Category: Workouts

DebbyK’s Hip Surgery _Day 8

HI Your Fit Day Friends

Wow! What a difference a day makes. !!

This last night I could actually sleep on my side. And why is this so great?  Because I’m a side sleeper and this side sleeper loves to curl up, and you can’t rightly do that lying on your back or stomach. Well, really, I can’t do that now either.  But hey, even though I still couldn’t get through the night without waking up, at least I’m moving in the right direction; and mentally I know it won’t be too far off when I’ll be all curled up and cozy snuggling with that pillow!

And…NO rubber mattresses…. and NO coffin-like small beds here at the Fisherman’s cove!!

I would have loved to have slept in late surrounded by all this comfortableness but as it was I woke late. So as fast as I could-which obviously was not very-I made it down to the Buffet to have my protein/Green Vibrance/coconut water super shake, delight in some Swiss decaf, as well as order my buffet breakfast…which I would enjoy later…after my exercises and a walk.(Exercises are below)

As I enjoyed a my shake, my imported instant decaf, and a glass of fresh pressed coconut water, I talked with  Dale the Dining Manager.

DebbyK and Dale Hart, Dining Manager at Fishermans Cove

Dale has a very interesting family history, and as I journeyed back in time with him he entertained me with stories of British rule and the East India Trading Company.  Dale was like the human cliff notes on these subjects, just two of the many that we touched on while I stayed here at FC.

I would have loved to lounge and listen but I wanted to get my upper body workout in and do my hip exercises, and my butt and leg was killing me from sitting so long, so off I went.

Back up in my room I did this routine, which is keeping me strong:

Quicky Workout: Using Bands and body: TIME: 32 minutes

Equipment: Tubing with handles(Green is usually medium strength); Tubing circle band with handles (or tie Thera Bands together); and YOU!

Click on links below to watch Video Explanations

Do this for 4 rounds

Pushups on floor( I did modified pushups)X30 reps

Triceps Dips on bench X 30 reps

Robin Hood Band Pulls for rear of shoulder and arms (Using Circle tubing, just pretend like you’re going to shoot with a bow and arrow, keep your front arm up in air in one position, and the pulling back part of the band is the exercise, using a band or tubing)  X 20 reps, alternating arms

Do these exercises for 4 rounds:

Alternating Arms using tubing with handles

Band Shoulder Press X 20 (Using Tubing with handles)

Band Chest Fly X 15

Do these exercises for 3 rounds:

Alternating Arms

Band Rear Delt pulls: (Holding band, bend over with slight bend in knees, pull band out to side, keeping arm straight. Raise arm up and slightly back, and then down while keeping the tension on the band. You should be feeling the muscles in back of shoulder working)X 15 reps. Use tubing with handles

OR: Band Side Lat Raises

Band Back pulls (Quick explanation: Band is attached to doorknob, and standing straight with arm bent and to your side, pull back like you’re going to open a door)

Do these exercises 3 rounds:

Band Bicep curls X 20 reps ( I looped my band around a door handle)

Band Triceps Overhead Extension X 20 reps(Check out link for explanation)

Do this exercise 3 rounds

Side bends X 20 each side

Ahhh! That felt good.

After my workout, which took about 32 minutes, I showered, took some pictures of how my body looks after 8 days, and then put on a dress that would be nice and cool, that I had ordered  from Thailand on ebay.  YUP! I bought a dress from around the world, just to re pack it to take it back around the world again! And it was one of the best purchases I have ever made. Here’s a picture of the dress:

DebbyK…Happy to be walking…

 

 

My Rx of the day was to walk before my lunch, rest while eating, and then walk again after resting. So my friendly FC staff came to help me carry my lunch down to the pool area. I’m getting so spoiled here. But trust me, it helps you heal knowing that there is so much love around you while so far from home.

My good friend Prabhu, from Day 7 (Check it out if you haven’t met him already), set out with me and videotaped and shot all these wonderful pictures.

First we took a little stroll along the cobblestone walkways.

Walking along the cobblestones

 

 

 

 

 

 

 

 

I stopped to look at the butterfly garden, where I couldn’t find any butterflies… but I did find some ducks…

Looking for Butterfly’s
I get excited when I see duck!

