Andi Balog Fitness Professional | Sport & recreation

Andi Balog Fitness Professional

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25.01.2022 What you need to know and how to manage it!

25.01.2022 Counting carbs as a t1 is somewhat crucial, and roughly knowing your calorie intake is important.. but they aren’t the entire picture. One of the big things we can lose touch with as type 1s is our hunger levels.. thanks to hypos and highs which screw up our signalling and can either; have us feeling starving and shovelling in food only half hour after a big meal (to keep us alive) or cause us to go an entire day without feeling hungry while our bloodstream is bursting w...ith glucose. Our brains and bodies are AMAZING at forming connections and habits. Which is great for learning new skills and not playing with deadly spiders.. but not so great when you pick up a habit of eating in the absence of hunger..Thats when we stack on the weight, start needing more insulin, & feel crap about ourselves!! If you’ve developed this habit as a type 1, just know that you CAN relearn your hunger signalling and your eating behaviours so that you can return to a healthy weight (and stay there), and gain back your confidence and control over your life. It takes AWARENESS & ACTION (or in some cases INACTION). Awareness of your self in the moment - your actions - your habits - your eating behaviours - and noticing where you can step in and change the behaviours in positive ways. Action replacing behaviours that aren’t serving you Inaction not following through on old habits & behaviours that no longer serve you If you do the above, your relationship with food, your body & brain will improve and you will be BACK IN CONTROL! We can only change what we bring awareness to! Have you noticed any disordered eating patterns in yourself since being diagnosed as a type1? What are they? Share it in the comments below and inspire others to be open about the same issues. See more

24.01.2022 Excuse me but who the fuck gave ‘motivation’ so much power?! Some human put a word to an emotion we rarely feel.. and now we struggle to do anything in absence of ‘motivation’.. do you see how silly this actually is? Do you require motivation to breathe? To brush your teeth? To feed yourself, your children or your pets? It’s only when your mental health is in a poor place that those small things really begin to become insanely difficult - otherwise you just do it be...cause it needs to be done!! If your mental health is in check - and your aren’t doing any of the below necessary tasks, it’s most likely because you’re giving your emotions (like motivation) too much power: taking your insulin checking your bgs striving to improve your t1d management eating well moving your body getting enough sleep making yourself a priority Remember: motivation means nothing If you don’t give it power you can and have achieved things despite your mood action breeds motivation which leads to more action and more motivation See more

24.01.2022 Type 1 Sterling Silver Solid Bangle GIVEAWAY Type 1 Diabetes is often overlooked as just another form of Diabetes - but it is only those who are touched by this chronic condition that truly understand it's severity and the challenges it poses to someone's life. ... Not only is type 1 a difficult to manage, lifelong condition - but it is often also misdiagnosed initially - leading to a life threatening condition called DKA (high blood sugars and acidic ketones causing damage to the body). Diagnosing type 1 early can help avoid DKA. To help raise awareness for Diabetes Awareness Month and stop DKA at diagnosis, I'm teaming up with @thetype1foundation and giving ONE lucky follower the chance to win one of these beautiful silver Type1 Bangles to show off and empower you to embrace living with Type 1 every day. This beautiful piece of type 1 jewellery is: - 925 Sterling Silver, designed in Melbourne Australia by @ichujewellery - engraved all around with the word 'TYPE1' - beautiful statement jewellery - a subtle medic alert - embracing living with type 1, with pride HOW TO ENTER? For 1 entry: - Like this post & follow @andibfitnesspro @thetype1foundation @ichujewellery For 2 entries: - Do the above + - Tag a friend in the comments of this post For 3 entries: - Do all of the above + - Share the 'dont ignore the 4' poster to your stories & tag @andibfitnesspro & @thetype1foundation to help raise awareness against DKA at diagnosis Enter as many times as you like! Andi x ---- Entries close 11:59pm (ACDT) Monday 30th November 2020. Winners will be notified & announced Tuesday 1st December 2020. *not sponsored, endorsed or administered by, or associated with Instagram or Facebook. @ Adelaide, South Australia See more

