Squats vary depending on what you do. You can do wall squats with or without dumbells, but you use a swiss ball behind your back.
If you free bar or smith squat, then there's the regular technique which I described, then there's the box squats, where you go down, touch a box with your butt then come back up and sumo squats where you use a wider stance, similar to the stance a sumo wrestler would use.
You can vary the feet as well when you squat, which is the midnight positon or the 10-2 position, the latter one slightly changing the emphasis on the legs.
Dont get hung up on the burn. That occurs when your body breaks down muscle glycogen, (stored glucose), in a process called glycolysis and turns it into end products, but when you have a lack of oxygen, the body can produce the lactic acid that causes "the burn".
Lactic acid eventually goes into the liver and is dissolved.
If you may be thinking instead of DOMS, (Delayed Onset Muscle Soreness), where you feel a bit sore within 24-48 hours a workout, don't feel like you have to get that, as you don't.
Some people do and some don't and sometimes it can be indicative of overtraining, not good training, whereas not getting it is not indicative of unertraining or poor training, as like I said some train properly and don't get it.
The one feeling you want to be aware of is a bit too much lethargy after workouts; which can be resulting from "going to failure", where you struggle to push out the last rep on each set you do.
This only causes more Glycogen and ATP muscle energies to be used and is not productive, as it makes little to no difference on muscle growth rates, but causes more lethargy.
In that instance, common sense says working within 1-2 reps of failure, won't seriously hinder muscle growth rates nor promote undertraining, but you'll feel a bit fresher after workouts.
Sometimes you might go to failure here and there, when you're having a day where you're not quite functioning at peak with certain exercises, but as long as you're not doing it during a whole workout that's the main thing.
I used to do it thinking it was a key thing, but now I don't. I tend to do it anywhere between around 0% and 20% of a workout, certainly not 70%-95% of a workout like in the old days.
I clench butt too much!
Moderators: Boss Man, cassiegose
Re: I clench butt too much!
from that description I would say gluteus group of muscles.
And good for you for taking the day off! Over training can be as bad as not training!
And good for you for taking the day off! Over training can be as bad as not training!
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CracyTracy
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Re: I clench butt too much!
Thanks for the great advice and info Vamp and Boss Man! I have read all of it and I try to make sure I am implementing everything to make sure I get the best workout.
Two more, then I will leave you alone:
1. While I know we can't direct our bodies to lose weight in one spot, I would like to try and thin out mons pubis. Any exercises you know that will help that?
2. After I workout, I notice lower left side burns (in a good way) more than right. I know everyone has a side that is bigger than the other, but it bothers me that I, and others, can visually notice lower right leg and butt area are smaller than the left. Am I doing something that might contribute to this, and do I just need to do more reps of everything on the right side?
Sorry for the delayed response. schedule was crazy and I just got a chance to respond. Thanks for all of your help!
Two more, then I will leave you alone:
1. While I know we can't direct our bodies to lose weight in one spot, I would like to try and thin out mons pubis. Any exercises you know that will help that?
2. After I workout, I notice lower left side burns (in a good way) more than right. I know everyone has a side that is bigger than the other, but it bothers me that I, and others, can visually notice lower right leg and butt area are smaller than the left. Am I doing something that might contribute to this, and do I just need to do more reps of everything on the right side?
Sorry for the delayed response. schedule was crazy and I just got a chance to respond. Thanks for all of your help!
Re: I clench butt too much!
Well, asking questions is how we learn so keep them coming as you see fit 
1. The size of the mons pubis varies with the level of hormone (estrogen) and the amount of body fat. Natural estrogen levels will change through your life time but can be affected by medications such as birth control of estrogen shots, etc. Essentially though, if you are med free the hormone can only be affected by exercise, age and diet but your body will regulate it for what is healthy for you. Your body fat % is controllable by you through the exercise and diet so is the only way you can directly affect the size of the mons pubis. Your body will chose where to lose the weight though and that is the crux to that. The only other way after weight loss to change it would be muscle gain and definition which will take longer than weight loss and will on change your perception and not so much the size. (Hope this makes sense and doesn't discourage you) The actual reason for the fatty area is to protect the pubic bone and genital regions during and the odd injury. So in a way you can view it as a genetic safety built in for your specific body's protection. (like a perfectly fitting bike helmet).
