Want to burn fat and calories and gain strength and endurance? Check out this weeks workout!

Good evening everyone!

This week we pump up the volume and start the week with some Cardio Core and strengthening! I realize as I continue to educate myself, that you don’t need to workout LONGER, just smarter so classes are now 45 mins total!!! Feel free to stay and stretch an extra 15 if you’d like. We will be working at a faster pace but you will still be working at your own level since this is still Small Group Personal Training.

WHEN: Mon and Wed. @ 7pm and Sat. @ 11am! Class is $10

WHERE: 1080 NE 43rd ST, Oakland Park, Florida 33334

RSVP Required: thediamondguru@yahoo.com

Please bring a bottle of water and small towel! You are going to sweat! 

All my clients having fun @ the New studio!
All my clients having fun and getting fit @ the New studio!

Great music and great energy…Come out and sweat and have some fun working out! Great for EVERY level of fitness since it’s Personalized just for YOU! We all have to start somewhere! 

Need help with weight loss?? Ask me about my affordable and ALL Natural Diamond Guru Food Plan! I’ve had 100% success with my clients!

EXERCISE + NUTRITION= SUCCESS!!!!!

In Health, Fun and Fitness…..

The Diamond Guru

Are you seeing results? Small Group Personal Training with The Diamond Guru!

Come join me at Diamond Guru Fitness this week and start seeing the results you want! Blast fat, torch calories and start seeing the body YOU’VE always wanted….Whether it’s toned, muscular or to lose some weight I can help you achieve your fitness goals! Small Group Personal Training Format.. Get the personalized attention you deserve!

All my clients having fun @ the New studio!
Me and my awesome clients having fun @ the New studio!

 

Mon, & Wed. 1/20 and 1/22 @7 pm and Sat. 1/25 @ 11 am….We are cardio Interval training! This is a 30 minute workout that includes bursts of cardio to strengthen your heart and vascular system, functional body movements and strength training to make this one of the most complete workout weeks ever! Great for every fitness level as you work at your own intensity!

Please RSVP to: thediamondguru@yahoo.com

Class is $10.00

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

In Health, Fun and Fitness,

The Diamond Guru

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

New Studio pictures are up! Take a look and leave a comment!

Happy Thursday everyone!

I’m taking this opportunity to show off the NEW Diamond Guru Fitness Studio in Oakland Park Florida! I offer classes, Nutritional counseling and Personal One on One Training to all fitness levels and I get results Fast! Enjoy the pictures! To Contact me email: thediamondguru@yahoo.com or text/call 954-658-0479. Let’s get fit and have some fun at the same time! Great music and personal attention all at a great price! What more could anyone ask for?

Welcome to the New Diamond Guru Fitness Studio!
Welcome to the New Diamond Guru Fitness Studio!
Stability Balls and some of the beautiful door and mirrors!
Stability Balls and some of the beautiful door and mirrors!
Let's get fit with kickboxing!
Let’s get fit with kickboxing!
My awesome peeps doing the "Diamond Guru pose"
My awesome peeps doing the “Diamond Guru pose”

 

 

 

 

Jan. 13 & 15 @7 pm and Jan 18 @11 am…Intervals with the diamond guru!

Happy Sunday!

I hope you had a Fantastic weekend!

This week we will be Interval Training! This is the fastest way to torch calories, build muscle, tone up your ENTIRE BODY and PUMP up your Cardiovascular Fitness level!” This will be 30 minutes of Burn Baby Burn! Afterward we will cool down and stretch for 15 minutes…and you’ll leave feeling Great! ALL Classes are in the Small Group Personal Training Format so you get the personalized attention you need to succeed!! 

WHEN: Monday, Jan. 13th @7 pmdiamondgurumuscle2

             Wednesday, Jan. 15th @7 pm

              Saturday, Jan. 18th @ 11 am

WHERE: 1080 NE 43rd Street; Oakland Park, Florida 33334

WHO:  ALL who want to get results and see them fast!!!!

RSVP: Send an email to thediamondguru@yahoo.com (Class size limited to the first 10!!!!!!)

Classes are $10.00

In Health, Fun and Fitness,

The Diamond Guru

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

Some Yummy Green drink Recipes….

The USDA recommends 2-4 servings of fruit and 3-5 servings of vegetables daily, which can be challenging for some people. Like those who live in regions
without easily accessible fresh produce. Or those who just really, really like carbs. But regardless which camp you belong to, green juices and smoothies are
easy ways to funnel your daily allotment of greens into a single serving.

***Keep in mind that these are recipes for people who need more vegetables specifically green vegetables and are already close to their goal weight** The sugar
content in these green drinks are from the almond milk and Greek yogurt in some and the fruit in others.

Recipes-Green drink2014

1. MEAL REPLACEMENT
Blueberry Basil Smoothie
Serves 1

Ingredients
1 cup blueberries
1/4 cup basil leaves
1/2 cup spinach leaves
1 frozen banana
2 cups unsweetened almond milk

Directions
Blend ingredients until smooth.