21.01.2022 The fearful are caught as often as the bold. This quote wasn't at all in relation to type 1 diabetes. But I truly think it resonates with our fear of exercising due to the repercussions on our bg levels. You absolutely MUST take risks and dance on the line of danger to get great control over your blood sugar levels.... An ultimate example would be those who use LOOP for their insulin management (a highly experimental system of insulin pumping that involves programming your own software) - who have better bgl control than even those who use auto-mode on approved insulin pumps on the market. Hba1cs of 5 down from 10 or more. This is risky. It's self-built. There's no medical support. But the results speak for themselves. If we don't try and push the boundaries of our own daily lives with t1d, we cannot learn how to best manage this condition. Since our lives are all vastly different, we must all learn to understand our OWN bodies and how they react to different forms of exercise in terms of bgl levels. Yes it's a lengthy process, but it's doable! Millions of healthy type 1 diabetics all around the world have worked it out, you can too!!! Have trust and faith in your own abilities to manage this condition and live your life as normal! I'm cheering for you. & if you're needing more specific education and support around how to manage your bgls around Exercise, ask me about the next round of my Fit Little Peanut coaching program. You will learn all of this and more, while getting 1:1 support to guide you throughout the program. DM me or click the link in my bio. #ipreview via @preview.app See more

20.01.2022 Mine has been How’s yours? Tell me in the comments!

19.01.2022 Fancy a 24/7 job with no income; no job prospects; no benefits & no time off? yes please! If I knew EVERYTHING involved with t1d 17 yrs ago, I don’t think I would’ve taken on the challenge of managing it as well as I have. ... They say knowledge is power; But there’s a thing called OVERWHELM. & Paralysis by Analysis. It’s too much at once. Like when you read a bunch of self help books, without implementing the action steps straight away - that knowledge is useless, you aren’t doing anything with it, it goes to waste and makes your head feel like it’s going to explode! It’s the same with t1d! Here’s how I’ve stayed on top of the t1d roller coaster for 17yrs without any complications and no hospital admissions since diagnosis: Learn only what you need to know RIGHT NOW & maybe for tomorrow Granted that’s already a lot - but trying to learn EVERY nuance of t1d before it happens or before you’ve experienced it - is useless! ________ Be proactive instead of reactive this means finding patterns and learning from them to allow pre-planning and taking action before an issue arises _______ Be ok with being out of control Understand that there’s still so much we don’t know - so when shit goes wrong, despite feeling like you’ve done ALL THE RIGHT THINGS - there are so many factors at play (that we know of) and probably countless others (we don’t know of) _______ Remember you still have a life to LIVE it’s so easy to get caught up in the everyday craziness of t1d and forget the whole reason you’re trying to manage it all you have a LIFE and t1d is just a part of it all don’t put off doing fun things because you have t1d to manage because t1d will never cease learn to manage t1d WHILE you enjoy your life at the same time! _______ Stop comparing your needs aren’t mine. My needs aren’t yours. Be that for: insulin, other meds, sleep, target range, specialists, diet, exercise, support the list goes on. You are an individual with individual needs. Do what is right for you and your T1d. Was this helpful? What gets you through the days w t1d? See more

17.01.2022 OATS CHIA + EGGS Your brekkies just got more tasty, exciting and nutritious.. you’re welcome! >> << ... 2 whole eggs 15g chia seeds (black or white) 35g rolled oats salt to taste water to cover above ingredients in a bowl by 1cm 1. Add all ingredients to a microwave safe bowl 2. Stir well for 30 seconds, ensuring the egg yolks are broken up and mixed through (otherwise they will explode in the microwave 3. Allow to sit for a few minutes so the chia and oats can absorb some of the water, fluff up and thicken 4. Cook for 3-5 minutes depending on how thick you like the oats and also depending on your microwave. You don’t want to over cook it or it will be hard! 5. Enjoy feeling like a healthy goddess because you just got a massive hit of essential fats and protein to start your day! 20g 19g (85% from essential omega fats!!) 22g 10g 372 Soooooo are you hungry yet?! !! See more

