Colonoscopy – Tips and FAQs


Kate’s Top 4 Tips:

1. Read Instructions and Follow Directions
The instructions are detailed with how you need to structure your diet prior to the prep as well as the timing of each prep drink. This is not the time to wing it, follow it to ensure your bowels are ready for the procedure.

2. Be Prepared
After you start your prep you will not want to leave the house, so ensure you have the following to make prep run a bit smoother (pun intended).
– Easy access to toilet. Ensure you are at home or staying somewhere with a private toilet;
– Clear liquids (and Icy Poles). Ensure you keep your fluids up to stay hydrated as you will be losing a lot of liquid throughout prep;
– Vaseline or Pawpaw cream (start applying it on and around your bum hole before you start prep) Don’t be stingy, lather a generous coat on your anal hole. With the large amount of wiping that will go on over the next 12hours you bum hole may crack or get wiped raw;
– Soft toilet paper/ wet wipes (try and avoid excess wiping to reduce irritation);
– Entertainment (books, magazines, TV shows, movies).

3. Be Comfortable
Wear something old and comfortable. Prior to the procedure they will provide you with a hospital gown and hospital undies (super comfy). Also, be aware… throughout the prep and after the procedure you may experience poo in your undies.

4. Have Someone with You
The gastro will come and debrief you once you have woken up. However, you will still feel a bit sleepy and your brain will not be fully functioning so it is important that your chaperone listens in or take notes on the debrief because chances are you are going to forget 90% of the things you are told.


Frequently Asked Questions

What does the prep taste like?
There are a variety of brands for prep. My last prep I used the brand Moviprep. The first sip, probably tastes like a delicious lemonade. This good taste quickly subsides and it becomes a chore.

Do you need to finish it?
Yes. You may want to stop, but it is imperative to finish otherwise the scope may unable to be conducted due to the intestines not being cleared enough. Just think you’ve started you may as well finish otherwise you will have to start all over again at another date. Close your eyes, stay positive and get comfy on that toilet.

How long does it take for the prep to work?
It varies. For me my bowel movements started around 30min after I started drinking. For my sister and friend it took nearly 2hours for their bowels to start moving.
Be patient, it will come and when it does, you’ll know it. Ensure you are in close proximity to a toilet.

When can I return to work?
Consult your doctor. Depending on how you recover/ condition you can return the next day. It is recommended not to drive for 24hours. I would talk to your employer and prepare them that you may be absent the following day. I took two days off. The day before (for prep) and day of the procedure.

When can I return to exercise?
This is very individual and I would consult your doctor. I walked in the afternoon for about 40min before dinner. The next day I went for swim in the afternoon. I didn’t do anything high intensity (running/ weight training) until 36hour after my colonoscopy. By then I had refuelled my body sufficiently and had the energy to workout.

What should I eat after a colonoscopy?
After your procedure they generally provide you with some juice, sandwich and biscuits. My last colonoscopy I was starving, so I ate everything that I was provided (including  4 mini packets of Arnott’s Scotch Fingers, a ham and lettuce sandwich and an orange juice). If you have specific dietary requirements or don’t enjoy hospital food organise with your chaperone to bring you an after colonoscopy snack.


For further information, please refer to the following links:

Crohn’s Surgery – What to Expect

My First Time Hospital Experience

This blog post is based on my experience in lead up to and first time in surgery (and staying in hospital).

What: Right Hemi-Colectomy (approx 45cm large & small intestine removed – at the terminal ileum).

When: Jan 2016

Pre Operation

Living in Far North Queensland, I did not have a chance to meet my Surgeon face to face, however a conference-call with my surgeon (in Brisbane) was arranged with myself, my GP, my dietician. I am so thankful that my GP and dietician were there as my support team during the call.

My top tip for the conference-call is preparation and know what you want out of this initial consultation. For me preparation was writing down notes/ questions before the appointment. I also asked my GP and dietician to capture the important points as I didn’t want to be writing and listening at the same time.

In hindsight, some of my questions were not necessary  but it eased my nerves speaking my mind and getting everything off my chest. My questions were:

  • Will I need a ileostomy?
  • Will it hurt?
  • How long will it take to heal?
  • Will it be open or keyhole surgery?
  • How long will I be in hospital?
  • When can I go back to work?
  • When can I start exercising again?
  • Will I have uncontrollable bowel movements after my illeocecal valve is removed?
  • Will I be deficient in nutrients or have ongoing malabsorption issues?
  • What is the likelihood of needing surgery again?

I also watched a similar operation on YouTube (yeah, probably not the best idea but I had questions regarding that too).