2. As for this, I am not sure how to respond. Without a visual to go by or understanding how you move and walk and such, It is difficult to say if you are doing something wrong or if it is purely genetic. Currently speaking it could be how your body is losing fatty tissue. I can suggest to watch your form as you lift weights, walk, run, sit, lounge, etc. You yourself by observing your own doily actions can notice if you do semetrical actions differently for each side of the body.. for example, when curling you lean over more on the left than the right, when walking you lift one leg slower than the other or higher, when doing side bends, you lean forward or back more on one side than the other.
I don't have all the answers and I hope you and I can learn from others that may comment on this, but this is all the knowledge I have pertaining to your questions..
Cheers
1. The size of the mons pubis varies with the level of hormone (estrogen) and the amount of body fat. Natural estrogen levels will change through your life time but can be affected by medications such as birth control of estrogen shots, etc. Essentially though, if you are med free the hormone can only be affected by exercise, age and diet but your body will regulate it for what is healthy for you. Your body fat % is controllable by you through the exercise and diet so is the only way you can directly affect the size of the mons pubis. Your body will chose where to lose the weight though and that is the crux to that. The only other way after weight loss to change it would be muscle gain and definition which will take longer than weight loss and will on change your perception and not so much the size. (Hope this makes sense and doesn't discourage you) The actual reason for the fatty area is to protect the pubic bone and genital regions during and the odd injury. So in a way you can view it as a genetic safety built in for your specific body's protection. (like a perfectly fitting bike helmet).
2. As for this, I am not sure how to respond. Without a visual to go by or understanding how you move and walk and such, It is difficult to say if you are doing something wrong or if it is purely genetic. Currently speaking it could be how your body is losing fatty tissue. I can suggest to watch your form as you lift weights, walk, run, sit, lounge, etc. You yourself by observing your own doily actions can notice if you do semetrical actions differently for each side of the body.. for example, when curling you lean over more on the left than the right, when walking you lift one leg slower than the other or higher, when doing side bends, you lean forward or back more on one side than the other.
I don't have all the answers and I hope you and I can learn from others that may comment on this, but this is all the knowledge I have pertaining to your questions..
Cheers
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CracyTracy
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- Joined: Sun Sep 29, 2013 9:51 pm
Re: I clench butt too much!
Thanks, Vamp, for the response.
Let me start backwards.
2. I will try to pay attention to daily actions. However, I don't know if I can change how I walk this late in the life game! LOL I would be glad to post a pic of legs to show you.
1. To be honest, your answer was slightly discouraging. I don't want to look like a man in a bikini once I lose enough weight to look good in one. I have waited for this all of life, and don't want that standing in way. I have, in the past, been asked if I am a man because of how I walked, how short mom kept hair, or because of body type. To finally get to a size that is more feminine only to look like I have genitalia would be very disheartening, to say the least. Financially speaking, surgery for that AND implants is not feasible, and as I had a "professional" at a lingerie store tell me I needed to go to a mastectomy shop to buy bras, implants is what I am saving up for. However, I felt certain that there was some kind of exercise that would help that area. I have read articles that said no, then I read an article on Livestrong that said there were certain exercises that would help, specifically exercises that bring the knees close to the chest. However, I didn't know how accurate it is, and thought I would ask. As far as protection, I had a hysterectomy, so I don't need it for that, and actually don't know how the hormone levels decreased, since I can't do HRT, but would have thought that would have helped.
I don't know what to do about it, or where to look, which is why I thought I would ask. I know it is fat, and not muscle that can be toned, but I really don't want that much fat there when everything else gets to size I want.
Thanks for your help.
Let me start backwards.
2. I will try to pay attention to daily actions. However, I don't know if I can change how I walk this late in the life game! LOL I would be glad to post a pic of legs to show you.
