Interval Strength Training with diamondguru Mon 3/25, Wed 3/27 @7pm & Sat 03/30 @11am

the diamond guru working upper back!
the diamond guru working upper back!

This week we are Interval Strength Training! Interval training is simply alternating bursts of intense activity with intervals of lighter activity. We will do this utilizing Free weights, resistance bands and body weight resistance. This is a full body workout that burns lots of calories and will build muscle!

Class is $10.00 per person- RSVP Required- Ft Lauderdale Area- Who’s joining me?

Please RSVP to: thediamondguru@yahoo.com

Read further for some advice on the best “Calorie Burning Foods!”

When you’re trying to lose weight, one common mistake is cutting down on calories too quickly, causing you to suffer from constant hunger and low energy. 

There is a much better way to tackle cutting down calories.  Instead of putting emphasis on calories, shift your efforts to choosing and eating the right foods.  

One such “key” food group you must have is protein.

Eating sufficient amounts of protein not only helps build lean muscle mass and increase your metabolism, but it also triggers a hormonal mechanism that suppresses your hunger.  It’s a great way to cut down your caloric intake while avoiding going hungry.

I don’t want to sound like a broken record but avoiding refined carbohydrates like bread, pastas and rice will also help you from feeling deprived and hungry.  Unlike protein, refined carbs actually triggers your hunger, so the more you eat it the more you want to eat!  And even worse, it spikes your hormone “insulin” which increases your ability to store fat! But be careful and don’t overeat protein also. Balance is the key!

So here are some good sources of “muscle building and hunger suppressing” proteins that you can include in your daily diet:
* poultry
* red meat
* fish
* eggs
** Try to consume meats that haven’t been treated with any antibiotics or hormones.

If you’re a vegetarian, your best bet is non-GMO soy protein, such as tofu, tempeh etc.  However, too much soy is not good, so you may also want to supplement your diet with vegan protein supplements such as:
* brown rice protein
* hemp protein
* pea protein.

Next time your hunger kicks in, be sure to eat some protein and avoid those refined carbs!

In Health and Fitness Fun,

the diamond guru

FOLLOW ME ON TWITTER FOR FABULOUS NEW advice on Exercises, Nutrition and much more! https://twitter.com/diamondgurufit

 

 

Get LEAN with Stability Ball Interval Training with diamondguru this week 03/18 & 03/20 @7pm. No Sat. Class!

the diamond guru- Getting Lean!

Monday 03/18/13 @7pm and Wed. 03/20/13 @7pm , We are Stability Ball Interval Training! Short bursts of Intense Exercise with short to no rests in between exercises followed by Lots of stretching for our cool downs! This is a great way to burn fat, get lean and show off those muscles that are hiding under there! 

 

Please RSVP to thediamondguru@yahoo.com

$10.00 per class OR ($60. for the month**Only avail. for the 1st week of the month**)

Starting off on the right foot by cleaning up your diet is the best way to hit the road running.  And the most important dietary tip that will kick start your body’s ability to burn off fat is to eliminate all refined carbohydrates and replace them with vegetables and fruits (unrefined carbohydrates.) 

Here’s the thing…all  carbohydrates turn into sugar and sugar makes you FAT.  It’s as simple as that.  So by reducing the amount of sugar you consume, you’ll immediately start losing weight.

Here’s a quick list of foods to avoid and foods that I recommend.

Examples of refined carbohydrate foods that you should AVOID:
breads
– pasta
– white rice
– baked goods (muffins, scones, donuts)
– sweets (soda, juice, candy)

Examples of some veggies that I recommend (cruciferous veggies are my vegetables of choice, since they have the highest amount of anti-oxidants, nutrient and fiber content):
– broccoli
– brussel spouts
– spinach
– cabbage 
– kale
– Swiss chard

Examples of fruits I recommend (berries are my favorite since it’s low in sugar, but has the highest amount of anti-oxidants and nutrient content):
– blueberries
– blackberries
– raspberries
– strawberries
– apples
– melons
– grapefruits
– peaches

Try to stay AWAY from fruits that are too high in sugar (I know they taste good, but try and stay away from these since they’re really high in sugar and low in fiber content):
– bananas
– pineapple
– mangoes

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

Stay Happy, Healthy and Fit,

the diamond guru

www.diamondgurufitness.com

BOOTCAMP with Diamond Guru this week! 03/11/ & 03/13 NO CLASS SAT!