My surgeon was incredible, from that first call he made me feel calm and safe. He answered all of my questions (even if some of the questions were a bit irrational) with a sincere educated answer. Plus he said he was training for his first triathlon too so we had instant connection!

Day before Surgery

The day before surgery I had to fast, only consuming clear liquids. At this stage I was pretty much on a liquid diet (living off pumpkin soup and the supplement “Resource Plus”) so I didn’t struggle with not eating. The hunger did set in the morning of my operation.

Day of Surgery


I made friends with a man schedule to have his large intestine removed due to Bowel Cancer, we kept each other company discussing what our post operation meal would be in the waiting room. I was craving pikelets with strawberry jam and his choice was a big steak.

It was my time to go in (another tip: be patient – there may be a lot of people in front of you, for me I waited about 4-5hour after arriving at hospital). The nurse gave me two pills to “calm and relax me” (sleeping pills I think). This photo was taken about 15min before I went in (below). I don’t even recall entering the theatre, I remember being outside the theatre doors in the hospital bed with my surgeon and theatre nurses chatting to me about sport and fitness and all of a sudden I was asleep.

Waking up in recovery was the most painful experience I have experienced to date. I wouldn’t even call it waking up as every time I felt conscious I was howling in pain and I believe my nurses kept putting me back under / upping my pain relief. It was all a haze, but I remember the pain.

The next thing I remember was slowly waking up in my hospital room just as my parents and partner were about to leave as it was very late that night. I was drunk on pain relief and I don’t think I made much sense. My parents told me later that I kept saying my lips were dry and making kissing and puckering up my lips. Before I knew it I was out of it again.

The first night was probably was the worst night in hospital. The pain was terrible, and it was my first night ever in hospital so I didn’t know what to expect.

Before Surgery
After Surgery

Hospital Experience and Tips

Machines beep.

During my first night the machines went off beeping in my room. This being my first time in hospital I did not know what it was beeping about. It was late at night and I had just fully woken up from surgery. My parents and partner had left so I had no one in the room.  I was very worried as I didn’t know what the beeping meant and I thought it was really serious. It wasn’t serious.

Appreciate the good nurses and provide feedback.

Like everyday life and other careers there are good people and not so good people. Be kind, be patient but expect the same from them. If you have a bad experience or good experience ensure you let the hospital know in the feedback forms. I experienced both amazing nurses but I also experienced a handful of ‘nasty’ nurses.

Pain Relief and Poop.

First of all, you will experience pain. You will need pain relief. I was in a Catch 22 situation where they wanted to wean me off the pain medication so I could have my first bowel movement as the pain meds clog you up. At the end of the day it comes down to your pain threshold. I was trying my absolute best to not keep pressing the pain med buttons. My first bowel movement was about 7 days after surgery.

Urine Trouble. 

I had issues from the beginning with my urine. The first night I had an extreme urge to urinate. The nurse explained I shouldn’t feel the need to urinate, it should just come out as I had a catheter in. I explained that I am holding it in and it is really uncomfortable. She checked the level of my urine and said it was fine and then left. I decided I couldn’t hold onto my bladder anymore and I just let go. I ended up urinating the bed. I called the nurse (which again took longer than one would hope) and explained I wet the bed. She checked my catheter and it had a kink in it. Just what I needed on my first night in hospital.  The nurse and another nurse changed the sheets while I was on it (not something you want when you are in pain).

Another urine tip… If it hurts to urinate (or if your urine smells funky), ask for a urinary tract infection test. Every time I went to urinate I would have to hold my stomach and have the worst pains. And my urine smelt so funky. I thought it was just the pain from the surgery however I had contracted an UTI.


In hospital you will receive needles daily. To prevent blood clots I received heparin. Usually heparin is injected into your stomach however since my stomach was where my operation was I did not want it there, so I had it injected into my legs. I felt like the biggest pin cushion. The heparin needles do sting a bit but it’s better than getting blood clots. The other thing about heparin is that it leaves you with lots of bruises. I had bruises on my legs up to 2 weeks after I left hospital.

I am so proud to say that I’ve nearly conquered my needle fear.


I can’t tell you how nice it is to have people visiting you while you are in hospital. Even though on several occasions I was asleep or out of it, it was nice to know someone was there. I was fortunate enough to have my parents and partner visit me every day and my best friend from the Gold Coast drove down to see me a number of times. They say laughter is the best medicine. Unfortunately it is the worst medicine after bowel surgery. Laughter causes a lot of discomfort and pain. Along with laughing; coughing and sneezing also causes a lot of discomfort. To help relieve the discomfort press a pillow on your bowel while sneezing or coughing.


