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As a diabetic, controlling your blood sugar can prevent diabetic retinopathy and neuropathy. Regular exercise can lower blood glucose levels. A personal trainer can help you find the right balance between aerobic exercise and strength training workouts.
According to the Center for Disease Control, one in three American adults could have diabetes by 2050. Exercise, whether cardiovascular or strength training, is considered one of the most effective lifestyle changes someone can make to ward off diabetes.
If you’re diagnosed with diabetes, it’s important that you remain physically active. If you stay active and maintain a healthy weight, you’ll have better control over your blood sugar.
Having adequate control over your glucose levels can prevent long-term complications, such as kidney failure, diabetic neuropathy, and heart disease. People with diabetes are also more likely to develop blocked arteries, which can lead to a heart attack. Exercise keeps your heart healthy and strong. Regular exercise also helps you maintain good cholesterol.
Furthermore, there are other traditional benefits of exercise:
Lower blood pressure Better weight control Increased good cholesterol Strong bones Better sleep habits Improved mood Lower stress levels Before You Begin Exercising
Unfortunately, many people diagnosed with diabetes are overweight, so the idea of starting an exercise program can be daunting. Before starting any type of exercise program, you must have clearance from your family physician.
Your physician will examine your cardiovascular function, which is especially important if you already have high blood pressure or signs of heart disease. You also need to take into consideration any other diabetes-related complications, such as diabetic retinopathy or neuropathy.
When you begin a fitness program, your doctor can refer you to a dietician and personal trainer to help create an exercise program that is best for you. In addition to obtaining medical clearance, you also need to set realistic goals.
Benefits of a Personal Trainer
If you’re new to exercise or haven’t exercised for a long time, you need to start slowly and gradually increase the frequency and intensity. If unsure of how to proceed, meeting with a personal trainer may be beneficial.
A personal trainer can pave the way to fitness success. Choose one that has experience working with diabetic clients. You can find certified personal trainers through the American College of Sports Medicine or the American Council on Exercise.
You should think of your personal trainer as an educator and a friend. Not only will he or she walk you through different exercise sequences, but they will also show you how to lift weights safely and effectively. Depending on your fitness goals, you’ll probably meet with your trainer two to three times a week. Based on your fitness capacity, your trainer will create a workout plan that’s specifically for you.
Making the Most of Your Training Sessions
Set up a plan – Before you start, have an action plan in place in case your blood sugar drops. If you find that your blood sugar is too low when working out, let your doctor know. Be present – Give your training sessions 100 percent of your attention. Leave your phone in the locker room and focus on your workout. Be consistent – A training session here and there won’t deliver the results you want. Consistency is key. Create a training schedule that fits into your weekly routine. Be open – If something doesn’t feel right or is too difficult, tell your trainer immediately. Never push yourself to the point of exhaustion. Be aware of your physical limits – Always keep an eye on your blood sugar while working out. You may have to avoid intense workouts or even stop and eat a snack to keep your glucose levels in check. Exercising with Diabetes
Going to the gym is only part of the equation. Even under the supervision of a personal trainer, you need to make sure you are prepared in case your blood sugar drops.
It’s important to check your blood sugar before, during, and after you finish your training session. You may see a drop in your blood sugar while working out or immediately after a workout. Your glucose levels may also spike during an intense workout session.
Make a point of testing your blood sugar to learn how your body reacts to different types of exercise. Know where to draw the line. Even if you’re intent on finishing your workout, pushing yourself too hard can have serious repercussions. If your blood sugar is high before you start exercising, stop halfway through and check for ketones. If still present, it’s a good idea to stick to lower-intensity activities.
Types of Exercises
Whether you’re working out with your trainer or on your own, there are three specific types of exercises you need to do, which includes cardiovascular exercise, flexibility exercises, and strength training. Your goal should be to have an equal balance of all three.
– Aerobic Exercise
There are many different exercises you can choose from. Shoot for at least 30 minutes of cardiovascular exercise to boost your metabolism.
Find an activity that you enjoy, such as:
Brisk walking Jogging Spinning classes Zumba Using the elliptical Swimming Biking
Don’t be discouraged if you can’t go for the entire 30 minutes at first. Your personal trainer can help you build your endurance gradually over time. And remember, exercise is cumulative, so making small changes in your daily routine will carry over even when you’re not working out. For instance, you can park your car farther away when you go to the market, or take the stairs instead of the elevator.
Make sure you enjoy the exercise you’re doing. If it’s not fun, you probably won’t stick with it.
In between sessions with your personal trainer, why not take a group class with friends? Exercising with friends is a great source of motivation!
– Strength Training
Once you’ve built up your endurance, your trainer will probably get you started with strength training. You’ll develop lean muscles and also maintain strong, healthy bones. If you’ve been diagnosed with diabetes, strength training is a must. Since muscles need glucose to function properly, strengthen training will give you control of your blood sugar.
Make a commitment to get in shape. Your future health depends on it, so as difficult as it may seem, motivate yourself to go to the gym. It will help you lose excess weight and help your body use its insulin and glucose more efficiently.
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Rubber Band Theory of Personality (Are you Bill Gates or Steve Jobs?)
