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Real Talk With Dave: The Importance of Wearing a Medical ID

Wearing a form of medical ID can be the factor that can potentially save your life. As a Type 1 Diabetic, it is important that we wear some type of medical ID at all times (especially when out alone in public). When we go out into the world and live our lives, we may often times face situations that we might not have control over. Thankfully, we have devices to hopefully help us be in the know at all times with our Diabetes, such as a continuous glucose monitor (CGM), but still, at times, we may experience severe situations with our blood sugars that may result in an emergency.

Without getting too deep into a dark topic (as I am sure we all already know about), I do have to say, there is always a danger, regardless, when it comes to Diabetes. Let’s be real, T1D is considered a “disease” which does have some pretty serious consequences such as really high blood sugars (ending up in DKA) or severe low blood sugars to the point where we may pass out or go into a coma. These are fears none of us want to think about, but somehow, they’re always on our minds. Fear. Something that takes over when diagnosed with T1D. There is nothing to worry about though! We are all on top of our Diabetes and know all the potential risk factors, we just have to be aware and plan ahead.

Where does the role of medical ID come in? Well, say we do experience a medical emergency, if we are alone but are wearing some form of medical ID, such as a bracelet, necklace, ring, tattoo, or ever a simple wallet card, that will help the general public/paramedics know what may have caused the emergency and they can help out as much as possible in saving our lives as they will know what actions they need to take, as essentially, time is everything in an emergency.

I guess you could say that medical ID is more for someone to be able to reference in the case of an emergency. Either way, it will give you the assurance and peace of mind in knowing that you will be taken care of properly in the case of an emergency.

I know that you may not want to wear a medical ID all the time, as it may make you feel “labeled” as a Diabetic, and trust me, I have felt that way at some point in my life, however, so many amazing brands have created casual and modern medical ID jewelry that can go with just about anything on any day. You have to find what your style is and what you feel most comfortable wearing. Once you do so, you will be able to wear your ID wherever you go, feeling confident and safe all the time!

Live your life and don’t let T1D slow you down one bit! All you have to do is take a few simple steps towards your safety as a Diabetic and you will be good to go!

Live well,

 

Dave

 

 

 

Lyfestories: Incorporating Exercise Your Life with an Invisible Illness

Hi, I’m Zoe and I am actively autoimmune!

When I was diagnosed with lupus, I felt like I had lost control of my health and body. As a physiotherapist, I have always believed that movement is key and began to use exercise as a way to take back some control. Whatever the illness, injury or challenge, I believe exercise will support our health and recovery.

In saying that, I know how difficult it can be to motivate yourself to be active. Pain and fatigue, alongside juggling work, family or school plus hospital appointments and medication regimes; exercise can just seem unachievable. Health can fluctuate on a daily basis preventing consistency and progress. Here are my top 5 tips into how I incorporate exercise into my life with a chronic illness:

 

  1. Be kind to yourself!

Sounds simple, but I find adopting the right mentality about why I am exercising, helps to motivate me. A lot of social media is aimed at fit and healthy people, striving for excellence. With chronic illness, we are striving for different goals.

You are not exercising to punish your body. You are not a bad person if you miss a workout. And you should not feel guilty if you cannot keep up with what others either on social media or in the gym are doing. Find what feels good for you and be kind to yourself.

2. Set realistic goals

Find a balance between something realistic but challenging, and something you care about or enjoy doing. Our bodies cope with enough medically, so we don’t want to add to the stress it goes through!

I find comparing where I am and what I want to achieve is very different to the average #goals on Instagram. Realistically running 5k and doing 50 burpees are not possible at the moment. But to aim to get on my mat 5 times a week, whether for a gentle workout, stretch or yoga is attainable and helps motivate me.

 

3. Be flexible

“Be stubborn with your goals, but flexible how you get there”

Health is unpredictable (the number of days I wake up with my list to do and due to how I feel, I achieve zero of them). Add in spontaneous hospital trips and appointments and it can feel disheartening not achieving what you set out to do that day. I try to use these moments to mix up my routines, walk instead of run, stretch instead of workout or on really bad flare days, simply sitting and doing some breathing exercises. Frustrating as it can be, it is about listening to what your body needs.

4. Learn when to rest and when to progress

Lots of my clients used to ask me:

“If I feel unwell should I still exercise?”
“Do I stop if I have pain?”
“Should I keep pushing past fatigue?”

