NEM Progress Chart
Progress is made, where progress is measured! It’s important to note that progress is NOT just what’s on the scale. It’s also how you feel, how your clothes fit, how your stress levels change! When you only focus on the scale you will be vulnerable to disappointment, why? Because the scale isn’t the only way to measure progress!
Muscle occupies less space than fat, which is why people who sometimes appear larger could weigh less than someone who appears smaller. Weird I know!
I often say that in order to see a full transformation, you have to undergo at least 12 weeks of intentional action. If you want to get stronger, run faster (or longer), become more flexible, wear an old pair of jeans or compete in a race, you must be very intentional about your exercise, food intake, sleep patterns and stress levels for the next twelve weeks! Keep in mind that you will be VERY motivated in the beginning, but most people get distracted with daily life around Week 3-9 so make sure you have an accountability partner to keep you focused!
This progress chart was created so that you can measure what is happening internally and externally. You will need tools such as a scale, measuring tape, body fat calipers, blood sugar test and a sit-a-reach box (you can also make a homemade one). The more technical you want to be, the more these tests will matter, but if you are not pre-diabetic or have Diabetes, then the blood sugar test will not be really necessary.
Weight: The best time to weigh yourself is whatever time you can be most consistent. For most people, the morning is the most optimal time to weigh yourself because you will notice that as the day moves forward, you will weigh more due to liquids, food and waste.
BMI (body mass index): This is a very popular chart mostly used by physicians to indicate your health. This chart measures your height to weight ratio. For the most part, unless you are a bodybuilder/athlete, where you have excessive muscle, this measurement can be generally accurate in indicating one’s health level. You can find your BMI HERE.
Body Fat %: To get an accurate body fat measurement go to a local gym and ask for a free body fat assessment via calipers or hydrostatic underwater weighing. The higher your body fat percentage the more susceptible you will be for many health related issues. A healthy range can be anywhere between 21%-32% (the lower end for athletic women).
Waist-To-Hip Ratio: Take a measuring take and measure the smallest part of your waist and the widest part of your hip. Divide your waist circumference with your hip circumference and you will get your WHR. The larger the gap between your waist and hip, the less susceptible you will be to serious health issues. A healthy WHR is 0.85 or less for women.
Resting Heart Rate: Immediately, before getting out of bed – grab your timer and count how many times your heart beats per minute. Your resting heart rate indicates how hard your heart is working in a rested state. The higher your heart rate, the higher your chances for heart attacks and strokes. It should measure 60-100 bpm…however a well trained athlete could be 40 bpm.
Blood Pressure: Your blood pressure is an indication of how efficiently your blood is moving through your body. The higher your blood pressure, the harder your heart is working. Usually a pharmacy or doctor’s office will have a blood pressure machine available. We suggest you visit either so you get a starting indication of how well your heart is doing. A normal blood pressure is 120/80.
Blood Sugar: Lowering your blood sugar (glucose) is important for various reasons. Firstly, it will help manage long term health issues caused by continuously high glucose levels, particularly Diabetes, kidney failure, eye issues, etc. Secondly, glucose is used as a source for fuel in your body. Too much fuel/sugar can cause weight gain which leads to other health issues. To measure your blood sugar levels you need a glucose meter. Normal blood sugar levels are below 100mg/dL fasted and below 140mg/dL a couple hours after eating.
Flexibility: The most popular way to test your flexibility is via sit-and-reach box. However, if you do not have access to a box, you can either sit in a pike position and stretch forward (and take a pic) or you can measure how many inches your fingers are away from reaching your toes. Do not bend the knees.
Mile: Run as fast as you can! You can use a treadmill or your fitness monitor. Keep in mind there are many free apps (like Map My Run and Nike) that offer free run tracking.
Step Test: Find a step and use the same one every time! Measure how many steps you can complete (both feet up and down) for one minute).
Max Pushups: You can complete these on your knees or without. If you do it on your knees, make sure your back is neutral and your hips are not leaning too far back (like your butt is sticking out). BTW, if you can only get one, one is good enough!
Plank Hold: How long can you hold a plank? Make sure your back is neutral, your hips are squared and your belly button is tucked in.