Hey Everyone!

This week is Diamond Guru Bootcamp!! Come out and get Revved with this intense workout! Work at your own pace/level but you will push in these classes since they ROCK!! Come start getting the body you’ve always wanted! I’m ready to get ripped, are you? BRING IT ON!!

Class is $10 per class or Thru this Mon. 03/11…Only $60 for all month!

Please BRING A Hand Towel and a Bottle of Water!

the diamond guru
the diamond guru

RSVP to: thediamondguru@yahoo.com

Hope to see you there! Who’s joining me, shout it out!!!??????

Sincerely,
the diamond guru
I could win free advertising and a spot on Local 10 news!!

Eating Tips to Melt the FAT!!

the diamond guru- Getting Lean!
the diamond guru- Getting Lean!

 

 

Starting off on the right foot by cleaning up your diet is the best way to hit the road running.  And the most important dietary tip that will kick start your body’s ability to burn off fat is to eliminate all refined carbohydrates and replace them with vegetables and fruits (unrefined carbs).

Here’s the thing…all carbs turn into sugar and sugar makes you FAT.  It’s as simple as that.  So by reducing the amount of sugar you consume, you’ll immediately start losing weight.

Here’s a quick list of foods to avoid and foods that I recommend.  For a more complete list of foods, Read my next post.

Examples of refined carbohydrate foods that you should AVOID:
– breads
– pasta
– white rice
– baked goods (muffins, scones, donuts)
– sweets (soda, juice, candy)

Examples of some veggies that I recommend (cruciferous veggies are my vegetables of choice, since they have the highest amount of anti-oxidants, nutrient and fiber content):
– broccoli
– brussel spouts
– spinach
– cabbage
– kale
– Swiss chard

Examples of fruits I recommend (berries are my favorite since it’s low in sugar, but has the highest amount of anti-oxidants and nutrient content):
– blueberries
– blackberries
– raspberries
– strawberries
– apples
– melons
– grapefruits
– peaches

Try to stay AWAY from fruits that are too high in sugar (I know they taste good, but try and stay away from these since they’re really high in sugar and low in fiber content):
– bananas
– pineapple
– mangoes

Stay Lean and Healthy,

the diamond guru

www.diamondgurufitness.com  Check out my new website!!
Please VOTE for me on LOCAL10: http://vote.local10.com/place/46374-diamondgurutotalfitnessllc
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Intervals training workouts that vary exercise intensity help build fitness fast..this week with the diamond guru!

Training with diamond guru!
Training with diamond guru!

Hello everyone!

I hope you had a great weekend and had some fun in the beautiful cool weather! This week, We are “Interval Training” and doing some intensive stretching! Mon 03/04 and Wed 03/06 @7pm and Saturday 03/09 @11am..

Class is $10.00 or (MARCH SPECIAL $60.00 for all months regular Mon, Wed, Sat classes) Offer ends March 6th…

What you need to bring: Small hand towel (sweat), bottle of water (hydration). Great ready to work attitude…a must! Let’s get fit and burn and tone!!!

RSVP to: thediamondguru@yahoo.com 

Interval Training Workouts Improve Speed and Endurance

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout.Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.

Interval training also helps avoid injuries associated with repetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity without over training or burn-out. Adding intervals to a workout routine is also a great way add cross training to an exercise routine.

Interval Training Safety Tips

  • Warm up before starting intervals
  • Assess current conditioning and set training goals that are within your ability
  • Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
  • Keep a steady, but challenging pace throughout the interval
  • Build the number of repetitions over time
  • Bring your heart rate down to 100-110 bpm during the rest interval
  • To improve, increase intensity or duration, but not both at the same time
  • Make any changes slowly over a period of time
  • Train on a smooth, flat surface to ensure even effort
  • You can also use circuit training as a form of interval training

Interval Training Burns More Calories

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise.

Who is joining me this week?? Great people, great music, knowledgeable Certified Personal Trainer…who could ask for more in fitness??

In health, fitness and fun,

the diamond guru

the diamond guru
the diamond guru
Please VOTE for me on LOCAL10: http://vote.local10.com/place/46374-diamondgurutotalfitnessllc
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