For those of us with invisible illness, if we listened to our bodies every time they were unwell, in pain, or fatigued we would never exercise. That being said, we can be too brave and push past symptoms we should pay attention to. It is a really difficult balance and often ever changing due to drug changes and disease activity.

The best way to find out your limits is to test them! I started very lightly and monitored how I feel during, immediately after and the next day. A gradual increase in activity is a lot wiser than getting stuck in a pattern of over exerting yourself and then needing days to recover.

 

5. How to push through

Everyone has bad days, either physically with raging symptoms, or mentally due to a lack of motivation or simply fed up. It is absolutely okay to have these days off! However, it is often on these days when I am feeling rubbish, getting on my yoga mat can have the biggest positive effect.

Sometimes it is the thought of exercising that can seem overwhelming more so than the workout itself. The process of getting in my activewear and getting out my mat can sometimes seem a big a task as washing my hair aka. huge. One method I use is to break down the task so it seems more manageable. I give myself a target of 5 minutes. If after 5 minutes, my symptoms are still horrible or worse, then I stop but more often than not, I carry on.

 

I hope a few of my tips helped, for more guidance or if you have any questions please reach out to me on @activelyautoimmune or on www.activelyautoimmune.com

Inside the Patient Entrepreneur’s Mind: Shai Rozen

 

 

Having a chronic illness can be challenging, and running your own business can be hard. No matter where you fit on the spectrum, we could all use a little motivation.  Our #InsidethePatientEntrepreneursMind blog series gives you insight and lifehacks on how to stay motivated by some of the most innovative patient entrepreneurs in the world.

Shai Rozen is the Co-Founder & CMO of Suggestic, an artificial intelligence tool to help tackle health and nutrition.

What motivated you to create a business addressing a disease you know so well?

Actually, it’s not me with the disease, it was my father who passed away from T2D-related issues.

There are a number of things that came together that motivated me and my cofounder, Victor, to start Suggestic, but one of those was born out of the realization that all this suffering my dad went through was completely preventable. Every time I think about it drives me a bit crazy.

What are some of the hurdles you perceive exist for people with your disease?

The biggest hurdle I see relates to “good” decision making. How do you navigate the myriad of options in front of you? Let’s take food, for example, we know that there are relatively good and healthy options available in most places, but most of us tend to make the “wrong” choices. So how do you filter out all the noise? This is actually the focus of our work at Suggestic. Providing contextually-relevant healthy food recommendations that fir your personal dietary needs.

Who are some of your role models in your space?

There are some amazing people working hard to tackle type 2 diabetes and chronic disease in general but I’d like to specially recognize my team at Suggestic whose passion and effort are a continuous source of inspiration.

What is your goal beyond creating a successful business?

Simple, one word: impact. Of the positive kind.

What does Lyfebulb mean to you? How can we support you better? what are some of the biggest gaps today for a “young” entrepreneur?

A supporting community of likeminded and purpose-driven entrepreneurs. As entrepreneurs, we constantly make assumptions about the way things work or about how people behave, so more forms of interaction between the members would be a great way to validate some of these assumptions.

How do you stay healthy and motivated to deliver?

Putting some time aside to take care of myself is key, but what truly keeps me motivated is two things: learning new things about health and seeing results when I make a change of any kind.

How has mentorship made a difference in your professional and personal life?

It has made a tremendous difference. It’s much like taking a shortcut. You piggyback on someone else’s experience and not only learn but also it saves you from making obvious mistakes. Don’t get me wrong, I think it’s important to make mistakes and learn from them, but I’m pretty sure there will always be more mistakes to make and if you can stand on someone else’s shoulders and start ahead that’s a big blessing.

How can we draw more attention to user-driven innovation?

It’s funny to me that this is even a question. If you are building a tool for a certain type of user what makes you think that you know better than them? Everything we do at the company should ultimately benefit its users. Which by the way it’s what is wrong, in my opinion, with so many organizations that aim to benefit shareholders and not costumers. Now, you do need to listen creatively, meaning, focus more on the problem that they are having than how they think it should be solved.

How do you maintain work/life balance?

When you are lucky to work on something that not only you are passionate about but is also purpose driven, the lines between work and “life” get blurred.