1. To be honest, your answer was slightly discouraging. I don't want to look like a man in a bikini once I lose enough weight to look good in one. I have waited for this all of life, and don't want that standing in way. I have, in the past, been asked if I am a man because of how I walked, how short mom kept hair, or because of body type. To finally get to a size that is more feminine only to look like I have genitalia would be very disheartening, to say the least. Financially speaking, surgery for that AND implants is not feasible, and as I had a "professional" at a lingerie store tell me I needed to go to a mastectomy shop to buy bras, implants is what I am saving up for. However, I felt certain that there was some kind of exercise that would help that area. I have read articles that said no, then I read an article on Livestrong that said there were certain exercises that would help, specifically exercises that bring the knees close to the chest. However, I didn't know how accurate it is, and thought I would ask. As far as protection, I had a hysterectomy, so I don't need it for that, and actually don't know how the hormone levels decreased, since I can't do HRT, but would have thought that would have helped.
I don't know what to do about it, or where to look, which is why I thought I would ask. I know it is fat, and not muscle that can be toned, but I really don't want that much fat there when everything else gets to size I want.
Thanks for your help.
Re: I clench butt too much!
Honestly I would not fret. We all judge our bodies harder than anyone else. How we walk or hold our posture is all able to be fine tuned regardless of age, if you decide you wish to try, then do it. You are doing it with your weight and diet, you were not to old to change those life long habits.
as for the mons pubis, I would wait until you hit bikini season before worrying about fat. As you said, you are still working towards those goals so time and more weight lose/muscle strengthening can change your posture slightly and thus change your view once you see yourself in a bikini you actually like.
Finally, I look at surgery as an absolute last resort for anything. Keep working on your strength training and cardio and diet. I am sure you will find what you are looking to achieve. Please don't be discouraged, you are only on your journey to the new body you crave and have been working so hard to achieve. I know you can reach your goals and hopefully when you do, you will see your efforts in your body transformation just as those around you do. You are doing a beautiful job so keep going!
Chris
as for the mons pubis, I would wait until you hit bikini season before worrying about fat. As you said, you are still working towards those goals so time and more weight lose/muscle strengthening can change your posture slightly and thus change your view once you see yourself in a bikini you actually like.
Finally, I look at surgery as an absolute last resort for anything. Keep working on your strength training and cardio and diet. I am sure you will find what you are looking to achieve. Please don't be discouraged, you are only on your journey to the new body you crave and have been working so hard to achieve. I know you can reach your goals and hopefully when you do, you will see your efforts in your body transformation just as those around you do. You are doing a beautiful job so keep going!
Chris
Re: I clench butt too much!
One suggestion might be regarding the apparent difference in muscle size on one side, would be to consider dumbell variations of leg exercises you curently do with barbells, if you do any barbell exercises.
What you described happens to some people in the chest area as well, as one side can become more dependant on the other, when people do two handed chest exercises involving a bar, so there ends up a bit of lopsided development.
In your case this may have happened if you use barbells for any leg exercises, so dumbell variations may arrest the issue, however if you have done what I think, dumbell work would promote equal effects in both legs, but then you would be maintaining the issue, so the thing then is to use a dumbell which is around 20%-30% lighter, on the side with the stronger leg, so you are trying to temporarily for a few weeks, slow down or maintain the condition of the leg, allowing the other weaker one to catch up.
When the weaker leg has caught up, if that's possible, then use two equally weighted dumbells.
I don't know if this is what you've managed to do, but it might be.
What you described happens to some people in the chest area as well, as one side can become more dependant on the other, when people do two handed chest exercises involving a bar, so there ends up a bit of lopsided development.
In your case this may have happened if you use barbells for any leg exercises, so dumbell variations may arrest the issue, however if you have done what I think, dumbell work would promote equal effects in both legs, but then you would be maintaining the issue, so the thing then is to use a dumbell which is around 20%-30% lighter, on the side with the stronger leg, so you are trying to temporarily for a few weeks, slow down or maintain the condition of the leg, allowing the other weaker one to catch up.
When the weaker leg has caught up, if that's possible, then use two equally weighted dumbells.
I don't know if this is what you've managed to do, but it might be.
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CracyTracy
- STARTING OUT
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- Joined: Sun Sep 29, 2013 9:51 pm
Re: I clench butt too much!
Thank you both for responding.
I did not been using any barbells in workouts until last week. I also bought a kettle bell last week. I do not work out at a gym, as I can't afford it now. However, I have felt this problem the entire time, and noticed the size difference a few weeks ago. I have also had other people comment on the difference. One woman actually told me to get it checked out, but I know I have no hormonal imbalance that isn't supposed to be there from the hysterectomy. The only thing I have noticed is I tend to stand with all of pressure on left foot, and stand with very little pressure on right. This may be the cause of right leg and buttock being smaller and not getting as good a workout as the left, but I am not sure.
As far as relearning how to walk, I am currently trying to relearn how to stand without clenching butt, and walk with hips more loose/less stiff so I walk/stand more like a woman. ( mom isn't very feminine in her walking/standing habits, and I get stance/gait from her.) I don't know if I could add another change as it may be too much at once for mind and body to comprehend.
Concerning mons pubis, I find it discouraging because I have lost 47 pounds and have seen little change in size. While I realize I judge body very harshly, most of opinions about body have been echoed by others, such as being asked if I was a man, or a guy I was interested in commenting on the size of mons pubis after having seen me in some new jeans. I know we can't spot train, but is there not any exercise that would help? Possibly some to help the upper inner thigh area, that would carry over to that area?
I have taken FULLY CLOTHED pictures of myself in these areas if you are interested in seeing what I am talking about to see why I have a problem.
I realize I still have AT LEAST 28 more pounds or fat (being 5'6" and 173 as of this morning) to lose, but it will be extremely discouraging to not be able to solve the majority of problems without surgical help, especially if/when I get the rest of body I am trying to get. If there is nothing I can do to correct the problem, I will have to learn to accept it and realize I will never wear skinny jeans, but I would like to exhaust all avenues before accepting that.
Thanks for putting up with questions and concerns, guys! I truly appreciate it!
I did not been using any barbells in workouts until last week. I also bought a kettle bell last week. I do not work out at a gym, as I can't afford it now. However, I have felt this problem the entire time, and noticed the size difference a few weeks ago. I have also had other people comment on the difference. One woman actually told me to get it checked out, but I know I have no hormonal imbalance that isn't supposed to be there from the hysterectomy. The only thing I have noticed is I tend to stand with all of pressure on left foot, and stand with very little pressure on right. This may be the cause of right leg and buttock being smaller and not getting as good a workout as the left, but I am not sure.
As far as relearning how to walk, I am currently trying to relearn how to stand without clenching butt, and walk with hips more loose/less stiff so I walk/stand more like a woman. ( mom isn't very feminine in her walking/standing habits, and I get stance/gait from her.) I don't know if I could add another change as it may be too much at once for mind and body to comprehend.
Concerning mons pubis, I find it discouraging because I have lost 47 pounds and have seen little change in size. While I realize I judge body very harshly, most of opinions about body have been echoed by others, such as being asked if I was a man, or a guy I was interested in commenting on the size of mons pubis after having seen me in some new jeans. I know we can't spot train, but is there not any exercise that would help? Possibly some to help the upper inner thigh area, that would carry over to that area?
I have taken FULLY CLOTHED pictures of myself in these areas if you are interested in seeing what I am talking about to see why I have a problem.
I realize I still have AT LEAST 28 more pounds or fat (being 5'6" and 173 as of this morning) to lose, but it will be extremely discouraging to not be able to solve the majority of problems without surgical help, especially if/when I get the rest of body I am trying to get. If there is nothing I can do to correct the problem, I will have to learn to accept it and realize I will never wear skinny jeans, but I would like to exhaust all avenues before accepting that.
Thanks for putting up with questions and concerns, guys! I truly appreciate it!
Re: I clench butt too much!
