okay well before we move on let's talk about this really quick um notice that we didn't use the word normal for normal BMI um if you look at obesity in America obesity is becoming the norm that doesn't mean being obese is healthy so and let's look at the other side of the coin actually on our side of the world in Santa Monica being underweight is the norm right it's normal to be underweight does that mean that it's healthy no absolutely not so just um looking at Miss America it was the no it's now the norm to be super lean and muscly and it didn't start out that way so in the 20s the typical BMI of Miss America was very uh in that way healthy range so these are like 20 22 21 22 bmis right this dotted line indicates that if you're below the dotted line that you are underweight so any BMI up here would be a healthy weight for the Miss Americas so you can see as the decades go on the BMI of Miss America Falls and right in the 90s in the early 2000s it became really popular to be very slim nowadays when you see this type of Miss America she's got so much muscle on her that it actually drives the BMI up a little bit which is probably a safer thing you don't want these ladies um getting too thin but we still have a problem so when you're overly muscly and you're not you don't have any especially body fat for these young ladies well oftentimes they lose their period and whatnot so even though they're very lean and muscly it doesn't mean that they're technically healthy although I don't know her story she might be but I'm just putting that out there okay so I just like this picture it's kind of fun so what is nor the norm might not be healthy so be careful with the word normal okay what may be the norm might not be healthy so you can see that most people are in the US are obese or overweight so that's the norm but they're going to die early of a lot of disease so we don't want to say that's okay I'm not for body shaming or anything but I am for preventing disease okay let's move on to your uh talking about well how much should I weigh right you could use a BMI to look at that and work backwards or I'm going to give you some calculations so your body weight as you know is just a number um that adds everything together it's your fat plus all the lean tissue on your system your fat free Mass plus water it's just a raw number it might look healthy or unhealthy but truly it would be better to look inside of you right but body weight is a place to start so we are going to start there so we're going to use something called the ham we equation to find out your body weight this is decades old I think it comes from the 50s and there's a lot of ideal body weight equations out there but this one's easy to remember and tidy and they do use it in clinical settings so that's what I'm going to talk about today based so on your worksheet where it says the Hamley equation for males for every five feet they are tall ideal body weight is 106 pounds for every inch more he is allocated six more pounds for females four or five feet tall ideal body weight is 100 pounds for every inch more she is allocated five more pounds so depending on whether you are a male or female use the Hamley equation to calculate your ideal body weight so for example if you are a five foot two female for being five feet you're allocated 100 pounds and for those two inches you are more than five feet you get another 10 pounds so that's a hundred and ten pounds for the ideal body weight go ahead go ahead and pause here if you need to to get caught up but make sure you show your calculations okay so to use the ideal body weight equation it works really tightly if you are a medium frame size but if you are a small frame size or a large frame size this is just how big your bones are if you're smaller or bigger it doesn't exactly work as well so if you're like hey that number looks too high or hey that number looks too low well let's see if maybe we need to adjust it for you so we're going to use something called that I call the bracelet method which is when you take your dominant hand you take your writing hand and you make a bracelet with your thumb and middle finger around your true wrist of your non-dominant hand so don't wrap it right around where your wrist bone is drop it down about an inch and Loosely make a bracelet don't squeeze and notice if your thumb and middle finger touch and over they could easily overlap then you are a small frame size if they just touch your medium and if there's space between your fingers at all you are a large frame size so go ahead and circle your frame size using the bracelet method small medium or large if you circled small or everybody can fill this in if small adjust ideal body weight by subtracting 10 percent if you're medium do nothing to the ideal body weight calculation if you're a large adjust ideal body weight by adding 10 percent so remember our example of a five foot two female her ideal body weight was 110 pounds let's say that she discovered she's a small frame size using the bracelet method because her fingers could easily overlap without squeezing then she would take 110 pounds minus 11. because 11 is 10 of 110. so now she has a range of her ideal body weight 110 minus 11 is 99 pounds so she her ideal body weight is somewhere between 99 pounds up to 110. does that make sense okay pause if you need to a better criteria than using the bracelet method because I hear this all the time well my fingers are really long or my fingers are really short for most people the bracelet method is going to work just fine but it's better if we have a frame size that's based on a measurement of your wrist compared to your height so in class or on your own at home you use a cloth measuring tape to measure your true wrist about an inch below where that wrist bone is in centimeters and then take your height in centimeters that you already figured out and divide it by that number and that will give you the criteria for small medium or alarm or large you have this on your worksheet as well so go ahead and take some time to fill in the wrist circumference show me your calculation and then Circle your frame size don't forget to tell me if after you figure out your frame size here for wrist circumference answer the question does this method yield the same result as the bracelet method Circle yes or no