Practically speaking, we all need to learn to prioritize and draw some lines to make sure we get time to re-energize and keep going.

If you had three wishes, what would they be?

Infinite energy and more hours in the day (there’s just a lot that needs to get done.), immortality and a magic wand that allows us to really understand each other.

What is your favorite song that gets you motivated?

It’s funny but every now and then I like to listen to Steve Jobs’ 1997 ad “The Crazy Ones”, it never aired.

 

Cooking Through Life: Valentine’s Day Treat Cheat Guide!

We LOVE treats and sweets, but understand the anxiety that can often come with them! To ensure you enjoy all of the yumminess of Valentine’s Day, without all of the guilt and blood glucose spikes, we have a list of our favorite yummy, healthy brands and recipes, below!

Feel free to send us your favorite sweets, at contact@lyfebulb.com!

  1. Be Mixed:

Be Mixed is one of FAVORITE’S (for many reasons)!

Be Mixed is an all-natural, zero-calorie, sugar-free cocktail mixer. These are great when you are wanting a fun drink, and sick of vodka sodas! 

  1. KNOW Foods

KNOW Foods should be on your list of healthy guilt-free treats, if they aren’t already! Because KNOW uses a sweetener known to have ZERO glycemic effect, Allulose, you can eat the cookies, cakes, muffins, waffles, pastas, and bread, WITHOUT THE GUILT!

Where to buy: KNOWFoods.com, Amazon, & Specialty Grocery Stores

  1. 3. Eating Evolved:

Vegan? Paleo? Peanut Allergy? Well, Eating Evolved’s yummy chocolates and coconut butter cups are my personal favorite dessert (or breakfast)! Eating Evolved’s Sea Salt Caramel Coconut butter Cups are my personal favorite, and an (almost) insulin-free treat!

Where to buy: Whole Foods, Specialty Grocery Stores, eatingevolved.com

  1. Lily’s Sugar Free Chocolate Bars and Baking Chips

Lily’s Chocolates are sweetened with stevia which means CHOCOLATE WITHOUT GUILT!

The baking chips are my favorite to throw in gluten free cookies, or eat by the handful!

  1. Last but not least… MAKE YOUR OWN!

There are so many incredible healthy desserts, that are fun to make for a date night! Here are our top yummy, healthy dessert recipes:

https://www.unconventionalbaker.com/recipes/gluten-free-vegan-raw-strawberry-cheesecake/

http://rachlmansfield.com/paleo-chocolate-chip-cookie-cake/

https://beamingbaker.com/no-bake-paleo-chocolate-almond-butter-bars-4-ingredient-vegan-gluten-free-paleo-dairy-free/

https://beamingbaker.com/paleo-chocolate-almond-butter-fudge-cups-vegan-3-ingredient-gluten-free-paleo-dairy-free/

https://sweetandsavorymeals.com/paleo-coconut-crack-bars-vegan-no-bake/

https://www.bakerita.com/no-bake-lemon-bars-gluten-free-paleo-vegan/

 

*LIFE HACK: experiment! I use the Lakanto Maple Syrup in many recipes to replace maple syrup and create a sugar free dessert!

Try subbing stevia, coconut sugar, or Swerve (1:1 table sugar stevia mix), to make yummy, insulin-free treats! I also LOVE vegan ice cream, and love making my own, out of coconut milk, or even just frozen bananas!

 

How to Turn Your LYFE on in 2018

The holiday season is the best time of the year, filled with family, food, and laughter! As much as everyone loves gingerbread cookies, pumpkin bread, and all of the holiday drinks, too much of a good thing can take a toll on our health goals. Here are some recommendations on how to start the new year off strong, and stick to your goals!

  1. Make sure your health and fitness goals are attainable! Setting goals that are challenging, but reachable, is key. An example of this could be, going for a 30-minute walk or run everyday, cutting refined sugar out the diet, consuming less meat (especially red).  For Type 1’s, having a lower A1C, eating less carbohydrates, or food logging daily could be great goals!
  2. Don’t forget about your mental health.  This time of year drives motivation to get healthy and “fit”, but often, we forget to take care of our mental health. The holidays can be a stressful time, and it is important to recharge mental so you can start 2018 fresh! Yoga, meditation, reading, journaling–  anything that brings you joy and releases stress should be a priority, just as much as a hard workout!
  3. Find a friend! Whether it is a workout buddy, an “Instagram friend”, or just a close friend who you share your goals with– it is important to have someone to share the journey with, and keep you accountable!

