Yup, I can sure modify everything for you. What kind of movements hurt ur ankle?

What are you current concerns with dieting and losing weight? And the best way to look at it is a lifestyle change not a diet

First thing I would suggest for portion control is to use a smaller plate, it is a good start. See the follow link to show how you should divide your plate up. http://o5.com/tips-for-sticking-to-serving-sizes/

Probably stay off of it for another week at least till some of the swelling has gone down. You can possible ice it to help with the swelling (◦Do not apply ice directly to the skin. Use a towel between the ice and the injury, or use an ice bag. Apply ice for 20 minutes at a time, with at least 30 minutes between applications) And elevate your ankle if you do decide to ice it (◦Ideally, prop the ankle up so that it is above the level of the heart., ◦Sit in a reclining chair or prop your legs up with pillows.)


For exercise challenges I can give you some that will focus stricktly on your upper body for now

Challenge 1: 100 dips http://www.shape.com/fitness/workouts/get-it-right-get-results-triceps-dips
Challenge 2: 10 rounds of 30 seconds punches http://www.fitnessmagazine.com/workout/arms/exercises/7-move-firm-arms-workout/?page=8
Challenge 3: 300 crunches or 150 full sit ups
Challenge 4: 5 sets of 21s http://www.fitnessmagazine.com/workout/arms/exercises/the-love-your-arms-workout/?page=2
Challenge 5: 100 per side medicine ball taps http://www.fitnessmagazine.com/workout/abs/express/15-minutes-to-flatter-abs/?page=2