Tag: fitness

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Prenatal Fitness

How to Set Realistic Fitness Goals During Pregnancy

Hey there, mama-to-be! Congratulations on this amazing journey you’re on! While you’re busy nesting and dreaming of tiny shoes, let’s take a moment to talk about something super important — maintaining your fitness during pregnancy. Grab a cozy seat and a snack (you’re allowed to indulge!), and let’s dive into why staying active is a great idea and how you can do it safely and enjoyably!

Why Fitness Matters During Pregnancy

First off, let’s chat about why keeping fit while pregnant is essential. Exercise can be a game-changer, helping to:

– Reduce those pesky pregnancy-related pains — say goodbye to chronic discomfort!

– Lower your risk of gestational diabetes and hypertension — nobody wants extra complications, right?

– Boost your health and immune system — better outcomes for both you and baby.

– Decrease the chances of birth defects and delivery complications — let’s keep this journey smooth!

– Enhance postpartum recovery — because you’ll want to get back to feeling like your wonderful self as quickly as possible!

And hey, setting realistic fitness goals can do wonders for your mental health, too! Achieving those targets will leave you feeling accomplished and keep you motivated to balance activity and rest as your body changes.

Understanding Your Body Changes

Pregnancy is a wild adventure, and your body is going through an incredible transformation! Here’s a quick rundown of what to expect:

– Your growing baby (and uterus) is shifting your center of gravity, so balance will become a little tricky.

– Increased blood volume might make you feel breathless at times. Deep breaths, mama!

– Space for your thoracic organs is reducing — a little reminder that you’re growing an entire human!

– Check out our prior post Understanding Your Body: Changes to Expect During Pregnancy for more details!

With all these changes, you might experience common discomforts like nausea, swelling, and the dreaded fatigue. Remember to listen to your body — it knows best! Now isn’t the time for new personal records; just focus on feeling good.

Setting SMART Goals

Ever heard of SMART goals? They’re all about being Specific, Measurable, Achievable, Relevant, and Time-bound. Sure, it sounds fancy, but it can really help you map out your fitness journey!

For instance, you might aim for:

– A set distance or time for walking each week.

– Trying out different prenatal classes to keep things fresh.

Want more tips? Check out our prior post Changing the Way You Goal-Set through SMART Goals for extra inspiration!

Finding Activities You Enjoy

Let’s be real — if you dread your workout, it’s way too easy to skip it. So, let’s find activities you actually love! Consider these fun options:

– Walking: Get those comfy shoes on and explore your neighborhood!

– Swimming: A fantastic, low-impact option

– Prenatal yoga: Perfect for relaxation and flexibility

– Strengthening exercises: Building muscle is super beneficial!

swim
yoga
strength

Spice up your routine by mixing it up! Aim for 2-3 days of cardio and 2-3 days of strength training each week. And don’t forget to check out our post on Safe Exercises for Each Trimester of Pregnancy for tailored advice.

Creating a Balanced Routine

As your body evolves through pregnancy, it’s essential to adapt your exercise routine. Think about incorporating a variety of activities:

– Cardiovascular exercises: Get that heart pumping!

– Strength training: To keep those muscles strong.

– Flexibility routines: Yoga and stretching help maintain your range of motion.

And don’t underestimate the power of rest! Active recovery days can be delightful; think gentle yoga or a relaxing stroll. Shorter workouts might be beneficial, especially if you’re feeling nauseous or fatigued early on. Just remember to ease up on activities that challenge your balance as your bump grows!

Staying Motivated and Accountable

Want to keep that motivation high? Here are a few tips:

– Track your progress: Celebrate milestones, like walking a mile in 20 minutes. Yes, you can do it!

– Support systems: Friends, family, or prenatal groups can make a world of difference.

– Celebrate win after win: Non-scale victories are just as important!

Prioritizing Mental Health

Physical activity is a fantastic way to boost your mental well-being during pregnancy! Embrace mindfulness and relaxation techniques — if you’re curious about this, check out our post on Mindfulness and Meditation Techniques for Expecting Moms.

And remember, if you ever feel overwhelmed, don’t hesitate to seek help. The National Maternal Mental Health Hotline is available 24/7 at 1-833-TLC-MAMA — they’re here to support you!

Final Thoughts

In conclusion, setting realistic fitness goals during pregnancy is essential, but it’s all about enjoying the journey! Embrace every little victory, stay flexible with your plans, and don’t hesitate to share your own fitness experiences or questions below. We’re all in this together, and your unique story makes our community stronger!