 

 

 

 

 

 

 

 

Below is a picture of the lovely cottages. When I come back next year I would love to stay in one of these so I can listen to the waves crashing on the shore. I’m such a water baby, and anything and everything about the ocean resonates deep within me. No wonder, I’m a Cancer!

Next time I’m staying in a seaside cottage!
Lovely Cottage

 

 

 

 

 

 

 

 

 

And everyone who works here is always smiling and happy. And their smiles make you happy. It’s like happy healing heaven here!

It’s hard not to smile here!

 

Posing without my crutches!

 

 

 

 

 

 

 

 

I’m just SOooooo happy that I can walk…

Enjoying walking!…

Prabhu was kind to carry my iphone and Flip video. Actually he had a system down pat; just like a double fisted gun-slinging cowboy, quick for the draw.  He just kept snapping away…

Posing without my crutches on a walk through Fisherman’s Cove

 

 

 

 

 

 

 

Then it was on to visit the spa.

The Spa Jiva at Taj Fisherman’s Cove

I thought maybe I could get a unique Indian facial or buy some nice Indian products that you can’t get in the U.S..

Asking about facials

But as it turns out they used Japanese products, and I was on a budget anyway, so I just hung out there for a few moments and enjoyed the AC before moving on…!.

 

Beautiful Welcome Flowers at the Spa

I had to snap this picture of the petals. It was pure art to me. I’m wondering how many times a day they tend to this masterpiece to keep it fresh.

 

 

 

 

 

 

By this time my hip was telling me it was time to rest and my stomach was screaming for food so it was back to the lovely pool area for me…where I could be worshiped like a Goddess… on the Taj!!

Pool view from my lounge chair
I’d rather be eating the food than lifting this plate!

And then I sat back and relaxed and enjoyed my afternoon yummy snack food…

Offering to the Gods! They didn’t take any, so I ate it all…!

 

 

…stir fry veggies and an omelet… and of course the yummy fresh coconut water and meat right from the coconut!!

Yum Yum!
Stir Fry veggies and omelet

 

 

 

 

 

 

 

 

 

 

After some more relaxing it was time to exercise my hip again so Prabhu and I headed towards the beach. I was itching to stick my feet in that Indian Ocean. So off we went.

 

Ahhhhh!

When I came back from the beach my feet were like elephants so Prabhu made sure I was comfortable and brought me a bucket of ice to soak my feet in.

 

 

 

 

 

 

Shells Praghu picked up on the beach for me. Thank You!

And  then I laid out and ogled the shells that Prabhu scooped up at the beach for me. These were worth way more than the fifty bucks than those polished shells the conch man wanted to sell me. My shells were priceless!

 

 

I was pretty wiped out so I did ordered room service and blogged. Here’s what I had for dinner. I just can’t seem to get enough of that soup that I had on my first night here. BTW: I’m still trying to get the recipe.

My yummy meal of grilled fish, steamed and stir fry veggies and Masala Fish Soup

 

 

 

And here’s a final video where I’m showing off some of my ‘hippy’ moves in bed! ; and my thoughts to you on why I came practically around the world to get my hip done. Watch the video…

 

With that said I hope you continue following my journey…

….and do my workout of the day, above. They really work.

I’ll try to post a workout with each blog, as well as pictures and videos.

Would you like that? Let me know in the comment box below…

 

Your Friend and Trainer,

DebbyK!

Make It Your Fit Day

 

 

 

 

Day 7 Post Op Hip_Toto, we’re not in Kansas anymore!

Hi Your Fit Day Friends!

So by now you’ve had a tour of my room here at Fisherman’s Cove. After my yummy meal I settled in and tried to get a much needed nights sleep. I woke up at about 5:30 wanting to toss and turn, but couldn’t roll over, so instead I decided to move myself smack to the middle of the bed so I could have more support around me and hug my buffet of feathered body pillows.

