Fitness Zombie Weekly Update: Sept 27 – Oct 4, 2024

It was a solid week overall—plenty of shuffling and more strength training than usual, which feels like a win. However, the trade-off was fewer evening walks, and I have to admit, I do miss them. The post-dinner strolls help clear my decaying brain, but strength training has really kept me feeling like a more agile, undead version of myself. Evening meditations are still doing wonders for my sleep quality, and the added flexibility is definitely helping, especially when my core strength is getting tested with these workouts.

Zombie Workouts:

This week, I tackled a variety of exercises, hitting 4567 calories burned and 644 total minutes of activity. The elliptical remains my go-to, with 382 minutes logged across 15 sessions, burning 3109 calories. I kept up with core and strength training, logging 160 calories for arms and shoulders, and 409 calories through five core sessions. Glutes and legs got some love too with a 20-minute session burning 160 calories. I stretched more often—four sessions for 404 calories and 75 minutes. Logged 47,841 steps for the week.

• Positive: More consistent strength workouts, especially arms and core.
• Negative: Missed some evening walks due to strength focus.
• Conclusion: Need to continue to balance strength and cardio—both are crucial for keeping my zombie shuffle smooth.

Zombie Body Stats:

Here’s where things got a little tricky—thanks to my new Body Pod. Let’s just say, it’s not as consistent as my old scale, and I’m still trying to make sense of the daily fluctuations. But for the week, I lost 2.1 pounds, reduced fat mass by 6.8 pounds, and surprisingly gained 4.2 pounds of muscle. The chiropractor must be doing wonders because I feel stronger and a bit more limber. Visceral fat went down by 1 pound, and I shaved off 6.2 pounds of subcutaneous fat. Metabolic age? Down by 1 year—not bad for the living dead.

• Positive: Lost 6.8 lbs of fat mass this week!
• Negative: The new scale is less consistent, making it harder to track daily progress reliably.
• Conclusion: I’ll give the new scale more time, but I may need to adjust my expectations around daily fluctuations.

Calories, Yum!

Let’s not talk too much about food, but here’s the thing: with a total intake of 10,496 calories, this undead appetite is still on track. The meals leaned heavily on lunch, where I consumed 3665 calories, followed by dinner at 2814 calories. Breakfast wasn’t neglected either, contributing 2129 calories. Snacks added a cool 1887 calories to the mix. My macronutrient breakdown for the week was 692 grams of carbohydrates, 621 grams of fat, and 618 grams of protein, with 162 grams of fiber.

• Positive: Caloric intake was controlled well, creating a good deficit for fat loss. Protein intake was strong at 618g, helping me power through workouts.
• Negative: Fiber intake was lower than ideal, particularly on a few days.
• Conclusion: Focus on increasing fiber through food choices and maybe some evening snacks.

Zombie Heartbeats:

Heart rate data was relatively steady, with an average resting rate of 66 beats per minute for the week. I had a high of 158 bpm on Oct 4, from an intense cardio session, and a low of 36 bpm on Oct 3. My variability peaked at 39 ms on Sept 28, but it averaged around 28 ms for most of the week, suggesting I’m handling stress better, thanks to the meditation sessions. Blood pressure held steady, with daily averages around 115/73, which I’m continually grateful for, considering where it used to be.

• Positive: Average heart rate increased slightly due to more intense cardio sessions, which shows progress.
• Negative: Resting heart rate was slightly elevated, possibly due to overall workout intensity.
• Conclusion: Intensity is good, but I’ll keep monitoring for signs of overtraining.

Zombie Glucose Survival:

Managing my blood sugar continues to be a challenge, but the numbers weren’t too wild this week. My average daily glucose ranged from 101 to 119 mg/dL, with a few spikes but nothing too concerning. On Oct 2, I peaked at 172 mg/dL but quickly returned to normal, with most of the week staying between 103-105 mg/dL.

• Positive: Glucose levels stayed mostly stable, with no drastic highs or lows.
• Negative: I did notice a slight rise in glucose on higher calorie intake days.
• Conclusion: Glucose control is consistent, but keeping calories in check also helps with glucose stability.

Final Zombie Thoughts:

The week felt balanced in the sense that I maintained consistent strength workouts and continued to work on my mobility with stretches. While I missed some evening walks, I’m pleased with the progress made in strength and flexibility. The new scale is still a mystery I’m trying to solve, but the overall trends—better sleep, consistent glucose levels, and improved body composition—make me feel like this zombie is on the right track to avoiding the shuffle stumble for good.

Here’s to another week of raising the bar on zombie fitness!

Zombie Shuffle Goals: Strength, Cardio, and Fiber Fuel

This week, I’m focusing on balancing strength and cardio better—aiming for at least three evening walks to clear my zombie brain and keep the shuffle smooth. I’ll also work on boosting my fiber intake to 30-35 grams a day, making sure I stay fueled for those undead gains. Time to keep the energy up, make steady progress, and avoid the shuffle stumble!