One thing I especially liked about these pillows is that they’re really versatile. I mean not only were they great for the plane, where I could place them underneath my butt, against the small of my back, behind my neck, and against the hard side when lying with my butt against the arm rest. But at home they are great for reading in bed and propping yourself up and supporting your neck.
So I decided to put together a long awaited products and equipment page on this website that I’ll continue to update.
And if we will be using certain equipment or products for a workout or recipe I’ll make sure to have the links directly on that blog post, for your convenience.
So click on over here to check these pillows out. The blue C Curve neck pillow would make a perfect holiday gift, along with a book or cozy blanket; or maybe even a plane ticket to that favorite tropical island you want to bring your sweetie to!!
Remember, I try everything out before I suggest them to you. I know it’s only my opinion, but I rarely guarantee something. And I guarantee you will not be disappointed with these finds.
I’ve already had three people who have bought them based on my experience. If you do happen to get one or all of these, let me know how you like them and be sure to leave a comment for all the other readers too!
Thanks you guys!
Your Trainer, Coach, Friend, and now Personal Shopper!!
It’s Sunday here in India. Surgery was last Tuesday and I can hardly believe I am 5 days post op. Sundays are pretty quiet outside my hospital window… I noticed a lot less traffic and honking. Really I never thought I’d get used to all the noise.
I mean, it’s not like one or two cars are blowing their horns. It’s a parade of musical beep! beeps!; from every car, bus, Tuk Tuk, bike, motorbike; and at every moment, all night long, at different decibels…It’s like a symphony tuning up their instruments…but for the entire symphony! You never get to that quiet moment just before the first note plays.
So it is in India… in the streets, with the traffic, with cars. They just keep a honkin’ and a honkin…!
But it’s more like they’re talking to each other. It’s really the way they communicate on the road. As a passenger, I eventually began to understand just how this language works and how they’ve created a system that works for them.
Like when there is a red light, they don’t sit idling. They turn off their engines and wait patiently. And the honking subsides for a moment….But just for a moment! As soon as traffic starts moving ahead, even if we are still stopped, the honking begins.
In the US people would be getting out of their cars and shooting each other!
HA! Now, the boom box noise up and down my street in Oakland won’t seem so bad!
1001 Nights
OK! Well that’s what ONE night feels like right now.
I’m sure those of you who have had major surgery can relate to the emotional ups and downs and the waxing and waning of pain. It’s been a ride so far.
I’ve never had a problem actually sleeping. I’ll admit I go to bed too late most nights and wake up too late. And I love to read for over an hour before I close my eyes. It brings me to another place. Then I get really sleepy and just zonk out. Once out I usually sleep til morning.
Not to mention I’ve always been a warm sleeper. Even as a kid. My metabolism is pretty high and I’ve always tended to get warm during the night, throwing off my sheets a few hours after falling asleep.
But surgery brings a whole new meaning to sleeping. For me the nights are the worst and as the night approaches my body becomes restless from the days of inactivity, belly full of food and plumbing that doesn’t quite work as it should.
Let me give you a snap shot of how the nights go. Because these are my most challenging times.
Sleep never really comes. I try to meditate before I fall asleep, thinking about things apart from my body; places I’d like to be, or ideal places I’ve been which make me calm. Like swimming in the rock quarries in Rockport, Mass.
So I try not to think about my body;Â where my right leg is unable to move, where I’m stuck in one position, where even the slightest twitch of my op leg solicits a burning pain.
What happens is that I end up falling asleep for a bout 2 hours. Then I’m awake, my body drenched, and I”m lying in a pool of sweat.
Once I’m awake I become aware of how constricted I am, being unable to move about, and I become claustrophobic. I ring for the nurses. They graciously come to my side and ask how they can make me more comfortable. The only solution, which helps for a few hours, is to change the linens, reposition me, and try for a few more hours.
So each night has been like this. Broken sleep, less than 8 hours. Long nights.
Finding Normal
Last night I got about 7 hours of broken sleep. I will say there was less pain than the previous nights and the pain level is about 50% better. As much as I will miss the nurses here at Apollo I believe the Fisherman’s Cove Resort will be much better for me. I’ll have a big queen bed, no plastic bedding, a pillow buffet, along with the sounds and the breeze of the Bay of Bengal.
With that said, after finally getting out of bed at 10AM I successfully went to the bathroom (Yoo-hoo!), washed up, put on some shorts (looking quite stylish over my TEDS),
Day 5_DebbyK!_Body finally starting to morph back
and began my morning regime. It takes me about 20 minutes or so and here’s what the workout looks like:
Table pushups 20
Walker pushups 15
Walker dips 15
3 Rounds
Green Band Chest/Rear delt pulls 20 X 3
Green Band one arm shoulder presses (alt arms) X 3
Green Band Side Lat raise (alt Arms) X 3
Green Band Bicep curls (Alt Arms) X 3
I also walked around my room with the walker and cleaned up and moved things around. It’s funny to think about, moving things around as activity. Just these small things makes you begin to feel normal again.
Next I asked the pantry if they’d be kind enough to make me a protein shake with my Green Vibrance, nuts, mango, whey protein powder, ice and water. I also had some veggies and an omelet and a hard boiled egg. I was trying to get as much good fats as I could for healing and they weren’t allowing me nuts yet.
The shake hit the spot…
I feel a bit more like Debby today too. And even though my body is still swollen (your should see my legs, both of them), surprisingly enough I can still see some upper abs and there is a bit less water retention. But I’m not worried. My body will slowly bounce back, I’ll build more muscle, and again, train to get back into the best shape of my life. New life, new goals, new inspiration.
BTW: In India, the doctors and PT work on Sundays. At least in the Platinum ward at the Apollo.
And I have heard that this is the place that the elite of India come to get mended. I’m still waiting to see some famous Indian movie stars!
But all kidding aside Dr. Bose’s assistant, Dr. Bis, came in to check on me, and we decided to put me on a week of anti imflamatory, called Etoshine 90, instead of Ibuprofen, which will help bring down the swelling. I only have to take it once a day and it works for 24Â hours. Much better than Ibuprofen.
I asked Dr. Bis about the numbness in my pelvic area and my right op leg, up near the groin. And what he told me was something like that in order to keep my body anchored to the table, while they’re yanking, cutting, and pulling at my femur and hip, they tape these blocks to me and they have to, like, I’m imagining, press them into me. So there’s some bruising. It’s like someone took a bat and socked me hard with the blunt end. Not a pleasant feeling. And coupled with the numbness it’s just plain weird!
But he assured me that the swelling around my groin area is normal and will go down as I begin to move more. And sorry, no pictures. You’ll just have to take my word on this one!!!
