Fitness in the Pink

It’s getting closer to summer! You know what that means, pants go to shorts long sleeves go to tank tops!! Let’s re- commit to getting healthy before it’s officially summer!

Amen!!

My son and husband both have type 1 diabetes. When we were at the hospital when my son was diagnosed (16 years old) the endocrinologist told me that every time your blood sugars are out of normal range, 80-120 ish, it’s the equivalent of dragging barbed wire over your vascular system!! I started wearing a CGM to see what my blood sugars do. Here are a couple of the lessons I’ve learned about my metabolic system.
1) One tall carmel latte skyrocketed my numbers up to 191! Think about that. A rock star pancreas and my blood sugars still were out of range for about an hour because of one tall drink. Multiply that out by numbers of days over time in years- no wonder so many people develop insulin resistance by their 50’s!!
2) Desserts with fat aka cream have lower effects on blood sugar. Think crème brûlée.
3) Cardio exercises tend to do glucose dumps but that’s ok you need the energy to work out.
4)Weight bearing workouts with HIIT’s tend to keep my blood sugar low (sometimes too low)
5) Eating low carbs is the best way to keep blood sugars in range. Duh

I have been following Jessie Inchauspė aka the ever since I read her book. I started with the first "hack" eating my food in order, fiber/veggies> protein>fat>starches>sugar. I was shocked that within 48 hrs my insomnia was GONE!! I was consistently waking up at 2a.m. and just tossing and turning until 3 (or later). I added the next hack, savory breakfast, that wasn't terribly hard since I am not a cereal eater, going to be TOUGH in France! Things I have noticed:
Sleeping through the night 6-8hrs
More energy at 2p.m.
Not craving an energy/coffee/treat in the afternoon
Feeling younger, that sounds weird, I think it's just having more energy overall.
I ordered a continuous glucose monitor and have been trying to keep my spikes to a minimum. Another thing I have learned is how sneaky carbs are! Stir fry veggies and beef sounds great until you have a side of rice and some "fry" sauce on it!!
As a trainer I am always preaching Sustainable. If you can only do it for a few weeks it isn't a habit change. Your habits got you into the situation you're in, so you must need a new habit to get out of it.
So far Jessie's suggestions are easy to incorporate. Simplicity is a good indication that it will become a good habit.
My next goal is to reduce spike numbers keep them

This the truth! I tell my clients the toughest move they make all day is walking through the gym/studio doors. As Nike says, Just do it!

I’ve been reading a really good book, Glucose Revolution by Jessie Inchauspé. I really like all the analogies she uses. Not being a “science” person she does a great job relating how the science works. My favorite quote thus far, is an idea I have shared with many clients about weight loss. When we say “ I want to lose weight” what we are actually saying is “ I want to empty my fat cells of the fat they contain so they deflate, like balloons, reduce in size , and, with them, my waist size.” To do so we need to be in “fat burning mode”. The book isn’t really about weight loss, it’s about “flattening” glucose spikes. It’s amazing how the glucose rollercoaster affects your life.

Studio is closed this week.

Wordle 259 4/6

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One of my awesome clients said this when I asked her what motivated her to change, “Its hard to get in shape. It’s also really hard to be out of shape. So I finally chose a different hard.” JM you rock!

As a trainer I’m often ask about different “diet” programs. One that I’ve been receiving questions about is Noom. Since I wasn’t familiar with this one I decided to check it out. I’m paying the $$ a month to see how it works. Today’s lesson was how to track your progress over time. One suggestion was to post pics on social media. Here’s mine today.