DebbyK’s Hip Surgery _Day 8

Posted on December 25, 2011 by debby

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

 

 

 

 

Posted in Fit For Deb's Hip, Food and Recipes, Motivation, Sports Rehab, Workouts | Leave a comment

DebbyK’s Hip Surgery_My Healing Potion!

Posted on November 29, 2011 by debby

HI Your Fit Day Friends!

Well Day 7 got off to a good start. Especially after my tour of the resort and walk on the beach with the conch man.

And like I said in my last post, I was dying to put my butt in those lounge chairs by the pool and relax. I mean, shorten the word RelaX and what do you have?  Rx: A prescription for healing…So that is exactly what I intended to do.

And that’s not hard to do when your greeted by my friend Prahbu, the pool attendant-or should I say ‘pool boy’, which is how he referred to himself.

Then as I was laying back and taking this all in I noticed all the coconuts above me. Wow! Look! Complementary coconut water!! I was kind a hoping that one would just fall into my lap, without, of course, knocking my head off.  And I must have been thinking aloud because Prabhu immediately took notice and offered to fix me a treat.

I mean a real Paleo treat. Something that was so yummy and refreshing that I ended up having another…..and another….and….well, watch the video:

Paleo Treat: Fresh coconut cut up after I drank the fresh juice out of the shell!

I am so grateful for everything Prabhu has done for me today. He even went the extra mile and brought surprised me with this fresh treat from the coconut he felled for me.

Hey! It doesn’t get better than this!

He, works really really hard. Not just here at the pool where he provides ten star service to all the guests who park it by the pool; but everyday, from early in the morning into the wee hours of the following day.

You see, Prabhu, like most of the  men who live near the resort, has been a fisherman since he was a little boy. He grew up in the village at the far end of the beach. Remember? In the video ?

He told me that his father died when he was five, leaving his mother to raise he and his younger brother.  Since he was the older brother he became a fisherman to help support his family, and he never got to finish high school or enroll in college, like his younger brother has done. But that’s OK with Prahbhu.

So now, every night after his 1-8pm shift at the pool, he heads three miles out to sea in a small boat, with his friends as hired fishermen, to set lines, wait, and haul in the catch; which is then split among the group. Sometimes he doesn’t get back until 3am.

And if the catch is successful and he has fish to bring home, his mother cleans it and then walks the five to six kilometers to market, to sell it. Of course in the monsoon season they don’t go out to sea.

Hard working hands...Prebhu is also a fisherman at night.

And check these out (left)… the hands of a real working man.

And on most days, after getting in so late, Prabhu tells me he is up early with his friends, playing beach volleyball, soccer or cricket and being super active.

On the day I met Prabhu it was after one of those long nights, and early athletic mornings, and he was happy and full of energy, despite a ‘no catch’ night.

Prabhu may work long hard hours but he loves his life. He is engaged to be married in February, is genuinely happy, and living the life he wants. Prabhu says he wouldn’t have it any other way. I’m glad for that, since his commitment, caring, and genuine love for people, topped with his energy, transcend his work, all which make a great recipe for healing…my healing potion!

When I think about it I can’t imagine having been sent home on Day 3 day post op for recovery, like they do here in the U.S.  So, coconuts aside, I’m sure I wouldn’t have had this experience in the U.S.; especially when I’d be recovering in my apartment, by myself, for the most part.

What’s so special about recovering here in India, and what I’ve found that I’ve needed, is the constant ‘companion’ who’s always at your service…all day, all night..any hour. (Achem! for those of you who are letting your minds wander, please, this is a PG rated blog….!)

Potions For Healing

India is truly full of love, peacefulness and positive energy; and it shines through in all the people who I’ve met and befriended.

And this has become my elixir for healing. OK… Of course, not to mention I’m eating Paleo-healthy tasty Indian food, drinking lots of coconut water, and doing my daily exercise routines that I’ve been posting in some of my blogs. Mix all of this together and you’ve got yourself the best recipe for healing, as well as a happy and healthy life.

Hey! Are you doing the same, and following my fitness routines that I’m posting in my blog?!! Because I guarantee that if you do you will be strong and fit and lean and you’ll be ready to take on any challenge that comes your way…Like I have.

So stay tuned for my next post where I personally give you a walking tour of the Fisherman’s Cover resort AND the beach. You won’t want to miss it.

My Question Is This…

Have any of you had this kind of experience in India or another foreign country? I’d love to hear from you.

