SIMPLE DECISIONS

BIG TRANSFORMATIONS

Track Your Progress

Tracking your progress at least once a week will help you understand what’s working and will help you build healthier habits!

Measurements:

When to measure:

  • Weigh yourself at the same time each week.

  • Measure right after waking up, using the restroom, and before eating or drinking.

  • Wear the same tight or minimal clothing for accuracy.

Measure the following areas:

  • Arms: Around the fullest part of each upper arm. Tape halfway between the elbow and shoulder.

  • Waist: Above your belly button, around your natural waistline. Run the tape across the belly button.

  • Chest: Line the tape up around at the largest part of the chest.

  • Hips: Around the widest part of your hips. Line up the tape at the largest part of hips and glutes.

  • Thighs: Around the fullest part of each thigh. 6 inches from the kneecap, be sure the tape is Snug but not too tight.

  • Calf: Measure at the largest part of the calf.

  • Measure any other areas important to you!

Keep the tape snug but not tight, and write down your measurements to the nearest 0.1 inch or centimeter. Stay consistent!

How to measure:

  • Use a flexible measuring tape and measure.

Progress Photos:

When taking photos by yourself, you may use the timer option on your camera OR set your camera to record video then you can take screenshots. Some simple rules to follow when taking your photos:

  • Same angle

  • Same distance

  • Same clothing

  • Same lighting (and location if possible)

  • Same time of day

Tips For Photos:

  • Place your camera on a flat surface or tripod for a straight-on angle.

  • Use a “landmark” to stand in the same spot each time.

  • Wear the same clothing for a clear, unbiased comparison, and to see how your fit changes over time.

Journaling helps you track your transformation and reflect on how far you’ve come. Here are some prompts to get you started:

  • How did you feel physically and emotionally this week?

  • Have you noticed any changes in food cravings or thoughts about food?

  • Have your eating habits changed?

  • Did you notice any changes in energy, mood, or overall well-being?

  • Any challenges or successes you want to highlight?

Journal Entries: 

Don’t forget to take before pictures and measurements. Measurements are key!! We are seeing INCHES lost so don’t rely just on the scale to track your progress.

Please reach out with any questions!!

Thank you for putting your trust in me and for prioritizing your health!