If you’re keen to keep track of your measurements during the 8-Week Squad Challenge, here’s some downloadable forms and a guide to help you do it. If you need any help, just sing out!
- Take your measurements before you start the challenge, then at the end of each week/7 day period after that.
- Try to measure on the same day of the week at the same time, and measure at the same point on the body. For example, chest (directly under the armpits), waist (at the navel), hips (the widest part), thigh (the tip of your middle finger when your arms are flat at your sides), biceps (measure halfway between the bony point at the top of your arm, and your elbow) and calf (the widest part).
- Weight has been purposely excluded from this tracksheet as there are other measuring stats that serve us better. It’s been proven time and again that even if weight loss is one of your goals, frequently monitoring yourself on the scales can – and often does – lead to negative emotions. Ever put in great effort with your workouts and nutrition to find your weight still the same? Or had a rough week and found your weight increased? How did it make you feel? This is what we’re trying to shift away from.
- Measurements and weight can be affected by a range of things including salt intake, hydration, foods that trigger bloating (esp. carbohydrate intake), digestive health, sleep patterns and hormonal changes. It’s never linear so bear it in mind that we’re looking for progression over time and not necessarily changes from week to week.