Listen to Episode 49 of The Diabetic Toolbox Podcast: The Power of One Healthy Thing
Welcome to The Diabetic Toolbox!
We’re on a mission to end type 2 diabetes one family at a time. I’m Renee Reid, your host, emotional eating and diabetes lifestyle coach, and yoga teacher. Today, I want to share how one small change transformed my physical, spiritual, and emotional health over 30, 60, and 90 days. Plus, I’ve got some exciting free resources to help you on your wellness journey!
Like many people, I used to set big, intense health goals, but they often ended in burnout. Then, one day, I was inspired by a podcast that emphasized the power of focusing on just one small action each day. This simple idea struck a chord, so I decided to give it a try with something manageable—walking.
What Happened When I Walked Every Day for 90 Days
1. Physical Health Transformation
When I started, I didn’t expect much. Walking seemed simple, but after 30 days, I noticed I slept better, and my energy levels increased. By 60 days, I’d lost weight and improved my endurance. By 90 days, walking felt like a natural part of my routine. It reminded me that consistency, not intensity, is key to long-term physical health.
2. Spiritual Health Awakening
Walking also became a chance to reflect, pray, and connect with myself. Around 30 days in, I felt more centered. By 60 days, my walks were like a spiritual reset—a chance to find clarity and peace. By 90 days, I felt lighter, not just physically but spiritually.
3. Emotional Health Growth
Walking gave me an outlet for processing emotions. After 30 days, I felt more balanced; by 60 days, I was handling stress more patiently. By 90 days, walking had become my emotional anchor, helping me manage the ups and downs of life with greater resilience.
The Lesson: Consistency Over Perfection
This journey taught me the value of simplicity and the power of small actions done consistently. Real transformation isn’t about making sweeping changes—it’s about steady progress toward your goals, one step at a time.
Renee and Ruby’s Store: Thank you for your incredible support. We are offering 20% off everything at Renee and Ruby’s. Your purchases help us continue our mission to end type 2 diabetes one family at a time.
Ready to Start Your Journey?
If you’re ready for change but feel overwhelmed, try this: choose one small habit and commit to it for 30 days. To help you get started, read to the end of the blog for a free 10-day walking plan to ease you into a consistent routine.
Free Resources to Support Your Health Journey
Take our “Is Your Hunger Emotional?“ quiz to better understand how emotions might influence your eating habits. When you download the quiz, you’ll receive a free copy of my mini eBook, Relax and Recharge: Easy-to-Implement Tools to Help You Manage Your Sleep for Better Health and Less Stress. This guide offers practical strategies to improve sleep, essential for diabetes management and overall well-being.
Discover Inspiration at Renee & Ruby’s
Before you go, check out the It’s Not Over Until I Win collection at Renee & Ruby’s. Each item is designed to inspire resilience and support The Diabetic Toolbox in bringing diabetes resources to more families. Whether for a birthday, holiday, or a simple pick-me-up, these items are the perfect reminders to keep going, no matter the obstacles.
Alright, my friend, that’s all for today! Share this blog with someone you love, and check the show notes for links to all the resources mentioned. Join us tomorrow when we talk about how to start a vegetarian diet. Until then, take care of yourself and each other. Talk to you soon!
With Peace & Love,
Renee
10-Day Walking Plan: Your First Steps to Better Health
Ready to experience the benefits of daily movement? This simple 10-day walking plan is designed to help you ease into a regular walking habit and gradually build up your stamina. Each day’s walk is manageable, with time added gradually to keep you moving forward. Don’t forget to wear comfortable shoes, stay hydrated, and listen to your body. Let’s get started!
Day 1: 10 Minutes
Start with a gentle 10-minute walk at a relaxed pace. Focus on finding a comfortable rhythm and enjoy the fresh air.
Day 2: 12 Minutes
Increase your time by just a couple of minutes today. Walk at a steady pace and notice how your body feels as you move.
Day 3: 15 Minutes
Boost your walk to 15 minutes today. Try to keep a comfortable pace, and pay attention to your breathing.
Day 4: 15 Minutes (Add Hills or a Slight Incline if Possible)
Walk for another 15 minutes, and if you’re able, try to add a gentle hill or incline to your route for a little challenge.
Day 5: 18 Minutes
Add a few more minutes today, aiming for an 18-minute walk. Keep your shoulders relaxed and your steps steady.
Day 6: 20 Minutes
Reach the 20-minute mark today! Walk at a brisk but comfortable pace. Remember to swing your arms for added movement.
Day 7: 20 Minutes (Explore a New Route)
Switch up your routine by trying a new walking route or path. Walking in a different environment can be refreshing and motivating.
Day 8: 22 Minutes
Add just two more minutes today, reaching a 22-minute walk. Focus on keeping a consistent pace from start to finish.
Day 9: 25 Minutes
You’re almost there! Walk for 25 minutes today, and notice any improvements in your endurance since Day 1.
Day 10: 30 Minutes
Congratulations on reaching Day 10! Celebrate your progress with a 30-minute walk at a pace that feels challenging but manageable.
After Day 10
By now, you’ve developed the foundation of a daily walking habit. If you’re feeling energized, keep up a 20-30 minute walk each day, or add variety by including hills, increasing speed, or exploring new paths.
Remember: Small, consistent steps lead to lasting change. Keep going, and enjoy each step of your journey to better health!
Disclaimer: This podcast provides general information and discusses health and wellness topics. It is not a substitute for professional medical advice.
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