But….then I had to go to the bathroom. Now this can be traumatic and send anyone who’s  just had major surgery-and has spent most of the night trying to get as snuggled as one can after surgery-into a  panic! I mean, there’s a lot of energy and gymnastics involved to get from your bed to the bathroom; especially when you’re bunked down in the middle of a king size bed in a cave of pillows supporting your every limb. So I had to think hard if I really needed to go. Yup! I did.

Well, at least I’m getting better at it and it’s less painful than two days ago. But moving this limb still feels like a ton of bricks. So I didn’t get much of a restful night… but I’m excited to show you around this healing haven.

OK! Last night when I arrived at Fisherman’s Cove it was dark so I had no idea of just how paradisaical this place is. But when I woke up and opened my window here’s what I saw:

Room 217 Fisherman's Cove Taj Vivanta

I just stood there-like a stork on one leg- and took it all in. I mean, when I looked out the window form the Apollo I saw guys hanging from the side of the building cleaning the windows of the Rain Tree hotel, a parking lot, a two lane road packed with honking vehicles, and a post apocalyptic glow from all the smog.

From the moment I arrived my senses were tantalized with the cachophony of birds, the thick humid air,  rustle of palms in the occasional breeze, and the crashing of waves along the beach, in the distance.

I couldn’t wait to get downstairs and check it all out… starting with the breakfast buffet that comes with the room! It’s an ‘all you can eat’ buffet, and they will cook anything to your specifications. So I ordered enough to carry me through my late breakfast/brunch, with enough for an afternoon meal too!

The Fisherman’s Cove is used to having us Hippies and it’s their unofficial custom to provide excellent follow up care for those of us who stay here after the Apollo Hospital.

And boy did I really got the royal princess treatment from the moment I checked in.  Which suits me fine. In fact I think ‘royal princess’ is in my blood. I mean, according to my mother, I’m  a descendant of Count Dracula-which could explain my nocturnal  habits-so I believe that would qualify me as having Romanian princess blood running through my veins!

Anyway, while sitting at my table I got personal visits from many department heads of staff  who came over to introduce themselves, and to make sure my first night was grand. It was just like holding court! One right after the other they came, to make sure that all my accommodations were met.

Really, I felt honored.

First the IT manager came over and said that he was ‘at my service’.

Then the hotel manager came over to greet me.

Then the head of housekeeping came to let me know that he would be bringing more pillows. He also suggested more towels, more water, a raised toilet seat

My Personal Privy

and a bath mat so I wouldn’t slip on the lovely marble. Who’s to complain. And when I got back to my room that late afternoon this is what I saw! (left)

And this:

No Slip Bath Mat at Fisherman's Cove

 

At the breakfast Buffet Chef Manas made me my omelet, a farmers market bounty of grilled veggies, and whipped me up my protein shake made with coconut water and my Green Vibrance mixed in (great for healing); plus he sent me up to my room with two extra

Green Vibrance protein shake made with coconut water; Glass of coconut water

large glasses of fresh pressed coconut water. I downed the protein shake and a glass coconut water, had some decaf coffee and then headed back to my room to do my exercises and eat my yummy meal and drink more coconut water that chef Manas had sent along with the meal. I was O.D’.ing on coconut water! Not a bad thing under the circumstances!….

DebbyK’s Workout in a box!

Here’s what my workout looked like. I did it in a really small space up in my room, like a 5ft x 6ft space…in about 45 minutes. And that was with hobbling. So you can do this, and probably much quicker, too!

Do Max reps til failure

Set One: Do one right after the other

Bench Push Ups

Bench dips

Robin Hood Pulls( Video coming)

X 3 Rounds

Set Two:

Band Shoulder Press Alternating Arms X 4 sets

Band Chest Fly alternating sides X 4 sets

Band Rear Delt Pulls alternating sides X 3 sets

Band Close Back pulls Alternating sides X 3

Band Biceps alternating arms X 3

Band Tricep overhead extensions alternating sides x 3

Side bends 20 per side

Made to order omelet and veggies from Breakfast Buffet_Fisherman's Cove Resort

After getting my body moving I showered and ate my yummy omelet, inhaled some more fresh coconut water, and headed back down to show you the lobby, and then I decided to take a buggy ride and check out what will be my paradise for the next five days.

