Hello, wonderful people! It’s Lavanda Michelle here with an exhilarating update on my health journey! Drumroll, please… I’m thrilled to announce that I’ve shed a fabulous 43 pounds in just 11 weeks! Yup, you heard that right—I’m transforming like magic, and I’m feeling on top of the world!
But wait, there’s more! This isn’t the finish line; it’s just the exciting start of my next chapter. I’m now diving into muscle-building mode while continuing to melt those pounds away.
Stay tuned for a treasure trove of goodies coming your way—think mouth-watering high-protein shakes, game-changing workout routines, and all the behind-the-scenes tips that are fueling my journey. Your amazing support keeps me going, and I’m beyond excited to share every step of this adventure with you. Here’s to making progress and enjoying every moment of the ride!
Week 11: A Rollercoaster of Wins and Challenges!
Week 11 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 43 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 43 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 Walking has truly been a game-changer in my journey. What started as a simple daily habit has grown into an essential part of my routine. Not only has walking kept me active, but it’s also allowed me to soak in the beauty of nature, especially at Carolina Beach. This week, I’ve walked an incredible 138,505 steps, averaging 19,072 steps per day. Walking has become more than just exercise; it’s now a cherished part of my day that keeps me motivated and joyful.
Here’s a peek at my daily steps:
- Day 71 – August 10: 20,639 steps
- Day 72 – August 11: 27,897 steps
- Day 73 – August 12: 15,639 steps
- Day 74 – August 13: 28,434 steps
- Day 75 – August 14: 18,117 steps
- Day 76 – August 15: 12,962 steps
- Day 77 – August 16: 14,817 steps
This steady activity has been a huge boost to my weight loss, helping me build stamina and improve my cardiovascular health.
Strolls and Scenic Spots
When it comes to reaching my step goals, nothing beats a good trail adventure with my family and our dogs, Zeus and Zero. One of our go-to places has been Carolina Beach, where the stunning scenery and quality time together make every walk special. Here are a few trails that have become regulars in our routine:
- Sugarloaf Trail: This trail is perfect for anyone who loves birdwatching or just soaking in nature. It takes us through a mix of ecosystems, from coastal evergreen forests to tidal swamps, all the way to the impressive Sugarloaf Dune. The trail starts and ends at the marina parking area, with sandy paths that keep things interesting.
- Campground Trail: A peaceful path that crosses with the Sugarloaf Trail, this one is lined with longleaf pines and live oaks, making it a favorite for its tranquil vibes. We usually start from the campground loops or the visitor center, enjoying the sandy trail as we go.
- Swamp Trail: For something a bit different, we take the Swamp Trail, which connects to the Sugarloaf Trail and offers beautiful views of tidal swamps and brackish marshes. It’s a unique spot that adds a little extra to our walks, and it can be accessed from various points along our route.
Walking these trails with my hubby, three daughters, and our pups is about so much more than just counting steps—it’s about creating lasting memories and enjoying the outdoors together. Each trail has its own charm, making every walk feel like a new adventure.
Beyond the Scale: Celebrating Wins
While checking the scale is one way to see progress, this week’s victories off the scale have been equally thrilling. My overall health is taking leaps and bounds! For starters, I haven’t needed my rescue inhaler at all, marking a huge improvement in my breathing. It feels amazing to take deep breaths without any trouble!
Plus, my sleep has turned a corner. I’m waking up refreshed and ready to tackle the day, which has seriously boosted my energy levels. And guess what? My clothes are starting to fit so much better! There’s something so satisfying about slipping into outfits that used to feel tight but now hang perfectly.
Beyond these physical changes, my mind feels sharper and my mood is brighter. It’s incredible how getting healthier can also lift your spirits and clear your mind. This newfound clarity and positivity are making me feel more vibrant and joyful, proving that improving your physical health can have a wonderful impact on your overall happiness and mental well-being.
High-Protein Meals to Fuel Muscle Growth
To support my muscle-building goals, I’m enjoying a variety of high-protein meals that are both delicious and nourishing. Here are three of my favorites:
- Chicken and Spinach Stuffed Sweet Potatoes: This scrumptious dish pairs the natural sweetness of baked sweet potatoes with savory grilled chicken and sautéed spinach—a perfect, protein-packed meal.
- Turkey and Veggie Stuffed Peppers: Filled with lean ground turkey, quinoa, and a medley of veggies, these stuffed peppers are a great source of protein and fiber, making them ideal for a post-workout boost.
- Chicken and Avocado Salad: Quick and flavorful, this salad combines grilled chicken breast, fresh avocado, and mixed greens for a satisfying meal that supports muscle recovery and growth.
High-Protein Shakes for an Extra Boost
I’m also enjoying high-protein shakes that are perfect for a quick protein fix, especially after a workout:
- Berry Blast Protein Smoothie: Made with vanilla protein powder, mixed berries, Greek yogurt, and almond milk, this refreshing smoothie is packed with protein and antioxidants.
- Chocolate Peanut Butter Protein Shake: A delicious blend of chocolate protein powder, peanut butter, banana, and almond milk—creamy and satisfying with a protein punch.
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
As I gear up for Week 12, I’m excited to dive into toning exercises and continue enhancing my fitness routine. Moving forward, I’ll be transitioning to monthly updates to provide a more comprehensive overview of my progress and share even more tips, recipes, and inspiration. Stay tuned for the next update, dropping on Thursday, October 3, 2024!
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! 🙏💖
Join ME on Social Media:
What are your thoughts about the Health Journey: Week 11 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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