GET YOUR GLOW CHALLENGE MEASUREMENTS AND TRACKING

GET YOUR GLOW CHALLENGE
MEASUREMENTS AND TRACKING
BODY MEASUREMENTS AND TRACKING
I.
BODY MEASUREMENTS
The measurements are marked on the body’s above for you to
document below. Throughout the next 8 weeks, take some
measurements along the way to track your progress, a minimum of 3
times.
II.
TRACKING (*NOT MANDATORY)
I also highly recommend you get a scale that can measure your body
fat %, Muscle %, etc. I use a basic Beurer Model X52 found at your
local home furnishing store or online. This allows you to really assess
where you are at and track your progress. You can also have this done
with your naturopathic doctor.
MY BODY FAT %: ___________
Your Body Mass Index uses your weight in relation to your height to
give you a guideline if you are considered underweight or overweight. It
can be calculated using the following formula:
BMI =weight (lbs)x703/(height (in))2
Or you can also use online programs to enter in your information:
http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
MY BMI: ___________
Your Waist to Hip Ratio can be calculated simply by looking at your
measurements from above and dividing your waist measurement by
your hip measurement, or you can just enter them into an online
calculator like this one:
http://www.bmi-calculator.net/waist-to-hip-ratio-calculator/
MY WAIST/HIP RATIO: ____________
Your Basic Metabolic Rate is a number that is calculated by looking at
what calories your body expends in just a resting state based on your
height, weight, sex and age. This number can be calculated by going
here:
http://www.bmi-calculator.net/bmr-calculator/
MY Basal Metabolic Rate (BMR): ____________
This number is then typically multiplied by 1.55 for Active people (which
you will be during the challenge) and if looking to lose weight subtracted
by 500 to give your caloric requirements. If looking to lose weight take
BMRx1.55 and subtract 500 = __________ *Daily Caloric
Recommendation.
*This number is not critical during the challenge. It is not required that
you calorie count during the challenge and is mainly used for guidance
purposes only.
III.
BEFORE PICS
One of the best ways to document change is with a photograph! If you
are looking for a physical transformation – be sure to take some
pictures. Wear tight fitting clothing and take the pictures from a location
that you can use again for the after shots. Know your exact distance
from the picture to subject (you!) Take one from the front, the side and
from behind. 3 shots. When you are complete with the challenge you
will take your after shots and submit them to me to showcase your
change!