Take Photos: Take your “before” photos in shorts and a sports bra, swimsuit, or shorts and a tight-fitting shirt. You will use the same outfit to take your “after” photos.
Weigh Yourself: Weigh yourself ONLY ONCE per week: Sunday morning upon waking, before eating or drinking, and after using the bathroom. Note your weight each week using your fitness tracker app or jotting it down in a notebook.
Take Measurements: Take measurements of your biceps, waist, hips, chest, and thighs before you start, and then once again at the end of our seven weeks together. Again, note your measurements using your fitness tracker app or jotting them down.
Schedule Wellness: If it has been six months or more since your last general wellness visit, call your doctor’s office and schedule an annual check-up.
You want current information on all your vital signs: blood pressure, heart rate, respiration rate, temperature, and to make sure there are no other issues that could affect your ability to exercise or adopt a new way of eating (i.e. broken bones, diagnosis of Type 1 Diabetes, pregnancy). A blood panel is typically not part of a general wellness visit, however, if it is within your budget, it would be helpful to order a full blood panel to check your cholesterol, thyroid, blood cell counts, vitamin and mineral levels. This information serves as a test of where you are, and an invitation to do a big happy dance when you have everything re-checked the following year to see how much healthier your body has become!
Learn MFP: Download the fitness tracker app Cronometer. Play around with the app by entering different food items and exercise in the Diary. Look at the Nutrients and Macros once you’ve entered your foods. This is all information that you will be posting to our group each day.