The Cold Hard Truth Is…

I was reading an article the other day and the lady said, “I wish I could play the guitar”.
Her guy friend snapped back, “No you don’t. If you did, you would make time to learn.”
The lady thought about this for a minute and quickly realized that she was right. If she really wanted to learn, she would have found the time instead of making a bunch of excuses about why she didn’t have time.
#ColdHardTruth
This is true in all aspects of life…including your fitness and weight loss goals!
I don’t mean to sound harsh, BUT if you really want to kick-start your metabolism to shed the excess fat and get super lean and healthy (and…ahem…sexy!), you’ll find the time.
And I’ve made that so easy-peasy for you that you can’t possibly have any excuses about not having time. All of the meal plans plus the workout routines I customize for you, my exclusive, members-only benefits kick your metabolism into high gear (you’ll sweat bullets and shed fat like there’s no tomorrow).
And, I’ve meticulously designed every single workout to turn on your “afterburn.”, which means your body will continue to burn calories up to 48 hours AFTER your workout is over.
(Most people are only focused on the calories burned during their workout and this is the BIGGEST mistake of all!)
The catch-22 is that the “afterburn” only kicks in when you do specific kinds of exercises performed a specific way…and it’s NOT what they teach you in classes at the gym. I’ll show you exactly how to turn on your afterburn so you can skyrocket your metabolism and burn fat lightening fast — and don’t worry, my workouts are super simple to follow, promise 🙂
Now get your butt over to the website and join me before something else comes up. Here’s the link: www.diamondgurufitness.com

Steven Did it! 150 lbs dropped in 1 year!
Steven Did it! 150 lbs dropped in 1 year!

Weight Loss + Fitness packages available!! Email me or call for details! 954-658-0479

thediamondguru@yahoo.com

 

Here’s to your Health and Fitness,

The Diamond Guru

Six diet foods that can hurt your weight loss journey, you won’t believe this!!

Here are some Diet Foods You Probably Thought were Healthy!!! This will blow your mind!!

1.  Diet Soda

Diet soda can actually make you gain weight. Drinking diet soda can make you likely to overeat. The answer is because your body is tricked into believing you’re ingesting sugar and it makes you crave more.

2. Microwave Popcorn

Microwave popcorn contains the organic compound diacetyl to give you that butter taste. Try to avoid this ingredient! You’re better off making your own popcorn.

3. Granola Bars

Commercial granola bars can be loaded with corn syrup, salt and processed oils that can add to your waistline. Opt for making your own granola at home, but watch your portions.

4. Veggie Burgers

Say isn’t so! Going veggie could damage your diet. Read the labels. Some are made with processed soy and loaded with oils and butter. Also Hexane has been found in veggie burgers. This a gasoline by-product used during the process of separating soybeans into oil.

5. Low Fat Yogurt

Yup. Low fat  products like yogurt can be loaded with sugar. In a cup of Stoneyfield Farm French Vanilla yogurt, there are 20-plus grams of sugar.

6. Blue Chips

Blue corn chips or vegetable chips are a great alternative to potato chips. But again, there needs to be portion control. They can be loaded with salt and fatty oils.

in Health and Fitness,

The Diamond Guru

***** Ask me about 2- 4- 1 Holiday Personal Training and Weight Loss Packages for 2015! *****

www.diamondgurufitness.com

 

9 Healthier Meal Superfood Swaps!!! Eat this NOT that!!

Deciding to change your diet can be an overwhelming idea. You’ll have to clean out the pantry, remove any and all treats, stock up on rabbit food and mentally prepare to feel hungry all the time. That’s the only way to improve your diet and reach your health and weight-loss goals, right? Wrong. The truth is, the small changes you implement can add up to big results.

Rather than depriving yourself of foods you love, work to incorporate superfood into your new  healthy lifestyle instead. Superfoods benefit your body in a variety of ways. Not only do these nutritional powerhouses fuel your body, they can also fight illness and help prevent disease. Plus, they are easy to prepare and taste great, too. By making smart substitutions, you enjoy foods that are full of important nutrients without sacrificing taste. Try some of these simple swaps to incorporate more superfoods into your daily meal plan.

