Strength Training This week @Diamond Guru Fitness! 5/26, 5/28 & 5/30!

Happy Memorial Day! I hope you had a great weekend and found time to think and Thank our Veterans and all those that gave their lives so we can be FREE! This will make you teary but warm your heart as well. http://awesomejelly.com/11-year-old-boy-holds-salute-for-over-an-hour-on-normandy-beach-and-then-something-amazing-happens/

Why Strength Training you may ask? 

First of all, let’s face it: Putting everything else aside, life is EASIER when you’re strong.  Carrying groceries? One trip. Children to carry? No problem. Car stuck in the snow? Push it out with ease.

Plus, whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.

Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older  – which helps us stay independent (and out of a nursing home) and live longer.

But in addition to making life easier, strength training has a lot of great benefits right now.  Here are just a few:

Look Good Naked: Strength training helps you lose weight (and body fat) in a few different ways.  First, it helps you retain the muscle you have while eating a calorie deficit and losing weight.

Second, strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.  What does this mean?  When you finish a workout, your body needs to do a lot of work to replenish itself in order to bring itself back to a normal state (the way it was before you worked out).  This takes a lot of energy, and some studies have shown that it can boost your metabolism for up to 38 hours after you finish your workout.

Not only that, but strength training can help increase your metabolism by speeding up your Resting Metabolic Rate (RMR).  This is because it takes your body more calories to maintain muscle than it does to maintain fat.  Estimates are that for every 1 lb of muscle you gain, your RMR goes up 30-50 calories!

Makes You Healthier: If you’re looking for a workout in which you get the biggest bang for your buck, strength training is it. Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination 

You’ll Feel Better: Not only will you find yourself with more energy and confidence, less stress and anxiety, and a better overall mood, but you’ll actually begin to think better (resistance training has been proven to help increase cognitive function). And while training too close to bedtime can be a bad idea, exercising earlier in the day has been proven to help prevent sleep apnea and insomnia. I even improved my posture – when I started lifting, I was 5’4”.  Now I’m 5’5.5”.

Prevents disease and degenerative conditions: Heart disease is the leading cause of death for both men and women; Strength training helps correct issues relating to cholesterol, high blood pressure, obesity, diabetes, and inactivity – all factors for heart disease. Cardiologists are even starting to recommend strength training for people who have suffered a heart attack as little as three weeks after the attack. Who knows, maybe one day your cardiologist will tell you to do some “cardio” and he’ll/she’ll be referring to strength training!

Strength training has also been proven to help manage and improve the quality of life for people with Arthritis, Osteoporosis, Parkinson’s Disease,Down Syndrome, Lymphedema, fibromyalgia, who have recently had a stroke, have had a spinal cord injury, cancer survivors and clinical depression.

In addition to ALL of the above, strength training is fun! Whether you are looking for the most effective 20-30 minute workout (to stay fit and look great naked), or are looking for a competitive sport that you can really get into, strength training can help you meet your goals. It’s easy and fun to see progress as you strength train, almost like leveling up. And if you’re looking to improve in other areas (a sport, traditional cardio, or an activity like rock climbing), strength training is an easy choice!

Ok, ok.  Enough already.  Is there anyone who SHOULD NOT strength train?

Honestly, I did a lot of research on this one, because I wanted to find a single group of people who should not strength train.  I even found studies on how strength training can be beneficial for paraplegics.  Not to mention it can be safe for children, adolescents, and pregnant women.  Obviously, you should take a break from strength training if you’re injured, and always check with your doctor before you start any sort of strength training program, but it’s natural for us, as humans, to move around and carry things.

Primary objections to strength training

But I’m so old! This can’t be safe!

We hear this from 30 year olds and 60 year olds alike…and, like “I don’t have time,” it is a big fat lie! Even for the frail elderly, studies have shown that drastic results are possible in just 10 weeks of weightlifting (for both men and women in their 70s through their 90s). In fact, weight training has also been shown to delay Alzheimer’s and stave off dementia. So, if you think you might be “too old,” you’re probably the exact type of person that SHOULD be strength training!