Downs and Ups and Getting the Toxins Out
Being on the other side of surgery is such a trip. You can wake up and hardly move, your muscles screaming. But each day gets better and better by the hour, and I’m finding that 12 hours makes such a difference. And by this evening a lot of my pain (we’re talking relative here!) had subsided.
I can’t wait to see how much better I’m feeling and what I can do by tomorrow!
On the flip side I think my body is waking up and rebelling against all the anesthesia, drugs and toxins they pumped into my body. Under normal circumstance my body is extremely clean. I eat whole foods; no sugar or grains. I take no drugs and use no pain killers, even when I go to the dentist. I don’t drink alcohol or take any medications. I basically stick to Caveman/Paleo lifestyle (OK! well I still do some Splenda!) So all of this stuff pumped through me for four days was a huge shock to my body.
So that might explain why nausea had started to overcome me and I had this lingering nausea all day long. It was like I was floating outside of my body. And I never, ever have nausea. I felt like I should eat again in the afternoon to keep the protein coming in, but I was so full from the last few days, even though I finally became regular, that the thought of eating another bite made me, well, nauseaus!
Then in the afternoon the dietician popped in to check on me. I wish I had a picture of her because she always looked so elegant in her colorful sari’s. And I have to admit, she does a great job of making sure you’re getting what you want to eat. But believe it or not it is still a very ‘western’ plan that they push, with carbs being the main source of ‘energy’ to get you better. I don’t do well with grains since they upset my stomach but I got the push for rice and grains again.
I politely declined and said I was fine, that I had been eating my way for many many years, and as long as I got my eggs, fish, and veggies, enough fats, some fruit in my shake, all would be good. I was talking to someone who at first didn’t understand why I would want to eat so many veggies for breakfast, without carbs like rice to go along with, and believed that only carbs gave you energy. Well, I wasn’t going to go all caveman and Paleo on her…….but finally she was OK if I was OK!
NOTE: From what I’ve seen and heard here in India, there is a lot of snacking at home going on with American packaged foods and a push from the Ministry of Health for more exercise and less eating of carbs. In fact, many of the nurses were inspired by what they called my ‘fitness body’ and asked for a program to help them get into shape. Right on!
A OK!
But it’s all good. Because at the Apollo they want you to be happy and they’ll make your food to order if what is on the menu doesn’t jibe your dietary needs. So, for dinner I was craving something light, like soup. My friendly pantry server (below, left) said the choice was cream of tomato or some other cream soup.
Everyone eats cream in their soup and purees all the veggies. He asked me what exactly I would like. So I suggested a vegetable broth with vegetables. They did a great job: a broth with spices and finely chopped celery and carrots. Kinda like chicken soup without the chicken. It hit the spot and did the trick.
Veggie Soup at the Apollo Hospital
I had 3 bowls!
Where else can you get made- to-order meals while recovering from major hip surgery. This place is heaven!
But by Day 5 I was also itching to get beyond these four walls. Although I felt like I might not be ready for Fisherman’s Cove and on my own, I new that I’d be well taken care of at the resort and kept envisioning myself walking on the beach. I thought about sinking my swollen toes into the sand and cooling my feet off in the ocean.
That day will be here soon…
So, stay tuned.
And in the meantime try out my workout at home, in your hotel room, at the park or even at the gym. It’s getting me back into shape with very little time commitment.
Be sure to leave a comment.
You can also tweet me@debbykfitness and friend me on Facebook. The Facebook button will be coming soon!
Thank you everyone for all your kind words and support, tweets and Facebook comments…
Day 4. It was a ‘regular’ day. Hurray! Well what I mean is, if you’ve ever had anesthesia, and have been pumped full of fluids and pain meds, you’re probably not!
Regular that is…if you get my drift!!
Ha! Finally…
But, still, I’m not getting much sleep and just accept this for what it is. It’s got to get better, right? Last night was better, but still pretty hard.
Instead of sleeping with the bed raised, my PT, Pondian, suggested I might try and lower it a bit. So I started with the bed at about 30 degrees angle. I’m not sure at this stage in recovery that I will truly find that optimal sleeping position since the sweating and ripping pain in my thigh poke their heads in at their convenience. It’s like someone tapping you on the shoulder every 2 hours and asking you “do you feel that?”
But I sure do hope I find it soon. I just keep imagining being me three or four weeks from now. But really, wouldn’t it nice to have a remote like Adam Sandler had in the movie ‘Click? Remember that? How cool would that be, to be able to fast forward your recovery and wake up 10 days later at the Fisherman’s Cove Resort!
Trying to forget about my body was what I needed. Someone and/or something to take me away from it all. I remembered that I had downloaded Peggy Huddleston’s Healing tapes to my iPod, so I turned to her for some meditation and relaxation techniques. It really helped. I replayed it at least three times, following her cues which helped me to relax my entire body, while the sound of a heart beat thumped in the background.
I bought this at a suggestion from others who have been in my same situation. I highly recommend this CD set, even if it’s just to get away from the daily grind and there is no surgery pending. The heart beat alone lulls you into another world. I’ve made it really simple and attached the link where you can pick this up at a great price:
It really relaxed me and lulled me into sleep, at least for a couple hours!
I know this discomfort can’t possibly last, no way….
But hey, I have a new hip and I know this just comes with the package.
Swimming Anyone?
At 2AM I woke up. My legs were swelling and I was sweating buckets again, and my stomach distended and in a lot of discomfort.
I was sopping, so I rang my bell and I asked the lovely kind nurses to change the sheets. BTW: The nurses were there in less than a minute. And As I waited for them to change the linen, I went from the inconvenient sleeping position of my bed, to the possible, yet very uncomfortable option of sitting in a chair. You know, the one that I was doing here, in Day 2. So I hung out as best as I could, leaning onto the good side of my tush and waited til I could hobble back into bed.
Since I was off pain meds and wanted to keep that ways so I could start getting the toxins out and stay regular (sorry if too much information), I asked for some Ibuprofen. Actually it’s what the nurses finally suggested, after first trying to pump me with more Ultracet /(Tramidol).
But I just didn’t want that sick-to-my-stomach feeling, and nausea, that has been plaguing me throughout the day; and plumbing problems to boot. And the Dr. suggested I try to get off the pain meds if I could. I wasn’t exactly in pain if I didn’t move. It was the fact that I couldn’t move, other body parts were getting numb and sore, like my heels, and if I tried to move the pain at the incision felt like it was tearing and ripping. But a good NAISD would certainly do the trick. So I held my ground, and got the Ibu.
There has also been an issue with getting enough cold packs, after asking for a few days. Finally, I think it was Dr. Biss, Dr. Bose’s assistant, said they could get me the gel packs that you can freeze, like the two I brought with me. That was during the day when he came to visit. But it seemed like hours before they actually could find them from the hospital.
