Small Group Personal Training-Circuit Training with The Diamond Guru 08/26,08/28 @7pm and 08/31 @11am…

Hello everyone!

This week We are circuit training and taking it to the next level! Mon. 08/26 @7pm We are Training with One minute Circuits! Get your Cardio  and Strength Training going at the same time to scorch calories and fat and gain muscle fast!


Wednesday, 08/28 @7 pm, We take it up a notch …2 Minute intervals…Circuit training!


Saturday , 08/31 @11 am, We are Cardio Circuit Training…which is 30 sec circuits!


RSVP to:

Class is $10.00 per person


Who’s joining me??

In health, fitness and fun,

The Diamond Guru

This week 08/19 & 08/21 @7 pm and 08/24 @10:30 am with the diamond guru!

Good Sunday Evening everyone! I hope you had a great weekend and are ready to get moving!

Stability Ball Training with diamond guru!
Stability Ball Training with diamond guru!

This week Monday 08/19 @7 pm, We are training with the Stability Ball! I have 5 Stability Balls so if you have one, please bring it and let me know when you RSVP! This is a great full body workout  for every fitness level!

Then Wednesday, 08/21 @7 pm, We are working with Resistance Bands! A great way to tone and strengthen your muscles!

Saturday, 08/24 @10:30 am (note the time change) We are Training Our Core! Abs, obliques, lower, mid and central spine are all worked and strengthened in this type of workout!

Join me for 3 Fabulous, fun and highly effective workouts! Class actual workout time 45 mins, stretching for 10-15 mins.

 Class is $10 per person

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Full Body Functional Training this week with The Diamond Guru!

Hello diamond guru exercise enthusiasts!

This week we Shred calories with Full Body Functional Training! Burn, Build, Firm and Tone are Our Goals, right?

Exercise sillyness and fun!
Exercise sillyness and fun!

A great workout from the Novice to the Expert Fitness Level!! Come let a Certified Personal Trainer help you get healthy and fit and have fun while you do it! Great upbeat music and great positive atmosphere!

Join me, Diamond Guru…….. Mon and Wed 08/12 & 08/14 @7 pm and Sat. 08/17 @11 am in Fort Lauderdale, Florida! 

***AUGUST SPECIAL**** Attend as many classes as you like for $60.00 or $10.00 a class***

RSVP to: (Please let me know if you need the address and which dates you are RSVPing for….)

In Health, Fun and Fitness,

The Diamond Guru

How To Reduce Stomach Inflammation And Optimize Health

The secret to a long healthy life is a healthy gut.  And in order to achieve and maintain a healthy gut, you must avoid inflammation of your gut.

And that’s the key.  Avoid foods that cause gut inflammation and voila… you’ve got the optimal diet.

Chronic inflammation in your gut is one of the biggest cause of serious diseases.  Most people assume that the gut is only for digesting food, but it’s WAY more complicated and much more involved.  In fact your gut is your first line of defense against harmful substances.

Your gut is where all nutrients from food are transported into your body.  And as much as essential nutrients need to be transported into the body for survival and optimal health, it’s also imperative that harmful substances stay out of the body for protection.  So you can see why your gut acts the first line of defense.  It’s like the TSA at your local airport…it’s security for your body.  In a normal healthy gut, the line of defense is effective and functions properly, making sure nothing harmful gets through the gut and into your body.

However, chronic inflammation of your gut, caused by poor diet, impairs your gut’s ability to detect harmful substances.  And as a result, it starts to let in substances that shouldn’t be allowed in.  This causes havoc in your body, because your own immune system detects “foreign invaders” and attacks it to eradicate what it sees as harmful substance.  The problem is that these “foreign substances” aren’t harmful to your body.  In fact, most of these substances are just larger protein molecules that leaked through the weakened gut lining…caused by poor diet.  This process is commonly known as the “leaky gut” syndrome and it’s one of the major causes of autoimmune diseases…a disease in which your body starts attacking itself in an effort to protect itself.

New research indicates that diabetes may be an autoimmune disease caused by chronic inflammation to the gut. (1)  But that’s just one of many studies that have linked serious diseases to poor gut health.  Not to mention other side negative health effects like weight gain, depression, skin disorders and much more.

