In this free 4-week challenge, a team of top diabetes experts and I will take you through some of the most important things you need to know about diabetes and exercise, healthy nutrition, and weight management with diabetes.
How the Fit With Diabetes Challenge works
The Fit With Diabetes Challenge consists of five things:
- Daily activities or “challenges” that take you through everything you need to do in a step-by-step fashion
- Articles covering the most important topics on diabetes and weight management
- Weekly meal plans
- Workout programs that you can do during the challenge (home and gym workouts)
- A Facebook support group for challenge participants in which you can ask questions, share your experiences and connect with other people who want to be Fit With Diabetes
Each week, there will also be a giveaway where you can win awesome diabetes products from challenge sponsors like mySugr, One Drop and Myabetic.
Oh, and did I mention that it’s totally FREE to take the challenge?
The challenge is for all fitness levels and is based on my own experiences regarding diabetes and exercise, as well as the knowledge and insights of other diabetes and exercise experts. I’m excited to announce that there will be posts by:
- Dr. Sheri Colberg (author of The Diabetic Athlete’s Handbook)
- Gary Scheiner, MS, CDE (AADE 2014 Diabetes Educator of the Year and author of the best-selling “Think Like A Pancreas: A Practical Guide to Managing Diabetes With Insulin”)
- Susan Weiner (AADE 2015 Diabetes Educator of the Year, Registered Dietitian, and owner of Susan Weiner Nutrition)
- Ginger Vieira (Diabetes Author, Freelance Writer and the author of Dealing with Diabetes Burnout & Emotional Eating with Diabetes & Your Diabetes Science Experiment)
- Dr. Mark Heyman (Diabetes Psychologist and a Certified Diabetes Educator. Founder and Director of the Center for Diabetes and Mental Health)
- Ben Tzeel (DiabetesStrong.com fitness editor, Certified Strength and Conditioning Specialist)
Here is what people had to say about the last challenges:
“I not only got support and inspiration from all my fellow challengers, I also received wonderful articles on how to better manage my diabetes around exercise and beyond. I learned new recipes that taste great and keep my glucose at a steady rate. And most importantly, I set personal short-term and long-term goals that renews my focus after diabetes burnout. This was an amazing experience that has forever changed me and my health! Thank you so much!”
– Dawn, Type 1
“Thanks to this challenge, I have realized you can exercise successfully and safely with Diabetes. I now do 6 workouts a week and I actually enjoy them! Due to the expert advice and guidance given, I rarely go low during or after a workout and I feel so much healthier. The encouragement is also great from Christel and the Facebook group. I am forever in debt to all the members of the Diabetes Strong team and the Diabetes Challenge Facebook group. You can’t put a price on quality of life and a healthy lifestyle. Thanks to you all!”
– Kim, Type 1
If you are ready to join me on this journey to learn more about diabetes, weight management, and exercise, then sign up for the challenge in the form below. Let’s get Fit With Diabetes together in 2018!
This challenge is over so you can no longer sign up. To be notified when we start our next challenge (and get a free chapter from my eBook), please sign up for my newsletter using the form below.
Do I need to sign up again for the May 3 Challenge?
Hi Nancy, we haven’t decided exactly when the next challenge will be but yes, you have to sign up again. If you get our newsletter, we will let you know in good time when the next challenge starts.
Thank you so much. I can’t tell you how much this site has helped me. I am taking much better care of myself and getting the results I need.
Thank you, that makes me happy. Glad we can be a good resource for you
I became a diabetic 1 five years ago when I had a mass the size of a football in my stomach. It ate up my gallbladder and 90 percent of my pancreas. I fought for my life in the hospital for 3 months. But I survived. Now I am a diabetic. I know I still have so much to learn and grow with this. I would really love a chance for the next challenge. Have a blessed day.
Hi Stacey – you certainly have been through a lot!
