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Take it off

Take it off – the extra weight, that is! Loosing weight may help Type 2 diabetics lessen the medications needed or even get off them totally. Although diabetes is a chronic disease, it is possible to control and manage it through nutrition and exercise. Exercise can also prevent – or at least hold off – the onset of diabetes as well.

The American Heart Association (AHA) recommends at least 30 minutes of moderate to intense activity on most days. While it is fine to do cardio workouts every day, one should rest in between strength training days. This allows your muscles to recover.

Begin by setting a goal. Goals are important but be realistic in your goals. Make little goals along the way and make them attainable. Keep a fitness journal and track your progress.

Next - get competitive. Universal Athletic Club has three weight loss contests starting this month. The “I Lost it at the Club” contest is included in Club membership. Take part in weekly weigh-ins. A $25 gift card will be awarded to the top three men and the top three women who lose the most percent body weight. In addition, those who log their weight every week will get entered into a super raffle with Universal gift cards as prizes!

The two other contests are “Thinning Together” and “Winner Takes All.” Both are an additional fee but both offer a cash incentive as well. For more information, on these programs, see a Membership Representative.

The Universal Athletic Club is located at 2323 Oregon Pike in Manheim Township. Regular hours are 5 a.m. to 10 p.m. Monday through Friday; 7 a.m. to 7 p.m. on Saturday; and 7 a.m. to 9 p.m. on Sunday. Readers can call the Club at 717-569-5396. The club’s website is

Before exercising, the American Diabetes Association (ADA) suggests testing your blood glucose level. If it is less than 100 mg/dl before exercising, then have a small carbohydrate snack. This will reduce your risk of hypoglycemia. If, on the other hand, you test high before exercising, the ADA suggests then testing your ketones as well. If your ketones are positive, do not exercise vigorously.


This article is not intended to replace the medical advice of your physician. Before entering a weight loss program, make an appointment with your physician.

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Lancaster City is located in South Central Pennsylvania. Home to over 60,000 people, it is the County Seat. Do you have an upcoming event or information that would interest the Lancaster community? If so, please email Jeanne Ruczhak-Eckman at

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