So for those of you on your way to the Apollo, either bring a few that you can rotate around the clock, or ask them to bring some down from the hospital. Otherwise you get the old brick kind.
And on Day 8 I did come to find from the doctors at Apollo that there is another NSAID that relieves pain and is better than Ibuprofin. I’m not sure why the nurses couldn’t give it to me. I could be because it’s an Rx and they need the doctors signature. It’s called Etoshine 90.
So if you’re coming to India or getting surgery or in pain and already take Ibuprofin, you may want to look into this, but do your research first.
Good Morning, Sunshine
At 6AM, right on schedule, lights go on, cuff around my arm, pressure building up in my bicep and thermometer under other arm as the daily regime of tests continues. Hmmm! Just wondering…how is it really possible to get good sleep around here unless you go to bed at 8pm! Hard to do when dinner is served at 7:30pm. But it’s par for the course and of course compulsive me I has to ask for my metrics…and all was perfect, by the way!!
After that doozy of a night I slept in ’til 9:30AM
For this morning PT I was walking much better, felt better than Day 3, and walked up stairs. On Day 3!! Look at me now…:)!
And that afternoon I was walking at a much faster snails pace. And then after PT was over I didn’t feel like getting back into bed so I started doing stuff around my room.
First I went to the bathroom. Then, since I was just a few steps from the kitchen, I ‘crutched’ myself over there. And after walking around in the little kitchen area I felt pretty capable so I just started doing stuff…
Next I made Tea. And it’s easy to do with these cool ninja tea makers that everyone has. You just add a bottle of water, click a switch and in 1 minute your water is done. They need these in the US!
Then I brought stuff over to my bed. For instance, my coffee mug that has a seal-able lid, that I brought with me from the US. It’s great. You can basically dump it upside down and nothing will spill. Like a sippy cup for grown ups! Not a plug, but you can get it at Smart and Final store!
After that I did more band exercises, pushups against the table, and dips on my walker. I was on a little roll…
Oh, and check this out: I can lift myself out of bed using my triceps. You know, like how gymnasts lift themselves up a few inches when they are doing floor exercises, with with their feet out. But of course I can’t keep my leg straight and lift both my leg and my body off the bed. What I can do is get to the side of the bed easier by using my triceps muscles and maneuver myself to the side of the bed and then lift myself up when my feet are hanging off the side of the bed. Good for the core too.
Aaaaand! Almost forgot: I put on my pants by myself tonight after graduating to real clothes this afternoon. I’m out of the hospital gowns and can wear my own cotton tank that I sleep in at home. I brought my JPL tank top, the one I got from my little brother when he worked at JPL in Pasadena. It keeps me close to him. I know his spirit is close by and his energy is helping me heal
And check out my PM PT session:
Day 4 of hip surgery is generally your first shower day. For some reason I waited til the afternoon. Mmmm! It felt so good to be fresh and clean. Feeling fresh after 3 days of not showering and sweating a tsunami can make anyone’s attitude change for the positive. I’m much cheerier and people are noticing.
Dinner was fish again with classic Indian spices, made to order, with my veggies, but I was too full to finish it all. Going from being extremely active and burning thousands of calories during a day to hardly moving my body doesn’t know how to digest all of this food. I sure do hope my body is using it to rebuild me and make me strong.
And after dinner I turned on the TV which I thought I’d never do. But I needed some diversion and I don’t watch it back in the States. So this was a treat to get to watch the European and Asian news channels, which were in English.
A Matter of Time
I do have to say that the fist three nights post op were not tear free. It is an emotional ride and pain can bring anyone down, no matter how brave and strong. So I just let the tears come when they do and know it will get better and consider it as a natural detox for my mind and body, knowing it too will pass and I will become myself again.
Same said for my body . It has morphed into something and someone I don’t recognize. But I look in the mirror and there I am, DebbyK. Strong, dedicated, motivated, and someone who never gives up. I can train my body back into it’s fit lean self.
I am still visualizing walking at Fisherman’s Cove resort, where I will be going next; and doing things myself. From what I accomplished on my own today I believe I will be able to do most everything soon, except maybe driving and laundry and grocery shopping.
And when doing my exercises I visualize my shiny new BHR doing it’s job. I can’t wait to see what I can do 1 week from now.
I know and believe I will come back stronger, and slowly my body will morph back. I consider this just another challenge; and what an exciting challenge. I mean, hey, I can build my body into anything I want again. It’s all up to me. I have thirty years of knowledge in the fitness and wellness industry behind me, so there’s no stopping me now!
And over the past several months all of the new systems I’ve been using, like TRX, Kangoo Boots, Ultimate Sandbag, have been new ways to train my body. And I’m really excited to create some great new workouts using my own body weight and these new innovative systems to get back into shape and prove that you don’t necessarily need a gym to get the body you want. For the first 6-12 weeks it will be mainly my body weight, TRX, bands and maybe the Sandbag with minimal weight for Core only.
But no worries! These are workout you will be able to do too. And I promise that they will get you into shape. Just follow my progress after surgery, you’ll see…!
All you need is YOU! OK! And me and my blog to help you through!!
So stay tuned and follow my blog and follow my workouts. Because if I can do it after a hip surgery, then anyone can. And I’ promise I’ll have some great workouts for you soon.
If you have not experienced a trauma or severe pain, so much is taken for granted with such simple tasks as ‘ getting ready for bed’. Reaching for a sip of water, moving the sheet or pillow just slightly to aid in the comfort of sleep, turning over to stretch our muscles; all of these movements now have to be planned out and calculated. And at this point in my post surgery recover there is hardly anything I can do without assistance, which is constant.
Cinderella Had It Easy
Last night was another rough night. After getting comfortable with my pillows around me and my bed slightly raised at my feet, my memory foam pillow under my butt to ease the pressure, with the head board slightly raised, I tried to settle in around 10:45PM and let sleep overcome me.
I tried to sleep on my side. This took maneuvering a pillow between my leg and rotating on my side. The pain in my thigh and glutes was hard to bear for those first few seconds but I new it would pass.
I’m normally a side sleeper and figured it would ease the pain in my lower back that had started to set in. In order to stay in this position, since I couldn’t cross my right-op leg over my left one, I had to puta pillow behind me against my back-against the bed rail-since I couldn’t hold myself on my side without my hip muscles feeling like they were being stretched on the wrack.
Alas, after what would normally be called ‘settling in’, I tried to dose off and not think about the pain, focus on my breathing, and hope that the next time I was awake it would be time for the morning ritual.
But not all goes as planned and found myself awake at 2:3o AM in pain and in a panic, ringing the bell for a nurse to help relieve the discomfort.