  1. Quinoa instead of brown rice. The trendy grain has more protein, fiber and iron than brown rice. It also contains flavonoids, which are antioxidants with numerous health benefits. Quinoa cooks in less than 15 minutes and can easily be substituted for rice in casseroles, side dishes, soups or salads.
  2. Oatmeal instead of cold cereal.  Oats have a good amount of fiber and protein, which will help keep you feeling fuller longer, but not all oatmeal is created equal. Opt for old-fashioned or steel-cut oats, which are minimally processed to retain their full nutritional value. Jazz up your hot bowl of oats with seasonal fruits, cinnamon or a natural nut butter and you’ll never be bored with breakfast again. If you do choose cereal, be sure to read labels to find the healthiest options.
  3. Greek yogurt instead of sour cream. With a thicker, creamier texture than traditional yogurt, Greek yogurt makes for a nice replacement for sour cream in a variety of dishes, including tacos and chili, or in baked goods. Compared to sour cream, Greek yogurt is higher in protein and B12, and also contain some healthy probiotics.
  4. Dark chocolate instead of milk chocolate. Everyone enjoys a treat now and then, so why not get a nutritional boost at the same time? Milk chocolate is higher in fat and sugar than dark chocolate, and also contains less of the original cocoa bean. Cocoa is a good source of flavonoids, which makes dark chocolate the more nutritional choice. Next time that chocolate craving strikes, look for a bar with at least 70 percent cacao.
  5. Kale or spinach instead of romaine. Romaine lettuce is a good low-calorie option, but it doesn’t provide much added nutrition. Instead, try kale or spinach in your salad, as a sandwich wrap or in your favorite smoothie. Both are high in vitamins A, C and K, manganese and folate. Be forewarned, though, the texture and taste of kale can take some getting used to, so start small and experiment with different methods of preparation.
  6. Sweet potatoes instead of white potatoes. Sweet potatoes have risen in popularity because of their great taste and nutritional benefits. They are high in beta-carotene and vitamins A and C, and are also lower on the glycemic index than regular potatoes, meaning sweet potatoes don’t spike blood sugar levels as much. Try them as a baked or  mashed side dish, atop your next salad or as a sweet treat sprinkled with a little butter and brown sugar.
  7. Green tea instead of coffee. Before you panic about losing your daily cup of Joe, this Green drink2014swap doesn’t mean that coffee is bad. Coffee has been linked to a reduced risk of certain diseases, improved cognitive function and decreased risk of depression. That said, green tea contains flavonoids, has less caffeine than coffee and won’t stain your teeth. All this is not to say you have to give up coffee if you are a diehard fan, but is rather something to consider for variety and different health benefits.
  8. Cinnamon instead of sugar. While cinnamon has a number of unproven health benefits, it is still a better option than added sugar. Too much sugar in any diet increases the risk of obesity and other diseases, making substitution key in a healthy eating plan. Swapping cream and sugar for cinnamon in your coffee to save calories, or sprinkling cinnamon on pancakes or unsweetened applesauce to add flavor are just a few ways cinnamon can help satisfy your sweet tooth.
  9. Hummus instead of mayonnaise. A turkey sandwich with mayo tastes good, sure, but the calories and fat from even a small amount of this popular condiment can be a diet killer. Made with chickpeas and other fresh ingredients, hummus is a better source of protein, fiber, heart-healthy fat and iron compared to mayonnaise. It can be used in a variety of ways, such as in wraps, on sandwiches, in salad dressing, as a dip or even on a flatbread pizza in place of sauce.

Try some of these swaps and let me know what you think…..thediamondguru@yahoo.com

See you on the Lean side!!

The Diamond Guru

cell: 954-658-0479 CALL TODAY!

Ask me about my Macronutrient Weight loss for life program! Food right from your local grocery store and STEP by STEP Guidance…….from me personally…YOU CAN’T FAIL!!!!!! 

The Power of Protein. How important is it?

Protein is one powerful nutrient. It is part of every living cell, and it plays a major role in your body — from building your body tissues to making important hormones. An adequate protein intake in the diet is important across the life cycle, especially as we age. Keep reading to learn more about protein, including:
• What Is Protein?
• What Are the Different Types of Protein in the Diet?
• The Role of Protein in the Body
• Current Protein Intake Recommendations
• Protein Needs for Older Adults
What Is Protein?
Protein is an important macronutrient used by the body for building, repairing and maintaining tissues. Proteins are part of every cell, tissue, and organ in our bodies. Proteins are made up of amino acids, which are the building blocks of protein. There are 20 different amino acids needed by the body. These amino acids join together to make all different types of protein. Eight amino acids are considered essential amino acids since they not made by the body and therefore must be obtained from food. The other 12 amino acids are made by the body and are considered nonessential amino acids.
The proteins in our bodies are constantly being broken down and replaced. The body does not store amino acids like it does carbohydrates and fats, so the body needs a daily supply of amino acids to make new proteins. The protein in the foods we eat is digested into amino acids that can be used to replace the proteins in our bodies.
What Are the Different Types of Protein in the Diet?
There are different types of protein in our diet — complete and incomplete proteins. The “completeness” (or quality) of a protein is determined by its amino acid composition. A complete protein source is one that provides all of the essential amino acids. Complete proteins come from animal sources (e.g. eggs, milk, meat, poultry, and fish) and foods made from soy (e.g. tofu and tempeh). About 75% of the protein we eat in our diets should be complete or high-quality protein. An incomplete protein source is one that is low in one or more of the essential amino acids. Most plant proteins (e.g. legumes and nuts) are incomplete proteins because they do not contain all the essential amino acids. Incomplete proteins can be combined (e.g. beans and rice, milk, and cereal) to obtain protein of sufficient quality to be considered complete.
Typically, good sources of protein include:
• Meats, poultry, and fish
• Milk and dairy products
• Eggs
• Tofu
• Legumes (dry beans and peas)