But first, here’s the video I took this morning of the beautiful lobby and what I saw last night when I arrived:

Magical Mystery Tour

Then I went exploring in the buggy and took a short walk on the beach with the Conch Man, who offered to walk with me, and who is one of many that come daily to sell their shells to tourists. Well, looking around there was only me, and one other lone guy reading his book on lounge chair, so I really I think he just wanted me to buy his conch shells. But I really wasn’t in the market for shells.

After I got back exploring from the buggy ride my legs and feet were pretty swollen and I was getting pooped. Yup! Me, worn out, done in, after twenty minutes! But those chez lounge chairs by the pool were looking really comfy and inviting. And seeing that it was my job post surgery to relax and repair, I decided to take advantage of the complementary services and headed on over to sit on one by a tree, and take in my first day here instead of heading up to my room. What an amazing place this is.

As Indian custom would have it I was greeted by the pool boy who showered me with care and made a special Indian treat.

You definitely won’t want to miss the next blog post and video!

So stay tuned…

And while you’re waiting…

…why not do the ‘DebbyK! Workout In A Box’, above.  It’s just one of the many I have designed for those who are limited in space and time challenged. And they’re really keeping me in shape while I’m recovering.

If you have any questions on how to do the exercises then leave a comment below. I will be posting a video of these exercises soon, so keep checking back.

Your Trainer and Friend,

DebbyK!

Make It Your Fit Day

 

 

 

What Saved My Butt, Literally!

HI Your Fit Day Friends!

I’ve been getting tons of emails requesting the links to the pillows that I used for traveling.

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!!

DebbyK!

Make It Your Fit Day!

 

DebbyK’s Hip surgery_Post Op Day 5_And a workout for you!

HI Your Fit Day Friends!

Wow!

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;  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), Debby K_Day 5 post opsurprisingly 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 24  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.

Head of Pantry at Apollo Hospial, Chennai. He took care of me above and beyond....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…

Your Trainer and Coach,

DebbyK!

Make It Your Fit Day!

 

 

 

 

 

 

 

 

 

 

 

Bouncing In Boots For Your Booty!

HI Your Fit Day Friends!

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.

Sunset Lake Merritt Oakland, CA_ Your Fit Day
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 Lake Merritt Oakland, CA_ Your Fit Da
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!

Kangoo Jumps_your fit day
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!’

Your Trainer, and Nutrition and Wellness Coach,

DebbyK!

Make it Your Fit Day…

 

 

 

 

Getting To Know My TRX With Ed Le Cara

HI Your Fit Day Fans!

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!

TRX Training
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 Your Fit 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!

 

10 Day Holiday Fitness Challenge

Hi Your Fit Day Friends,

So I’ve been making my rounds of holiday parties over the past few weeks.  I really love this time of year. And you know what? I don’t stress about food or workouts. Instead I focus on being the most fit I’ve ever been in my life. And I do this every year. Actually I do this every day!! Is that humanly possible you ask? Well, it gives me another excuse to don my best apparel of tight sexy tops and jeans. I mean look, I’m a fitness diva who loves fine classic clothes down to their finest threads…which don’t come cheap. And in this economy who wants to have two or maybe even three sets of wardrobe sizes? Not me, and probably not you either.

And I love this time of year because it’s great for my business. In fact this past week I’ve gotten a tonne of the usual emails asking how not to gain weight over the holidays. But my favorite question was from college student Nikky Raney asking me advice on how to get in shape for the holidays.

Well, I’m glad you asked me Nikky, because it just shows me that there are some peeps out there who are paying attention to their waistlines and want to do something about it now, not on New Years Day.

Just The Facts Ma’am

We’ve all heard the dreaded numbers:  most people gain between 5-7 lbs of body fat between Thanksgiving and New Years Day. This fact is bad… but it’s not really that bad.  A study done by the  National Institutes of Health and the Medical University of South Carolina found that people in their study gained an average of about 1 pound from Thanksgiving through New Year’s Day. And less than 10 percent of the subjects gained 5 pounds or more over the holidays. But here’s the bad news: “That extra pound, on average, was still there for {a large number of }the group of participants who came back to be weighed almost a year later”.

