Small Group Workouts this week! Mar. 23, 2015

Happy Sunday Diamond Guru Fitness Enthusiasts!

Monday, Mar. 23, 2015 @7pm,  We start with Free Weights or Dumbbell Weight Training! (Don’t worry Ladies, you don’t have enough Testosterone to get bulky) Lifting Weights is important for more than good muscle tone. It helps keeps your bones strong and helps prevent osteoporosis! When you lift weights and mix it with another movement then Not only are you building Muscle but you are burning fat as well! Double the Benefit! 

Weight Workouts with the Diamond Guru!
Weight Workouts with the Diamond Guru!

Then Wednesday, Mar. 25, 2015 @7 pm, We are working the Resistance bands! Nice slow controlled movements with full range of motion is the name of the game with Resistance Training! Both the up and down moves concentrated with resistance!! 

Resistance Bands are fun and effective!
Resistance Bands are fun and effective!



Then Saturday, Mar. 28, 2015 @11 am, We are Circuit Training! We will mix up Weight Training, Resistance Band, Stability Ball, Cardio, Body weight and Bender Ball into our circuit to make it more fun and interesting!

RSVP to;

1080 NE 43rd Street, Oakland Park, Fl 33334

**************The first 8 to RSVP!!!!!!!!!!!*************

To your Health and Fitness,

The Diamond Guru 954-658-0479 text Your RSVP TOO!!!


January 2014
BEFORE! January 2014
Steven Side View- After 203 lbs lost on the DGF Nutritional Plan!
Steven Side- AFTER 203lbs lost! January 2015

diamondguru 007

CLMS Workout Warriors Rocked Circuits this past Tues. 3/10/15!!

Good afternoon Diamond Guru Fitness Enthusiasts!

This past Tuesday, We took it up a level with one minute circuit training!! I saw Strength Improvement and I see that you all are also gaining some endurance! Way to go!! I loved your Enthusiasm and Determination to succeed!! Circuit Training

Can’t wait to see what the next 2 months will bring! I’ll see you again this Thursday and I hope to see some more people joining in!!

Great JOB Workout warriors!!!

Stay Motivated,

The Diamond Guru



All Dressed Kale Chips

All-Dressed Kale Chips
Vegan, gluten-free, grain-free, nut-free, refined sugar-free, soy-free

Crispy and chewy kale chips baked in the oven and seasoned to perfection. Enjoy these as a healthy alternative to potato chips.

approx. 1/2 bunch kale leaves
1/2 tablespoon extra virgin olive oil or melted coconut oil
1.5 tablespoons nutritional yeast
1 teaspoon garlic powder
3/4 teaspoon chili powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1/4 teaspoon fine grain sea salt or pink Himalayan sea salt
1/8 teaspoon cayenne pepper (optional)

Preheat oven to 300F. Line a large rimmed baking sheet with parchment paper.
Remove leaves from the stems of the kale and roughly tear it up into large pieces. Compost the stems (or freeze for smoothies). Wash and spin the leaves until thoroughly dry.
Add kale leaves into a large bowl. Massage in the oil until all the nooks and crannies are coated in oil. Now sprinkle on the spices/seasonings and toss to combine.
Spread out the kale onto the prepared baking sheet into a single layer, being sure not to overcrowd the kale.
Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes more until the kale begins to firm up. The kale will look shrunken, but this is normal. I bake for 25 mins. total in my oven.
Cool the kale on the sheet for 3 minutes before digging in! This really makes all the difference! Enjoy immediately as they lose their crispiness with time.
Repeat this process for the other half of the bunch.

Note: Feel free to make these in a dehydrator if you have one. You can also experiment with the convection or dehydrator setting on your oven (if applicable).

CLMS Workout Warriors..Rocked it Thursday!

Great Job Workout Warriors of Crystal Lake Middle School! WOW!

Nine of you showed up for exercise class Thursday March 5th! I love that you concentrated and focused on the workout and you’re really going to achieve the results you’re looking for! I saw your form coming together nicely and we are starting to build up some endurance as well.