Happy exercising, and here’s to a healthy, joyful pregnancy!

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Prenatal Fitness

Preparing for Labor: Exercises That May Help

You may have heard the old wives’ tales warning you to stay away from any physical activity or strenuous exercise while pregnant; however, studies and data today shows there is a multitude of benefits from exercising throughout pregnancy that can be enjoyed by both mama and baby!

I like to say that pregnancy and labor and delivery are strenuous activities in and of themselves, and should be prepared for as such. The pregnant woman will expend roughly 2.2 times her resting metabolic rate (how many calories your body typically uses within a day for your height, weight, age, gender, and lifestyle) every day of pregnancy – growing a whole human is hard work! For perspective, running a marathon typically expends around 2.2 times one’s resting metabolic rate. In other words, pregnancy requires the energy it takes to run a marathon, every day, for about 280 days (give or take!).

Among the many benefits of leading an active pregnancy, exercising throughout your pregnancy can help prepare your heart, lungs, and muscles for labor and delivery. Strengthening exercises that target the core, pelvic floor, legs, hips, and glutes can assist the body during contractions and pushing in delivery, while maintaining cardiovascular fitness through aerobic activity helps keep the heart and lungs at proper functioning and health to handle the physical demands of labor. Additionally, practices such as yoga and meditation teach breathing techniques and visualization methods that can be very helpful in reducing labor pains and shortening overall labor time.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Understanding Labor and Its Demands

First off, let’s break it down to the basics. Labor is not just a walk in the park (though a good walk won’t hurt!). It involves several stages, starting from those early contractions to delivery. Each stage brings its own set of physical challenges, which is why preparation is so important.

Building stamina and strength can make a world of difference. Incorporating exercises into your routine can help you handle the demands of labor. So, let’s strap on those workout shoes and get moving!

Key Exercises to Prepare for Labor

Here are some key exercises that can help you get that body ready for labor:

Pelvic Floor Exercises

Ah, the pelvic floor — a powerhouse we often forget about! Strengthening these muscles can aid in labor and recovery post-delivery. The star of the show here is the Kegel exercise. Just think of it as doing a workout for your vagina! To do this, simply tense and release those muscles as if you’re trying to stop the flow of urine. Also, check out our post 5 Pelvic Floor Exercises That Are Not Kegels for more workouts to target and strengthen the pelvic floor!

Squats

Let’s get squatting! Believe it or not, squats can help you find the best positions during labor. Whether you’re looking for an upright position or simply want to make your body more comfortable during contractions, squats are your friends. Remember to keep your feet shoulder-width apart, lower your body as if sitting in a chair, and rise back up. Feel free to try sumo squats or wall squats for a bit of variety!

Walking

Don’t underestimate the power of a good stroll! Walking is excellent for maintaining mobility and helps with circulation, which is vital during labor. Try to incorporate daily walking into your routine – aim for 20-30 minutes a day. Plus, it gives you a great excuse to get out of the house and enjoy the fresh air.

Yoga and Stretching

Flexibility for the win! Yoga and stretching can promote relaxation and keep those muscles loose and ready for action. Consider practicing poses like Cat-Cow, Cobbler’s Pose, and Child’s Pose. Pair these with some focused breathing, and you’ll be prepping your body and mind for a stress-free labor experience. For a deeper dive, give The Benefits of Prenatal Yoga for Moms-to-Be a read!

Core Strengthening

Having a strong core can work wonders during labor, helping support your body and giving you stamina. Think of exercises like modified plank holds or seated leg lifts. Not too strenuous but oh-so-effective! We’ve listed some great core exercises that are pregnancy-safe in our post The Importance of Core Strength During Pregnancy!

Breathing Techniques for Labor

Now that we’ve worked those muscles, let’s turn to breathing techniques. Controlled breathing can help you manage pain and stay centered. Practice inhaling deeply through your nose and exhaling through your mouth. Breathe in for a count of four, hold for four, then exhale for a count of six. This rhythmic breathing can be a game changer when contractions hit.

Mental Preparation and Visualization

Labor is as much a mental marathon as it is a physical one. The power of positive thinking can lighten the load. Visualizations can help too — picture yourself in a calm, serene space as you prepare for birth.

Meditation is also a fantastic tool. Even spending 10 minutes each day focusing on your breath or journaling your thoughts can build a sense of readiness. Consider creating a birth plan that outlines your wishes and preferences for the big day; it’s a great way to mentally prepare!

