T2D Management
4 Seasons
This program offers expert strategies to support individuals with Type 2 diabetes in improving their condition management skills and physical health. With a focus on self-management, risk reduction, and supportive insights for family and caregivers, this program provides necessary tools to manage T2D symptoms and promote life-long wellbeing.
🧠 Information, Behavior, and Strategies:
Gain foundational knowledge on Type 2 diabetes, its causes, symptoms, and impacts. Explore lifestyle modifications that support long-term diabetes management.
✏️ Risk Reduction:
Learn effective techniques to reduce health risks associated with Type 2 diabetes, including blood sugar management, cardiovascular health support, and strategies to mitigate complications.
🛠 Self-Management:
Enhance your self-care toolkit with targeted fitness routines for circulation and weight management, meal planning support for balanced blood sugar, and mindfulness practices to reduce stress and encourage intentional choices.
👥 Family & Caregiver Support:
Access guidance tailored to family members and caregivers, equipping them with skills to provide support and encouragement for diabetes-friendly lifestyle changes.
📚 Access these resources anytime to continuously support your journey in managing Type 2 diabetes.
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06:22Episode 1
5 Min Blood Sugar Management
Episode 1
Learn more about the ideal target levels for blood glucose, as well as glucose itself and how to keep blood sugar within a healthy range.
☑ Improved Blood Sugar Control
☑ Better Overall Health
☑ Balanced Diet☾ ☼ Best used anytime you have a 5 min break, or if you have diabetes.
✎ Learn the Sc...
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02:33Episode 2
3 Min Understanding Glycemic Index
Episode 2
Understand the concept of glycemic index, how different foods affect blood sugar levels, and discover smart food choices to support stable glucose control.
☑ Improved Blood Sugar Management
☑ Low Glycemic Index Diet
☑ Enhanced Energy Levels✎ Learn The Science: Incorporating low-GI foods into t...
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19:21Episode 3
20 Min Stretching With A Chair
Episode 3
Unwind and release tension with a series of seated stretches designed to improve flexibility and relieve tight muscles.
☑ Reduced Stiffness
☑ Improved Mobility
☑ Increased Range Of Motion✎ Learn The Facts: Seated stretching is not only beneficial for improving flexibility and range of motion b...
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00:59Episode 4
Seated Back Warm Up Stretch (Highlight)
Episode 4
Loosen up your back with a seated warm-up stretch to relieve tension.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute for professional health, legal, tax, investment, or financial advice based on your individual condi...
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01:25Episode 5
Seated Side Stretch (Highlight)
Episode 5
Relax and lengthen your muscles with a seated side stretch.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute for professional health, legal, tax, investment, or financial advice based on your individual conditions and ...
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Relieve Upper Body Tension With Shoulder Rolls (Highlight)
Episode 6
Ease upper body tension with shoulder rolls and deep breathing. Gently roll your shoulders forward and backward to release tightness, improve circulation, and promote relaxation.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a su...
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Stretch Your SCM After A Long Day At Your Desk (Highlight)
Episode 7
Release tension in your sternocleidomastoid (SCM) muscle after a long day at your desk. Place your hands on your sternum and tilt your neck upwards to feel the stretch.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute ...
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Wrist Stretches For Desk Workers (Highlight)
Episode 8
Ease wrist tension with simple stretches for desk work. Extend one arm forward, palm up, and gently pull back on your fingers with the opposite hand. Switch sides to promote flexibility and reduce strain.
*This content is intended for general information purposes only. It is not intended to be ...
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Seated Neck Stretches To Ease Tension (Highlight)
Episode 9
Reduce neck pain with these gentle stretches that can be done anytime, anywhere.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute for professional health, legal, tax, investment, or financial advice based on your indiv...
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Release Your Shoulders With Eagle Pose (Highlight)
Episode 10
Relieve shoulder tension with Eagle Pose. Wrap one arm under the other, lift your elbows, and stretch your upper back. This pose promotes flexibility and eases tightness after a long day.
*This content is intended for general information purposes only. It is not intended to be relied upon and is...
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11:32Episode 11
10 Min Full Body Stretching
Episode 11
Take some time to relax and release tension in your mind and body with a full-body stretching session.
☑ Increased Flexibility
☑ Decreased Tension
☑ Enhanced Joint Mobility☾ ☼ Great addition to your morning or evening routine, or whenever you have a 10 minute break.
✎ Learn the Science: Full...
