Hey, #FitFam! Guess who’s back with another update? Spoiler alert: It’s me, Lavanda Michelle, checking in on my health journey. And I’ve got some seriously exciting news to share—I’ve officially lost 42 pounds over the past 10 weeks! That’s right, folks; I’m practically melting away like an ice cream cone on a hot summer day. But hold the applause (okay, you can keep clapping a little); the journey doesn’t stop here. Now, I’m shifting gears to focus on building muscle while still shedding those pounds.
In addition to my meal plans and workouts, I’ll be sharing detailed recipes and exercises that have been pivotal in my journey. From mouth-watering high-protein shakes to effective workout routines, stay tuned for all the tools and tips I’m using to stay on track and continue making progress. Your support means the world to me, and I can’t wait to bring you along for the next chapter of this adventure!
Reflecting on My Journey
Week 10 has been a time of both challenges and triumphs. Since embarking on this journey on June 1, 2024, I’m excited to share that I’ve successfully shed 42 pounds. Witnessing these tangible results from my commitment to a healthier lifestyle is truly exhilarating. While the path hasn’t always been smooth, every step and effort has been immensely rewarding.
The decreasing numbers on the scale are encouraging, but the real satisfaction comes from experiencing improved health and increased energy. My initial goal was to lose 85 pounds in 100 weeks, and I’m in this 100-week challenge with three friends of various sizes, all over 40. Together, we’ve given ourselves nearly two years to transform our lives, embracing the empty nest phase and looking forward to enjoying our time with grandchildren in a more fit and healthy state.
I’ve already shed 42 pounds.💪
Walking: The Secret to My Success
One of the key components of my success so far has been walking. What started as a simple daily activity has now become a critical part of my routine. Walking has not only helped me stay active, but it has also allowed me to explore beautiful trails and stay connected with nature, particularly at Carolina Beach. This week, I totaled an impressive 217,241 steps, averaging 31,034 steps per day. Walking has become more than just a form of exercise; it has become a therapeutic practice that keeps me motivated and moving forward.
Here’s a breakdown of my daily steps:
- Day 64 – August 3: 37,803 steps
- Day 65 – August 4: 30,026 steps
- Day 66 – August 5: 30,350 steps
- Day 67 – August 6: 30,222 steps
- Day 68 – August 7: 31,565 steps
- Day 69 – August 8: 26,935 steps
- Day 70 – August 9: 30,340 steps
This consistent activity has played a significant role in my weight loss, contributing to improved cardiovascular health and increased stamina.
Step Count and Trail Adventures
To hit my step goals, I love exploring scenic trails with my family and our dogs, Zeus and Zero. One of our favorite spots has been Carolina Beach, where we enjoyed both the natural beauty and quality family time. Here are some trails that have become a staple in our routine:
Sugarloaf Trail: This trail is a real gem for bird enthusiasts and nature lovers alike. It takes you through a diverse range of ecosystems, including a coastal evergreen forest, coastal fringe sandhill forest, tidal cypress-gum swamp, and longleaf pine savanna. The highlight is the Sugarloaf Dune, a notable geological feature with a rich history dating back to precolonial times. The trail starts and ends at the marina parking area and features a natural surface with sand, providing a great mix of terrain for a fulfilling walk.
Campground Trail: This trail intersects briefly with the Sugarloaf Trail, offering a peaceful journey through a coastal fringe sandhill forest filled with longleaf pines and live oaks. It can be accessed from either of the campground loops or from the visitor center. The natural surface and sandy path make for an enjoyable and immersive walking experience.
Swamp Trail: This trail connects with the Sugarloaf Trail and leads to the group camping area. It offers stunning views of a tidal cypress-gum swamp and brackish marsh, adding a unique touch to our walks. You can access it from the Sugarloaf Trail, off the marina trailhead, or via the Flytrap Trail. Like the other trails, it has a natural surface and sand, which makes for an invigorating hike.
Walking these trails with my hubby, three daughters, and our loyal dogs is more than just meeting my step count—it’s about making cherished memories and enjoying the great outdoors together. Each trail offers its own unique landscape and challenges, making every step an adventure.
Beyond the Scale Achievements
While the scale is a useful tool for tracking progress, the non-scale victories I’ve experienced this week have been just as rewarding. My overall well-being has seen remarkable improvements. For starters, I haven’t had to reach for my rescue inhaler, marking a significant boost in my respiratory health. It’s a relief to breathe easier and more freely.
Additionally, my sleep quality has greatly improved. I now wake up feeling rejuvenated and ready to embrace the day, which has made a substantial difference in my daily energy levels. The best part? My clothes are fitting looser! There’s a delightful satisfaction in wearing outfits that once felt snug and now drape comfortably.