If you wish to share the pictures that is of your choice, we will not ignore them or you and we would not judge you as a person by your image. I understand they are of the area but for reference to your entire body you should also show a full body shot so as to give perspective (just a suggestion).
I will admit I did read more up on the issue of "enlarged mons pubis" last night and it is a fairly common "problem" women are concerned with. A few testimonials stated that they noticed no change until the final few pounds or % of body fat they were trying to lose came off.
From physician comments I also learned that severe weight loss is sometimes the cause and that until you lose all the weight you wish to lose, there is no knowing whether that deposit will decrease as well. Those comments also say not to be discouraged during the losing process because after the lose of weight the body will also redistribute through the body over time the fat you still carry. (I got a little lost in the medical terms and stuff about here but it shows until you are done, you are not done)!
Cheers
I will admit I did read more up on the issue of "enlarged mons pubis" last night and it is a fairly common "problem" women are concerned with. A few testimonials stated that they noticed no change until the final few pounds or % of body fat they were trying to lose came off.
From physician comments I also learned that severe weight loss is sometimes the cause and that until you lose all the weight you wish to lose, there is no knowing whether that deposit will decrease as well. Those comments also say not to be discouraged during the losing process because after the lose of weight the body will also redistribute through the body over time the fat you still carry. (I got a little lost in the medical terms and stuff about here but it shows until you are done, you are not done)!
Cheers
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musculArgirl2
- VETERAN
- Posts: 1919
- Joined: Sun Jul 31, 2011 12:27 am
Re: I clench butt too much!
If it makes you feel better since i have gained weight. I have developed pcos. Some people with pcos actually grow beards because their testosterone level is higher than normal. I don't do that. but i am losing a lot of hair on a daily basis. more than normal. hair as definitely thinned the last couple years. I'm not sure if it will grow back. 
Also i have a little subcatenous fat i believe i was called by doctor that is like a slight hump on back right by neck. I had to be tested for a few diseases because of it but it's now thought that this is just back fat and it will go away as i lose weight. I never had it before.
Your not alone. Actually i think your brave and very honest for talking about it so kudos for you for that!!
Also i have a little subcatenous fat i believe i was called by doctor that is like a slight hump on back right by neck. I had to be tested for a few diseases because of it but it's now thought that this is just back fat and it will go away as i lose weight. I never had it before.
Your not alone. Actually i think your brave and very honest for talking about it so kudos for you for that!!
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CracyTracy
- STARTING OUT
- Posts: 32
- Joined: Sun Sep 29, 2013 9:51 pm
Re: I clench butt too much!
Thank you both for your comments!
Vamp - Thank you for looking up the info! I tried to find info, but only found the Livestrong link and a lot of Yahoo Q&A links. What you found makes me feel better, in that, hopefully, that area will lose the fat at the end, or will thin out due to spreading to other areas. That is really encouraging!
Here are the pictures, minus face. You will notice different clothes/settings. This is because I took some yesterday and some today (to get almost full body). I am posting only the links so others don't have to view them if they don't want. I did various poses to show full body, glutes, legs, and mons pubis.
http://i68.photobucket.com/albums/i3/cr ... 0097_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 0098_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 0100_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 00_1_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 02_1_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 0103_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 4122_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 4100_1.jpg" onclick="window.open(this.href);return false;
MusculArgirl2 - Thanks for your comment! I had an extreme case of PCOS, and due to not being able to take hormones, had to have a hysterectomy after trying to live with it for 15 years. I grew facial hair, and, luckily, I worked for a dermatologist who had a laser hair removal business too. I still have some because laser only attacks dark hair, but at least I can get those with tweezers!
Sorry your hair has fallen out! There are lots of treatments for alopecia areata. Some are extreme, like injections straight into the scalp. Extreme but worth it, according to the patients I know of that had it done. Also, if you aren't having any (or any more children), you can use hair growth treatment for men, which is stronger, and not recommended for women who may become or already are pregnant.
I also had the hump which I lost when I started losing weight. You will too! Thanks for your input!
Thank you both for your comments! Vamp, thank you for your help, research, and holding hand through this! I look forward to hearing everyone's comments!
