Core Foundations for Men {The Tummy Team Review}

Today I'd like to share about another AMAZING new product from my favourite company The Tummy Team. They are an online specialist physio therapist team specializing in functional core rehabilitation.

Personally the Tummy Team have given me back my life as a mom struggling with post partum tummy issues and I was thrilled to see them release a special program just for men called: Core Foundations for Men.

 

Our Story

Seventeen years ago our lives were dramatically changed when Paul suffered a traumatic back injury which resulted in spinal surgery.  Little did I know that more than a decade of ongoing constant pain and frustration would follow.  Four years ago I was extremely dissatisfied with the constant merry go round of pain management and physio that was not permanently resolving the pain and sciatica flare ups for Paul.

After hours on Google searching for a way to heal Paul's back trouble and recurring, debilitating pain all I could find was the standard protocol: pain management and Pilates/physio.  However we had done that many times and always ended up back to square one with Paul bed ridden in pain and restricted movement.

How We Found The Tummy Team

I was surfing Instagram one day when I came across a rather intriguing graphic explaining that planking was not a good exercise for your core. Paul routinely did planks and was still having back pain issues so I went to the account  to find out more.

There were the most amazing before and after photographs of what Core Foundations could accomplish.  I was rather surprised at the info graphics explaining that Planking,  Crunches and Cross-Over Crunches are really bad exercises for your core and do not accomplish what we think they should.

I was drawn to find out more about their program since Paul had been regularly exercising including doing planking exercises to strengthen his core but was still having pain issues and regular flare ups with his back.

Four most common presentations of diastasis recti in men

Symptoms of Diastasis Recti in Men

• A trench or football-shaped bulge down the midline of your tummy when you do crunch like movements or cough
• Bulging tummy that gets worse with traditional abdominal exercises
• Back pain (lower, mid or even upper back)
• Overall weakness in your core – affecting your posture, your ability to lift or exercise
• Lower back or SI joint instability – where your back randomly “goes out”
• Sluggish intestinal function, constipation, the need to bear down to go
• Flared rib cage or barrel chest

For more information read this post: What Men Need to Know about Diastasis Recti.

How does Online Core Foundations for Men work?

Here is a walk through of how the at home physical therapy program works.

Once you have purchased your course and log in you will be taken to the My Account screen.  Here you are able to update all your information and access any courses and past purchases. This screen is accessible at any time by clicking on My Access.

Navigating to your course is via the My Courses tab.  Here you will find a list of your registered courses and pending courses that still need to be activated. Once you select your course, it will open a new page showing the weekly lesson/course materials links.

 Upon completing the work for that week, and you mark a unit/week of study as complete a green check mark will appear. Lessons are released at the pace of one a week. This is intentional.  The information you receive builds one upon the other and needs to be viewed and implemented in the order that it is presented in the same manner as if you were actively meeting with your personal physio therapist once a week. 

Each weeks lesson/consultation is presented as follows and in the same format:

Each weeks class/consultation opens with a welcome note and summary of the weeks focus.  Below this there are three buttons:

1. Focus of the Week - Here is where you will find the purpose and focus for the week ahead. Some great encouragement and coaching.
2. Helpful Tips - Here you will find a bullet point list of possible physical responses to the exercises / stretches for the week.  The list is comprehensive and spot on.  We appreciated knowing these things before commencing the weeks homework as we were prepared for the changes and how Paul's body may respond or react to the new alignment and strength it was gaining.
3. Weekly Downloads - This is where you will find the pdf downloads for you to print.
• Rehabilitation plan for the week ahead. 
• Exercise Explanation Summary -  these contain detailed  photographs and explanations of the exercises/stretches you will be focusing on for the week ahead.
• Exercise Chart - this is a chart to help you track when you do your exercises and helps you to find natural spots in your daily routine to incorporate them.
• Assessment chart - this is done twice during the course of your treatment.  I encourage you to take your time and do these.  Paul discovered symptoms that were such a normal part of his daily living that he did not even realise they were symptoms until he did the assessment.  It also assisted him to see progress as it was so gradual.

Below this section you will find your video list for the week.

As you work your way through the video's the little dot to the left changes colour to green indicating you have completed that specific video.  Once you have completed the list of video's there is a button at the bottom to Mark your week Complete.  This in turn changes the tick box to green on the course home page making it super easy to know where you are each week.

The video can be played full screen by clicking on the four mini arrows on the right and the little cog allows you to manually select the quality of the video you want to play, available streaming is 360p to 1080p. It's default setting is auto. The video's in the play list will auto load upon completion, there is no need to click on next video.