New to meditation? Check out our tips & tricks in Mindfulness and Meditation Techniques for Expecting Moms!

Listening to Your Body

As much as we love a good workout, your body will be your best guide. Pay attention to what it’s telling you. Rest when you need to, modify exercises that feel uncomfortable, and don’t hesitate to reach out for help if something doesn’t feel right.

Taking the time to prepare for labor is not only beneficial, but it can also be an enjoyable journey! Recap: embracing exercises, honing breathing techniques, keeping your mind clear with visuals, and listening to your own body will help you tackle labor head-on.

So, mix it up, have some fun, and create a balanced routine that nurtures your physical, mental, and emotional self. If you have experiences or tips to share about preparing for labor — or any questions at all — please comment below. We’re all in this together, and your journey matters! What are you most concerned about with preparing for labor? Share in the comments below!

Happy prepping, and here’s to a smooth and powerful labor experience! 🎉

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Postpartum Strength Prenatal Fitness

5 Pelvic Floor Exercises That Are Not Kegels

5 Pelvic Floor Exercises That Are Not Kegels

If you’ve ever experienced pregnancy or childbirth, you know firsthand the importance of pelvic floor strength, and how difficult it can be when those muscles have been compromised (if you cross your legs when you sneeze, or jumping jacks send you running to the bathroom, you know what I’m talking about!). So why does this happen?

First, let’s talk about what the pelvic floor is and what that really means. The pelvic floor is a group of muscles that are part of our larger core muscle group. We tend to think about our “core” as just our abs, or “6-pack muscles;” but the core is actually made up of our abdominal wall, oblique abdominals, transverse abdominis, erector spinae, supporting and stabilizing muscles of the chest and back, hip flexors, glutes, diaphragm, and, of course, the pelvic floor. The pelvic floor muscles span from one side of the pelvis to the other and act as a “net” to support the pelvic organs, such as the bladder, vagina, anus, and uterus.

In pregnancy, the growing baby and uterus stretch and push the muscles of the abdominal wall and pelvic floor, and the pelvic floor supports the added weight throughout the pregnancy.

Kegels are an exercise that targets the pelvic floor muscles, particularly around the urethra, through contracting, or tightening, the muscles. While performing kegels is undoubtedly an essential part of maintaining the strength of the pelvic floor, if this is all you are doing, you likely do not feel the strength returning to the desired level.

It’s important to diversify your pelvic floor workouts to include the entire muscle group of the pelvic floor muscles, as well as working to integrate and strengthen the surrounding muscles of the hip complex and glutes. Intentionally strengthening the entire “net” of pelvic floor muscles and their surrounding joints and neighboring muscles will provide a stronger foundation and better support your internal pelvic organs.

Disclaimer: Before starting any new exercise routine, it is essential to consult with your healthcare provider or medical care team, particularly if you have any existing health concerns or conditions. This blog post is intended for informational purposes only and is not a substitute for professional medical advice. Always prioritize your health and safety by seeking guidance tailored to your individual needs.

1. Glute Bridge

The glute bridge exercise is performed while lying on your back and by lifting your hips in an upward motion. The glutes, hips, low back, and pelvic floor are all engaged during this movement.

Start by lying on your back with your knees bent and feet planted on the floor. Begin squeezing through the glutes, exhale, and lift the hips off the ground as high into the air as you can, while continuing to contract the glute muscles. Relax the muscles and inhale as you return the hips to the starting position on the floor. You can make this move more challenging by holding for a few seconds at the top, continuing to engage the glute muscles and breathing normally.

The glute bridge strengthens the pelvic floor muscles, along with the glutes, hips, and core; adding to overall stability as well as pelvic floor strengthening.

2. Squats

Squats represent one of 3 lower body functional movements (bending) used throughout our daily activity – such as sitting down and standing back up. They engage the lower body muscles, as well as the core, glutes, hips, and pelvic floor.

Start standing with feet slightly wider than hip-distance. Inhale as you hinge forward at the hips, sending the glutes backwards behind you, and continue motion downward by bending through the knees. When you have lowered as much as you can without pain or losing control of the motion, exhale as you press through both feet firmly and squeeze through the glutes to return to the starting position of standing.

Squats strengthen the muscles that support and hold up the pelvic floor (hamstrings, glutes, and hips), as well as strengthening the pelvic floor muscles through proper engagement of the core.

3. Dead Bug

The dead bug movement engages the core muscles, including the pelvic floor, while working to stabilize the body throughout a coordinated movement.