But my focus is on (running) (basketball) (quidditch) and I need to stay slim!

Studies have shown that strength training actually increases the endurance of your muscles.

In fact, resistance exercises not only help to tune up an out of shape nervous system and increase the activation of motor units within your muscles, but also helps increase their overall endurance.

If you’re worried about overall size, remember: there are many types of strength training, and size and strength don’t always go hand in hand. We’ll get into more detail on this in a minute.

I don’t want to get bulky

Ladies!  The images of “bulky” women that you are conjuring up are from bodybuilding magazines. This is one of the biggest myth surrounding strength training. When I started strength training, I didn’t get bulky, I got lean And I’m no outlier, I’m just one example of the rule: Women who strength train get strong and lean, not bulky.

That “bulky” look in women does not happen by mistake or overnight – we simply do not have the hormones necessary to get there on our own. To achieve this look, women have to eat incredible amounts of food and consume incredible amounts of drugs. When we strength train normally, without these supplements, we end up looking like athletes.

I’m fat. I need to lose weight first.

Great! Start with strength training :) When you’re overweight, my guess is that you want to be preserving the muscle you have while losing the majority of your weight through fat. With strength training, your overall weight loss may seem slower, but you will lose inches faster. Strength training increases your metabolism; as long as you’re still eating in a deficit, you’ll lose weight.

It’s boring

We’ll be talking more about this later, but for now, just give it a shot! In strength training you can see your progress so clearly that as you can do more and more, you’ll also be rewarded by seeing your strength progress from level 1 to level 50! If you aren’t a fan of the downtime, put on a book on tape or throw on your favorite playlist while circuit training to ensure you’re always moving (instead of sitting and waiting in between sets).

Is that enough for us to convince you?  Awesome.  Lets get started. COME TO CLASSES THIS WEEK! Strength Training

Tuesday and Thursday @7pm and Saturday @11am!

 1080 NE 43rd Street, Oakland Park, Fl 33334

RSVP to thediamondguru@yahoo.com  or text 954-658-0479….Let me know which class…

 

Be Strong and Get Moving,

The Diamond Guru

 

 

Class Schedule Change and Workouts this week 5/18-5/23/15!

This week @ Diamond Guru Fitness, I am changing the class workouts schedule! I am now holding classes on Tues and Thurs @7pm and Still keeping the Saturday @11am class! Please give me some feedback on if this change makes a difference in your attendance…Easier or not? Thank you, I really appreciate any feedback you give me. 

WE WANT YOU, To Workout With Us!
WE WANT YOU, To Workout With Us!

Its Circuit Training Week at Diamond Guru Fitness! All week we will be using Circuits to train! Strength and cardio circuits as well as a HIRT= High Intensity Resistance Training class! These type of classes burn fat and build muscle simultaneously! It’s also a FUN way to train especially with MY clients, very friendly and welcoming non-judgemental environment! ALL SHAPES, SIZES AND FITNESS LEVELS!!

$10.00 per person

 

1080 NE 43rd Street, Oakland Park (Ft. Laud area) Fl, 33334

RSVP NOW: thediamondguru@yahoo.com

Ask me how to combine Diet/Nutrition with exercise to Lose Weight, Get fit and Healthy!! Healthy Eating plan (Personal Menus available soon!) and exercise program!

In Health, Fun and Fitness,

The Diamond Guru

 

 

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

 

 

Diamond Guru Fitness Welcomes Crystal Lake Middle School!

Diamond Guru Fitness would like to welcome Crystal Lake Middle School and it’s Teachers and Staff to The Healthy Active Living Lifestyle! 

Exercise sillyness and fun!
Exercise silliness and fun!

Hi, I’m Diamond! I’m very excited to be working with you and I know you’re going to have fun and FEEL GREAT! I’m going to bring some great music so we can rock out and exercise and before you know it, you’ll be Looking Great and Feeling even Better!! 

