Rebuild Your Core: Part 2 with Dr Gareth

Four point kneeling exercise

I recently spent some time with local business owner and chiropractor Dr Gareth from  Hilton Chiropractor discussing potential projects we could liaise on to help people who have recently had abdominal surgery, the most common question I get asked is can I do core workouts and if so where did I start. So this seems the obvious place to start. Note this is a two piece series.

PART 1

Training your core while on your back. This is helpful post-surgical recovery and before you do more challenging exercise.

PART 2

Training the spinal muscles while on your tummy or while 4 point kneeling…. Yes, you can do exercises on your tummy with an ostomy!

Key things to note, video and instructional videos below:

Rebuild Your Core: Part 1 with Dr Gareth

Hilton Chiropractic

I recently spent some time with local business owner and chiropractor Dr Gareth from  Hilton Chiropractor discussing potential projects we could liaise on to help people who have recently had abdominal surgery, the most common question I get asked is can I do core workouts and if so where did I start. So this seems the obvious place to start. Note this is a two piece series.

PART 1

Training your core while on your back. This is helpful post-surgical recovery and before you do more challenging exercise.

PART 2

Training the spinal muscles while on your tummy or while 4 point kneeling…. Yes, you can do exercises on your tummy with an ostomy!

Key things to note, video and instructional videos below:

No. 5: Things I wish I knew back then…

A TIc Tac Solution

That smell!

To be honest I am not sure if this even entered my mind pre-op but post-op after that first bag empty it sure did and I despondently concluded that I was going to smell like the Labyrinth’s bog of eternal stench for the rest of my life. This was not helped by the fact that my senses were on high alert and I had a flat stoma and skin issues that had resulted in a number of leaks. This combination had me convinced that every offending odour I smelt radiating from my ostomy bag, even though this is improbable if not impossible. In all seriousness though, what person with an ileostomy wouldn’t come to the same conclusion this after the myriad of smells that areis experienced while visiting the throne room. Some could no joke kill the best Strongman while others smell like they just came out of the oven or off the stove. However, my paranoia of the smell along with the itch of burning skin led me to develop an unnerving habit of continually checking and adjusting my ostomy appliances to see if they had sprung a leak. Sadly, what happens when you fidget with something you draw attention to it, which in turn triggered my anxiety and the cycle would start again.

When you’re not fidgeting you’re very beautiful. and very tall. Pretty Woman

This luckily didn’t last for ever, I found products that worked for me which in turn stopped the leaks and over time reduced the paranoia. Now to find out all things smell and the bigger question of solutions the best source of information I found was talking to other like-minded people that have been through it all before. So here is what I have compiled over my ostomy life. First off there are food products that are going to affect the output smell more than others, please note that this list is not exhaustive and every ostomate is different and therefore products will affect you differently so it’s a trial and error process. I kept a food diary for about 3-6 months after I first became an ostomate, to monitor the effects foods were having on my output.

Post Op Core Exercise Basics

Erin Goodwin Muscle Flex

Recently I was lucky enough to get some extra time with Sally Reynolds, an experienced personal trainer and owner of Phoenix Fitness Broome when she was down in Perth to run the HBF Run for a Reason. Sally is not only a successful business owner she has endured years of ulcerative colitis later diagnosed as crohns before receiving an ileostomy a couple of days before new years 2000. Please take the time to read her full story HERE. Together we made this short post-op core basics exercise video, running through some basic to hard exercises that strengthen your core over time.

Video & Things to Note Below:

Meet Sally Reynolds: Owner of Phoenix Fitness Broome

Guest Story Share

NAME: Sally Reynolds

LOCATION: Broome, West Australia

BUSINESS OWNER: Phoenix Fitness Broome

For Instructional Video on Core Basics Click HERE.

I became a Fitness Leader in 1990 when I realised that my goal of becoming a famous actress was not as likely as I’d first thought. I have worked continuously in the fitness industry since then sometimes as my full-time job and at others as a sideline.  I’ve worked as a gym instructor, centre manager, personal trainer, group fitness instructor, course lecturer, anatomy tutor and gym owner. 

Two Piece Deep Convex Bag Change with Brava Cap Trick

Brava Cap Trick - Deep Convex

Meet Squish!

VIDEO IN BLOG!

After posting on Insta and a few groups about a trick I use to seal my bag I was inundated with questions about that and various other points of my bag. So I was excited and a little nervous as I woke my husband to aid me in filming this video. Someone had asked me to do a video to explain the photograph, at first I thought that is a great idea and then my second thought was am I ready to show strangers squish? I had started this out aiming to help others by being a positive image and breaking the stigmas associated with having a stoma while educating those who are interested in knowing more. But when I began I had never thought I would be brave enough to share Squish but in the aid of personal growth and helping others I sucked it up and tada we made this video. It’s not perfect by a long shot but who is, it’s also not viewing for everyone as you will be exposed to my stoma (he’s actually not that bad-looking), so if you’re not yet ready to watch save it for later or if it’s not your thing just skip this post. Before you do though I must say you may be pleasantly surprised if you do watch, it’s not that scary after all. 

To Name or Not Name?

To name or not to name your stoma, now that is a question. There are two schools of thoughts on this topic. I am of the first one and named it within a couple of days of first becoming an ostomate and not only did I name it but I changed it to the opposite sex. While some believe that naming anatomy parts is ridiculous. I am of the opinion that if you want to name it, name it. If you don't want to, don't, that is your choice. I will, however, tell you why I named mine as I believe there could be some good mental health practices behind it.

Ostomy Glamour Shoot

If someone had told me when this journey began that I would be in a boudoir glamour shoot radiating confidence with an ostomy bag I would have laughed at them and then silently cried about it later. It was something I had on my dreams list but didn't dare to think about after getting an Ostomy. It would have just been another thing that would depress me on the list of things I thought never possible again. I hated getting naked and couldn't stand to look at myself in the mirror. I had gone from never being home to shying away from all social settings and avoiding photos where at all possible. Something I only recently began to regret. There are huge gaps in my memory that photos could have helped fill. I never realised how significant a part of my life it would be given all I wanted to do at the time was forget it was happening.

Ostomy Support

Bursting heart

Let me just say wow! Thank you social media. How times have changed, going back ten years when my journey began Facebook may have existed but not in its glorious form it does these days. The ability to reach out to others across barriers is astounding. I am so blown away by the magnitude of support groups, pages, blogs and websites that are out there. The time and effort that the ostomy community puts into supporting each other is astronomical. One of my main drivers for setting up the web page and blog was to ensure that other ostomates knew not only that there was support out there but where to find it.

Great Comebacks Award Entry

Great Comebacks Awards Night
My story

I was diagnosed with Ulcerative Colitis (UC) in 2006 after continuously being run down, losing weight, having poor appetite and mood. It was kept at bay with a myriad of tablets for about a year before I started getting severe abdomen pains and continued to lose weight. After three visits to the hospital, weeks of IV steroids, 13 days awake straight and 20 kilogrammes dropped in less than a month, late 2007 I ended up in emergency surgery and received a temporary ileostomy I called Squish. This was one of the most challenging times of my life. Before UC I considered myself to be an outgoing active person and used to pride myself on being the life of the party. Now I was severely depressed and couldn’t look at myself in the mirror without crying, let alone leave the house and be social. Luckily I had some amazing friends that stood by my side (sometimes literally holding me up) even when I was pushing them away.