How to Take Progress Pics

No matter where you are in your fitness journey or what shape you’re in, I STRONGLY encourage you to take progress pictures.  Not only do they keep you in check, but they are also very motivating…they either motivate you to work harder when you don’t notice improvement, OR they motivate and increase your momentum when you recognize the awesome results you’re achieving!

I recommend taking them on a monthly basis.  Bi-weekly works too, but just make sure you are patient and don’t get discouraged if you don’t see a huge difference.  Results take time.

Here’s how to take progress pics:

FRONT – stand tall with feet together, flex everything, smile
SIDE – stand tall, flex abs, lift arms up and out of the way
BACK – stand tall with feet together, shoulders back, flex arms

Stay consistent as possible with time of day, lighting, posture, your outfit, and even hair (up vs down can make you look differently).

Some other ways to measure progress:

  • weigh yourself on a scale
  • compare how your clothes fit
  • calculate your BMI or body fat %
  • measure areas of your body (ie: biceps, waist, hips, thighs)

It’s effective to use more than one way to measure your progress.  I can’t emphasize enough how the bodyweight scale should NOT be your main determiner, as there are so many factors that go into how much you weigh.  You will also fluctuate each day depending on what you ate, how much water your body is holding, how much you sweat, etc.

Alright, friends – the month just started, so take your progress pics today and see what your body is capable of in a month!  And if you’re looking for some extra support with an online fitness program, let’s connect.



I turn 30 today!


The big 3-0.  It has finally arrived.  Do I feel different?  No, not really…but every birthday is equally as special, as I excitedly look ahead to see what the next 365 days may have in store for me!

Guys, I had the most amazing birthday weekend.  Spoiled with thoughtful and generous gifts, fed incredibly delicious food, and showered with so much love by my friends and family.  It was an unbelievable amount of fun.  I celebrated at Bao Down Gastropub (twice!), and had birthday drinks & appies at Kuma Izakaya in Yaletown…both amazing places that I highly recommend.  Restaurant reviews to come 😉

Now that I’ve thoroughly enjoyed my birthday celebrations and indulged in enough cheat meals to last me the month, I am ready to re-calibrate and get re-focused on my goals.

My 30th will be a year of TRANSFORMATION and finding a maintainable routine to allow me to lead a healthy lifestyle with ease.  When I look back to a few years ago to when I had just started working out consistently and learning how to eat truly healthy (not the “100-cal snack packs” kind of healthy, but the “whole foods, clean eating” kind of healthy), it’s mind blowing how far I’ve come.  Now I feel the withdrawal when I’m away from the gym for even just a couple of days, and I no longer crave the greasy or super artificial foods that I once did.  Everyone needs to start somewhere and with consistency/effort/time, you’ll see that it naturally becomes a new standard for yourself.  So never feel discouraged if you’re not where you want to be yet.  If you stay focused and take action, you’ll get there.

With that said, I am committed to:

  • train at the gym regularly, following my coach’s plan
  • meal prep and fuel my body properly
  • hydrate more (drink 4L of water/day when training)
  • pamper myself regularly as part of self-care
  • write weekly affirmations to attract more awesomeness into my life
  • compete in the Leigh Brandt Muscle Classic (March 18th, 2017!!)
  • complete my ACE Fitness personal training course by March 2017

Be sure to follow my journey here and on Instagram @xosheenalouie!

I am more focused on my fitness and overall well-being than ever, and I’m excited to continue on my personal growth journey…mentally, physically, and spiritually!  It’s going to be amazing year.