You will try and sleep a lot. Depending on the pain medication you will sleep for a couple of hours straight or you will be in too much pain to sleep. I dazed in and out of sleep and when I was awake I wasn’t really with it. Despite being not much entertainment for visitors and wanting to just go to sleep without pain, having someone there sitting or within eye sight is more comforting that you would think.

I found lying nearly upright on my back (there was no other option) was what made me feel the most comfortable.

I hope this post provided you with some insight into what to expect for your first hospital experience. It will vary depending on your hospital, medical staff, condition, surgery etc. Stay strong and stay positive.


Crohn’s Disease – Diagnosis Journey

This blog is based on my experience, aiming to edu-kate people who are experiencing similar ongoing gut related issues to be tested for Crohn’s Disease. Early diagnosis may reduce the likelihood of surgery. 

April 2015 – New Job, New Town – Crohn’s Not Diagnosed

After a few days moving to Far North Queensland and starting my new job I experienced symptoms:

  • Vomiting
  • Diarrhoea
  • Sweats and Fevers

As I was living in the Single Person Village (mining town camp) until my housing was ready, I believed it was just food poisoning from the camp food. I didn’t go to the doctors, I thought it would just pass. It did, after 5 days.

July 2015 – Bramwell Rodeo Camping Trip – Crohn’s Not Diagnosed

Winning the Jelly Eating Competition at Bramwell Rodeo (that night I got very sick, thought it was just the jelly or the water)

During and after a 2 night camping trip to Bramwell Rodeo (in Far North Queensland), I experienced more symptoms:

  • Vomiting
  • Diarrhoea
  • Sweats and Fevers
  • Severe weightloss (6kg in 9 days).

I went to the doctors and was prescribed with antibiotics as it was thought that I had contracted Giardia. I provided a stool sample to get tested. The symptoms persisted after the first course of antibiotics and the stool sample returned negative. After returning to the doctors I was prescribed with another course of antibiotics. The GP was still convinced it was Giardia as it was going around town. After the second course of antibiotics my symptoms reduced so no further tests were undertaken.

July 2015 – September 2015 – Continual Gut Problems – Crohn’s Not Diagnosed

After my “giardia episode” I continually had cramps (severe enough to disrupt my sleep), my appetite disappeared as it hurt to eat, a number of diarrhoea episodes daily and fatigue. During these months I was training for the Sunshine Coast Half Ironman, in September. I returned to the doctors and it was believed that my body was just recovering from “giardia” and I may experience IBS symptoms for a few months.

With that knowledge I continued to push through and train for my half ironman despite struggling physically. I completed the half ironman (walking most of the run before heading to the medical tent). I was not well.

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Day before I completed a half ironman with active flaring Crohn’s (unknown to me).

The next few days I was very sick and I thought it was a result of pushing myself too hard at the event.

October 2015 – Trip to the tip of Queensland, Cape York – Crohn’s Diagnosed

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Last trip before diagnosis (a week after the half ironman)

After returning from a trip to the northern most point of Queensland I collapsed in my bathroom after a diarrhoea episode. I immediately went to the doctors where bloods and a stool sample were taken.

My Calprotectin was extremely high (the highest the Weipa Hospital had seen) it should be under 50 – mine was 1250. I was fortunate that a Gastroenterologist was coming to Weipa that week (a Gastro visits Weipa every 3months).

That week I had my first colonoscopy.


  • Inflammation in the caecum and at the ileocaecal valve.
  • Stricture at the ileocaecal valve (scope could not see my small intestines).

The biopsy confirmed I had Crohn’s Disease. I was prescribed with steroids in hope that it would reduce my inflammation and that it was localised.

However, symptoms persisted even on steroids and I was required to have an MRI so they could see my small intestines.

It was confirmed that the inflammation had been there too long and therefore had scarred (stricture) in my large and small intestines. I required urgent surgery to remove this section.

January 2016 – Right Hemi-Colectomy – Bowel Surgery

I required a Right Colectomy, removing approx. 45cm of my large/small intestine, including the ileocecal valve (along with my appendix).

Stay tuned for my next blog post on detailing my first time surgery and hospital experience.

Update from Kate

When you think everything is going swimmingly a shark appears. This is what happened at my 6month post op follow up. After my surgery in January last year I honestly thought I was cured (aka Crohn’s free). By no means was recovery easy but around 6months post surgery I was feeling healthy, fit and had started feeling like myself again.

In July 2016 my gastroenterologist visited Weipa and I had my 6month colonoscopy check up.

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Coming out of my colonoscopy I was feeling pretty confident that I’d get the green light and continue living medication and Crohn’s free. However, my fairytale was not to be… inflammation had started back in my intestines around the section I had removed. The good news, it was not severe inflammation. To reduce the likelihood of further inflammation and to keep me in remission, my gastroenterologist prescribed me with treatment (Mercaptopurine).