For the first 8 weeks, you’ll learn good form, to get the most out of your exercise and you’ll also learn that Exercise Can Be Fun! We are going to spend the first 15 minutes warming up then move into our workout 30 mins (I’ll modify the workouts for YOUR fitness level! ALL FITNESS LEVELS WELCOME even during the first 8 weeks) then we will stretch for the last part of the class. Stretching promotes flexibility and increases range of motion that will help you stay fit and healthy into your older years! 

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

I can’t wait to meet all you Fabulous Teachers and Staff!

 

In Health, Fun and Fitness,

The Diamond Guru

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Visit me on Facebook–>https://www.facebook.com/DGF2011?ref=bookmarks

On Twitter—->https://twitter.com/diamondgurufit

Try Personal Training with my MONEYSAVER COUPON——–>http://www.moneysavercouponsonline.com/diamond-guru-fitness-oakland-park-33334.html

 

 

Circuit Training Exercises @Diamond Guru Fitness 2/2/15;2/4/15 & 2/7/15!

This week at Diamond Guru Fitness, We are Circuit Training Monday, Wednesday and Saturday! 1080 NE 43rd Street, Oakland Park, Florida 33334 Text: 954/658-0479

Class is $10.00 per person. ******This week only $65 for all 12 classes this month!******

RSVPS REQUIREDYOU MAY TEXT, CALL AND LEAVE A VM OR EMAIL ME AT: thediamondguru@yahoo.com

We start Monday at 7pm, With Full Body Circuit Training! Strengthen all over, BURN Fat, Torch Calories!! Small Group Training Format..8 students per class! 

Torch Fat! Build Lean Muscle!
Torch Fat! Build Lean Muscle!

 

Then Wednesday at 7pm, We are Circuit Training our Core! One minute circuits! Firm up those tummies and strengthen your back, sides, upper, middle and lower abdominals! Small Group Training Format..8 students per class! 

On Saturday at 11am, We are Interval Circuit Training! 30 sec Intervals, get your heart rate up burn fat and build endurance!! Gain lots of strength!!

 

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

Ask me about ONE ON ONE Affordable Personal Training sessions and Nutritional Counseling!!

Military Discounts!! Police Discounts!! Senior Discounts and  Teacher Discounts!! Get my Money Saver Online Coupon Here——> http://www.moneysavercouponsonline.com/diamond-guru-fitness-oakland-park-33334.html

 

 

In Health and Fitness, 

The Diamond Guru

www.diamondgurufitness.com

Happy New Year from Diamond Guru Fitness! News and Specials!

Happy New Year! I hope you had a great time New Years Eve and over the Holidays! I sure did!

Now its time to get back into your health and fitness routine! NEWS: Did you know that Diamond Guru Fitness offers a Nutritional Counseling plan for weight loss and healthy living? Combine that with classes or some One on One Personal Training Sessions and you are well on your way to a Healthier, Happier, slimmer, more fit YOU! 

January 2014
January 2014 BEFORE
Steven Side View- After 203 lbs lost on the DGF Nutritional Plan!
Side View- AFTER 209 lbs lost on the DGF Nutritional Plan! Sept. 2014

This month I am running a special All of january for $60.00. That’s half price! There are 12 classes this month! You can pay cash, check, Paypal, bank transfer or credit card…

Classes are $10.00 per person

Classes are Cardio Strength Training on  Monday 1/5/15 and Sculpt and Build on Wednesday 1/7/15 @7pm and Power Abs on Saturday 1/10/15 @11am! Small Group Personal Training Format…..8 people per class so RSVP NOW!!!!!!!!!!!!!!!!!!

 

RSVP to:  thediamondguru@yahoo.com

In Health, Fun and Fitness,

the diamond guru

 

Happy Holidays!

Come out this Monday and work off some of that Holiday Cheer for the New Year! We are using free weights to Build Muscle and Burn Fat! Join me for some Great music and a positive atmosphere. thediamondgurusback

Work at your own level. SMall Group Personal Training format.FIRST 8 to RSVP!!

12/29/14 @ 7pm, 1080 NE 43rd Street Oakland Park, Florida 33334

RSVP to: thediamondguru@yahoo.com

Class is just $10.00

In Health, Fun and Fitness,

The Diamond Guru

Burn Fat and Build Muscle on your Buns and Guns!

