Intervals training workouts that vary exercise intensity help build fitness fast..this week with the diamond guru!

Training with diamond guru!
Training with diamond guru!

Hello everyone!

I hope you had a great weekend and had some fun in the beautiful cool weather! This week, We are “Interval Training” and doing some intensive stretching! Mon 03/04 and Wed 03/06 @7pm and Saturday 03/09 @11am..

Class is $10.00 or (MARCH SPECIAL $60.00 for all months regular Mon, Wed, Sat classes) Offer ends March 6th…

What you need to bring: Small hand towel (sweat), bottle of water (hydration). Great ready to work attitude…a must! Let’s get fit and burn and tone!!!

RSVP to: 

Interval Training Workouts Improve Speed and Endurance

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout.Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.

Interval training also helps avoid injuries associated with repetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity without over training or burn-out. Adding intervals to a workout routine is also a great way add cross training to an exercise routine.

Interval Training Safety Tips

  • Warm up before starting intervals
  • Assess current conditioning and set training goals that are within your ability
  • Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
  • Keep a steady, but challenging pace throughout the interval
  • Build the number of repetitions over time
  • Bring your heart rate down to 100-110 bpm during the rest interval
  • To improve, increase intensity or duration, but not both at the same time
  • Make any changes slowly over a period of time
  • Train on a smooth, flat surface to ensure even effort
  • You can also use circuit training as a form of interval training

Interval Training Burns More Calories

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise.

Who is joining me this week?? Great people, great music, knowledgeable Certified Personal Trainer…who could ask for more in fitness??

In health, fitness and fun,

the diamond guru

the diamond guru
the diamond guru
Please VOTE for me on LOCAL10:
LIKE me on Facebook:



Mon and Wed Groups classes with the Diamond Guru! 02/25 & 02/27!!

Diamond Guru Pumped up!
Diamond Guru Pumped up!


Monday 02/25/13 @7pm in Ft Lauderdale, Fl, We begin our week with A Dynamic Lower Body Workout!! This is a great workout for every fitness level!! This is an awesome way to strengthen and tone your entire Lower body!

Wed. 02/27/13 @7pm, We are working our upper body and abs! Every fitness level can enjoy this workout! Come get the sculpted, toned look you’ve always wanted!


Each Class is only $10.00!! ***SPECIAL STARTING MARCH 2nd…$60 for the entire month of March classes!***

Please RSVP to:

Bring a bottle of water and small hand towel….

In Health and Fitness,

the diamond guru
Please VOTE for me on LOCAL10:
I could win free advertising and a spot on Local 10 news!!
LIKE me on facebook:

10 Foods That Boost Your Libido (and 3 That Kill It)



If you find you’re more eager to sleep than have sex on an everyday basis, your sex drive may need a booster shot. But that doesn’t mean you have to go out and buy out the nearest Victoria’s Secret. All it takes is adding a few key foods into your diet to boost libido and get back in the mood. Here, 10 foods to rev up your sex life, plus three that will stop it in its your tracks.

1. Black Raspberries- Both the berries and the seeds will transform your mind-set for getting in the mood, so pop in a handful a day to keep bedroom boredom at bay. “This phytochemical-rich food enhances both libido and sexual endurance. “Consume 10 black raspberries or a tablespoon of seeds a few hours before getting busy.

2. Broccoli- Raw, sauteed  or cooked, toss this vegetable in with your salad or alongside your steak for a bedroom boost. “I suggest it here because of the high vitamin C content,” says the diamond guru.  “Vitamin C aids in blood circulation to organs and has also been associated with an improved female libido.” If you’re going to pick a veggie at dinner anyway, may as well kill two birds with one sprout and make it this one.

3. Cloves-This sex superfood is versatile when it comes to cooking: it can be brewed in hot apple cider, infused in your favorite exotic dish, or added to a chai tea latte. Just make sure to share it with your girl/guy, too. In India, cloves have been used to treat male sexual dysfunction for centuries. Cloves are also used to rid bad breath, which can’t hurt your kissing skills either.

4. Figs- Want to be completely irresistible the next time your guy sees you? There’s a simple food solution that will have you two acting like teenagers again: Figs. “They’re considered excellent stimulants of fertility and enhance the secretion of pheromones,” says the diamond guru. Feast on up to five figs before getting it on and find out for yourself.

