It's very important that you take measurements and that you know how to do so properly. So many people use the scale as their indicator of progress and I'm here to tell you to STOP. Sure, the scale may move but that's not what you should be using as your indicator. You should be overall aiming to lower your body fat percentage and the scale is NOT a good measurement tool for that... so instead you need to make sure you use your tape measure that came with your challenge pack and take all the proper measurements. I once had a client get so down because she only lost 2 lbs in one month...when I asked for her measurements she was blown away because in actuality she had lost THREE entire inches off her waistline. That right there is proof the scale is a lying jezebel!
I know measuring isn't fun, but once you get that first time down, then it flips and instead becomes something you look forward to as you continue with your journey and track your progress! Here are my top tips for measuring and tracking your progress!
How-Tos for Photos, Weight, and Measurements
WEIGHING
Your before and after weights are typically just self-reported to yourself (unless you're working with a Coach) and they are 100% confidential unless YOU choose to post them, which is AWESOME! And you'll probably want to once you see your after photo!
DAY 1 - record your starting weight.
DAY 30 - record your ending/progress weight.
--> Weigh yourself at whatever time of day you choose, with or without clothing. The idea is to be consistent. So, you will weigh yourself in the same outfit (or lack thereof if you weigh nude) on your final weigh-in that you wear on your initial weigh-in.
TIP:
I only weigh once a week. This can be important for your sanity. A healthy weight loss is a maximum of about 2 lbs. per week. Of course sometimes you lose more or less. However, if you're weighing daily, that's about 1/4 of a lb. each day -- you won't even feel like the scale is moving. And, I weigh after my morning workout. It's when I'm lightest and it makes me feel good. =)
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MEASURING
MEASURE yourself as a method of tracking your progress. Like I mentioned above, measurements are extremely important because sometimes we start losing inches around our waist, thighs, etc, but the scale stays stagnant or even increases if we are building muscle and reshaping.
DAY 1 - record your starting measurements.
DAY 30 - redord your ending/progress measurements.
Measure
Chest at largest point:
Waist at navel:
Waist at largest point:
Hips at largest point:
Left arm at mid-bicep, relaxed by side:
Right arm at mid-bicep, relaxed by side:
Left thigh at mid-thigh:
Right thigh at mid-thigh:
Left wrist:
Right wrist:
Neck at mid-neck:
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BEFORE and AFTER PHOTOS"Before" pictures are of course for your eyes (or your Coaches) only, unless you want to share with others. They are STRONGLY ADVISED because if the scale only moves 3 pounds in 30 days, you NEED the pictures so you can see the progress you have truly made. EVERYONE is always happily surprised when they compare their photos. =) I know you don't want to stare at a picture of yourself, but when you start getting results, you'll want something to compare your new body to. Until then, tuck it away...but don't forget where you hide it! Trust me, you will be sooo proud of yourself, that before photo will become your favorite...2nd to your AFTER photo, of course! =D
Photos (Just 4 quick ones) -- wear a bikini or sports bra & shorts (do NOT wear bra & underwear)
Front, arms relaxed by side or on hips
Left Side, arms relaxed by side or on hips
Right Side, arms relaxed by side or on hips
Back, arms relaxed by side or on hips
===>>> If any of this is a super emotional process for you, please feel free to reach out to me (or your coach) so that we can schedule a time to talk. There is no shame in this process, at all, and I want you to know there's a whole community ready to support you 100% of the way!