16.01.2022 What foods are you avoiding because of t1d? Is it because you can’t nail the bolusing for it? Or just because you choose not to have it for the purpose of keeping carbs low? I personally don’t have any ‘no’ foods.... For a few reasons: - ’ moderation shows the best results so far.. ’ , ’ - - - . We don’t only eat for nutrition & being a t1d nutritionist I see these behaviours in almost all of my clients. And its hard to see because I know how many problems it causes but also that it can be avoided altogether by avoiding restriction.. ’ ’ ; !! ’ ! Do you restrict any foods because of t1d? What is your experience with this? Has this restriction helped you? Has it caused other issues?.. See more

16.01.2022 Do you think eating healthy as a type 1 is hard and boring? I used to think the same way.. Raise your hand if you had a dietitian at diagnosis tell you either: 1. You have to have carbs with every meal ... OR 2. You have to eat low carb? .... ME! So I spent close to 10 years my life thinking I needed 2 slices of toast for breakfast and a glass of milk before bed for the rest of my life.... and another few years believing low carb was the best option!!! Here’s a hint: Neither is correct! How to make eating healthy with t1d SIMPLE Figure out how much food you need and how much protein/fat you should aim for in an average day there are calculators for this online that can give you a decent estimated goal Protein should be about 1.2-2.2g/body weight in kg (complete protein sources) Fats shouldn’t drop below 20% of total calories (especially for females) Carbs are optional (if you want them or if you need quick bursts of energy like a marathon runner or a super active individual - most people aren’t considered super active even if you’re moving all day) Honour your preferences and disliked foods Other than hitting the above guidelines, you don’t have to eat a bunch of foods you hate - AND there is room for all of your favourite foods from time to time! Get to know your I:C ratio, ISF and your reaction to exercise like the back of your hand None of the above will work if you can’t get your insulin management in check. Learning your own body is crucial to pin-pointing your insulin needs in different situations, types of exercise/activity and for different foods. TRIAL AND ERROR. PRACTICE MAKES NEAR-PERFECT - *because perfection doesn’t exist If you want more specific guidance around the types of foods to eat or how to eat for your specific goals with t1d - dm me a and we can chat about your goals! On the other hand if you’re ready to make a change NOW - sign up for my next round of 1:1 coaching with the link in my bio! See more

15.01.2022 Does anything really have to change? When I was first diagnosed with type 1, I didn’t know enough to be scared of what’s to come. It didn’t occur to me how or why my life would be any different with this disease. 5 years after diagnosis if it wasn’t for: the poor advice given to me by the hospital dietitian causing me to eat carbs at every meal and far more food than my body needed; and 2 injections a day; & hypos after exercise - not much was different in my life. ...I did what I wanted. Fast forward 10 years My knowledge of t1d, nutrition and exercise had grown 10-fold & pumping became my new norm. This again let me continue to be the person I wanted - despite the set changes, planning, highs, lows, blood, sweat & tears. I was more determined than ever to not let t1d change my life for the worst. Here I am 17 and a half years after that diagnosis day in hospital. People are still wondering how I stay so positive with such a heavy burden to bear, yet I feel stronger than ever.. The way I see it is, why let something that can make you: STRONGER, HEALTHIER & MORE RESILIENT - make you feel defeated or diluted?... LET IT EMPOWER YOU! You can’t change it. So you can choose to let it stop you or let it motivate you. To do better. To have more empathy. To work on yourself and help others. So let’s keep this vibe going. Tell me in the comments - how t1d has changed you for the better! See more

14.01.2022 I can give you all of the tools, education, insight you need to reach your health and diet goals but YOU have to do the work! Are you a type 1 who wants a fully personalised approach to losing weight & improving your diet? FLP Nutrition coaching is a 100% online 4month coaching program that teaches you the fundamentals of health, diet, t1d & weight management with daily accountability and support whenever you need it! I meet you where you’re at with your knowledge &... goals - and help you get where you want to be with research-based nutrition, exercise programming, confidence building and guidance. YOU’RE IN CONTROL of your health, your t1 management and your weight - t1d or not! It’s time to invest in YOU. If you’re READY for change - msg me for details and jump on my waiting list for the next intake - SPOTS FILL FAST so don’t miss out this round or you’ll have to wait for the next one! See more

