First Mile Care DPP coaches share their tips for preventing and reversing type 2 diabetes with Everyday Health. Read all the tips on TIPPI >


“Exercise reduces the risk of chronic illness, provides weight control, enhances mental health, strengthens bones and muscles, and improves longevity and mental acuity. Be patient and don’t give up, making movement a priority takes practice!”

“I recommend keeping fitness fun. Find a movement you enjoy (such as walking, swimming, gardening – anything that gets you off the couch and moving) and find a friend to exercise with for 30 minutes every day.”

– First Mile Care Coach Shavon LeBlanc


“Maintain a food log to track how you feel after pre-workout meals.”

“Try to eat 2-3 hours prior to exercising, or else eat easily digestible, simple carbs and a smaller portion of protein.”

“If you use protein powders before a workout, educate yourself on reading labels. Note sugars as well as chemicals or dyes.”

– First Mile Care Coach Kathy Gregory


“I recommend making your workouts enjoyable to avoid losing motivation. Make a plan and schedule time for yourself to workout. Within the first month, you should notice improvements in your mood and see visible results in as little as a few weeks!”

– First Mile Care Coach Sandra Huskey


“Try keeping a list of your top stress-relieving activities somewhere visible, like a fridge or a mirror, so you’ll see the list the next time you go to open the freezer door!”

“Practice calming activities (such as reading, being in nature, talking to a friend, music, coloring or physical activity) to reduce stress.”

– First Mile Care Coach Jenny Fowler


“Adopt a “growth mindset.” In her 2007 book, ‘Mindset, The New Psychology of Success’, Carol S. Dweck, Ph.D explains that a “fixed mindset” focuses on failure while a “growth mindset” looks at failure as an opportunity for improvement. Having a “growth mindset” helps you achieve the goals you set for yourself in your diabetes prevention program action plan and empowers you to keep making progress towards sustainable habit changes to reverse diabetes.”

– First Mile Care Coach Bibilola Ladipo-Ajayi