Weigh yourself and record the weight inside of the app every Monday morning and every Friday morning.
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Friday morning is a direct reflection of what you did during the week and Monday morning keeps you honest and it's a direct reflection of what you did on the weekend.
Many clients drop the ball Friday through Sunday by going absolutely crazy on the weekends and we can't have that so we're going to keep you honest with two check-ins per week.
Tips On How To Weigh Yourself Correctly:
1. Always weigh yourself first thing in the morning when you wake up in little or no clothes.
2. Weigh yourself AFTER you go to the bathroom (should you need to.)
3. Weigh yourself BEFORE you eat or drink anything.
4. Keep the digital scale in the same place in your home (not on rug.)
5. Record that scale weight inside the app either daily or weekly!
Progress pics are done monthly.
Preferably, you will take 3 pics monthly: a front pic, a side pic and a back pic.
If you can only take one pic, make it the front pic!
If nobody else can help you take the pics...
you can use a a tripod along with putting your smart phones camera on a 10 second timer so you can get into position.
If both those options don't work for you, at least take the front pic.
Tips On How To The Best Progress Pics:
1. BACKDROP: Stand against a white wall or a plain background. Make sure the lighting is good.
2. CLOTHES: Wear swimwear or athletic clothing to see your body changes. Wearing a fitted t-shirt or sports bra is another good option. Avoid loose clothing.
3. POSING: Pose naturally. Don't suck in or push out.
4. CONSISTENCY: Try to take the progress pics with the same clothes, with the same background and in the same spot so we can see body changes clearly.
5. HAND PLACEMENT: The front pic requires that your hands be on your hips. For the side and backside pic, you can have your hands and arms by your side.
Measurements are done MONTHLY with measuring tape.
You "CAN" take up to 5 different measurements across your body monthly to determine the "total inches lost" across your body.
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Each person loses body-fat in different areas (it's just genetics) so...
it's important to take several measurements across the whole body to understand where your body is "losing" from easily and where your body is more "stubborn" with body-fat.
Tips for taking the measurements:
1. Wear form fitted clothing (ie. shorts and sports bra)
2. If you have a spouse, friend, kid or roommate, have them help you (it's a bit easier if someone can help you.)
3. If you will be doing the measurements by yourself, do this in front of a mirror.
These are the 5 areas of the body you "SHOULD" measure monthly with measuring tape:
You will need a friend, partner or spouse to help with a couple of these areas for best results. If you have to do this alone, please be in front of a mirror to assist with accuracy.
1. CHEST/BUST LINE: Right around your bust across the top.
2. RIGHT BICEP: Put the top of the tape measure on the top of the right shoulder...and put the bottom of the tape measure on the top of the elbow and record the mid-point. The mid-point is where you do the measuring of the right bicep.
NOTE: Record where the mid-point was on the right bicep so you don't have to do it every month and leave room for error.
3. WAIST: Measure right across your belly button. Super easy! If you measure NOTHING ELSE, measure this area!
4. HIPS: This the "widest part of your hips FOR YOU" - usually this goes across the butt as well.
Your spouse or friend will be able to see this but if you're doing this alone, stand in front of a mirror to see where the widest part of your hips are.
NOTE: Make certain to keep your feet *completely together* when you take the measurement.
5. RIGHT THIGH: Put the top of the tape measure on the right hip bone... and put the bottom of the tape measure at the top of the right kneecap and record the mid-point. The mid-point is where you do the measuring for the right thigh.
NOTE: Record where the mid-point was on the right thigh so you don't have to do it every month and leave room for error.