28

Q.Where are you from?

Bangor, North Wales

Q.What do you do with your time? (Job, Pastimes, Family life etc.)

I run an online community group focused on making women feel strong and confident in their own skin.  I am also a coach at UN1T in London as well as a fitness and commercial model

Q.Tell us about your diagnosis? How did you know something was wrong?

I was diagnosed at 14 years old.  I lost a considerable amount of weight and after several trips to the bathroom my mum took me to hospital.  My brother is also a type 1 diabetic so she knew what warning signs to look out for.

Q.Pens or Pump? Any preference? 

Pens.  I’m very active and have always found pens more convenient.

Q.How often do you check your blood glucose?

I’m quite an avid checker of my blood glucose levels, 6-7 times a day.  I’ve always been very active and for me to gauge my best control I like to know exactly where I’m sitting

Q.Recent A1C?    

136

Q.How often do you train?

I train 5-6 days a week

Q.What is your daily calorie and macro breakdown? Outline a typical day’s diet for us?

My daily expenditure is high so my normal calories sit anywhere between 3400-4000 calories a day.  I aim for about 220g of protein daily, I used to obsess about numbers and macros; however I’m much more flexible with it these days.

Q.What food do you love, but messes with your blood sugar the most?

I’m a sucker for ice cream, however it always makes my control shakey for a good few hours!

Q.Current workout split?

I used to be very regimented on a push, pull leg day split; however I’ve now started to take a real interest in mobility and building an “engine”. I’m in a lucky position in London where I can train amongst some of the best trainers and studios in London.  Two strong conditioning classes a week on top of a solid strength programme to follow keeps the wheels moving.

Q.Have you any body composition or performance goals over the next 12 months?

My main focus for the next 12 months is mobility, I’ve neglected it for too many years and it needs to be a priority.

Q.3 Things diabetes has taught you in life?

Diabetes has taught me to have patience, a greater understanding as to what I’m capable of when I look after myself and an appreciation of what it is to lead a healthy balanced life.

Q.Top 3 tips for managing diabetes?

Test frequently when training, less insulin less problems, pay close attention to your glucose levels in the morning and what effect the dawn phenomenon is potentially having.

Q.Biggest fitness myth dispelled?

I work closely with women and I’m a huge advocate for strength training for fat loss.  The idea that women can’t train in the same way as men is not only outdated but insulting!

Q.What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

It will take time to adjust at first, your body will be responding in ways you didn’t think were possible.  Remember you have a community of other people in the same boat as you and you are not alone.  Reach out to other diabetics, you’ll be part of a community that not only looks out for each other but will go out of their way for you.

Q.Can you give a short concise review of the Diabetic Muscle and Fitness Guide and outline what was your biggest takeaway? 

The book not only gives you a better understanding as to what the condition entails but most importantly it busts some of the biggest myths about Diabetes.  New to training, or training for years, this book really is a must.  Even if you’re a trainer and you don’t have diabetic clients it is essential you read this to get a better understanding of the condition.

Instagram: @mathewlcarter

https://mathewlewis-carter.com

26 years old.

Q.Where are you from?

Adelaide, Australia.

Q.What do you do with your time? (Job, Pastimes, Family life etc.)

I work full-time as a Contracts Administrator for a Not-For-Profit organisation who look after people with disabilities. I manage the Government funding to ensure people get the right services they are entitled to. In my spare time I enjoy walking my dogs, going to the gym with friends and on hikes outdoors. I’m an only child and currently live at home with my parents (my Dad also has type 1 diabetes).

Q.Tell us about your diagnosis? How did you know something was wrong?

I was overseas in London when I was diagnosed at 25 years of age. I had quit my job in Australia, sold my car and packed my bags to go travel in Europe and the plan was to get a job in London and work for a few years. After a few weeks I started to feel really tired and extremely thirsty. I remember my eyesight started to get blurry and I couldn’t sleep through the night without having to go to the toilet 5 times because I was drinking so much! Finally, I Skyped with my parents back home and my Dad told me to go to a hospital immediately. My sugar level was 32.8 when I was admitted for 4 days because I had gone into slight DKA. I flew home to Australia a week later.

Q.Pens or Pump? Any preference?

I’m currently on Pens (Lantus & Novorapid) because I am recently diagnosed I’m still in the “honeymoon” phase and the Pens work well for me. However, my Dad is on a Pump which works really well for him. I just don’t like the idea of having something attached to me but maybe I will change my mind in a few years.

Q.How often do you check your blood glucose?

Sometimes I use the Freestyle Libre which is a flash glucose monitoring system, when I have one of those sensors in I will check my sugar levels up to 20 times per day! I find it really helpful being so newly diagnosed because it helps me track how different foods/exercises affect my levels and I don’t have to prick my fingers. When I’m not wearing a sensor I use the Accuchek Mobile blood glucose monitoring device and probably check 5-6 times per day. In the morning, before lunch, before the gym, after the gym, before bed and maybe before driving depending on how I feel and when was the last time I checked.

Q.Recent A1C?

My last A1C was 6.3.

Q.How often do you train?

I try to train at least 3-4 times per week in the gym and I like to go for walks/runs at least twice a week as well.

Q.What is your daily calorie and macro breakdown? Outline a typical days diet for us?

I don’t currently count my calories or macros but on a typical weekday I would start my morning with 45g of rolled oats mixed with water. Then I have a banana and nut bar for morning tea. For lunch I have a chicken and lettuce sandwich made with low carb bread (about 21g). For afternoon tea I have an handful of almonds and maybe some carrot sticks and dip. Then dinner is usually meat (chicken, beef or pork) with some steamed veggies or salad. If I am planning to go to the gym I make sure I have some carbohydrates with my dinner, that might be potato or pumpkin. If I don’t, I make sure I have some glucose tablets before my workout.

Q.What food do you love, but messes with your blood sugar the most?

Definitely chocolate. I have a sweet tooth and I love nutella but I find it difficult sometimes because the sugar in the chocolate will spike my sugar levels and then the fat will keep them up and if I have too much insulin it will later come crashing back down. I try to have a little bit of chocolate in moderation to avoid this but it’s hard to stop after only a few mouthfuls!

Q.Current workout split?

Back/bis
Chest/tris
Legs/abs
Shoulders

Q.Have you any body composition or performance goals over the next 12 months?

I don’t plan on competing again in the next 12 months but my goal over the year is to increase my muscle definition (focusing on my shoulders and abs) and of course get leaner in time for Summer. I’m currently trying to find the right balance between increasing my cardio and keeping my sugar levels from going too low afterwards. I find training weights does not have much of an effect on my levels unlike cardio.

Q.3 Things diabetes has taught you in life?

Appreciation – I never realised how much I took my health and my pancreas for granted. It has really helped open my eyes and realise that there are a lot of people in this world dealing with their own struggles and not all of them are visible.

Don’t worry about the small stuff. It has really changed my priorities and outlook on life. There is no point stressing over the little things when you never know what might happen next. Try to live in the moment and remember to have fun.

A lot of people are ill-informed when it comes to diabetes and will say silly things which can sometimes be hurtful without even realising.

Q.Top 3 tips for managing diabetes?

Try not to get overwhelmed. As someone who was recently this is really important, remember that you are trying you’re best and it’s all about trial and error. Don’t be too hard on yourself.

Diabetes loves routine. Try to eat at regular times and don’t skip meals. It’s also important to get enough sleep and, of course, stay active.

Pay attention to how your body reacts to things. Everyone is different and you need to learn how your body responds to food, exercise and other factors that can affect your blood sugar level. This will help you gain better control.

Q.Biggest fitness myth dispelled?

Lifting weights will make you look like a man! That is honestly the most ridiculous thing I have heard. Weight training results in stronger muscles which increases bone density and muscle strength which can reduce back and knee pain by building muscle around those areas.

Q.What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes?

Your life is not over! Yes, it is absolutely life-changing but it’s something that can be managed. I think it’s extremely important to surround yourself by people who are going to be supportive. Taking care of yourself has suddenly got a whole new meaning and it’s so easy to get depressed so you need a good support network around you. Make sure you still do the things you enjoy and try not to let it hold you back, just make sure you are well prepared whenever you go out.

Q.Can you give a short concise review of the Diabetic Muscle and Fitness Guide and outline what was your biggest takeaway? 

I love this Guide! It gives me the hope and determination I need to know that just because I now have type 1 diabetes, that doesn’t mean I can’t be fit and get back into the best shape I have ever been in! This guide is a great resource and my biggest takeaway is that consistency is key. You’re not going to get the results you want without good control of your sugar levels.

Social Media

https://www.instagram.com/healthier_lyfe/

25

Q.Where are you from?

Belfast, Ireland.

Q.What do you do with your time? (Job, Pastimes, Family life etc.)

For the past two years I have been working as a Classroom assistant for the SEN department in De La Salle College in West Belfast.  It’s a rewarding and challenging job working with children who have mental or physical disabilities (worked with a few diabetics, helping them understand carb counting and insulin ratios) and need a more individual approach to education.
I am a sports and exercise degree graduate from Exeter University.  I am looking to pursue a career in strength and conditioning.
Come from a fantastic family, my parents, Eileen & Peter who have been my rock and supported me through everything from administering my first insulin injection when I was 5 to sorting out my student finance and doing endless dishes, thanks Mum!
I also have a younger brother Lee who is 19 and is always there for advice or a game of Fifa!
My girlfriend Niamh needs a mention, I owe her so much to her for her support and saving me from numerous hypos. Especially those holiday ones. Going out together for over 5 years she’s been there for me and always carries my spare needles and fast acting carbohydrates.
For the past 4 years I have been personal training. Since gaining my level 3 Personal training cert I have been reading, attending seminars, asking questions and implementing my own training philosophy.  I’ve learned from the greats. Louie Simmons, Dan John, Travis Mash, Glenn Pendlay, Marcus Filly, Kirksman Tao and Pat Mendes to name a few.  You can check out some of my results and training highlights from my Facebook page and instagram account which i’ll link at the end.
Movement is my passion. Lifting things from the ground and putting it above your head is an art. In my opinion everyone should try it! The benefits are endless and it has changed my whole approach to training.
 

Q.Tell us about your diagnosis? How did you know something was wrong?

Let’s rewind 20 years ago.  I was like any kid. Out playing, exploring and drinking copious amounts of Coca cola. For a few days I was super thirsty. Constantly coming in to my house to drink anything I could get my hands on, Coke was usually the drink of choice. My mum and Aunt were present at the time. They knew something wasn’t quite right. My uncle Michael, who was a paramedic, came to pick my aunt up. I came into the house and went straight for a pint glass and a beverage. He saw how quickly I drank the pint of coke and the abnormal colour of my skin, he thought it best to take me to my local GP. My mum ended up taking me that very day and I was admitted to hospital on the 17^th December 1996. I can remember this like it was yesterday. I can also remember my blood glucose. The very first time it was taken, 64.7mmol. DIABETIC. I went on to spend the next two weeks in hospital.
Q.Pens or Pump? Any preference?

