How important is nutrition to you? What types of food do you consume on a typical day before and after a workout and also when maintaining your BG’s?
The saying that you can’t outrun a bad diet is very much true. So nutrition is very important for me. If you are looking to make changes to your body, mood, and diabetes management, getting your nutrition right is the place to start. What you eat is actually more important than how you work out. I eat 6 small meals throughout the day consisting of low glycaemic carbs (oats, sweet potato, and rice), lean protein (chicken, fish, and eggs) and fats (coconut oil, nuts, avocado).
“TheFitBlog offers some amazing, cost effective meal plans for example the Female Fitness Program. It’s a general workout and meal plan for women but can be used by everyone, so it doesn’t mention diabetes at all, but it definitely works for people with diabetes (as it’s the program Christel used when she first started her fitness journey).
There is also an opportunity to have Online Personal Training. Christel works directly with clients and creates a custom- made workout meal plan weekly follow-ups and all the things that you would expect from a personal trainer. For Christel’s clients with diabetes, she is able to help them with diabetes management, especially when it comes to working out. “
Are there any specific foods you would advise a diabetic to have when working out?
Yes, but it depends on what kind of exercise and the individual’s goals. If you want to build strength, you need a good low glycaemic carb (oats, sweet potato, brown rice) and protein (chicken, fish, egg) before your workout and a higher glycaemic carb (white rice, banana, rice cake) and protein (whey shake or eggs) after your workout, accompanied by insulin. You actually need that insulin spike after your workout in order to feed your muscles and build strength and volume. Don’t be afraid to eat, and insulin is not the enemy!!!
“As diabetics, we are constantly counting how many carbs we’ve consumed in any given meal. A lot of us are inclined to follow a lower carb diet to keep BG levels under control.”
How many carbs do you have in a day?
Let me start by saying that I’m not a fan of no carb diets. They don’t fit my goals and I don’t think you need them in order to have good blood sugar control. My standpoint is that carbs aren’t the enemy as long as you eat healthy carbs. Eating too many of the high glycemic carbs are what’s going to mess with your blood sugar and your waistline. Right now, I’m doing carb cycling which means I have about 100 g of carbs for 2 days, then 125 g on day 3 and then 225 g on day 4. Bear in mind that that’s my bikini prep plan. If it was off-season for me, I would most likely be eating more and when I get closer to competition day, I’ll be eating less.
Do you keep a record of this?
Absolutely! I use an app called MyFitnessPal. It’s brilliant and it’s free, hurrah.
What evaluations do you conduct on a new diabetic client who wants to begin a fitness regimen?
I always have new clients fill out a questionnaire about their health, workout experience, previous injuries, diabetes control, etc. I also ask them to track their food and beverages for a few days before our initial phone/FaceTime/Skype session. This allows me to understand what their starting point is so we can discuss goals and set expectations. I want to create a plan that will get the individual the results they want but it also needs to be safe and sustainable. I’ll never promise a 50 lbs weight loss in a month and I don’t expect clients to do what I do.
How do you ensure that a fitness program is effective?
After the first meeting with a new client, I create a customized workout and meal plan. We then have regular check-ins and status updates (how do you feel, your weight, diabetes management, perhaps progress pictures, etc.). Based on the clients’ status, I will make any adjustments necessary to his/hers workout and diet. I’m also available for questions on Facebook messenger or text when needed. Everybody is different so a cookie cutter approach won’t work
“When it come to my diabetes management, I’m so fortunate to have the support of my husband. He’s there through most hypos, he’s even become quite good at counting carbs and always encourages me, when it comes to working out.”How does Tobias help you with your diabetes management, motivation and fitness?
Tobias and I have been partners in crime for 16 years now so he knows the ins and outs of living with me and my diabetes. I’m very independent when it comes to my diabetes management. For me the most important thing is that he understands that sometimes it just sucks, and I’ll complain, but I’ll get over it. He actually wrote a very sweet piece on how to support a diabetic spouse on TheFitBlog, check it out.
I want to say a big thank you to Christel and Tobias for sharing TheFitBlog with us. Christel is a true inspiration and has given me hope that I too can be successful when it comes to maintaining my fitness goals. Better understanding of my insulin sensitivity, carb ratios, learning how much insulin and food to consume around workouts and not over correcting my low BG’s will definitely not limit my ability to reach my true fitness potential.