Circuit Training this week @ Diamond Guru Fitness Studio!

Hello Fitness Enthusiasts!

Monday 2/24/14, Wednesday 02/26/14 @7 pm and Saturday @ 11 am, We are Circuit Training! Here are the benefits of Circuit Training:

Due to the lack of rest that circuit training demands, you’ll maintain an elevated heart rate for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. You’ll  gain muscle through the resistance training. You’ll increases your cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program.  You will also burn high amounts of calories during the high exertion periods of your 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, you do not need to work out everyday.  

Let's Circuit Train!
Let’s Circuit Train!


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. You’re 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.  

I hope this helped you to understand the benefits involved in this type of training! 

RSVP to: 

Class is $10.00 pp

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

I hope to see you tomorrow!!!!

In health and fitness,

The Diamond Guru

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Building muscle this week with Diamond Guru Fitness! Mon. 2/17 & Wed. 2/19

Hi Fitness Enthusiasts!

This week our focus at Diamond Guru Fitness is on building muscle! Mon. 2/17 and Wed. 2/19 @ 7 pm, We are using resistance bands and Free Weights to build some muscle! These are fun effective workouts for EVERY fitness level! 


Come get fit and Get Result s with Circuit Training!
Come get fit and Get Results!

Classes are $10.00 each 

RSVP to:

the diamond guru
Biceps Bulging

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

In Health, Fun and Fitness,

The Diamond Guru


Sugar: How Bad is it for You…Really?

Sugar can kill you. That’s the headline popping up all over the Internet following the publication of a recent study in the journal JAMA Internal Medicine. The study by the Centers for Disease Control and Prevention (CDC) looked at the relationship between added sugar consumption and heart disease. And what the researchers found is pretty frightening. The average American diet contains enough added sugar to increase the risk of heart-related death by 18%. What’s worse, consuming more than 21% of your calories (that’s 420 calories in a 2,000 calorie a day diet) from added sugar more than doubles your risk of death from heart disease. Now, this isn’t the first time added sugar has received negative press. Research has shown that too much of the sweet stuff can lead to obesity, type 2 diabetes, coronary artery disease, cognitive decline and even cancer. So, should you rush to your pantry or fridge and throw out everything that has added sugar? The average American diet contains enough added sugar to increase the risk of heart-related death by 18%.

The Sugar That Kills 

Not all sugar is bad for you. Your body needs carbohydrates (starches and naturally occurring sugars like what you find in fruit), which are broken down into glucose to create energy. The culprit behind heart disease and other serious health problems is added sugar — any sugar that’s been added to foods or beverages during processing or preparation. You’ll find added sugars in things like soft drinks, energy drinks, sports drinks, fruit drinks, ice cream, candy, cakes, cookies, pastries, cereal, bread, flavored yogurt, salad dressing and ketchup. These sugars add calories to your food, but little or no nutrients. By comparison, foods that contain naturally occurring sugars tend to be nutrient-rich, which helps slows down sugar absorption.

Added Sugars in Disguise
Many times we eat food with added sugar without even realizing it. That’s because it’s a sneaky sweetener with many names. The next time you look at a food label keep your eye out for ingredients that end in -ose, such as dextrose, glucose, maltose and sucrose, as well as any types of syrup, such as rice syrup, high fructose corn syrup or malt syrup. Some other added sugars include honey (which may be slightly healthier than refined sugar because of its small amounts of fiber and nutrients) molasses, fruit juice concentrates and evaporated cane juice.

How Much Is Too Much?
Given all the ways added sugar in processed foods is bad for the body, is any amount safe? Right now, we just don’t know. There isn’t a magic number for the amount of added sugar that’s deemed “healthy.” The American Heart Association recommends limiting added sugars to less than 100 calories a day for most women and 150 for most men. To put things in perspective, a single 12-ounce can of sweetened soda contains about 140 calories of sugar — enough to put a woman into a higher-risk category if she drinks a soda a day. The World Health Organization recommends that added sugars make up less than 10% of your total calories (less than 200 calories in a 2,000 calorie diet).