Diabetes isn’t easy, but you have the right attitude, it gets easier the more you learn. We’d love to have you in the next challenge. If you sign up for the newsletter you’ll be sure to get a notification in your inbox when the next is launched. We’re currently planning on early summer
Hello All, I am joining this Community from Lake Geneva Wisconsin.
Hoping to develop some healthy habits – exercise, eat better and lower my A1C.
Hi!!!! My name is Loida. I am from Greece. I am type 1 and trying to do exercises in gym but I can’t managed … I have hypoglycemia and hyperglycemia after my gym so I have problem and trying to find solutions for my workout. Can you help me please?
Hi Loida – we’ll be addressing BG during and after exercise in the challenge this week, but if you’re not signed up for that I suggest you start exploring the exercise section of the website. We do have pretty hands-on guidance available for both pumpers and people using pens. If you’re looking for more personalized support I offer coaching. If that’s what you’re looking for please let me know
Thanks for your quick response
I will check out your articles and we will be in touch soon
Best regards
Lois
I’m in from Singapore!!
Going on 29 years with type 1. Looking for some help and suggestions to continue the battle. Just signed up for the challenge.
Thanks Christel for this great opportunity. I love reading your posts, and hope to gain further knowledge to help me with my T1 that I have had for 19years now!
Hello,
I’m going to try this again…I dropped out last time, so sorry.
Also, I don’t have Facebook, so I hope that is ok
Hi Martha, I love hearing that :-). And you don’t need Facebook, you will get everything by email and here on Diabetes Strong.
Just sing up I suffers a spinal cord injury in 2013 do to that am paralyzed from the chest down and with t2 8am hoping to find waybto le are more and get to loosening weight and starting my good lifev
Hi Elizabeth,
Thank you for signing up. I’m glad you decided to join us. You just do what you can and I promise we’ll support you the best we can. Our online community does include others with limited mobility so if you haven’t already I’d highly encourage you to join the Diabetes Strong Community Facebook group.
I was diagnosed with Type 2 a year ago. I cannot seem to get my numbers to be consistent. I really could use support in the form of meal planning (I travel 2-3 days a week for work) and support/encouragement to stay consistent with exercise. Looking forward to this challenge and not feeling so alone on this journey. Just wondering ….. is Yoga a good way to support diabetes?
Hi Cindy,
Glad to hear you found the challenge. Yes, yoga can be great for diabetes as a stress management tool and for overall health and flexibility. Try reading Rachel’s post here on the site: https://diabetesstrong.com/yoga-everybody-diabetes/
Hi!
I hope I can join the challenge from Sweden? Participated in a similar challenge 2 years ago and it did wonders for me, but the crew that held it started to charge for the service and it wasn’t focused on helping diabetics. I’m type one diabetic since 2003 with a heavy genetic predisposition for both type one and two. Lost my mom to the complications in 1981, so I’ve seen the backside with this condition. I go to the gym twice a week and try to eat as healthy as possible but I need inspiration and support.
Looking forward to this.
Kind regards
Anette
Hi Anette, you can definitely join from Sweden. We had participants from over 40 countries in the last challenge and I know we had a group of Swedes as well 🙂
I am in need of some information. I am wanting to purchase a new bathroom scale and some type of fitness watch like fitbit, but am unsure of what I should get. I was hoping you could direct me in the direction of a good and reliable products. Thanks for your time.
Hi Nancy,
I’m currently using the Polar 360 system (scale and pink watch you see me wearing in a lot of my pictures). I’ve used it for well over 1.5 years and it still works, so nothing wrong with the quality. It doesn’t have as many functionalities as some of the Garmin or FitBit watches so it will all depend on what you need it for. But at least this is a start
I’m very excited about taking this challenge. I have been a type one diabetic for 11 years now. Then early this year I was diagnosed with ms(multiple sclerosis). I really need some help with meals and exercise with these new obsticals and I feel this will be a great opportunity for me. I can’t wait to start.
