Exercise and Diabetes Masterclass

In this 20-minute webinar you’ll learn about:

• The three phases you need to plan for: Before, during and after exercise.
• The three-hour rule to prevent insulin on-board causing blood glucose issues.
• Strategies for if your glucose goes low or high DURING exercise.
• Strategies for if your glucose goes low or high AFTER exercise.
• How each new exercise modality needs a slightly different plan.

If you want to learn more about diabetes and exercise I highly recommend checking out the Execution Guide – Diabetes and Exercise 

Access ▸ 12 Week Fat Loss Accelerate (Beginner) Download

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PROGRAMME GOAL ▸ Increase lean muscle in the areas that matter, torch body fat and improve whole-body conditioning and strength.

DURATION ▸ 12 weeks
TRAINING DAYS PER WEEK ▸ 4-6

Access ▸ 12 Week Fat loss (Advanced) Download

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12 WEEK FULL BODY HYPERTROPHY (BEGINNER)

The full body hypertrophy program is a 12-week program designed exclusively for the beginner athlete. The programme is available to download as a pdf e-book format.

PROGRAMME GOAL ▸ Increase lean muscle in the areas that matter, torch body fat and improve whole-body conditioning and strength.

DURATION ▸ 12 weeks
TRAINING DAYS PER WEEK ▸ 3-4

Access ▸ 12 WEEK FULL BODY HYPERTROPHY (BEGINNER) Download

TRAINING SESSION DESIGN

If you want to get the most out of your strength training you need to follow a well-structured plan.

In this video presentation, I discuss key areas many people screw up in their strength training programs. These include warm-ups, exercise order, training frequency, rest periods and cooldowns.

Train Smart

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

HOW TO PREVENT YOUR TRAINING GOING STALE?

If you’ve started to feel a little demotivated or lost with your training efforts, you might be undergoing ‘Staleness Syndrome.’

Despite many years of training and an underlying desire to exercise for your health and appearance, it is possible to lose your way.

In this video presentation, I discuss the topic of Training Staleness Syndrome and provide some incredible solutions to get you right back on track.

Don’t Let Training Go Stale

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

Strength & Conditioning Basics – Training Principles 

Welcome to the second module in the Strength & Conditioning Basics Series.

This module covers the 5 most important elements of Strength & Conditioning. These principles serve as the blueprint for everything you do. Respect them!

Train with Purpose!

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

Strength & Conditioning Basics – Needs Analysis

One of the biggest problems in fitness and exercise is the assumption that more is always better. This simply isn’t true.

In this presentation, I put the record straight about training, and how to develop a highly effective and efficient training program that is laser-focused on achieving results specific to your body composition and performance goals.

Welcome to module 1 of the Strength & Conditioning Basics Series. After listening to these modules you’ll know enough to become your very own strength and conditioning coach. The first module is on Needs Analysis.

The most important question in strength and conditioning is ‘why am I doing this?’ Before you enter the gym and pick up a weight, you must do a needs analysis to ascertain the goal process and resources needed to get there in the quickest most efficient way possible.

Learn more about the process of needs analysis in this video!

Train with Purpose!

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

TRAINING WITH PURPOSE

Having worked in the fitness industry well over a decade now I’ve seen my fair share of fitness fanatics, athletes and personal trainers waste their time and energy resources following inefficient training plans.

One of the biggest problems in fitness and exercise is the assumption that more is always better. This simply isn’t true.

In this presentation, I put the record straight about training, and how to develop a highly effective and efficient training program that is laser-focused on achieving results specific to your body composition and performance goals.

Train with Purpose!

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years

ROLLER COASTER – Bodyweight Training Session (Advanced)

This training program is an advanced ladder style whole bodyweight training session. Quality is a must – feel every rep.

For best results, this workout should be performed for a minimum of 8 weeks straight.

In order to use this training program, you should be able to perform:

• 3x Gym Ring/TRX Chest Fly (this move can be removed if too advanced)
• 5x Bodyweight Pull or Chin-Ups and Dips
• Bodyweight Squat for at least x10 reps
• Have good mobility and coordination
• Strong Grip

Equipment Needed

• Pull Up Bar
• Dipping Bar
• Strong towel
• Range of Kettlebells

Round 1

1. Chin Up
2. Hang Knee Raise
3. False Grip Inverted Row
4. Gym Ring/TRX Chest Flye (optionally – highly skilled)
5. Press Up
6. Squat Thrust
7. Skater Jumps (lateral movement, side to side)
8. Star Jumps
9. Bodyweight Squats

• Perform 1 rep of each exercise moving from 1 through to 9.
• Then repeat carrying out 2 reps, 1-9, then 3,4 and finally 5 reps of each exercise to complete the first ladder.
• Rest 1-2 minutes.
• Kettlebell Swings – 2 minutes of 20 seconds on/off using a 20kg kettlebell upwards.
• Rest 2 minutes.

Round 2

• Repeat the ladder except this time go from 5 reps back down to 1 rep.
• Rest 1-2 minutes.
• Then perform 2 minutes of 20 seconds on/off swings using a 20kg kettlebell upwards.

Round 3

• Repeat the ladder except this time go from 1 rep back down to 5 reps.
• Rest 1-2 minutes.
• Then perform 2 minutes of 20 seconds on/off swings using a 20kg kettlebell upwards.

Round 4 (If you dare)

• Repeat the ladder except this time go from 5 reps back down to 1 rep.
• Rest 1-2 minutes.
• Then perform 2 minutes of 20 seconds on/off swings using a 20kg kettlebell upwards.