On top of these physical changes, I’ve noticed a clearer mind and a brighter mood. It’s amazing how enhancing physical health can positively influence mental well-being. This newfound clarity and optimism have made me feel more energetic and positive, proving that improvements in physical health can have a profound ripple effect on overall happiness and mental clarity.
Embracing Healthy Habits: Intermittent Fasting and My Eating Window
A big part of my success has been sticking to intermittent fasting (IF) with a 16:8 schedule. For those unfamiliar, that means I fast for 16 hours and eat all my meals within an 8-hour window. This method has helped me manage my hunger, reduce unnecessary snacking, and maintain a calorie deficit. My daily intake hovers around 1600 calories, which has proven to be the sweet spot for me to lose weight while still feeling energized throughout the day.
High-Protein Meals for Muscle Building
To support my muscle-building goals while practicing intermittent fasting with a 16:8 schedule, I focus on high-protein meals that are both satisfying and nutritious. These meals keep me within my 1600-calorie daily intake while providing the essential protein my body needs for muscle repair and growth. Here are three of my favorite high-protein meals that have been a game-changer in my routine:
- Greek Chicken Bowls
These bowls are a refreshing burst of flavor that I can enjoy any time of the year. They’re perfect for meal prep and packed with bright, healthy ingredients that make for a satisfying lunch or dinner. Each bowl is filled with marinated chicken breast, a fresh salad mix of red bell pepper, red onion, black olives, cucumber, and crumbled feta cheese, all topped with a lemony dressing. It’s a delicious way to get 30g of protein in one meal. - Buffalo Chicken Bowls with Garlic Cauliflower Rice
Spicy, flavorful, and filling, these Buffalo Chicken Bowls are perfect for meal prep. The combination of marinated chicken breast, a mix of fluffy white rice, and roasted cauliflower rice makes for a hearty meal that’s low in carbs but high in protein. Topped with a fresh cucumber and tomato salad and a dollop of creamy dill dip, this meal hits all the right spots, providing 25g of protein per serving. - Greek Lamb Meatballs
These juicy Greek lamb meatballs are full of fresh herbs, garlic, and spices, offering a flavorful and protein-packed meal. Served alongside a fresh tomato and cucumber salad, herby cauliflower rice, and homemade tzatziki, these meatballs provide a well-balanced meal with 27g of protein per serving. They’re perfect for a fun weeknight dinner or as a meal prep option that keeps me satisfied and on track with my goals.
These meals not only satisfy my taste buds but also ensure that I’m hitting my protein targets, which is crucial for muscle growth and recovery during my health journey. They’ve become staples in my diet, and I always look forward to enjoying them after a good workout.
High-Protein Shakes for Extra Boost
In addition to these meals, I’ve also been incorporating high-protein shakes into my diet. These shakes are convenient and effective for getting the extra protein I need, especially after a workout. They’re quick to prepare, making them perfect for busy days when I need a nutritious option that doesn’t compromise on flavor or quality. Plus, they help with muscle recovery and keep me full longer, aiding in my weight loss and fitness goals.
1. Chocolate Peanut Butter Protein Shake: This shake combines chocolate protein powder, peanut butter, banana, and almond milk for a rich and creamy treat. The combination of chocolate and peanut butter offers a decadent flavor that feels indulgent yet remains healthy. It’s a great way to satisfy cravings while providing a protein boost, with 31g of protein per serving. Perfect for post-workout recovery or a mid-day pick-me-up, this shake supports muscle repair and keeps energy levels high.
2. Berry Blast Protein Smoothie: Made with vanilla protein powder, mixed berries, Greek yogurt, and almond milk, this smoothie is refreshing and packed with antioxidants and 12g of protein per serving. The mixed berries offer a burst of fruity flavor and vital nutrients, while Greek yogurt adds creaminess and an extra protein punch. Ideal for a quick breakfast or a light, energizing snack, this smoothie supports overall health and provides a delicious way to meet your protein needs.
These high-protein shakes have become a staple in my diet, offering a tasty and efficient way to meet my protein goals. Whether I’m recovering from a workout or simply need a nutritious snack, these shakes help me stay on track with my health and fitness journey. Their versatility and ease of preparation make them an essential part of my routine, ensuring that I get the fuel I need to continue progressing toward my goals.
Daily Affirmations and Journaling
In addition to maintaining my physical habits, daily affirmations and journaling have become vital components of my health journey. Each morning begins with a positive affirmation, setting a cheerful and proactive tone for the day. These affirmations are not just words; they are a powerful tool that keeps me focused, motivated, and resilient in the face of challenges. Journaling complements this practice, offering a space to reflect on my thoughts, challenges, and victories, and providing clarity and a sense of accomplishment. This combination of affirmations and journaling fuels my enthusiasm and commitment, making each day a step closer to my goals.