Mercaptopurine (6-MP) is an immunosuppressent chemical therapy drug used to treat acute lymphocytic leukemia, Crohn’s Disease and Ulcerative Colitis. The immune system is important to fight off infections however with autoimmune diseases it is our immune cells that attack the body causing inflammation (for me, inflammation of the small and large intestines). Mercaptopurine is used to suppress my immune system and therefore reducing the attack and inflammation of my intestines.

For more information on Mercaptopurine use for IBD see this I recommend this information leafet that my doctor supplied me with. It can be accessed on the Crohns and Collitis UK website or through this link: 


This treatment has some pretty severe side affects so it was important to monitor and control how my body reacted to the drug. I was booked in for bloods every Tuesday and consult every Thursday for the first 6 weeks. Once my medical team were happy that my body was responding well I would be given the all clear to have this as a long-term treatment.

Unfortunately I did not respond well and the dosage was too high for my body causing me to get fatigued, weak, weight loss, hair thinning and just generally unwell. The treatment was toxic to my body. This occurred over a number of weeks and it was a very difficult time, mentally, physically and I really struggled. The silver lining was that 6-MP was treating my Crohn’s and inflammation had reduced. While  the treatment was treating my Crohn’s, my body was not coping with the side affects. I ended up going off the medication for 3 weeks to ‘detox’ my body before returning at a quarter of the dosage as well as introducing the Allopurinol to stop my body metabolising the toxicity produced by 6-MP. Basically, the Allopurinol is taken to act as a blocker to the bad by-product 6-MP produces but still allows it to treat my Crohn’s. It’s been nearly 4 months on the lower dosage of 6-MP + Allopurinol and I am happy to say I am feeling GOOD! Not 100% back to the healthy, fit, enthusiastic Kate but definitely an improvement and I continue to improve every week.

Where I am currently at:


I am not training for a triathlon or any events at the moment and I don’t think I will be for at least the next 6 months.

Currently my exercise regime is light with no endurance training. I am just focusing on moving my body for my sanity, enjoyment, general fitness and strength. Since I am currently on roster (working 4 days, 4 days off), my exercise is generally done on my 4 days off.

Run or Bike: 1x/week. I don’t do both running and cycling, I alternate each week. My run will be a jog at Park Run (if I am not working) or my cycle would be a 20km outdoor cycle or a 45min wind trainer session.

Gym: 2x/week. I am on a new training program from my strength coach James de Lacey (from DIME Performance). I’m on week 4 of the program and absolutely loving it. It’s low volume, short sessions but effective.

Swim: 1x / week. I aim to do a 30min swim each week, at this stage it’s just a 1.5km easy continuous swim.

Squash: 1x/ fortnight. I generally play a game of squash when my partner is off work.

Not all weeks are like this, some weeks I will just take my dog for a walk and maybe one gym session. It’s all about how I am feeling at the time. I think that is the biggest learning curve I am facing. I can’t keep up with what I used to do. It’s about focusing on the now and being thankful and content with what my body allows me to do that day.

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I have been fortunate to have support during my adjustment period of my treatment with the flexibility to attend all my tests and monitoring appointments. I am currently on a secondment working roster (compared to my usual Mon-Fri role) until May. Although I work longer hours and am on call throughout the night, the roster and flexibility has definitely helped with my recovery as I have 4 days to recover from work compared to only 2 days. I urge anyone that is suffering from Crohn’s to be fully transparent with your employer. Although Crohn’s hasn’t impeded on any on my work apart from absence with surgery, it is important that my leader understands my disease and side affects from the treatment I am on. Crohn’s and Colitis Australia has two information booklets, one for the employer and one for the employee. They can be found in the following links:

Working with IBD – A Guide for the Employer

Working with IBD – A Guide for the Employee

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I still get fatigued and my batteries run out quicker than others but it’s nothing I can’t manage myself. I listen to my body, ask for support when needed, fuel my body with A LOT of good food, drink A LOT water, move my body and rest when I need. I may not be Crohn’s / medication free (yet!) but I’m managing with a smile on my dial.

So there you have it, the Update from Kate. Now I am back ‘online’, I will be back to consistent blogging. If you have any questions feel free to drop me a message in the Contact Me tab.

Thank you to everyone that has supported me or reached out to me. The messages mean so much to me.

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Stay Strong Spoonies!

Triathlon Newbie

You’ve just boarded the Triathlon Train (YAY!). You know you’ve got to swim, bike and run but not really sure about the specifics. Questions start running through your mind, you start googling and buying triathlon mags to try answer some of your questions:


“How often should I be training?” 
“What quantity of my week should be designated to each leg?” 
“What do I do in a training session?”
“How long do I need to train before competing in a triathlon?” 
To answer these questions you need to ask yourself more questions. It’s like the inception of questions…. questions inside questions.