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20:32Episode 12
20 Min Leg Power
Episode 12
Do leg day any day with this leg power workout.
☑ Stronger Lower Body
☑ Increased Endurance
☑ Better Agility☾ ☼ Great addition to your morning or evening fitness routine, or whenever you have a 20 minute break.
✎ Learn the Science: The research found that individuals with higher levels of l...
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01:18Episode 13
Modified Seated Warrior Pose (Highlight)
Episode 13
Strengthen and stretch with this accessible and adaptable seated warrior pose.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute for professional health, legal, tax, investment, or financial advice based on your indivi...
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08:19Episode 14
10 Min Lower Body Barre Sculpt
Episode 14
Tone, lift, and strengthen your legs and glutes for a sculpted lower body.
☑ Improved Balance
☑ Increased Leg Strength
☑ Toned Glutes☾☼ Best used as a lower body workout, or anytime you have a 10 min break.
✎ Fun Fact: Lotte Berk combined ballet moves with rehabilitative exercises to create ...
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08:00Episode 15
10 Min Seated Movement For The Spine
Episode 15
Discover low-impact seated exercises designed to improve spinal health and flexibility.
☑ Enhanced Mobility
☑ Better Posture
☑ Improved Spinal Health✎ Learn The Science: Regular seated spinal movements can help improve spinal flexibility and reduce the risk of back pain by enhancing circulatio...
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14:06Episode 16
10 Min Cardio Pilates For Hip Opening
Episode 16
Release tension in the hips, improve mobility, and target the hip flexors, glutes, and thighs with cardio pilates.
☑ Increased Range of Motion
☑ Improved Mobility
☑ Stronger Hips☾☼ Best used whenever you have a 10 min break.
✎ Fun Fact: Many yoga teachers believe that the hips are an emotion ...
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08:15Episode 17
10 Min Releasing Back Pain
Episode 17
Restorative poses help release the back pain and will motivate you to engage in day to day activities. Keep a chair nearby to experience maximum impact!
☑ Improved Strength
☑ Decreased Tension
☑ Increased Wellbeing☾ ☼ Best used as a morning or evening stretch, or whenever you have a 10 min bre...
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10:14Episode 18
10 Min Yoga For Full Body Strength
Episode 18
This practice unites the mind and body for comprehensive strength from head to toe.
☑ Toned Full Body
☑ Improved Flexibility
☑ Increased Strength✎ Learn The Science: Yoga routines contribute to increased muscle mass, improved overall strength, enhanced flexibility, and a positive impact on car...
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09:09Episode 19
10 Min Yoga For Shoulder Flexibility
Episode 19
Unlock greater shoulder flexibility and mobility with yoga.
☑ Improved Flexibility
☑ Enhanced Upper Body Mobility
☑ Reduced Shoulder Tension☾☼ Best used when you experience shoulder stiffness or tension, or anytime you have a 10 min break.
✎ Fun Fact: The shoulders are one of the most mobile...
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00:51Episode 20
Seated Row (Highlight)
Episode 20
The seated row targets the upper back, shoulders, and arms. Sit with your feet planted and knees slightly bent, grasp the handle or bar with both hands, and pull it toward your torso while keeping your back straight. Focus on squeezing your shoulder blades together, then slowly release the tensio...
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01:22Episode 21
Bracing Your Core (Highlight)
Episode 21
Bracing is a core activation technique used to stabilize your spine and maintain proper posture during physical activity.
*This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute for professional health, legal, tax, investment...
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04:30Episode 22
3 Min Stress Management
Episode 22
What is stress? How does it show up in your body? Join Nadia as she guides you through a cognitive reframing practice.
☑ Decreased Stress
☑ Improved Resilience
☑ Revitalized Clarity☾ ☼ Best when you're feeling stressed or overwhelmed, or whenever you have a 3 minute break.
✎ Learn the Scien...
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What Makes Smoking So Hard To Quit (Highlight)
Episode 23
Quitting smoking can be challenging because nicotine is highly addictive, which alters brain chemistry. Additionally, smoking often becomes a habitual way to cope with stress, as it involves deep breathing, moments of rest, and the routine of taking smoke breaks throughout the day.
*This conten...
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Healthy Cooking- A Place To Start (Highlight)
Episode 24
Start healthy cooking by focusing on whole, fresh ingredients and simple, balanced meals. Experiment with nutritious recipes, prioritize lean proteins, vegetables, and whole grains, and embrace cooking as a fun and rewarding way to nourish your body.
*This content is intended for general informa...