You're not doing it wrong, you were just never given the tools you need.
The tools you need to feel empowered by exercise are waiting for you.
CHRONIC & STRONG
12 WEEKS TO MUSCLE GAIN, INCREASED INSULIN SENSITIVITY + A BALANCED BODY
When I was diagnosed with diabetes, I was given a checklist:
✔ Don't workout if your blood sugar is below 150..
✔ Don't do too much cardio..
✔ Don't workout if your sugar is over 250..
✔ Make sure to eat after..
✔ Bring a low snack..
This checklist didn't make me feel empowered by exercise, it made me exhausted by even thinking about it.
CHANCES ARE IF YOU'RE HERE, YOU FOUND YOURSELF IN A SIMILAR SITUATION.
You were never told that different types of exercise affect your levels
differently. Or why increasing muscle mass can be essential in
improving insulin sensitivity. Or even how to find the best exercise balance
(and ORDER) for your body and blood sugars.
You're tired of the lows. You're tired of not seeing physical progress.
And you're tired of everyone else making it all look so easy.
That's why I've created
the Chronic & Strong Guide
to Diabetes and Fitness.
Everything affects our blood sugars - exercise is no different. But after five years of living with type one diabetes, I found my perfect formula for structuring my workouts for optimal insulin sensitivity, muscle gain, and fat loss - and now I want to share it with other diabetics, like you so you no longer have to put your workouts on pause.
There’s nothing more freeing than no longer letting diabetes control you. And if that sounds like the life you want, then this is the place for you.
Now imagine this...
- No more dreading your workout. You're walking through the doors to the gym,
confident because YOU have a plan that will make your body stronger,
increase your insulin sensitivity and keep your blood sugars balanced in the process.
- Food = freedom for you now, because your body is more insulin sensitive than carb sensitive!
- Not only are you able to finally enjoy the food you love, but you're lowering your A1C at the same time.
Your time in range increases because you're no longer stuck on the endless rollercoaster of highs and lows.
- You can't stop checking yourself out in the mirror (it's okay, you're allowed)
because you're noticing your body finally getting stronger.
- You have workouts that not only benefit your body, but are FUN and enjoyable.
- You finally stop resenting diabetes for making movement difficult.
"IVE BEEN A T1D FOR 22 YEARS AND TODAY WAS MY SECOND TIME BEING 100% IN RANGE FOR THE FULL DAY. IF YOU WERE TO ASK ME LAST YEAR I WOULD HAVE SAID THAT THIS WAS IMPOSSIBLE."
- JEFFREY H.
This guide is for you if...
- You've had it with lows in the gym, and need a program that will get you through your session without interruptions
- You're comfortable using weights or want to start utilizing weights into your workouts
- You want to increase muscle and feel stronger inside + outside of the gym
- You're tired of facing insulin resistance throughout the day and need a sustainable solution
- You want to lose fat without cutting calories or feeling restricted
- You want to put a stop to the endless high blood sugars and insulin resistance
- You want to be able to eat more carbs without worrying about your blood sugars
- You want to stop cutting corners and find a program that WORKS
- You're ready for sustainable and long lasting change
NEED THE SPECIFICS?
WHAT'S IN THE GUIDE
- 12 weeks of full body workouts for optimal insulin sensitivity
- Two strength based workouts and two HIIT/cardio days per week
- Demonstration videos linked to every exercise so you're never left with questions
- Modifications for every exercise so equipment is never a roadblock
- Reflection pages after each workout so you can identify trends, track your progress and keep yourself accountable
- Progressive overload throughout each phase so you can gain muscle, keep improving insulin sensitivity and feel stronger every week
NEED MORE CONVINCING?
SEE WHAT OTHERS ARE SAYING:
Emerson Kelly
Nursing Student
T1D of 5 years
Sandra Schmidt
School Education Board
T1D of 14 years
Sahar Hillel
Chemical Engineer
T1D of 7 years
What's inside?
DOWNLOADABLE EBOOK
Once you purchase your ebook, it's yours to keep and use forever.
VIDEO DEMONSTRATIONS
Each exercise comes with a video demonstration and modification for at-home use.
DAILY REFLECTION PAGES
To help you in spotting trends, figuring out what works and track your progress.
CHECK INS
After every phase is a check in form to ask me any questions and allow me to provide feedback.
ACCOUNTABILITY CALENDAR
Check off the days you worked out or took an active rest/rest day to hold you accountable!
FOOD LOG
For extra accountability and to spot new trends.
WHAT EQUIPMENT DO I NEED?
You'll likely find all of the recommended equipment in your gym: kettlebell, dumbbell, battle rope, resistance bands, and weighted ball.
Each exercise does come with a modified version of the exercise, in which it will call for dumbbells, resistance band, or body weight.
DO I NEED A GYM MEMBERSHIP?
I recommend a gym membership, but the workouts come with modifications so they can also be done at home!
DO I RECEIVE SUPPORT THROUGHOUT?
Throughout the ebook you're given step by step programming and video demonstrations. However, if you want extra support, accountability and to be able to ask me questions every week - joining the challenge is for you!
HOW MANY WORKOUTS PER WEEK?
This program is broken down into 4 days of workouts per week.
Two days are full body workouts and two are HIIT.
Two active rest days are also recommended.
WHAT'S DIFFERENT ABOUT THIS GUIDE?
This guide was designed by a T1D, for T1Ds! AKA, I understand the complexities of managing blood sugars before, during and after exercise and I factor these into the programming and information that goes into this ebook so there is less guess work for you!
WHAT CAN I EXPECT THIS GUIDE TO DO FOR MY BLOOD SUGARS?
The workouts in this program were designed to keep your blood sugars steady throughout your workout and increase your insulin sensitivity over the next 24 - 48 hours. You will likely notice that you don't need as much insulin for meals, your doses work quicker, and you need less insulin for corrections. (Note: everyone's results may vary. Always be prepared for highs or lows while exercising & always work with your endocrinologist when making adjustments to your diabetes management.)
After only 90 days you will achieve more stable blood sugars, be more sensitive to insulin and less sensitive to carbs, feel stronger in your body, and feel more confident in your life with diabetes.
