boot’s camp – lesson 1: beyond measure

First things first,  let me add this disclaimer:  Boot’s Camp information is based on my personal experience and professional background.  It is not endorsed or sponsored by any person, organization, or product.  Please check with your physician or registered dietitian to make sure this is the right approach for you.  In other words, don’t sue me.

Alright. Deep Breath.  Exhale.  Here we go.

In order to be able to set our health goals for 2010, means we’ll need to face the brutal facts.   We’ll ease the sting of brutality and give it a fancy lil word to make us feel smart:  anthropometry.  Anthropometry is measurement of the body.  This may be controversial to some on the “love my body in any size” campaign.   I am in no way saying that we shouldn’t love ourselves like we are.  Indeed we should.  However,  for those of us trying to reach certain health goals, we must step out of the darkness and survey our personal landscapes.   Some of us have a few more ridges and valleys than we did this time last year.  I know I do.  And these could be leading us down a dangerous path towards chronic disease.

Tools you’ll need:
a tape measure
a bathroom scale
a notebook / electronic equivalent
privacy

self portrait with tape measure...like I'm really going to show me doing the actual measurements

Using the tape measure and in privacy,  you will want to record your measurements that are most important to you.  For me, I typically measure my chest,  my natural waist, and hips.  You may choose to include upper arm measurements, thigh circumference, calf measurements.   I stick with my basic three, as this is typically how most clothing sizing charts are prepared.  There are many websites that will tell you how to properly measure each area.   ( Hint:  if skin is bulging on either side of the tape measure or you are sucking in so much air you might pass out  that is probably not the proper method.) I encourage you to measure wearing fitted clothes or in the way the stork brought you to your momma.  My philosophy is this:  pick what you are going to measure and stick with it, and measure it exactly the same way each time. If you measure in clothes, wear those same clothes every time.   Record these measurements along with the date.  You will check these weekly.    For most of us,  we lose inches quicker than pounds, which is why I far prefer these measurements. Plus when I’m shopping online for a cute frilly dress to reward myself for my efforts,  I’ll know where I fall on that particular designer’s clothing chart.

The cute frilly dress by Oscar de la Renta courtesy of www.neimanmarcus.com

Next,  weigh yourself and record it in your handy dandy notebook. ( I use the Lose it! app on my iPhone)   Let the initial shock wear off.  Remind yourself, you are smart.  Weight is anthropometrics.  Remember how you learned that earlier?   It must be that your brain has gotten bigger and increased that pound number    Now that you’ve picked the date and time of your weigh-ins, keep it consistent. If you weigh Monday mornings, consistently weigh on Monday mornings. I encourage you to weigh in light clothing or in the buff post morning elimination and pre-breakfast.  There are differing schools of thought as to if one should weigh daily or weekly.   If you are prone to a little obsessive compulsiveness – weekly is probably your best bet.  And for goodness sake, don’t hop on the scale every time you walk by it.  You will surely drive yourself bonkers.

Lastly,  we’ll need to assess our individual body mass indexes,  a ratio that determines body fat percentage.   Using your height and your weight, you can plug those numbers here http://www.nhlbisupport.com/bmi/ to see where you fall on the chart.   If your BMI is between 18.6 and 24.9 – good for you!  Your goal is to maintain your current weight.  If you fall in between 25-29.9,  you are not at risk of disease yet – unless you have a family history and will need to discuss with your physician or dietitian your options.   If you have a BMI over 30,  you are at a great risk of developing chronic diseases such as diabetes, heart disease, and some type of cancers.   A 10% weight loss will significantly improve your lab values and decrease your risk.   I typically recommend a 10% weight loss goal over six months.

Now that you know your numbers,  you can begin to formulate your goals.   How may inches do you prefer to lose?  How many pounds lost will give you a healthier BMI?

Of course,  the true measure of a person is not your waist circumference or your weight in pounds, nor is it the clothing size sewn into the back of your designer jeans.   A true measure of a person is when you wrap that tape measure around your heart.   As we complete session one of Boot’s camp let me say,  if this health quest ever begins to make you sad, anxious, or obnoxious to your family and friends – it may be a good sign that you need to step back and measure your heart.  Take a break.  Ease your troubled mind.  Say a prayer.

orange kid leather jimmy choo sandals - image per www.celeblifemag.com

And when all else fails, put on your favorite shoes,  because the best thing about shoes is …they always fit.

Cheers Y’all!