Leave your comment below.

Your Friend and Trainer

DebbyK!

Make It Your Fit Day

 

 

 

 

 

 

 

 

 

Posted in Fit For Deb's Hip, Motivation | Leave a comment

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

Posted on November 17, 2011 by debby

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

 

 

 

Posted in Alternative Healing, Fit For Deb's Hip, Motivation, Sports Rehab, Uncategorized, Workouts | Leave a comment

DebbyK’s Hip Surgery_ Eve of Day 6 Post Op_My Emerald City of Healing

Posted on November 8, 2011 by debby

HI Your Fit Day Friends!

OK, so driving to the Fisherman’s Cove Resort was pretty straight forward. Or so I thought. I mean, I asked the driver, the same one who picked me up from the Airport-who was digging my Extra brand peppermint gum-if he knew where we were going. Yes Mam, he said.  So, great, I assumed that meant, yes, Mam, he did.

So off we went.  As you saw in my last blog there was tons of traffic getting out of the city. Click here  to see me all dressed up on my last day at the Apollo, or if you just need a recap. And to check out how crazy it is driving in India, watch this video  of traffic coming head on into us as we are leaving Chennai !

Anyway, after driving for about 20 minutes as we made our way out of the city, we headed towards the beach resort areas. Along this stretch is where the film stars, foreigners, IT execs and the wealthy own homes.

There’s not much traffic, considering the one lane road, but even so the roadside is still lined with vendors, restaurants, and emporiums and lots of neon; as well as stray cows, cats and dogs. Really, we were dodging cattle who were just meandering down the road, just following the crowd. Occasionally they would break into a trot and head into the road. We actually had to dodge them.

I wondered how did they know where they were going. They just seemed to be following the crowd. Nobody tapping their butts or taking an interest in them. And when I looked back everybody was passing them. They were just following the crowd! Well, apparently they had better GPS than my driver…

As I shifted focus back onto the road I noticed that even along this stretch, away from Chennai, the buses were packed with commuters coming from the city. I mean, packed is an understatement.  Absolutely NO room. And everyone was just frozen into position once on the bus. But no matter. I don’t know how they did it but they would just make room at every stop for more  people.

And it seemed like nobody ever got off the bus…only on. So whoever is standing at the door just pulls the person in.  I mean the doors are closing and folks are just yanking bodies in, arms still hanging out the door. Packed… in 100 degree weather. Having good breath control would definitely be an asset here.

I bet we’d seldom see that in the U.S.. We’d  just wait for the next train or bus; or we’d be driving by ourselves in our minivan!

Follow The Yellow Brick Road

So, we’re driving along for about 35 minutes and it’s dark by this time and I’m looking at all the signs along the road. They were all really interesting to me.  And it’s also dark by this time. There’s also tons of visual stimulation and you either have to know where you’re going or be looking in 3 places at once, while driving. Well, I’m glad my driver was keeping his eyes on the road.

Anyway, right then is when I notice an overhang sign that says ‘Taj Vivanta’. It was obscure because every few feet there’s an overhang sign advertising resorts and restaurants, or whatever; and likewise, the roadside realty is littered with signs on the left hand side too. (Remember, it’s opposite over here in India). So you can pass your destination turn if you’re not sure of where exactly it is your going.

Hmmm! I thought, maybe we’re here. So I ask my driver how long it will take to get there,  and he says about an hour. Ok!… Maybe not.

Anyway, back to that sign I saw. There were some smaller words underneath that I could barely make out, but what I thought to be “Fisherman’s Cove”, the name of the resort. But I could have just imagined that, wanting it to say Fisherman’s cove. But my gut feeling was like, it was Fisherman’s Cove, and I thought… we missed the turn!

Not wanting to think my driver doesn’t know where he’s going, or give the impression that a hippy chick, who’s never been to India-but has great intuition-does, I cheerfully say, after seeing the sign, ‘So, have you been here before?’.

He says: NO!

Okee-Dokee! Thinking that there may be some other sign that is will jump out and say ‘Turn here for first timers’, I perk up a bit and have this inkling to pipe up and say, ‘Turn…back there’!. But I don’t, wanting to believe I can just relax; that he knows where he’s going. I mean he’s the driver after all, and this Apollo-to-Fisherman’s Cove transfer has been set up by the international coordinators at World Med Assist. So the driver must know where he’s going, right?

