11/06/2025
90-day challenge. The Apache Diabetes Director is challenging the Ft. Apache Indian Community to lose 20lbs by the end of January. Get your BMI this week and next to keep track of your weight. The following information is for you about Diet and Diabetes and is just an outline to help guide you in this challenge. The deadline for BMIs will be November 14th. GOOD LUCK! Turn in your BMIs to the front desk at the Ndee Bii Fitness Center.
The Hard Truth of Diet and Diabetes
Diabetes doesn’t just show up overnight. It’s built over time—through what we eat, how we move, and what we’ve inherited. But here’s the hard truth: our diets are hurting us, and we can’t afford to ignore it any longer.
• It’s not just about sugar. Yes, sugar matters—but so do processed carbs, oversized portions, and skipping meals. Chips, soda, frybread every day—it all adds up.
• “Traditional” doesn’t mean “healthy.” Some of our modern comfort foods aren’t traditional at all. Our ancestors didn’t have energy drinks, fast food, or ultra-processed snacks. They moved, hunted, gathered, and ate whole foods from the land.
• Diabetes is not a death sentence—but denial is. Ignoring your blood sugar, skipping meds, or saying “I feel fine” doesn’t stop the damage. Early prevention and honest conversations save lives.
• Food is medicine—or poison. Every bite is a choice. We can’t control everything, but we can control what’s on our plate.
• It’s not about blame—it’s about power. You’re not weak if you struggle. You’re human. But you’re also powerful. You can change your story, one meal, one walk, one decision at a time.
Let’s stop pretending this is someone else’s problem. Diabetes is in our homes, our families, our future. But so is healing. And it starts with truth.
Drop 20 lbs. in 90 Days: The 3-Part Strategy
This isn’t a quick fix—it’s a commitment. If you’re ready to take control of your health, here are three proven pillars to help you lose 20 pounds in 90 days and build habits that last.
1. The Nutrition Trifecta
Your food choices shape your results. Focus on:
• Quality: Whole foods over processed. Lean proteins, vegetables, fruits, and healthy fats.
• Frequency: Eat consistently—don’t skip meals. Aim for 3 balanced meals and 1–2 healthy snacks daily.
• Timing: Fuel your body when it needs it most. Prioritize breakfast and post-workout meals. Avoid late-night eating.
Consistency Tip: Plan your meals ahead. Stick to a routine. Don’t let one bad day turn into a bad week.
2. Shadow Movement: Burn Calories All Day
You don’t need a gym to move more—just rethink your routine.
• Steps to Sitting: Turn everyday moments into movement. Squat before sitting, stretch before standing.
• Micro-movements: March in place while brushing teeth, take the long route, dance while cooking.
• These small actions add up to hundreds of extra calories burned each day.
Accountability Tip: Track your steps. Set daily movement goals. Share your progress with a partner or coach.
3. Strength Training to Maintain Metabolism
Muscle burns more calories—even at rest. Keep your metabolism strong with short, effective workouts:
• Try the 5-workout Set Method:
o 2 minutes of strength (bodyweight squats, push-ups, lunges, standing cycles etc.)
o 3 minutes of rest
o Repeat for 5 sets
• Schedule: 3 days a week. That’s just 30 minutes per session.
Consistency Tip: Put your workouts on the calendar. Treat them like appointments.
Accountability Tip: Record your reps. Celebrate progress. Don’t skip—adjust if needed but stay committed.
The Bottom Line
You don’t need perfection—you need consistency. You don’t need motivation every day—you need accountability. Whether it’s a coach, a friend, or a journal, find a way to stay honest with yourself.
Your health is your responsibility. Your results are your reward. Let’s get to work.