My body had become drenched in a pool of sweat, I felt boxed in, like I was laid in a coffin, unable to move. I’m not one to panic but now I understand what an attack might feel like. Without being able to move, feeling helpless, and without the familiarity of family or close friends around me, brought me to tears. Although they passed quickly, during these moments one can feel quite alone, even with all the support and carting help of the nurses.
I really never thought I would have to give myself over to my body or experience this type of discomfort. Ha! What was I thinking!
With that said, we changed my position to on my back, legs and torso raised slightly, with pillow under knees.
At this point although I had been taken off pain meds since that morning I asked for some Ultracet, which is a cocktail of Tramidol/Tylenol, and finally fell asleep, albeit disrupted, for about four hours.
And then there are the mattresses they use at the Apollo. This tidbit might help other Hippys who are on their way to India who have issues with plastic. The mattresses are covered in a thick green plastic, like the material they use for body bags or toxic hazard bags. Not that I have ever touched either of those. Leave it to Hollywood for my knowledge on that one!
So, imagine lying with only a thin cotton sheet between you and a thick piece of plastic. It’s actually like sleeping in a plastic bag. Now, I’m a warm bodied sleeper anyway. And coupled with so many toxins trying to release themselves from my body and with nothing to absorb them, my body had basically reached it’s boiling point.
Rise and Shine
Every morning at 6AM the sisters come in to make sure you’re still with us, and take BP and give a shot of antibiotics, take temp and I’m not sure what else. I was still under the influence of Tramidol so once she was through I settled back in and dozed off until 10AM
I was given my ‘sponge bath’ and washed my face in bed, and then had breakfast. I opted for same as yesterday. It was working for me so didn’t want to fix what wasn’t broken. However, without proper plumbing , all this food began to build up in my system.
DebbyK Day 3 Post Op Surgical dressing
Dr. Bose’s assistant came in later on to check the wound and change the dressing. He said it was looking good and was very pleased. Although my hip might not look swollen, believe you me if you saw my entire thigh you’d be astounded by how huge it is, filled with fluids. You know the limbs of those balloon animals that clowns make at birthday parties? Well…those are my legs and lower torso…And then imagine 4 days of constant fluids being pumped into me. Check out my incision:
DebbyK Day 3 Post Op Surgical dressing
Next up a trolley ride to Xray. That was quick. But getting in and out of the wheel chair, onto the table, turning both my feet in, lying there not breathing, and getting back into the wheel chair was not my idea of an amusement park ride.
Lifting my knee, and using my hip flexor muscle, sends a tearing sensation throughout my leg.
WE did bed exercises first. Then I walked over to the chair and leaned to sit on a pillow and get up.
Then another stroll down memory lane:
After I returned I did some upper body exercises with my PT Pondian, who is head of Physical Therapy here at the Apollo Hospital. He was impressed that I had already taken the initiative and brought my tubing from home and had started doing some upper body stretches and mini workouts. And I’m so glad I came prepared.
I did some wall pushups, some dips on the walker and a set of chest presses on the walker. All of this felt SO good. Such simple easy basic beginner movements felt like an entire workout. It felt great to stretch my body and feel alive, my body coming back to life.
Then, I got back into bed!
Later that afternoon, around 2:30 I made it to the bathroom by myself for the first time. A great milestone. I was so happy and confident that I took a lap around my room and did a little workout with the walker. I was feeling so good that I attached my green band to the bed and worked some other muscles like back and biceps. I’m weak but it felt so good.
And here’s the view out of my room, while I was doing my routine
View of Rain Tree Hotel outside my hospital window, Apollo, Chennai,IndiaOutside my window at Apollo Hospital, Chennai, India
And here’s what the work out looked like:
2 sets of dips followed by 2 sets of pushups on the walker X 20 reps.
2 sets of bicep curls X 20 reps
2 sets of one arm back rows X 20
2 sets rear delt pulls X 20
I felt warm and felt a slight burn and felt good. My muscles were waking up. Then I got back into bed.
My hip was painful to get back into bed, but I did it alone. Hurrah! for progress…
I had a late lunch and PT came again at 3PM, and it was Rinse and Repeat! What it would be for the next five weeks.
The afternoon was even better than this morning!!
So, that’s Day 3.
Tomorrow and Tomorrow and Tomorrow
IÂ hope tonight goes better. But I know tomorrow is another day and I will feel much better with less pain.
I’m running a bit behind on my blogs since there is so much to write about and the nurses have me pretty busy all day.
I can’t thank everyone enough, all of my friends, family, at the Yahoo Hippy group, and here at the Apollo. Thank you everyone.
I’m on the other side now. I may be at ground zero. But think of all the possibilities I now have with my new hip. A whole new life. It’s up to me.
And you can do it too. If you’re just starting a new fitness routine or getting back from being away for a long time, or want to do your first race, find your support group and ask for help. I know it may be hard at first. But believe you me, it’s worth it. And I’m here to support you.
Try my little routine above and let me know how you feel. I do it a couple times a day and I feel great. It all adds up.
And please keep your comments coming. It lifts my spirits and connects me to all of you.
And if you know anyone who needs some motivation getting started with fitness or maybe someone who might be having hip pain or getting ready for surgery, please, please forward this blog to them, or have them sign up for my newsletter; maybe it will help them.
Last night went much better. After having adjusted my bed to feel more like a Lazy Boy lounge chair, with pillow strategically place under my elbows and calves, I pretty much slept through the night. I fell asleep at about 10:45PM
At 6AM they woke me for some shots, to draw blood, take BP and not sure what else. Then it was more sleep until I woke at 930 to start the day.
Durga giving me sponge bath
First up was a sponge bath which really was a pseudo sponge bath since they don’t use a sponge. Instead they use large wipes that smell very lemony and are cool on the skin. It felt good to get the grime off my body. I brushed my teeth in bed, camping style, and then was draped with a new robe.
Shortly after cleaning up Dr. Bose’s assistant came in to see me and change the dressing. He said the sutures looked clean, no infection and were healing nicely.
Debby's Battle scar
Next was breakfast. On the first day, when I checked in, the dietician came in to ask me what I wanted to eat. I told her my diet consisted of protein, fats, and veggies and small amount of yams. Since I’m not working out my body doesn’t require the carbs I was eating before, and it was difficult to make them understand that rice was NOT my main staple of a diet. I’d give them a list of what I wanted to eat and when I was through they would say : “yes, rice?”. And I would say ” No , no rice please, just steamed veggies” But they kept pushing the rice on me.
