What to eat before and after a workout!

Good afternoon!

There seems to be some confusion on what to Eat Before and After your workouts so I thought I’d clarify the situation… Healthy chicken dinner

Nutrient Timing

Fueling to optimize workouts should be based on one’s current physical condition, training regimen and specific fitness goals. To maximize results, a long term application of effective training, proper nutrition and sufficient sleep are absolutely essential…That being said….

Pre-Training Considerations

Working out on an empty stomach can cause dizziness and nausea due to low blood sugar levels. Eating properly before exercise gradually increases the body’s blood sugar- this reduces fatigue, improves performance and extends exercise duration.

Consume Complex Carbohydrates–> 1-2 hours BEFORE TRAINING

Complex Carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Broccoli, mushrooms, peanuts, yogurt (plain), Cashews, WW spaghetti, Apples, Strawberries, Brown rice, Whole grain bread, Yams and Quinoa to name a few.

Post-Training Considerations

The body requires refueling to recover properly. To replace glycogen stores (the body’s muscle fuel) consume a small amount of Simple Carbohydrates and roughly between 15-40 grams of quality lean protein depending on fitness goals. Without nutrient intervention, the recovery window begins to close within 45 minutes following a workout.

Consume Simple Carbohydrates & Quality Lean Protein–> Within 45min AFTER TRAINING

Simple Carbohydrates are digested and absorbed quickly into the bloodstream. Most simple carbs tend to be less satisfying with few essential nutrients. Simple Carbs replenish the glycogen burned while training and quickly raise the body’s blood sugar level. Insulin then drives carbohydrates in the form of glucose into muscles to help them recover and grow. Pineapple, watermelon, Plain bagel, Kiwi, Corn Flakes, Rice Cakes, White Rice, Instant Oatmeal and Instant Mashed Potatoes are some examples of Simple Carbs.

I hope this helps you to understand what to eat before and after a workout, especially one @Diamond Guru Fitness! I hope to see you all in class! Monday and Wednesdays @7 pm and Saturdays @11 am. RSVP to thediamondguru@yahoo.com

In Health, Fun and Fitness,

The Diamond Guru




Can Eliminating Meat Improve Your Health?

Health experts are constantly debating about dietary choices and which eating plan is best for your overall health.

Some vegan proponents claim that a plant-based diet is the best option, claiming it provides the body with the optimal nutrition that is needed for good health.  It is true that you should be consuming healthy plants, such as vegetables and fruit, but is it really good to eliminate all types of animal products, including meat and dairy?

When you look at the nutritional basis of a vegan diet, you will find many benefits to the types of foods that most vegans eat.  The problem lies in the fact that even though the diet has some good elements, there are some gaping holes when it comes to overall nutrition.

Positive Aspects of a Vegan Diet

One of the main benefits of a vegan diet is that many people focus on eating higher amounts of vegetables instead of animal products.  The increased vegetable consumption can be very beneficial for your health in many ways, because vegetables are an excellent source of vitamins, minerals, antioxidants, and fiber.

When you are eating fresh, raw vegetables, your body is getting essential nutrition that helps to support good health.  Most modern diets are lacking in the fruits and vegetables needed for a healthy lifestyle.  Becoming more aware of the things that you are eating is a good way to improve your nutrient intake.

Many vegans are looking for ways to improve their health, so they choose to eat a variety of fresh fruits and vegetables.  But, big problems occur when a person is cutting out meat and dairy, and they choose to avoid vegetables as well.  These “junk-food vegans” choose to eat highly processed foods which are lacking in nutrition. In comparison, a person who eats processed foods and meat will still get some nutrition from the meat that is consumed, but you can’t depend solely on meat to provide your body with all the nutrients it needs to function properly.

Negative Aspects of a Vegan Diet

Other than the increased vegetable consumption, there aren’t many other positive benefits that can be gained by following a vegan diet.  This single benefit (more vegetables) isn’t enough for most people to commit to a vegan lifestyle, because we know it’s possible to increase your vegetable consumption and still enjoy meat at the same time.

Learning more about the health problems that can occur when meat is eliminated will help you to understand why meat is such an important part of a healthy diet.  People who avoid meat and dairy products are often lacking in important nutrients, including:

  • Iron
  • Zinc
  • Vitamin B 12
  • Protein
  • Vitamin D
  • Calcium

These nutrients are essential for good health.  They are difficult to get from plant based foods, and easy to obtain from animal foods.  Many vegans are deficient in B12 and iron, both of which are important nutrients that your body needs.