Here’s a peek into my daily affirmation practice:
- 🌟 Positive Mindset: “I am committed to my health and well-being.” This affirmation sets a positive tone for the day, reminding me of my dedication to my health journey.
- 💖 Self-Love: “I love and respect my body.” This statement reinforces the importance of treating myself with kindness and acknowledging the value of self-care.
- 🎯 Goal Focus: “Every day, I am moving closer to my ideal weight.” This affirmation keeps me focused on my goals, motivating me to stay on track and celebrate the progress I make.
- 💪 Confidence Boost: “I am capable of reaching my weight loss goals.” This affirmation strengthens my belief in myself and my ability to achieve my objectives, no matter how challenging they may seem.
- 🥦 Healthy Choices: “I choose nourishing foods that support my goals.” This statement guides my meal decisions, encouraging me to make choices that align with my health objectives.
- 🍽️ Control: “I am in control of my eating habits.” This affirmation empowers me to make mindful decisions regarding my diet, helping me stay disciplined and intentional about my choices.
- 🔒 Commitment: “I am dedicated to achieving a healthy body weight.” This statement reinforces my long-term commitment to my health journey, reminding me of the importance of persistence and dedication.
- 🏋️♀️ Strength Building: “My body is becoming stronger and healthier with every positive choice I make.” This affirmation motivates me to stay active and make choices that contribute to my overall strength and well-being.
- 🌸 Ease and Grace: “I release excess weight with ease and grace.” This statement helps me let go of perfectionism and embrace the process with a sense of calm and acceptance.
These affirmations are more than just daily boosts—they are my guiding light, steering me toward a healthier lifestyle. Whether I’m making mindful food choices, enjoying a brisk walk, or celebrating my progress, these positive affirmations keep me grounded and inspired. They remind me of my goals, reinforce my self-belief, and encourage me to embrace each step of this journey with confidence and grace.
The Power of Community
While the Pacer app community has been amazing for keeping me accountable with the June Challenge, but the support from my online blog and social media friends has been just as important. Your kind comments and encouraging words lift my spirits and keep me motivated to stick to my goals every day. You all make this journey so much brighter and more fun!
Crushing Steps and Earning Badges on Pacer!
I’m excited to share that I’m still crushing my August Challenge on the Pacer app! Each day, I’ve been hitting my 10,000-step goal and often exceeding it. If you’re looking for some extra motivation, come join me on Pacer at Pacer Link. . The app’s motivational pictures and quotes have been a huge boost!
I’m thrilled to announce that I finished #1 in the Pearl League on Pacer! It’s such an honor and a reflection of the dedication and hard work I’ve put into this journey. Plus, I’ve unlocked some fantastic new badges: the Step Goal 95 Days in a Row, the 100km Badge, and the August 7-Day Badge. Feeling like a fitness superstar has never been more rewarding!
Looking Ahead
Looking ahead to Week 11, I’m excited to continue building on the progress I’ve made so far. I’ll be increasing my focus on toning exercises, integrating more strength training into my routine to ensure I’m not just losing weight but also building lean muscle. This is crucial as I continue to drop pounds and work toward a toned, fit physique.
Toning Exercises and Muscle Building
While weight loss has been a significant focus, I’m also keen on ensuring that I build muscle and tone my body as I lose fat. This week, I’ve started incorporating specific toning exercises into my routine. It’s been an exciting addition that not only helps in sculpting my body but also boosts my metabolism, which is a win-win!
Here are two toning exercises that I’ve added to my routine:
- Squats
Squats are a powerhouse exercise for toning the lower body. They target the quads, hamstrings, glutes, and even the core. I’ve been doing three sets of 15-20 reps, and let me tell you, my legs and glutes feel the burn! Squats are great because they not only help in toning but also strengthen the muscles, improving overall stability and posture. - Push-Ups
Push-ups are fantastic for upper body toning, targeting the chest, shoulders, triceps, and even the core. I’ve started incorporating them into my routine, aiming for three sets of 10-15 reps. They’re challenging but incredibly effective in building upper body strength and muscle definition.
These exercises are simple yet effective, and I’m excited to see how they’ll shape my body in the coming weeks.
Thank you for following along with me on this journey. Stay tuned for more updates as I continue to work toward my goals. Here’s to a healthier, stronger future!
A Big Shoutout to My #FitFam
But here’s the best part of this whole journey—YOU! Yes, you, reading this blog post while probably sipping on something delicious. You’ve been with me every step of the way, cheering me on, offering tips, and sharing your own progress. You’ve made this journey not just bearable, but downright enjoyable. So from the bottom of my slightly-sore-from-all-that-walking heart, thank you! 🙏💖
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What are your thoughts about the Health Journey: Week 10 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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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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