your 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, you do not need to work out everyday.  

Let's Circuit Train!

Let’s Circuit Train!

 

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. You’re 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.  

I hope this helped you to understand the benefits involved in this type of training! 

RSVP to: thediamondguru@yahoo.com 

Class is $10.00 pp

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

I hope to see you tomorrow!!!!

In health and fitness,

The Diamond Guru

LIKE me on facebook: https://www.facebook.com/pages/Diamond-Guru-Total-Fitness/295805843808009

 

 

 

 

Building muscle this week with Diamond Guru Fitness! Mon. 2/17 & Wed. 2/19

Hi Fitness Enthusiasts!

This week our focus at Diamond Guru Fitness is on building muscle! Mon. 2/17 and Wed. 2/19 @ 7 pm, We are using resistance bands and Free Weights to build some muscle! These are fun effective workouts for EVERY fitness level! 

******NO CLASS ON SATURDAY*******

Come get fit and Get Result s with Circuit Training!

Come get fit and Get Results!

Classes are $10.00 each 

RSVP to: thediamondguru@yahoo.com

the diamond guru

Biceps Bulging

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

In Health, Fun and Fitness,

The Diamond Guru

 

Sugar: How Bad is it for You…Really?

Sugar can kill you. That’s the headline popping up all over the Internet following the publication of a recent study in the journal JAMA Internal Medicine. The study by the Centers for Disease Control and Prevention (CDC) looked at the relationship between added sugar consumption and heart disease. And what the researchers found is pretty frightening. The average American diet contains enough added sugar to increase the risk of heart-related death by 18%. What’s worse, consuming more than 21% of your calories (that’s 420 calories in a 2,000 calorie a day diet) from added sugar more than doubles your risk of death from heart disease. Now, this isn’t the first time added sugar has received negative press. Research has shown that too much of the sweet stuff can lead to obesity, type 2 diabetes, coronary artery disease, cognitive decline and even cancer. So, should you rush to your pantry or fridge and throw out everything that has added sugar? The average American diet contains enough added sugar to increase the risk of heart-related death by 18%.

The Sugar That Kills 

Not all sugar is bad for you. Your body needs carbohydrates (starches and naturally occurring sugars like what you find in fruit), which are broken down into glucose to create energy. The culprit behind heart disease and other serious health problems is added sugar — any sugar that’s been added to foods or beverages during processing or preparation. You’ll find added sugars in things like soft drinks, energy drinks, sports drinks, fruit drinks, ice cream, candy, cakes, cookies, pastries, cereal, bread, flavored yogurt, salad dressing and ketchup. These sugars add calories to your food, but little or no nutrients. By comparison, foods that contain naturally occurring sugars tend to be nutrient-rich, which helps slows down sugar absorption.

Added Sugars in Disguise
Many times we eat food with added sugar without even realizing it. That’s because it’s a sneaky sweetener with many names. The next time you look at a food label keep your eye out for ingredients that end in -ose, such as dextrose, glucose, maltose and sucrose, as well as any types of syrup, such as rice syrup, high fructose corn syrup or malt syrup. Some other added sugars include honey (which may be slightly healthier than refined sugar because of its small amounts of fiber and nutrients) molasses, fruit juice concentrates and evaporated cane juice.

How Much Is Too Much?
Given all the ways added sugar in processed foods is bad for the body, is any amount safe? Right now, we just don’t know. There isn’t a magic number for the amount of added sugar that’s deemed “healthy.” The American Heart Association recommends limiting added sugars to less than 100 calories a day for most women and 150 for most men. To put things in perspective, a single 12-ounce can of sweetened soda contains about 140 calories of sugar — enough to put a woman into a higher-risk category if she drinks a soda a day. The World Health Organization recommends that added sugars make up less than 10% of your total calories (less than 200 calories in a 2,000 calorie diet).

Whether you decide to completely cut out added sugars is up to you. But if you’re concerned you’re eating too much, consider some of these tips from the American Heart Association:

1. Buy sugar-free or low-calorie beverages.
2. Buy fresh fruits or fruits canned in water or natural juice.
3. Add fresh fruit to sweeten cereal or oatmeal.
4. When baking, cut the sugar called for in your recipe by one-third to one-half.
5. Substitute unsweetened applesauce for sugar in recipes.

So, are you ready to ditch the sugar?? I personally recommend coconut flower sugar as it has a glycemic index of 35, which is low on the glycemic index scale. Read below for more info.

The Glycemic Index of coconut sugar was reported by the Philippine Coconut Authority to be 35 and by that measure it is classified as a low glycemic index food. However, in that study the glucose standard was fed as an aqueous solution, while the sugar was fed as sugar. Making the test food slower and more difficult to absorb and digest relative to the test solution will lower its GI value. It is considered to be healthier than refined white sugar  and brown sugar. It can be used as a 1:1 sugar substitute for coffee, tea, baking, and cooking.

Coconut sugar has a high mineral content, being a rich source of potassiummagnesiumzinc, and iron. In addition to this it contains Vitamin B1B2B3, and B6. When compared to brown sugar, coconut sugar has 18 times the potassium, 30 times the phosphorus and over 10 times the amount of zinc. The large amounts of K and P can explained by the way coconut sugar is tapped from the inflorescence’s of the tree.

The coconut sap, from which coconut sugar is derived, contains 16 amino acids. The amino acid which has the highest content in coconut sap is Glutamine.

Coconut sugar has gained popularity as a health food and among people with diabetes. Coconut sugar can be used as a sugar substitute and is considered safe to use for diabetics. Coconut sugar used to be only sold in specialty Asian stores but companies are now selling it in natural food markets and online making coconut sugar more accessible to mainstream markets and making it a more viable cane sugar substitute.

In Health and Fitness,

the diamond guru