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,

the diamond guru.       ASK ME ABOUT MY NUTRITIONAL PLAN TO LOSE WEIGHT AND GAIN HEALTH

 

Do you have the “Desire?”

Desire. 

The stepping stone, the initial impetus, the driving force, the only thing that can gain momentum and drive us along the road leading to success. 

Back in 2005, when I found myself at the beginning of this uphill road, I used to read about it all the time. But the word “want” is not strong enough to express what it takes. Wanting it is just not enough. 

You have to long for change to be able to get up again every single time you fall. You have to crave a new version of yourself to fight all the obstacles that will come your way. You have to yearn for a healthy and active body to be able to keep your eyes on the prize and fight away all distractions. 

And when you finally reach your goal, you need double and triple doses of this strong desire to be able to maintain. Just wanting it is simply not enough. You will also want to re-visit your old habits at some point. You will want to indulge in your favorite treats. You will want to take a break from exercise. And you don’t know which desire will be stronger when the time comes. You can’t leave this to chance. Your desire to maintain your weight, your health, your energy has to be strengthened to the maximum to be able to withstand the temptations. You have to place this desire on the tip of your priorities pyramid. And push it back up every time it slips towards the base! 

The stronger your desire, the better your chances of losing or maintaining. So, keep it strong. Just like you do with your muscles. Here are some before and after photos of some clients who have and had the DESIRE!

Stay Fit and healthy,       ZbeforeandafterOctober 2013 Steven kilt StevenBeforeKilt

The Diamond Guru

August 11th, 13th and 16th @ Diamond Guru Fitness Studio!

We start Monday, 08/11/14 @7 pm with a Fat Blasting workout! 10 minute warm up…30 minutes of Intense Dumbbell Fat Blasting and then we stretch for 10 minutes ….A great workout for EVERY Fitness level!

Wednesday, 08/13/14 @7 pm, We work the entire body and especially the problem “Muffin Top” Area!! An Awesome workout for ALL Fitness levels! I modify all exercises for all my classes! 

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

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

 

Saturday, 08/16/14 2 11 am, We burn 500 calories in 45 minutes!

1080 NE 43rd Street, Oakland Park, Fl 33334

RSVP to; thediamondguru@yahoo.com

$10.00 per class

In health, fun and fitness,

the diamond guru

 

August 4th, 6th and 9th @ Diamond Guru Fitness!

This week at Diamond Guru Fitness, We start Monday on a High note with HIIT! High Intensity Interval Training! We will burn tons of fat and gain some rockin muscle with 30 min intense workout! You’ll be sweaty with this one! 

Have fun and get results fast!

Have fun and get results fast!

Then Wednesday, We work our entire body on the Stability Ball! This workout will tone you as well as build endurance!

Saturday, We top things off with an Awesome Resistance Band workout! If you’ve never tried bands, this is the workout for you! Challenging and effective!

When: Mon and Wed. @7 pm, Saturday @11 am!

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

How much: $10.00 per class OR $65 for ALL AUGUST CLASSES! That’s 1/2 price!

RSVP to: thediamondguru@yahoo.com  

Sincerely,
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

Come Workout this Week @ Diamond Guru Fitness! 07/28, 7/30 & 8/2

Hello Everyone!

This week @ Diamond Guru Fitness, We are utilizing Resistance Bands, The Stability Ball and some Dumbbells to Build Muscle and Burn Fat! Whether you are trying to Build Up or Lean out…these workout are for you!

Class is $10.00 per person or Starting Saturday 8/2 thru 8/6- ALL AUGUST for $65! That’s half price. 13 classes this month! 

Stability Ball Training with diamond guru!

Stability Ball Training with diamond guru!

 

Where are classes? 1080 NE 43rd Street, Oakland Park, Florida 33334

When? Mon. 07/28/14 and Wed. 07/30/14 @7 pm and Saturday 08/02/14 @11 am….

Why attend? You’ll Feel and Look Great as well as get Healthy and fit! Besides we are a fun group and the MUSIC ROCKS!!

RSVP NOW!!!!!! What are you waiting for? ALL FITNESS LEVELS WELCOME! True Small Group Personal Training! GET THE PERSONAL ATTENTION YOU DESERVE!

RSVP to: thediamondguru@yahoo.com 

In Health, Fitness and Fun,

The Diamond Guru

 

Build and Burn this Week @ Diamond Guru Fitness Studio in Fort Lauderdale!

Good Sunday Evening Everyone! I hope you had an Awesome weekend filled with family, friends and fun!

This week at Diamond Guru Fitness we are Building Muscle and Burning Fat with Strength Training! Don’t be afraid to use dumbbells. Not only are you building muscle but by performing weight-bearing exercises you are gaining Bone Health!!” Muscle does weigh more than fat but it takes up less room so you appear thinner  and muscle is smooth fiber so your skin looks firmer! Look below and you’ll see what I mean…

5lbs Lean Muscle vs 5 lbs Fat!