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Our personalities are flexible…but only to a point. Knowing yourself will help you as you chart your path to success. Set aside time to try new things outside of your comfort zone. Susan Cain wrote a powerful book that has resonated with hundreds of thousands of people — Quiet: The Power of Introverts in a World That Can’t Stop Talking.
In a team meeting, we discussed this selection from Quiet:
“We can stretch our personalities, but only up to a point. Our inborn temperaments influence us, regardless of the lives we lead. A sizable part of who we are is ordained by our genes, by our brains, by our nervous systems. And yet the elasticity that Schwartz found in some of the high-reactive teens also suggests the converse: we have free will and can use it to shape our personalities.
These seem like contradictory principles, but they are not. Free will can take us far, suggests Dr. Schwartz’s research, but it cannot carry us infinitely beyond our genetic limits. Bill Gates is never going to be Bill Clinton, no matter how he polishes his social skills, and Bill Clinton can never be Bill Gates, no matter how much time he spends alone with a computer.
We might call this the ‘rubber band theory’ of personality. We are like rubber bands at rest. We are elastic and can stretch ourselves, but only so much.”
Bill Gates vs. Steve Jobs
Let’s make this practical. Check out the way Bill Gates and the team from Microsoft tried to pump up the crowd for the release of Windows 95:
Now politics aside, you can’t question that Bill Clinton could command a room. However, for an even more apples-to-apples comparison, let’s look at the way Steve Jobs works a crowd.
This video shows the product launch for the original iPhone. It’s long but just watch the first few minutes:
Both of these men are brilliant in their respective fields but these videos show the drastic differences in their personality. Steve Jobs was comfortable commanding a room with the sheer anticipation of the product creating excitement.
Bill Gates, on the other hand, didn’t look comfortable in that same settings and struggled to describe his product with words that illicit the same kind of atmosphere Jobs set.
Train Anyone, Anywhere in the World. How far will your personality stretch?
Honestly evaluate your own personality.
These are important things to know as you chart your path to success. How can we reconcile the tension between playing to our strengths/using our gifts and stretching ourselves outside of our comfort zone?
Now that’s even tougher question. How can you maximize your strengths and gifting while also not crippling yourself by never stretching outside your comfort zone?
If you never sat down and thought about that, we recommend doing so. What works best for everyone will vary but we recommend setting aside time for activities that are outside of your comfort zone.
You might be surprised to find an activity that with a little nurturing turns into a strength.
If you do some further digging for more recent Microsoft events, you can easily spot that Bill Gates has spent time developing his on-stage presence. He’s still not in the Bill Clinton or Steve Jobs stratosphere, but he’s definitely developed his voice.
Susan Cain Talks Quiet
Take a few minutes and watch Susan’s TED Talk about her book.
No matter your personality, you need a team that shares your values and vision. We’re passionate about growing your business. Schedule your demo today!
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How to Game Plan for Change (Real World Tips!)
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Surviving isn’t just for hikers; it’s for when your circumstances change. “The most successful are open to the changing nature of their environment.” Having a game plan for changing circumstances is critical for survival. One of our recent team meetings centered on how to survive being lost as explained in Deep Survival by Laurence Gonzales.
The extreme unpredictability of nature carries a lot of parallels to operating your own business.
Just when you think you’ve got it all figured out…
Something unexpected comes along and you’re left out of sorts and scrambling to survive!
5 Stages of Being Lost
Here are the 5 Stages of Being Lost:
You’re disoriented but continue to “push through it.” You start to realize that you’re lost and get a little frazzled. You desperately search for any scrap of evidence to match what you think is going on! You start to break down rationally and emotionally. This is NOT good. You accept your lost condition and resolve to start fresh from where you are.
A lot of people tend to get stuck in steps one to four and never make it to step five. Unfortunately, those are not survivors.
Instead, the best thing you can do is get to step 5 as quickly as you can be recognizing your limits and focusing on your new reality:
Stop → Observe → Think → Plan → Act
“The most successful are open to the changing nature of their environment.”
Here are the Survival Rules for Life to help you out in any bind – whether you’re stuck on a snowy mountaintop or in the middle of a business breakdown:
Be here now – Develop an appreciation for full engagement with what’s in front of you. Know the limits of your experience – Just because something has worked in the past, doesn’t mean you won’t need to innovate in the future. Adaptability is key – You have to plan in order to be successful, but be ready to let go of your plan and adjust your course as you perceive changes in your environment.
Check out more about Deep Survival. The next time you’re caught off guard, how are you going to dig in and observe your situation so you can put together a new game plan and take decisive action?
New Exercise.com for Business Features UX Improvements Updated handling of changes made on Customize Platform tab Updated handling of changes made to Group pages Updated display of images on landing pages Added Equipment to Exercise fields Updated display of “Logged Workout” alerts Updated display of Profile pages Updated display of Exercise finder Updated display of “Client Cancelled” alerts Updated display of Automated Notifications page Updated handling of Alternate Exercises in Workout Plan Creator Updated display of “About Trainer” section on landing pages Updated handling of Thank You pages Updated app marketing assets for Exercise.com Train Anyone, Anywhere in the World. Coming Soon Block Programming Client Calendar Updates
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