Pens, I’m on Lilly Humalog Kwikpen for my fast acting insulin and Lantus solostar for my long acting insulin. I’m open to try the Pump, but at the minute everything is fantastic with the pens and my routine.

Q.How often do you check your blood glucose?

I check my blood glucose at the very minimum 8 times a day: morning, before snack, before lunch, pre-training, post-training, before dinner, before snack and before bed are my usual times.
You can never check too often!
Q.Recent A1C? 

7.2mmol
My worst was when I was 15, 19.3mmol. A turning point in my life. I was told control these or face amputation. Bit extreme but it worked.

Q.How often do you train?

I do some sort of movement every day. When training for competition I’d train 5 days a week. Off season, at the minute I’m following 2 days on one day off!

Q.What is your daily calorie and macro breakdown?

I’m going on holiday in two weeks, so my current calorie breakdown is 2800 calories a day.
I’m on 300 grams of Carbohydrates, 180 grams of Protein and 80 grams of Fat

I’ve tried every dieting technique known to man and flexible dieting with a macronutrient breakdown is my favourite. I also use this technique for my clients. Using this technique goes hand-in-hand with being diabetic, especially being able to use carb counting and insulin ratios. A must learn for all diabetics in my opinion.

Q.What food do you love, but messes with your blood sugar the most?

None, I’m in complete control of my food and blood sugars. I never restrict. Being able to count carbs and take insulin according to what I’ve eaten allows me to be one step ahead of my diabetes. I’m fond of a treat every day; be it ice cream, donuts, biscuits or, my Achilles heel, 300 grams of coco pops. I make sure it fits my macronutrients and carb count so I know exactly how much insulin I have to take.

Q. Have you any body composition or performance goals over the next 12 months?

I train for the supertotal. Snatch, clean and jerk, squat, bench and deadlift.

Current workout split –

Monday: heavy back squats, push press and muscular imbalance work with light conditioning.
Tuesday: Clean and jerks and heavy conditioning,
Wednesday: I like to get on the rings for some muscle up and flow work.
Thursday: Snatch and heavy bench
Saturday: Front squat, deadlift and heavy farmers walks.

I have a few goals for the coming 12 months. September 9th i will be looking to hit a 240kg total at 77kg at the Northern Ireland Autumn Weightlifting open. I am currently on the Northern Ireland weightlifting team and looking to make the cut for the Commonwealth games next summer in Australia.
I also want a 160kg clean and jerk, 240kg back squat, 260 kg deadlift. All at a bodyweight 80kg.
I will also attain my Strength and conditioning certs this year.

Q.3 Things diabetes has taught you in life?
1) Patience, you don’t learn all this overnight.
2) Diabetes is not a one-size-fits-all condition – what works for me might not work for you.
3) The carb value of every food under the sun.

Q.Top 3 tips for managing diabetes?

1) Always check your blood! I cannot stress this enough. The better range you have of your blood sugars then the easier it will be to keep those highs and lows at bay!
2) Educate yourself, find what works for you. Read books (Phil Graham’s Diabetic muscle and fitness guide is a great place to start), forums and ask as many questions as you can.
3) Learn how to carbohydrate count. Weigh your food and get your carb to insulin ratio. This will allow greater control of your blood sugars

Q.Biggest fitness myth dispelled?

Isolating muscles in my opinion should be done rarely.
Use whole body lifts. Try this template out for a few weeks and send me your praises through to the email, when your athletic body goals come through…
Day 1 -Back Squat  10 Rep Max
Loaded carries

Day 2- Strict press 5 Rep Max
Chin-ups max reps
Sprints

Day 3 – Front squat 8 Rep Max
Prowler pushes 400m bodyweight

Day 4 – Behind Neck Push press 5 Rep Max
Below knee rack pull 3 Rep Max
Kettlebell swing tabata

Q. What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

Accept things will never be perfect. When things go wrong, learn from it. Perfect control doesn’t happen overnight. It takes time and patience.  Don’t stress when you lose control, ask why this is happening and how can I make it better.

The Diabetic Muscle & Fitness Guide is an essential must read for everyone!
The book goes into fantastic detail on the science of diabetes, exercise and nutrition. The information is clear and easy to understand. The use of graphs, tables and charts are fantastic. The chapters on Mindset with strategies on how to change your perception of diabetes, lifestyle management which highlights everything you can do outside of the gym to promote mind and body development and diabetic tips which should be read by everyone, including medical professionals.
To finally have this material in paperback is an amazing feeling and I cannot thank Phil enough for this, he has left no stone unturned. For newly diagnosed diabetics this will answer any questions you have about your condition. 5/5,

Your the man Phil,
Mark.

Facebook page – Mark Scott Elite Performance
Instagram – scottyyydoo

28

Q. Where are you from?

Belfast

Q. What do you do with your time? (Job, Pastimes, Family life etc.)

I work as a heating engineer for Carillon energy services, working on gas, oil and plumbing jobs and have done for 12 years

Q. Tell us about your diagnosis? How did you know something was wrong?

I knew something was wrong when, whether I was alone or working, my heart would be beating very fast, I became very anxious and would go into a cold sweat. I went to my local doctors to see what was wrong, they said it was anxiety and gave me anxiety tablets. I went back a week later with the symptoms even worse, they just upped the dosage without further tests, again one week went on and it had gotten worse, I was drinking loads of water, (although that wasn’t unusual for me), I became extremely weak and was unable to work, because I felt weak/tired; I would then buy sugary energy drinks as I thought they would help…little did I know! So it then came to the stage where my vision was extremely blurry so I rang in sick to work and was going to go to hospital but went to see my mum first, when she just happened to be in my granny’s, who had only been diagnosed with type 2 diabetes a few weeks. When I described how I was feeling it all clicked together and my granda told me to use the blood glucose tester and there, lo and behold, it came up a code. When I referred to it in the book it explained that I needed to go to hospital asap! My bloods were low 40s and said I was close to going into diabetic coma.

Q. Pens or Pump? Any preference?

Pens I use are mainly Novorapid and Lantus at night, so not yet trying any other forms of insulin as I’m happy with how I get on with these pens

Q. How often do you check your blood glucose?

Quite often! Probably between 10-15 times daily

Q. Recent A1C?

Recent A1C was 7.1

Q. How often do you train?

I train 5-6 times per week.

Q. What is your daily calorie and macro breakdown? Outline a typical day’s diet for us?

Typical day of eating would work out between 3000-3300 calories, in and around 190 protein, 400-500 carbs and 60-70 fat

Breakfast typically try to have something small and fast as long as I can, so would have a protein/oats bar

Lunch would typically be low calorie bread (Brennan’s be good) with hard and low fat cheese, 8 rounds of bread, probably my biggest meal of the day

Dinner would be packet of basmati rice, tuna in brine and red sauce

Then I would snack a lot as I find it easier to control my bloods, snacks would include a second protein bar, weetos, weetabix, cheerios or coco pops cereal with unsweetened almond milk, chocolate or other flavoured rice cakes and oats

Q. What food do you love, but messes with your blood sugar the most?

Foods I love which mess with my blood sugars the most would be sugary cereal in large amounts, pizza and ice cream as it can take quite a while for the carbs to kick in.

Q. Current workout split?

Current workout split is Monday – legs, Tuesday – chest, Wednesday – back, Thursday – rest or just some cardio – Friday shoulders – Saturday arms, Thursday or Friday can switch between which day is restday.

Q. Have you any body composition or performance goals over the next 12 months?

Body goals for the next 12 months is going to be focused or wider shoulders and wider back! I feel my chest is my strong point and need to work on shoulders and back to enhance the v taper look

Q. 3 Things diabetes has taught you in life?

3 things having type 1 diabetes has taught me would be to love the life you have, no matter what condition you have or situation you’re in, as no one person is the same but lots of people can have the same attitude towards enjoying life

Second thing would be to track your foods and for me, to maintain a diet/lifestyle that can be a routine which helps maintain good sugar levels and to not be too restrictive in what you can eat and to just focus more on timing of certain foods, which you know will affect your sugars the most

Last thing would be that it has actually taught me to be more open to people that I let into my life as it is crucial that people close to me understand my condition and what to do if I’m ever in a situation where I’m hyperglycaemic or hypoglycaemic

Q. Top 3 tips for managing diabetes?

Top 3 tips for managing diabetes would be to track your food, i.e. Myfitnesspal

Have a routine in food and in life

Try to always have a positive mindset, nothing worse than if you aren’t motivated or don’t feel positive, than eating your way into high blood sugars causing you to constantly feel bad and down.

Q. Biggest fitness myth dispelled?

Biggest fitness myth would be meal timing and having to eat 6 small meals per day

Basically consistency is key, each person is different but if each person is consistent, results will come

Q. What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes?

Advice to someone newly diagnosed with type 1 diabetes would be to stay calm, learn about food, and in particular carbs!, as once you start to learn this, every day it will gradually get easier and easier.

34

Q. Where are you from?

Isle of White

Q. What do you do with your time? (Job, Pastimes, Family life etc.)

I’m a gym owner, personal trainer, Les Mills instructor, Toned figure and Bikini competitor. I’m also mum to a 4-year-old girl and have a husband.

Q. Tell us about your diagnosis? How did you know something was wrong?

I was 16 years old doing my GCSE exams at school, my mum noticed me guzzling loads of water and sleeping loads and had a massive weight loss, she took me to doctors who sent me straight to hospital where I stayed for a few days until I was brave enough to inject myself.

Q. Pens or Pump? Any preference?

 Pump, Omni pod wireless are so  good!

Q. How often do you check your blood glucose?

4-6 times a day

Q. Recent A1C? 

  7.6

Q.How often do you train?

I train in the gym with weights splitting muscle groups 4\5 times a week and I also teach 3 Les Mills classes per week.

Q. What is your daily calorie and macro breakdown?

At present I don’t count calories or macros, mainly because I do this for 6 months of the year when in prep. The other 6 months I like to relax slightly, I eat healthy with treats.

Q. What food do you love, but messes with your blood sugar the most?

Pizza

Q. Have you any body composition or performance goals over the next 12 months?

Yes I’m going to Italy to compete for the IBFA worlds and universe in July 2018 and cannot wait. I want to get as lean as I can for show day but until prep starts I really want to grow some bigger shoulders, biceps and hamstrings!

Q. 3 Things diabetes has taught you in life?

Not to let it stop you doing what you want to do, it’s not the end of the world – I can still see, hear and walk and am healthy in all other ways,  but you can get tired easily, sick easily and quite low.

