HOW TO DO WEEKLY CHECK-INS

Every week (Saturday) you will be reminded to record the following Metrics:

1) BODYWEIGHT (kg)

Weigh yourself first thing in the morning wearing minimal clothing. Keep a note of what day and time it is, as you will be doing this at the same time each week.

– Make sure to position your bathroom scales on a flat, hard surface (Not on a carpet).

2) WAIST CIRCUMFERENCE (cm)

– Invest in a good quality measuring tape.

– Locate and place tape measure on the belly button.

– Take the tape measure around the back and ensure that it is parallel to the floor all the way around your torso.

– Take an average of 3 readings.

3) HIP CIRCUMFERENCE (cm)

– Locate the bony process (the sticky out bit) at the top of the hip bone and place the tape measure across the bone of both hips.

– Take the tape measure around the back ensuring it is parallel to the floor all the way around you.

– Take an average of 3 readings.

4) PROGRESS PHOTO’S

Progress pictures help you stay on track, monitor your progress effectively, and help you reach your fitness goals. Below are some tips to get the most out of your weekly progress photo uploads.

– Do not wear baggy clothing (Show some skin).

– Use a plain wall or background (No clutter).

– Take from 3 angles (Front, Back, Side).

– Use natural lighting (Avoid a dark lit room).

– Maintain a natural posture (Do not suck your belly in or flex your muscles).

– Mark positions on the floor (where to stand and where to position the camera) so that you replicate the same photo’s each time.

– Ask a friend / partner to take the photo’s if you do not have a tripod.