measuring tape

Personal WELLnalysis Self-Evaluation Part 2 – Measurements.

• The instructions for taking your own measurements are below. 

• Pay close attention and be as accurate as possible. 

• If you have someone available to assist you with these measurements, it could make the process a bit easier.



Watch the tutorial above or scroll past the measurements form for written instructions and a few tips on how to accurately complete your Self-Measurements.

Your Name (required)

Your Email (required)

Progress Photos -
Starting Weight:
Current Weight:
Goal Weight:
Starting Body Fat % (If known):
Current Fitness Level:
Right Arm -
Left Arm -
Chest:
Waist:
Stomach:
Hips:
Right Thigh -
Left Thigh -
Right Calf -
Left Calf -


Taking Measurements and Weighing:

  • ALL measurements should be taken with a standard measuring tape with values recorded in inches.
  • The tape should be snug but not so much so that your skin is folding over the tape.
  • Females and males do have slightly different measurement sites in certain areas. These areas are detailed below.
  • This process should be repeated every 4-6 weeks to measure the success of your efforts.
  • When taking your weight, make a note of what you are wearing and the time of day. Each time you weigh yourself, this effort should be repeated to create a more accurate comparison.

Measurement sites:

Arms

Around the midpoint of the upper arm, between the elbow and shoulder – Right and Left sides.

Chest –

  • Women: Raise arms and extend tape around the torso just above the breast and under the arms to cross the shoulder blades. Drop arms prior to recording your measurements.

  • Men: Raise arms and extend tape around the torso, at the nipple line of your chest, under the armpits and across the shoulder blades. Drop arms prior to recording your measurements.

Waist

  • Women: around the mid-section at the narrowest part of the waist.

  • Men: around the torso just above the hips (where your pants naturally sit).

Stomach

  • Women: around the torso approximately 1 inch above the navel.

  • Men: around the torso at the navel.

Hips

At the maximum width of your hips (around the butt) with your feet together.

Thighs

Midpoint between hip bone and knee – Right and Left sides.

Calves –

Midpoint of calf, between knee and ankle – Right and Left sides.


Final notes:

  • We highly recommend that you take a couple of progress photos, one from the side and one from the front.
  • We know this can be uncomfortable for most people, but it does serve as a great way to measure your success.
  • As you move forward, you’ll want to take progress pictures every 4-6 weeks for comparison.
  • If you have any questions or concerns regarding these Personal WELLnalysis Self-Evaluation Measurements, please contact us and let us know.