Whether you decide to completely cut out added sugars is up to you. But if you’re concerned you’re eating too much, consider some of these tips from the American Heart Association:

1. Buy sugar-free or low-calorie beverages.
2. Buy fresh fruits or fruits canned in water or natural juice.
3. Add fresh fruit to sweeten cereal or oatmeal.
4. When baking, cut the sugar called for in your recipe by one-third to one-half.
5. Substitute unsweetened applesauce for sugar in recipes.

So, are you ready to ditch the sugar?? I personally recommend coconut flower sugar as it has a glycemic index of 35, which is low on the glycemic index scale. Read below for more info.

The Glycemic Index of coconut sugar was reported by the Philippine Coconut Authority to be 35 and by that measure it is classified as a low glycemic index food. However, in that study the glucose standard was fed as an aqueous solution, while the sugar was fed as sugar. Making the test food slower and more difficult to absorb and digest relative to the test solution will lower its GI value. It is considered to be healthier than refined white sugar  and brown sugar. It can be used as a 1:1 sugar substitute for coffee, tea, baking, and cooking.

Coconut sugar has a high mineral content, being a rich source of potassiummagnesiumzinc, and iron. In addition to this it contains Vitamin B1B2B3, and B6. When compared to brown sugar, coconut sugar has 18 times the potassium, 30 times the phosphorus and over 10 times the amount of zinc. The large amounts of K and P can explained by the way coconut sugar is tapped from the inflorescence’s of the tree.

The coconut sap, from which coconut sugar is derived, contains 16 amino acids. The amino acid which has the highest content in coconut sap is Glutamine.

Coconut sugar has gained popularity as a health food and among people with diabetes. Coconut sugar can be used as a sugar substitute and is considered safe to use for diabetics. Coconut sugar used to be only sold in specialty Asian stores but companies are now selling it in natural food markets and online making coconut sugar more accessible to mainstream markets and making it a more viable cane sugar substitute.

In Health and Fitness,

the diamond guru

Cardio Strength Interval Training this week @ Diamond Guru Fitness!

Join me this week, (Mon.2/10/14 & Wed 2/12/14 @7pm and Sat. 2/15/14@ 11am) as We torch calories and build muscle with Cardio Strength Interval Training! We take some Cardio moves and intersperse some Free Weight Combos to achieve MAXIMUM AFTERBURN in 40 minutes! Then We stretch it  out!  

Come get fit and Get Result s with Circuit Training!



$10.00 per class (1080 NE 43rd Street, Oakland Park, Fl. 33334) 

Small Group Personal Training Format so the class is designed for YOU! Whether you’re a beginner or an experienced athlete, this class is RIGHT for YOU!

*****Ask me about my Nutrition plan to get you slim and healthy!*** ALSO AVAILABLE ONE ON ONE Personal Training**** BUY 10 Sessions SAVE $100.00!!!

In Health and Fitness,

The Diamond Guru


Are you ready to get lean and fit?? Come Workout with The Diamond Guru!

Good afternoon everyone!

This week at Diamond Guru Fitness we are pumping up the volume with some high/low impact interval training! High impact for those with no injury and low for those who need less bounciness in their exercise routines but still want to work hard, burn fat and calories and GET LEAN and FIT in 30-40 minute Small Group Personal Training sessions! thediamondgurusback

WHEN: Monday 2/3/14 @7 pm, Wednesday 2/5/14 @ 7 pm and Saturday 2/8/14 @ 11 am!

Class is $10.00 or SPECIAL $60.00 for all classes for the month!!!!!! THIS WEEK ONLY!!!!!!!(That’s $5 a class!)

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


I hope to get your RSVP SOON!!!!

In Health, Fun and Fitness,

The Diamond Guru