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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Health
  • Trying to Conceive?
    To speed the process up, you’ll want to keep in mind some dos and don’ts. Here’s what women should and shouldn’t do to help boost their fertility. Read >>
  • Have Foot Pain?
    Here’s what you should know about this painful condition to stay on your feet. Read >>
  • Avoid Another Stroke
    If you're a stroke survivor, your chances of having another increase greatly. How much does your risk increase? There is now a 25 percent chance you’ll have a recurrent stroke, which is often more dangerous than the first. Frightening as this news may be, there is hope. Read >>
  • A Diabetic's Guide to Exercise
    Exercising with diabetes does present unique challenges. Here’s what you should know. Read >>
Health and Fitness News
I will be eternally grateful to you for how you healed by back!

I started training with Coach Berry when I was 61 years old.  For four months, I had suffered a great deal of back pain and knew I need to do something different. When I began with Coach, he asked me how I was feeling.  After a lifetime of training with a number of different trainers I could only say I didn't feel great.  My back pain caused me to see chiropractors and accupuncturists, but I found no relief.  After one deep tissue massage, Coach immediately had me feeling better.  After two months of training Coach had me back to 100%.  He knows what he is doing when it comes to training and injuries.  He trains people to perform exercises correctly to avoid injuries.  I have worked with many different trainers all over the San Diego County and Coach Berry is the best, most effective trainer I have meet.  I would highly recommend him to anyone who wants to improve their health and fitness levels.

Ron, age 62

A Diabetic's Guide to Exercise

How a physically active lifestyle can put diabetes in its place.

When diabetics fail to take care of themselves, a host of negative long-term health problems are possible. However, if you’re living with diabetes, you don’t have to cave into the myriad of problems.

By taking prescribed medications and eating a healthy diet, you can go a long way toward controlling your blood sugar highs and lows. But is that enough? Not if you want maximum control over your diabetes. To do that, you’ll need exercise.

Think diabetes is an excuse to stay away from the gym? Quite the opposite is true, because diabetes is just one more reason to seek regular physical activity. Exercising with diabetes, however, does present unique challenges. Here’s what you should know.

Why Exercise?

Good news for diabetics: physical activity helps lower your blood glucose levels and improves the way your body uses insulin. It also lowers blood pressure, bad cholesterol, and your risk of heart disease, stroke, and nerve damage. Exercise helps you lose weight; gives you more energy; keeps your bones, joints, and heart strong; and reduces your stress level.

Perhaps you’re a borderline type 2 diabetic. Start exercising! Studies have shown that losing five to seven percent of your body weight (10 to 15 pounds if you weigh 200 pounds) may delay the onset of the disease or prevent it altogether.

What Exercise?

Not sure what type of exercise safe for a diabetic? Take heart! Unless you have complications from diabetes (eye problems, kidney disease, heart disease, or foot problems) or high ketone levels in your blood or urine, exercise is safe. Aim for 30 minutes of aerobic exercise (brisk walking, hiking, swimming, bicycling, or dancing) each week, strength training exercises (hand weights, weight machines, elastic bands) three times each week, as well as flexibility exercises (stretching) several times each week.

How to Exercise

Diabetics must take certain precautions when it comes to exercise. Before beginning a new exercise program, always talk with your doctor. That allows you to get the education you need on how and when to exercise and whether you’ll need to adjust your medications before exercising.

If you have type 1 diabetes and your blood glucose levels are high and your insulin levels are too low, your body will produce chemicals call ketones. A high level of ketones in your blood or urine will make you sick. Exercising with high levels of ketones can make your blood glucose level even higher. Therefore, avoid high intensity exercise if your ketone level is high.

On the other hand, if you have type 2 diabetes with a high blood glucose level and no ketones in your blood or urine, light to moderate intensity exercise may actually work to lower your glucose levels.

Exercise Risks

Since low blood glucose levels are a concern during exercise if you take insulin or medications that cause low levels, it’s important to track your blood glucose levels before, during, and after exercise. These records will show you how your body reacts to physical activity so you’ll be able to prevent dangerous blood glucose fluctuations.

If low glucose levels are a risk for you, wear your medical ID bracelet and keep glucose tablets or fruit juice handy for a quick sip. And remember that low glucose levels can hang around or show up hours after you’re done working out.

Need some guidelines to follow when it comes to exercise and blood sugar levels? You got it!

Lower than 100 mg/dL: Too low to exercise. Eat a high-carb snack (fruit or crackers) before working out or after working out if levels are low following exercise.

100–250 mg/dL: A safe range prior to exercise.

250+ mg/dL: Take precautions. Take a urine sample and test for ketones. Don’t exercise until your ketone level is normal.

300+ mg/dL: Dangerous to exercise. Wait until your glucose level drops before working out.