Hi Frankie,
Glad you decided to sign up. If you want to get a head start there are plenty of resources on the website.
Christel
I just signed up for the challenge. Was just dx with type 2. My numbers are all over the place. Hoping to learn alot. I’m so confused on what to do.
There’s a lot of conflicting information available, but there are also a lot of ways of achieving health, with or without diabetes. You’ll find mine and the other experts perspective in this challenge, but please note that if your medical team has given you specific guidelines we always recommend you follow them or have a conversation with your team on why the guidelines were given.
Glad to see you join
I can’t wait to start this challenge! I have lost 42 lbs already by cutting out sugar but I have leveled off!! I want to lose 40 more lbs so I am going to need help and this challenge should be great motivation!!
Way to go Shawn! Keep up the impressive stride and happy we can be part of your journey
I’m 20 years old, and have had type 1 diabetes now 3 years and look forward to starting!
Welcome to the challenge Brianna, glad you decided to join us!
Thank you I’m looking for a to the support to learn more about managing my diabetes.
I am a newly diagnosed diabetic and I’m starting to figure out my new life. I have lost close to 70 lbs so far but I’m hoping to learn more healthy foods that don’t contain nuts. I’m allergic and a lot of recipes I find have nuts somehow involved. ( I’m allergic)
Hi Tasha,
That’s fantastic weight progress, well done! Allergies can be challenging to work around. I hope you find options you like on the site
Are the Facebook groups private?
Hi Melissa, Yes the Facebook group is private so people outside the group can’t see what you post.
Thank you
I signed up hoping this will push me to take better control of my health I am a type 2 diabetic with an under active thyroid and I also have a really bad knee that they will not treat until I lose 40lbs it’s hard to lose the 40lbs when your knee screams in pain when you do most exercises its a darn if you do darned if you don’t I never was overweight until I became a diabetic and my thyroid went haywire I NEED HELP.
Hi Laurie, joining this challenge is a really good first step. The thyroid issue, of course, needs to be dealt with by your medical team, but we’ll dive into exercise and nutrition together. And if you haven’t already I highly recommend joining the Diabetes Strong Community on Facebook. This is where you’ll find the day to day peer support
I have been a typ 2 diabetic for more than 20 years. Have mostly controlled with medication. Lost about 40lbs in the last year. Reduced insulin from 40u AM 30u PM to 35 & 25. Need help to stay on track. Hope your program will help.
That’s really impressive progress! If you haven’t already I highly recommend joining the Diabetes Strong Community on Facebook. This is where you’ll find the day to day peer support
I have been a Type 1 Diabetic for 53 years. I work out but would like to learn more!
Thank you!
Great! Welcome to the tribe
Just signed up for the challenge…tried everything, but weight keeps adding on…type 2 for over 10 years and was put on Lantus just this last year. Hoping I have the faith, determination and hard-work to complete the challenge. Because I really want to lose weight and gain energy back.
One step at a time and you will get there. If you haven’t already I highly recommend joining the Diabetes Strong Community on Facebook. This is where you’ll find the day to day peer support
I have just signed up for this challenge. Hoping I can use some of the items that you all are going to be suggesting for us to try. I have been T1 for about 10 years on and off the pump. In and out of the hospital. And always willing to try new things. It is just hard for me to get things straight due to the fact that I am extremely tired all the time. And I have a full time job that requires me to work 50 or more hours a week. And my phone is constantly ringing from work calls. Stress, tired, and over worked I guess really isn’t a good deal when it comes to being diabetic. But now a days you have to work to pay the health insurance.
Hi Anastacia,
Signing up for the challenge was the first step to making meaningful changes. Glad you did it!
You will have to prioritize some time for yourself though. Finding 2-3 10 min timeslots throughout the day where you can be active can be a great second step. But you need a plan, nows the time to make it.