Q. Top 3 tips for managing diabetes?

Test sugar as much as you can,

Attend appointments for diabetes, eyes and limbs on a regular basis

Keep moving!

Q. Biggest fitness myth dispelled?

 I’m diabetic I can’t exercise.

Q. What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

You control diabetes it doesn’t control you!

FACEBOOK:    KERRY BEXON (PERSONAL TRAINER)

INSTAGRAM:  KERRY_BEXON

Q.Age

25

Q.Where are you from?

Northern Ireland, Dromore, Co.Down

Q.What do you do with your time? (Job, Pastimes, Family life etc.)

I am a trainee Irish Chartered Accountant due to sit my finals August 2017. I spend the majority of my time working on myself and building my future. I love training and because I sit behind a desk all day I really enjoy getting up early heading to the gym before work for some cardio and light training then I will head after work in the evening for a heavier session. My job and hobby are very different I enjoy the ability to work my mind and body to the level I have achieved thus far (more to come in both aspects).

 Q.Tell us about your diagnosis? How did you know something was wrong?

I was diagnosed when I was very young 18 months to be precise. My mother noticed my uncontrollable urinating and constantly crying for water or fluid of some sort. I am sure it was very difficult for them to get me diagnosed at such a young age.

Q.Pens or Pump? Any preference? 

I believe I am in complete control using the pens. I know the pump is great but I can’t see how it can take into account all variables, especially with the rigorous exercise I do. Also the whole idea of something attached onto my body just doesn’t work for me.

Q.How often do you check your blood glucose?

Frankly I couldn’t put an exact number on it as it varies from day to day minimum I would say 10 times in a day.

Q.Recent A1C?    

6.3 Feb 2017

Q.How often do you train?

 I train twice daily but have become more comfortable in letting the odd morning session slip. On Sundays I tend to take a complete recovery day if I require it – I listen to my body.

Q.What is your daily calorie and macro breakdown? Outline a typical day’s diet for us?

During the off season I don’t tend to measure my calories unless I am aiming for a goal. As time has gone on I have been able to eyeball my food more and more accurately. A rough guide of Macros would be that I ensure I get over 350g protein per day and eat carbs just as I feel I need them. Keep them low enough, no more than 200g a day, until I splurge a little on a Saturday when I train legs. The only fats I ensure to take are healthy fats from Udos Oil which I religiously take every morning.

Q.What food do you love, but messes with your blood sugar the most?

Breakfast cereal would be my biggest craving during prep. I don’t even eat it unless I go low during the off season or get very hungry in the evening after training. This is maybe why I crave it so much during contest prep.

Q.Current workout split?

Monday – AM Cardio Core training. PM Chest/Biceps or Back/Triceps

Tuesday – AM Cardio Core training. PM Chest/Biceps or Back/Triceps (dependant on Monday)

Wednesday – AM Cardio Core training. Some blood flow work on my quads and hamstrings.

Thursday – AM Cardio Core training. Back/Biceps or Chest/Triceps

Friday – AM Cardio Core training. Back/Biceps or Chest/Triceps (dependant on Thursday)

Saturday – Heavy Legs.

Sunday – Rest but if I feel a body part wasn’t worked enough during the week and feels ok to train it the odd weekend I would train it again.

The above is not written in stone, I will swap it around change things up here and there dependant on how I feel.

Q.Have you any body composition or performance goals over the next 12 months?

Reduce my training down to around “3 days on 1 day off” situation. Gradually reduce the cardio down to 3 days a week. I train so much because I enjoy it but I know in order to grow I will need to let the body recover more even if I feel I could go again and again. The main goal is to keep my weight in check this off season, ensuring I don’t pile on a lot of useless weight which is only putting strain on my heart.

Q.3 Things diabetes has taught you in life?

No matter how good you think you are at controlling things you can always get thrown a curve ball.

Consistency is the best way to achieve goals.

Only you can reduce the strain of your condition on your life and the ones around you.

Q.Top 3 tips for managing diabetes?

Test Regularly.

Get to know your body and don’t always just take what the doctor is saying as gospel.

Ensure to adjust any abnormal glucose levels in increments. If low small sips of Lucozade (not anymore, though, since they removed the glucose lol) until a good level is reached. If high, it is dependent on the extent this is where you need to know your body.

Q.Biggest fitness myth dispelled?

Having diabetes gives us a competitive advantage. You try telling me that when I’m 2 weeks out from a show, my head’s gone and my bloods go low. Takes great determination and concentration to try avoid going mad and eating the house down.

Q.What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

Don’t panic. You won’t learn how to control it overnight, that will only come with time. Know that everything you did before you were diagnosed is obtainable again, you just need to work that little harder.

Q.Can you give a short concise review of the Diabetic Muscle and Fitness Guide and outline what was your biggest takeaway?

What Phil Graham has put together for the diabetic community is nothing short of remarkable, giving clear understanding of how our bodies work in relation to hormones and insulin regulation.

I’m terrible at reviewing stuff bud and still yet to get deep into the book as I am revising for the chartered exams atm.

Instagram – Jamesgibson19791

Facebook – james.gibson.96

 32

         Q.Where are you from?

Charleston SC

        Q.What do you do with your time? (Job, Pastimes, Family life etc.)

Chiropractor (Own Mobility Spine and Rehab) Former professor at College of Charleston, ALLMAX Nutrition – Content contribution and athlete.

       Q.Tell us about your diagnosis?

When it started, I was actually in college. I was playing college football at Michigan State University, which is a Division One program, and it requires a lot from you, physically. Somewhere towards the end of my sophomore year, into my junior year, I just started feeling off. I didn’t feel right. I was really tired, lethargic. I was losing weight despite eating more food than anyone on the team, (lineman included.) I saw doctors here and there, they didn’t really know what was going on at the time. By my senior season, when things had gotten pretty bad, I had lost 20-something pounds, looked anorexic and was constantly thirsty. I was diagnosed shortly after playing in a bowl game…..Team Doc ordered fasting bloods and I was in the 400s….he called me the next day and said you need to go to the emergency room right now. I was in the middle of a summer job sweeping up some floors…. at that point I could barely sweep 10 feet without feeling out of breath, sick and in need of a break. Once I arrived at the hospital my blood sugar was approaching 800. They kept me in the ICU for a couple days before discharging me.

Q.Pens or Pump? Any preference?

NO preference but I have never used the pump and feel the pens create more awareness of what you are eating, e.g. I’m less likely to have seconds if I have to pull everything out and shoot lol.

         Q.How often do you check your blood glucose?

I check blood glucose before every meal so 6-7 times a day for that along with intermittent checks post odd meals, strange feelings, or new activities so probably between 6 and 12 times a day.

         Q.Recent A1C? 

Recent A1C 5.4 at one point I had an A1C of 4.8.

         Q.How often do you train?

At present, I am training three to four days a week and focusing on work and content creation. However, for the majority of the year, I train 5-6 days a week.

         Q.What is your daily calorie and macro breakdown?

Average calories when not competing probably range between 3k-4k calories, macros at 40p/40c/20f

        Q.What food do you love, but messes with your blood sugar the most?

Pasta because of the carb and sugar variance in the sauces.

        Q.Current workout split?

• Quads/ Calfs
• Chest/ Triceps
• Shoulders/ Arms
• Back/ Hamstrings

         Q.Have you any body composition or performance goals over the next 12 months?

Gain density in chest and quads.

          Q.3 Things diabetes has taught you in life?

1. Life can change in an Instant – Be grateful
2. The majority of diabetics are ill-prepared or not informed to manage it properly.
3. To not be afraid to share what makes me different, as people are very supportive – Everyone has their own “Stuff”
4. To look at everything in life as a blessing as it either slows you or grows you and Type 1 has caused me to grow emotionally, physically and spiritually.

         Q.Top 3 tips for managing diabetes?

1. Know exactly what you are eating….no guessing.
2. Check often.
3. Be consistent by building daily habits.

       Q.Biggest fitness myth dispelled?

You are limited in your ability to be a great athlete as a Type 1!!!

       Q.What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

Don’t be afraid to LEARN LEARN LEARN…. information and opinions are always changing. You don’t have to go it alone. Find a mentor and study from those who have been successful.

Can you give a short concise review of the Diabetic Muscle and Fitness Guide and outline what was your biggest takeaway.

Currently, in the early stages of the book but thus far I love the layout, the differentiation between type one and two, the depth of the science and the fact that almost EVERYTHING I would want to highlight is bolded and made large.

 Get in Touch

Instagram @BrettKahn

Coaching contact: KahncretePhysique@Gmail.com

24

Q.Where are you from?

I’m from a town called Bray, just outside Dublin, Ireland.

Q.What do you do with your time? (Job, Pastimes, Family life etc.)

I studied Animation in college and graduated last year but at the moment I actually do a few different things: I’m a digital marketer for a new start-up company in Dublin, I’m signed with a modelling agency and work part-time in a trampoline park, haha. Health and fitness is where my true passion lies and being involved in that industry is what I want to pursue as a career. I’ve recently completed a Personal Training course and my aim is to specifically coach and train diabetics.

Q.Tell us about your diagnosis? How did you know something was wrong?

It was around Christmas time 5 years ago and I just didn’t feel well. I had the typical signs and symptoms of diabetes: frequent urination, fatigue (almost any time I sat down I would fall asleep), dizziness, weight-loss and constant thirst. I didn’t notice the weight-loss myself as I would see my reflection each day. It only really came to my attention when a friend, who I hadn’t seen in a couple of months, was almost shocked at how thin I looked. It was actually my parents who were more concerned about these symptoms so they urged me to go to the doctor. A week or so later, when the blood test results came back….. BAM! Diabetes.

Q.Pens or Pump? Any preference? 

I’ve always used insulin pens (lantus and novarapid). I’ve never been too pushed to use a pump to be honest. I’m always very active and I’d be worried I’d hit it off something or disconnect it from myself.

Q.How often do you check your blood glucose?

I check my bloods between 7-10 times a day. There wouldn’t really be a set number of times. I generally just check when I feel the need to. It’s just part of my daily routine now. It’s easy to underestimate how important checking your levels is but it is such a vital part of your Diabetes management.

Q.Recent A1C?    

6.1! which I was very happy about. I’m curious to know what it is now…

Q.How often do you train?

I train 6 days a week. My training is primarily weights/resistance work and then I base my cardiovascular exercises around that. At the moment I’m doing a legs, push, pull workout split. I enjoy using this split as I can train every body part at least twice a week.

Q.What is your daily calorie and macro breakdown?

Right now I’m eating quite low calories. I’m currently trying to lean out for an upcoming shoot so I’m only taking in about 2,500 calories per day. This isn’t too low and I feel more comfortable sustaining a low calorie diet over an extended period of time rather than take drastic measures in a shorter time frame. My macro split is: 245g Protein, 245g Carbs and 54g Fat.

