VIP Self Assessment

Before you begin on your Woman Incredible transformation journey 🙂 it’s important to take the time to do a self assessment of your current measurements & find out what level you’re at with exercise; so you can track your results!

Below you will find instructions on how to take your measurements & a video of exercises you can do to set yourself a benchmark.

how to measure yourself

As you are no doubt aware, measurements are far more telling than simply weighing in on the scales. If you choose to use scales I suggest no more than once a week, and ideally on the same scales at the same time of day.

By measuring yourself once a week, as well as using a certain pair of jeans/skirt/dress as a guide, you will have a more relevant insight into how your body is changing, and you won’t find yourself frustrated by numbers when your body composition (ratio of fat to muscle) could be changing and therefore causing the scales to stick.

I suggest using measuring the following areas. For all measurements, hold the tape firm but not so that you pinch skin.

  • Chest: measure at nipple line, ensure tape remains even around back.
  • Waist: at belly button
  • Hips: at largest point around your bum
  • Thighs: measure at the point where your index finger ends when you stand with your arms straight by your sides

That’s it! Simple.

Be sure to fill in your measurements weekly to keep track of where you are at – it’s a great way to keep accountable as well as ‘real’ about your progress.

Self Assessment Workout (Gym)

The purpose of the self assessment workout is so you have something you can compare with every month; to gain an overview of your improvements in fitness and strength. 🙂

Self Assessment Workout:

  • Full range squats with weight

Beginner: 20kg

Conditioned: 30-40kg

Take note of the weight you are able to squat for 10-12 reps.

  • Assisted chin up

Choose a weight where you can complete the chin up.

  • Chest press

Beginner: 10kg

Conditioned: 20-30kg

  • Kettlebell swings

Beginner: 8kg

Conditioned: 16-24kg

  • 400m sprint
  • Jacknives on swiss ball

With the remainder of these exercises (other than the squat), the purpose is to see how many reps you can do in one minute and to track this so you can see your improvement from month to month.

Self Assessment Video (At Home)

  • Kettlebell Swings 
Maximum for one minute
Beginner 8kg
Conditioned 16-24kg
  • Push ups, max for 1 min 
Maximum for one minute
Choose knees or toes
Beginner knees
Conditioned toes
  • Jumping squats
Full depth
Maximum for one minute
Body weight
  • Turkish get ups 
With or without weight
Alternate sides
Maximum one minute
Weight between 0-6kg
  • Bridge brace
Maximum time you can do
No weight

With the at home workout, if you don’t have a kettlebell, you can substitute a dumbbell in its place.  If you don’t have a dumbbell, you can get creative & choose a household item. 🙂

Life is Now. Press Play.

"Kat Eden Australia's Female Fat Loss Queen"