Vamp - Thank you for looking up the info! I tried to find info, but only found the Livestrong link and a lot of Yahoo Q&A links. What you found makes me feel better, in that, hopefully, that area will lose the fat at the end, or will thin out due to spreading to other areas. That is really encouraging!
Here are the pictures, minus face. You will notice different clothes/settings. This is because I took some yesterday and some today (to get almost full body). I am posting only the links so others don't have to view them if they don't want. I did various poses to show full body, glutes, legs, and mons pubis.
http://i68.photobucket.com/albums/i3/cr ... 0097_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 0098_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 0100_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 00_1_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 02_1_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 0103_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 4122_1.jpg" onclick="window.open(this.href);return false;
http://i68.photobucket.com/albums/i3/cr ... 4100_1.jpg" onclick="window.open(this.href);return false;
MusculArgirl2 - Thanks for your comment! I had an extreme case of PCOS, and due to not being able to take hormones, had to have a hysterectomy after trying to live with it for 15 years. I grew facial hair, and, luckily, I worked for a dermatologist who had a laser hair removal business too. I still have some because laser only attacks dark hair, but at least I can get those with tweezers!
Sorry your hair has fallen out! There are lots of treatments for alopecia areata. Some are extreme, like injections straight into the scalp. Extreme but worth it, according to the patients I know of that had it done. Also, if you aren't having any (or any more children), you can use hair growth treatment for men, which is stronger, and not recommended for women who may become or already are pregnant.
I also had the hump which I lost when I started losing weight. You will too! Thanks for your input!
Thank you both for your comments! Vamp, thank you for your help, research, and holding hand through this! I look forward to hearing everyone's comments!
Re: I clench butt too much!
Tracy, from your pictures (thanks for being brave enough to show us your photos), I would definitely say that from the point you are currently at I would continue to work on some weight loss and try to increase you water intake some (greatly helps the skin through weight loss, that and much hunger pains that we get is more often that of thirst). I think it is too early to worry about the mons pubis.
So continue with your resistance training and your cardio, and keep tweeking your diet. Adjust calories as needed and keep protein each meal. I am very sure you will reach your goals!!
So continue with your resistance training and your cardio, and keep tweeking your diet. Adjust calories as needed and keep protein each meal. I am very sure you will reach your goals!!
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CracyTracy
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- Joined: Sun Sep 29, 2013 9:51 pm
Re: I clench butt too much!
Thanks Vamp! I really appreciate all of your help and your encouragement! Thanks for putting up with me, Vamp, and Boss Man, and everyone else who contributed!
Re: I clench butt too much!
Stick around and learn and become part of our support system. Let us now your successes and help you through your stumbles. I know you can do well, so stay in touch!
Re: I clench butt too much!
We are here to help and that's what we want ot do, so we're not "putting up with you", we're happy to help or we wouldn't 
.
I want you to be proud of yourself for making brave decisions to change your lifestyle and stick to them. You've proven to me you're a lovely Lady with a warm personality and you're the sort of human individual we wanot have around here, so keep believing, keep doing what you're doing and GOOD LUCK
I'm proud of you Tracy and I want you to keep believing in yourself and recognising your own self worth, because i'm sure with time you'll do this, but it does require patience and remembering the bigger picture, as it's about getting your body to work better just as much if not moreso, than just looking better; so remember that when some weeks you don't feel you've achieved as much as you hoped, because you might have achieved more than you thought.
.I want you to be proud of yourself for making brave decisions to change your lifestyle and stick to them. You've proven to me you're a lovely Lady with a warm personality and you're the sort of human individual we wanot have around here, so keep believing, keep doing what you're doing and GOOD LUCK
I'm proud of you Tracy and I want you to keep believing in yourself and recognising your own self worth, because i'm sure with time you'll do this, but it does require patience and remembering the bigger picture, as it's about getting your body to work better just as much if not moreso, than just looking better; so remember that when some weeks you don't feel you've achieved as much as you hoped, because you might have achieved more than you thought.