This week (03/31, 4/2 @7pm & 4/5 @11am) @ Diamond Guru Fitness Studio!

Good Evening!

This week We are Circuit Training! Circuit Training is great for Your Cardiovascular System and Muscle Tone!

Monday, We are working Abs , Glutes and Legs!!!                     

My awesome peeps doing the "Diamond Guru pose"
My awesome peeps doing the “Diamond Guru pose”

 

Wednesday, We are working Arms, Chest and Back!!

Saturday, We will mix it up for a cardio ONLY workout!! 30 Mins 

When: Monday 03/31/14 @7 pm, Wednesday 04/02/14 @7 pm & Saturday 04/05/14 @11 am!

******APRIL SPECIAL STARTING WED. 04/02/14…$60.00 for all months classes!!! OR $10.00 per class….That’s $130 SAVINGS for the month!!!!

Where….1080 NE 43rd Street Oakland Park, Fl 33334

How do I RSVP?????……. thediamondguru@yahoo.com  Small Group Personal Training..Class size limited to 8!

In Health and Fitness,

The Diamond Guru

 

 

 

 

This week @Diamond Guru Fitness Studio!

Hey Everyone!

This week @ Diamond Guru Fitness Studio, We are focusing on High Intensity Interval Training! 10 minute warm up, 30 min Intensity (at your own level) and 15 cool down and stretch! Work Smarter, Not Longer! Diamondguruonballsmile1

Small Group Personal Training Format 8 per class!

RSVP’s thediamondguru@yahoo.com RSVP NOW!!!!!!

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

When: Mon & Wed @7 pm and Saturdays @11 am!!!

Why: Because Fun Effective Exercise and Healthy Nutrition + FAST RESULTS!!

In Health and Fitness,                                                   DGFLogo.jpgDiamondgurucartoon2013.jpg

The Diamond Guru DGFLogo.jpg

Contact me by phone: 954-658-0479 text too!

Don’t workout Longer…Workout Smarter @ Diamond Guru Fitness Studio!

This week we workout with High Intensity though ALWAYS at your own level! We will warm up, workout hard for 30 minutes and stretch for 15- 20 minutes! Please bring 2 small towels!

The Diamond Guru
The Diamond Guru

When: Mon 03/17/14 & Wed. 03/19/14 @ 7 pm and Sat. 03/22/14 @11 am!

Where: DIAMOND GURU FITNESS STUDIO: 1080 NE 43rd Street Oakland Park, Fl 33334

Class is $10.00 Per person

RSVP to: thediamondguru@yahoo.com 

The first 8 to RSVP as this is small group personal training so RSVP ASAP!!!

In Fun Exercise and Healthy Nutrition,

The Diamond Guru

 

HIIT= High Intensity Interval Training..Small Group Personal training @ Diamond Guru Fitness Studio this week!

Good evening everyone!
This week High Intensity Interval Training @ Diamond Guru Fitness Studio! Shorter workouts and more stretching!!  Read on to the bottom for the benefits of HIIT!! 
When: Monday 03/10/14 and Wednesday 03/12/14 @7pm. Sorry No class this Saturday! 
Where: 1080 NE 43rd Street, Oakland Park, Fl 33334
Class is $10 per class. Small group personal training format- First 8 to RSVP!!!!
RSVP to: thediamondguru@yahoo.com
Diamond Guru..Come have fun, laugh and get fit!
Diamond Guru..Come have fun, laugh and get fit!
 8 Benefits of High-Intensity Interval Training (HIIT)

And why it needs to be part of your regular workout routine-

High intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat blasting workout. It sounds too simple to be effective, but science doesn’t stretch the truth.
Read on for eight proven benefits of this powerful workout:
1. Efficient
Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than a girl jogging on a treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
2. Burn More Fat
Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s repair cycle into hyper drive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
3. Healthier Heart
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
4. No Equipment Necessary
Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.
5. Lose Weight, Not Muscle
Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!
6. Increase Metabolism
In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
7. Do It Anywhere
You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
8. Challenging
This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored!
Sincerely,
the diamond guru
LIKE me on facebook: https://www.facebook.com/pages/Diamond-Guru-Total-Fitness/295805843808009
 
 

Does Muscle Weigh MORE than Fat? WEIGHT TRAINING this week @Diamondguru Fitness!

Hello Fitness Enthusiasts!! (READ ALL TO SEE AN INCREDIBLE BEFORE AND AFTER PHOTO!)

This week @ Diamond Guru Fitness Studio in Fort Lauderdale, Florida, We are WEIGHT TRAINING which means building muscle mass to burn and replace fat! YAY!!! 

5lbs Lean Muscle vs 5 lbs Fat!
5lbs Lean Muscle vs 5 lbs Fat!

Does Muscle weigh more than Fat? Not really. A pound is a pound but muscle is more dense so it does take up less room than fat….so you look leaner and sleeker! 

 

Monday 3/3/14 & Wednesday 03/05/14 @7 pm and Saturday 3/8/14 @ 11 am! Small Group Personal Training format…8 to a class!! Let’s build muscle and get strong and cut!!

Class is $10.00 pp or THIS WEEK ONLY $60 for all month’s classes!

RSVP to: thediamondguru@yahoo.com

Who’s joining me this week?? 

In Health, Fun and Fitness,

The Diamond Guru

******ASK ME ABOUT MY NUTRITIONAL WEIGHT LOSS/HEALTHY LIVING PLAN!***** THIS COULD BE YOU —————>>>>>>>>>>>>>>>>>>>>Jenb4andafter2014