jmm

mobility can be perform pre work out and during work out. It depends what you're trying to work on. What kinda pain/where is the pain when you get it? Hip stretching will probably do wonders for you! you dont necessarily need a band to do mobility work. You can use a belt/ bed sheet/ anything that has some tension to it and wont hurt you. Get creative. Check your form doing body weighted squats versus with weight. Sometimes doing things non-weighted may be harder since your forced to not stabilize. you can also try a pigeon stretch. Modify it if needed and I'm guessing you'll need to. With mobility work, depending on the type, can demonstrate immediate and long term results. But once you do mobility work, make sure to perform strengthening exercises after to strengthen around the new range. For example, after doing mobility hip work, strengthen the glutes. You don't necessarily need to vary the mobility work. But you may need to regarding not getting the exact effect. With the hips, you may need to stretch in one way more so than the other. But still, don't forget the opposite way either. Play around with it. But no matter what, if it doesn't help and the pain increases STOP.

ugh. ate two biscuits today. I know that sounds rediculous, but I've got to hone in on my nutrition. I definitely think nutrition is the most difficult.

keep at it cuckoo! one bad day and then back at it the next! how many hours are you fasting for/ eating?

I'm starting this out and I'm going to start talking here. I've attempted to start an accountabilibuddies thread but that did not seem to work out so well. So I think I'm going to just get all my thoughts, work out feats, defeats, and all around daily struggles here. Be prepared for what might come because my mind tends to really scatter. But I think this will be a new and very well needed adventure. I welcome all beneficial criticism/comments/concerns. Optimism encouraged. Negativity left at the door. If you have questions about me, look me up and check out my current challenge. Or my accountabilibuddies page pretty much is a good explanation of myself. I don't feel like typing much about myself. Basically because it's 11 pm. Ugh. Gotta get to sleep. first thing is first.... some numbers: 7/30/13: BF% of 29.78 8/13/13 BF% 29.4 I'm slightly on target with my goal. However, I think I gotta kick it into high gear. What do yall think? I think I'm gonna look up my macros after reading some threads. I've always attempted to do a food journal but have never followed through. I think it's finally time to really commit. Any tips on how? I know to use MyFitnessPal. I guess just eat the same things all the time that way I just have to put in the same things and not have to worry about measuring things out. Macros found.... Calories: 1740 Carbs per day: 208 g Protein per day: 100.1 g Fat per day: 56.4 g Fiber per day: 28-35 g Calories per meal: 580 Carbs per meal: 69.3 g Protein per meal: 33.4 g Fat per meal: 18.8 g Fiber per meal: 9-12 g

wow. thanks so much!!! any suggestions as to how I should figure out my macro needs? thanks again!!

hey! I've been reading your thread. I like it a lot. I think I'm going to start one too. I think it's a hood way to get your thoughts out there and keep track. I also like how you're so in tune with all your numbers. I would say that is what I have the most difficulty with in the past and present. Like you, I battle genetics. how do you manage your calories so well? what's your weekly meal plan like? I'm trying to eat paleo at least 80%. with paleo I'm under the impression you don't need to count calories. as well like you, I've been athletic all my life. I work in sports and it's a 24/7 job which makes getting enough sleep, work out time, and food prep time a challenge. in addition to my commute. but I'm making it work. I know this is long. I apologize. I appreciate any tips you may provide. another question, what do you use to calculate your bf? keep up the great work. you're awesome!

hip or ankle mobility for sure. but not necessarily the hip flexors, more so the posterior like your butt muscles.

Sidekicks in Texas, How ya'll doing?!

Of course work both legs. But make sure you keep the weight bearing on the injured leg to a minimum. Bone bruises really only heal with time and decreased impact. Otherwise, your never gonna completely get better. FYI... bone bruises may take a long time. Just make sure to be patient. Turnover/cross-education - terms used that mean even if you can't fully train one leg, if you train the other leg, the injured leg will still get benefits as long as you maintain good form and technique. Also, swimming. That would be great.

I'm a professional student!

Hey! Thanks for the response and encouragement!! I can't tell you how much it means to me right now. I'm hoping to travel to Brazil next summer!

I'm looking forward to making new pals. step on in, peeps.

Hey ya'll, This is not just for athletes. But athletes are definitely welcome! If you're a old pro trying to hoof out there with the young pups on the field, a weekend warrior, you train just to train, or just trying to be active.. welcome. If you've got a competitive streak, want to be the best, or just trying to make it through the day, step on it. My story starts when I was 3 years old. I started playing soccer on an all boys team. I got really good at it. I continued on to play competitively in high school and college. Now, I work in sports. That being said, as life has gotten in the way, I barely have time for myself. Let's get one thing straight. I have always been a rep for the thick breeds. Even in my playing days, I was never a super lean/ripped girl. That in mind, its hard out there for a thick girl just trying to battle her genes (and jeans). Although, I am athletic, I'm not ok with the extra layers. Life isn't meant to be mediocre. We need to cherish every moment and be in the moment. We need to continue to strive for the best in this game called life. Most of all, we need to be happy with ourselves. So lets put as much effort as we can to win on/off the field, in the climb through pitfalls, and each day of our lives. All the while, making new friends and memories. We've only got one chance at this game/journey called life. So let's live it up. I try to take on the world alone most of the time. I think I'm super strong and can do anything on my own. But really, I'm just trying to survive. So why not help each other out in our good times and bad. Because together, can can get through anything. I never put my motivation in my challenge thread so here it is.... Motivation: I will strive to be the best that I can physically, mentally, emotionally, and intellectually. I will have the courage to speak my thoughts whether correct or not. I will stand up for what I believe. In turn, respecting others and receiving the same. But most of all, I WILL have confidence in myself. The confidence in my knowledge and overall capabilities to perform my best and continue to improve. I've got one shot at this and I'm gonna take it. Let's get it.

Haha. nice! I like your signature by the way.. " I AM going the distance" Yea, so just be careful with those machines. They can be of good use right now while your rehabbing, but keep in mind those machines aren't a functional motion. But due to your bone bruise, they do make sense. Good suggestion, Cline. Also, make sure your a stickler for proper form if you are going to use them! Don't want to end up with a knee problem after the bruise is healed!

Thanks again! I really appreciate it!