Before Measurements Form

Before you complete this form we suggest the following:

  1. Read the form from start to finish first so you are familiar with what is required.
  2. Plan your answers and record measurements on paper first before inputting them if you need to.
  3. A PC or iPad will be easier to complete the form on than a cellphone, if available to you.

Thanks! Let’s go!


  • (Please use the details that you used for your initial sign-up)

  • PLEASE NOTE: A max of only 3 Buddies per person thanks

    Your buddy needs to register for the challenge and submit their own information separately.

    If you are not doing the Buddy Challenge then simply skip this step.

    Recap on the Buddy Challenge by clicking here

    Click the block on the right to add a new row


  • Your partner needs to register for the challenge and submit their own information separately.

    If you are not doing the Couples Challenge then simply skip this step.

    Recap on the Couples Challenge by clicking here


  • HEAT


    These measurements are performed by yourself with the assistance of a willing friend, partner, or challenge buddy for accuracy.


    - Round to one decimal point when not a round number eg: 96.5

    - Round numbers do not require a decimal eg: 96

    - Only input the number and NOT metrics such as cm, kgs

  • (Wear a minimal amount of clothing for a realistic measurement. Please use a reliable scale, weigh yourself 3 times and enter the most common measurement or an average of the three for the most accurate results. MOST NB please make sure that this same scale will be available at the end of your 8-week challenge for your "after" measurements.)
  • (Lift up your arms, wrap the tape measure around your chest, just above the nipple, and then lower your arms. Ladies above the top of the breasts.)
  • (Either left or right, but be consistent and use the same one for your "after" measurements at the end of the challenge. Measure middle section of the bicep with the arm held out straight to your side, palm facing up and not flexed.)
  • (Across the belly-button and around.)
  • (Left or right, but be consistent and use the same one for your "after" measurements at the end of the challenge. Measure around the biggest area of your thigh.)
  • (Over and around the widest part of your bum.)
  • (On your belt-line.)
  • (This is not a compulsory requirement but for your personal benefit I encourage you to track your body fat % with the help of a professional or at a health club.)


  • Want to lose weight? Pack on muscle? Fit into an old pair of jeans? Lose centimetres off your tummy? Feel younger and have more energy?

    Whatever your goals are, try to make them as S.M.A.R.T. as possible.
    (Specific, Measurable, Achievable, Relevant, and Time-Based)

    We suggest that you set yourself a variety of goals that involve several different types of measurements.

    Relying on only one measurement of progress, such as the scale, is a recipe for disaster because progress is a complex process that often involves many small mental, physical, and emotional wins that add up to the end result. If you only ever look for the final result, you may miss all the other awesome things that you have been achieving.

    If you want some ideas, take a look at: 10 Measurements That Are Better Than The Scale.

    While coming up with these goals, spend some time thinking about what BEHAVIOURS are going to help you achieve these goals.

    You can set as many S.M.A.R.T. goals as you want, but you are still unlikely to achieve them unless you perform the daily actions required to achieve those goals.

    Use the list creator below to add 3 different goals that you want to achieve over the next 8 weeks.

    (Click the block / plus on the right to add a new row)


  • When asking you about your goals above, we mentioned behaviours.

    Now is the time for you to refine your strategy and figure out what it's going to take to achieve your goals.

    - What do you need to do daily? How many meals? How many steps? How many hours of sleep? How many visualisation sessions?

    - What do you need to do weekly? How many workouts? How many days off to rest and recover? How many hours of planning and preparing?

    - What do you need to do monthly? How many check-ins with buddies or team members? How many progress assessments?

    It's important to distinguish between what you need to do daily, weekly, and monthly.

    Why? We humans are champions at procrastinating and overestimating our ability to achieve something in a short amount of time.

    You only have to consider the typical high-school essay-writing experience to see what I mean. Last Minute Dot Com, am I right?

    DEADLINES (such as this 8 weeks) are important because they provide a sense of scope and urgency to our goals.

    However, we still have this problem of overestimating our ability to achieve something in a short amount of time.

    This is where a goal SCHEDULE comes into play.

    Instead of giving yourself a deadline to accomplish a particular goal by, you should choose a goal that is important to you and then set a schedule to work towards it consistently.

    Top performers very rarely focus on what their end performance is going to be like. Instead, they focus on continual and consistent practice of the things that will get them the best results possible (whatever those results are).

    Successful people practice things that are important to them on a consistent basis.

    - The best writers are at their keyboard at the same time every day.

    - The best weight lifters are in the gym the same number of days every week.

    - The best sales reps make the same number of minimum phone calls or emails every month.

    To them, it's not about how much they are lifting or writing or selling. It's about doing what they need to do regularly and consistently.

    That's why they are successful. It's not about being "all or nothing" but rather "always something".

    They have no days off. Sure, they might have scheduled rest days, but those are all part of the plan that they stick to.


    Get clear on what your starting strategy is. If it's simply "eat clean and train dirty" then you are going to be disappointed by your performance in 8 weeks time.

    This strategy is not set in stone. You are allowed to change your mind. In fact, in 2 weeks time you have a check-in where we ask you how things have been going and if there is anything that you need to change. But, fur now, if you want to be able to stick to a plan then you need to actually have a plan that you can stick to.

    Use the space below to describe how you are going to approach the next 8 weeks from a daily, weekly, and monthly perspective. There are no wrong answers as long as it's meaningful to you and will provide you with clear guidance.

  • Please note: This space is for you to reflect. Your answers will be captured in our database as a challenge requirement. Our team often reads your answers but we do not read everything. Be sure to reach out to us via if you want to bring specific things to our attention.

  • Please SAVE / BACKUP your data!

    Computers have gremlins, servers crash and funny things happen with IT guys which they can never explain... So please do us a favour by saving a copy of your measurements and photos in a safe place.

    At the end of this challenge you will need to submit BOTH your before AND after measurements, so you will need this data on hand.

  • A link with instructions for these can be found in the Challenge Vault: