5 Ways to Keep Your Workout Regimen While Traveling!

As our One Drop In-House Fitness Guru, Ben Tzeel is serving up tons of fitness knowledge. You can find him repping One Drop as a One Drop Ambassador in the Community feed, and spilling more knowledge over on Diabetes Strong


“This year is going to be the year I figure it out! I’m going to get my exercise on point, eat better, [fill in more pump-up phrases here], etc!”

You sign up for a gym. ✅ You start to go. ✅ You get more conscientious about food choices. ✅ You start building momentum. 


Then, two weeks in, work sends you away for a week. Or, you decide to take a quick, spontaneous 5-day cruise (please take me with you). Or, your family goes away for a weekend…. 

BOOM! Your efforts have been totally blindsided. You aren’t sure what to do on the road, away from home, away from your routine, habits, etc.


This can go one of two ways:

  1. Succumb to the lack of routine, accept defeat, and revert to old habits
  2. Continue building momentum or, at the very least, keep him/herself in a state of maintenance until he/she returns!

If I had a dollar for every time someone chose option #1, I’d have a lot of dollar bills. 💸 #dolladollabillsyall 

But let’s not make that the case for us. Instead, choose number two! ✌ Let’s keep on keepin’ on. Without further ado, here are FIVE ways to survive traveling and keep your workout and diet game on point!

1. Prioritize, Prioritize, PRIORITIZE

Believe me, it is SO easy to let working out fall by the wayside on vacation or on the road.   You’re away from home. You may have had some action-packed days, whether in the office or on the beach. But if you weren’t physically active, you’re going to want to fit in some sort of workout at SOME point during the day.

Just like I said in the Barriers post, you can likely find 30 minutes to spare, even in a packed schedule.  Squeeze that time in for yourself. It is self-care.

2. Hotel gyms exist for a reason. So does Google.

This sounds like a no-brainer, yet people forget it constantly. Look up or call up the hotel to find out what equipment they have. More than likely, they have some cardio equipment (treadmills, ellipticals, etc) and some very basic weights, which should be ample for you to keep on your routine. Best part? It’s included with your stay! 

Not enough for what you need?  Maybe you prefer AirBnB? Here lies the magic of Google. You can search fitness centers in the area to use while you are away.  Some may give a free 3 day trial, some may charge a day or weekly rate, but there ARE options. You can even search for at-home workouts online! 🙉

💡Pro-Tip: if you belong to a chain gym in your hometown, you (typically) can use any location of that gym nationally. For example, if you belong to LA Fitness in Tampa, you may be able to go to one in Charlotte. 

3. Take a Hike! 🏔

The weather outside may be frightful, but if you’re visiting somewhere warm or there’s a heat wave, take full advantage.  Go for a run, interval train with sprints, or perform some body weight exercises. Just get outside! It’s new terrain with new scenery. There is so much to explore. 

4. The Excuse Buster AKA Hotel Room Workouts

I can picture it now:

You tell me you’re marooned in a hotel without a fitness center.  No car.  Ubers are too expensive. Maybe the gyms around you are closed and you’re in the middle of Nowheresville, USA.

What do you do? A hotel room workout of course!

How do you do one? Simple.

💪Warm-up and get your blood flowing. Jumping jacks, lunges, running in place, and others can get your body primed and ready.

💪Pick 4 exercises that involve your bodyweight (intermediate/advanced readers can also utilize a resistance band packed in luggage)

💪Perform them sequentially with minimal rest between

💪Take 1-2 minutes off between sets

💪Repeat for 15-20 minutes (set a timer)

Exercise examples can include squats, pushups, rows (with suitcase), lunges, burpees, planks, reverse crunches (and most abs movements), and much, much more. Possibilities? Endless. 

5. Consider modifying your workout schedule

This is NOT a free pass to skip your workouts. If this is a short vacation or trip, consider modifying your typical workout schedule to be more conducive to the traveling.

For example, if you are working out on four days during the week and you have a weeklong business trip, consider taking your three rest days as a part of the trip. This way, you workout two days during the week and can catch up on the other two once you return to normal life.

💡Pro tip: since cardio equipment is more easily accessible, consider saving cardio workouts for the road and resistance training when you are home.


Next time you are on the road, you have the keys (insert key emoji here) for success to staying in top shape!

Metformin: The Key to Longer Life?

Ancient Remedy

Metformin is no new kid on the block. The so-called “wonder drug” has been healing people since the middle ages by way of French lilac (plant name: Galega officinalis), the active ingredient in today’s metformin. The flower treated what we now know to be symptoms of diabetes. In 1922, the specific compound we now use today was first discovered. By 1950, French scientist Jean Sterne recognized the pill’s blood sugar-lowering abilities and began administering it to patients. He’s the guy that coined the term you might be more familiar with, Glucophage. AKA “glucose eater.” [insert diabetes Pacman 👾]

Modern Metformin

Today, metformin is the front-line medication for prediabetes and type 2 diabetes treatment. Study after study (after multiple other studies) has shown how the drug, coupled with lifestyle changes (like food choices, exercise, stress-levels) can delay or prevent diabetes altogether. It’s also the go-to treatment for polycystic ovary syndrome (PCOS). Additionally, more and more talk continues to arise surrounding its benefits in type 1 diabetes. Metformin has resulted in decreased insulin dosing and decreased A1c in people with type 1 diabetes. (I’ll be the first to admit: as a T1D, I love my metformin.)

And as if that’s not enough, countless other forms of research point to metformin’s beneficial qualities to cognitive function, as well as its anti-cancer, anti-cardiovascular disease, and anti-aging properties. It’s that last property, anti-aging, that has scientists truly wondering, and studying, if metformin is the miracle drug. The world’s first anti-aging pill.

Fountain of Youth?

It could be. And right now, scientists are studying exactly that in clinical trial TAME. While there’s no true biological marker for ‘aging,’ per se, scientists are, instead, measuring whether or not the pill can delay the onset of chronic diseases. So far, all signs point to yes. The pill directly targets the fundamental processes of aging (aging being the preeminent risk-factor). Metformin-takers are living longer, seeing fewer cardiovascular episodes, and are less likely to suffer from cancer. Of those that do have cancer, they’re living longer with cancer than those who do not take metformin.

It’s important to note that scientists aren’t looking for ways to live forever in the midst of all this research. Rather, they’re trying to stave off all the bad parts of aging. They’re trying to lengthen our healthspan, not our lifespan, so that we spend less life living sick. Brilliant concept. 🙌

To Be Continued

No scientific results are out yet. Those should be coming in the next few years from that TAME study. Regardless, many people are already hopping on the M train. In a recent New Yorker article, biochemist and Silicon Valley startup co-founder Ned David said metformin is part of his daily routine. David, who is forty-nine, literally studies aging for a career. He looks almost 20 years younger than he actually is, and shows no signs of aging. David, along with a growing number of Sillicon Valley execs, attributes his aging (or lack thereof) success to the anti-aging pill. 💊

12 Days of Our Diabadass Family! 🎉

Happy 12 Days of Awesomeness!

We’ve just enjoyed 12 Days of YOU, our One Drop family, being an absolute diabadass. We are so thankful for the many people we have in our badass diabetes family. All of us are warriors, all of us are fighting this battle daily. And we are crushing it! 💪

Not only that, but we’re doing it together. It truly is remarkable and wonderful for all of us to be sharing our experiences, our highs, our lows, our unicorns, our workarounds, our secret fixes. Whatever it may be, good or bad, we know that we are doing this diabetes thing together. Which makes it totally badass. Totally DiaBadAss.

A #12DaysOfDiabadass Recap

The best part of our 12 days of Diabadass? Being able to feature some of the amazing people that make up our One Drop family:


But those are just a few! There are so many of you out there that are kicking diabetes butt. And you should know, we’re doing it right there with you. We’ve got you’re back. And we’re so pumped to have you in our diabadass family, doing it together!

Who won?!

And now, for the moment you’ve all been waiting for — our #12DaysOfDiabadass winners! Drumroll, please. 🥁

The winners of unlimited test strips for 2018 (plus unlimited coaching, and a Chrome meter) are 🏆

  1. Dianna
  2. Justin
  3. Randy
  4. Jen
  5. Stew

Thank you to everyone who played, and be on the lookout for more contests, discounts, giveaways and the like in our email blasts. Happy New Year, One Drop family! Welcome to 2018.


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11th Day of Diabadass: Meet Manny Cota

Manny Cota - 12 Days of Diabadass

On the 11th Day of Diabadass

Say hello to Manny Cota! Manny joined One Drop in February 2017, and has been going strong ever since 💪

Everything you need to know about Manny Cota

Here’s your need-to-know background info: Born and raised in California & Arizona, Manny loves baseball. L.A. Dodgers is his team. For life. 🤘 All other sports and teams are merely secondary. His favorite, in-a-perfect world delicacy? Pastries! (Can’t say we disagree) And during his weekly cheat-meal, you’ll more often than not find him eating a couple of slices of pizza.

So, what’s Manny’s deal with diabetes?

Manny’s been doing the type 2 diabetes dance since 2013(ish). He was terrified upon diagnosis. But, after attending a few classes over a 7-week period, Manny felt more informed and encouraged about the future of his diabetes management. For a while, he was crushing the BG-checking game.

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But, admittedly, he stepped away from it after a while. It wasn’t until Manny started physically feeling the aches & pains from neglecting his diabetes that he decided to make drastic changes. Since changing up his dietary strategy, picking up a gym habit, and joining One Drop, Manny’s been able to get his A1c back on track. In fact, he went all the way from a 10.8 to a 6.1! In his own words:

“I’ve been a Member since March 5th 2017. I feel grateful to be part of a community where you have support 24/7. Plus it’s easy to use on tracking your meals and activities. I did make the right choice to join the One Drop community. With their application and with the support from my personal diabetes specialist I have been able to bring my A1C to a 6.1.”

What’s his secret?

Beyond his One Drop | Expert, Manny attributes his diabadass success to the gym. Without fail, Manny goes to the gym every morning at 4am, for two hours worth of exercise. Not only that, but Manny also makes time for the important things: his family and his DJ side-job. This guy is constantly on-the-go, but that doesn’t stop him from doing what he loves, being with who he loves, and taking time every day to manage his diabetes. Manny Cota is truly a diabadass. For all the Manny inspo, check out his video below! 👇

10th Day of Diabadass: Meet Emily Davis

Hey, Emily! 👋 What’s your story?

Emily has been doing the type 1 diabetes thing for almost 20 years. On top of that, at the age of 18, she was diagnosed with Rheumatoid Arthritis. She’d been successfully managing her diabetes for a while, but it was her RA diagnosis that was life-altering. Emily was handed a prescription for weekly chemotherapy and told to take Vicodin as needed. After a month of this treatment plan, Emily quickly realized she was not truly living anymore, and her illnesses had completely taken over her life.

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Months of her own research resulted in a complete lifestyle overhaul, which lead to a life free of Rheumatoid Arthritis. Emily life’s mission is to help others like her realize that a diagnosis is not a death sentence, but a chance to become your happiest and healthiest self.

How is she doing that?

Emily founded Chronically Healthy: an online community of people with invisible illnesses (like diabetes, celiac disease, PCOS, chronic pain). Not only is it a support system, but also a place where Emily offers counseling and guidance through personal programs & training. Not only that, but Emily also offers tons of insight & information on her blog. This post is a particular fave of ours. She also has great recipes & features of other diabadass ladies on the blog, so be sure to explore it all!

Emily also offers support, advice, and awesome nuggets of knowledge on Instagram & YouTube. Her light & positivity are super empowering & inspirational. This female entrepreneur is a total top-notch diabadass!

9th Day of Diabadass: Meet Bryan Rodriguez

The Bryan Rodriguez Story

Bryan was diagnosed with type 2 diabetes in August of 2017, just 3 days before his 39th birthday. He was admitted to the ICU with an A1C of 13, a diabetic foot ulcer, DKA, Sepsis, and osteomyelitis on his left big toe (which had to be partially amputated due to the severe infection that was in the bone already). None of this stopped Bryan. Instead, he decided to go full-throttle.

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When he was released from the hospital seven days later, he did his own internet scouring & sleuthing, and found One Drop. The unlimited test strips option was exactly what he was looking for. Since then, Bryan has been crushing his #bgnow game, and sharing his journey with the OneDrop community as a One Drop Ambassador.

Bryan, Beyond Diabadass

Beyond his diabadass status in the One Drop community, Bryan photographs weddings in his hometown Miami, FL. He’s been crashing weddings with his wife, Nat, since 2008, when they first started NB (Nat&Bryan) Weddings! Hundreds of couples have invited them to document their special day over the course of the last 10 years. Bryan and Nat also welcomed their son, Ethan, in 2010, turning the photography duo into the Three Muskateers. Dad, husband, and world-class photographer, Bryan does it all while reaching diabadass beast mode.

8th Day of Diabadass: Meet Ginger Vieira

12 Days of Diabadass

Meet Ginger

Ginger has lived with type 1 diabetes and Celiac disease since 1999.

We discovered Ginger’s love for One Drop through her awesome review in Diabetes Daily and her frequent shoutouts on Twitter (@GingerVieira)! On top of being an incredible diabetes advocate and very vocal member of the DOC, Ginger has authored 5 diabetes guidebooks, all available on Amazon.

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Ginger’s most recent book is Pregnancy with Type 1 Diabetes: Your Month-to-Month Guide to Blood Sugar Management, and we highly recommend it to anyone thinking about pregnancy or currently pregnant with diabetes. Ginger provides her tried and true tips for a successful pregnancy with T1D, and she’s got proof that her strategies work: two adorable kiddos of her own! 

Ginger Vieira - 12 Days of Diabadass

What else makes Ginger a diabadass?

I’m glad you asked. As if all the above weren’t impressive enough: Ginger is an award-winning competitive powerlifter! In 2009 & 2010, Ginger set 15 records in drug-tested powerlifting with a 308 lb. deadlift, a 265 lb. squat, and a 190 lb. bench press.

Ginger Powerlift - 12 Days of Diabadass

How can I keep up with Ginger?

Today, you can find Ginger’s work regularly at HealthCentral, DiabetesDaily, InsulinNation, and other online publications. She’s also very active on Twitter under the handle @GingerVieira.

7th Day of Diabadass: Meet Rob Howe

Meet Rob

You may know this Type-1 diabadass as the founder of Diabetics Doing Things — a podcast highlighting the amazing things people with diabetes accomplish on a daily basis.

“More often than not, people think T1D is this debilitating disease that takes away your hopes, dreams, and future. So I found myself thinking that someone should be telling the stories of the things people with Type 1 are doing outside of their diabetes.” – Rob Howe (DCH Interview, July 2016)

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Diabetics Doing Things

Rob was diagnosed on January 1, 2005 at the age of 16. Diabetics Doing Things was inspired by the excellent care and encouragement he received from the endocrine staff at Children’s Medical Center of Dallas. Rob hopes the stories told on Diabetics Doing Things simultaneously educate the general public and inspire those in our diabetes community to accomplish the goals they’ve set for themselves. Today, the DDT podcast has over 1,000 years of living with T1D and is approaching 100 episodes.

What Makes Rob so diabadass?

 After his diagnosis, Rob went on to graduate Valedictorian of his high school class. He attended the University of Colorado – Colorado Springs on a full basketball scholarship, and graduated with honors + a BS in Business. Following a marketing position for Team USA Boxing, Rob accepted a position on the Washington Generals professional basketball team for their 2012-13 season. He now acts as the co-founder and managing partner of Recreation Dallas and performs improv comedy at Dallas Comedy House in his free time. Not only that, he just recently launched his very own DDT-inspired hoodie! Athletic, passionate, funny and fashionable!? Rob is doing things… diabadass things.


  • Rob lives with his cat, Michael J. Fox 😸
  • Rob roots for the Miami Heat 🔥
  • Rob recently [basically] became the face of Medtronic’s 670g pump campaign (#strikeapose)

Want to know more? Follow Rob on Instagram and Twitter.

6th Day of Diabadass: Meet Abgr Xenda

12 Days of Diabadass

Abgr Xenda, aka Superman

One Drop ambassador Abgr Xenda is our very own Clark Kent. By day, Abgr is a successful account and application developer at Xenda Group. After hours, he is an award-winning triathlete. And when we say award-winning and triathlete, we mean award-winning. And triathlete. 🏆 But more on that later.

How’d he become a diabadass?

Diagnosed in 2011 with T1D, Abgr dealt with some extreme diabetes-related hospital visits over the next 4 years. But in January 2016, he found the low-carb diet. He studied it and applied it immediately, and has since cut out all grains and high glycemic index foods.

So what’s his go-to meal secret? The answer, in Abgr’s own words, is “protein, and protein only.” Standard meals include anything with eggs, meat, chicken, and fish, along with zucchini, eggplant, spinach, cauliflower, and broccoli, which meet his daily minimum of 10g of carbs.

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Triathlete superpowers

In January 2017, as Abgr likes to explain it, he “decided to return to the sport life again.” Meaning, casually picking up triathlons. No big deal.

Over the past year, this T1D powerhouse won the championship of Misr for long distance (3K Steeplechase, 5K, 10K, and Decathlon) and continues to impress us with his athletic achievements. Most recently, Abgr ran and swam his way to victory — taking third place at the Al Corniche Club Aquathlon event.. all while rocking killer One Drop gear 😎

So how does this diabadass maintain such perfect (and we mean PERFECT) blood sugars during a triathlon? Dates. Abgr explains, “It is small in size, can be held in my running outfit, and one date can do miracles, as one date will increase my BG by 20mg/dl.” The secret is in the date-sauce.

We love keeping up with Abgr on Instagram and Twitter. He’s constantly sharing educational articles, health and wellness tips, and gives us insight into how diet and exercise affect his numbers. This diabadass inspires us to stay active, eat intelligently, and check those sugars using One Drop | Chrome!