And it’s hard to get the staff to bring steamed veggies with every meal. It seems that Indians don’t eat many vegetable or it’s their custom to only have steamed veggies for dinner. On Day 1 I got my veggies with breakfast. On day two I had a different staff person and I guess he decided that veggies were not appropriate for breakfast so it was a struggle to get them with my morning meal, even though I asked another 5 times. Just trying to have some roughage for later, if you know what I mean!
So, At 10:15 AM my six egg white omelet came prepared as ordered, cooked in coconut oil, with onions laced through it. Very very yummy. But there was no veggies in sight. I asked several more times for my steamed veggies. I got a lot of ‘Yes Mams’ but no veggies.
Yummy Egg White Omelet at the Apollo Hospital
Hmmm! it’s 12:15am and I’m still waiting for my veggies.
Finally at At 1pm they brought me veggies, as well as my lunch, another egg omelet. But since I had just eaten less than 3 hours ago I wasn’t that hungry again, so I ate the veggies, along with some leftover veggies that I had in my fridge from the Rain Tree hotel. Gotta have my veggies!
Even though I have very little appetite it’s important to eat enough so I get ample protein to maintain my muscles, and fiber to keep me regular. Bringing almonds with me was a good idea, since it will help with keeping my fat intake up. However they want me to wait on the almonds for obvious reasons, if you get my drift! I also brought a good whey protein powder and squeezed a scoop in before physio.
Next up was physiotherapy to give me more exercises and take my second stroll. We did some extension and flexing of the knee with both feet dorsi flexed. It felt good to bend my knee. The exercises are very similar to Muscle Activation Technique. I tense for 5 seconds pressing my leg into the pillow with my leg straight, hold for five second, release, and repeat. All the while keeping my feet dorsi flexed. Toe circles and calf pumps are mandatory also. It keeps the blood flowing.
After the isometrics were finished we worked on range of motion with my leg. Lying flat the physiotherapist abducted my leg a few inches then returned it to just before mid line and did this about 10 times. This was uncomfortable since all my muscles were being stretched. He said this was normal. But boy it really felt like the sutures were ripping.
Now for the big event. My second attempt at walking. Just as we had strategically placed those pillows around my body they now all had to be undone,taken away, so I could sit up and pull myself to the side of the bed. This is where my upper body strength came in handy. I was able to push down with both hands and raise my body up and to the edge of the bed. I sat a few moments taking deep breaths, centering myself and focusing on my core. It was very painful to navigate the leg. I wanted to go one way and my muscles were not cooperating and felt like they were ripping. For anyone who has had there muscles cut and repaired I’m sure you know what I’m feeling now.
With the walker in front of me I slowly lowered myself to the floor and stood straight. Wow! I couldn’t stand straight on Day 1 so I’m progressing as all my hippy friends before me had said I would.
The plan was to put 100% weight on my hip leg. Physio said that was acceptable even on day 1. So I moved the walker out in front of me and took a step with my hippy leg, lifting it off the ground and putting it back down, then left leg same. I could feel I was using the walker to take off pressure from my hip. There was a burning sensation, like my muscles were coming apart. But they assured me nothing was wrong, it was natural , and just do what I could. So I tried to put more pressure on my leg while walking to see how much it could bear. Surprisingly it felt better when I loaded more weight onto the hip, like I was stretching out my limb.
After ambling to the door I turned around and made it back to the bed. I think that is all I could take.
My bed linens were changed as I hobbled about and when I returned to all my pillows the sister took my IV drip out. No more tramadol, and I was free to move around the cabin!
At 2:45 I ate my veggie omelet, had some tea, blogged, and waited for physio.
Physio came again at 3PM for another series of leg exercise and an afternoon stroll down the hippy hall. I was feeling much less pain now. In fact I stopped all pain meds about an hour before and the sister just gave me an ibuprofen cocktail. I felt much more confident having less pain, and my limb was much more flexible.
Walking 2nd day post op
I was able to walk a few steps down the hall, to the next room, putting about 75% weight on my leg. A few times after placing my foot down I let all the weight onto my hip to see how it would feel. Sore, with some cramping in my glutes. He said that was normal and to keep trying.
After speaking with a few nuns about the small amounts of food that I was getting they assured me that I could have veggies with every meal. I also asked for two pieces of fish with dinner, since the one they brought me last night was only about 2 oz. It was a yummy and I’m assuming it was in the swordfish family so hopefully I’m getting some Omega 3’s in my diet.
I Googled this yummy fish and here is what I found:
KingFish (vanjaram/batang) fish is a expensive fish and is a delicacy of south indian cuisine. Its fat content ranges from 3-30% and a good source of vitamin D and B12.
Yummy King Fish with steamed veggies and raw veggies
I can see how my life will have to change over the next few months. This is not easy, especially when I am used to doing hours of activity on a daily basis and being independent. But I am here for the journey and intend to enjoy the ride, as bumpy as it may get.
Thanks to everyone who has helped me get this far. And thank you Vicky for being a friend. Now it’s my turn to pay it forward and help others through this experience.
So, stay tuned for more of my medical ‘vacation’ to India…
Have you had similar experiences? I’d love it if you could share them so please leave your comments.
This is my Day 1 Post Op experience which I wrote on the 5th of October, Chennai time. I was pretty out of it so some I’m recollecting some from memory. Times may not be exact.
It was a very rough long night. I didn’t anticipate I would be in so much discomfort. My leg feels like a ton of bricks, falls asleep, and burns. I doze in and out trying not to move or wake up so I don’t feel the pain.
I was pretty much hallucinating throughout the night. Upon checking in on the 3rd I was given an IV drip of fluids since my urea was high from all the travel. I was also given an oxygen mask due to a low saturation of about 80%. I actually found the oxygen mask helpful in helping me sleep, except for the dry mouth.
Sometime right after surgery, not sure when since it’s all really a blur to me, my arms got numb and were tingling. I think it was during a time they were doing a procedure on me like giving me a shot or taking BP. But it was a horrible feeling losing all feeling, on top of the pain I was feeling in my hip. The sisters massaged and needed my arms, trying to get feeling back. It was scary. Eventually they called the PT and he adjusted me and put pillows under my elbows to raise my arms and that seemed to alleviate the problem. So now I make sure I have a pillow under each elbow as arm rests.
Getting comfortable was the most difficult. One thing that saved me is that I brought 4 various sizes of memory foam pillows and had strategically placed them the night of the 3rd, before surgery. So for all of you who are pending surgery, travel or not, I highly recommend these pillows.
One is a small pillow which cradles the c curve in my neck. A must for lying back or working upright on the computer.
My memory foam C curve neck pillow
Another is a small square travel pillow that I put under my butt and relieves the pressure of the bed, since I start getting numb. It’s by Home Medics and I found it on Amazon.