Well, after another 10 minutes he stops on the side of the road and leaves me in the car. ‘Right back’ he says. He dodges traffic, chats it up for a few moments with some men, dodges more cars coming back, and hops back in.

Meanwhile, even though I’m wearing those fashionable TED stockings for circulation and to prevent an embolism from sitting too long, my legs, feet and butt are starting to swell.

So, we make a U-turn India style, right into head on traffic, and head back. He says it’s back in the other direction about 5K and apologizes for wasting my time. Well, yes, I would have liked to have been at the Resort where my leg could be up and I was filling my hungry belly with some fresh seasonal fish;especially when check in was at 2pm and it was now pushing 7pm. But oh well. He got me here safely. And here in India I was learning to just ‘go with the flow‘. Nothing we can do to change anything now.

However, piping up was prudent at this point and so I put in my .02$ and said that I had seen a sign that said ‘Taj Vivanta’; and Fisherman’s Cove was a Taj Resort… so I would be sure to point it out to him.

Well, he was pretty surprised that I even saw the sign. But hey, I’m on an adventure and I’m looking at, and for, everything I can. And I just had this gut feeling from the beginning that I should be on the lookout.

So keeping my eyes out I piped up again when we approached it, and we made the turn…into a long stretch of darkness; what would be my paradise for the next five days. What I was expecting was a nicely paved road with well lit signs guiding us into my Shangri La.

Um, well…thank goodness for the late model Toyata minivan I was in and it’s superior shock absorbing suspension. Because with all the lumps and bumps in the road it literally saved my a#@!

But within moments we pulled into the land of OZ.

Here’s a video of my room, and a glimpse of what lies behind the curtain!

Oh!…and the beautiful gift I got from the Taj.

Oh! And  a picture of my friend Chef Manas Mallock,

My good friend Chef Manas Mallick at Bayview resteraunt, Fisherman's Cove, Taj Vivanta

the Bay View restaurant,

Bayview Resterraunt at Taj Vivanta, Fisherman's Cove. First night, first meal

Boulibaise at BayView Resteraunt at Fisherman's Cove, The Taj

and my first meal, that was so yummy and to die for; and for which I’m desperately trying to score the recipe.

Yummy veggies to order in olive oil, from Chef Manas Mallick, Fisherman's Cove Resort

 

 

 

 

 

So stay tuned for Day 7, where my Emerald City of Healling awaits…

Thank you everyone for your support and kind loving words. You are my motivation. You are all helping me heal.

Your Trainer, Friend, and sometimes personal shopper,

DebbyK!

Make It Your Fit Day™

Posted in Alternative Healing, Fit For Deb's Hip, Food and Recipes, Sports Rehab, Uncategorized | 4 Comments

DebbyK’s Hip Surgery_Day 6_ I’m Leaving The Hospital PLUS Bonus Day 5 Video

Posted on October 31, 2011 by debby

Hi Your Fit Day Friends!

Hallelujah!

Last night was soooo much better  What an improvement. I was able to sleep on my non- op side and even got into that position without having to be ‘tucked-in’ to bed by the nurses. I mean, yeah!, it’s nice to have turn down, but it’s so nice to have this little bit of normalcy back in my life, like getting into bed by myself.

And here’s something else that was pretty normal; Reading myself to La La Land.  Last night I was craving a good read and was able to read myself to sleepiness. Now, that’s getting back to normal-ness! So I was blessed to be able to read my book for an hour.

I slept for about 2-3 hours and then, all by myself, I was able to turn on my back, and doze in and out until about…you guessed it… 630AM!, when the nurse came to take my BP and temp…again. Can’t wait til that is over. I mean, by now I would think that they know I’m alive!

Speaking of alive!  When I first arrived at the Apollo and they were taking my heart rate and pulse during the intake, after having been run around the hospital for all those pre-op tests. And they were alarmed by my heart rate and pulse readings and said I was abnormal, and that they would have to give me medication. I was like, WHAT? What are my readings?

HA! get this: My HR was 44 and my pulse was 46. This is NOT my waking up metrics either. These were the mid-day numbers. The nurse was concerned and left. And when she came back she said they would give me meds to get my heart rate up!. I was like, “NO Your NOT going to put me on anything like that. These are normal readings for me. My waking pulse is often 36bpm-38bpm. Forty four is not uncommon for me. Please, check with the Doctors. I’m athletic. I have a happy and healthy heart!!”

Well, after some explanations and background of what I did on a daily basis they finally got it, and said they had never had a patient who had such low readings.