12.01.2022 What is your biggest struggle as a woman with t1d? Weightloss Lifting Weights Cardio BGL management... Knowing how much insulin you need & when Periods!! Pressure from doctors/endos Pressure from family/friends Counting Carbs Affording supplies Anxiety of highs & lows Feeling alone Juggling it all Other See more

12.01.2022 Two letters stand between you and your goals. If you’re a type 1 who saw this and stopped scrolling - keep reading! It’s all possible:... the weightloss the straight bgl line the confidence the healthy diet that doesn’t taste like crap being strong and fit I know because first I did it myself, and now I help other type 1 women do the same! All that stands between you and your goals is two little letters (and an apostrophe if you want to get technical) Are you really going to let that stop you?! Didn’t think so! Comment below and tell me what your goal is! See more

12.01.2022 Do you hypo whenever you exercise/try to be more active? Do you have to eat to avoid going low throughout the day or overnight and feel full constantly?? Do you try to eat healthier to lose weight but eventually throw in the towel because you’re getting hypos allllll the time?? Keep reading ... GIRL, I feel you!!! I used to go low just thinking about exercise.. not to mention doing grocery shopping - EVERY TIME! That was me before I figured out the balance of managing bgl levels and dieting.. Over countless years of research, learning, reading, growing - I’ve found that balance and the method to allow for exercise, healthy eating & weight loss with t1d. & this is what allowed me to finally lose over 10kg in just 2 months - fairly effortlessly - 6 years ago - after being overweight for most of my childhood and all through high school.. How to find balance with your bgs: Know the relationship between your bgs and your diet/weight/exercise/sleep/stress/general health/insulin all of these things affect your bgs IN BIG WAYS. Start being aware of your hypo triggers it is usually a combination of too much insulin + lack of time management/planning around food & activities. Air on the side of caution & test test test! trial and error is a REQUIREMENT of improving bgl management - as we are all completely individual with different dietary/insulin/movement/lifestyle requirements and preferences - what works for your friend won’t necessarily work for you or me. Try something, test, analyse the result and make another change if you need to. , ? ’ ’ ! See more

10.01.2022 DON’T GIVE UP

09.01.2022 T1d isn't my only diagnosis experience. About 3 years ago I had reached my wits end with a lengthy period of feeling my absolute worst health-wise. Prior to that time I had spent a lot of time in stressful relationships and jobs. I was dizzy all the time. My skin was dry and in flares. I was on edge all the time. I couldn't get through a day without a nap. I was freezing cold in the middle of summer. Was anything but regular. Headaches daily and I would get tired doing sim...ple daily chores. Of course on top of all that, depression was an obvious addition. Who wouldn't be? I knew something was very wrong. I had all the regular testing done as well as extras. Saw around 6 different doctors over the space of a year. Everything was 'normal'. There was 'nothing wrong with me'. Doctors were looking at me like I was crazy. (luckily I was used to doctor push-back being type 1 for so long) Yet I felt like I was literally dying. And all I could think was this one line that played over and over in my head every day.. Absence of evidence is not evidence of absence Absence of evidence is not evidence of absence Absence of evidence is not evidence of absence True to my regular nature, I kept pushing, researching, learning, trying until I stumbled across a podcast episode titled 'reclaim your thyroid health' ..with a guest who was experiencing the exact same symptoms as me and being shoved around in the medical system in the exact same way. I felt like I had discovered the lightbulb. To this day, I can thank free speech and podcasts for my recovery from low thyroid. If it wasn't for that podcast, I would have probably never learned about an integrated health doctor who is responsible for helping me reclaim back my health naturally. The point is - if it wasn't for me advocating for my own health and standing up for myself - even when doctors with 'authority' were telling me i was 'perfectly fine' despite my test results showing below optimum but 'within range'.... My gut told me the truth. I'm so thankful for trusting it. I urge you to trust yours too. What you feel is a major marker for your health.