Start by laying on your back with your arms and legs in the air above you (i.e., looking like a dead bug on its back, hence the name!). Arms should be straight and positioned directly above the shoulders; legs should be bent to a 90 degree angle with the knees positioned directly above the hips and the feet extended outward, away from the body. Inhale and reach the right arm overhead to touch the floor above your head, while extending the left leg straight through the knee to touch your foot to the floor in front of you. Exhale as you return arm and leg to their starting positons over your body, then repeat with the left arm and right leg.

The dead bug exercise strengthens the pelvic floor muscles by engaging the deep core muscles that support the pelvis and spine. This exercise is particularly effective for strengthening the transverse abdominis, which is a key muscle for pelvic stability and pelvic floor support.

4. Bird Dog

The bird dog exercise engages the core muscles, including the pelvic floor, while working to stabilize the body throughout a coordinated movement.

Start in a tabletop position on your hands and knees, with hands positioned directly under the shoulders and knees positioned directly under the hips. Draw the belly button toward the spine to engage the core, then inhale and extend the right arm straight in front of you at shoulder height, while also extending the left leg directly behind you at hip height. Exhale and create a crunching movement through the abdomen, drawing the right elbow toward the left knee, then return to the starting tabletop position.

The bird dog exercise strengthens pelvic floor muscles by engaging the core, including the abdominal muscles and pelvic floor, which are crucial for supporting the spine and maintaining stability. By challenging the core and balance while moving your limbs, the bird dog exercise helps improve core stability and indirectly strengthens the pelvic floor.

5. Clamshells

The clamshell exercise engages the hip complex, the glutes, the stabilizing muscles of the core, and the pelvic floor. This movement is performed lying on your side and targets one side of the body at a time.

Start by lying on your left side with your knees slightly bent and stacked, your feet in line with your spine and stacked. Firmly press your heels together and exhale while lifting the right knee upwards, opening through the hips as wide as you can without pain. Inhale as you relax through the hips and glutes and return to the starting position of knees touching. Repeat on each side.

The clamshell exercise primarily strengthens hip muscles that work in synergy with the pelvic floor. By strengthening these surrounding muscles, the clamshell exercise can contribute to the overall stability and strength of the pelvic floor, which can indirectly benefit pelvic floor health and function.

In a nutshell, taking care of your pelvic floor is super important for a strong core and overall health. Mixing in exercises like glute bridges, squats, dead bugs, and bird dogs can really help strengthen those muscles. If you’re interested in boosting your pelvic floor strength and just feeling better overall, don’t hesitate to reach out! We’d love to chat and see how we can help you on your fitness journey!

Have you tried any of these pelvic floor exercises? Let us know either way in the comments!

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tfc Community

Tips for Winter Workouts


How to safely keep your workout routine going – even when you’re freezing!

Are the winter blues throwing you off your exercise game? We get it – it’s even harder to leave your cozy comforter when the temperatures outside are dipping.

Here are 9 tips for keeping your workouts safe and effective in cold weather.

1. Start with a dynamic warm-up

Whether you plan on working out indoors or outdoors, it is important to gently warm up the muscles before jumping into an exercise. Some great dynamic warm-ups are:

  • brisk walking (especially at an incline, if using the treadmill)
  • jumping jacks
  • jump rope (with or without an actual rope)
  • arm circles
  • shoulder rolls

Dynamic warm-ups allow the blood to start flowing in the muscles before putting them under the stress of the workout. This is particularly important when the weather is cold to help prevent injury.

2. Dress in layers

Dressing in layers provides many benefits – you can remove layers as you warm up and protect your limbs and skin from cold air and elements. When dressing in layers, opt for layers that alternate between keeping heat in and letting sweat out:

  • the bottom layer should be moisture-wicking, breathable, and allow sweat out and away from the body
    • i.e., a workout specific long sleeve, short sleeve, or tank top that hugs the body and helps keep sweat off
  • the middle layer should be thermal and designed to keep heat in
    • i.e., a sweatshirt or other cotton, heavy-weight outer layer
  • the top layer should be lightweight, water and wind-resistant, and breathable
    • i.e., a windbreaker with mesh vents at the back or underarms

As you workout and begin to sweat, your body goes into a cooling mode, and sweat plays a big role in helping cool you down. When air blows on your sweat-dampened skin, you feel cooler than you would in the same breeze with dry skin. This is why it is important to have layers that will allow your sweat to dissipate and evaporate away from your skin, while still keeping heat in close to your body.