5 lbs Lean Muscle vs 5 lbs Fat!

When: Mon 7/21/14 & Wed 7/23/14 @7 pm & Sat 7/26/14 @11 am

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

RSVP to: thediamondguru@yahoo.com

How Much? $10.00 pp

Small Group Personal Training Format- 8 RSVP’s Total so REPLY NOW! Great Positive Atmosphere! 

My awesome peeps doing the "Diamond Guru pose"

My awesome peeps doing the “Diamond Guru pose”

 

ALL FITNESS LEVELS WELCOME! ******** ASK ME ABOUT PERSONAL TRAINING SUMMER SPECIALS AND VACATIONERS DISCOUNTS!***********

In Health, Fun and Fitness,

The Diamond Guru

 

 

 

Are you getting enough sleep? 10 Reasons You NEED More Sleep!

We hear over and over again that getting eight hours of sleep per night is good for your health, but we routinely cut down on sleep to try and squeeze more out of each day.  It’s crazy to think that 24 hours just isn’t enough time to do everything, but that’s how many of us feel.

The problem is cutting back on your sleep may actually be doing you more harm than you think.  If you want to be more productive during the day, it’s better to get a restful night’s sleep rather than sacrificing it, for the sake of trying to get more done. Smileybabysleeping

Here are 10 reasons why you should be getting enough sleep every night:

  1. Weight loss is one of the most notable benefits of sleeping enough each night.  If you are cutting back on your sleep time, then it is likely that your metabolism will slow down, which makes it harder to lose weight.  Also less sleep affects 2 hormones that play a crucial role in your weight loss – ghrelin and leptin.  Ghrelin signals when you should eat and leptin signals when you should stop eating.  And sleep deprivation increases ghrelin while lowering leptin, which means you end up eating more. (Find out how you can effectively increase leptin to help manage your weight.)
  2. Sleeping more can help extend your lifespan.  One research study looked at the average length of time that each person slept, compared with their lifespan.  It was discovered that people who slept less than five hours per night didn’t live as long as those who routinely slept a minimum of seven hours per night.  This may be because lack of sleep causes your cortisol (stress hormone) levels to rise, which increases your blood pressure, making your body more susceptible to heart attacks and stroke.  It’s also been shown that lack of sleep can put your body into a state inflammation which can also lead to serious diseases.
  3. Improving mood is an important reason to get enough sleep at night.  Have you ever had a bad day after a poor sleep the previous night?  There’s reason why you feel so irritable and moody.  There’s an area in your brain called amygdala which controls emotions, particularly negative emotions like anger and rage.  When you don’t get enough sleep your amygdala doesn’t functions as well, increasing negative emotions and making you more susceptible to losing your patience and getting you angry easier.  That’s why when you get enough sleep your mood and attitude is much better.
  4. A recent study showed that people look younger and more attractive after a good night’s sleep.  Here’s why… during sleep your body produces growth hormones which helps with collagen production essential for youthful looking skin.  Also during the night, your body produces melatonin which is a hormone that helps protect your skin.  So if you want to increase the health of your skin and prolong your youthful looks, make sure you get enough sleep.
  5. Better concentration and sharpened attention can be gained with a good night’s rest.  When you have a bad night of sleep, it can decrease concentration levels and leave you struggling to get through the day.  Lack of focus may be caused by shortened delta sleep phase (the phase just before REM).  During this phase of sleep your brain is able rest and hence improve your cognitive function…allowing you to concentrate better.  Similar to your body needing rest in order to build lean muscle and burn fat.  So when you regularly get less than 7 hours of sleep you may be short changing your brain’s rest time and making it more difficult to stay focused during the day.
  6. Sleep can help improve your memory.  Even though your body is resting, your mind is at work all through the night.  During this time, the brain practices skills that were learned while you were awake, and it stores the information so that you can access it at a future date if needed.  If you’re trying to master a skill, it’s better to practice it and then walk away from your practice and sleep on it.  You’ll be pleasantly surprised to find that you can perform the skill better the next day.
  7. Lower stress levels are linked with getting a good night’s sleep.  If you have high levels of stress, often times a full night of high quality sleep is the best way to improve your stress levels and feel better.  During the night your body is able to work on balancing the hormones more effectively, especially lowering your cortisol level.
  8. Getting enough sleep can help prevent metabolic disorders, like type 2 diabetes, hypertension, and obesity.  Although the link between lack of sleep and metabolic disorders is strong, the mechanism wasn’t clear until recently.  Several studies done indicate that getting quality sleep allows your body to manage food intake more effectively and maintain the right balance of energy, as well as metabolize glucose much better.
  9. You can reduce inflammation levels in your body by getting enough sleep.  During the night, your body is able to repair tissues and renew cells, so that you’re ready for the next day.  But, if you’re not getting enough sleep, your body isn’t able to make the necessary repairs, which then put your body in an inflammatory state.  Chronic inflammation can cause premature aging, arthritis, diabetes, stroke, and heart disease… but it’s easily preventable by getting enough sleep.  Don’t forget that consuming enough omega-3 fatty acids from foods like salmon, mackerel, anchovies and sardines can additionally help you lower your inflammation as well.  If you can’t get enough omega-3 fatty acids in your diet, you can also take high quality omega-3 supplements as well.
  10. A stronger immune system can be achieved through good sleeping habits.  Have you ever come down with a cold after staying up to late?  It’s because lack of sleep weakens your immune system.  Getting enough sleep is one way to avoid illness, especially during cold and flu season.