Christel
I have signed up. I am type 2, go to gym on regular basis but would love to loss 10 pound. Also want to learn about better eating habits being a South Asian background. It will be nice if able to cut down my meds.. thanks
Welcome to the challenge!
Ok..so I have just signed up for this. I am a Type 2 struggling with diet and exercise because the meds do agree with me and make me really ill, and they do not reduce my blood glucose levels but give me a craving for sweet, high carb foods. So looking forward to taking part and hoping that something will bring my blood glucoses levels under control.
Hi Elaine – welcome to the challenge.
Exercise can do wonders for insulin sensitivity, so just getting moving should help you.
Looking forward to starting with you
I’m glad to be a part of this challenge. I really need to do this. I’ve been sitting home for over 2 months- havi g gone through dbs (deep brain stimulation) I worked out a lot in the summer , using the elliptical and pool. I do also need a knee replacement which I plan to do in the summer. Being home has weakened me and making me eat the wrong foods. I need the help
Welcome to the challenge, we got you! If you’re cleared to get back in the pool, that would be a great way to add exercise back in (and would work great with the challenge)
I’m 63yo and extremely overweight. I’ve had poor blood sugar control since having to give up my oral med and rely only on insulin. I used to walk on my treadmill daily but due to several shoulder surgeries I wasn’t allowed to continue. Sincerely hope this challenge helps me be more active.
Sorry to hear that your injury is keeping you from the treadmill. I think it will be key for you to figure out what you can safely do before the challenge starts. Consult your medical team, maybe you can walk in a pool or bike?
I am a type 2 diabetic since last 8 years, I am on and off my target, more off than on. I am looking forward to this challenge, hope it works for me. I also have to loss about 25 pounds to be fit.
Welcome, glad you decided to join, that’s the first step to making changes!
I really would like this to work. I need to lose about 30 pounds to be on target for my weight. Due to other issues the best thing for me to do would be to walk and walk. I love walking
If you love walking, I suggest you start incorporating that into your routine. Walking is fantastic both for weight management and blood sugar control. Next will be to get your nutrition in check, that we’ll work on in the challenge
Ery interested, need the extra kick in the butt to keep me motivated, ex Canadian soldier, med released for Type 1 many years ago..
We got you, Richard! Welcome to the challenge
Hi! My name is Tanna & I have been a T1D since I turned 18. I am now 39 & I have really been dealing with diabetes burnout here lately. I am definitely looking forward to getting started!!!
Hi Tanna – Diabetes burnout is tough, keep fighting and you will get through this one.
I’m 6 weeks post of quintuple bypass. Sutures out tomorrow!! 99% blockage, was less than an hour from death when I went to ER. Heart is good now. All this due to diabetes. Still have severe neuropathy to both feet, fall down frequently. Going to cardio rehab 3 X a week but only for short time. Hoping this challenge will keep me motivated. Exercise has never been my thing. I’m 66, with a new lease on life!!
Oh! Glad to hear you’re ok, and ready to use that second lease. If you haven’t already I highly recommend joining the closed Facebook group (Diabetes Strong Community). Here you’ll find pretty amazing peer support
I have limited mobility because I cannot walk as much as I want or go to the gym like I want. My meals are not a problem. I am Type 2 diabetic. I have lost about 30 lbs sooo far, but I want to lose more. Meals are not a problem. I am a member of a T.O.P.S (Take Off Pounds Simply). I look forward to any and all information that you can give me.
Welcome to the challenge. So glad to hear that you have your diet down, that’s often the hardest part. Really impressive!
My biggest struggle is weight management. I am a serious triathlete and want to lose about 15 pounds. I struggle to keep weight off even while in the midst of a 6 day per week training schedule. T1D for 27 years, insulin pump user.
Hi Gretchen,
Sounds like you’re active enough, so assuming nothing is off medically, it only comes down to diet and how you manage your blood sugar. Pitfalls are often overtreatment of lows and generally not keeping an eye on nutrition. A good first step could be to start tracking all you eat, including anything used for treating lows. That can often be an eyeopener.