Core Foundations for Men Handouts

The handouts are comprehensive and informative.  We printed them each week and at the end of the program had a 40 page document which I comb bound.  Paul is able to refer back to these notes and continue his journey to strength and wellness.

What is covered in Core Foundations for Men?

• Introduction: Anatomy & Education
  
  • Welcome to Core Foundations for Men
  • Anatomy of the Abdominals
  • The Transverse Abdominis Muscle
  • Diastasisi Recti in Men
  • How to Self Check for Diastasis Recti
  • The Role of Abdominal Splinting
• Week 1 - Awareness
  
  • Focus of the Week: Awareness
  • Initial Self Assessment
  • Functional Rehab Process
  • Active Sitting & Belly Breaths
  • Active Sitting & Transverse Holds
  • Abdominal Splinting
  • Initial Functional Integration: Desk, Car, Work, Exercise
  • Week 1 Recap
• Week 2 - Connection
  
  • Focus of the Week: Connection
  • Progressing Transverse Holds
  • Common Compensations
  • Stretches for Initial Soreness
  • Abdominal Massage
  • Functional Integration: Bending & Lifting
  • Potty Posture
  • Week 2 Recap
• Week 3 - Neutral Pelvis/Prostate
  
  • Focus of the Week: Neutral Pelvis/Prostate
  • Active Standing: Neutral Pelvis Stretches
  • Active Standing: Transverse Holds
  • Pelvic Floor Connection: Prostate Health
  • Weaning From Your Splint: Part 1
  • Functional Integration: Active Walking
  • Week 3 Recap
• Week 4: Neutral Rib Cage
  
  • Focus of the Week: Neutral Rib Cage
  • Neutral Rib Cage
  • Neutral Rib Cage Stretches
  • Upper Back Activation
  • Rib Mobilization & Myofacial Release
  • Functional Integration: TA Squeeze & Release with Resistance Training
  • Week 4 Recap
• Week 5 - Challenge
  
  • Focus of the Week: Challenge
  • Determining Your Personal Priorities
  • Multitasking the Core
  • Core Integration: Sports
  • Core Integration: Progressing Resistance Bands
  • Functional Integration: Household Chores
  • Weaning from the Splint: Part 2
  • Week 5 Recap
• Week 6 - Core-Strong Lifestyle
  
  • Focus of the Week: Core Strong Lifestyle
  • Stretches for Your Toolbox
  • Optimal Alignment
  • Ongoing Functional Integration
  • Advanced Weight Training Considerations
  • Final Self Assessment
  • Case Study
  • Thank You

Other Courses from the Tummy Team
I have personally worked through Core Foundations and Floor of Your Core for Women and have benefited from the Teams online rehabilitation. To read more about what each course covers and how online rehabilitation works with the Tummy Team click on the following links:

• The Tummy Team - Core Foundations {Review}
• Floor of Your Core {Tummy Team Review - Pelvic Floor Rehab at Home}

Does Online Physical Therapy Work? 
Yes!  Both Paul and myself have benefited immensely from online therapy.  I have had a skype consultation and the therapist resolved my pain issue within five minutes.  There are many reasons to do online therapy.

Within two weeks there was a dramatic change in pain and range of motion.  Paul had not been able to sit tall while driving as it caused him too much pain.  At the end of week two he was able to tilt the back of the car seat into an upright position and sit comfortably.

Kelly and her team are experts in the field and currently are training therapists and medical professionals around the world.  Enrolling in online therapy means that you can set aside private space to do therapy without having to take time off work.

It's affordable!  An average physical therapist sees clients 2x/week for 6-8 weeks if not longer. Average physical therapy sessions run between $100- $250/session. This adds up. The Tummy Team online programs range from $63-$159 (Currently discounted to $53-$135)**. Their most popular online programs include the equivalent of  6-8 individual PT sessions.

**Prices current at time of review and subject to change at the discretion of The Tummy Team.  Please do check the prices BEFORE committing to purchase your course.
** Sale ends 31 July 2020 

Connect on Social Media

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If you have any other questions about The Tummy Team
please contact them directly via their website here.

A big Thank You to the Tummy Team for sponsoring Paul with Core Foundations for Men to Review.  

 

The Tummy Team - Core Foundations {Review}

Today I would like to share a more personal journey with you. It's something that affects more than 80% of our population and for most of us we chalk it all up to age and "That's just life". To begin with I was under the impression that this struggle was unique to woman but I now understand this issue is something that many people struggle with and are unaware that there is a solution to their pain and that solution is now available to people all over the world thanks to the work of Kelly Dean and The Tummy Team in the form of their online Core Foundations Program.