The third is my thin, flat memory foam pillow that I sleep with at home. I got it at Costco and it also comes with a flat polly pillow, which I left at home. I’m so glad I brought memory part one with me.
The other pillow is the horseshoe shaped pillow that goes around your neck. It’s also a Home Medics memory foam pillow that I got on Amazon. I found it helpful to place it behind my head during the recovery, giving some added neck support and comfort, especially when I’m stuck in bed in one position.
After waking up all through the night, it was morning of day one and really time to get up for physiotherapy. I’m not quite sure if I had eaten breakfast yet. Some things are just to hard to recall. But I was able to stand for a short moment and put weight on my leg. Then I started to get dizzy and nauseous from the tramidol they gave me. And I started to break into a sweat so I knew it was not a good time to try and walk.
After having breakfast I felt better. Even though I have no appetite I make sure I’m eating enough protein.
Dr. Bose came in to see at around 1030am. I can’t recall if it was before or after my breakfast and first attempt to walk. He showed me pictures of my cartilage and the BHR inside me. He used a size 44, for all of you hippy folks who know what that means. I’ll have a nice shot of the doc and those shots of my bone for you soon, so stay tuned!
So, Dr. Bose said that my OA was worse than on the xray and I had many many bone spurs and I was bone on bone. He was surprised that I was doing as much as I could and thought he’d see me in more of a crippled state based on what my current x-ray showed. Apparently over the past 10 months the OA had progressed. But he said the bones were very strong and I’ll be doing everything I was doing before in no time. Everyone is so encouraging.
He is really amazing. I feel blessed that I was able to come here.
My second attempt in the afternoon at standing went much better and I walked in a circle with the walker. It was very hard to stand straight up, my butt was throbbing and my thigh burning, and it felt like everything was just ripping apart. This is a far cry from what I’m used to doing on a daily basis. But it gives me the will power and motivation to get back to the top of my game.
I brought my flip video and it’s a hit. As well as my new iphone. One of the sisters video taped my first walk with the walker. She loves being the camera person.
The staff is so attentive. Just the way Vicky and everyone at the www.hipresurfacingsite yahoo group said it would be. And Everything is ‘yes mam’! But I have to be careful when talking about pain because they think I want more pain meds, when I don’t! They are very liberal with their pain meds.
More ice is what I really need for the swelling. I forgot to bring my ice packets and all they have are the old fashion plastic ice bricks that fit into the mini freezer part of the fridge. A bit outdated but I make due.
I will continue to visualize walking at the Fisherman’s Cove Resort, where I will move to on the 10th of October to continue re hab on my own before I set off for one last check up on the 15th and home on the 17th.
I’ll be blogging and uploading videos to You Tube so keep checking back and subscribe to my channel ‘yourfitday’
And thank you everyone for helping me through this. I know I have a long way to go but with all your support I’ll get back to the top of my game and be there for you soon enough with some great workouts to help you get fit, lean and strong.
Have you had similar challenges or experiences? Leave your comments. I’m sure it will help others. I know it will help me…!
Now, the typical response from a friend would go something like this: “Wow! Great! Â Have a great trip! Wish I were going! You gonna do some yoga?”
Well, not exactly. You see, it’s not really a ‘vacation’. At least I wouldn’t call it that.
I mean being sliced and diced and then a mechanical device inserted into my hip joint is not my idea of a vacation! But call it what you will, I’m going, it’s for medical reasons and it seems more and more people are resorting to this option when they don’t have the resources- like being able to change your medical coverage due to pre exisiting conditions in order to get get the best surgeons to treat a serious problem.
Now, if you’ve been following me on Facebook or receiving my fitness newsletter most of you already know that I’m headed off to India for my hip resurfacing surgery. If you need a recap on why I’m choosing to go outside of my HMO (well that should say it all right there!) as well as outside of the country as well, click here.
I’m Not Nuts!
However a few things have changed since that last post and I need to clarify. I have been getting a lot of emails asking why now am I going to India. Some of you actually thought I was nuts going out of the country, let alone to India.  So I wanted to update you on the reasons and how I came to the decision to go around the world, instead of…well… half way, for my new hip.
After writing that post I was finding it still difficult to come up with all of the needed money to see one of the top surgeons, Dr. De Smet, in Belgium. I had known of another great surgeon with an incredible track record, but was reluctant to fly around the world… to India. Why? Because it was, well around the world. It was in India. And India is hotter than hot. In fact there are 2 temperatures in Chennai: extremely hot and dreadfully hot And there  are a lot of bugs in hot weather. And did I already mention how hot it is in India? Those were my main concerns; not that Dr. Bose was one of the best surgeons in the world for anything Hippy!
Having my heart set on seeing Dr. De Smet, but not being able to come up with all the money needed to get the surgery (flight, accommodations, food, lodging, incidentals, recovery, re hab expenses, etc), I emailed him and told him of my plight. Simultaneously I got back on my stability ball chair and did more butt numbing web surfing and Googled ‘grants for hip surgery’.
At this point in my journey I had done about 80 plus hours of butt numbing research and was very familiar with the patient advocate Vicky Marlow from SurfaceHippy website. She has put together a series of informational videos of some of the top hip resurfacing surgeons in the world, and I have watched every one of them, more than twice! I would call Vicky the go-between for many of these top hip resurfacing surgeons.
Only now I found that Vicky had her own more updated website which brought me to her program, DAST, which offers a once a year grant for a hip resurfacing device to those individuals who have NO health insurance but are in need of a hip resurfacing. Wow!
Now, going back to my previous blog you will well recall that Dr. De Smet had told me that the BHR was a device that was not suitable for my mild displasia, and although he was one of the best surgeons in the world and still implanted the BHR, he suggested that the Conserve Plus would be better suited for me.
So I emailed Miss Vicky and sent her over to my blog to read my story, asking her if instead of being a candidate for a BHR grant if she would consider approving the Conserve Plus for a DAST grant.
That same day I also emailed Dr. De Smet and told him about this program , which he already knew existed.  He said he could work with the manufacturers to give him a Conserve Plus device, as well as cut some hospital costs, but that I would still be responsible for hotels, etc.. and he suggested I email Vicky to get her approval for a DAST grant for the Conserve Plus device that he intended to use in my hip.
So I patiently awaited a response from Vicky.
Boy was Vicky prompt in emailing me back. Within 24 hours there were 2 long responses in my inbox. And they weren’t what I wanted to hear. At first…
I was not a candidate (my heart sunk-at first- but not all was lost). Since I had an HMO heath care provider already I didn’t qualify on that alone.
