The Essentials Coaching Program
Getting Your Stats In
Tracking Progress and Body Composition
If you’re looking for visible, aesthetic changes in your body, we need to work with real data, not guesswork.
That data comes from three key areas:
Body weight
Body measurements
Progress photos.
Without these, it becomes very difficult to objectively assess what’s working, what isn’t, and what adjustments need to be made.
Every week there will be a prompt in the app 'Track Body Stats' where you can input your Body Weight and Measurements. All we need are you bust/chest, waist, hips, left thigh and left bicep. You can also add this manually using the + on the app.
Please watch this short video on how to take them accurately
These Weekly Check-In's give us valuable insight into trends over time rather than day-to-day fluctuations.
When weighing yourself, try to do this first thing in the morning, before you eat anything and after any toilet needs. This will give the most consistent results.
Progress photos are used to assess longer-term visual changes and should be taken monthly under similar conditions (lighting, posture, clothing). Just wear what ever you would to the beach or if going for a swim.
Why This Matters
Fat loss and body recomposition ultimately come down to a simple principle:
Energy Intake versus Energy Expenditure
Alongside factors such as training, recovery, stress, and consistency.
The data you provide helps determine whether the current approach is producing the desired outcome and, if not, what needs to change next.
I recommend completing all measurements and photos at the start of the programme, then:
Weight and Measurements: Weekly
Progress Photos: Monthly
If you have any questions, you can send me a quick Whatsapp here.