Here are examples of amounts of protein in various foods:
• 3-ounce piece of meat contains about 21 grams of protein
• 1 cup of milk contains about 8 grams of protein
• 1 cup of dry beans contains about 16 grams of protein

The Role of Protein in the Body
As a nutrient, protein performs many functions in the body. An adequate dietary protein intake is important for building, maintaining and repairing body tissues. The body’s structural components, such as skin, muscles, bones, and organs, are made up in large part by protein. Many hormones and enzymes that function to regulate body processes and chemical reactions are made of protein. Protein is also used to make antibodies to fight disease. If you do not consume enough carbohydrate and fat, proteins can also supply your body with energy.
Current Protein Intake Recommendations
The Food and Nutrition Board of the Institute of Medicine recommends that healthy adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. This is equal to about 8 grams of protein for every 20 pounds of body weight. A protein intake at this level will help to keep the body from slowly breaking down other own tissues. See the chart below for the amount of protein in grams per day for adult men and women.

Recommended Dietary Allowance (RDA) for Protein applescale #diets
Grams of protein needed each day
Women ages 19 to 70+ 46
Men ages 19 to 70+ 56

 

Summary
Protein has many important roles in our bodies and is part of every tissue, including our organs, muscles, and skin. We need to make sure we eat enough high-quality protein in our diets, especially as we age so that our bodies have the amino acids it needs to function properly. New research is showing that older adults may need more protein than current recommendations to help optimize their health and protect their lean muscle mass.

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

 

 

7 Best Foods to Help You Trim Down for Summer!

Good Morning DGF Enthusiasts,

Here are some snacks foods that’ll help you whittle your waist and get bikini ready for summer!!

TRIM DOWN FOOD #7

CinnamonThe Cinnamon Secret

Because It: Blocks fat storage

Imagine if there were a magic spice you could sprinkle on food so it couldn’t be stored as fat. Well, cinnamon is as close to that magic spice as you’ll find: According to an American Journal of Clinical Nutrition study, this exotic tree bark helps reduce levels of the hormone insulin, so less of the sugar you consume is stored as blubber. Sprinkle it in your coffee, in greek yogurt, or on apple slices, and start seeing results—in time for summer!

TRIM DOWN FOOD #6

Avocado OilAvocado Oil: Beauty Magic In a Bottle

Because It: Shrinks belly fat

Wait—we’re recommending a fat? Yup, and it’s one that makes you look slimmer in (or out of) your skivvies. In fact, in a study at Penn State University, participants who consumed this type of oil for just four weeks decreased their belly fat by 1.6 percent! (At that rate, you’d lose 20 percent of your belly fat per year, just cooking with a different oil!) Those who consumed a flax-safflower oil blend didn’t experience any abdominal fat loss. Avocado oil has a very high smoke point, so it’s perfect for sautés and stir-frys. (For the full list of what to eat for rapid weight loss, check out our essential 14 Ways to Lose Your Belly in 14 Days!)

TRIM DOWN FOOD #5

Picklespicklesbrine

Because They: Incinerate carb calories

It’s not the cukes themselves that have the magic power, but the vinegar they’re cured in. Studies show acidic foods like vinegar help increase the rate at which the body burns off carbs by up to 40 percent! And the faster you burn off carbs, the sooner your body starts incinerating fat. Munch on pickles as a low-cal, fat-fighting snack, and you’ll start feeling more confident in the nude in no time.

TRIM DOWN FOOD #4

Mangomangoes

Because It: Reduces fat hormones

There are folks out there who don’t lead highly stressful lives, but we’ve met very few of them. The rest of us are in it up to here, and our levels of the stress hormone cortisol are sky-high. Unfortunately, one of the things cortisol does is to encourage the body to store fat around your midsection. While you likely can’t up and quit your job, you can add some vitamin C-rich foods to your diet, which have been shown to lessen the damage to the body caused by stress. Mangos not only serve up just under a day’s worth of the nutrient in every cup, but will also remind you of a relaxing tropical getaway, slashing stress and helping you slim down. 

TRIM DOWN FOOD #3

Apple Cider VinegarTried & True:: Using Apple Cider Vinegar As A Skin Toner

Because It: Burns belly flab

Make apple cider vinegar your go-to for salad dressings. A Japanese study found that obese study participants who did just that were leaner and had less visceral fat than the control group who didn’t consume vinegar—after just eight weeks! How does it work? The vinegar produces proteins inside the body that burn fat. Dress your salad, and then get undressed with confidence.   

