Fitness Zombie Weekly Update: Oct 5 – Oct 11, 2024

Overall, it was a solid week for this undead shuffler! Strength workouts took a bit of a hit due to some travel, but on the plus side, I fit in more evening walks, which were a much-needed mental break. I even swapped out my usual elliptical sessions for a couple of rowing machine workouts, which was a nice change of pace. The result? Sore muscles I hadn’t felt in a while—definitely a good kind of pain. My new Body Pod scale is still throwing me for a loop with its inconsistent readings. It feels like every other day the data aligns, but I’ll stick with it a bit longer. Visits to the chiropractor are still helping my back, and I’m feeling more limber every week.

Zombie Workouts:

This week I logged 2965 calories burned over 454 minutes of exercise. I got back into the groove with my evening walks and was able to squeeze in a total of six, well above my goal of three! My cardio sessions were solid, with the rowing machine making a welcome appearance for a couple of days due to travel, burning a total of 296.6 calories on one of those sessions. Strength training didn’t fare as well, but I still managed a few core and leg days.

• Positive: Hit six evening walks, well above my goal!
• Negative: Strength training consistency took a hit due to travel.
• Conclusion: A solid balance of cardio and walks, but I’ll aim for more strength workouts this coming week.

Zombie Body Stats:

The new Body Pod continues to be a little unpredictable day-to-day, but I still tracked progress. I lost 2 pounds and dropped 2.2 pounds of fat-free mass, while my muscle mass decreased slightly by 2 pounds. Visceral fat stayed the same, and I gained a little more subcutaneous fat. Not ideal, but I expected some fluctuation with the challenges the Body Pod is having.

• Positive: Lost 2 pounds overall, holding steady on visceral fat.
• Negative: Muscle mass dropped slightly, likely due to less consistent strength training.
• Conclusion: Time to refocus on strength training and keep an eye on these body stat fluctuations.

Calories, Yum!

My nutrition was on point this week, totaling 10,034 calories, with a solid balance of protein (643g), fat (603g), and fiber (203g). I hit my fiber intake goal 4 out of 7 days, which is a big win for this zombie! I also stuck to my reduced-carb approach, keeping things in check and feeling good about what I consumed.

• Positive: Hit my fiber goal 4 out of 7 days, with strong protein intake!
• Negative: A couple of days had lower fiber than ideal, something to work on.
• Conclusion: Nutrition is in a good spot, but I’ll aim to hit that fiber goal every day next week.

Zombie Heartbeats:

The heart rate data was relatively steady, with an average resting heart rate of 67 bpm. Variability remained stable, suggesting I handled stress well throughout the week, and my blood pressure averaged out at 117/74—still holding strong. Here’s the interesting part. My cardio workouts have really progressed. I’ve gone from struggling to get my heart rate up to now finding it tough to hit zone 3 or zone 4 consistently. While this shows improvement in my cardio efficiency, it means I must push even harder to hit my target zones. This progress feels great, but there’s still room to build more overall cardio strength.

• Positive: My cardio health is improving, and it’s harder to drive my heart rate up, which means more efficiency.
• Negative: I still need to push harder to reach those higher zones, and it’s been tough getting my heart rate solidly into zone 3 or 4.
• Conclusion: Keep challenging my cardio system—higher intensity, focused workouts to keep improving my overall cardio health.

Zombie Glucose Survival:

Glucose levels were pretty stable this week, though I had a dip on Oct 6 when it hit a low of 54 mg/dL. I rebounded quickly, and the rest of the week stayed between 89-116 mg/dL, keeping things under control. My average glucose for the week sat around 105 mg/dL—right in the range I want.

• Positive: Glucose stayed stable with no major spikes or drops after the dip on Oct 6.
• Negative: The Oct 6 low was a bit of a surprise.
• Conclusion: Keep glucose steady with consistent nutrition, and monitor for any unexpected dips.

Final Zombie Thoughts:

Travel threw a few curveballs my way, but overall, it was a strong week. The rowing machine was a fun addition, though I’ll be sore for a bit. Strength training needs a bit more consistency, but the evening walks were a welcomed return. The Body Pod continues to be a bit of a mystery, but I’m focused on the bigger picture—staying consistent with workouts, nutrition, and recovery. Here’s to another week of feeling undead and crushing those goals!

Here’s to another week of raising the bar on zombie fitness—let’s shuffle forward, stronger than ever!

Zombie Shuffle Goals:

• Strength Training: Aim for at least 4 sessions, especially after a light week.
• Evening Walks: Maintain at least three evening walks.
• Fiber: Hit my fiber goal of at least 30 grams on five out of seven days.
• Stretching: Continue with stretches after workouts, aiming for at least 3 stretch sessions this week.