Nutrition info per serving: 249 calories, 6g total fat, 50g carbohydrates, 9g fiber, 28g sugar, 5g protein

2. SNACK
Green Goblin Smoothie Bowl
Serves 2

Ingredients
2 dates, chopped
1 pear, chopped
1/4 cup loosely packed cilantro
1 small cucumber, peeled and chopped
2 cups tightly packed spinach
Juice of 1 lemon
1/2 cup coconut water
1 teaspoon turmeric

Suggested toppings:
Goji berries
Chia seeds
Hemp seeds
Flax seeds or powder
Cacao nibs
Bee pollen

Instructions
In a blender combine all ingredients until smooth. Place into a bowl and garnish with your preferred toppings.

Nutrition info per serving: 127 calories, 0.5g total fat, 0.1g saturated fat, 97mg sodium, 32.2g carbohydrate, 5.7g fiber, 16.8g sugar, 3.2g protein

3. MEAL REPLACEMENT
Green Monster Juice
Serves 2

Ingredients
1 cup of pineapple
1 apple
4 large kale leaves
1/2 bunch of parsley
1 cucumber
6 large stalks of celery
Knob of ginger

Directions
Place all ingredients into juicer.

Nutrition info per serving: 226 calories, 2g total fat, 35g carbohydrates, 15g sugar, 5g fiber, 8g protein

4. AFTER WORKOUT RECOVERY
Pretty in Pink Beet Chard Smoothie
Serves 1

Ingredients
1 cup firmly packed chopped red chard, including stems of 1 cup cooked red beets
1/2 cup almond milk
1/2 cup apple juice
1 teaspoon pure vanilla extract
1/2 teaspoon ground ginger
1 cup ice
1-2 packets splenda or 1 teaspoon splenda (bag)/sweetener of choice, optional
1 scoop protein powder of choice, optional

Directions
Place all ingredients in a high-speed blender and blend until smooth and creamy.

5. PERFECT SNACK
Go-To Green Juice
Serves 1

1 cup raw baby spinach
1/2 green apple, with skin
1 kiwi, peeled
3-inch cucumber piece
1 tablespoon lemon juice
Splash of water (as needed)
1/2 cup lemon-flavored sparkling water or seltzer, chilled

Directions
In a blender, add ingredients through lemon juice and blend until completely combined. Add a splash of water if needed to help combine while blending.
Pour into a glass and top with sparkling water. Stir to combine and enjoy.

Nutrition info per serving: 95 calories, 23g carbohydrates, 5g fiber, 2g protein

6. SNACK
Pineapple Kale Smoothie
Serves 1

Ingredients
3/4 cup nonfat Greek yogurt
1/2 cup pineapple chunks
1 cup coarsely chopped kale, loosely packed
3 sprigs cilantro
1 teaspoon chia seeds
1 teaspoon lime juice
1 teaspoon splenda (bag)
A few dashes of chili powder

Directions
Blend ingredients together.

Nutrition info per serving: 192 calories, 2g total fat, 0.4g saturated fat, 8mg cholesterol, 86 mg sodium, 26g carbohydrate, 3.4g fiber, 10g sugar, 19g protein

7. SNACK
Tart Apple, Cucumber, and Mint Refresher
Serves 2

Ingredients
1/4 cup peeled and chopped cucumber
1/2 cup non fat plain Greek yogurt
1/2 lime, juiced
1/4 cup fresh baby spinach
1 small green apple, cored and sliced
1/2 teaspoon fresh mint
1/4 cup unsweetened coconut water
2 cups ice

Directions
Pour all ingredients in a high-powered blender, and process until completely smooth.

Nutrition info per serving: 160 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 115mg sodium, 31g carbohydrate, 5g dietary fiber, 21g
sugars, 11g protein

Please feel free to post any comments. I am always interested in hearing from you!

 

In Health, Fun and Fitness,

the diamond guru

Happy 2014!! Tighten It Up this week with The Diamond Guru!

Happy New Year! Let’s make 2014 the year you get fit and healthy! Let’s make a resolution to eat healthy, exercise regularly and drink lots of fresh, clear water!

This week We are tightening by Building and toning! We will incorporate Cardio with Strength training and start to see some results fast! 

Have fun and get results fast!
Have fun and get results fast!

WHEN: Monday 1/6/2014 and Wednesday 1/8/2014 @7 pm and Saturday 1/11/2014@ 11 am

NEW LOCATION!!!!!!!!! WHERE: 1080 NE 43rd Street, Oakland Park, Florida 33334

 

All workouts are in the Small Group Personal Training format. What that means is I modify each exercise to fit YOUR fitness level and capability! It ALSO means class size is limited to the first 8 RSVPS sooooooooooo DO IT NOW!

 

RSVP TO: thediamondguru@yahoo.com or text 954-658-0479 and give your name and date of the class you’ll be attending. I’ll send you a confirmation email.

*****Class is $10 per class or pay for all January’s classes for $60.00!!!!*****

In Health, Fun and Fitness,

The Diamond Guru