Core Foundations is an eight week Core Rehab Specialist program designed to be done at home.  It is a program which is presented to you by a qualified Core Rehab Specialist program who specializes in neuromuscular rehabilitation and home health .

I have taken the program to my personal Doctor who confirmed to me that all the information is 100% accurate and is now referring her clients to The Tummy Team.  I was pleasantly surprised at my own personal progress and in an incredibly short space of time. My waist measurement decreased by two inches within the first month and my active sitting time lengthened from around 5 seconds to over a minute.

I learned that the repair surgeries I have had were actually not necessary.  My Doctor confirmed to me that the medical profession in general are unaware that Diastasis Recti, general back ache and hernia's are symptoms of the deeper issue of a weak functional core.  I was surprised to learn what a weak core and diastasis looks like and it's something I've had since high school.

I have been empowered with knowledge, I am very excited about Core Foundations and the enormous difference it is making in my own personal life and my husbands.  My functional core strength was very low and it took me a whole month to recover from disconnection before I could progress. I have chosen to begin at the beginning and do the complete program over and document my journey and share it with you here on the blog on Mondays along with photographs and tips and insights I learn from my journey to being #Strong4Life.

How I found The Tummy Team
I was surfing Instagram one day when I came across a rather intriguing graphic of  a before core rehab pregnancy and after core rehab pregnancy.    I went to the account  to find out more.  There were the most amazing before and after photographs of what Core Foundations could accomplish.  I was rather surprised at the info graphics explaining that Planking,  Crunches and Cross-Over Crunches are really bad exercises for your core and your tummy and actually do not accomplish what we think they should. I was drawn to find out more about their program because Paul had been regularly exercising including doing planking exercises to strengthen his core but was still having pain issues and regular flare ups with his back.

Symptoms of Functional Core Weakness

• Low back pain - "Back pain is one of the most common symptoms of a weakened core. It is the result of other muscles trying to compensate when your transverse abdominis muscle lacks the strength to hold you up."
• Pelvic floor weakness
• Stress incontinence
• Diastasis Recti - a separation of the abdominal muscles
• Neck and shoulder pain
• Upper and/or Mid back pain
• Abdominal hernia's "Abdominal hernias typically appear in areas of weak or damaged connective tissue which results in portions of the organs bulging out of the abdominal wall. When this weakened area of connective tissue tears, portions of the intestinal track are at risk of strangulation requiring urgent medical attention and often surgical repair."
• Sciatica
• Prolapse
• Prostrate issues
• Tired back at the end of the day
• 'Preggy Belly' or Belly Bulge
• Incontinence
• Digestive issues - "Chronic constipation, irritable bowel syndrome, recurring hemorrhoids, painful bloating and acid reflux are all common symptoms of a weakened core. Several vital organs, including the intestines, rely on a strong internal core for support. Without that support, the digestive system fails to work efficiently."
• Pelvis instability
• Menstrual issues
• Pain tolerance

How Online Core Foundations Works
After choosing and purchasing the right Online Core Training Program for you, you will receive a invoice/payment receipt via email. This will be followed by a welcome letter explaining to you how to access your program and an email address where you can reach the team.

You do not receive access to the full program in week one.  On the first day of each new week the new week's program will become unlocked.  You will still have access to the previous weeks video's so you can watch them as often as you like.  The reason is to encourage structure and accountability.  Each week builds on the preceding week.  Knowing I had limited access meant that I had to set aside regular time to watch the instructional video's it kept me motivated to come back.

• When you log in you will be taken to your online program.  Navigation is super easy and you will be able to see at a glance each separate week on the left.  On the right you will either see: Available Now or Not Available. 
• In week one you are only given access to Core Foundations and Week 1.  
• After that each subsequent lesson is released weekly.  When a new week becomes available the team will email you a short note as soon as you have access to the next class it will also have a note at the bottom detailing how many weeks access you have left.
• Each lesson is equivalent to a one on one consultation with Kelly.  

After selecting the week you are working on you will open a new page. At the top there is a Focus of the Week section. This is a concise summary of what you will be working on.

Below this text box you will see the Week number and the Video Instruction box along with a note on how many video's there are to watch. To the right of the video is the title of the video along with a note.
 

Kelly is a very articulate instructor. She takes time to explain your anatomy, the process and more importantly the why behind every step of your core rehabilitation instructions. There is currently a blind lady doing the course and Kelly's instructions are so clear that this lady is successfully completing her journey to wellness.