And what do you think will happen the following holiday season? Just another 1 lb right? Well in five years that’s 5 lbs of accumulated fat. And that’s not even counting any other weight you might put on during the rest of the year. Sound familiar?

How many different sized pairs of ‘skinny jeans’ do you actually own?

What’s The Problem?

Excuses. That’s what I hear around the holiday season.

  • Family is in town
  • Family leaving town
  • I’m going away
  • holiday parties
  • No time, I have to Xmas shop
  • No time, I have to make my dreidel out of clay
  • Everyone gains weight during this time of year
  • It’s a lost cause this time of year
  • I’ll just instead wait for after the New Year to start Debby’s IMPACT group training.
  • The Grinch stole my work out. Whaaaaat?!!

  • The Grinch Who Stole Workouts

Listen, anyone can make excuses. But why let excuses run your life and rule your waistline when what it is you really want is to enjoy the holidays and feel great.

Well, I came up with a plan for all of you to jump start your New Year’s fitness plan. It’s really no different than how I plan each day of my Fit Day life:

That is, to get in the best shape of my life EVERY DAY. So let’s make it Your Fit Day so you can do the same.

Mind Over Matter

We all have our struggles that we go through. Hey, I’m not perfect. I’m human too. Now although I don’t eat sugar or pastries, candy or cream pies, I can relate to what you are going through. You see, starting from the age of 16 through age 21 I had an eating disorder where I barely ate enough to fuel my athletic achievements. And from age 21 to about age 27 I had a sugar addiction. I’m sure some of you can relate.

My pleasure was sugar gumballs.

My Gumball Addiction

I would be -line for the bubble gum bins and load up on bag fulls, making excuses to myself why I couldn’t do without. And once that sugar touched my tongue, and I’d eaten so much that I was in sugar-high heaven, I’d throw in the towel and just devour the entire bag. I mean, I had already done the damage so there was nothing I could do at that point, right? Sound familiar? Wait, there’s more.

Then I would set a date to stop this behavior. I’d say, ‘Tomorrow I won’t buy any more. Tomorrow I’ll start my new program’. But another excuse would find me, I’d rationalize it, and I’d push the change date to the ‘Really, I’m gonna change this behavior’ date… whenever that was. But this didn’t do me any good. It just made me ‘fat-fit’ in the belly, sluggish, tired and depressed.

Finally, (thank the Universe for providing me clarity), I just got tired of being sick and tired. I wanted to be strong and I didn’t want to stress about what I put in my mouth. I didn’t want to count all my calories – or lack there of- when I ate; I didn’t want to be tired and depressed. Without energy I knew my body was not strong and that it lacked the muscle to stoke my metabolism.

From Bones To Brawn

So when I was 21 I just woke up one morning and set out for one of the greatest challenges of my life: to become strong and fit. No, let me rephrase that: to be the strongest and fittest I could be, every day of my life. I just said to myself, ‘Today I am a bodybuilder and I am going to be up on stage, and I’m going to have the body of Gladys Portugues, and everything that goes into my mouth will build my body and mind and spirit. And I will not stop until I get there. And when I get there I will keep going…’

Well, if you’ve seen a picture of Gladys,

Gladys Portugues

and then you saw me (I’m still looking for the picture), that was a huge challenge that I was committing to. But I believed that I could do it. There was no limit. I was always athletic and ‘fit’ and determined.  So I set my goals and changed my ways.

I believed in a new reality.

What I did, right then, was change my own perception of who I was.  In my minds eye I had the body that I dreamed of, and I was lifting really heavy objects, and I was taking control. Every day was a new challenge in the gym, kitchen, socially, and especially in regards to self discovery; and I made this all a priority in my life. I let go of my limiting belief that I was bound to this addiction of surrendering to sugar.

And whatever it is that you are surrendering to during the holiday season you too can rise to the challenge and change your belief system.

Do Not Surrender!

I Challenge You

So, I’m going to challenge you to get in the best shape of your life every single day from now until January first. That’s right. EVERY DAY! Change your belief system and become that fit, energetic, youthful, stress-less person. And then just keep going.

