Burn Fat and Build Muscle on your Buns and Guns!

This week at Diamond Guru Fitness…..

Monday, November 10th @7pm, We start the week off with High Intensity Interval Training! Longer periods of Intensity followed by short rest periods. This intense part of this workout lasts approx. 20 mins. We will do a dynamic warm up for 5-10 mins before and stretch for 10 mins after. Be ready to work out and be focused! diamondgurustandingpinkballweights

Please go read my Article of what to eat Before and After workout to get the Best Endurance and performance and therefore Results!! 

Wednesday, November 12th @7pm, You are welcome to join me for my Military Style bootcamp! This workout is bound to get you sweating and burning fat! 

ALL DIAMOND GURU FITNESS CLASSES ARE IN THE PERSONAL TRAINING FORMAT! 8 PER CLASS MAX! ALL FITNESS LEVELS WELCOME! EXERCISES MODIFIED!

Saturday, November 15th @11am, We are working and building muscle BUNS and GUNS! You’re gonna love this workout with dumbbells!

Class is $10.00 or for this week only…..$50.00 for the rest of this month. That’s 2 classes free!!!!!

RSVP to: thediamondguru@yahoo.com NOW!!!!!!!

In Health and Fitness,

the diamond guru

***ASK ME ABOUT MY Weight Loss and Nutritional Health for Life Plan!***** Before and After pictures on my website!

www.diamondgurufitness.com

 

 

 

Workout Calendar for November 2014 Diamond Guru Fitness Studios!

Happy 1st week of November! Below you find the November Workout schedule calendar so you know what each workout is and when they take place! 

All Workouts are held at: 1080 NE 43rd Street, Oakland Park, Florida 33334 (Private Studio) 

Welcome to the New Diamond Guru Fitness Studio!

Welcome to the New Diamond Guru Fitness Studio!

I use the Small Group Format to give you the personalized attention YOU DESERVE to reach your fitness goals in an optimum amount of time.

RSVP to: thediamondguru@yahoo.com  (Please let me know which date or dates you are RSVPing for….) Classes are $10 each.

 

***NOVEMBER SPECIAL***** $70 for all month Get 3 FREE!!!***

November 2014- DIAMOND GURU FITNESS WORKOUT SCHEDULE

~ November 2014 ~
Sun Mon Tue Wed Thu Fri Sat
1
2DAYLIGHT SAVINGS 3 BOOTCAMP 7PM 4ELECTION DAY 5 ABS & GLUTES 7PM 6  7  8 BEACHBODY CIRCUIT 11AM
9  10 BETTER BODY HIIT High Intensity Interval Training 7PM 11VETERANS DAY  12 BOOTCAMP 7PM 13  14  15 BUNS & GUNS 11AM 
16  17 CARDIO PUMP 7PM 18  19 CIRCUIT TRAINING 7PM FULL BODY 20  21  22 CARDIO STRENGTH  10AM“DIFFERENT TIME!!!”
23  24 SUPERSETS 7PM 25  26  27 THANKSGIVING  28  29NO CLASS
30 Notes:

 

 

 

Arms, Tri’s and Shoulders Sculpt Wed. 10/29/14 @Diamond Guru Fitness!

Good evening fellow fitness enthusiasts!

Wednesday, 10/29/14 @7 pm, We are working our Upper Body and Building muscle! We’ll be using our heavier Free weights tomorrow for Maximum Impact!! Make sure to get enough rest, water and eat before class so you have the energy you need to make it through the workout! If you need to know what to eat for the greatest benefit…please go read my article on What to Eat Before and After a workout. Upper Body Muscleswww.diamondgurufitness.com

Class is $10.00 per person- NEW Rock N Roll Playlist!!!!

RSVP Required. Small Group Personal Training Format. 8 MAX! Come get the personalized attention YOU Deserve to get the BEST Results! 

RSVP to; thediamondguru@yahoo.com  

ASK me about One on One Personal Training Specials and Nutritional Counseling! 

In Health, Fun and Fitness,

the diamond guru

 

 

 

 

Rock some shapely Glutes, legs, arms and chest @ Diamond Guru Fitness!

Good afternoon Everyone!

Monday, 10/27/14, We start our week off with a Lower Body workout to build some Legs and glutesmuscle and strength in Our Glutes (booty) and Legs (Quads, Hams and Calves)!  Join me for an Awesome workout for EVERY Fitness Level! 

Wednesday, 10/29/14, Mid week We’ll be working Upper Body (arms, Chest, shoulders and back). Gain some muscle, burn fat and develop some beautifully shaped arms and shoulders. Gotta love those muscle shirts or strapless dresses!! Upper Body Muscles

Class starts at 7pm…RSVP a must!!! Small Group Personal Training Format….8 RSVP’s total!

RSVP to: thediamondguru@yahoo.com

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

$10.00 per class….

Let me help you achieve the health and body YOU WANT!! 

Ask me about Personal Training session specials!!!! Let’s talk about Weight Loss and Nutrition!!

In Health, Fun and Fitness,

the diamond guru

 

 

October DGF Calendar is here!!!

DGF October 2014/ Lean Muscle Building Month!
Sun
Mon
Tue
Wed
Thu
Fri
Sat
 
 
 
1 Full Body
Weight Training
Workout 7pm
2
3
4 Full Body
 Resistance Band Workout
11 am
5
6 No Class
7
8 Legs/Glutes
Weight Training 7 pm
 
9
10
11Chest/Back
Weight Training 11 am
 
12
13Shoulders/Arms
Weight Training 7 pm
14
15 Core
Weight Training 7 pm
 
16
17
18 Full Body
Weights/Bands
19
20 HIIT
 
Weight Training 7pm
21
22 Circuits
Weight Training 7pm
23
24
25 Stability Ball/Full Body
11 am
26
27 Legs/Glutes
Weight Training 7 pm
28
29Shoulders/Arms
Weight Training 7 pm
30
31
 
 
 
 
 
 
 
 
Link

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

Do YOU Know about OUR FOOD SUPPLY!!

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