Ask Yourself


How much time am I willing to spend training?
Think about all your other commitments, family, friends, work, and other hobbies. Break down your week and find out realistically how much time you are willing to put towards triathlon. It may only be a couple of hours a week, but I can guarantee once the bug bites you’ll be planning your social calendar around training.


What event do I want to train for?
This will give you a good idea of how much lead up time you have to train.  Everyone will have a different lead up time depending on fitness, the event (distance) you chose to do, the different races (distances) are detailed below. Try and do an event close to home, this will avoid the hassle of traveling, plus you may even practice the course before race day giving you less unknowns to work with.


300m Swim. 10km Cycle. 2.5km Run.
750m. 20km Cycle. 5km Run.
1.5km Swim. 40km Cycle. 10km Run.
Half Ironman (70.3):
1.9km Swim. 90km Cycle. 21.1km Run.
Ironman (140.6)*:
3.8km Swim. 180km Cycle. 42.2km Run.
*probably wouldn’t recommend doing an ironman as your first triathlon! 😛


What is my budget (for a coach, for a training plan, for equipment, for events)?
You need to ask yourself, how much realistically are you willing to spend. Triathlon can be as expensive as you want, with the latest TT Bike, wetsuit, running shoes, race entry, top notch coach etc. For your first triathlon make sure you stick to a budget as it can easily be blown out of the water. $$$


Which leg is your strength?
Train all legs, but focus on where you can improve the most. For instance, if you are already a relative good swimmer but new to cycling or running, spending hours in the pool to shave off a second of two off your 100m’s is not going to be as effective as focusing on cycling or running.
Approximate breakdown: Swim: 10%, Bike: 55%, Run: 35%


What gear do I need?
Check out our Ultimate Race Checklist to give you an idea of the equipment you may need.


Top 8 Tips for Triathlon Newbies


  1.  All the gear, no idea!  No you do not need a fancy triathlon bike. Yes, while they look amazing and eventually you may get one but your current bike or an entry level bike will suffice.
  2. Nutrition. Ensure you fuel right, pre, during and post training.
  3. Stay Consistent. With training, nutrition, recovery and don’t do anything new race day.
  4. Transition. Don’t forget transition time counts too. Ensure you know the transition area and have practiced dismounting etc. If  you haven’t practiced pre-clipping your shoes in training, don’t try it race day.
  5. Recovery. Ensure you don’t go overboard on training. Increase your training and appropriate increments and recover accordingly through rest, sleep nutrition, mobility and active recovery.
  6. Ask questions. This sport is full of so many supportive and encouraging people who have had years of experience in the sport. Reach out, the majority will be happy to assist you with questions. Otherwise research! Do your own research and find out what works best for you, nutrition, training, coaching, recovery.
  7. Support Crew. Remember to yell out to your support crew, because unless you are wearing high vis orange with bells on your support crew can miss you and remember they’ve been waiting for hours to watch you go past for 20seconds.
  8. Have fun. Triath-FUN! Smile, laugh, ENJOY the process and be proud of yourself! Remember don’t get all caught up with the specifics, your first triathlon is all about learning and having fun!

Top Tips to FIT in FITness!


Do you ever wonder how an earth that mum of three, or that young career driven person working long hours or the full-time uni student juggling four jobs all seem to have more time than you?

I am a full-time engineer, part-time swimming coach, part-time tutor, part-time blogger, a lover of endurance sports and a Crohns Warrior. There are days where I struggle to stay balanced but just like a gymnast on the balance beam, you’re going to fall off more than once but it’s up to you to either jump back on or throw in the towel. To reduce your chance of losing your balance and falling off I have collated my tips that have helped me.


Kate’s Top Tips to Fit in Fitness


Schedule and Prioritise

Have a yearly calendar and schedule all your important dates, social celebrations, fitness events, holidays etc. It’s important not to neglect a certain aspect of your life. One week your focus may be on training and fitness, the next week it may be family focused with your Mum’s Birthday celebrations. Keep balanced, for your mind, body and soul.



Do you work in a place that is accessible to run, cycle or walk to work? Fitting in fitness through commuting allows you to save money on petrol/public transport, help the environment while working out. Win. Win. Win.

Commuting to work requires organisation such as bringing in lunch and work clothes the day before, unless you want the extra weight in your backpack. Ensure you know the facilities available to you in your workplace (i.e shower located in the disabled toilet, safe place to store your bike).