This week at Diamond Guru Fitness…..

Monday, November 10th @7pm, We start the week off with High Intensity Interval Training! Longer periods of Intensity followed by short rest periods. This intense part of this workout lasts approx. 20 mins. We will do a dynamic warm up for 5-10 mins before and stretch for 10 mins after. Be ready to work out and be focused! diamondgurustandingpinkballweights

Please go read my Article of what to eat Before and After workout to get the Best Endurance and performance and therefore Results!! 

Wednesday, November 12th @7pm, You are welcome to join me for my Military Style bootcamp! This workout is bound to get you sweating and burning fat! 

ALL DIAMOND GURU FITNESS CLASSES ARE IN THE PERSONAL TRAINING FORMAT! 8 PER CLASS MAX! ALL FITNESS LEVELS WELCOME! EXERCISES MODIFIED!

Saturday, November 15th @11am, We are working and building muscle BUNS and GUNS! You’re gonna love this workout with dumbbells!

Class is $10.00 or for this week only…..$50.00 for the rest of this month. That’s 2 classes free!!!!!

RSVP to: thediamondguru@yahoo.com NOW!!!!!!!

In Health and Fitness,

the diamond guru

***ASK ME ABOUT MY Weight Loss and Nutritional Health for Life Plan!***** Before and After pictures on my website!

www.diamondgurufitness.com

 

 

 

Workout Calendar for November 2014 Diamond Guru Fitness Studios!

Happy 1st week of November! Below you find the November Workout schedule calendar so you know what each workout is and when they take place! 

All Workouts are held at: 1080 NE 43rd Street, Oakland Park, Florida 33334 (Private Studio) 

Welcome to the New Diamond Guru Fitness Studio!
Welcome to the New Diamond Guru Fitness Studio!

I use the Small Group Format to give you the personalized attention YOU DESERVE to reach your fitness goals in an optimum amount of time.

RSVP to: thediamondguru@yahoo.com  (Please let me know which date or dates you are RSVPing for….) Classes are $10 each.

 

***NOVEMBER SPECIAL***** $70 for all month Get 3 FREE!!!***

November 2014- DIAMOND GURU FITNESS WORKOUT SCHEDULE

~ November 2014 ~
Sun Mon Tue Wed Thu Fri Sat
1
2DAYLIGHT SAVINGS 3 BOOTCAMP 7PM 4ELECTION DAY 5 ABS & GLUTES 7PM 6  7  8 BEACHBODY CIRCUIT 11AM
9  10 BETTER BODY HIIT High Intensity Interval Training 7PM 11VETERANS DAY  12 BOOTCAMP 7PM 13  14  15 BUNS & GUNS 11AM 
16  17 CARDIO PUMP 7PM 18  19 CIRCUIT TRAINING 7PM FULL BODY 20  21  22 CARDIO STRENGTH  10AM“DIFFERENT TIME!!!”
23  24 SUPERSETS 7PM 25  26  27 THANKSGIVING  28  29NO CLASS
30 Notes:

 

 

 

Rock some shapely Glutes, legs, arms and chest @ Diamond Guru Fitness!

Good afternoon Everyone!

Monday, 10/27/14, We start our week off with a Lower Body workout to build some Legs and glutesmuscle and strength in Our Glutes (booty) and Legs (Quads, Hams and Calves)!  Join me for an Awesome workout for EVERY Fitness Level! 

Wednesday, 10/29/14, Mid week We’ll be working Upper Body (arms, Chest, shoulders and back). Gain some muscle, burn fat and develop some beautifully shaped arms and shoulders. Gotta love those muscle shirts or strapless dresses!! Upper Body Muscles

Class starts at 7pm…RSVP a must!!! Small Group Personal Training Format….8 RSVP’s total!

RSVP to: thediamondguru@yahoo.com

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

$10.00 per class….

Let me help you achieve the health and body YOU WANT!! 

Ask me about Personal Training session specials!!!! Let’s talk about Weight Loss and Nutrition!!

In Health, Fun and Fitness,

the diamond guru