Remember to give yourself some credit! Celebrate the victories along the way, big or small.  

Real Talk With Dave: Sleeping Through The Night

One thing that we as Type 1 Diabetics often worry about is going to sleep. I have experienced myself, as well as heard other Diabetics discuss how sleeping can be one of the most stressful things as a Diabetic because we are always unsure what to expect. What we worry about is not waking up in the morning as a result from a severe low blood sugar, ripping our pump sites out as we toss and turn in bed, then waking up with a high blood sugar due to no insulin going through all night, or just about anything else you can think of relating to Diabetes in the night. But that shouldn’t be the case. Sleeping at the end of the day should be a time to unwind and rest from the busy day prior. Everyone has their days when they are constantly on the go and working so hard that when they come home at night, sleep is an essential to healthy living. There are things that we can do, to the best of our ability, to ensure a peaceful sleep and a restful night.

After living with T1D for so many years and knowing your own unique and individual sleeping pattern and Diabetes routine, going to bed is much more relaxing and you are able to worry less. It just takes time and practice. I can remember countless times in which I would wake up from a low blood sugar at 4 AM and run downstairs, practically eat the whole kitchen as it is a common feeling to be so hungry and in a state of panic, to bring me back up from that horrific low. That is just me, but some others may not be responsive to lows in the middle of the night, as well as highs. In that case, having different ways to ensure you’ll wake up can include having a Continuous Glucose Monitor (CGM) to make a loud alert when you do go low or high, having someone close by to your room at night to check on you every once in a while, or setting an alarm to wake you up every few hours to check and monitor your blood sugars. Any of these scenarios can be essential in ensuring a safe and peaceful night.

I can remember countless times in which I would wake up from a low blood sugar at 4 AM and run downstairs, practically eat the whole kitchen…

I have struggled recently with waking up in the morning feeling terribly sick and nauseous, with a headache and all, resulting in me having to put off my plans for the day until a later hour, having a slow start to my morning, or even just being foggy minded and unfocused for a few hours into the day. That was all getting to me and I didn’t know truly why that was happening. I figured that it must have had something to do with my blood sugars. I reached out to the Diabetic community over Instagram and asked if anyone has ever experienced those symptoms and how they handled them. After receiving so many helpful tips and advice, it came down to these helpful tips!

  1. Drinking plenty of water (16oz-32oz) right before bed, as well as right away when you wake up, can help cleanse and support blood sugar regulation throughout the night and morning.
  2. Avoid eating (especially foods high in carbs/sugars) late at night before bed, it can be one of the worst things you can do if you are trying to get a good night sleep as highs and lows are affecting your sleep and extra insulin could result in severe lows at night.
  3. Eat a dinner high in protein to help stabilize the blood sugars throughout the night and keep them in a steady range, reducing the amount of blood sugar fluctuations during your sleep.
  4. Drink some decaf tea before bed, such as green tea or chamomile, to put the body in a state of peace and relaxation as it can help steady your blood sugars at night.

Real talk, always be prepared for the worst. Make sure to always have a fast acting form of glucose, such as juice or glucose tablets nearby at night and within range, just in case you were to wake up low in the middle of the night. Also, make sure to have water close by to help treat high blood sugars if that were to be the case. Have your phone next to you and have someone in mind whom you can call in case of a Diabetic related emergency at night. These are just some things to keep in mind and always have with you, whether you are sleeping at home, on vacation, or taking a nap on an airplane, because us Diabetics get tired pretty quickly, so sleeping can happen just about anywhere honestly.

Per usual, everybody is different, so I can’t guarantee these tips and tricks will work for everyone, but it doesn’t hurt to give them a try as we are constantly reminded by our doctors and other health care specialists that these are the main ways to get a good night sleep as a Diabetic. These are just some different tools and tricks I have used in my 9 years of being a Type 1 Diabetic as I sleep and they have helped me tremendously. Though I still struggle from time to time and have nights where I am terrified to go to sleep, not knowing what to expect, I try my best every night to do what I know is right in terms of maintaining my numbers and that’s all I can really do for myself.