Q.What food do you love, but messes with your blood sugar the most?

My absolute favourite meal is a Chinese takeaway! It’s always been my favourite food and guilty pleasure. There have been a few times since being diagnosed that I’ve given into the temptation and had one but I’d regret it almost instantly after eating it. There’s no food I’ve eaten that messes up my blood sugar levels more. I would honestly be up all night with hypers and hypos from it. I decided to cut it out completely as it’s not worth messing around my glucose levels so much.

Q.Have you any body composition or performance goals over the next 12 months?

At the moment I’m sitting at about 83kg. Next year I want to be touching 85kg but a lot leaner. I’ve actually been quite lucky because I always stayed quite lean throughout my life. Over the past few years I’ve learned so much about nutrition and this year I want to track my foods and see how lean I can get (while, of course, still staying healthy though).

Q.3 Things diabetes has taught you in life?

It has taught me so much in many different aspects of my life so it’s hard to pick three. I’d say… in no particular order,

1.Developing a strict and steady routine. Having the condition almost forced me to be disciplined. I get up early, the same time each day to take my medication, I stick to a ‘healthy’ whole foods diet and I honestly feel I live a healthier life than I would have if I didn’t have Diabetes.

2.You can do anything you want. Since having diabetes I realised that no matter what sort of barriers come your way, you can still do what you want. It’s all about adapting.

3. Be thankful. I know it’s a cliché thing to say but I really am. People take their health for granted and underestimate how important it is. We always think that we’ll stay clear of disease or injury- ‘that’ll never happen to me’. Obviously, I would prefer not to have diabetes but there’s nothing I can do about it. You just have to get on with things. Being in hospitals quite often I see people in similar (or other) situations to mine. There are a lot worse people out there than me, so I seldom complain.

Q.Top 3 tips for managing diabetes?

I feel it’s important for any Diabetic out there or anyone who is reading this to know that there is a lot of trial and error with diabetes. Everyone’s diabetes and everyone’s body is different so you need to learn from your own experiences with food, exercise, stress and so on as to how your body reacts. My top 3 tips would be:

1. Always test! I can’t emphasise enough how important it is to check your blood sugar regularly. If you don’t know, test. If you think you know, test anyway!
2. Try to eat healthily. It’s something everyone has heard thousands of times and are probably sick of hearing. For us diabetics, it’s very important. Diet is an indispensable tool toward anyone’s diabetes management. Of course you can have a balanced diet and treat yourself to the foods you love but for the most part, try to eat cleanly. Avoiding sugary, unhealthy foods and sticking to the good stuff will reduce the risk of hypos and high blood sugar. It will benefit you in the long run.
3. Don’t eat carbs after a certain time at night. One of the things that annoys me the most about diabetes is waking up with high blood sugars. There is nothing more frustrating than having a great workout in the evening, a good post workout meal and heading to bed only to wake up with a high reading. What I found works well for me is to stop eating carbs about 2-3 hours before bed so my bloods have time to settle and I have the chance to correct any hypos/hypers before I nod off.

Q.Biggest fitness myth dispelled?

I really dislike all these ‘six pack quick’, ‘fast track abs’ and ‘ab blaster’ fads. Getting a six pack and becoming lean doesn’t happen overnight. It’s important that people realise you bring out your abs by building them up and losing body fat. You can’t train your abs 5 times a week and lose the body fat around your waist area. You need to train your abs like any other body part to gain muscle and size and you need to be in a caloric deficit for an extended period of time to reduce your body fat percentage. You lose fat from all areas of your body, not just one particular part. Generally, though, we carry most of our body fat around our midsection. Just be consistent and disciplined, it will eventually budge!

Q.What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

I remember when I was first diagnosed it was a huge shock. I didn’t know how to react and I barely knew anything about diabetes as a condition. Initially, it’s quite daunting and is a lot to take in. What helped me come to terms with it, and reassured me that it wasn’t the end of the world, was something one of the diabetic nurses said to me. She said, ‘diabetes is like stirring a pot’. What she meant by this was that it’s not something that will take over your life. You can live a normal, healthy life, do anything you want to do and travel anywhere you want to go. Behind it all, you just need to keep an eye on your diabetes. Keep stirring the pot!

Get in touch with Eoin

https://www.instagram.com/insuleoin/

https://www.facebook.com/insuleoin/

https://twitter.com/insuleoin3

http://insuleoin.blogspot.ie/

25

Q. Where are you from?

New Hampshire, USA

Q. What do you do with your time? (Job, Pastimes, Family life etc.)

At this very moment, I live in Texas with my beautiful girlfriend.  Outside of powerlifting we hike, spend time with family, and eat tonnes of Thai.

Q. Tell us about your diagnosis? How did you know something was wrong?

My family and I first knew something was very wrong when we were taking a road trip down to Florida from New Hampshire when I was about 8 years old.  We were constantly making stops for me to go to the bathroom and I had a thirst that we just couldn’t quench (drinking Capri-Suns probably didn’t help).

When we got back I was taken to a doctor who immediately tested my blood sugar.  I tested at 598 and was immediately taken to the ER which was fortunately right across the street!

Q. Pens or Pump? Any preference? 

I’ve used both before.  Right now I’m using pens.  The pump was just a big inconvenience when I was lifting.  It’d constantly fall out of my pocket or holster when I benched and squatted and I’d sweat so much my infusion set would fall out.  Unless I had extra infusion sets with me, I was dead in the water and had to finish my workout early so I could get home.

Ideally, I’d like to stay on pens and have a Continuous Glucose Monitor which I’m in the process of acquiring.

Q. How often do you check your blood glucose?

As often as possible.  I usually average 5 times per day but may test more depending on how many meals I’m eating or if I’m just not feeling right.  Always have my test kit and insulin with me when I’m at the gym.

Q. Recent A1C?    

6.7

Q. How often do you train?

4 days per week.

Q. What is your daily calorie and macro breakdown?

I’m not a nut when it comes to calculating my macros.  I try to listen to my body as much as I can as I had been taught when I was diagnosed.

On average, though, I get at least 200g protein daily.  I shoot for about 300g carb on my training days and make sure it’s ingested around training time. Fat stays around 80-90g per day.

Q. What food do you love, but messes with your blood sugar the most?

I love brownies.  Doesn’t matter if I properly dose, my glucose always shoots up when I eat them.

Q. Have you any body composition or performance goals over the next 12 months?

Well, I just squatted 605lbs which was a huge goal for me.  With that out of the way, I want to get my sumo deadlift up to 635 which would match my conventional max.

Q. 3 Things diabetes has taught you in life?

Diabetes has taught me first that achieving success is a process made up of many small victories and losses, so it’s best not to sweat the small stuff.  If I test my blood sugar and I have a high, it’s not in my best interest to freak out.  It’s better to calmly assess the reality of the situation and take whatever action is necessary to correct it.  Most small issues are correctable as long as you correct them then and there.  This can apply to anything else in life.

Secondly, become comfortable with failure.  I am fully aware readings won’t always be what I want them to be, so why make myself afraid of those situations?  I’ll serve myself and my health much better by expecting that it might happen and having a plan in place to deal with it when the time comes.  This same attitude has helped me stay mostly level-headed with powerlifting.  Failure is straight up going to happen, but being comfortable with the thought that it might have helped keep my mind clear so I can come up with a plan to deal with whatever the failure is.

Lastly, consistency is absolutely key.  Your blood glucose levels may not always be optimal, but if you make a habit out of testing your levels multiple times per day you can at least catch those bad levels more often and you’ll be healthier for it.  The same thing applies especially to powerlifting.  We all know we’re going to have crappy days, but the aggregate of all those days, both good and bad, still leads to heavier lifts.

Q. Top 3 tips for managing diabetes?

Make a habit of testing your glucose levels at least 5 times per day, more if you can manage it.  The more you test, the more you can catch high or low levels even when you don’t feel them, and the better able your doctor will be to adjust your insulin regimen to serve you better.

Get extremely comfortable with nutrition facts labels- and not just the carb count.  Make sure you check for fiber, for example, because while it may add to the total carb count, you shouldn’t be counting it when calculating your bolus since it doesn’t actually digest.

Get familiar with the glycemic index.  While different foods have different effects on us all, I don’t think anyone can deny the utility of a basic reference to see which foods will have a more pronounced effect on our blood glucose.

Q. Biggest fitness myth dispelled?

Stretching before a workout, especially if you’re a powerlifter isn’t exactly the right thing to do and can actually lead to performance loss if you overdo it.  You should be stretching after your workouts or on your off days since stretching HAS been proven to aid recovery.

Q. What is the single best piece of mindset advice you could give someone who’s been newly diagnosed with diabetes? 

Have the mindset of a conqueror.  Instil in yourself the belief that you are capable of defeating and ruling over this disorder and turning it into an advantage in your life.  There are those who could control it even before we had all the amazing tools we have now.  If they can do it, you most definitely can.

Here’s what Brendan had to say about The Diabetic Muscle and Fitness Guide.

Phil has done a great job explaining how to build the body you want while living with diabetes. You need to have the right mindset and embrace the fact that the process is a marathon, not a race.  Too many people think they can just run a diet or program for a few weeks and call it good when what they actually need is a complete lifestyle change.

I was glad to see protein powders covered in detail, especially whey. These can raise blood glucose levels.  There are many people who see carbs as the only factor in the diet that can affect their glucose levels but that simply is not true, so I’m glad that was touched on.

There were a couple supplements that I was surprised by, like the fact that Vitamin K actually can actually improve insulin sensitivity.

The book also explains macronutrients in great detail and how you can calculate them to your individual needs.

You can grab The Diabetic Muscle and Fitness Guide here

Get in touch with Brendan Beaulieu on…

Instagram: @diabetichercules

www.norsefitness.com 

Q. Where are you from? South Florida, USA

Q. What do you do with your time? (Job, Pastimes, Family life etc.)

I am a competitive powerlifter, professional speaker, and online fitness & nutrition consultant for mostly type 1 and type 2 diabetics. I love working ever since I started working for myself over a year ago!

Q. Tell us about your diagnosis? How did you know something was wrong?

I was diagnosed at 19 when I started using the bathroom 17+ times a day and was always thirsty.

Q. Pens or Pump? Any preference?

 I am on a pump and dexcom but I occasionally switch off the pump to shots for flexibility and to feel not bound to any one modality of treatment.

Q. How often do you check your blood glucose?

2-4x a day with dexcom, 4-8 without dexcom

Q. Recent A1C? 6.8

Q. How often do you train? 5 days a week

Q. What is your daily calorie and macro breakdown? My macros currently are 200/200/100 carbs/protein/fat

Q. What food do you love, but messes with your blood sugar the most? DONUTS! I have to pre-bolus, bolus after eating and set a 2-hour temp basal.