We also love a good workout vest moment. Vests are great cold-weather workout accessories because they keep your core warm effectively, while allowing good range of motion in the arms and shoulders and provide plenty of exit options for heat and sweat coming away from your body.

3. Keep your hands, feet, and head warm

When we start to get cold, one of the ways that our bodies try to protect ourselves is by increasing blood flow to vital organs, which can temporarily lower blood flow in our extremities like hands, fingers, feet, and toes.

To help stay warm, wear good socks that cover the ankle to prevent chilling in gaps between pants and socks. If your hands will be exposed to the cold air, wear gloves, mittens, or hand warmers.

We lose 60-70% of our internal heat from the head and neck region, so it is also important to keep those areas warm and insulated. Wear a jacket or vest with a high collar to protect the neck, and wear a headband, beanie, or jacket hood to keep the head warm.

4. Wear the right shoes

Part of keeping your feet warm means wearing the right shoes for the weather, environment, and activity. Cold weather also tends to mean wet weather; opt for water-resistant shoes to keep the feet dry and warm. Make sure that your shoes also have proper traction on the soles to suit the terrain you will be exercising in.

Never run on icy or frozen surfaces, even in snow shoes!

5. Stay dry

Plan ahead with your outdoor workouts to avoid being outside in heavy rain or snowfall. Always avoid being outdoors in thunderstorms.

Make sure to wear the right clothing to keep yourself dry – like water-resistant shoes and outerwear.

6. Be aware of the signs of hypothermia

Hypothermia describes the condition of the body when internal temperatures drop to dangerous levels. Signs and symptoms of hypothermia setting in include:

  • confusion
  • difficulty speaking
  • fatigue
  • dizziness
  • amnesia
  • apathy

As hypothermia progresses, symptoms may include lethargy, hallucinations, or loss of consciousness. If you are concerned that you are experiencing hypothermia, remove any wet clothing and dry yourself off and get to a warm area. Always seek medical attention in cases of lost consciousness or persisting symptoms or pain.

7. Stay hydrated

We often relate our feelings of thirst with heat or feeling warm, but hydration and water intake is just as important in cooler weather too! Be sure to replenish fluids lost in sweat during exercise as well by drinking water or sports drinks.

The cold weather and cold air can also be particularly dehydrating. You may feel the effects of this in your throat in particular, so be sure to drink plenty of water. You can also opt for a hot tea for hydration as well as the warmth!

8. Protect your skin

If you are exercising outdoors, always wear sunscreen – even on cloudy or overcast days. Make sure to also wear sun protection like sunglasses if exercising around snow, as the reflection of sunlight on snow can be particularly bright.

Just as cold air is dehydrating to the body’s fluids, it will also impact the skin, lips, and eyes. Use a chapstick or lip balm to keep the skin of the lips hydrated and prevent cracking, and use lotions or moisturizers on the rest of the skin, especially in areas exposed to direct cold air.

9. Change out of sweaty workout clothes immediately

As discussed earlier, sweat is meant to cool the body down with the dampness it provides. However, sweat will not dry as quickly as your body starts to cool down after your exercise is completed, which will leave you with dampened skin and clothes in cold weather.

If you are not able to shower immediately following your workout, be sure to at least remove all sweaty layers to prevent catching hypothermia post-workout.

Make sure to stay active, healthy, happy, and safe in all of your cold weather activities!

Do you have a go-to winter workout? Let us know in the comments below!

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Nutrition & Fuel

Improve Your Nutrition Habits by Keeping a Simple 3-Day Food Log


Download our official tfc 3-Day Food Log for free!

Have you been hitting the gym hard and consistently, doing your best to eat well, and yet you still feel like you’re just not making progress?

Don’t worry – we’ve all been there! The good news is that there are usually only a few reasons that this could be happening; and the even better news is that there are simple solutions to each of the possible culprits!

If you are putting in the work but not seeing results, check to see if one of these top three progress-potholes are trying to trip you up.

1. you’ve hit a progress plateau

If you were initially experiencing successes and seeing results from your training program, and now have reached a point where the results have started to peter out or even reverse, you may be hitting a progress plateau.

The best way to beat a progress plateau is with the use of the exercise science principle of periodization. Your personal trainer can customize a periodized training program to help get you out of your plateau slump!

Don’t have a personal trainer? Contact us for a free consultation to see if personal training is right for you!