07.01.2022 I often wonder where I’d be today if I limited myself to what the doctors, dieticians & endos told me about t1d & never did my own research.. From the poor dietary guidelines (a set amount of carbs at every meal) that made me gain more weight than ever To the pressure to being a healthy bmi... (which doesn’t account for any muscle) Endlessly trying to mould me to outdated and misinformed government guidelines that just didn’t serve me and my needs The countless appointments & doctors trying to force me to change my settings forgetting that when they went home to their families for the evening, I was the one left to fight the mess that was made I’m so glad I chose to take my health into my own hands.. keep learning.. growing.. and understanding my body and this condition to a deeper level - without trying to meet the outside pressures placed upon us as t1ds to be perfect (which doesn’t exist). I want to empower you to do the same.Take care of your body FOR YOU. Be fit and strong FOR YOU. Get to know what foods are right and wrong FOR YOU. Don’t be afraid to break the mould. Colour outside the lines. Be your OWN accountability & be your best self FOR YOU. You deserve nothing less! Tell me how you don’t fit the mould with your t1d? What rules do you break for your own sanity? Best answer gets a share to my stories! See more

06.01.2022 10 protein packed brekkies to mix things up I dunno about you but I ain’t having a protein shake every morning. Because.. *yawn* but also it’s good to get variety in for health’s sake Here are some more exciting protein packed options for brekky (or dinner I’m not judging):... Protein waffles Protein cookies Chia pudding Berries + Protein Yoghurt Breakfast tacos Smoked salmon & boiled egg sandwiches Protein Balls Chicken fajita bowls Protein fudge Do any of those sound like something you want to try?! Don’t forget.. protein can spike your bgls sometimes as much as carbs can - so you might have to bolus extra for high protein meals to keep yourself steady! Comment below if you want my Choc Protein Fudge recipe & I’ll send it to you! See more

05.01.2022 Weightloss isn’t always the goal. A lot of people don’t realise that there are just as many people out there who want to GAIN weight & strength, as there are those who want to lose weight. Body confidence can be affected by little weight the same way it can be affected by a lot of weight.... The struggle is relative & it’s real. Gut issues and intolerances can often be a huge factor in those who struggle to keep weight on (not always, but a lot of the time). Getting to the root of these issues can allow food freedom and the ability to gain the strength and healthy weight you’ve always wanted. This is my client Monique who has been working with me for 3 months. 1kg may not sound like a lot, but it is for Monique. Before she started working with me she was going to bed every night with gastro pain & a wheat pack, not to mention multiple (5-6 or more) hypos a day due to digestion issues. Having a severe intolerance to many foods, used to make getting in enough food & holding onto weight IMPOSSIBLE. Our approach has been subtle but effective. We have taken her dietary changes one step at a time. We slowly implemented more movement & more (of the right) food. Now her engagement ring fits. She is full of energy. She has roundness and strength to her shoulders. Her posture has improved. Look how strong her arms are. Her calves and legs are strong. Her bgls are more stable and hypos are a lot more rare. So no, it’s not just 1 kilo. A huge well done to Monique for being consistent and working through all of her barriers so far! I can’t wait to see what else she achieves! If you’re a type1 who is looking for this kind of personalised approach to losing weight, building muscle, gaining confidence .. Click the link in my bio to join my waiting list for my next round of coaching! See more

05.01.2022 Just pause your scrolling for a sec... and celebrate this massive transformation by my client Jen! 4kg and a completely different mindset & relationship with food.. When Jen first started coaching with me, she simply didn’t know what was holding her back from weight-loss. One week into her coaching and she was already making leaps in her nutritional knowledge and putting all of the theory into action. She has trusted me and the process every step of the way - even on... days when she doubted her ability to achieve her goals. She stuck to it. And that’s where the magic happens! Drop a heart below to show this t1 star some love and push her to keep going! & If you’re a type 1 who is struggling to lose weight, get strong and clean up your diet - message me about Fit Little Peanut nutrition coaching and get on the waiting list for the next intake (only 6 spots available)! @ Adelaide, South Australia See more

