Weigh in and measurements-
These need to be done every Monday morning. Straight after you get up and have been to the toilet. Get on the scales and record your weight. Please use the same scales each time you weigh in.

How to effectively take your body measurements
Each time you take your body measurements, it is crucial to use the same measuring tape and place it in the same position on each body part. Using a different measuring tape or positioning the measuring tape differently on each body part may show incorrect results.
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Arms - Extend the upper arm. Wrap the tape measure around the bicep halfway between the armpit and the fold of the elbow.
Relax the arm down by your side in a natural state and record your measurement.

Chest - Wrap the tape directly across your nipples.

Waist - Measure at your natural waist, which is approximately straight across your belly button. 

Hips - Start at hip level (right above pubic bone) on one side. Then capture the middle of the glutes before wrapping around to the opposite side. Be sure that the tape measure is also capturing the widest part of the hips.

Thigh - Measure up from the knee to the widest point of the thigh. Write down length from knee to measurement point. Then wrap tape around the leg.

Waist to Hip Ratio
The waist-to-hip ratio is a quick, easy method to estimate body composition and describe body Proportions.
It is a common measure that reflects the degree of abdominal obesity a person exhibits. This is a number that is important to determine a person’s risk factors to certain developing obesity related diseases like diabetes and heart disease.
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GUIDELINES FOR MEN - < .90
GUIDELINES FOR WOMEN - < .80

Waist measurement divided by Hip measurement = ________WHR.