Welcome to SHYFT!
Hello, you.
You’re exactly where you’re meant to be.
Now that your initial setup is underway, let's talk about tracking your progress! The scale only tells a tiny fraction of the story, which is why progress photos and measurements are so incredibly important. I created this page to be your step-by-step guide for taking accurate progress photos and body measurements.
Below, you'll find exactly where to take your tape measurements, the best way to set up your phone for photos, and tips to keep everything 100% accurate week after week. Take a look around, and if you get stuck or have any questions, just reach out via the app chat!
Progress photo and measurement guidelines
Throughout the program, you’ll gather the facts on your progress. The scale doesn’t get to mess with your mood, your energy, or your food choices. Deal?
How do we track progress?
Visual feedback
At the start, NOBODY likes taking progress photos. And thats okay! But they are incredibly important for me to make changes to your program, but also for YOU to have a record of your progress to see exactly how far you've come!
To make sure we can accurately track your progress, please follow the instructions below:
When to take your photos
Always take your photos first thing in the morning, right after using the bathroom, and before you have anything to eat or drink.
What to wear
Wear underwear or a two-piece bikini, so we can actually see your body's changes. If you're not comfortable, you can wear sportswear, but make sure you roll it down to your waist so we can see your entire midsection.
Always wear the exact same outfit for your before and after photos.
Your posture
Do not stick out your stomach or tuck in to your clothes. Just relax and stand naturally.
Use a blank wall
Ideally, use a white or light-coloured wall.
Make sure there is no clutter, patterns, bright colours, or distracting objects in the background.
Take a full body photo
Ensure your head to your toes are in the photo.
Have someone else take your photos or use a tripod. Record a video of you standing to the front, side and rear, and screenshot your 3 progress photos from that video.
Use good lighting
Natural light is ideal when possible.
Please use the exact same lighting for your before and after photos to maintain consistency.
Tactile feedback
The scale can easily be thrown off by a million different things, and tape measures can sometimes be tricky to line up in the exact same spot. A benchmark outfit, however, never lies. Having that one specific piece of clothing gives you a tangible, undeniable physical sensation of your body changing as it starts to zip up easier, fit looser, and look better!
So try on your benchmark outfit regularly to feel progress: jeans / skirt / skanky dress.
Quantified feedback
Body measurements
Taking body measurements is incredibly important because it gives us objective proof of your progress, even when the scale is not moving. If you are losing fat and building muscle at the same time, your weight might stay exactly the same, but your measurements will prove that your body is physically shrinking.
We’ll have you regularly measure 4 key areas: your waist, belly, glutes and thigh.
Make sure you take your measurements first thing in the morning, after using the bathroom, and on an empty stomach.
The scale
And then there’s The Scale. Our frenemy. It can be a very helpful tool, but only if it’s not messing with your head.
As women, our weight can fluctuate like a yo-yo thanks to hormones, water retention, and life, but I’m trained to interpret that, and I’ll help you see the scale as just data, not the boss of your day.
Never be discouraged when you step on the scale. Every reading is a good reading.
Either you're making progress
Or it’s data that tells us exactly what we need to change in order to make progress
Best practices
There are a million things that can affect the scale, so in order to remove as many factors as possible and get the most accurate reading, we need to take scale measurements:
First thing in the morning
On an empty stomach
After going to the toilet
This will remove some of of the unpredictability. However, things outside of your control will still be there:
Hormonal shifts from your menstrual cycle
Inflammation from your training sessions
How much water you had before bed
When and what you had for dinner
How much content you have in your gastrointestinal tract
Sleep quality
Stress
Etc, etc, etc (many more etc!)
Now that you know how to, it's time to take your measurements and first set of progress photos, and upload them to the app.
If you can't take them now, set a reminder on your phone now to take them first thing in the morning!