So don’t stress your sleeping routine all because of your Diabetes, it will be just fine and you will be able to conquer many nights in which Diabetes is just a thought, but sleep is so important in healthy living as a Diabetic.

So go ahead, sleep the night away and count those sheep!

Live well,

Dave

How I Started Health and Fitness Coaching

Two years ago I decided enough was enough and I needed to make a change for my own personal health.

There wasn’t anything specifically wrong, but I just didn’t feel good in my own skin and was really lacking energy and motivation.  I knew I was the only one that was going to be able to change that for myself. I started a program after I saw my friend post her before and after pictures on Facebook and decided it was worth a try. Honestly, what did I have to lose right?

Two months later I was feeling so much healthier, weight started going down (20+ lbs overall), inches were being lost, my insulin was reduced by about 30% and people started to comment on how much happier and healthier I looked. Even my endocrinologist at Joslin was so impressed when I walked in the office and beyond happy with my progress! Yeah to lower A1c’s, Blood pressure and Cholesterol. This was the moment that I decided to start coaching myself. There was no way I couldn’t not share this with others in the hopes they could experience the same results as me.

In the past 2 years so much has changed for me. I now feel so lucky to be able to work with over 100 people to help get them jump started on their own health journey. Many of them with Type 1 diabetes, which of course I LOVE since it’s the diabetes educator and nurse in me. There is nothing like hearing people say, “My clothes don’t fit me anymore” or “I have been able to lose the weight I needed to before trying to conceive” or “I can’t remember the last time I felt this good.” There is nothing more powerful then helping others self esteem increase and just feeling happy & healthy!

I run monthly accountability groups online where we have daily challenges with some fun incentives for them. Why not work out when you can get some fun workout tanks, beach bags or silly gifts from it right? My challengers post sweaty selfies of their workouts, pictures of their meals and we share daily recipes and motivational posts to help keep their momentum going. I also do my best to check in with them every 1-2 weeks or more depending on their need to make sure they are getting their answers to any questions they may have. Who doesn’t want a cheerleader supporting you to reach your goals?

I think many programs out there are lacking the accountability piece and support system.

I truly believe that is why I have been able to continue this lifestyle for the past 2 years and not to mention I have gained financial support for my family and made some of the most ever lasting friendships I could have asked for.

This past July I was able to attend my first Summit in New Orleans and had a chance to work out with Shaun T (my fav) and Sagi and more others. It was truly one of the most inspirational, exciting and powerful events I have ever had the chance to be a part of. Working out with 5,000 people in one room or 25,000 people in the streets of NOLA as the sun was coming up was electrifying. You better believe this mama already booked my return to Summit next year and ready for the Indy 500.

Having lived with Type 1 Diabetes for 25 years I know how hard the day to day struggle is and truly it’s a full time job to just stay healthy.

Eating right, exercising, insulin, doctors appts, eye appts, etc….the list goes on and on for our daily tasks. I feel very fortunate to have found something that encourages and supports me to keep my health first and do that for others as well!


Facebook: @health.fitness.diabetes.mama

Instagram: type1diabetesmama

5 Best Ways to Increase Your Energy, Focus, and Productivity

The energy-in-a-bottle industry is booming. Visit any checkout counter in America and you’ll likely see a variety of energy drinks and supplements with questionable health qualities.

Increasing your energy, focus, and productivity doesn’t come from a convenience store, it’s about how you treat your body. Getting exercise, good sleep, proper nutrition, managing your stress, and yes, maybe a little caffeine are some ways of increasing your energy and focus.

1.Exercise!

You’ve heard this before. If you are feeling drained, you should head to the gym. This is easier said than done when you are feeling lethargic, but the data doesn’t lie. A University of Georgia study says that those who are most sedentary stand to gain the most from light to moderate exercise.
People from all different activity levels can stand to gain from exercise. According to the same study, a group of mostly sedentary people who began a light workout regimen saw a 65 percent increase in energy levels. A simple walk in the morning can help you wake up for the day, burn a few calories, and even reduce stress.

2. Get the Appropriate Amount of Sleep

Setting a sleep schedule that works for you is vital to maintaining healthy energy levels. Being sleep deprived or sleeping too much are both causes of fatigue. Your brain and body need you to sleep!

A University of Rochester study determined that during the day proteins build up in your brain as a byproduct of cognitive activity. While sleeping, the flow of cerebrospinal fluid increases and washes away the toxins. Without this process, the brain cannot function at full capacity. This is why it is hard to focus when sleep deprived.

