Diakadi Fitness Performance Life

Sometimes the smallest adjustments have the biggest impact. Here's what our coaches recommend.

Josh (): “One simple change that can lead to significant improvements in athletic performance is adopting an “80/20” approach to cardiovascular training. What is “80/20”? It means that approximately 80% of your cardiovascular training volume should be performed in Zone 2, while the remaining 20% should be performed in Zones 4 and 5. For simplicity, think of this as spending 80% of your cardio at about a 6.5/10 effort and 20% at an intensity of 8.5/10 or higher.

For example, if you’re doing 180 minutes of cardiovascular training per week, the 80/20 approach would look like this: 144 minutes at a moderate, sustainable intensity. 36 minutes at a high intensity

This balance allows you to accumulate a large volume of aerobic training that supports mitochondrial function, cardiovascular health, recovery, and overall energy levels, while still dedicating enough time to high-intensity work to improve VO₂ max, speed, and the ability to produce power over time. I’ve used this approach for years in both my own training and with my clients. It’s one of the simplest, most effective ways to maximize the return on your cardiovascular training while reducing the risk of burnout from doing too much high-intensity work”.

Justin (): “One of the smallest changes you can make that leads to huge returns is simply recording your workouts! You'll not only push yourself harder and ensure better progress, but take more ownership in your fitness, and be better equipped to troubleshoot any problems that arise. And if you're working with a trainer, this helps us immensely - we can't guide your progress if we don't know what you've been doing!”

Join us for the Animal Flow Level 1 Certification Workshop!

September 19-20 | Saturday and Sunday
10:00am to 5:00pm

With Master Instructor John Weeks ()

L1 is an intensive two-day workshop where you’ll learn all 30 Level 1 moves, including regressions, progressions, and variations for all skill levels. You’ll explore how and when to use each movement individually, as well as how to link them together into flows of your own design.

Regular Price: $695 USD
Early Bird Price: $645 USD until July 18th, 2026

For more details about this Animal Flow event and to save your spot, please click the LINK BELOW.

https://animalflow.com/event/l1-sanfran-sep-2026/

Welcome Our Summer Intern: Austin Sheldon

We are excited to welcome our high school summer intern, Austin Sheldon, to the DIAKADI team!

This summer, Austin will get an inside look at every aspect of running a successful fitness business in San Francisco. Beyond learning the day-to-day operations, he'll also be developing the professional habits, communication skills, initiative, and work ethic that will help him succeed in school, future careers, relationships, and life. Our goal is to provide a hands-on experience that prepares him for future opportunities while helping him stand out from his peers.

A Message from Austin

Hi! My name is Austin Sheldon, and I'm from Livermore, California. I'm excited for the opportunity to intern at DIAKADI Fitness this summer.

This fall, I'll be entering my junior year at Granada High School, where I play varsity baseball as a catcher, second baseman, and outfielder, as well as varsity football as a wide receiver. Outside of sports, I enjoy strength training, spending time with my two German Shepherds, and playing video games like Ready or Not and Call of Duty.

I'm looking forward to learning as much as I can from the team at DIAKADI and gaining experience that will help me in the future.

Strength is only part of the equation

Coach Ben () helps clients move better, feel stronger, and understand their bodies on a deeper level. By combining strength training with extensive knowledge of movement and neuromuscular techniques, he helps clients overcome limitations, reduce pain, and build lasting results.

His thoughtful, hands-on approach ensures every session is tailored to what each client truly needs to progress.

Want to learn more about coach Ben and his training approach, visit our LINK BELOW!

https://www.diakadi.life/benjamin-brewer

DIAKADI is thrilled to continue partnering with Compass Family Services this summer as we support their Back-to-School Drive! Compass Family Services supports families experiencing or at risk of homelessness through housing, early childhood education, family wellness, and homelessness prevention programs.

Join us in helping local unhoused or low-income students start the school year prepared for success with all of the supplies and study materials they will need!

Compass has created a wishlist with a variety of school supply options, making it easy to participate at any level. The list contains both individual school supply items and bulk quantities that can be purchased and donated directly.

Items purchased through the wishlist will be shipped directly to Compass Family Services, ensuring they get into the hands of students who need them most. Once you’ve added your wishlist items to your Amazon cart, proceed to checkout and select the “Compass Family Services ATTN DIAKADI B2S” gift registry address. Confirm your order and send over some much-needed supplies to local students! Please get your orders in by July 31st!

Every contribution makes a difference. Thank you for helping us support local families and students as they prepare for the upcoming school year!

Use our LINK BELOW!

https://www.amazon.com/hz/wishlist/ls/3MGLPYZM44SJQ?ref_=wl_fv_le

This Juneteenth, we are proud to spotlight the Mission Bowling Club, a woman and Black-owned San Francisco business built on connection, community, and celebration.

Founded in 2012 by Molly Bradshaw and Sommer Peterson, Mission Bowling Club was created to bring together the fun of bowling with the hospitality and atmosphere of one of San Francisco’s great gathering spaces. From company outings and holiday parties to community events and nights out with friends, MBC has become a place where people come together and feel welcome. DIAKADI has even had the opportunity to host one of our own holiday parties there!

Beyond creating memorable experiences, Mission Bowling Club is dedicated to supporting the local community through nonprofit partnerships, fundraising, and a strong commitment to diversity across its staff and leadership.

As we honor Juneteenth and reflect on the importance of supporting inclusive, community driven spaces, we are grateful for businesses like that continue to make San Francisco feel connected.