Another reason that meat is so beneficial is because the calories in meat are very efficient.  Each calorie is packed with nutrition that can be used to improve your health, and when a person is avoiding meat then they will likely need to consume more calories in order to get the same nutrition.  Higher calorie intake might lead to weight gain and obesity which can increase the risk for a number of health problems.

Healthier Meat Options

One of the arguments to encourage veganism is the fact that factory farmed meat is unhealthy and dangerous for your health.  There is a lot of truth to the fact that factory farmed dairy and meat products contain subpar nutrition and they are loaded with toxins that can be dangerous to your health.  But, just because certain types of animal products are raised in an unhealthy way doesn’t mean that you should avoid animal products all together.

Instead, a better option is to choose higher quality meat and dairy options in order to be sure that you are getting the nutrition that you need without the dangerous elements that go into factory farming.  Look for meat, dairy, and eggs that are pasture raised, grass fed, and organic. These animals are raised in a natural environment, and they are less likely to have the dangerous toxins that are present in conventional products.

The truth is that the environment in which an animal is raised can have a direct impact on the nutritional value that is available within the meat and milk.  Animals that are allowed to graze on grass and live in a natural environment have superior nutrition compared to the animals that are raised in confined spaces.

It might cost a little more to buy grass fed meat instead of conventional meat, but it is worth the cost if you want to improve your health.  The old saying “you are what you eat” rings true here, especially when it comes to meat.  Make room in your grocery budget by cutting out unnecessary items like junk food, so you have some extra cash to put towards eating clean, high quality products.


In Health and Fitness,

The Diamond Guru

Healthy chicken dinner


The DGF Monthly Workout/Exercise Calendar!

Good afternoon everyone,

Below you will find the Small Group Workout Calendar for September…

All classes are held at: 1080 NE 43rd Street, Oakland Park, Fl 33334

Please RSVP to: thediamondguru@yahoo.com now!

Classes are $10.00 per person per class

Diamond Guru Fitness is dedicated to teaching ALL Levels of Fitness in each class from Beginner to Advanced!! Only 8 people per class so you get the individualized attention you want and deserve!

What are you waiting for? Let me help you get in the best shape and health of your life!

**********Ask me about my DGF Nutritional Health and Weight Loss plan!********* This could be you!

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


~ September 2014 ~

























Diamond Guru Fitness 7 pm

Sculpt and Build




Diamond Guru Fitness 7 pm

Stability Ball Workout






Diamond Guru Fitness 11am

Cardio Pump




Diamond Guru Fitness 7 pm

One minute Circuit Training




Diamond Guru Fitness 7 pm

Core Challenge Workout














Diamond Guru Fitness 7 pm

HIIT= High Intensity Interval Training






DiamondGuru Fitness 11 am

Power Abs Workout








the diamond guru
www.diamondgurufitness.com  Check out my new website!!
LIKE me on facebook: https://www.facebook.com/pages/Diamond-Guru-Total-Fitness/295805843808009

Do you have the “Desire?”


The stepping stone, the initial impetus, the driving force, the only thing that can gain momentum and drive us along the road leading to success. 

Back in 2005, when I found myself at the beginning of this uphill road, I used to read about it all the time. But the word “want” is not strong enough to express what it takes. Wanting it is just not enough. 

You have to long for change to be able to get up again every single time you fall. You have to crave a new version of yourself to fight all the obstacles that will come your way. You have to yearn for a healthy and active body to be able to keep your eyes on the prize and fight away all distractions. 

And when you finally reach your goal, you need double and triple doses of this strong desire to be able to maintain. Just wanting it is simply not enough. You will also want to re-visit your old habits at some point. You will want to indulge in your favorite treats. You will want to take a break from exercise. And you don’t know which desire will be stronger when the time comes. You can’t leave this to chance. Your desire to maintain your weight, your health, your energy has to be strengthened to the maximum to be able to withstand the temptations. You have to place this desire on the tip of your priorities pyramid. And push it back up every time it slips towards the base! 

The stronger your desire, the better your chances of losing or maintaining. So, keep it strong. Just like you do with your muscles. Here are some before and after photos of some clients who have and had the DESIRE!

Stay Fit and healthy,       ZbeforeandafterOctober 2013 Steven kilt StevenBeforeKilt

The Diamond Guru