Sleep position is also key to getting proper rest and avoiding fatigue. Having bad sleeping posture can lead to a laundry list of problems including back and neck problems, acid reflux, snoring, premature wrinkles, and fatigue.

According to various medical specialists, side sleeping is the best solution to the issues mentioned above. In order to get better rest, make sure that you choose memory foam pillows and a comfortable mattress designed especially for side sleepers. For further information regarding the benefits of using a high-quality mattress, click here.

3. Don’t Neglect Nutrition!

Proper nutrition is one of the most effective ways of increasing your energy and focus. You are what you eat! Garbage in, garbage out. Getting advice to eat nutritious foods for energy is not news to anyone, yet as a society, we still eat sugary, non-nutritious foods.

There are countless studies backing up a balanced diet, but reading those aren’t likely to change behavior. Try an experiment on yourself. Keep notes of how you feel on your current diet, especially if that diet is high in refined starches and sugars. Then for a few days, cut out the processed foods and eat more fruits and vegetables.

Take note of your energy levels! When you realize that your energy and focus, and therefore your productivity has increased, you may finally be convinced to make those changes permanent.

Nutrition isn’t just what you eat. It’s what you drink as well. Being dehydrated can cause low energy. If you find yourself feeling low during the middle of your day, the first thing you should do is take a brisk walk to the water cooler. The walk, plus the hydration can be just what you need to catch your second wind.

Alcohol can also affect energy levels, especially when consumed right before bed. Having a night cap might help you fall asleep, but on average you’ll be awake again in a few hours leaving you sleep deprived the next day.

4. Consume a Proper Amount of Coffee
Caffeine is a classic and often abused tool in the arsenal of ways of increasing your energy and focus. However, excessive consumption can lead to awful side effects, affecting cardiac rhythm and raising blood pressure.

On the other side, moderate caffeine consumption can improve your focus capacity. According to various studies, 4mg of caffeine per 1 kg of body weight can improve focus and memory. In other words, when used properly, caffeine will certainly increase your productivity!

5. Stress

Stress triggers the body’s fight or flight impulses. This is very useful in short-term circumstances, but when the body is exposed to chronic stress, including job-related stress or relationship stress, many adverse symptoms can arise including exhaustion.

Sleep can be a self-defense mechanism and when faced with constant stress, your body wants to “check out” by sleeping. If sleeping means your body can avoid the stressor, then that’s what your body wants you to do. Rooting out the causes of chronic stress or better managing the demands of your daily life can allow your body to get better rest when it’s time to be restful and therefore have more energy and focus daily.

Conclusion

Energy and focus are valuable commodities. You don’t have to buy them at the convenience store, you can control your energy levels by following the five steps above.

When the body gets proper nutrition, exercise, and sleep there is no doubt your energy levels will rise.

Is It Possible You Should Slouch More?

You’re at work. Your back is killing you. You’re shifting in your chair to try to stay as upright as possible, but it actually kind of hurts.

But, you’ve been told to sit upright, so it must be better for you, right?

“Sit up straight.” “Pull your shoulders back.” “Don’t slouch.”

Are these thoughts that you tell yourself? When you’re sitting at your desk chair? Or while driving? Or even just sitting at the dinner table?

So many of my clients come to me with back pain, and as soon as I get them on a video call, I can see immediately one of the major contributing factors to their pain.

In an honest attempt to protect their spine, they have actually begun to make the issue worse!

It’s not their fault. I used to do the same thing! We’ve been told these things all of our life!

After all, slouching doesn’t look very professional in school or in a meeting.

Did you know that excessively sitting upright can actually be just as bad for you as excessively slouching? Yup, turns out there literally is no research that shows a direct correlation between slouching and low back pain. Crazy, right? I know. I thought the same thing.

That’s why with certain clients, based on what we observe after scheduling a video consultation (click here to schedule your complimentary video consult!), I often prescribe this exercise:

Still confused? Because you’ve been told the spine should always be kept straight?

The body simply loves movement VARIABILITY. That’s why the body doesn’t respond well to lots of sitting OR lots of standing. Neither is inherently bad, but it’s the lack of movement and the over-abundance of the same posture.

