Week 1 Assessment

Week 1 Assessment Week: Let’s get started.

The Week 1 Assessment is going to be the hardest as you need to do a lot of record keeping and some self reflection.

What you need:

  • A 3 ring binder (8 1/2 ” x 11″ is best)
  • Measuring Tape
  • Scale
  • Honest attitude
  • Print off Intake Forms

Is this what you say?Step 1:  Record your starting weight.   Typically we will be weighing in on Monday, Wednesday and Saturday but this week weigh your self on Sunday.    Be honest and be consistent.  If you weigh yourself naked every morning then be naked and weigh yourself first thing in the morning, not after a cup of coffee and not with your clothes on.   Record the weight, include notations like date, time and  clothing, on  Intake Forms. 

Step 2:  Record your body measurements

Waist measurementThis can be an eye opening and shocking task but again be honest.  This is where you will most likely see your biggest improvements.  As we make lifestyle changes, which include exercise, you will start to see fat change into muscle – muscle takes up less volume than fat so the scale may not move but these numbers will.

Make notations to yourself where you’re taking the measurements – above/below birthmark; above/below tan line; at the fattest part; etc.):

  • ChestBody Measurements
  • Under chest
  • Rib cage
  • Skinny part of belly
  • Fattest part of belly
  • Hips
  • Arm – Left and Right
  • Thigh – Left and Right
  • Plus any other areas you think you will see improvements

Honestly record these measurements on the Intake Forms  If you are brave enough take before pictures of yourself. 

Step 3: Determine and record your long-term goal  – We will come back to this at the end of the week so leave room for changes and notations.  Be realistic.   You didi not gain 40 pounds in 6 months and you are not going to take off 40 pounds in 6 months.   A safe and sustainable weight loss is 1 pound per week.  I know it doesn’t sound like much but we are also planning on gaining muscle while losing fat so this is a realistic goal.    

Think about this: Is it a number on the scale you want or is it a look you want?  Are those size 2 jeans realistic?   Do you want your cholesterol to come down without medicine?   Do you want to be able to run with the kids and not loose your breath?Proof that exercise works

Step 4: Keep a detailed Food Diary* – Include the food, how it was prepared, the amount, and what time you ate. Intake Forms

Step 5: Keep a detailed Exercise Diary* – record all activity – how many times you took the stairs, any type of physical activity.   Intake Forms

Remember this is assessment week.    We are self reflecting – be honest; do not try to implement any changes this week.

Step 6: Weigh yourself on Monday – Wednesday – Saturday.   Remember to be honest: Record the weight, including date, time and any clothing

Week 1 is going to be a tough week of self reflection.  Don’t take it lightly.  Be honest and be accurate.   This will be the toughest week yet.   Go to it!   And remember: “I’m Possible

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