Reflecting on My Journey
Hello everyone, Lavanda Michelle here, and I’m super excited to share my Week 9 health journey update with you all. Your ongoing support has been nothing short of amazing, and I couldn’t have made it this far without you! When I started this journey, I was hesitant to share it, but now I’m so glad I did. The positivity and encouragement I’ve received from this community have truly made a difference.
41 Pounds Down, Building Muscle, and Crushing Goals!
Can you believe it’s been over two months since I embarked on this journey? I’m excited to share that I’ve lost a total of 41 pounds! Beyond the numbers, the transformation in my energy levels, mood, and overall outlook on life has been astounding. This journey isn’t just about losing weight; it’s about embracing a healthier, more fulfilling lifestyle that brings me joy every day.
41 Pounds Down, Building Muscle, and Crushing Goals!💪
Changing Things Up: Focusing on Muscle Building
While the weight loss has been a significant achievement, I’ve also noticed incredible improvements in my health, particularly with my asthma. I’m thrilled to report that my asthma attacks have become almost non-existent—I honestly can’t remember the last time I needed my rescue inhaler. YAY!
In consultation with my nutritionist and doctor, I’ve decided to shift my focus slightly to include muscle building along with continued weight loss. I want to ensure that I’m not losing muscle mass as I continue to shed pounds. Building strength is essential for maintaining a healthy metabolism and overall well-being.
The Importance of Muscle Building During Weight Loss
As we lose weight, it’s crucial to focus on building and preserving muscle mass. Muscle plays a significant role in boosting metabolism—each pound of muscle burns approximately 6-10 calories per day, even at rest. This means that the more muscle you have, the more calories your body will burn, even when you’re not exercising .
During weight loss, there’s a risk of losing muscle along with fat, especially if you’re not engaging in strength training. This can lead to a slower metabolism, making it harder to keep the weight off in the long run. By incorporating muscle-building exercises, you’re not only toning your body but also ensuring that your weight loss is sustainable. Strength training also improves your overall strength, endurance, and body composition, helping you achieve a more toned and fit physique .
How Walking Supports Weight Loss and Muscle Gain
Walking is an excellent low-impact exercise that contributes to both weight loss and muscle gain. Studies have shown that walking at a brisk pace can burn around 150-200 calories in just 30 minutes, depending on your weight and intensity . Regular walking also helps to improve cardiovascular health, reduce the risk of chronic diseases, and enhance overall mood and mental well-being.
When combined with a proper diet and strength training, walking can be a powerful tool in your fitness arsenal. It helps to target fat loss while preserving lean muscle mass. Plus, walking is accessible to almost everyone and can easily be incorporated into your daily routine.
Tracking Physical Activity
This week, I was on fire! I achieved a total of 250,251 steps, averaging about 35,750 steps per day. Here’s a breakdown of my daily step count:
- Day 57 (July 27): 32,063 steps
- Day 58 (July 28): 37,523 steps
- Day 59 (July 29): 33,811 steps
- Day 60 (July 30): 28,885 steps
- Day 61 (July 31): 46,101 steps
- Day 62 (August 1): 30,942 steps
- Day 63 (August 2): 40,926 steps
Walking continues to be a big part of my routine, especially with my girls and our adorable pup, Zeus. These vibrant youngsters are gearing up for their college season in a few weeks, so our walks have been a great way to stay active together. This week, we explored more fantastic walking trails in Raleigh and Cary, including Hemlock Bluffs Nature Preserve, Lake Crabtree County Park, Durant Nature Preserve, and the Art to Heart Trail. We also enjoyed time at Carolina Beach and the Sugarloaf Trail, adding a scenic twist to our exercise regimen.
Beyond the Scale Achievements
While tracking my progress on the scale is important, I’m also celebrating some non-scale victories that have made a huge difference in my life. Not needing my rescue inhaler at all this week is a massive win, and my breathing has improved significantly! My sleep quality has also skyrocketed, leaving me feeling refreshed and ready to tackle each day. On top of that, my clothes are starting to fit perfectly, which is a testament to the muscle I’m building alongside my weight loss.
