This self-assessment is a useful tool to record your baseline measures. Not only will this give you guidance on your current status, but it provides an opportunity for comparison at the end of the 10 Week Challenge.
The feedback we generally receive is that at the end of the 10 Week Challenge people feel better, have more energy and they are receiving feedback from friends and family that they look better and brighter. These are the sorts of subjective improvements we hope you will achieve in the 10 Week Challenge!
The Self-assessment will help to put some numbers around feedback from others and how you feel in yourself. For this reason, it is important you complete your self-assessment before and after the 10 Week Challenge and where possible try to conduct the assessment at similar times of day to limit any effects your medication may provide.
With these concrete measurements you will know at the end of the 10 weeks if you have made “clinical” gains or not. Not only will this help your own motivation, it will help to see how well you are doing and if you need some further tweaks to your program.
For the physical section you will require the following
- 10m track marked out
- Stop watch or watch with second hand
- Tissue box or foam block of similar size
Please make sure that you only work within your limits and personal safety. If at any time, you do not feel safe, feel unbalanced or feel pain or discomfort, please discontinue the task. If possible, have a buddy close and available for safety. You will find it easier to complete these tests with a second person assisting you for timing and recording support.
To conduct these tests, please mark out a track that measures 10 metres (with an additional 2m clearance on either side). You can do this inside or out but please make sure that your track is flat, clear of obstacles, debris or tripping hazards and can be available for use for re-testing in future.