BEAST – Bodyweight Training Session (Advanced)

This training program is an advanced whole bodyweight training session for individuals with at least 2 years training experience.

For best results, this workout should be performed for a minimum of 8 weeks straight.

In order to use this training program, you should be able to perform:

• 5x Bodyweight Pull or Chin-Ups and Dips
• Bodyweight Squat for at least x10 reps
• Have good mobility and coordination.
• Strong Grip

Equipment Needed

• Pull Up Bar
• Dipping Bar
• Strong towel
• Range of Kettlebells
• Resistance bands (red, blue)
• Dumbbells or Kettlebells.

Round 1

A1- Mix Grip Chin Ups x 2 reps
A2- L Sit Chin Up x 2 reps
A3- Towel Chin Up x 2 reps
A3- Regular Chin Ups x 1 rep

• Take a short rest between each chin-up variation if needed.

B1- Dips x 4 reps

C1- Ring Support x 4 Max Holds

• Complete x4 rounds.
• 60 seconds rest between each round

Round 2

B1- Press Ups x Max reps

B2- Squat Thrust x match reps from B1.

B3- TRX Inverted Row x Max reps

• Complete x4 rounds.
• 60 seconds rest between each round

SQUAT SWING BREATH

Perform as many rounds of these as possible within 5 minutes.

• x15 Single Arm Front Rack Squats- Left
• x15 Single Arm Front Rack Squats- Right
• 30 seconds non-stop Russian style swings with the heaviest kettlebell you can use (perform aggressively)
• Rest is 5 breaths (make sure you stick to this)
• Complete for 10 rounds

Developing Your Chin Up To 10+ Reps (Intermediate)

This training program is a progression from The First Ever Chin Up Training Program.

If you can do 2-3 chin ups unassisted and want to get to over 10, this program is a perfect for you. The majority of the exercises are bodyweight focused and require minimal equipment. For best results, this workout should be performed for a minimum of 8 weeks straight.

Before you complete the session, you need to test your max reps on the following exercises

• Press Ups
• Bodyweight Squat
• Inverted Row
• Prisoner Lunge

Equipment Needed

• Bench
• Rings or TRX
• Resistance bands (red, blue)
• Dumbbells or Kettlebells.
• Barbell and weight plates.
• Lying Hamstring curl machine.

Round 1

A1- Chin-Up – Max Reps
A2- Hang Straight Leg Raise – Max Reps
A3- Hang Knee Raise – Max Reps

• 3-5 rounds
• Rest is 2-3 minutes
• An important part of this session is to avoid going to complete failure on the chin-ups. Always leave 1-2 reps on the bar and keep building quality technique.

Round 2

B1- Single Arm Inverted Row – 3-5 sets x 6 reps

B2- Gym Ring Press Ups 30-degree angle – 3-5 sets x Max reps

• Rest 60s

C1- Goblet Squat (12kg/24kg Kettlebell) – 3-5 sets x 6 reps with 3 second pause in bottom

C2- Front Rack Reverse Lunge – 3-5 sets x 12 reps

C3- Lying hamstring curls – 3-5  sets x 6 reps

C4- Glute bridges – 3-5  sets x 6 reps

• Rest 60s

Core

Perform as many rounds of these as possible within 5 minutes.

• Mountain Climbers x12
• Plank Walk Out and hold for 6 breaths (walk in the plank stance for 6 seconds)
• Straight Arm Plank Hold for 6 breaths
• Sit Up x12

Your First Ever Chin Up Training Plan (Beginner)

This training program has been designed for individuals looking to accomplish their first chin up. The majority of the exercises are bodyweight focused and require minimal equipment. For best results, this workout should be performed for a minimum of 8 weeks straight.

Before you complete the session, you need to test your max reps on the following exercises

• Press Ups
• Bodyweight Squat
• Inverted Row
• Prisoner Lunge

Equipment Needed

• Bench
• Rings or TRX
• Resistance bands (red, blue)
• Skipping Rope

Round 1

A1- Hanging Knee Raise- Max Reps

A2- Press Up- 50% test score

A3- Bodyweight Squat – 50% test score

A4- Straight Arm Plank Shoulder Taps – Match Reps from A2 (Left and Right Tap is 1 rep)

A5- Skipping (single under) for 20 reps

• Complete as many rounds as you can in 10 minutes.
• As you get fitter increase round time to 12,15, 18 and 20 minutes.

Round 2

B1- Inverted Row 30 degree- 50% test score

B2- Wide Arm Press Ups Hands Elevated on Bench – Max Reps

B3- Reverse Prisoner Lunge- use 50% squat score for left and right leg

B4- Ring Support with toes touching floor- Max Hold

B5- Single Under Skipping for 20 reps

• Complete as many rounds as you can in 10 minutes.
• As you get fitter increase round time to 12,15, 18 and 20 minutes.

Round 3

C1- Banded Bicep Curls- 30s

C2- Banded Tricep Pushdowns- 30s

• x3-5 Rounds back to back with minimal rest.

D1- Squat Thrust- 30s

D2- Hollow Body Hold- 15s

D3– Arch Hold- 15s

• x3-5 rounds back to back with minimal rest

Who’s Got A Training Advantage? Men or Women?

It’s often said that ‘Females have to train twice as hard for half the results.’

Is there any truth to this?

In this presentation, I put the record straight and discuss the effects of gender on work capacity and exercise performance.

Yours in Strength,

Phil Graham

Founder of Diabetic Muscle and Fitness

Sports Nutritionist, Strength Coach, and Fitness Educator

Type 1 Diabetic for 12 years