However, as I said, all was not lost. According to many other great hip resurfacing surgeons she had contacted, I was certainly a candidate for the BHR. However in order to get great results it depended upon the surgeon placing the device. And even though one of the best doctors, Dr. De Smet, seemed biased towards the C+ for my hip, based on the information Vicky provided me and with more butt numbing research-reading patient testimonials, and watching more videos, and reading more research on the importance of placement of the device-I came to my own decision that going to see Dr. Vijay bose in India was the best option for me.
You can read about the procedure and watch an interview of Dr. Bose here ,and the Apollo Hospitals here
Let’s Get To The Bottom
What it always comes down to is the bottom line. It’s about 20K less to go to India. But even if it weren’t, and going to Belgium was the same price as Dr. Bose, I believe I would still opt for India. Why? Because  after reading and talking to patients who have traveled to India for hip surgery, Dr. Bose is a healer, is a meticulous surgeon, and the treatment you get is world class.
So, there you have it. As you read this I’m either in India learning to walk again, or in CA getting on with my new life…
As for medical travel it seems to be the new rage. But cost cutting aside, the quality of treatment alone is good reason for others to peruse this option.
So stay tuned for my blogs and newsletter and in the meantime you can read about other ‘medical vacation’ hippy patients stories HERE.
And I’d love to hear from those of you who have had hip surgery, in the U.S. or abroad, and what your experience was.
Hey! Do you still want to get that sexy summer bod?
Or, maybe you’re on the rebound from a joint injury…
Or, maybe you’re just looking for that cool piece of equipment that is super fun and will get you fit and lean in a short amount of time…
Or, you just like toys!
OK! So, remember I told you that I would find ways to work out to keep me in super duper shape before my pending hip surgery?
Well, I had this super idea that I could design running shoes with springs on the bottom that would take the impact off my joints and it would be less painful to walk and super fun to use, as well as keep my booty in shape. But then I said, “Hmm! Why invent the wheel when somebody else has done the work for me? Why not ask the Kangoo Jump people to help me?”
So that’s what I did.
And I think these Boots were made for YOU!
Boots Not Just Made For Walking!
My first try with the Kangoo jumps was back in June. It had been raining the last couple weeks in May so I had to put trying the boots out on hold. But finally the clouds separated, and the sun shined through and I got off my ball ( I use a stability ball as my desk chair) and decided to hop down to the Lake. No, I hadn’t put the boots on just yet. That was actually a pun. And since it takes too long to hobble on my hip, I got in my car and headed 4 blocks to Lake Merritt.
Another Lake Merrit July Drama Sunset
But something compelled me to take a detour and instead I drove over to the Piedmont High School track where there wouldn’t be any stray ducks, dogs or pelicans underfoot; I could count on level ground; and there was no chance of bouncing into the lake…with the pelicans.
Pelicans at Lake Merritt, Oakland, CA
I’ll tell you this: in retrospect, walking down the steps to the track in my Chaco sandals and getting onto the track was actually the hardest part. Because once I put on the Kangoo Jumps it was shear joy to ‘walk’ and ‘run’ and just be able to amble pain free.
Check These Out
All Kangoos are a cool, ninja, space age ski/roller blade-like boot design with cambered curved springs on the bottom. And they’re reasonably light, and lighter than roller blades-well, at least my roller blades-with just enough weight to give you the right amount of stability and a good workout. I mean, you’re still lifting boots with every hop!
My feet in Kangoo Jumps
Getting into them was pretty quick and easy. Adjusting the cleats no problem. Figuring out the pressure to secure them was hit or miss and I probably will need a few more romps before they feel comfortable around the shin.
The track wasn’t crowed but just carrying the boots in my hand drew attention to me. I wasn’t going to complain about that. I’m a fitness diva, remember!
In fact, I’m hoping that I can get more people involved in using these boots and coming to my bootcamps. (HA! HA! Boot Camps! Kangoo Style!)
Once I had them securely on my feet I was like the Jolly Green Giant. I was amazed at how stable they were. Everyone kept asking me if I felt like I would topple over or twist my ankle. Absolutely NOT. Have you ever felt like you would fall over in ski boots? (assuming the ski is not attached to the boot and you’re not ripping down a mountain). There is absolutely no inclination to fall over. And that is a good thing! seeing that I’m only planning on having ONE surgery.
Giving It a Go On My Kangoo Jumps
Because this was my first adventure out in my Kangoos I didn’t want to over do it. They say to hop around, up and down, break them in. So I tried that, but was pretty tentative, babying my hip. But I soon realized that the boots actually roll you forward and the impact isn’t directly on your hip. So I became more bold, and set off down the track… at a slow run. And behold, I was bouncing with no burn in my joint.
The track is 1/4 mile around. After three times around-running, walking, hopping, and repeating that-I was already working up a sweat and I could feel my running muscles in my legs-the ones I hadn’t worked in that running way since December ’10- start to come alive. I felt alive! And free……..
I spent 15 minutes Kangooing and by the time I stopped I felt like I had instead sprinted up a mountain. It was that good of a workout and my legs and glutes felt pumped. All without any pain in my hip joint. In fact, my hip feels better in these boots running and walking than I do ambling, or more like hobbling right now, on my own two feet, whether in my shoes or Vibram 5 Fingers.
Here’s a video of me in San Francisco bouncing in my boots:
Putting The Spring Back Into Your Life
The Kangoo Jumps are designed to take up to 80% of the impact off your joints. So for those of you who have osteoarthritis in your hips or knees (I’m not sure about back pain but you can check out their website) and have had to give up your favorite sport or activity you may have a second chance. So I highly recommend these Kangoo Jumps for anyone who has had to give up their favorite impact activity, things like hiking, trekking, and even martial arts, due to joint pain in their knees and hips and possibly back. Because you can do all of these sports in Kangoo Boots. Obviously do your research and consult with your doctor first. I certainly did before I started using them.
In fact, I contacted one of the leading hip surgeons in the world, Dr. Koen De Smet, to get his opinion and approval. And after he reviewed the website he said that they were suitable for what I wanted to do, and as long as it I didn’t hurt I was fine.
Boots for your Booty
I have to admit I was getting a bit soft in the inner thigh and butt since I wasn’t able to run in the hills or do any of the sprint training that I love to do for the past several months. But in the past month I have seen a noticeable difference in the tone of my inner thighs, quads and butt and the Kangoo jumps have miraculously toned up my legs in just this short amount of time.
And here’s a bonus for those of you who have some extra weight to lose: They say that you burn twice as many calories using the Kangoo Boots and that 30 minutes in your Kangoos is like an hour in your normal training shoes. That’s not hard to believe. After bouncing around San Francisco and Lake Merritt for just 30 minutes a pop these past few weeks it felt like I had done a six mile trail run in the Berkeley hills.
So, not only are these a great workout, burn calories, tone up your booty, and are a hoot to use, they are a time saver as well. What’s not to like about them!
