Workout Calendar

Tips to get it done!

Measure your Waist-to-Height Ratio to evaluate your belly fat (see next page)
Print out this calendar and stick it somewhere you can SEE it every morning!
CROSS OFF each workout when complete!
DON’T QUIT after this 5-day challenge! Join Amina’s ladies-only online home
workout Bootcamp program at www.amanahfitness.com/bootcamp
to stay motivated & on-track!

www.amanahfitness.com | Questions? info@amanahfitness.com

 Is Your Belly Fat Healthy? Calculate Your Waist-to-Height Ratio
Measuring your waist-to-height ratio is an EASY way to track your body fat
and particularly dangerous abdominal (belly) fat.

Steps to measure Your Waist-to-Height Ratio:

1. Calculate your height in cm.

2. Measure your waist in cm using a tape measure. Stand sideways
in front of a mirror. Do not suck in your belly - breathe naturally.
Measure above your belly button over the widest part of your
stomach. Ask a friend or spouse for help if necessary.

Image Source: LiveLighter® 2014

3. Calculate your Waist-to-Height Ratio:

*Make sure your height and waist measurements are both in cm!
Using a calculator, divide your waist measurement by your height measurement.
Then, multiply this number by 100 to get a percentage.

Your waist should be LESS than 50% of your height to reduce risks for obesity-related disease.

My Height
Measurement (cm)
cm
My Current Waist
Measurement (cm)
My Waist-to-Height
Ratio (%)
My Ideal Waist
measurement should
be… (Divide your
Less than…. cm
height in cm by 2)

www.amanahfitness.com | Questions? info@amanahfitness.com