Kelly's focus is on empowering you with knowledge to help equip you with the tools you need to become strong for life.  She is a Core Rehab Specialist who specialises in neuromuscular rehabilitation and home health. Kelly is passionate about to fully understanding the neuromuscular, postural, and alignment issues that contribute to core weakness and abdominal separation. Her combination of multiple approaches specifically treats these conditions for long-lasting changes.

The thing I appreciate about learning from Kelly is that she is speaking from personal experience.  She was facing major hernia repair surgery with a large Diastasis Recti and other health issues.  As I watched her personal testimony I could identify with many aspects of her personal journey to being strong for life and reclaiming health. Kelly recognizes that each of us have our own story and it is these very things that influence how our bodies are going to heal.

Active Sitting (Source)

The best part of the program is the simplicity. Above is a sample of the first exercise you learn to do:

Below the video section is a helpful box containing your downloadable handouts and a section of what to expect as you follow your core rehabilitation program for the week.  I have been very surprised at the accuracy of the list of what to expect.  I love the handouts because I have written instructions I can refer to anytime I need to refresh myself on what I have learned and I can go back and re-do the week anytime I want.  The charts are helpful for keeping myself accountable.

What does each week cover?

• Week 1
  
  • Initial Measurements
  • Understanding Your Transverse
  • Rehabilitation of your Core
  • Functional Integration of the Core
  • Why We Splint
• Week 2
  
  • Potty Posture
  • The Transverse, the Lumbar Multifidis & Lower Back Pain
  • Abdominal Massage
  • Preparing Your Environment
• Week 3
  
  • Progression of Transverse Exercises
  • More Functional Integration
  • Neutral Pelvis Training
  • Modifications
• Week 4
  
  • The Transverse and Pelvic Floor for Women
  • The Transverse and the Prostate for Men
  • Pelvic Floor Strengthening
  • Initial Fitness Choices
  • Neutral Pelvis Training
• Week 5
  
  • Neutral Rib Cage & Upper Back Activation
  • Weaning from Your Splint
• Week 6
  
  • Core Integration with Functional Activities
  • Safe Core Stretches
• Week 7
  
  • Rehabilitation versus Lifestyle versus Fitness
  • Transition to Fit2b.us
  • Core Integration into Fitness - Fit2b.us
  • Love Handles Lost - Fit2b.us
  • The PMS Routine
• Week 8
  
  • Core Strong Lifestyle
  • Final Diastasis Check and Personal Plan
  • Core Strong Workout
  • Full-Body Tummy Team Workout
  • Thank You from Kelly

Some Nuggets to Protect your Core

• There is a BIG difference between engaging your core and bracing.  Engaging your core protects your back and your internal organs whereas bracing damages your back and stomach.
• How to get out of bed safely:  Sexy Slide
• Tummy safe lifting  
• Your pelvic floor is not your core.  
• Healthy safe Driving Posture
• Safe Potty Posture.  
• 6 Fitness Guidelines for Everyone 

What do you get with the program

• Eight weeks of personal Core Rehab Specialist  instruction. This are presented by a Core Rehab Specialist  in pre-recorded video sessions you can access in the comfort of your own home. 
• A set of instructional online video's added each week.
• Each week there are pdf sheets containing a summary of  the weeks lesson.  Where appropriate a exercise tracking sheet and online support handout.  These are the same handouts are a written summary of the key elements of your program for the week.
• Access to a private client forum on Facebook. On this forum you can ask any question and one of the Tummy Team Core Rehab Specialists will answer you.  Most questions are answered within a couple of hours. 
• Tools to help you become strong at life 
• Ten weeks of online access which begins immediately after purchase

Please note there are two purchase options for each program

1. BUY NOW, START NOW - means your ten week access starts immediately upon payment of your program.
2. BUY NOW, START LATER - means you get a voucher that you use when you are ready to start your program.  

Learn More

• The Tummy Team Story
• The Full Story Behind The Tummy Team  (21 min)
• About Core Foundations Online Program - Who is this For ? 
• Abdominal Splinting - Splint Options 
• Could you be suffering from a diastasis?
• Overview of Core Rehab   
• FREE Resources from The Tummy Team 
• Encouragement and information on The Tummy Team Blog.

Connect on Social Media

• Facebook @TheTummyTeam
• Twitter @TheTummyTeam
• Instagram @thetummyteam
• Pinterest The Tummy Team 

I would like to thank Kelly Dean and the Tummy Team for sponsoring me with Core Foundations.  It is revolutionizing my life and I look forward to sharing my journey and progress here on the Blog. Next week I will be sharing my experience with Gillian Sukachevin, MPT and our Skype Session.

Blessings
Chareen