Baseline, mid-program, and post-program data helps you to assess how effective this program was for you. Don't forget to celebrate your positive health changes!

Instructions for measurements:

Baseline Photo

  1. Males should take pics wearing shorts or a swimsuit without a shirt. Women should wear a bikini or fitted gym shorts and a sports bra.
  2. Center your body in the frame and make sure you get your entire body. It may be helpful to get a friend to help you take the photos or use a tripod or the auto-timer on your camera.
  3. Stand in front of a blank, plain-colored wall, with lots of natural light. If it's too dark, the picture will be grainy.
  4. Take multiple photos. Take at least one from the front, back, and side. If you feel inspired, you can even flex or pose for one or two additional ones.

Weight

  1. Please weigh yourself at the same time of day and on the same scale for your baseline and post-program weights.
  2. Use a scale that has been calibrated or one that you know is accurate.
  3. Record your weight below.

Bioelectrical Impedance Analysis (BIA)

BIA uses a small electrical signal to measure body impedance. The signal is conducted through the water contained in your body. Lean muscle has significantly more water than fat tissue and allows the signal to pass easily and quickly. This measurement is then used to calculate a body fat percentage and lean muscle mass percentage. 

Things that can influence BIA and cause false readings: 

  • Strenuous exercise
  • Over or under-hydration
  • Recent food intake
  • Recent caffeine intake (the last 3 hours or so)
  • Heavy alcohol intake the night before (more than 1 drink female, 2 drinks male) 

To get a more accurate measurement please do the following: 

  • Empty bladder before measurement
  • Be hydrated, but not overly hydrated (in general, this is about 64 ounces daily - you can also monitor thirst (you should not be thirsty, urine color (should be light yellow to almost clear))
  • Avoid exercise and food for 3 hours prior to measurement
  • Avoid alcohol the night before the test
  • Avoid caffeine 3 hours before the test

Waist:Hip Ratio

  1. Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above your belly button. This is your waist circumference. Record below.
  2. Then measure the distance around the largest part of your hips — the widest part of your buttocks. This is your hip circumference. Record below.
  3. Calculate your WHR by dividing your waist circumference by your hip circumference. Record below.

Body Oxygen Level Test (B.O.L.T.)

  1. Take a normal, silent breath in through your nose
  2. Allow a normal, silent breath out through your nose
  3. Hold your nose with your fingers to prevent air from entering your lungs
  4. Count and record the number of seconds until you feel the first distinct desire to breathe in

Maximum Breathlessness Test (M.B.T.)

  1. Exhale normally through the nose
  2. Walk at a normal pace while holding the breath
  3. Count and record the maximum number of paces that you can hold your breath for

Shoulder Impingement Test

  1. Cross one arm over your opposite shoulder
  2. Ensure your palm remains down fully, connected to the shoulder throughout
  3. Raise your elbow as high as possible
  4. Record if there was any pain present, or a noticeable difference in your elbow height from left to right

Arm Raise Test

  1. Stand 6-8 inches away from a wall
  2. With unlocked knees, lean your back against the wall
  3. Ensure your back (lower, middle, upper) and head is touching the wall throughout
  4. With your arms fully straight, and by your side, raise your arms overhead in front of your body towards the wall
  5. Record wherever your arms hit their natural end range, while ensuring there is no movement from your spine off the wall, any bending of the elbows, or outward movement of the arms
  6. Take a photo of this point

Waiters Bow Test

  1. Stand tall with your spine neutral (a small arch in your lower back is considered "neutral spine")
  2. With your feet together, knees fully straight, begin shifting your hips back
  3. Continue shifting until you start to notice a change in your lower back posture (it begins to flatten)
    - Lightly pinch the area on the back in line with the belly button
    - Once you notice the skin pulling away, and the person's back begin to flatten or round, that is when the person being tested stops their movement
  4. Take a photo of where you stop

Ankle Dorsiflexion Test

  1. Begin in a half kneeling position, starting with the big toe of your lead foot 4" away from the wall, or one hand width
  2. With your heel maintaining contact with the floor at all times, glide your front knee forward as far as possible and record your end range between the wall and your knee
  3. As you glide the knee forward, note any change in foot arch height
  4. If you see a drop, stop the forward movement of your knee and record the distance between the wall and your knee

1 Minute Max Pushups

  1. Your hands should be placed slightly wider than shoulder­ width apart, with fingers pointing forward. Your feet should be together. Do not cross them.
  2. Starting from the up position (front leaning rest), lower your body until your upper arms are parallel to the ground in the down position. You will then return to the up position. In the up position your elbows must be extended, in order to count. This is one repetition.
  3. Resting should be done in the up (front leaning rest position). Both hands must remain in contact with the floor at all times.
  4. The total number of correct push­ups in one minute is recorded as the score.

Beep Test

  1. Place 2 markers 20 meters apart from one another
  2. Position yourself, at one of the markers
  3. Press the start button of the Beep Test Lite app
  4. Run 20 meters to the opposite marker, getting there before the next beep sounds
  5. Wait there until the beep sounds before running back to the other marker

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