Embracing Healthy Habits
Intermittent fasting is a big part of my routine. I fast for 16 hours a day and eat for 8. This schedule has helped me control my hunger and focus on nourishing my body during eating hours. During my fasting times, I find joy and strength by reading your comments. The love and encouragement from you all have been a true game changer. Knowing that I have a supportive community cheering me on makes a huge difference. I am so grateful for each one of you. Your words lift me up and keep me moving forward.
Thank you for being part of my journey! And remember, if you see me running, you better run too because something is probably chasing us! 😄
Daily Affirmations and Journaling
Along with my physical habits, I’ve kept up with my daily affirmations and journaling. Kicking off each day with positive affirmations sets a cheerful and proactive tone, helping me stay focused and upbeat about my goals. Journaling has become a joyful part of my routine, allowing me to reflect on my thoughts, challenges, and victories, giving me clarity and a sense of accomplishment. This mix keeps me motivated and excited for what’s ahead!
Affirmations:
- 🌟 Positive Mindset: “I am committed to my health and well-being” sets a positive tone.
- 💖 Self-Love: “I love and respect my body” reminds me to treat myself with kindness.
- 🎯 Goal Focus: “Every day, I am moving closer to my ideal weight” keeps my eyes on the prize.
- 💪 Confidence Boost: “I am capable of reaching my weight loss goals” reinforces my belief in myself.
- 🥦 Healthy Choices: “I choose nourishing foods that support my goals” guides my meal choices.
- 🍽️ Control: “I am in control of my eating habits” empowers me to make mindful decisions.
- 🔒 Commitment: “I am dedicated to achieving a healthy body weight” reinforces my long-term commitment.
- 🏋️♀️ Strength Building: “My body is becoming stronger and healthier with every positive choice I make” motivates me to stay active.
- 🌸 Ease and Grace: “I release excess weight with ease and grace” helps me let go of perfectionism.
These affirmations are more than just words—they’re my daily boosts of positivity, guiding me toward a healthier lifestyle. Whether I’m making mindful food choices, enjoying a brisk walk, or simply taking a moment to celebrate my progress, affirmations keep me grounded and inspired every step of the way.
The Power of Community
This week, I unlocked some exciting badges on Pacer, including the Amethyst Badge, Team Player Badge, Perfect Score Badge, and July 28-day Badge. I also maintained my status in the Emerald League and completed a 90-day step goal streak! These achievements are a great reminder of how far I’ve come, and they motivate me to keep pushing forward.
Staying Motivated
I successfully completed the July Challenge on the Pacer app, consistently hitting my 10,000-step goal every day. I’m now eagerly diving into the August Challenge, which involves another 10,000 steps a day. With school starting soon and my upcoming volunteer duties at church and school, this challenge will be a bit tougher, but I’m ready for it! If you haven’t joined me yet, I encourage you to check out my Pacer link and start your own journey.
Looking Ahead
As Week 10 approaches, I’m filled with excitement for what’s next. This journey has taught me the importance of perseverance and the incredible strength that comes from being part of a supportive community. I’m grateful for the opportunity to focus on my health and muscle gain, and I appreciate every bit of encouragement I’ve received along the way. Let’s keep this momentum going and celebrate every victory together!
Additional Tips and Resources
- Find a workout buddy: Exercising with someone can make the experience more fun and keep you motivated.
- Try different types of workouts: Mixing things up can prevent boredom and challenge your body in new ways.
- Listen to your body: Pay attention to what your body is telling you and rest when needed to avoid burnout or injury.
- Find a healthy eating plan that works for you: Experiment with different diets to discover what suits your lifestyle best and is sustainable in the long term.
- Seek support from friends, family, or a support group: Having a strong support system is crucial for staying motivated and accountable.
Thank you for being part of this journey with me. Let’s continue to inspire each other and make every step count!
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What are your thoughts about the Health Journey: Week 9 Update. Remember, sharing is caring! Let’s encourage each other every step of the way. Together, we can achieve amazing things. 🌟
Until next time, shine amongst the stars!
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Engage with Me!
I’d love to hear from you! How’s your health journey going? What challenges have you faced, and how did you overcome them? Share your progress and tips in the comments below—let’s inspire each other to keep moving forward! If you found this post helpful, don’t forget to share it with your friends. Together, we can make every step count!
Disclaimer:
This is my personal health journey. If you want to start your own health journey or exercise routine, please consult a doctor.
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