Next week, I am bringing in some resistance bands for some strength training and

Resistance Bands are fun and effective!
Resistance Bands are fun and effective!

resistance training workouts! This will really pick up the intensity of your workout and you’ll achieve results faster! 

Please RSVP to your 6th Grade Assistant principal Tiffany Peterson

(Let’s hit 20 RSVPS and make it $5 per person!) Otherwise it’s $8 per person……YOU CAN DO IT!!!

Way to GO Workout Warriors!!!! See you Tuesday March 10th @4:30pm in the GYM!!

In Health and Fitness,

The Diamond Guru

CLMS Workout Warriors Rocked it Tuesday afternoon!

Good morning Diamond Guru Fitness Enthusiasts!

Yesterday 10 of you came to Exercise ready to work and get fit! KUDOS TO YOU! You all showed Excellent form and I know you received the benefit of a really good workout! You may be sore today and tomorrow, don’t let that stop you from joining us Thursday, March 5th from 4:30pm to 5:30 pm. The movement will actually relieve any muscle discomfort you may be feeling, by getting the blood flow back to those same muscles!!

I’m looking forward to seeing More of you show up to workout, laugh, listen to some great music and get healthy and fit!! 

Only $8.00 per class up to 19 people!

Only $5.00 pe class for 20 people or more so encourage your co-workers/friends to join us in the GYM!!

Stay Fit and Motivated,

The Diamond Guru

Get ONE FREE COUPON for a Personal Training session here—–>


What Actually Happens in the Brain during Exercise?

Good morning Diamond Guru Fitness Enthusiasts,

Exercise causes our heart pressure to rise, which sends a signal to the brain that the body is under stress. In response, a protein releases into our body called “brain-derived neurotrophic factor” (BDNF). This protein is a “reset switch” that repairs memory neurons. It makes thoughts seem clear after exercising and putting the body at ease.

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

At the same time, endorphins release into the brain. Endorphins to limit the degree of pain and discomfort associated with exercise. They even create a sense of euphoria. Like BDNF, endorphins release in response to the feeling of “stress” brought on by exercise. “Runner’s high” is the phrase coined to describe the surge of endorphins during exercise. They act as a natural anti-depressant.

The same antidepressant effect from a “runner’s high” which, results in a reduction in stress level hormones. A study conducted in Stockholm showed that running stimulates cell growth in the hippocampus. The hippocampus is the part of the brain responsible for memory and learning.

How Exercise Affects Our Mind And Body

Together, BDNF and endorphins give us a “happy” feeling after exercise. These are somewhat addictive in nature. That is one reason why some people seem obsessed with exercising, although this “addiction” can be a healthy one.

Besides the short-term high from endorphins and BDNF, exercise also has long-term benefits. Studies show that people are happier and more productive throughout the day when they exercise. A Penn State study showed that people who had worked out within the previous month were happier and more productive at work. Compared to those who had not exercised (but not quite to the same degree as those who had worked out earlier that day). People who exercise on regular basis have much better moods than those who do not. As well, they have a stronger sense of calmness throughout the day.

Exercise affects the brain on various fronts. Not only does it increase heart rate that pumps more oxygen to the brain. It also facilitates the release of various hormones that provides an environment for the growth of brain cells.

A UCLA study showed that working out stimulates the growth of new neuronal connections. Imagine, new neuronal connections growing in a variety of important cortical areas of the brain.

How To Maximize The Benefits Of Exercise

20 Minutes

Based on this, you might think that professional athletes are the happiest people on the planet.

Department of Exercise Science at the University of Georgia research showed a need of only 20 minutes of exercise to reach peak level of productivity. Alternatively, to gain positive mood, and to facilitate information processing and memory functions. The key is to turn exercise into a habit.

Mental And Physical Connection

An important mental and physical connection exists that can increase the benefits of exercise. Some exercises integrate different parts of brain activity such as ballroom dancing. Dancing requires rhythm, strategy, coordination and thoughtfulness in movements stimulates cognitive health. In fact, much more than less complex workouts like running or cycling that do not engage diverse mental abilities as much.