And of course, be part of the challenge 🙂
I am type 2, and really need to get back on track. My meal plan is out the window at present. And exercising is pretty nil. So this is going to be my catalyst for change. I am not on meds, just use diet and exercise
Deciding to start making changes is how you’ll make this happen. I’m glad this challenge is can be there to support your journey. You can do this!
I am looking forward to the challenge, but I am concerned about my physical limitations. I use a walker ever since my DKA coma on April of 2016. My limitations are extreme weakness in my legs, hands and arms. I am wondering if there will be any exercises that I will be able to do. Thanks.
With limited mobility, you’ll have to adjust the workouts I have on the page to work for you. But you don’t have to do the challenge workouts to succeed, any movement counts. If you have access to a pool that might be a good way for you to move
Nancy L. Tri :::: I started walking last February or March – I couldnt do much at first. I walked to the park with my nephew (about 1 or 2 blocks). Gradually i built it up to walk around the path while he played – i sat down on the bench when i needed and did more when I could. Now (8 or 9 months later) I can walk 2 miles at a time.. or I do a 45 minute workout at the gym. I feel stronger and ready for more – thats why I am doing this challenge – to get even stronger and challenge myself for more. Good Luck !!!!!
Meals are a problem. Am on a very limited budget and do not have access all the time to cooking facilities, so usually eat out of my small, about 4 ft. High refrigerator for breakfast and lunch and my daughter usually prepares dinner. Which can vary widely. Like one night she gave us Chipotle burritos at about 1000 calories each. Last night was Tostito nachos w beans, hamburger, cheese and guacamole. I have no cupboards or place to store shelf foods, so I need to use up immediately things like bread, canned goods,etc. Daughters meals usually are very good, just don’t match my low salt, high protein, low carb, lots of veggies requirements.
Maybe having a conversation with your daughter about your dietary needs could be helpful? As for storage and cooking, you can get quite a bit of good quality canned/pouched food now that is fairly budget friendly and won’t take up too much space. You work with what you got, right?
I have diabetes burnouts many times in my 50 “type 1 diabetes” years. I usually walk 9 miles per day on Mondays to Fridays. It is hard to add more exercises.
Hi Michael, I’m not sure you need to add more exercise. If you’re joining the challenge we encourage that you either do your own routine (like your walking) or one of my routines, but no need to do both
Will be able to go back to working out on Jan 3. Been in a walking boot since nov 8. Broken metatarsal. Looking forward to this program
Excellent timing 😉
In pretty good shape for a 60 year old . Having hand surgery on12/28 but will do lower body stuff . I desperately need help with a meal plan that I can stick to and easy (hate cooking). Thanks !
Hi Jeei, we will have weekly meal plans during the challenge, but you can also get a head start by visiting our meal plan library right now.
Just making sure I am signed up. I’m ready to go for it
Hi Rhonda, if you got the welcome email, you are all set. if you didn’t, please check your spam folder and get back to us if you still don’t see the email.
Hi! I signed up for the challenge but i have a few more questions.
Hi Rosalynn – thank you for joining the challenge. You can join the Diabetes Strong Community Facebook group if you have questions for others who have already participated in previous challenges.
May we get a grocery list I am on a tight budget and need to know how much the meals will be. Thank you.
Hi, the meal plans won’t be published before the challenge, but when they do it should be pretty easy to see what ingredients you’ll need. And I always recommend making substitutions if needed. So if chicken is on the menu but turkey is on sale, then that’s what you buy. I’m also a fan of buying frozen when I can (if it saves money) and stocking up when I find a good deal.
Christel
Hope to get better glucose control with fitness.
Please tell me when the 4 week challenge begins. I look forward to working with you.
Hi Cecelia, it begins on January 3. We look forward to having you join the challenge as well 🙂