What’s Next ?
So, my game plan is to Kangoo Jump for the next two months which will take me up to the week that I leave for overseas for my hip surgery. There will be no more Kangoo jumping for at least 10 months after surgery. But I’ll have other exercises that I will be doing to keep our butts in shape, literally!
So be sure to follow my blog, and watch the videos, for more cool stuff that will keep your legs toned, your booty nice and round, and your body fit and lean.
Stay tuned for more Kangoo Jump videos so you can get the ‘JUMP on fitness!’
First, I want to let you know that there’s a super workout posted at the bottom of this blog and anyone can do it, even if you don’t have a TRX, yet!
I’ve been working away at my TRX training to help strengthen my hip, glutes (butt) and core muscles, before my surgery this fall, and I wanted to update you on my progress. Even if you don’t have a TRX ( I know, it also took me a while to become a convert!) there are variations of all of these exercises you can do using a stability ball, bench, cables at the gym, or a mat. I’ll be sure to update you with some tutorials on variations for those of you who don’t yet have a TRX.
Think Outside The Box (You know…As in Gym)
The beauty of TRX system is that everyone can do the exercises and follow the many routines. However, they can be varied depending on your needs and ability. TRX even has an entire rehab series which, for now, is what my program will mostly be based on. So as I get used to the system and get stronger Ed Le Cara will show me how to increase the load and make the exercise more challenging simply by making micro changes in my body positioning.
I can see how, at times, this can be so much better than a machine at the gym. At the gym you can only increase the load by 5 lbs, unless they have those small weights that you add onto the stack. But they are so inconvenient, since you have to spend an extra few minutes scouting them out.
And then after you find them-if your machine hasn’t been snatched by someone else-and you spend another minute trying to configure them onto the stack while staying put between the pulley system, or you dangle them from the pin in makeshift fashion, they end up bouncing off in the middle of a set. Right? Hasn’t that happened to you?!
With the TRX all you need to do is change your body position just an inch or two while working in any of the three planes, which will either increase or decrease the load.
So for example, if you’re in a position and find it too difficult to make it past a few reps to complete the set then all you have to do is adjust your foot distance from the anchor and…Presto! the movement becomes easier and you can concentrate on your form and breathing and get the work done.
So even in the middle of a set you can make these micro adjustments so the continuity of the exercise, and set programming is not lost. And as you get stronger you can move farther away from the anchor point which is like putting extra weight on a machine. Only now YOU are the machine!
Now that’s intuitive training to me.
And just as examples you can also add weights, kettle bells, and the Ultimate Sandbag into the mix for even a more intense workout. And remember, you can do all of this at home or in a park, anywhere and everywhere.
As I progress I’ll have more workouts for you too!
Fit For My Hip
Here are the first few exercises that Ed Le Cara, the Master TRX Rehab Guru, gave me that literally kicked my butt. They had me going in a sweat in a matter of minutes! The breakdown of my workout is below the videos.
Before I jump into my workout I like to warm up with what I call Running Man’s (Mountain Climbers) for a few minutes. You can also skip rope or do high knee running in place.
Then I will go through this routine on my leg and glute targeted days, as well as another day in between.
For added intensity and to keep your metabolism stoked you can add 30 seconds to 1 minute of skipping rope, high knee stepping, running mans, or even marching in place in between each set. Since my hip can’t take much jumping right now, I have gone from skipping rope to doing ‘running man’ instead, and it still kicks my butt.
The plank exercises I try to weave in throughout my workouts on most days, to work on shoulder and scapula (the wings of your back!) stabilization. You can do regular planks on the mat or using a ball or even a bench or chair.
Note: Start with the lower number of reps until you feel comfortable with the movement. You will feel a burn in your hamstrings for sure!
TRX Beginning Glute/Core Workout
Round 1
Bridge: Hold 10 seconds, lower, repeat 10 reps
Hamstring curl with hip extension: 8-12 reps
Hamstring curl single leg: 5-15 reps
Lunge: 10-15 each leg (Watch video where I did 40 on each leg! My butt, legs, and even the muscles in my feet were burning!)
Repeat this sequence 2-3 times
Round 2
Supine Plank with Pushup: Hold 7-10 seconds for 8 reps, (rest at bottom for 3-5 sec between each plank)
TRX Resisted Rotation (eccentric and concentric) 5 plus, til you fatigue.
Repeat this sequence 2-3 times
This is just the beginning. I have more exercises that I have learned that will get your butt and legs in super shape. And the TRX is ALWAYS working your core, even when you’re not doing the core specific exercises.
OH! Now that the weather is nice I’m toting my TRX to the pool, hooking it up to the lifeguard chair after my swim and deep water pool run, and exploring my core. I just love it that much!
Does your program give you these results?
Get with the program!
And be sure to let me know how I can help you by leaving your comment below.
Make it YourFit Day!
With DebbyK!
P.S.: Remember, I am not in anyway prescribing these exercises to cure any skeletal or muscle problems you may have. And always check with your doctor before starting a new exercise program!
I wanted to wish everyone a happy 4th and a great weekend. Looking forward to helping you get into shape for the rest of the summer and into the New Year. Only six more months to go!!
DebbyK!’sFit Tip #1
Remember to get in your daily exercise fix, even if it’s just for a few moments. 20 minutes of some vigorous play like combining frisbee with sprinting on the beach or in the park will rev up your metabolism, while your having fun.
Swimming, biking, or lifting some heavy objects will also do the trick and make you feel great when you’re done….! (Hey, that rhymes!)
And remember to drink plenty of fluids like ice tea sweetened with stevia, or water with sliced limes for example, and stay away from any beverages with added sugars.
Here’s a yummy post-workout smoothie drink that is packed with anti oxidants and protein that will help you build muscle and tone up your body.
Note: If drinking 2 hours post your workout, you can add 2 tbsp of Almond butter (Because you don’t want to eat fat immediately after your workout)
DebbyK! Berry Smoothie
Very
BerrySmoothie
Serves 2
Note: Berries can be frozen
1/2 cup Fat Free Organic Greek Yogurt
2 scoop Whey Isolate Powder (no Sugar or carbs added) Use Hemp Protein for Vegetarians
1 cup Blueberries
1 Cup Rasberries ( I like black raspberries)
1 cup water
1 cup Ice
Put in blender. Blend until smooth.
Pour into 2 glasses
Sweeten with Stevia or Lo Han, or cinnamon sprinkled on top is optional
DebbyK’s FitTip #2
Did you know that Greek Yogurt is lower in sugar than regular plain yogurt and other dairy products? Still packed with protein it lowers the index of your meal. So it’s a great choice when substituting in recipes.