So there you have it, 10 reasons you need to be getting more sleep.  Next time your busy trying to squeeze everything in one day, just remember that stopping early to get more sleep in the end is WAY more beneficial for you in the long run!  Life’s a marathon, don’t burn yourself out… get some sleep!

Join me @ 10:30 am for an Awesome workout at Diamond Guru Fitness in Ft Lauderdale! $10.00 pp…RSVP to: thediamondguru@yahoo.com 

*************ASK ME ABOUT PERSONAL TRAINING SPECIALS!!***************

In Health, Fun and Fitness,

The Diamond Guru

The One Food That Reduces Muscle Soreness

You may have experienced this in the past…waking up after a hard workout or a new workout that you’ve never done before and it feels like your body got hit by a Mack Truck.  Even the most minute movements are accompanied with excruciating pain and you go through the day wincing, groaning and whining.  And the worst part, just when you thought your body couldn’t get anymore sore…the next day it gets even worse!!

Ibuprofen to the rescue…right?  Well, ibuprofen is fine once in a while and it will help reduce the muscle pain and soreness, if you’re going through a particularly bad episode of DOMS (delayed onset of muscle soreness) but if you’re like me and hate to take any medications, there is a natural remedy that’s been proven to be effective in helping you reduce soreness.

Tart cherries.

Believe it or not studies have found that consuming tart cherries after a strenuous workout helps reduce muscle soreness, without the nasty side effects of NSAIDS (ibuprofen).  (Note: Even if you can tolerate NSAIDS, frequent use of NSAIDS have shown to hinder muscle growth…a lose-lose situation if you ask me)

One reason why tart cherries are so effective in reducing muscle soreness is that it has a high anti-oxidant and anti-inflammatory content.  The anti-inflammatory substance found in the peel of tart (montmorency) cherries contain the same active enzyme as that found in OTC anti-inflammatory drugs like ibuprofen.  Another added benefit is that tart cherries also help boost melatonin levels in your body, which help you sleep better and hence recovery faster as well.

Most studies done had participants drink tart cherry in juice form, anywhere from 8 – 24 ounces a day depending on the activity.  However, since tart cherry juice is high in sugar – about 32 g of carbs (24 g of sugar) per 8 ounce – I would recommend that you only consume tart cherry juice after you workout, this way your glycogen levels are low and the sugar from the juice will get used to replenish your glycogen storage instead of being converted to fat.  You can even mix the juice with your favorite whey protein along with some water or ice to make a great post workout recovery drink as well.  If you’re restricting your carb intake, you can reduce it to 4 ounces instead as part of your post workout drink.

It’s important to know that a large part of getting lean and fit, is being able to manage your muscle soreness and recovery.  Being too sore to workout is an easy way to derail you off your fitness goals and get discouraged.  But you don’t need to resort to popping ibuprofen just to mask the pain and risk adverse health effects.  The process of getting in better shape should be done without having to compromise your health, so before you pop an Ibuprofen, give tart cherries a try.  Just keep in mind that it’s not a drug, so you won’t get the kind of relief that you may be expecting, but you’ll be promoting natural anti-inflammatory processes in your body that will help you much more in the long run.TartCherries

I hope this was helpful!

In Health and Fitness,

The Diamond Guru

This weeks workouts and a New Saturday time this week @Diamond Guru Fitness!

Hello everyone…Diamond Here…

I hope you had a Fantastic and Healthy weekend! This week We are in Boot camp! So put on your Workout gear and lets kick it into high gear with Diamond Guru Boot Camp! Small Group Personal Training Format-8 people per class!  $10.00 per person

When: Mon. July 14 and Wed. July 16th @ 7 pm and *****Saturday @ 10:30 am! ****

Where: 1080 NE 43rd Street, Oakland Park, Fl. 33334 RSVP REQUIRED!!!

RSVP to: thediamondguru@yahoo.com    

We’re gonna sweat, burn calories and build muscle! WE WANT YOU! 

WE WANT YOU!

WE WANT YOU!

 

 

 

Great Music, Positive Atmosphere, Work at Your own Level from beginner to advanced! ALL exercises modified for skill level!!!

ASK ME ABOUT PERSONAL TRAINING SUMMER SPECIALS!

In Health, Fun and Fitness,

The Diamond Guru

www.diamondgurufitness.com