Fitness Zombie Weekly Update: Oct 12 – Oct 18, 2024

This week had its challenges, with missed workouts and inconsistent cardio. However, I still managed to hit my walking goal, and I’m happy about the progress on the scale. While there were some setbacks, including muscle loss and lack of stretching, I remain determined to get back on track next week with more balanced efforts.

Zombie Workouts:

This week, I was trying hard to wrap up both exercises and meals two hours before bedtime, which means I need to finish everything by 7pm. Getting off work at 5pm makes it really difficult to fit in everything I’m trying to do, while also meeting domestic responsibilities. I felt more like a sluggish zombie than an active one. I missed a few workouts, and cardio sessions didn’t happen as often as they should. I only got two strength training sessions in, which is half my goal, and didn’t stretch at all. Walking was the only bright spot—I met my goal of three walks. Overall, the undead was definitely dragging its feet.

• Positive: I met my walking goal, with three solid walking sessions. It wasn’t a total loss, and even though cardio wasn’t consistent, I still managed to get moving when I could. At least I wasn’t completely glued to the couch!
• Negative: I completely missed my strength training goal of four sessions—only did two. And zero stretching. Zilch. I really felt how work, personal commitments, and housework derailed my routine. This fitness zombie was more “running errands” than “running laps,” and even errands left me with zombie legs.”
• Conclusion: It wasn’t my best week for workouts, but hey, zombies don’t quit! I’m disappointed, sure, but I’m not letting it get to me. Next week, I’ll aim to bounce back with more focused cardio, strength, and definitely stretching. No more excuses!

Zombie Body Stats:

Despite sluggish workouts, I hit my weight loss goal ahead of schedule—208.8 pounds, under my 210-pound target for the end of October! Next stop: 200 pounds by year-end. Even a zombie can celebrate a win, as long as the scales don’t lie! My body fat percentage stayed the same, but I lost muscle, which isn’t ideal. The new scale isn’t as consistent as the old one, but I’m tracking the trends.

• Positive: I hit my weight goal early, and my metabolic age dropped by seven years. Feeling younger than ever!
• Negative: Lost 2.2 pounds of muscle—not good. I need to get back on the protein and strength-training train to build it back up.
• Conclusion: Pumped about hitting my weight goal, but I need to avoid losing muscle. Time to balance fat loss with muscle gains—no weak zombies here!

Calories, Yum!

Diet-wise, things were in control. Carbs stayed in check, and I hit my fiber goal four days (aiming for five). Protein was lacking—need to increase it to rebuild muscle. On the plus side, my blood sugar stayed stable, with no wild swings. This zombie managed to keep cravings under control—no brains on the menu this week!

• Positive: Carb intake was controlled, and I managed consistency overall. Four days of hitting my fiber goal, and no major blood sugar spikes.
• Negative: Still need more protein, and I missed my fiber goal on three days. Better meal planning is needed.
• Conclusion: Doing well with carbs and fiber, but I need more protein to keep my gains. Time to tweak the meal plan!

Zombie Heartbeats:

My heart was ticking along well, even if my cardio efforts didn’t push it much. I stayed in my target zones for the activity I did, and my resting heart rate was stable—a good sign. Even a zombie needs a healthy heart to keep shuffling!

• Positive: Heart rate stayed stable, and my activity HR hit the right zones without feeling overly fatigued.
• Negative: With fewer cardio sessions, I didn’t spend enough time in the higher heart rate zones. Need to work on that next week.
• Conclusion: Even with fewer workouts, my heart rate stayed steady. Next week, more cardio to give my zombie heart a proper workout!

Zombie Glucose Survival:

Blood sugar was consistent, with only minor fluctuations. Stress and meal timing can affect glucose, but overall, things stayed manageable. The low of 55 mg/dL on the 13th is a concern, as anything below 70 mg/dL needs careful attention. The low sugar level was a bigger concern—gotta make sure I don’t crash and turn into a sluggish zombie.

• Positive: Glucose levels stayed mostly in a healthy range. Managing carbs helped maintain stability.
• Negative: The low of 55 mg/dL was more concerning, as anything below 70 mg/dL is problematic. I need to keep an eye on this to avoid zombie crashes.
• Conclusion: Blood glucose is solid, and I’m happy with the consistency. Keeping carbs in check and managing stress will keep me moving in the right direction—no zombie sugar crashes here!

Final Zombie Thoughts:

This week had ups and downs, but the Fitness Zombie is still moving! Workouts weren’t great, and I’ve got muscle to rebuild, but I’m motivated by my progress on the scale and heart health. With more focus on protein, strength, and consistency, I’ll crush my goals soon. This zombie may stumble, but I’ll keep crawling towards my goals!

Not my best week, but zombies don’t quit! I’m aiming to bounce back next week with more focused cardio, strength, and stretching. No more excuses!

Onward to the next week—no zombie burnout here!

Zombie Shuffle Goals:

• Strength Training: Complete four sessions to rebuild lost muscle.
• Stretching Exercises: Incorporate at least three times to improve flexibility.
• Protein Intake: Increase to support muscle recovery and growth.
• Cardio: Maintain consistent sessions to hit higher heart rate zones.
• Fiber Intake: Meet the fiber goal (30g) on at least five days.