Straight To It

After work, go straight to the gym, pool or workout place. This way you will have no temptation when you get home to plop on the couch or get distracted by doing chores. You will also save in travel time by skipping the home detour. Just remember to pack your gym bag the night before with workout clothes (and shoes, I always forget shoes).

Preparation is KEY

Prepare your workout clothes, pack your swimming bag or make snacks for on the go. Prepare whatever you can to ensure you don’t fall off that balance beam. For me, I like to write out a schedule of what my training will look like for the week and to plan accordingly. And remember colour coordination is a great motivator… Don’t just pink about it, just blue it!

Fit Friends

Nothing keeps you on track than having someone else with you on the journey. Having fit friends not only keeps you motivated, but accountable too. Whether it is having them as a training partner for a running event or joining the gym to tone up, working out is always better with company. Catching up with friends can also be a great way to fit in fitness. Instead of catching up over doughnuts and milkshakes, mix it up with an active catch up. Rock climbing, beach swims, yoga classes, dog walks, hiking or stand up paddle boarding are great fun ways to fit in fitness.


Fitness Motivation Tips

Let’s get fit?! Are you struggling to get started or maintain motivation? You may have started a fitness lifestyle change and within a week your excitement has subsided and you lack all motivation. The excuses may start with…

It’s too hot!

I don’t have time!

It’s too cold!

I don’t feel in the mood!  

I’m too tired!

I will start tomorrow!

Time to kick those excuses outta your head with my top tips to stay motivated.

Goal Setting

Ever wanted to run 10km, complete a triathlon, PB in your sport, squat twice your weight? Whatever your goal is, write it in your calendar, pay for the event, get a training plan in place to work towards it. Choose a goal that you are passionate about, that excites you and will make you want to get up in the morning and work for it. It is important to set realistic goals and set mini goals to keep you on track.

Training Buddy

A training buddy is someone who motivates you and who you can be accountable to. An accountabila-buddy! You know when you set that 5am alarm to fit in a nice morning workout you are more likely to get up out of bed if you know someone is counting on you to be there. Whereas, if you’re training alone and the alarm goes off, you are more susceptible to hit snooze as you’re just letting yourself down.

A buddy is also good to share your sporting goals with; for example a sporting event (half marathon, ironman) that you can train for together. It’s important to remember you are not competing against your partner, it’s you against your own goals (although a bit of healthy competition never hurt anyone ;P)


Similar to that of a training buddy a coach is someone who will keep you accountable and in turn motivate you. Coaches will encourage, assess your training and performance and overall enhance your self-motivation.

Rest Accordingly

I’m not saying be an energiser bunny ‘Go, Go, Go’, sometimes we have to stop and rest and recover to come back stronger. Ensure you fit rest days into your schedule. Unsure when to rest? Your coach should suggest rest days and make sure you listen to your body.

Fuel your Body

Ensure that your body is well fuelled. You can’t run a car with an empty tank, so don’t do it with your body. Eat whole, fresh and nutrient dense foods.

Shoe in

New running shoes! I love the feeling and look of a fresh pair of joggers. You’ve spent the money, they look great, just another push to get out the door. A new pair of shorts or a top  or a cycle kit also does the trick 😉

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The biggest thing with motivation is turning the motivation into a habit. KEEP PUSHING THROUGH. It takes 21 days (3 weeks) to beat a habit or to create a habit. Just remember with dedication and patience the motivation will become a habit and similar to brushing your teeth, you’ll feel bad if you don’t do it.

One of the biggest reasons I hear is “I don’t have enough time”. I’ll be releasing my Top Tips to Fit in Fitness next week so stay tuned.

In the mean time, comment your top tips for motivation below.

Overview of Crohn’s Disease

Crohn’s Disease, like many other autoimmune diseases affect all aspects of your life including: working, eating, sleeping, socialising, travelling and exercising.

Before and after diagnosis I experienced the struggles, the embarrassment and the challenges that come with the disease. Being a “glass half full“ kind of girl I always try and find the positives in a less than desirable situation. The amazing support of my family, friends and medical team, and developing a strength that I never imagined existed are just two of positives.

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When I first received my diagnosis one of the first things I did was Google “Crohn’s Disease”. I wanted to know what, why, how, who…. question after question I was searching.

My goal of FitnessandGuts is to provide a hub of information, experiences and tips for anyone who has been diagnosed with Crohn’s Disease, or an Autoimmune Disease. FitnessandGuts is not solely just for Crohn’s Warriors, it will provide fitness, nutrition, and motivation blog posts with a dash of Kate quirk and of course PUNS!

What is Crohn’s Disease?