So now that you know your gut isn’t just about digesting foods you eat…how do you prevent your gut from getting inflamed?

Well, it seems obvious enough at first..right?  Just avoid eating foods that cause inflammation.  But what foods cause inflammation?  And this is where it gets a bit tricky, because we all respond slightly differently to food.  However, there are certain common food triggers that you can eliminate to begin with.  But I’ll be honest, you’re going to have to do a little experimenting on your own to figure out what foods are good for your and what foods are not.  Is it a bit of a pain? Maybe…but would you rather have a healthy, long life or a chronically inflamed gut that can cause serious life altering diseases.  I think the choice is pretty clear.

Here’s the first step in getting a healthy gut:  Avoid gluten (grain) and dairy.

Gluten is one of the biggest cause of gut inflammation.  Granted not everyone is gluten intolerant, it’s worth giving up gluten for 30 days to see how you feel.  You may surprise yourself and find that you feel much better without it.  And although you can get gluten-free flour…it’s best to stay away from any form of grains.

Dairy is another common culprit.  Many people are dairy intolerant or allergic to dairy and may not even know it.  The only exception is pasture raised grass-fed butter or ghee, which doesn’t have casein (cause of inflammation).  As with gluten, avoid dairy for 30 days and see how you feel.

Just by eliminating gluten and dairy, you’ll likely feel much better and notice a significant difference in your health.  BUT that’s just the start.  The next step is to eliminate the other big 3 culprits…sugar, alcohol and caffeine.

Out of all three, sugar is probably the most difficult since it’s the most addictive.  One way to help you ween off sugar is to substitute sugar with natural sweeteners like xylitol and stevia.  That being said, keep in mind that the goal is to get off sugar, so don’t start adding stevia and xylitol to everything you eat and drink…that defeats the purpose.

Other foods to avoid are:  Soy, peanuts, legumes, potatoes

So now that you know what NOT to eat, here’s what you CAN eat.

Protein: Grass-fed beef, fish (cold-water is preferred, low mercury), poultry (free-range, antibiotic/hormone free and not vegetarian-fed since that often means grain and soy by-products), eggs (organic from free-range/pasture raised, antibiotic/hormone free and not vegetarian-fed chickens).

Vegetables: Dino kale (cooked), spinach, (cooked), broccoli, brussel sprouts, cauliflower, cabbage, asparagus, fennel, radish, collards, cucumber, zucchini, celery, carrots, bokchoy, avocados, artichokes, green beans and dark leafy lettuce

Fruits: Most berries (strawberry, blackberry, raspberry), most citrus fruits (grapefruit, lemon, lime)

Fat: Coconut oil, grass-fed butter and ghee, extra virgin olive oil, avocado oil

Nuts: Coconuts, almonds, walnuts, pecans, cashews, pistachios, macadamia nuts, Brazil nuts.

Now usually I’m a stickler when it comes to the ratio of macro nutrients you eat…but in this case, it’s all about eliminating gut irritating foods, so I wouldn’t be concerned about the macro nutrient ratios.  Just eye ball the amount of macro nutrients you eat, and try and consume about 50% of the food from veggies and fruits and the other 50% split between proteins and fats.

So there you have it.  Give this simple diet a try for the next 30 days to help reduce gut inflammation and see how you feel.  I think you’ll be pretty amazed at how much better you feel in just a short period.  And it may be just what you need to help you get rid of that last bit of stubborn body fat as well smile

In health and fitness,

the diamond guru

Stay tuned for next weeks workout schedule!

HIIT BootCamp this week with Diamond Guru!

Good afternoon! I hope you had an amazing weekend filled with fun, relaxation and laughter!

the diamond guru
the diamond guru

This week,  Mon 08/05 & Wed. 08/07 @7 pm  and Sat. 8/10 @11 am! We have High Intensity Boot Camp with diamond guru! Bring a towel and some water…YOU are GONNA SWEAT!!!! And BURN Some Fat and Calories! This is a 1/2 hour workout with 15 mins of stretching! 

*****AUGUST SPECIAL****** $60.00 for the month attend all the classes you want….Or $10 per class

RSVP to: (Let me know which class/es you are attending or if you need the address)

In Health and Fitness,

the diamond guru