Diabetic Muscle & Fitness > Uncategorised > 2016 – THE YEAR I KICKED DIABETES’ ASS!


You’ve been a mix of emotions. From love, smiles and laughs to hate, anger, sadness and back again. You’ve been downright outrageous!
You’ve taught me more about myself than any other year yet.
In this post I’m going to spill the contents of my brain and share 2016’s key life lessons, mistakes and random moments.
I’m currently typing this while flying through the air in a metal cylinder (a plane btw) at a few hundred mph seated between a Japanese teen with a staring problem and a middle aged man dressed like ‘where’s Wally?’
All of these lessons are specific to me, my life and circumstances. Feel free to take from them what you need.

Here goes,

All aboard!😜

‘Your past was perfect preparation for your gorgeous future. Honor it versus regret it.’ – Robin Sharma

A few Personal Highlights (3 main ones)

– Published my first book’ The Diabetic Muscle and Fitness Guide.’ Only 2 months since publication the book has reached and helped 1000s of diabetics all over the world.
– Delivered 47 Seminars over UK, Ireland and Europe educating and motivating 1000s of personal trainers, (excited to travel to Hong Kong and AUS next year)
– Had a full 7 page spread published in all the international versions of Muscle and Fitness magazine. And, had articles featured in 15 other major magazines across the globe.

5 Key Life Lessons/Mistakes/Thoughts

1. A stressed mind makes bad decisions and sees the world differently.
The best way to avoid stress is to eliminate it. Easier said than done in some cases, but, control what you can and surrender to the rest – it will have some valuable lesson to it.
Also, when stressed you often become hyper sensitive to additional stress and see things differently. Always bear that in mind the second or two before you decide to respond, or worse, react.
Here are a few personal tips for a clearer better thinking mind:
– Read more.
– Take quiet time to yourself everyday.
– If you know it’s bad for you, don’t expose yourself to it.
– Patience is an incredibly powerful trait.
– Impulse and instant gratification will destroy you over time.
– Get a mentor.
– Realise, some people or situations will never make sense. Surrender, and know what will be will be.

2. Be more present

Worrying about the future leads to anxiety. Worrying about the past leads to depression.
NOW is the most important time in your life. <= Read that again while smiling 😄
if you feel the need to spend most of your time browsing social media whilst being in the company of family and friends, you’re not present and don’t truly value or prioritise your real friendships.

3. The most important things in life have nothing to do with things.

Think about that

4. Instinct is more powerful than reason.

You’ll have goals and ambitions you wholeheartedly believe in but the world will tell you otherwise.
You’re crazy
Will fail
Where there’s a will, there’s a way.
Only 1% of the population are crazy enough to have complete self-belief and go around, over, under, and through walls to achieve what they want – Everyone else listens to their voice of doubt.
Having met many incredibly successful people this year, all of them are weird, wacky, and extreme in their own unique way.
But one thing they share is that their “I CAN” is far louder than their “I CAN’T”!
What use is being average anyway?

5. Ownership

You are 100% responsible for how you look, feel and how much money you earn.
Your current state of affairs is evidence of what you prioritise.
Every thought, plan, word and action you’ve taken up until now is the reason for where you are in your life.
It’s easy to pass the blame and make excuses when things aren’t going your way.
No one else is in charge of your life and happiness, except you!
If you’re skint – work smarter and harder.
If you’re out of shape – find out what to do and be consistent.
If you don’t like your company – change it.
You catch my drift!

10 Completely Random Moments (for shits and giggles)

1. Tried my first Krispy Kreme – Average.
2. Pulled a shit wheelie while riding a mountain bike in St Tropez.
3. Got it served to me on a plate a few times. Humility is a great ingredient for immediate change in your behaviour.
4. Told a cheeky bin man I’d “Put him in the bin”!
5. Delivered a few smashing podcasts and certain people forgot to press record.
6. Laughed hard at a group joke in a fancy hotel in Barcelona, banged the table shouting ‘Yes, Yes, Yes’ – Asked to leave.
7. Injured myself out of the blue the other month doing dumbbell flys. Second training injury in my life. It can happen at any time.
8. Pulled off an American accent for most of my snapchats just to fry a few people’s heads. Sounds better than Lisburn anyway.
9. Pulled a PB deadlift of 320kg raw x4
10. Started book 2 on the business of personal training, title TBC.

That’s it for another year!


  1. Steven pollock Reply

    Waste no time.live each day to the full.be happy&thankful.have daily time to yourself.take nothing for granted.be your best.help others.be kind.always lend a hand where needed.&most of all be the best you can.

  2. debra Husband Reply

    Absolutely fantastic you bring so much realism to life and experiences

    Just what I needed to read while sat on a sunlounger having self doubt about some cake I ate last night.

    Life is such a experience and looking where I am now and where I am going to be this year is crazy

    So hats of to me and I’m so looking forward to experiencing everything you throw at me

    Bring it on coach

    Love this

  3. Borys Timakov Reply

    While I’m planning to read your book during 2017 I can say that your krispy cream effect exactly the same to mine non-alcoholic beer effect from respected Belgium vendor – it doesn’t worth any insulin units spent to cover it.

    Thanks a lot for building a motivated society since not all the doctors and patients understands what’s they doing 🙂

  4. Cris Samways Reply

    Mr Graham

    Just a quick thank you for all of the above thoughts and musings. Very apt at this time of year.
    Thank you for lstening to me prattling on after your excellent seminar at Bodypower this year.
    All the best, in 2017, to you and your family
    Best regards
    Cris Samways

    1. Phil Graham Reply

      Thank you so much! See you this year God Willing

      Happy New Year!

  5. Luke Reply

    Great to hear

    Some great points made

    Very motivational

    1. Phil Graham Reply

      Thank you! Luke!

  6. Luke N Reply

    I love the title of this article! Hah! Awesome!

    You’ve been a big motivation for myself this year. Helping me finish up 2017 strong as a newly diagnosed T1D fitness enthusiast.


    1. Phil Graham Reply

      Respect Luke. The best is yet to come. You’re one of the team now!
      Thank you.

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