The Plan

Disclaimer: Please consult with your doctor before starting a workout plan. With that being said:

  1. Commit To Be Fit: Start a journal. On the cover write ‘Your Fit Day‘. Under that write: ‘Everyday is the first day of the rest of my fitness life’. This is your new mantra. Now, say the Your Fit Day Mantra every morning upon waking, and again upon going to sleep.
  2. Work Out Everyday even on Xmas day and New Years day for 10-30 minutes, with some high intensity training. For Beginners: Start by warming up with 5 minutes of walking, then every other minute walk briskly for a minute or for as long as you can and then go back to walking. Start with 10 minutes and increase by 1-2 minutes each day. Intermediate and Advanced: Pep up your step and do interval training using your entire body. Do a circuit of exercises like skipping rope, burpees, one legged jumps, bicycles, pull-ups, sumo jump squats, V-ups, plank variations, side to side lunges. This is just an example of a circuit. You can make these time challenges, or intervals of 50 seconds max effort, and 10 seconds rest. Be creative. Have fun. Play.  Be sure to check out The Ultimate Sandbag Systems workouts that you can do in your home. I just bought the combo package and I’ll  soon be posting some of my own workouts on my blog using the Sandbag, so keep checking back. P90 and P90x are also good home fitness solutions.
  3. Eat Wholesome and Lean Foods and good fats up until Xmas eve.
  4. Go to be social. Change your limiting beliefs around ‘parties’. Nobody says you have to eat sweets and fatty carbohydrates at holiday parties in order to be social. Save it for the big family meal on Xmas and New Years. Enjoy a light protein snack or a handful of nuts before you go to the holiday parties. When you’re there forage the room for the veggie platter and opt for lemon with water instead of fruit punches and alcohol.
  5. Pick Your Pies Prudently: Limit yourself to tasting 2 deserts and only have a couple bites of each. Chances are you’re not hungry anyway and after savoring the first couple of bites you’ll have satisfied your sweet tooth.
  6. Say the YFD Mantra
  7. Repeat

You have the next TEN days to make it Your Fit Day, every day, for the rest of your life.

I’m challenging you.

Are you up for it?

Leave your comments below. Continue reading “10 Day Holiday Fitness Challenge”

Holiday Tips to Attack The Fat

HI Fitness Fans,

Yes, You Can
Yes, You Can!

I’ve been getting a bunch of emails lately asking what to do over the Holidays to stay on track with diet and exercise and how NOT to gain weight. You’re probably wondering what can possibly be done from now until Jan 1st to help fight the battle of the bulge that is about to take place.

A LOT…. But Start NOW! And then keep going….

Here are my tips and resources that will help you stay on track over Thanksgiving weekend, and the holidays, and may actually help you burn the fat while eating your apple pie:

DO THE ZIG ZAG

What? Some  kind of new workout move? Not really. It’s more like a shuffle…of your calories.

Back when I was bodybuilding, and counting calories, it was common to cycle the amount of carbs and calories we would eat during the week, eating a few days of calories below our baseline metabolic rate, and then a ‘cheat’ day way above, and then back to our baseline.  As the contest got closer and we needed to make weight class the baseline would be lowered, but always fluctuating the daily calories with highs and lows on different days of the week, to balance out the total calories for that week.

Some days would be base metabolic rate, while others would dip 300-500 below or 300-500 above that rate over the course of 5-7 days. The overall weekly caloric intake would average out to what our goal base metabolic rate was determined to be in order to lose body fat while maintaining lean muscle -  and get those ripped abs.

Deb's Abs
Holiday Abs_Elton Lobos Photography

The great thing was there was always one big’cheat’ day where we could eat anything we wanted. For me it was like Thanksgiving day, but of Pancakes…a lot of pancakes!

Although our diets were precisely manipulated during competitions, the same principal can be used around the holiday season. I mean, what’s the first thing on most of our minds for the next 6 weeks? OK, besides the holiday gifts! You guessed it……..Not gaining weight during the Holidays, right?

HAVE YOUR CAKE AND EAT IT TOO

Zig Zag , or Calorie Cycling, is similar.