Adding Exercise To Your Life

Working out in the morning before work or school helps to spike brain activity. It prepares you for stresses you may incur during your day. It allows for increased retention of new information and learning. It equips you to cope with complex situations that may arise.

Start-off easy – even just 5-10 minutes a day – and do a gradual increase the length and intensity of your workout. Going to a group or class at the gym makes exercising more fun, and it is a great way to learn new techniques and to meet new fitness minded people.

Try different exercises at home and outdoors in your neighborhood. You might try jogging, biking, strength training, etc. Variety is the spice of life, and the more you vary your routine the better for your motivation and your body.

Many apps on your smart phone can provide you with workout sets for all experience levels. Some even guide you through the exercises. Furthermore, apps like Map My Fitness and Nike enable you to track your progress. An excellent way to stay motivated as you watch yourself improve.

Final Thoughts

Remember, the health of your mind and body connects. Exercise is one of the best, if not the best way to improve mental and physical health in both the long-term and short-term.

The long-term benefits of regular exercise are immense. Exercise helps in reducing risk of disease, improving mental health, developing stronger body and muscles. As well as, the benefits that you will gain from reduced stress, improved digestion, improved blood circulation, and much more.

Even just going on a 20-minute daily walk is much better for you than staying sedentary. Find a Personal Trainer, training partner, set a schedule, do whatever you have to do to get those endorphins and BDNF proteins pumping as often as you can!

Stay Lean and Motivated!

The Diamond Guru

D.G.F Rockin Workouts this week!

Good afternoon Diamond Guru Fitness Enthusiasts!!

Come Join Our Workouts!

Tonight, Monday 03/02/2015 @7pm, We start the week off with a Dumbbell/Cardio Interval Workout to build muscle, burn fat, Perk up your metabolism and make you feel GREAT!! 
Wednesday, 03/04/15 @7pm, We are Circuit Training and you’ll need 2 Towels for this sweaty workout! This is a great workout for burning fat and calories and Building CardioVascular Endurance!

Saturday, 03/17/2015 @11am, We are working out with Resistance Bands! This is a fun, effective workout alternative to dumbbells! It’s Strength Training and Resistance Training ALL IN ONE!

All Workouts MODIFIED for EVERY Fitness Level, Age, Shape or Size!

Classes are $10 per person … 1st week of the month SPECIAL ♥♥ ALL 12 CLASSES THIS MONTH for $70.00…!!! **No Class on Saturday March 21st!**

RSVP to: 

or TEXT YOUR RSVP TO: 954-658-0479!!!!!

Stay Happy and Motivated, diamondguru 007

The Diamond Guru

Great Job WORKOUT WARRIORS of Crystal Lake Middle School!

Hello and Happy Monday Workout Warriors!!

You did GREAT last week and I was very proud of how quickly you each got the “FORM” down!

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

This week, We pump things up a bit and go for a 30 second Circuit Training on Tuesday 3/3/15 @4:30pm! 

What can Circuit Training do for you? Read below!

  • What circuit training does for you: Increases your strength and aerobic fitness and burns lots of calories. 

  • The exhaustion factor: Moderate. Circuit training tends to be intense, but it’s completely adaptable to the individual. Beginners perform simpler moves than more-experienced exercisers, but everyone gets a good workout.

  • The coordination factor: Low. Nothing to worry about.

  • Who digs circuit training: Anyone looking for a good sweat to shake out of a training plateau. Circuit classes also are popular among busy people who want to combine a strength and aerobic routine in one workout. Anyone who wants a really fun and fast-paced workout will like circuit classes.

Then Thursday, 3/5/15 @4:30pm, It’s a Core and Glutes Workout! 

Firm, lift and shape your glutes! Tone, build and cut your core with specific exercises to tone and trim and shape your body while you Focus and Concentrate on each exercise getting the most benefit! 

Classes are $8.00 each unless we get to 20 attending people then it’s $5.00! LET’S GO WORKOUT WARRIORS!! RSVP NOW TO YOUR ADMINISTRATOR! 

“Hope to see you all tomorrow at 4:30pm in the gym!!!”

Stay Lean and Motivated,

The Diamond Guru