Things You Do On Check Out Day!

And, what a far cry from the last week: Last night I was actually cold upon falling asleep and even had to ask for two sheets, the AC turned down, and a towel put over my chest and shoulders. This is a sign telling me that my body is starting to regulate its metabolism; normalizing itself from all the meds and anesthesia that were pumped through me. I was told that all those crazy buckets of sweat that I was pouring out were partly due to my body purging itself of all the toxins.

And… when I got up…, yes!, I am regular, again. Maybe a bit too much information, but for those of you Hippy’s out there or anyone else who is having surgery you will totally understand.

However, my body is still bloated like a fish. What a weird feeling.

But I know in a few weeks I won’t look like a Macy’s Day Parade balloon!

Then I did my exercise routine which took about 20 minutes. There is no Physio today because I’m leaving and there is so much else on the schedule for checkout!

And here’s my Happy Halloween Treat for all of you who are still looking for an outfit… This is my walking outfit that I wore on Day 5 that I forgot to post in my last blog. And please…don’t steal my outfit for Halloween. It’s an original!

Do you like my slippers?

Check, Please!

So, although there was a lot to get get through before I left, it was a pretty relaxed checkout.

First, I had a visit from the international patient coordinator. I gave her great reviews and told her that if I had all the money in the world I’d come back to Dr. Bose for surgery. In fact, I was told that the Apollo Platinum ward is a VIP ward. So it makes sense that even if I had all the money in the world I would still come here to be healed!

BTW: This is also this is a Specialty hospital for cancer and many in this wing were here for cancer treatments.

Next I was visited by the dietician again. We discussed things I may want to wean myself back on to.: like nuts. Bummer. I was ready to dive in and munch away. But she said only about 3-5 a day to start. And to think I brought a pound and a half with me!. Well, I don’t want to mess up what’s working, so I’ll go slow. That seems to be the mantra from Dr. Bose too… Balance, Deborah! I can still here his voice…

SIDE BAR: Regarding coconut oil for those of you who may follow a Paleo method of eating and will be traveling to India for surgery, or pleasure for that matter. You can eat Paleo style. But many here are concerned about cooking with it. “It’s bad for my heart”!! they tell me.  “Well, yah! If you’re eating tons of Omega 6′s and sugars and processed foods, then, yes it is. But if you’re eating whole foods, no processed foods, no added sugars, and exercising, then cooking in small amounts of coconut oil is fine”, I tell them!

But buyer beware in India. As it turns out the first few days that I was having them cook my omelet in coconut oil little did I know that it was 2nd press. As it turns out it is difficult and very expensive in Tamil Nadu, as well as other regions,  to get 1st press coconut oil. It’s very expensive. So they cook with olive oil and vegetable oil, and of course butter. When I found this out I opted for no  coconut oil, and just some olive oil with my veggies and grilled fish. I mean, I really needed fat.

So, I’m not sure if the dietician was concerned because she knew it was 2nd press or that she just thought coconut oil, even organic virgin, was bad for you. I got that from many Indians here; that coconut oil had way too much cholesterol and you’d die of a heart attack.

Apparently there is a big drive from the Ministry of Health to reduce the risk of heart disease, diabetes, and high blood pressure and obesity, all which are creeping into their society.Hmmm! I wonder why? Could it be the full page adds for Chinese food and pizza and Western style treats that have infiltrated the Indian homes, and are advertised in all the local papers? Just like the U.S. of A!!

So If you are sticking to Paleo, and you prefer coconut oil,  make sure you ask them what oils they are cooking with. And if you ask for coconut oil, make sure to ask for 1st press, unrefined. In fact virgin coconut oil is abundant in some and non existent in others. Every region is different. So make sure you ask.

The Final Hour

Dr. Bose finally made his rock star appearance. And this is exactly how I feel when I see him. I grow weak and am often lost for words. Although he would probably beg to differ on that one.

The TEAM, who put Humpty Dumpty back together again! Dr. Bose, immediate right of me

Actually his entire team that was there during my surgery and helped with my recovery, came in to see me off. Dr. Bose went over all the post op meds, set me up with my Xrays, Echo, CD of my films, and a goody bag filled with bandages and rubber gloves; as well as some notes and documents for the airlines, so I wouldn’t find myself on the NO FLY list as I beeped my way through the gates.

Then he gave me general post op flying procedures:

Drink lots of water every hour.

