Overview
This past week has been both rewarding and challenging. My fitness journey continues to progress, with notable achievements and some unexpected obstacles. As we prepare for a big move, balancing personal goals and family life has tested my commitment, but I’m proud of the consistency I’ve maintained. Here’s a comprehensive review of my week, with details on body stats, workouts, mental health, and more. Learn more about our journey and mission!
Physical Progress and Achievements
Despite the time demands of packing and life’s other responsibilities, I was able to make significant strides in my health and fitness journey.
Weight and Body Stats
- Previous Week Average Weight: 236.4 lbs
- Current Week Average Weight: 232.6 lbs
- Body Fat Percentage: Dropped from 20.2% to 19.8%
- Muscle Mass: A slight decrease, from 178.9 lbs to 177 lbs
This drop in weight represents a 1.6% reduction, which I’m proud of. Even though I’ve lost a bit of muscle mass, I’m staying focused on the overall picture and my long-term goals.
Thoughts on Progress
Losing nearly 4 lbs this week felt like a major win. Although I’m aware that some muscle mass was sacrificed, the drop in body fat percentage indicates I’m heading in the right direction. This has boosted my confidence in sticking to my current regimen.
Walking Routine: Step Counts and Challenges
Walking is a central part of my fitness journey, but this week’s numbers were slightly lower due to some logistical issues.
Weekly Totals
- Total Steps: 111,236
- Total Miles: 48.6 miles
- Daily Average Steps: 15,891 steps/day
- Daily Average Miles: 6.9 miles/day
I wasn’t able to hit my usual numbers, but I still maintained a decent amount of movement throughout the week.
Challenges Faced with Walking
This drop was mainly due to two factors: a heavy focus on packing and issues with my desk treadmill. The motor on the treadmill malfunctioned, and this significantly impacted my ability to walk while working. Nonetheless, I tried to make up for it by taking more intentional walks outdoors, although packing consumed much of my time.
C2 Bike Nightly Cardio: Personal Bests and Progress
Cycling continues to be one of my favorite forms of cardio, and this week brought some exciting progress.
Weekly Performance Breakdown
- Total Time Spent: 7.6 hours
- Total Calories Burned: 5,000 calories
- Total Meters Covered: 182,651 meters
This translates to an average of 65.14 minutes/day, 714 calories/day, and 26,093 meters/day—strong numbers that show consistent progress.
Personal Best Achieved
A highlight this week was setting a personal best on Sunday with a wattage of 1.09 watts/kg. It’s these kinds of incremental improvements that motivate me to keep pushing, and I’m eager to surpass this number next week.
Weekly Workout Routine: Training and Improvement
Staying consistent with my workouts has been key to my progress. This week, I focused on aerobic exercises and gradually increasing the intensity.
Structured Workouts
This week, I maintained my routine of four workout days, focusing on AMRAP (As Many Reps As Possible) and EMOM (Every Minute On the Minute) training. This structure not only keeps me engaged but also allows me to track improvements from week to week.
Progress in Workout Performance
I’m proud to say that each session showed improvement. Some movements had increased loads, some workouts lasted longer, and I completed others in shorter times. These changes show that I’m successfully building strength and endurance. Saturday’s workout, in particular, felt great as I saw a notable improvement in my cadence, especially on the Rogue Echo Bike.
Nutrition and Diet Consistency: Staying on Track
My nutrition this week was as dialed in as ever. I stuck to my meal plans and didn’t deviate from my intermittent fasting routine.
Meal Routine and Caloric Intake
I’ve continued with my approach of two meals per day, consuming around 2,300 calories daily. The simplicity of my diet allows me to stay on track without much thought, and it has proven to be sustainable over time. Consider using a tool like MyFitnessPal for tracking your calorie intake.
Overcoming Temptations
Towards the end of the week, particularly on Friday and Saturday, I felt a slight urge to eat before bed. Instead of giving in to unhealthy options, I opted for a full pickle—a nearly zero-calorie snack that helped satisfy the craving. Small strategies like this make a huge difference in staying consistent.
Mindset and Mental Health: Managing Stress and Staying Focused
This week was emotionally taxing. Packing up the house for our upcoming move was overwhelming at times, but I tried to stay mindful of my mental health throughout the process.
Emotional Highs and Lows
There were moments where the stress of packing left me feeling discouraged, especially when the progress seemed slow. It’s easy to feel like wheels are spinning when you’re buried in tasks, and that took a toll on me. However, I made sure to step outside with Nala when these feelings crept up, which significantly boosted my mood.
Staying Intentional with Positivity
I’ve been practicing intentional positivity this week. Whenever I felt myself slipping into negative thoughts, I tried to counter them by acting opposite to how I felt. If I felt frustrated, I’d make an effort to be extra kind and patient. This practice, coupled with the positive feedback I’ve received from others, has kept me grounded and motivated.
Audience Engagement and Community Building
The online community continues to grow, and though interactions were light this week, I’m grateful for every comment and connection.
Interactions and Feedback
I received some comments on my TikToks and YouTube shorts this week. While none of the feedback was particularly in-depth, it’s great to see people engaging with the content. I look forward to fostering deeper connections with the audience over time.
Building Relationships Online
Each response matters, and I made sure to reply to everyone who commented on my content. My goal is to build a genuine relationship with my community, and these small interactions are a vital part of that journey.
Goals for Next Week: Staying Focused and Moving Forward
As I head into the next week, I have some specific goals in mind.
Fitness Goals
I plan to continue improving my training, especially focusing on beating my watts/kg record on the C2 bike. I also want to ensure that I walk more than I did this week, even if it means going outside more often.
Mental and Emotional Goals
I’ll also be focusing on maintaining a positive outlook, even when faced with obstacles like the ongoing packing process. The goal is to focus on the progress made, not the distance left to go.
Conclusion
Looking Forward to What’s Next
Reflecting on this week, I’m most proud of my ability to stay consistent despite life’s challenges. It feels good to be back on track and seeing progress in both my physical health and mindset. I’m excited to continue this journey and share more about my fitness progress, as well as the exciting plans for runDisney Springtime Surprise Challenge next April.
Join the Adventure!
Pawsitively Fit Adventures is more than just a blog—it’s a community. I invite you to join us on this journey, to share your stories, and to connect with others who share the same passions. Together, we can fuel our passions, embrace the journey, and Stay Pawsitive.
So, welcome! Let’s embark on this journey together—one paw, one rep, and one adventure at a time.
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Until Our Next Adventure,
“Fuel Your Passion, Embrace the Journey, and Stay Pawsitive!”
~Brannon & Nala Bear