I’ll even let you in on a little secret. This fundamental principle which I teach my clients in my programs is:

The best posture is the posture that changes most often.

Let me give you a little analogy to help make sense of this craziness. If I were to tell you to hold a bicep curl all day long, do you think you would get stronger? Or at some point, would your muscles actually fatigue and get weak and tight? Yeahhhh… I think you know the answer ?

The same goes for our spine! When we hold our spine straight all the time, we are essentially doing a plank all day long. No wonder our back ends up feeling tight and weak! It needs a rest!

This is counterintuitive, I know. But if you’ve ever experienced back pain, you’ve probably noticed that pulling your knees into your chest feels amazingly good.

Ain’t no coincidence! Want to know why? Because when you pull your knees into your chest, your back is rounding and finally getting the rest it wants so badly!

If you’re curious to better understand how your body’s unique movements/postures are impacting your pain, your health and your fitness, send me an email! Just simply ask any question you may have and I am happy to answer it for you!

You can also click here to schedule a 60-Minute Video Call where we can take a look at what’s going on with your body specifically to determine some concrete actions you can implement RIGHT away to start alleviating your pain.


To learn more about Melanie Daly and her personal training, please visit her website: http://www.backpainpersonaltrainer.com/

D1 and T1: Tips for Killing Your BG and Opponent!

As a Type 1 diabetic for the last seven years, and a lifelong athlete, trial and error with exercise and insulin/eating patterns has been my best friend. No two people are the same, and neither are two workouts. The most important things to remember are to be adaptable, don’t beat yourself up, and get out and move!

While being a highly competitive athlete and T1D can be challenging, being a D1 athlete makes me a more regimented diabetic, and being a diabetic makes me a more disciplined athlete. Here are a few quick that help me be successful on and off the court. Keep in mind that everyone is different though, and I am not a medical professional, just an experienced D1 T1D athlete.

  1. Don’t take insulin before cardio if possible. Before a long tennis match, running, or practice, I try to eat a lower carb meal and avoid taking insulin. Bodies process insulin more efficiently when working out (especially for a long workout), and if I take insulin, I will inevitably go low.
  2. Fats are your friend! I love nut butters, avocados, and coconut oils, especially pre-workout. Because fats are metabolized slower than carbs and protein, they help sustain blood glucose levels pre and post-workout.
  3. Find a low snack that works for you. For me, I love drinking coconut water while playing tennis to keep my blood sugar up while avoiding spikes (which I usually get from Gatorade). I also love apple sauce, and larabars (due to fat content, which helps stabilize) for gradual lows. I always keep energy chews in my bag, too.
  4. Morning workouts>>> I cannot stress the incredible impact morning workouts have on my blood glucose control enough. Late night workouts usually result in 3 a.m. lows. Morning weight lifting helps me maintain BG levels throughout the day.
  5. Make sure your basal levels are adjusting according to your activity level. When I’m in season, I always cut my basal insulin by at least a few units. Talk to your doctor if you find you are running low/high more than usual! Getting my basal insulin in check has been the biggest help in my athletic performance.
  6. Switch it upppp! I love interchanging cardio, HITT, weight lifting, yoga, etc. throughout the week to maintain BG levels and challenge my body. Find workouts that you enjoy! Finding a workout buddy is vital to success.
  7. Be prepared! Never leave for an outdoor run without fruit snacks tucked in a pocket. Whether I’m running, playing tennis, or at the gym, I always have a debit card and low snacks (and insulin and a meter, of course).
  8. Keep track! Keep a log of workout type, duration, and the BG effect it had. I also use an app to track my meals and help me figure out what is the best fuel for active days.
  9. Adrenaline is a factor! My blood levels during practice and a match can be drastically different due to the stressors of competing. Because of this, I have to make sure to keep my emotions in check, and be aware of adrenaline spikes.
  10. Give yourself some credit! Being a T1D is a full time job. That being said, do not let anyone tell you it is impossible for you to be a highly competitive athlete– because that’s far from the truth! #diabadass

Real Talk With Dave: Diabetes is NOT a Diet

When first diagnosed, it may seem as though you are on a diet that is going to restrict you from eating what you once loved. But that is not the case what so ever! On the day when Diabetes comes crashing into your life and presents itself as the worst thing yet, one may feel confused as to what this disease is like and how certain foods will affect you and your daily routine.

