1. Do The Physical Fitness Assessment

Download your tracking sheet, and then open the toggles below for instructions.

You’ll then want to submit your results below, so you can track your progress at the end of Week 2.

So the easiest way to do this is to use an app like this one for Iphone or this one for Android.

Otherwise, follow the directions in the video above!

Push ups are going to test the strength and endurance of your upper body.

  1. Do as many pushups as you can without stopping! You can “rest” in high plank but as soon as you come into downward dog, you are done and you write that number down. Do any variation of push ups that is right for you! Check out the proper form and variations here:

Start your timer on your phone and come into a wall sit! Hold as long as you can and then mark your time when you can’t hold any longer. We are testing the strength and endurance of your lower body here!

Ok, now it’s time to test your core! Start your timer again and come into the version of a plank that is right for you and doesn’t hurt your back. Hold as long as you can and remember to breathe and SMILE because this is one area that is going to get a hellaofalot stronger in a few weeks! 🙂

Ok you’ve done the hard parts!

Now I’d like you to

1. Take a ‘Before’ picture.

Now I know. You might not be delighted about the thought of taking a picture in your undies right now. I get it. But I SWEAR to you – there have been many a Transformer that would give anything to have a good ‘before’ picture so they can match up their incredible results with a visual. You certainly don’t have to share it if you don’t want to but I promise you will be glad you took it.

2. Do Your Measurements

You’ll notice in your assessment sheet that I want you to measure your body girths. You might be tempted to skip this but if body      composition changes are part of your goals, measurements are BY FAR the best way to keep  track of whether you are on the right path. If you rely on the scale, you might get wonky information and it can throw you off. My client Katherine went through an unbelievable Transformation:

…But her scale only registered 2.5lbs difference – which could have been a bit de-motivating if her pants weren’t falling off 🙂  So measure and you’ll get the real data!

3. Take a moment to measure the important stuff.

I’m talking about your energy, the way you feel about your body and yourself and your ability to eat in a way that makes you feel good.

…Because at the end of the day, what we want is to FEEL GOOD. 🙂

2. Take a Before Pic and Grab Your Measurements

Sometimes your progress will be more visual, than on the scale. Take the opportunity right now to take a “before” pic, and record your measurements. You can also use our Before/After posters then use them to timestamp your pics if you like.

3. Take a moment to measure the important stuff!

At the end of the day, the whole point of this is to Feel Good. Take a moment to rate how you feel on a scale of 1-10 (10 being best) on important things like how happy you are with your body, how much energy you have and how skilled you feel at eating in a way that makes you feel good. This might be the most interesting data you collect 🙂