TRIM DOWN FOOD #2

AlmondsNDB No : 12061 Nuts, almonds, unroasted

Because They: Burn more fat during workouts

Here’s your look-better-naked plan for success: Eat a quarter cup of almonds before you hit the gym. A study in The Journal of the International Society of Sports Nutrition found that the nut, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Other research has found that dieters who add this amount of nuts daily decrease their weight and waist circumference more than dieters who only restrict calories.

TRIM DOWN FOOD #1

Rooibos TeaRooibos Tea Brands Factors to Consider

Because It: Quells hunger

Hot tea, hot night. According to South African researchers, polyphenols and flavonoids found in the plant from which rooibos it brewed can inhibit adipogenesis—the formation of new fat cells—by as much as 22 percent. The most powerful of these flavonoids is called aspalathin, and scientists say it can reduce hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome and type 2 diabetes. All that science may not sound sexy, but drinking this tea will make you feel so.

Stay Happy and Motivated,

The Diamond Guru

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

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

____________________________________________________________________________

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

 

 

A Healthy Fat that Actually Burns Body Fat!!!

Conjugated linoleic acid (CLA) exploded onto the diet and nutrition scene recently because of stories appearing on the Dr. Oz program and other various health-related shows, as well as websites.

Scientists have been performing studies on CLA to measure its beneficial effects on health and so far the results have been promising.

Here are some of the health benefits studies have shown:

  • CLA helps reduce inflammation that contributes to obesity
  • CLA prevents bone loss due to aging
  • CLA prevents muscle loss due to aging
  • CLA better controls blood pressure
  • CLA helps lower blood sugar levels
  • CLA reduces harmful lipoproteins in the blood
  • CLA promotes anti-cancer effects by inhibiting breast cancer cell growth

Although many studies are still done on animals… various human studies confirm that CLA definitely enhances fat loss by preventing human fat cells from getting larger.

So what is CLA?

CLA is a group of good trans-fats that’s produced by grass-eating animals like cows, sheep and goats.  Now, I know you’ve been told to stay away from trans-fats because it’s bad for you, but CLA is completely different.

Although CLA is trans-fat, it’s chemical structure is different from other trans-fats.  The CLA molecule is “conjugated” which means they have a mix of single and double atomic bonds.  This “conjugation” is what makes CLA different from other trans-fats, and it’s what makes this trans-fat very beneficial to your health.

Where to get CLA

The digestive tracts of these grass eating animals contain billions of beneficial bacteria that help the animals digest food, and in the process they produce CLA.  So CLA, in its natural state, is found in full-fat, raw grass-fed milk.

Unfortunately in the US, most dairy products are pasteurized to kill off potentially harmful bacteria, but along the way it also kills off all the healthy enzymes and greatly diminishes the amount of CLA in milk.  It’s interesting to note that, although most states in the U.S. do not allow raw milk for health reasons, many European countries promote the consumption of raw milk because of it’s many health benefits.

If you can’t consume raw milk, because your state doesn’t allow it (or perhaps you don’t feel that it’s safe) another great source of CLA comes from grass-fed meat.  Unfortunately, they’re a little harder to come by, because most cows in the US are grain-fed and injected with antibiotics & hormones due it’s poor farming conditions.  And even the cows that are raised in better conditions, that aren’t given antibiotics or hormones, are also fed grains…mainly for economic purposes.

Now if you can get you hands on grass-fed meat, it’ll be more expensive but they’re much healthier for you and it’s your best source of CLA.  Plus, just knowing that you’ll be able to eat a big fat juicy steak without feeling guilty, because you’re actually promoting your body to burn fat, might be worth the extra money.

And if you don’t have access to grass-fed meat in your area, this company delivers all kinds of grass-fed meat right to your door steps. They even have grass-fed dairy products like butter and cheese along with organic produce. I’ve been using this company for sometime now and they’re awesome!

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

But if eating grass fed meat or drinking raw milk isn’t your thing, you can get CLA supplements in pill and powder form.  And you can also find several pasteurized milk and yogurt products, as well as some health bars, meal replacement shakes and soy milk that add CLA.  That being said, the quality of CLA can vary substantially, and since much of the added CLA is chemically derived, I would be very careful before your buy any CLA enriched products or supplements.  When in doubt it’s always best to get CLA from real food!

I hope this helps!

In health and fitness,

The Diamond Guru

Is Sugar really Bad for you?

So for awhile now I’ve been saying that SUGAR is the killer! Apparently I’m not the only one. Here is a video I was recently shown in school and thought I’d share with all of you…Let me know your thoughts at thediamondguru@yahoo.com