04.01.2022 How to build a nutritious meal for YOU: Get to know your personal nutritional needs.. Do you have a basic understanding of how much food your body needs to maintain your current weight and health? Do you know what foods make you feel energetic, ready to take on the world and get sh*t done?... Do you know what foods don’t suit your body, and make you feel like a piece of - despite what other people or media might tell you would be right to eat? Figure these things out Then do the below & are a must. Is optional and dependent on your lifestyle & preferences. __________________________________ Start with some Protein for hormone health, muscle retention/building and body function. Animal sources give you the most bang for your buck due to all animal sources being complete proteins - but you can achieve a complete protein balance with a well planned plant-based diet __________________________________ Add some Fats - mostly omega 3/6 - but a little omega 9 won’t kill you! - Omega 3&6 fat is needed for satiation, flavour, skin/hair & overall brain and body health. Not in the emoticons above are flaxseed/chia seeds and salmon - three foods very high in omega 3 fatty acids. (Ps the martini is there to symbolise olives not alcohol) __________________________________ (O P T I O N A L)- add Carbs! Carbs are found in all plant foods in varying amounts: from close to zero > to upward of 20g carbs/100g serve. They are UNESSENTIAL - which means they aren’t necessary in our diet. This is mainly because our bodies can create energy out of fat (as ketones) or out of protein (as glucose). So with the two above macros - you’re technically all set! BUT carbs also taste good.And provide us with the fastest acting energy available. Including them in your diet can be done so in a moderate and perfectly healthy way. They are also found alongside fibre which can be handy for aiding digestion and fullness. __________________________________ Did you find this formula useful? See my last 3 posts for examples of each macro. See more

02.01.2022 Do you plan ahead to avoid crazy bgs? Planning ahead is one of the crucial parts of having good t1d management. It can seem restrictive when you are first diagnosed, because it requires more energy, time and forethought to do simple daily tasks than a regular person.. - But i've learned to look at it as a positive! Because by planning ahead I now have better t1d control and that makes me the best person I can be. Even though it takes me longer to pack for a holiday th...an anyone else I know! - Yes, there are plenty of times when life just happens and I don't avoid situations because i haven't planned for them, I simply go with the flow, be as prepared as possible (with hypo treatments and spare insulin pumps) and remind myself that my everyday planning gives me such great control; that some spontaneous moments throughout my day is what makes life beautiful (and will not mess up my overall good control!) - I pride myself on being super organised and prepared both with t1d and in other areas of my life. - How do you plan/prepare ahead of time to make managing t1d easier and more successful? I wanna know! See more

01.01.2022 Fool Proof Meal Planning

01.01.2022 Let’s talk about STRESS baby! Let's talk about T1D Let's talk about all the good things and the bad things... Have you noticed your bgs going cray cray when you're more stressed at work or having issues in your relationships/home-life??... Realistically, stress comes in many other forms too! Stress can be GOOD or BAD. But it's still stress and all needs to be accounted for. Any kind of stress plays havoc on bgl levels -- sending them hiiiiiiiighhhh. Knowing your stressors can help you be more aware and give you a chance to reduce stress in some areas of your life. WHAT WE THINK OF AS STRESS Fighting/bickering/tension in relationships Finance worries Issues with your job Being busy Anxiety/Worry WHAT WE DON'T THINK OF AS STRESS Cardio Lifting Weights Caffeine Alcohol Mouth breathing (instead of nose breathing) Lack of Sleep Irregular Sleep Patterns (e.g. night shift or travelling) Electronic Device exposure Lack of Sun exposure Lack of 'you' time or 'down' time Living up to other peoples' expectations Setting unrealistic standards for yourself Lack of Fulfillment and Purpose (in your job/life/relationships) Menstrual Cycle Injuries/Infection/Illness/Allergies/Lowered Immune System Watching the damn news.... Now add up how many stressors you are experiencing (From either category) today...? Do you notice some things on your list that may be affecting your bgs? Drop your number of stressors in the comments below! I'm expecting some big numbers.. #fitlittlepeanut #nutrition #nutritionist #dietingtips #weightlossjourney #weightlosstransformation #t1dlookslikeme #t1d #holistichealth #type1strong #dietingsucks #type1diabetes #type1diabetic #dietingproblems #diet #type1diabeteslookslikeme #t1dcoach #healthcoach #diabetescoach #type1life #beyondtype1 #t1dcommunity #stress #stressmanagement