The CCFA (Crohn’s Colitis Foundation America) have created this short video which gives you a run down on Crohn’s

Currently, approximately 75 000 Australians suffer from Inflammatory Bowel Disease (either Crohn’s or Colitis).

Crohn’s Disease is a chronic autoimmune disease that causes inflammation of the intestinal tract. The intestinal tract includes your mouth, esophagus, stomach, small intestine, colon and rectum.



Crohn’s Disease symptoms can include:

  • Diarrhoea (or sometimes constipation)
  • Uncontrollable Bowel Movements
  • Bloody Stools
  • Vomiting
  • Cramping
  • Fevers
  • Weight Loss
  • Malabsorption causing Malnutrition
  • Anaemia
  • Skin Rashes
  • Mouth Ulcers
  • Eye Sores

What I had: all of the above symptoms, excluding for the last three.


There are complications you may experience with Crohn’s Disease resulting in surgery, the complications can include:

  • Strictures
  • Abscesses
  • Fistulae
  • Fissures

What I had: stricture, which resulted in my urgent surgery. During surgery it was discovered I also had a fistulae (fusing onto my urinary tract).


  • Blood tests
  • Stool tests (calprotectin)
  • Colonoscopy (and/or endoscopy)
  • Biopsy from scope procedure
  • CT or MRI scan.

What I had: blood test, stool test, colonoscopy and MRI.

More Information

What’s Next

Take your future into your own hands. Don’t sit back and wait to be ‘spoonie’ fed, get out there, research, share experience, seek medical help and be open to try different things to see what works for YOU!

Stay tuned for more posts about my experiences and tips: health, nutrition and fitness!

If you have any questions or feedback for me, please visit my Contact Page and drop me a message, and I’ll be sure to catch it and throw one back.

Gym Newbie

I classify myself as an Enthusiastic Gym Newbie. I first entered a gym at the start of 2013. I was more of an outdoors girl and team sports participant for fitness, however when I started a job with benefits including free gym membership I decided what do I have to lose? 

My Experience

I remember my first day I entered a gym; I had no idea what the heck I was doing. I walked past the weights room looking at all these buff men in front of the mirror lifting weights, overwhelmed by it all and not having a clue what to do myself I headed into the cardio room. I jumped on the treadmill so I could watch what others were doing, to me it seemed everyone was expert. After a few visits of running on the treadmill I decided to begin gym classes, bootcamp style. I really enjoyed the class as it was all set out for me and all I had to do was turn up and work out. In late 2013, I got bitten by the triathlon bug so I started focusing on my swimming, cycling and running, leaving my strength behind. After several months I realised I was lacking strength so I decided to include a few gym sessions into my training. I looked up a few exercises online and decided to give them a crack as my strength program. Although the sessions were fun and exhausting, my technique was all wrong, I was overdoing it and it wasn’t aiding to my triathlon training, just making me sore. At the beginning of 2015 I approached James de Lacey (DIME Performance Head Strength and Conditioning Coach) for a personalised plan tailored to my triathlon goals. For the first time since starting at a gym I feel comfortable and confident performing weights, exercise movements and stronger. 

Top Tips for Gym First Timers

We all start somewhere

Don’t worry about being a newbie, everyone was once a beginner. It may seem like everyone else knows what they are doing but the majority have no clue just like yourself, whether it is incorrect technique or over doing it etc we all have something to learn. Be humble, be curious and be kind.

Have a plan, or at least an idea

If you are serious about getting fit and strong the best thing to do is get a tailored strength program for your fitness goal. If you want to go to the gym without paying money for a plan, watch videos, research workouts, ask coaches (either at the gym or online) but don’t go in blind. Remember it’s OK to ask for help. 

Don’t over do it

Start with only a few exercises. You may get excited after a few and want to continue but trust me your future self won’t thank you as you might injure yourself if you go all out first time.

Slowly progress to heavier weights or more reps as you improve, you don’t have to start lifting mammoth weights on a gazillion reps on your first day… Delayed Muscle Onset (DOMS) is a bitch.  

Be prepared
  • Water bottle
  • Towel
  • Appropriate clothing and shoes
  • Shower accessories (if you are planning on showering after the session)
  • A small snack 
Gym Etiquette
  • During sign up, most gyms will run you through the expectations of you, the gym-goer. Make sure you listen and follow through. Also keep a look out of signs up on the wall.
  • Hygiene is important! Put your towel down when you are working out or after you finish each exercise spray and wipe so that next person doesn’t have to sit in your sweat.
  • Re Rack Weights. If you can lift it, you can put it away.
  • Don’t push in, if one person is hogging one piece of equipment you can ask to work in between their sets.