Q. Have you any body composition or performance goals over the next 12 months?

I think I want to try and earn my Pro Card in physique or classic physique which is weird to say as a powerlifter. I want to conquer more goals and that is definitely one of them since I am diabetic and disabled.

Q. 3 Things diabetes has taught you in life?

It is not what happens but how you react to what happens. Unforeseen circumstances can help get you where you want to be– even if you can’t see it at the time. And self-awareness in general of food, diet, body, and mind-set.

Q. Top 3 tips for managing diabetes? Look for trends in blood sugar management so that you can improve in the future. Learn from an endo/CDE how to pre-bolus and use different dosing methods. Educate yourself on basic physiology so you know how different factors affect blood sugar.

Q. Biggest fitness myth dispelled? Carbs do not make you fat. Overconsumption of food and low activity level make you fat.

Q. What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? Limitations are self-imposed. Your diagnosis is not a death sentence but it is a new responsibility. Learn to live with it not fight it. You’d be surprised where it takes you and who you may help along the ride.

Chris Ruden

www.ChrisRuden.com

Instagram.com/ChrisRuden

Youtube.com/ChirsRuden

23

Q. Where are you from?

Kiel, Germany

Q. What do you do with your time? (Job, Pastimes, Family life etc.)

Studying, Bachelor of Science Physiotherapy

Q. Tell us about your diagnosis? How did you know something was wrong?

My Dad recognized I was kind of down and less active during the week. I needed to visit the WC all the time and then he decided to check my blood sugars. Straight after I was taken to the hospital and diagnosed at age 13 with a blood sugar over 1100 mg/dl!

Q. Pens or Pump? Any preference? 

Pump. More adjustments and I am able to handle sugar levels during the night even better.

Q. How often do you check your blood glucose?

About 10x a day, better once too often than once too less.

Q. Recent A1C?    

6.2%

Q. How often do you train?

5-6x times a week since 7 years.

Q. What is your daily calorie and macro breakdown?

About 3500 calories 55% carbs, 25% proteins and 20% fats

Q. What food do you love, but messes with your blood sugar the most?

Actually oats and eggs.

Q. Have you any body composition or performance goals over the next 12 months?

Just being healthy and have better blood sugars every day. Health isn’t everything but without health everything becomes nothing.

Q. 3 Things diabetes has taught you in life?

Generally, diabetes has taught me how important good food choices, exercise and sleep are for your health.

1. Track your macros.

2. Don’t stress your body too much.

3. Be patient with the process.

Q. Biggest fitness myth dispelled?

Diabetics have better performance or carbs in the evening make you fat.

Q. What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it.

‘ You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!’ – Rocky Balboa

Instagram:

https://www.instagram.com/dia_beast/

Q.Age – 34

Q. Where are you from? –

Midland, Texas, USA

Q. What do you do with your time? (Job, Pastimes, Family life etc.) –

Petroleum Landman by trade. Along the lines of an attorney that interprets transfers of property. I’ve been married 10 years in June 2017, and have 1 daughter who is 8. I have also been competing in powerlifter and strongman for the last 8 years.

Q. Tell us about your diagnosis? How did you know something was wrong?

I was diagnosed at age 4 so I don’t remember a whole lot about it. I know that I had presented with extreme thirst and frequent urination, so my parents took me to the ER. My blood sugar tested at 880. I was apparently in a bad state with DKA because I can remember the doctor telling my parents to go in and say their goodbyes to me. But, as you can tell, death was not in the cards for me that day. I did spend 2 weeks in a coma but came out of it, thus beginning my journey of life with type 1.

Q. Pens or Pump? Any preference? 

Pens. After a short stint with a pump, I found that I have better control with multiple daily injections.

Q. How often do you check your blood glucose?

I use a continuous glucose monitor and also check 6 times daily.

Q. Recent A1C?    

6.4

Q. How often do you train?

Three to five times weekly, depending on where I am in relation to a contest.

Q. What is your daily calorie and macro breakdown?

2400 calories- 210g protein, 210g carbs, 53g fat.

Q. What food do you love, but messes with your blood sugar the most?

I have a big weakness for pizza, but the high carb AND fat content makes it a real struggle for about the next 6 hours when I enjoy a medium pizza to myself.

Q. Have you any body composition or performance goals over the next 12 months?

I’m coming off of a couple of injuries, so strength goals are going on the back burner in an effort to get healthy. In the meantime I’ll be looking to drop about 20lbs (10-ish kg) and bring up some lagging body parts, such as triceps and hamstrings.

Q. 3 Things diabetes has taught you in life?

To realize that some things are just transient points, whether it’s a current body fat level, a grade in school, or an errant high blood sugar, it’s best to just consider these things data points that can be changed or improved without being snapshots of who I am as a person.

Perseverance – while being a strength athlete in and of itself, being a strength athlete with an autoimmune disease presents its own set of challenges.

That sometimes being an inspiration to others doesn’t require grandiose feats. Just showing that I can compete on the same field as other non-diabetics shows my fellow type ones they can accomplish anything they want as well.

Q. Top 3 tips for managing diabetes?

Consistency is key. Testing, eating, and exercising at the same times every day makes it easier to see trends and make changes to improve control.

Resistance training is probably the single greatest tool in your arsenal to improve insulin resistance and allow for long-term health.

Having a group of type 1 peers to pull from and ask questions of can be an invaluable resource. We all have the same issues and so someone may have figured out a method that I haven’t tried that will eliminate my current problem.

Q. Biggest fitness myth dispelled?

That insulin causes weight gain. It’s very popular myth in the type 1 world and causes a lot of fear among the community. I try to explain to people that any fat loss or weight gain follows this order of importance, calories > macronutrients > micronutrients.

Q. What is the single best piece of mind-set advice you could give someone who’s been newly diagnosed with diabetes? 

The disease does not define who you are as a person. I always tell people I am a strongman who has diabetes, not a diabetic strongman. That might seem like a minute detail but in my mind it is a huge distinction. I get to define myself as whatever I see fit. Strongman, father, husband, not the errant blood sugars or bad A1C’s. Those things are not reflections of who I am as a person.

Q. Where are you from?

Kelowna, BC, Canada

Q. Tell us about yourself?

I’m a young athlete managing type 1 diabetes on the road to greatness. I’m looking to improve myself and learn every day. 

Q. How long have you had diabetes for?

I have been type 1 diabetic for 18 years.

Q. Pens or Pump? Any preference?

Pump absolutely, hands down. I was on Insulin pens for 17 years of the 18 years I have been diabetic. Switching to an insulin pump and continuous glucose monitor in February 2016 was the best choice of my life. This technology is next level and gives me the flexibility and control I need to manage my diabetes.   

Q. How often do you check your blood glucose?

With a continuous glucose monitor it is so easy to check! I don’t even remember how many times because I can check it in 2 seconds with a push of a button. 

Q. Tell us about your fighting and fitness lifestyle – why do you do it?

I would be an athlete, diabetic or not.

The day-to-day grind and thrill of competition and progress is what I love to do. Being a diabetic athlete has its challenges, such as keeping my blood sugars in range before, during, and after training but there as so many added benefits to being physically active. I enjoy a high insulin to carb ratio (1:15) because almost every time of the day for me is pre workout or post workout.  

Q. How does diabetes affect your fighting? Any horror stories?

Over the years I have gotten better at controlling my diabetes and fighting. These two questions go hand in hand for me. I turned my horror story into a lesson and I have been benefiting from it ever since.

Before one of my fights when I was still on multiple daily injections, I cut my basal in half for my weight cut day, which basically requires me to fast (go without food) for most of the day.

The next day I cut my basal as well for fear of having a low blood sugar during the fight. The opposite happened as adrenaline spiked my blood sugar and I ended up having significantly less insulin on board than I needed to perform. I suffered from very high blood sugar during the fight (around (414mg.dL or 23mmol/L).

It was at this moment I decided if I wanted to be a professional athlete I needed better control of my diabetes. I’ve been using an insulin pump ever since.

Q. Can you give an example of your daily diet plan? 

An average training day looks like this for me

8:00am – 160 grams of oatmeal, 1 scoop of protein, 1 tablespoon of peanut butter.

10:00am – 1 solo bar. I love these bars because they are have a low glycaemic rating and help me avoid a drop during my workout

11:00am – 1:00pm – Training – Strength and conditioning or boxing and jitsu work depending on the day

2:00pm – 160 grams of yams, 4 eggs and some type of additional protein or 100 grams of yams, 100 grams of black bean, 100 grams of chick peas

If I’m feeling like a lighter, vegan option. I try to keep my carbs low and have low insulin on board at all times.

5:00pm-8:00pm is back on the mats for professional team training, followed by 2 hours of technical training like jiu jitsu, wrestling or striking.

9:00pm is when I’ll consume the majority of my carbs depending on how my body is feeling from the day of training. If I’m feeling super sore I might opt for a couple rolls of sushi to replenish my glycogen stores and help my body recover. If not I’ll stick to a light meal of fish, yams, and lots of veggies.

Q. What aspect of diabetes holds you back the most?

No aspect of diabetes holds me back anymore. I’ve worked hard to learn and get a good team around me to the point I know I can conquer any challenge regardless of being diabetic.

Q. Top 3 Tips for managing your diabetes?

1. Learn about diabetes, read, connect with other diabetics around you.

2. Get a team that can help you, an endocrinologist, a nutritionist, a personal trainer. A team that you can trust and will help you achieve your goals.

3. We live in the information and technology age, take advantage of it. We have tools like insulin pumps and continuous glucose monitoring systems that can make life a lot easier.

Q. What is the best piece of advice you could give someone newly diagnosed with diabetes? 

You’re not in it alone.

I wish someone had a told me the importance of having a proper team in place when I was first diagnosed. If the team you’re working with at the hospital isn’t getting you the results you want don’t be afraid to find a team that will.

My endo and nutritionist work together to help me achieve my goals and optimal performance.

Get in touch with me and interact on social media.

Facebook :KevinKellermanmma 

Instagram kevinkellermanmma 

Q. Where do you live?

Sydney, Australia.

Q. Tell us about yourself?

I am currently studying at university to become a High School Teacher. I am also a sales representative of an Australian supplement company called Advanced Sports Nutrition.

Q. How long have you had Type 1 diabetes?

I was diagnosed back when I was 12 years old. I’ve been living with diabetes for 15 years now.

Q. Pens or Pump? Any preference?

I was on a pump for three years. However, I switched to single injections and feel they work better for me.

Q. How often do you check your blood glucose?

8-9 Times a Day

Q. Recent A1C?   

5.8

Q. Tell us about your bodybuilding and fitness lifestyle?

I always wanted to compete as a bodybuilder; however, being diabetic there wasn’t much information on how to diet down for contests, nevermind grow in the off-season.

