OptiMum Health Measurement 6 period tracker How to take your tape measurements General tips - standardise the conditions under which you get measured Sounds technical but it simply means o choose a time when you are not going to get interrupted o always get measured at the same time, wearing the same clothes (or none) – first thing in the morning before breakfast and the day kicks off is a good time o use the same tape measure each time o if possible get measured on the same day of your cycle (e.g. the date your period starts or exactly 14 days after your period started) – our bodies change over the course of our menstrual cycle so this is a good point for consistency - Measure yourself in front of a mirror. This helps you check that the tape is positioned correctly and is level. If possible, have someone else do the measuring for you. - When taking measurements, stand tall with your muscles relaxed and your feet hip distance apart. - Apply constant pressure to the tape (so it doesn't sag) without pinching the skin. - Take photos! I know – sounds gruesome right? They provide a great record. As with your measurements, be consistent – same mirror, same lighting, same clothing. Take one from the front, one of your right hand side, one of your back (may need some help for that one). No-one other than you and whoever takes the photos need ever see them but they will chart your progress. Method Wrap the tape around the body part you’re measuring, checking in the mirror that it’s level. Wrap it round and measure from the 10cm mark. This way you get a decent overlap of tape, can hold it in position more accurately to get a better reading – just remember to deduct 10cm from your reading (that’s why the table is structured as it is) OptiMum Health Measurement 6 period tracker The measurements themselves: Body part What to measure Chest Ensure the tape passes around the chest, over your nipples Waist You will need to test where to take this reading – as it will allow for the fact that your shape can change. Measure around the body between below the height of the ribs and above the height of the hips. Note down your smallest measurement Abdomen Locate your belly button – place the tape around the body, making sure it passes over the belly button Hips/Buttocks Thigh Similar to measuring the waist, you’ll move the tape up and down but this time you are looking for the largest measurement (sorry girls!). The tape should go no higher than your hips and no lower than your bum fold (where buttock meets legs). Note down the largest measurement Measure around the largest part of your thigh Calf Measure around the largest part of your calf OptiMum Health Measurement 6 period tracker Date Day of cycle Chest Waist Abdomen Hips/Buttock Thigh Calf Weight _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _______ cm _______ cm _______ cm _______ cm _______ cm _______ cm _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _______ cm _______ cm _______ cm _______ cm _______ cm _______ cm _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _______ cm _______ cm _______ cm _______ cm _______ cm _______ cm _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _______ cm _______ cm _______ cm _______ cm _______ cm _______ cm _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _______ cm _______ cm _______ cm _______ cm _______ cm _______ cm _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _____-10 = _______ cm _______ cm _______ cm _______ cm _______ cm _______ cm OptiMum Health Measurement 6 period tracker