Get up and walk every hour.

Do your leg exercises every hour.

Rinse and Repeat.

He was kind enough to do this little exit video for me:

The great thing about going on a medical vacation is that World Med Assist coordinated all of my transfers; from landing in India to shuttling me to Taj Vivanta Fisherman’s Cove resort. So all I had to do was wait for my driver to arrive.

Within a few moments after Dr. Bose had left they said my driver would be here soon.  I thought I’d have about an hour, which is much needed when hobbling. So Durga, my buddy, helped me pack up.  Since I was going to be on my own I strategically packed my bags so that I could get at things easily for the first few days at the resort

I am so positive and happy.  Those of you who are my close friends know that I was going through a tough period. The pain of an arthritic hip and not being able to do what I love athletically, which affects my profession as a trainer, can bring you down emotionally and drown your spirit.

But I feel so different now. Months before I left for India I just let it all go; I gave myself over to my hip, Dr. Bose, and India. And when I did that it was like a weight was lifted from me. I knew this would be an emotional journey as well as one that would free me to move forward, take action and start a new life; physically, emotionally and spiritually.

In fact, it may seem odd, but I have not missed home while being here. Because home right now is here. Not to say that to hear from my family and friend and long lost acquaintances and high school buddies hasn’t been wonderful and instrumental in my healing. Because it has.  Thank you all so much. I love you!

But I am here in India;  She has become my home since I stepped off the plane; and I am focusing only on the present.  And when I leave, India will be in my heart and soul forever; India, Dr. Bose, the Apollo, and all the friends I have made here.

With that said, I will miss everyone here at the Apollo. And as much as I thought just four days ago that I wouldn’t be ready to be without my Apollo ‘A’ Team, I am ready to move on. Besides, I really need to feel a sea breeze and breathe some clean air, and not have my arm yanked and pulled every 6 hours!

So, with happy face, I said my goodbyes and was off.

I didn’t leave until 5pm.

Late check out. But hey, no extra charge!

My journey is just beginning. Can you tell by the smile on my face?

DebbyyK! Saying good bye to the dancing statue

Here’s some pictures  of me leaving the Apollo:

Me and Durga. She was such a great caregiver and friend. I miss her..

 

 

 

 

 

 

 

 

 

And then it was off to Fisherman’s Cove Resort

Stay tuned for part 2 of Day 6. You won’t want to miss this. It’s where the magic begins…

With much love,

Your Trainer, Friend, and sometimes Personal Shopper

DebbyK!

Make It Your Fit Day!,

 

 

 

 

 

 

 

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Posted in Alternative Healing, Fit For Deb's Hip, Motivation, Sports Rehab, Uncategorized | 2 Comments

What Saved My Butt, Literally!

Posted on October 25, 2011 by debby

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!

 

Posted in Alternative Healing, Exercise Equipment, Fit For Deb's Hip, Sports Rehab, Uncategorized, Workouts | Leave a comment

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

Posted on October 25, 2011 by debby

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!

 

 

 

 

 

 

 

 

 

 

 

Posted in Fit For Deb's Hip, Motivation, Sports Rehab, Uncategorized, Workouts | 5 Comments

DebbyK’s Hip Surgery_Post Op Day 4

Posted on October 19, 2011 by debby

Hi Your Fit Day Friends!

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:

Peggy Huddleston’s Relaxation/Heali ng CD plus Instructional CD

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.

Now, back to resting my bod…

Your Trainer and Friend,

DebbyK!

Make it Your Fit Day with DebbyK!

 

 

 

 

Posted in Exercise Equipment, Fit For Deb's Hip, Motivation, Sports Rehab, Uncategorized | 2 Comments

DebbyK’s Hip Surgery_Post Op Day 3

Posted on October 13, 2011 by debby

Hi Your Fit Day Friends!

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.

That done… next up was physio.

Walking was much easier than Day 2

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,India

Outside 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

I  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.

Your Trainer,

With love,

Your Trainer,

DebbyK!

Make it ‘Your Fit Day’…

 

 

 

 

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DebbyK’s Hip Surgery: Day 2 Post Op

Posted on October 9, 2011 by debby

Hello Your Fit Day Friends!

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.

Egg White Omelet at Apollo Hospital

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

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.

Make it Your Fit Day with DebbyK!

 

 

 

 

 

Posted in Alternative Healing, Fit For Deb's Hip, Motivation, Sports Rehab, Uncategorized | 8 Comments