Whatever your goal is it important to record progress, whether it is photos, measurements, body fat %, weights, reps or distance. After your first gym session you may pull your shirt up and look down at your belly and expect to see abs, but things take time. Make sure you look back at your initial progress report and celebrate at how far you have come.

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Top Tips for Living with a Chronic Disease

I love sport, I love food and I love adventures. Unfortunately I was diagnosed with a disease that has made doing the things I love very difficult. Late last year, October 2015, I was diagnosed with a Chronic Autoimmune Disease, Inflamed Bowel Disease called Crohns Disease. Most people have not heard of Crohns unless they have it or know someone who has it. I have gone through the wars with this disease and currently in remission and on the road to recovery to do the things I love! 


I decided to collate my top tips for anyone living with a Chronic Disease, in particular tips from my own experience that have helped me cope with Crohns, specifically with exercising/training.



Know and Respect your Limitations

Listen to your body. In my case, my gut. You know the saying gut feeling? It’s a thing! Your gut is your second brain. If I had a dollar for every time I have felt drained and unwell but I have tried to keep up with other people, I’d be rich! A friend named me Astro Girl as I am usually full of energy “Go! Go! Go!” and then all of a sudden I run out of batteries and will just turn off. At first (before diagnosis) it was very frustrating as I loved to train (swim, bike, run) on weekends and then go out at night and could not understand why I would feel so ill and fatigued. It wasn’t until I was diagnosed Crohns and was informed that my intestines were so inflamed nutrients were not being absorbed resulting in anaemia.

Fuel your Body

Keep a food diary. Not only does this help you keep track of trigger foods but it is also important to take note of your intake of food especially when training to ensure you are getting enough energy. Some illnesses you need a higher intake of food as your body is working overtime fighting the disease. Your appetite will vary along with symptoms and it is important to keep your body fuelled even if it is through liquid form (if you can’t handle solids). It is beneficial to see a dietician if you are unintentionally losing weight as you may require a nutritional supplement.


Rest and Recover

Fatigued? Exhausted? Similar to knowing your limitations and fuelling your body, I can’t stress enough that everyone has different requirements. I need a good solid 8-9 hours sleep per night otherwise I get completely run down, compared to other people who can handle less than 6 hours. It can be hard to keep on track with your training program when you don’t know how your body is going to handle the day. Playing it by ear, or in my case playing it by gut. Don’t push through as you will probably make yourself sicker. For me the best thing is to rest and rehydrate and if I am feeling up to it some active recovery (walk, yoga etc).


Share Experiences

They say misery is always better with company. Although I don’t wish this disease on anyone, it is comforting to know that I am not in this alone. There’s a small army out there fighting to find a cure. It is a very scary prospect being diagnosed with a disease or undergoing surgery, therefore hearing feedback and advice from ‘veterans’ help ease the uncertainty. For instance, before my surgery I was told that sneezing, coughing and laughing will really hurt after surgery and that pressing a pillow against my stomach will help limit the pain. Thanks Emma for that advice!


Support Network

Similar to sharing experience, a support network will be you rock throughout this journey. Your support network does not have to have a team of disease sufferers, they can include your partner, your parents, your friends, a counsellor, a doctor, a nurse. It is really up to you who you can rely on to support you on your journey. For me it is my partner, my parents, my sister, a few close friends, my doctors and my dietician.


Seek Medical Advice

It is very important to have a reliable, trustworthy, caring GP. Your GP will co-ordinate/ refer you to a specialist, surgeon, dietician, physio etc. Don’t be afraid to ask questions (no question is silly!), bring your own research to the table and ask for their medical advice. Your GP can also assist you with your current quantity of training and if you are in a state to continue at that level or need to back off. It is also very important to discuss with you doctor / physio a gradual return to exercise plan after any surgery.


My biggest tip is find the doctor that is the best fit for you. If you like asking lots of questions and don’t settle for someone who rushes you along. This may take time as it may not be your current GP. I was so fortunate to have a great medical team, GP, dietician, gastroenterologist, IBD nurse and surgeon. Forever grateful.



Research. Research. Research. I’ve learnt that no one is going to help you unless you help yourself first. It’d be lovely for someone to come knocking at your door with a big bunch of answers but it’s really up to you to determine what you want to do and how you want to live your life. Be proactive, not reactive… I want to be cured not just treated. Like I mentioned before, medical advice is vital however do not just settle for an opinion of one doctor, explore your options, seek different opinions until you find the best fit.


Another topic to research is nutrition. Everyone has different perspective on what your ideal diet should be and an opinion on diet and it’s role in autoimmune diseases. To determine if diet can help you, research and experiment. Explore different diets to see what best suits you, whether it is the elimination diet, raw foods, paleo, GAPS, plant based, the list is endless. Remember do what works for you!