Assessment
Planning a journey without a map is like building a house without drawings
Step 1
BMI Calculator
know your ideal body weight
What is BMI?
The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.
Step 2
TDEE Calculator
Total Daily Energy Expenditure
What is TDEE?
It’s Total Daily Energy Expenditure. It’s an estimate of your average daily energy use from resting metabolism, digestion, activity and exercise.
Step 3
body measurements
how to measure yourself properly
Before Your Measure
- Wear fitted clothing or no clothing.
- Stand with feet together and body relaxed for all measurements.
- Use a flexible, inelastic tape measure.
- Record your measurements and don't record again for another 4-6 weeks.
- Work on your new lifestyle schedule
Measure the length of your right arm. Hold your right arm out at shoulder height. Measure from the top of your shoulder to the elbow. Find the midpoint and measure the circumference of your arm.
Measuring the waist. Here we are looking for the most narrow part of the trunk. Right hand on right hip and lean to the right side. Find the crease on the side of the body, mark it and then stand upright.
Hips are the widest part of your buttocks. Find the meatiest part and measure.
From the crease you found, measure the circumference of your torso in an upright position.
Measure the length of your right leg. Place your right foot on a stable surface that allows your knee to line up with the hip, creating a 90 degree angle in the knee and hip. Find the midpoint.
From the midpoint, measure the circumference of your right thigh.
How to take your measurement
All your measurements will be on the right side of your body, taking at least 4 measurements. Remember to keep your tape parallel and taught. Recruit the help of a friend if needed.
Step 4
fitness test
Nothing moves until you do
How to Take Your Measurements
This home fitness test is designed for healthy adult women to measure progress.
1. upper body strength test
Place your knees on the floor, position the hands below the shoulders and cross your feet. Start bending the elbows until your chest almost touches the floor and then push back to the starting position. Do as many knee push ups as you can in 1 minute, and then use the chart below to find out how you rate.
2. core strength test (Abs & Trunk)
Get into a push up position, with your elbows under your shoulders and your feet hip width apart. Bend your elbows and rest your weight on your forearms and on your toes, while keeping your body in a straight line. Hold for as long as possible.
3. Lower Body strength test
Imagine you are sitting on a chair, stick your butt out, Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees. Press your heels into the floor to return to the initial position. Do as many bodyweight squats as you can in 1 minute. Use a chair if your have never done a squat before.
4. Aerobic Endurance Test
Place a box or a step in front of you and step onto the box with your left foot followed by the right. Step down and then step back up, this time starting with your right foot. Keep alternating feet for 3 minutes and maintain a steady pace. Once the time is up, immediately take your pulse for one minute.
5. Flexibility Test
Place a box on the floor with a ruler on top and sit with your legs extended and your feet flexed. Press the soles of the feet against the box, place one hand on top of the other and then slowly reach forward without bending the knees. Measure how far you can reach, knowing that the edge of the box represents zero flexibility. This means that if you can’t reach the box your flexibility score will be negative, but if you go past the edge of the box the score will be positive.