5. Watermelon- Chocolate has the reputation of being the age-old aphrodisiac for the sweet lover, but researchers at the University of Guelph in Canada found that this is most likely just a mirage. Though ingredients like phenylethylamine in chocolate may boost serotonin and endorphin levels, there is no link between chocolate and improve sexual performance or arousal. So if you’re really looking for a sweet libido-booster, stick to a slice of watermelon. Although it’s 92 percent water, that remaining 8 percent of fruit is jam-packed with vital nutrients for sexual health. Researchers at the Texas A&M Fruit and Vegetable Improvement Center reported finding in 2008 that watermelon has ingredients that delivered Viagra-like effects to the human body’s blood vessels and could even aid in increasing libido. “Watermelon contains a phytonutrient called citrulline, which the body converts to arginine, an amino acid that boosts nitric oxide levels in the body, which relax blood vessels in the same way a medicine like Viagra does.”

6. Eggs- Poached, scrambled, fried, deviled. No matter how you make them, a couple of eggs will rev you up after a long day so you can go the distance in the dark. “Eggs are high in protein, which is a source of stamina, and they’re also low in calories.” “In addition, they’re a good source for an amino acid L-arginine, which has been shown effective in treating types of heart ailments and erectile dysfunction.

7. Ginseng- Researchers at the University of Hawaii found that women who took a ginseng supplement significantly upped their libido in a month, and 68 percent also said their overall sex life improved dramatically. “Add ginseng into your diet or try one of the many ginseng teas available,” diamond guru says.  “Just don’t jump at the sight of ginseng, though. Many energy drinks that claim to have ginseng in them also contain chemicals and tons of sugar, and there’s nothing sexy about that.”

8. Saffron- Though on the pricey side, this spice is a treat for your stomach and sex life. Researchers at the University of Guelph have found that saffron can improve sexual performance. To use, the diamond guru suggests soaking the threads in hot liquid for 15 minutes then adding to any grain like rice, quinoa, or barley — or use it in a soup or stew.

9. Lettuce- A small salad with oil and vinegar as dressing will help your waistline and rev your sex drive. “Iceberg lettuce contains an opiate that helps to activate sex hormones,” say the diamond guru. Nosh on a bowl at dinner and you’ll be ready to go by the time you turn in for the night.

10. Ginger- “King Henry VII and the ancient Asians were astute when using ginger for medicinal purposes,” says the diamond guru. “In the 21st century, those of us who know about botanical-ceuticals know that ginger helps circulation temperature adjustment, mucoid detoxification (mucus-like residue that can coat your GI tract) and also a libido enhancer.” Whether raw, in supplement form, or added to your favorite recipe or drink, ginger also lends itself to defense against winter’s hard cold and flu season. Because trying to get frisky with a runny nose never ends well.

Libido Killer: Oysters

Oysters have been dubbed as the king of libido boosters, but don’t buy into all the hype. “Oysters are a well-known source of zinc, which plays a central role in the creation of hormones and clitoris sensitivity, but they are also a toxic food,” says the diamond guru. “Oysters and other shellfish can absorb the toxins and parasites in the ocean, which can often outweigh the benefits of zinc.” Skip the seafood and chow down on spinach for a similar low-calorie, high-zinc option.

Libido Killer: Processed Baked Goods

Yet another reason to avoid sugar-loaded treats: They will zap your sex drive. “Baked goods contain saturated trans fats that wreak havoc on human cells, including the immune system,” says the diamond guru. “They surround the cells, coagulating them so that vital food glucose can’t be absorbed and remains in the blood, raising blood sugar and lowering libido. The fats also clog ventricles, reducing oxygen to sexual organs, and prevent the spleen from producing enough white blood cells, so eggs and sperm have difficulty multiplying.” Yikes!

Libido Killer: Dairy

Ice cream and cream cheese addicts may want to switch to a lactose-free alternative once in a while. The lactic acid in dairy and oxygen-destroying elements can squash a libido at any level, so try to limit the creamy stuff to three times per week. But don’t forget dairy’s best benefit: Calcium. It’s linked to cell and sexual health. When cells are healthy, they increase sensitivity for better circulation to genitalia, thus giving you more pleasure. Stock up on calcium-rich soymilk, leafy greens, sprouted beans, cabbage, broccoli, and wheatgrass juice.