When I was first diagnosed back in 2008, I remember feeling scared to eat because what was once an easy thing to do completely turned into a complicated challenge in which I had to measure all my food, eat a balanced meal with the proper nutrients, and calculate the carb and insulin ratios. Before I was diagnosed, I remember having the biggest sweet tooth out there and when the day of my diagnosis came, I felt like that was instantly taken away from me, all to realize that wasn’t the case, at all.

I know that after going to the Endocrinologist for years, they tend to lecture you and make you feel that you should always be eating the proper foods, but every now and then, a cheat day is necessary in order to live a happy (and healthy) lifestyle. If not, burnout can happen from trying to eat all the right foods all the time. I’m not saying that you shouldn’t care for your diet and watch what you eat, but remember, Type 1 Diabetes is most commonly found in children, teens, and young adults who every now and then just need a cheat day or some time to not feel deprived of the foods they once ate freely. Yes, you do need to be as healthy as possible to avoid Diabetic complications later in life, you just need to find balance between your diet and exercise pattern. When you do, you can eat what you like, along with a healthy diet that is best of you.

I went through a stage in my life in which I chose the path of a crash diet in which I would not even touch foods that were high in sugar or where unhealthy and processed. I was a little too careful with my diet and was missing the big picture. I remember at one point, I had it with this diet and missed eating the foods that I used to eat. After some reconsideration, I though to myself how I can still choose to live a happy and healthy lifestyle, all while eating “junk food” in moderation from time to time, as well as not worrying too much on how my numbers were and trying to make them perfect. That wasn’t living.

And I wanted to live, not for the future, but for the present.

I wanted to enjoy each day without living in fear of trying to eat the right foods and have, what I thought were, perfect blood sugars. Yeah I was healthy, but I wasn’t all that happy.

Every now and then you come to a point where you will have to decide what type of lifestyle you truly want, depending on your personality and current situation. Diabetes can be tough when you try and over plan and set limits to yourself. Finding a common balance between what you eat and how it affects you can help when trying to regulate your Diabetes as a whole. It is a lot of work and there will be periods of time in which it is mostly trial and error by simply seeing what works best with your blood sugars, but when you finally feel as though you have figured it out, it will truly feel amazing! You can do it all, eat what you want, not restrict yourself all the time, but just eat in moderation the foods that may not be the stereotypical diet for a Diabetic.

So go ahead, eat that ice cream. And enjoy it. Because even with T1D, you CAN eat ice cream.

Live well,

Dave

16 Health Benefits of Pilates, According to Science

In the 1920’s, a man by the name of Joseph Pilates observed people doing yoga, and animals moving how they naturally do at the zoo and came up with a series of movements that allow a human to stretch and build muscle that he called pilates.

Pilates is considered to be a “low-impact, big result” workout regimen. It was intended to be a workout for dancers with injuries.

Knowing it’s intended purpose it should come as no surprise that the series of movement works out the entire body but also tends to focus more on the core muscles and balance. (1)

Pilates is series of movements that are slow, methodical, require a lot of focus and accuracy coupled with controlled breathing.

Because it is not considered cardio, yet it is considered exercise and because it is so adaptable, pilates is perfect for those just starting out in the exercise world or those coming back from an injury.

Pilates is very much like yoga, but it is stepped up a notch.

Pilates is more balance, more muscle toning, more stretching, more flexibility, more mind/body connection. (2)

Pilates can be done as a stand alone exercise if it is challenging enough in itself but many do pilates on their “day off” from a stringent workout routine.

Regardless of why you choose to do pilates, the health benefits are amazing.

Here are 16 amazing health benefits of pilates and 10 tips for beginners.

  1. Pilates improves flexibility
  2. Pilates increases strength
  3. Pilates increases core strength
  4. Pilates is safe for rehabilitation
  5. Pilates increases circulation
  6. Pilates increases lung health
  7. Pilates improves concentration
  8. Pilates increases coordination
  9. Pilates improves balance
  10. Pilates improves posture
  11. Pilates lowers stress
  12. Pilates can bring increased self-awareness
  13. Pilates can prevent injury
  14. Pilates can improve your brain health
  15. Pilates fights insomnia

To read more in-depth into each of these benefits of pilates, and for 10 tips for beginners, check out this post, courtesy of Jen Reviews.

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