I contacted an IFBB Pro Bodybuilder called Colette Nelson from the United States. Colette is a Diabetic Educator and helped me manage my diabetes and competition prep.

Colette taught me how to manage my insulin while consuming a low carb/high fat/high protein diet. She explained how a diabetic’s body and hormones differed to those without diabetes.

I eat, sleep and breath the diabetic bodybuilding lifestyle.

My health is crucial to me!

Q. Can you give an example of your daily diet plan?

My diabetic bodybuilding diet consists of the following:

– 150-200g of protein source (chicken, steak or salmon) each meal.

– I also include fats in each meal such as Avocado, Walnuts, Whole Eggs.

– The only time I consume carbs are 90 mins pre-training and immediately after. My usual is 450g white potato pre- and post-training

I also salt all my foods. (A Trick 😉

Off-season my dietary fats as it plays a big role in hormone production, especially testosterone.

Q. What aspect of diabetes holds you back the most?

I’ve always wanted to become a police officer since I was four years old. However, being Type 1 in Australia means you cannot join the police force.

I see diabetes as a blessing in disguise as I’m able to inspire other diabetics and look after my body at the same time

Q. Top 3 Tips for managing your diabetes? 

1. Keep your body fat low year round.

2. Check your blood sugar levels every 2-3 hours to make sure they are in range.

3. Don’t be scared to achieve greatness if you want to run a marathon or get up on stage. EDUCATE AND RESEARCH. There are millions of diabetics in this world and every little bit of knowledge can make a significant impact on your end goals.

Q. What is the best piece of advice you could give someone who has recently been diagnosed with diabetes?

Educate yourself.

Read and ask questions.

Doctors only go so far with their advice.

Go out of your way to speak to other diabetics like Phil who have conquered the disease and achieved great success.

TOUGH TIMES DON’T LAST, TOUGH PEOPLE DO!

34

Q. Where do you live?

Camarillo, Southern California

Q. Tell us about yourself? 

I was diagnosed with T1D at 3 years old. I’m currently using a pump and always consider myself a work in progress to better my A1C levels.

I’m a Dr. of physical therapy and athletic trainer for athletes. I have been active my entire life, played basketball in college and worked out religiously since high school. I love to challenge myself regularly. I fell in love with bodybuilding and have been competing in the bikini division for the past couple years.

Q. How long have you had diabetes for?

31 yrs. I have a twin sister that does not have diabetes.

Q. Pens or Pump? Any preference? 

I used syringes until about ten years ago then switched to pump when my A1C was at 12%.

If my A1C were better, I’d prefer to use a pen since it isn’t attached to me.

Q. How often do you check your blood glucose?

During my competition training, I feel like I test about a million times a day. It varies anywhere from 8-10x/day since my bodybuilding training makes it more challenging to stay level. 

Q. Recent A1C?

 7.5

Q. Tell us about your bodybuilding and fitness lifestyle?

I can never stay still for long, so I always find activities such as Spartan Obstacle mud runs, boxing or general working out to keep me busy.

My boxing and HIIT classes are excellent because I’m always challenged and never bored, plus who doesn’t like to take out frustrations on a bag?

I fell in love with bodybuilding and have been competing with my coaches for Team Edge in the bikini division for the past couple years. I’m currently in prep for a June competition. 

I’m training anywhere from 3-4+ hours a day during training season.  Many think I’m crazy, but all the activities I participate in require hard work, dedication and patience.

Q. Can you give an example of your daily diet plan? 

I eat 6x/day right now with protein, carbs, veggies and some fats in every meal.

I cook all my food which consists of egg whites, chicken, fish, rice, rice cakes, peanut butter, almonds and lots of veggies.

Every morning I eat what is called “Hulk pancakes” made of egg whites, spinach, oats, phytoform veggie powder and cinnamon. It tastes just like a pancake, I love them!

People often ask me about them and, of course, I’m more than happy to explain to them why I look forward to these green pancakes everyday 🙂 

Q. What aspect of diabetes holds you back the most?

The swings with hyper/hypoglycemia sometimes before, during or after my workouts. Not only does my body not absorb and gain things as efficiently as a non-diabetic, but during hypoglycemia, I need to eat extra calories which aren’t part of my meal plan.

Q. Top 3 Tips for managing your diabetes? 

1. Constantly check your blood sugar levels, do not assume anything based on how you feel.

2. Recognise your body’s patterns or tendencies with blood sugar levels during different activities. Your levels will not react the same to every situation.

3. Try not to get defeated with hyper/hypoglycemic episodes as a bodybuilder. Take care of it accordingly and continue with the training, and if you have a coach, make sure to communicate with them about what is working or not working in regards to diabetes.

Luckily I have a great coach who is always asking how the diabetes is reacting to any changes he makes in my plans.

Q. What is the best piece of advice you could give someone who has just been diagnosed with diabetes?

Don’t let this disease ruin your life, but respect it, learn as much about diabetes as possible and keep making adjustments and monitoring.

As a physical therapist, I see many patients who have failed to manage their diabetes. The complications are not nice.

In fact, these cases are a humbling and eye-opening thing for me to see, as a diabetic myself. 

Follow me and interact on social media.

Instagram:

@cornut34

@teamedge1 (Coach Ingrid Romero/Joe Discuillo

Boxing Studio: @the_fit_journey_studio

Age – 23

Q: Where are you from?

Johannesburg, South Africa

Q: Tell us about yourself?

I am a biomedical engineering student. Got into fitness at the age of 18 and got serious about it with regards to dieting at the age of 20. I played competitive football from the age of 6 up until the age of 18 competing overseas twice. I am an extremely goal-driven and ambitious person, always setting goals for myself to achieve. I’m an animal lover. I enjoy hanging out with friends and family and they are my motivation.

I model on the side and finished top 20 for Men’s Health cover guy search 2016.

In 2014 I competed in my first show in the fitness model division of the WBFF Federation. This year I am hoping to step on stage again in a few shows.

Q: How long have you had diabetes for?

I was diagnosed at the age of 9, so for 14 years

Q: Pens or pump?

Pens.

Q: How often do you check your blood glucose?

Before every meal and before and after training.

Q: Recent A1C?

6.6 mmol/l

Q: Tell us about your bodybuilding and fitness lifestyle?

I usually train 5-6 times a week depending on my schedule or how fatigued I am. I wake up every morning at 5 or 6am to do 30-40 mins of fasted cardio. I do this all year round. It usually involves a slow cycle or walk on the treadmill. I usually do my second session which is my weightlifting session around 5pm as I am still a full-time student and university only ends around that time. My weekly training schedule looks something like this:

Monday: Legs and calves

Tuesday: Back and triceps, abs

Wednesday: Chest and biceps, calves

Thursday: Shoulders and abs

Friday: Rest day

Saturday: Back and calves

Sunday: Shoulders and abs / rest day

I train back and shoulders twice a week as these are my weak points. I feel going as heavy as I can with regards to my legs and chest and as concentrated as possible with my back works best for me. I combine heavy lifting, mainly with the main compound exercises, with volume on the more concentrated exercises.

Example of daily diet. 

My diet changes fairly often depending on whether I am on a bulking, cutting or prepping diet. Currently I am bulking so my diet looks something like this:

Meal 1: 8 egg whites, 1 egg, 50g oats, sometimes 1 scoop whey protein

Meal 2: green apple, 100g steak and basmati rice

Meal 3: salad, 150g chicken, 1 cup sweet potato

Meal 4: 150g steak, 1 cup potato

Meal 5: salad, 200g chicken, 2 cups sweet potato

Meal 6: casein shake

I also have 2 cheat meals a week which includes a meal, dessert and cold drink.

Q: What aspect of diabetes holds you back the most?

I would say having to worry about whether I am high or low especially during prepping when each and every detail counts. I am pretty well controlled so this is just a  minor setback.

Q: Top 3 Tips for managing your diabetes?

1. Regularly check your blood glucose
2. See your doctor every 3 months
3. Regular exercise

Q. What is the best piece of advice you could give someone newly diagnosed with diabetes?

Try to set up a weekly diet plan, as you can learn about your body and how much you need to inject with different meals and snacks. This can be your own type of diet with regards to your own goals.

Exercise as many times a week as you can to regulate your levels. Educate yourself with regards to the condition. Test your blood glucose levels multiple times a day.

Never use it as an excuse to limit the dreams you want to reach, use it as motivation.

Age?

32

Q. Where are you from?

Perth Western Australia. Currently living in Cheltenham UK.

Q. Tell us about yourself? 

I was 13 when I was first diagnosed. I was a competitive figure skater at the time but eventually my balance deteriorated so much that my coach suggested to my mum that she take me to the doctors to get checked out. I was admitted to hospital that night for two weeks. It was my first year in high school and I went to a school out of my area so I hardly knew anyone there. As if being a teenager and trying to fit in at a new school wasn’t hard enough. It was a lonely experience. I don’t think I even realised how isolating it was until I look back at it later. I rebelled a bit. I kept quite good control of my levels in the beginning but lost control of everything else. I partied hard and didn’t look after my health or my body. My weight fluctuated and eventually my HBa1C went up too. But it wasn’t until I got a bit older I realised the gravity of the situation. No matter how far I ran if I didn’t take control of my life and my levels I could end up with terrifying debilitating consequences. Blindness, amputation and a shortened life span. 

I got into health and fitness about 5 years ago. Before that life was heading in a very different direction. I had a Bachelor of Arts degree majoring in Drama Studies and set my sights on a career in acting but after joining a gym I started to consider other options. I was a cardio bunny to begin with. Group classes, treadmills, HIIIT sessions but they struggled to keep my attention. It wasn’t until I started going into the weights room that I really got the bug. Lifting made me feel strong and in control, I loved the way it was changing my body and my blood sugars were getting easier to manage.

This changed my life. I went on to complete both my Level 3 Diploma in Personal Training and my Level 4 Specialising in Obesity and Diabetes with the aim of helping others with diabetes overcome some of the obstacles faced when trying to get fit and healthy. Nutrition and how it correlates to exercise and diabetes fascinates me, which is what set me in pursuit of getting up on stage. I have been competing in UKBFF Bikini for 3 years now and managed to take 3 first place championships and placed top 10 in the British Finals this year.

Competing has opened up some amazing opportunities for me. I am sponsored by Reflex Nutrition and I have learned so much and been prepped by some incredible trainers, Phil being one of them. 

My husband and I own a fitness and lifestyle brand called Lift-It Worldwide which was born out of a desire to connect like-minded people in the industry. We wanted to get people together who shared a passion and create a network that would help inspire and push people to achieve great things. We held training events and parties throughout the country and even in Ireland. The company designs and releases a solid range of fitness apparel which has been awesome to be a part of. 

Q. How long have you had diabetes for?

I was diagnosed in 1997, so 20 years.