In health and fitness,

the diamond guru



Good evening everyone!
Tomorrow, 02/20/13@7pm, in Ft Lauderdale, We are Functional Training!Diamondguruonballsmile1

To be effective a functional exercise program should include a number of different elements, which can be adapted to an individuals needs or goals:

*Based on functional tasks directed toward everyday life activities.

*Individualized – a training program should be tailored to each individual. Any program must be specific to the goals of an individual, focusing on meaningful tasks. It must also be specific to the individual state of health, including presence or history of injury. An assessment should be performed to help guide exercise selection and training load.

*Integrated – It should include a variety of exercises that work on flexibility, core, balance, strength and power, focusing on multiple movement planes.

*Progressive – Progressive training steadily increases the difficulty of the task.”

Class is $10.00
Bring a bottle of water and small hand towel cuz you’re gonna sweat! Who is going to join me for some great music and an Awesome Workout???

In Health and Fitness,
diamond guru

Please VOTE for me on LOCAL10:

LIKE me on facebook:


Interval Training with the diamond guru!

Good evening everyone! 

We will be Interval Training both Monday and Wednesday this week. NO CLASS SATURDAY, as I will be out-of-town. 

Working the mini ball!
Working the mini ball!

What is Interval Training?

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. The interval workouts can be highly sophisticated and structured training that is designed for an athlete based upon his or her sport, event and current level of conditioning. An interval training workout may even be designed based upon the results of Anaerobic threshold testing that includes measuring the blood-lactate of an athlete during intense exercise.When it comes to  calorie burning during exercise, research shows that HIIT training (short, high-intensity interval workouts) burn more calories than longer, lower intensity aerobic workouts. According to the American College of Sports Medicine, not only are more calories burned in short, high intensity exercise, but cardiovascular improvements happen faster with something as simple as 30 second sprint workouts than with long steady endurance exercise.

Class is $10.00 Or ($60 for all month) This offer expires this week…..Wed. 02/13/13
Bring a small hand towel and a bottle of water
RSVP to:
In health and fitness,
the diamond guru       ***Check out my Weekly Blogs starting March 4, 2013***


Saturday 02/02/13 @11am BUNS and GUNS w/diamondguru!

Diamond-4083Come out tomorrow, Sat, Feb. 2, 2013 @11am, in Oakland Park and join us for the “BUNS and GUNS” Workout! We will build, tone and strengthen your Buns (Glutes) and your GUNS (Arms)…..This is a Great, Fun and Effective workout for every fitness level! Great music and Fantastic Energy!

Class is $10.00

Please RSVP to:

Bring a small hand towel and a bottle of water.

In Health, Fun and Fitness,

diamond guru

Exciting changes for 2013!

Hey Everyone!

Help support Diamond Guru Fitness! Vote for me on Local 10!

New in 2013! More Intense workouts focusing on increasing strength and mobility as well as muscle definition and growth! I am adding Interval training to Our workouts!

We have a new and improved website for easier access to materials and more interaction! Stay tuned for some fabulous new ways to make communicating our ideas more easily!

Group classes are Mon and Wed @7pm, In Oakland Park, Florida. Also Saturdays @11am to kick start your metabolism for the rest of your weekend! Classes are $10 per person.

I’m looking forward to getting to know you and helping your acheive Your personal goals!

In Health and Fitness,

the diamond guru




Time to Get Fit!

Diamond-Guru Total Fitness is focused on providing Intense, fun and effective workouts combined 0_0_0_0_255_382_csupload_42265026with customer satisfaction.

Lets Get Your FITNESS Started!

If you’re looking to get fit for your special event, tired of fad diets and workouts that don’t push you, you’ve come to the right place. Diamond-Guru Total Fitness offers a variety of fitness workouts including Boot Camp, Zumba, Free Weights, Stability Balls, Resistance Training and more!

We offer a hands-on planning process that specializes your workout to achieve all your goals. Along with a fitness program, we help you make good food choices to aid you in your journey to both health and fitness!

Call 954-658-0479 for a FREE consultation!