In a nutshell: Since our bodies are meant to survive famine and hold on to fat when it thinks it is is starving – like when we diet – it will also lower it’s metabolism. And if your metabolism slows down then your body will not burn fat for fuel, but rather store it instead. (Note: Future blog…make sure to check back soon).

Hey! Isn’t that the exact opposite of what we want?

Yes, my friend it is. But here’s the concept…

FEAST WITHOUT THE FAMINE

With Zig Zag, or what’s called calorie cycling, the theory is that your body never has a chance to store the extra calories as fat if you cycle your calories. Some days are higher and some are lower, but all adding up to meet your target caloric intake for that week. You are tricking your body into thinking it’s not dieting, so there is less chance of holding on to fat. This is not the case if you lower your calories for too long a period and maintain them at that low number while also continuing a weight/fat loss program . (Hmmm!  Make Note: Another follow up blog, so check back soon).

There is very little research done on this and it is all very much anecdotal in evidence but I can swear from my own experience and that of many of my client’s, including Paul Piotrowski, (who was on it for a short period and did see some results), that cycling calories, if done correctly, will trick your metabolism into a fat burning machine. And psychologically, I think it’s easier to stick to a diet when there is a ‘cheat’ day.

IF You Could Have It All

According to my friend Mike O’Donnell,, over at The IF Life, you can.   It’s called Intermittent Fasting. He even wrote a book on it. Basically you’re eating less around the days you are partaking in pumpkin and cream pies.

Choclolate Cream Pie
Eat this and lose fat?

Here’s what Mike, over at IF says:

So if you know a party is coming up, eat a little less the day before(focus more on low calorie foods like leaner proteins, fruits and vegetables) and the day after so you do not have a calorie surplus over the long run! Eat less meals to get there, such as 2 meals. This is the simple strategy that you can also apply to your year-round lifestyle. Using intermittent days to eat less and and still enjoy foods you like while losing weight.

And, of course, the trick for the long term with any meal plan is to stay on track with Real Whole Foods.

YOU REALLY ARE WHAT YOU EAT

Counting calories is not for everyone. You have to be quite dedicated on a plan like this. But even if you don’t stick to a program such as this one it’s a great place to start.  Now is a good time to get to know the true amount of what’s going down your gullet daily.

Do you really think you eat at your baseline metabolic rate to maintain your current weight?

Have you ever wondered why you are not losing weight? Or are you losing weight but your body has turned all squishy?

Have you noticed you now are 2 pants sizes larger?

Is this YOU?

Did you know that research has shown that most people eat 25% more than what they think is their baseline. So that can add up week after week, year after year, especially over the holidays if you don’t balance it out.

So fear not my friends.  With some careful planning and some useful online tools you can still eat your treats for the holiday while warding off the unwanted weight and trick out your metabolism to make your body look and feel sweet.

HERE’S HOW IT WORKS

Let’s use me as an example. I weigh 124 lbs and I’m 5’6″. Using this online calculator we come up with these numbers  in the chart below. Keep in mind that I am choosing to maintain my current weight. As you can see from the table below on Wednesday I would be able to eat 2506 calories; over 500 calories more from my target base of 2088. YUM! YUM!

Ex Fat Loss Fat Loss Maintain
Monday 1253 1671 2088
Tuesday 1003 1337 1671
Wednesday 1504 2005 2506
Thursday 1253 1671 2088
Friday 1128 1504 1880
Saturday 1379 1838 2297
Sunday 1253 1671 2088
*Calorie cycling provides same amount of calories per week, but ‘tricks’ your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.This is also taking my activity level into consideration.  Get get the point? I can sample some sweets while I still attack fat!

And You Can Too!

You may have to do a little bit of homework over the holidays and work out the math.

But go ahead and gulp some eggnog guilt free.

It might be a challenge for some of you. But I recommend you read up on IF and give calorie cycling a try over the next 6 weeks. You may even lose weight and burn fat while your at it.

Cylce your cookie cravings
Cycle Your Cookie Cravings

Make it ‘Your Fit Day’ With Debby K!

Are you up for the challenge?

Leave your comments below.