Q. Pens or Pump? Any preference? 

I started on injections which I used for 16 years. When I was first diagnosed we would only have two injections a day which was a mixed solution containing both a long and a short acting insulin. This meant there was absolutely no flexibility on when and what we could eat! The freedom that multiple injections gave me when they became available was like a new lease on life. I toyed over the idea of changing to a pump for years before I took the plunge. It sounds shallow but from a vanity point of view I couldn’t reconcile myself with the idea of having a box stuck to me. Injections may be tedious but once testing and administering insulin is done you can pack it away and it’s almost like you don’t have diabetes anymore. On the outside anyway. Of course you’re always thinking about it in the back of your mind. But the idea of having a cannula and box stuck to me almost made me feel like I was even more sick, and that the world would be able to see it. So it was an emotional decision. But I eventually went for the Omnipod which is a wireless pump patch. And although it took some getting used to I couldn’t go back now. I don’t even notice the box is there now. I can inject anywhere, anytime with no trouble at all, just type it into the PDM machine and it wirelessly communicates with the pod. And the minute control it gives me means I can get super tight levels if I work at it hard enough. 

Q. How often do you check your blood glucose?

I am an obsessive tester. I can feel my highs and lows quite easily but I cannot eat without testing beforehand. I’ve tried, but my mind swims and I panic, so I test, usually to find out I was pretty close to the mark anyway. I would say I test anywhere between 8-14 times a day. 

Q. Recent A1C?    

6.2 DCCT / 44.3 IFCC

Q. Tell us about your bodybuilding and fitness lifestyle?

I first started exercising to get my blood sugars and my weight under control. I had no idea about the weights room and would spend the best part of an hour banging away at the treadmill trying to run myself skinny. This got really boring really quick and so I started to venture into the weights section of the gym to see what it was all about. Didn’t take long until I was hooked. I loved it! I felt strong, powerful and I could see my body changing.

At Body power, a large fitness expo in the UK was the first time I ever saw Phil Graham speak, long before I knew he was diabetic, I also went to the UKBFF Pro Show in the evening. I was blown away. The girls looked incredible!! That immediately became my goal. How was I going to get into stage condition though? I’d been working my butt off for a few years by now but I looked completely different to the ladies up there. What was I missing? And most importantly, was it even possible being Type 1 Diabetic? I asked my endo the next time I went in. Not a good idea they said, too hard with your condition. That galvanised my decision. I was definitely going to do it now!! I researched some trainers and started my prep for my first show the UKBFF Stars of Tomorrow 2014. I had my pump on my leg which I had been told I could be marked down for but despite this I placed first. I can’t tell you the way that made me feel. It was like I gained a piece of control back. This was my life and that was a big two fingers to the diabetes!! 

I work as a full-time personal trainer and train a huge range of clients. Girls and guys, some for weight loss or muscle gain, competitions prep, those with eating disorders and some with disabilities and I have a handful of diabetic clients. I love the fact that my days are never the same. It’s always flowing. I am honoured to be a part of all my clients’ journeys and love to watch them change and grow. I feel incredibly lucky to be able to work doing something I enjoy. 

The time between clients and programming allows me to structure my training for competition prep and off-season training. I’m thirsty for knowledge too. I’m always learning. Researching new training techniques, nutrition theories and CPD courses for my PT work. It’s what I love about this industry. You never know it all. There’s always new research to explore.

Q. Can you give an example of your daily diet plan? 

I am very regimented with my food. My nutrition intake will change depending on whether I am off season or on season. Currently I am sitting on around 2350 calories while I try and build for next year’s competitions. 

I found over the years that although competition prep, and the rigid diet that goes with it, is tough, my levels are much easier to control. I know exactly how much carbohydrate is going into my meals and I can adjust my insulin requirements accordingly. It’s eating out that throws a curveball as you never know how much sugar or MSG they might put in sauces and you have to guesstimate the amount of complex carb on your plate. Then there’s the issue of fats which can have a huge effect on how quickly the carbohydrate will breakdown, meaning you need to readjust how your insulin is administered. And when you don’t know the precise amounts it can be tricky to get it right.

I like routine and so I eat a lot of the same foods, it may look boring but I use loads of spices and seasonings and I love making things like healthy curries or jerk chicken to keep it interesting. I love cooking so I’m always finding inventive ways of keeping it fresh. 

My current diabetic bikini fitness diet consists of the following:

Oats and Eggs with Blueberries or Toast with Eggs and Peanut Butter.

Chicken / Rice / Colourful Veg

2 Scoops Whey / Banana Post Workout

White Fish / White Potato / Green Veg

Chicken / Sweet Potato / Colourful Veg

Salmon / Avocado or Nuts 

Casein Pre Bed 

Q. What aspect of diabetes holds you back the most?

I’d love to say nothing; that I am the master of my body and its mechanics but unfortunately no matter how diligently you work at keeping control diabetes can chuck a spanner in at the most inconvenient times. It’s fluctuating levels that get in my way. They don’t happen all the time. I have pretty good control for the most part, but when they decide to play up, I wouldn’t say they hold me back, as I work around them, but they most certainly get in my way. 

I have never failed to achieve something because of diabetes. I have just had to work harder at it. Take competition prep for example. Bodybuilding is the most rigid sport out there. You set the plan, and you do not break the rules. 100% beast-mode. Training, diet, everything followed to the letter. Nothing about diabetes is 100% to plan.

Everything is a variable.

In the end, it’s my blood sugars that get the final say as to when I can eat or when I can train. Wake up low, no fasted cardio, hypo through a leg session and have to cut it short. Go low in the middle of the night and have to treat with glucose. How many prep plans have a 3 am sugar hit?? You always need to have a back-up plan. To work out how to make something so rigid into something organic and flexible. Learning how to accommodate for these things means you can still reach your goals even with the constant setbacks. It’s sometimes tiring, the constant battle but when you get to your destination, it’s immensely satisfying. 

Q. Top 3 Tips for managing your diabetes?

1. Be Prepared – always bring back-up equipment when going out. The amount of times I’ve been caught out with a pod malfunction or run out of test strips. That goes for having quick acting glucose to hand to be able to treat hypos too. I’ve hypoed whilst training clients before, which was horrible! 

2. Be Organised – If your levels are swinging, test and record. It’s hard to see trends if you’re not recording what’s happening. Once you have a few days of levels written down you can see where patterns are emerging and make changes from there. 

3. Don’t Stress – Easier said than done. Diabetic burnout is a very real thing. Fluctuating levels and constant monitoring can be exhausting. But the release of cortisol and other stress hormones into the body will cause your levels to swing further, if your levels are out of control. Be calm, ask the diabetes nurses if you need assistance go slowly.

Less is more. Don’t overdo a correction in an attempt to rectify your levels quicker. This will just make you swing more. Slow and steady changes and it’ll settle.

Q. What is the best piece of advice you could give someone newly diagnosed with diabetes? 

Don’t be afraid to reach out. Diabetes is a monumental learning curve. Don’t feel like you have to go it alone. Speak to your doctors or reach out to people on social media. I wish I had had access to that when I was newly diagnosed. I felt like the only person on the planet who had it, I didn’t know anyone else who was diabetic so it was hard to find people to talk to and that can be quite isolating. Now I am connected to hundreds of people all over the world who are sharing the same experiences and know exactly what it’s like to live with diabetes and there’s huge reassurance in that. Knowing that you’re not alone. 

Age – 30 years 

Q. Where are you from?

Melbourne, Australia 

Q. Tell us about yourself? 

I’m a registered perioperative nurse by trade, currently day surgery manager at a large private hospital. Postgrad in Perioperative nursing and almost finished my Masters in health administration.

Married and owner of one child (Frankie). Thrive on knowledge and love to inspire and encourage others. 

Q. How long have you had diabetes for?

15 years 

Q. Pens or Pump? Any preference?

Probably pump. I forget sometimes when I use pens on what time I had insulin and how much etc.. This way I can be very precise and use small doses. I also like how I can turn my pump right down when I’m trending low to prevent the need to eating carbs for a hypo. 

Q. How often do you check your blood glucose?

8-10 times per day minimum

Q. Recent A1C? 

6.1mmol/l 

Q. Tell us about your bodybuilding and fitness lifestyle?

About 2 years ago I decided I didn’t want to live the life I was living. My mind-set evolved around what I couldn’t do because of my diabetes not what I could! I also found myself face to face with insulin resistance. I’d always loved exercise and started lifting as I got exposed via a few free pt sessions. Now my life is incomplete without it. I’m about to do my 3rd bodybuilding show, IFBB bikini.

I love every aspect of what I do. The dedication, desire, the discipline but most of all how I have been able to put my disease into something positive. A part of diabetes is being controlled, and dedicated why not put that towards something!! I train 5-6 days a week, mostly strength but I do cardio because I enjoy it.

I include 1-2 functional training sessions per week as well. My goal for the next 12 months is to continue to grow and increase my strength and improve my physique.

Q. Can you give an example of your daily diet plan?

When I’m not prepping for a show I still like to eat a fairly structured diet. I eat clean non-processed foods and avoid gluten/grains. I eat carbs around my workouts. I don’t eat any pre-processed or prepared foods.

My staple carbs are oats, jasmine rice and sweet potato.

My favourite breakfast foods are pancakes, oats, egg whites, cinnamon, psyllium husk and almond milk, all whisked together to a batter and then made into pancakes! Delicious.

I generally eat 6 times a day and have one to two cheat meals a week. My weakness is nuts and coffee.

Q. What aspect of diabetes holds you back the most?

I guess it doesn’t hold me back, just makes me frustrated sometimes when my body isn’t doing what I want it too! I don’t like when I’m not in control of my diabetes. 

Q. Top 3 Tips for managing your diabetes?

1. Control. Keep in control.

2. Listen to your body.

3. Be prepared for trial and error.

Q. What is the best piece of advice you could give someone newly diagnosed with diabetes?

Everyone will have an option or advice on what’s best.

Educate yourself as much as possible with different information. Talk to people and be willing to get uncomfortable. I am a firm believer that early intervention with regards to weight training and diet control will set you up for a positive future and easy transition. There is a lot of old information out there still being used.

Get in touch with me and interact on social media.

instagram @ bron_t1 

Hollie Smith IFBB Bikini Competitor

Q. Age

22

Q. Where are you from?

London

Q. What do you do with your time? (Job, Pastimes, Family life etc.)

I’m a Paralegal (wanting to train as a Solicitor). I also compete in fitness competitions.

Q. Tell us about your diagnosis? How did you know something was wrong?

My younger sister had been diagnosed with Type 1 at the age of 8.

When I was 17 years old I remember having dinner with my family. I was so thirsty! My parents jokingly said ‘maybe you have diabetes?’

So I tested myself on my sister’s monitor.

