PROGRESS TRACKING AND COMMUNICATION

In this video, I’m going to break down everything you need to know to track your progress correctly, as well as the support and communication you will receive.

I am going to cover:

  • How to track your body weight

  • How to take your progress photos

  • How to do your measurements

  • How to synchronise your smartwatch

  • Support and communication channels

  • Your first steps to get started

HOW TO TRACK YOUR BODY WEIGHT

Twice a week, you will find a 'Planned Body Stat' task in the calendar. This is where you log your weight.

Please log your initial weight immediately on the first morning of your program so we have a baseline to compare against in the coming weeks.

Always weigh yourself in the morning, on an empty stomach, after using the bathroom (if possible), and with no clothes. Weighing yourself in the afternoon is irrelevant, as your weight can fluctuate by several kilos due to food and hydration.

This isn't about obsessing over a number. It’s about learning how your body behaves in different phases of your cycle and how it reacts to training and stress. Do not panic about weight. It fluctuates a lot, and I will teach you more about this later.”

HOW TO TAKE YOUR PROGRESS PHOTOS

At the start and after each phase, you will see a task for progress photos and receive reminders to take them.

Please upload your initial photos immediately, the best on the first morning or over the day of your program so we have a baseline to compare against in the coming months.

Wear the same swimsuit or underwear each time. Use good lighting and a plain, solid-colored background.

Placing your phone on a windowsill or table and supporting it with a bottle works great, or a tripod is even easier. Set a 10-second timer. You can also use selfie mode so you can see yourself on the screen and make sure you fit in the frame. Alternatively, ask someone to help, which is often easiest.

You will always take three full-body shots: Front, Side, and Back. Stay relaxed with your hands by your sides.

Avoid 'selfie angles' or any posing (unless you are competing, in which case posing photos are required). We need an honest look at your progress and how your body is shaping so I can coach you effectively. We often forget where we started and feel like nothing is changing—these photos will prove otherwise!

HOW TO DO YOUR MEASUREMENTS

On the same day you take your photos, you will also measure your circumference. You will receive reminders in the app to do this.

Areas to track are Biceps, Chest, Waist, Hips, and one Thigh. Measuring one side of the body, of course alway measure the same one, is enough. This is a perfect marker to see progress even when the scale fluctuates.

If you need to do your measurements or photos on a different day, as is scheduled, simply hold your finger on the task in the calendar to move it. You can update your progress anytime by clicking on the plus icon.

Do NOT skip measurements if you are on your period. It is very important to see how much water your body holds during this time and how is behaving. Don’t panic—you know weight fluctuates, and so does how we feel (whether we feel 'soft' or 'sharp'). It’s normal and good to understand your body better. Don’t avoid the 'uncomfortable' days, but add a note that you were on your period or pms week.

HOW TO SYNCHRONISE YOUR SMARTWATCH

Data from your smartwatch can be highly beneficial, providing an overall picture of your health.

If you have one, connect it to the app! You will find the connection options under your profile picture. Once connected, it will automatically upload your steps, sleep, and calorie burn, providing me with vital data to optimize your plan effectively.

SUPPORT AND COMMUNICATION CHANNELS

Communication is the key to your success. We will stay connected through check-in forms, topic-specific chats, and live Q&A calls.

  • You will regularly receive a check-in form with questions about your training, nutrition, sleep, stress, cycle, and progress. Please fill these out honestly on the same day you receive them so I can see exactly how you are doing. You will receive reminders for these check-ins.

  • If you have any questions, always ask in our dedicated group chats (created for topics like training and nutrition), where I will provide answers and support. Remember: no question is a wrong question! Ask, ask, and ask again.

  • Join our weekly live Q&A sessions where you can ask anything in real-time. You will always be notified when these calls are scheduled. I want to make sure you feel confident and keep moving forward!"

YOUR FIRST STEPS TO GET STARTED

Now, your task is to update your weight, measurements, and photos in the app. Don’t worry—only I can see them.Then, go to the community chat and write your introduction: your name, a little bit about yourself, and what your goal is.

Say your goals out loud to make them happen and start living your new reality today. This is incredibly important so that I, and the community, can support you even more. You are not in this alone!