My level was (26 mmol/L or 468 mg/dL).

I tested again 2 hours later I was still high!

Then I knew something was up!

Q. Pens or Pump? Any preference? 

PENS!!!

Q. How often do you check your blood glucose?

At least 4x a day. Before every meal and before exercise.

Q. Recent A1C?    

6.4%

Q. How often do you train?

Resistance based training 4x per week currently with cardio 6x a week (I’m on prep!)

Q. What is your daily calorie and macro breakdown?

I currently consume 1300kcal along with 90g protein. I consume my fats and carbs using my remaining calories (again, I am on prep!), so they are open to change every day depending on how I feel.

Q. What food do you love, but messes with your blood sugar the most?

Oreos, and granola!

Q. Have you any body composition or performance goals over the next 12 months?

Another competition after BodyPower in May, and then hopefully eat and grow!!

Q. 3 Things diabetes has taught you in life?

1. How to manage a serious health condition and still achieve your goals

2. You will not be perfect. Be prepared to get things wrong because you have to learn how to get it right.

3. Health is the most important thing in life so look after yourself!

Q. Top 3 tips for managing diabetes?

1. If in doubt, test yourself.

2. Eat well, exercise regularly and drink plenty of water!

3. Consistency is key.

Q. Biggest fitness myth dispelled?

Cutting carbs makes you lose weight. This is so wrong and I can’t stress enough how important eating is, especially for diabetics!

Q. What is the best piece of advice you could give someone newly diagnosed with diabetes? 

You’re not alone, and diabetes does not stop you from achieving your goals!

Get in touch with me and interact on social media.

@hollie_louisee

Q. Age

21

Q. How long have you had diabetes for?

I’ve had diabetes for 11 years this December (diagnosed at the age of 10)

Q. Roll back to your diagnosis, can you remember it? What told you to go to the doctor that day?

I originally went to the doctors on an emergency appointment after losing weight and noticing dehydration and excessive urinating; the night before the doctor’s appointment was made I went to the toilet 11 times in the space of 3 hours with a full bladder!

Q. Pens or Pump?

Pens

Q. How often do you check your blood glucose?

I check my blood glucose 7-9 times a day on average

Q. Recent A1C?

6.9 %

Q. What aspect of diabetes holds you back the most?

The biggest aspect that holds me back is taking equipment around with me, or travelling abroad.

Q. Top 3 Tips for managing your diabetes?

1. Monitor your blood glucose – don’t presume they’re high, or low, as your mind can be deceiving.
2. Carb count, it helps with control.
3. Exercise is vital, it helps stabilise your blood glucose levels.

Q. Describe your training regime?

My training regime, in on season, consists of daily cardio sessions and daily separate weight sessions which are carried out around my carb meals/ diet

Q. How does your diet look at present? Do you count macros and calories?

I am currently in my off-season so I’m less strict with calorie counting. However, I still abide by carbohydrate and fat manipulation around workouts.

Check out the Type 1 Diabetic Fitness Superstar Aidan Broddell with his copy of The Diabetic Muscle and Fitness Guide

Q. Age

29

Q. How long have you had diabetes for?

16 years

Q. Roll back to your diagnosis, can you remember it? What told you to go to the doctor that day?

I do! I was 13 years old and in my first year of secondary school. We were coming up to Easter break and I remember how much I was struggling to get myself out of bed in the morning let alone function in school and in after school sports.

I was told later by my mum that she and my dad had started to recognize the signs and were starting to think diabetes was potentially a cause, but it wasn’t until I couldn’t get out of bed one morning that we realized exactly what was at play.

I remember waking that day and physically not being able to move from the bed. My legs felt locked and my body essentially shut down. The doctor came to the house and I did a swab test for him and he diagnosed me as Type 1 Diabetic.

Q. Pens or Pump?

Pens. It’s what I’ve grown up using and gives me great control while I am playing and training.

Q. How often do you check your blood glucose?

Depending on the day, anywhere between 5 and 10 times. The more active I am, the more I like to keep a really close eye on my levels, so on those days I will tend to test myself more.

Q. Recent A1C?

6%

Q. What aspect of diabetes holds you back the most?

I found it difficult to answer this question and racked my brains to come up with an answer, and after a while I realised that that’s the answer in itself. I feel truly in control of my diabetes, for the majority of time, and never feel like it is holding me back.

Q. Top 3 Tips for managing your diabetes?

1. Consistency- consistency is crucial for dealing with diabetes – I find when I am inconsistent with my monitoring, food and overall level of attention I pay my diabetes, that’s when I struggle with it the most.

2. Education- read as much as you can about the condition and learn as much as you can about the ins and outs of it all. I cannot stress this enough. Once I had begun to teach myself a little more, I found it much easier to deal with and my understanding of the importance of good control motivated me even more.

3. Exercise and diet- this one is the most obvious but makes it no less important! Exercise is massive for managing diabetes and, coupled with a solid knowledge of the foods to fuel each day and keep your levels consistent, it can make your life as a diabetic so much easier and stress-free.

Q. Describe your training regime?

My week can differ, depending on how close we are to competition or a tournament, but currently off the back of Rio, we are mixing being back with our club teams and training hard there and also doing some prep work for the three international tournaments we have coming up in the new year.

With the club, we have two pitch sessions a week, on  a Tuesday and a Thursday, with matches on a Saturday afternoon. With the national team, we have set gym sessions on a Monday and a Wednesday. Outside of that, we have two running session a week to be completed in our own time, which I would normally do on a Tuesday and Thursday morning, and the week finishes off with a national training day on a Sunday. I would then spend some time myself on mobility and prehab work three times a week outside of that.

Q. How does your diet look at present? Do you count macros and calories?

I am not a die hard macro and calorie counter at present but have at times before counted and tracked all of my food. This has given me a great knowledge of portions and I can keep a good eye on what I am eating on a daily basis this way. My biggest rule is to make sure I get enough protein in on a daily basis.

The rest of what goes on my plate will be dependent on my activity levels in the day. I place carbs around my training times so that I can get the maximum value from them, and then on rest days and lower activity days, I will higher my fats and lower my carb intake right down as I find this works best for me.

Q. What single piece of advice would you give someone looking to improve the quality of their life (doesn’t have to be diabetes related) ?

As cliche as it is, it is so important to control the controllable in your life. Focus on positively controlling the things you can have an effect on and the rest will take care of itself. Nothing good will come from worrying over things you cannot do anything about, it wastes time and energy that you could place into the things you can affect.

Check out International Hockey Superstar Alan Sothern with his copy of The Diabetic Muscle and Fitness Guide

My name is Dannish Walker-Khan. I’m a Great Britain international sprinter living with type 1 diabetes.

Q. Age

24

Q. How long have you had diabetes for?

I have had diabetes since the age of 11 (type 1).

Q. Roll back to your diagnosis, can you remember it? What told you to go to the doctor that day?

I kept falling asleep in classes at school and getting into trouble for not paying attention, then I went to the doctors as my mum thought something was wrong. Turns out I was diabetic. I was scared because the week before I saw a lady on coronation street die from a diabetic hypo (a bit far fetched).

Q. Pens or Pump?

I use a pen (novorapid and levemir).

Q. How often do you check your blood glucose?

I check my glucose about 8-10 times per day.

Q. Recent A1C?

6.8 %

Q. What aspect of diabetes holds you back the most?

The thing that holds me back the most is 1. I have to eat a bit more carbs than a normal sprinter so when I want to cut down to race weight it is a little harder and 2. Getting my glucose levels right during training and especially competition day with the adrenaline etc.

Q. Top 3 Tips for managing your diabetes? 

1. Always check your sugar levels and take your insulin accordingly.
2. You don’t live with diabetes, diabetes has to live with you, you are the exact same as anyone else.
3. Keep a regimented and routine diet and sleeping pattern (me personally I always eat at the exact same times and sleep and nap at the same times)

Q. Describe your training regime?

I lift a lot (3 times a week) along with a lot of plyometrics resistance training and general conditioning. And then pure track sessions (with small circuits after) twice a week and then 1 hills session a week.

Q. How does your diet look at present? Do you count macros and calories?

Breakfast – oats with protein power scoop on with sliced up banana

During training – protein/carbohydrate bar and a lucozade sport

Post training – protein shake with banana

Lunch – 60g worth of carbs of rice, fish and veg

Snack – nuts & Apple

Dinner – steak, sweet potato, veg

Q.What single piece of advice would you give someone looking to improve the quality of their life (doesn’t have to be diabetes related)?

Live each day as if it is your last, have fun and try to enjoy everything you do.

Check out the world’s fastest Type 1 Diabetic with his copy of The Diabetic Muscle and Fitness Guide

I’m Anthony Bailes,  a professional bodybuilder living with Type 1 Diabetes.

Date Of Birth : 08-06-1977
Birthplace : County Durham / UK
Residence : Tyne and Wear / UK
Occupation : Gym Owner / Manager, IFBB Pro Bodybuilder
Height : 5 feet 6.5 Inches
Offseason Weight : 240lbs
Contest Weight : 205 – 210lbs
Favourite Quote – “Masakatsu Agatsu” ( True Victory Is Victory Over Oneself )

Q. How long have you had diabetes for?
9 Years

Q. Pens or Pump?
Pens

Q. How often do you check your blood glucose?

Normally x6 times per day. It depends on my control. On a bad day it could be more

Q. Recent A1C?

7.0 %
Q. What aspect of diabetes holds you back from bodybuilding the most?

As a diabetic, the body doesn’t absorb nutrients as efficiently as a healthy body. This has an impact on muscle growth and when manipulating carbs and water in the final week of contest prep.

Muscle loss, water retention and inflammation are an issue during hyperglycemia.

Q. Top 3 Tips for managing your diabetes?

1. The most obvious – Eat the bulk of your diet from clean single ingredient foods. You can enjoy a treat every now and again. But, don’t get carried away. Always ensure you dose your insulin correctly

2. Do cardio. My blood glucose and insulin sensitivity are much better when I do cardio. Especially, in the hours after doing a little HIIT cardio. This includes the off-season.

3. Don’t let your body fat get too high. Insulin sensitivity suffers when you get too fat. My days of getting very heavy in the offseason are over.

Q. What single piece of advice would you give someone living with diabetes looking to do well in bodybuilding?

As bodybuilders, we like to have complete control of our diets and training. However, with diabetes, you will never have 100% control. You can only do your best. NO matter how strict or meticulous you are, some days your blood glucose will go out of range for no reason. It happens. Don’t beat yourself up about it and get frustrated!

Do your best and accept you might have a bad day every now and again.

Roll with it and take one day at a time!

Check out IFBB Pro Body Builder with his copy of The Diabetic Muscle and Fitness Guide

” In-depth and comprehensive – you’ve done yourself proud with this one Phil! ” – Anth Bailes