2. you are experiencing over-training symptoms

Training programs – both strength training and cardio-based programs – place gradually increasing stressors on the body that the muscles, heart, and lungs learn to respond and adapt to. If a training program is too intensive or does not allow for proper recovery time and workouts to take place, the body is unable to recoup and repair effectively. In other words, if your body is unable to return to 100% between workout sessions, you are essentially starting the next workout at less than 100% of your body’s abilities; and the next workout at an even lower percentage, and so on.

Make sure to never skip rest periods – between exercise sets and between workouts – and to take active recovery days. Check out Myth #7 from our prior post, 9 Exercise Myths Debunked by a Certified Personal Trainer, for more on active recovery days!

3. your body isn’t receiving the proper fuel for your workouts

The most common reason why your training program is not getting you the gains you deserve is due to nutrition deficits – not eating enough of the right types of fuel – or being in a caloric surplus – consuming more calories than your body can effectively burn in a day.

The most common reason why your training program is not getting you the gains you deserve is due to nutrition!

If you think that this may be holding you back, first off – it’s okay! Many people are affected by nutrient deficits, and this can easily happen – even when trying to eat healthy foods.

The best place to start is with knowing what you actually are – and are not – eating on a regular basis. This is where the 3-Day Food Log becomes a real hero!

Keeping a food log does not need to be as time-consuming or confusing as it often sounds or appears to be. If this is difficult for you, start simple and small; the most important details to capture are the foods and rough portion sizes of the foods you eat. For example; a breakfast food log entry could be as simple as “coffee with creamer, 2 slices white toast, 3 eggs.”

If you are able to invest an extra 2-3 minutes into your food log, we also highly recommend noting the time you ate, your hunger rating and mood pre- and post-meal, and where you ate this. Don’t worry about logging exact calories as you eat – if you can accurately capture the foods eaten and the portion sizes, you can always calculate the calories at a later time!

Taking the time to note how you were feeling around the meal or snack time helps to identify if you were eating out of true hunger, or motivated by another external factor; such as habit, stress, emotions, boredom, or social activities. This can also help you to notice if you are eating at times that make sense for your life. Are you starving everyday at 3pm when you eat a snack from the office vending machine? Maybe your lunch is too light! Or you might notice you are eating before bed every night, even though you aren’t necessarily hungry, just out of habit. These important insights help you to paint a bigger picture of what your day-to-day eating consists of, so that you can start to tackle any possible nutrition deficits.

If you aren’t sure how much you should be eating in a day, or how to break down those foods into the major macronutrients (carbohydrates, protein, and fats), check out our nutrition services or request a consultation for more info!

Is the way your fueling your body holding you back? Download our free 3-Day Food Log below to start tracking, then send it to our ACE Certified Fitness Nutrition Specialist for further evaluation and next steps!

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tfc Community

How to Take Your Measurements for Weight Loss and Strength Training Programs


tfc Guide on What to Measure, When to Measure, and How to Measure and Get the Best Before & After Photos


Do you ever feel like your scale must be lying to you? You have been working so hard at your new exercise routine and were excited at the progress you were seeing at first, but now the scale has suddenly stopped decreasing – or even begun to increase again!

Don’t worry! We’re not calling the bathroom scale a liar, but it definitely is not the smartest or best tool for tracking your progress when it comes to fat loss and muscle gains. The standard bathroom or kitchen scale is built only to read your overall weight and wouldn’t be able to tell you apart from a sack of potatoes or a bucket of water. This does not allow you to see how much of your weight is made up from fat stores, muscle stores, or water stores within the body and could paint an inaccurate picture of your health based solely on the overall weight.

The best way to combat this is by relying on other types of anthropomorphic – or body-based – measurements to analyze your health. One way to do so is to participate in a body composition assessment; a test that uses technologies such as bioelectrical currents, X-ray technology, water displacement, or other methods to determine how much of your overall weight is comprised of fat tissue, muscle tissue, organs and cells, bones, and skin. However, many of these types of assessment machines can be difficult to obtain due to their price, technology requirements, or status as certified medical devices.

Outside of having a body composition assessment performed, there is another fast, easy, and realistically cheap option for manually assessing your overall body status without relying on your weight at all; using girth measurements of specific body-landmarks. A girth measurement is simply the circumference of specific locations on your body and its limbs. Below is a list of the best landmarks to measure to track progress in both fat-loss and muscle-building exercise programs, along with the best ways and times to measure!

what to measure & why

measure…good for…
weighttracking overall progress
neckgood if goal is to lose over 25lbs fat or make bulk-muscle gains
chestgood if goal is to lose fat
waistgood if goal is to lose fat
hipsgood if goal is to lose fat or make bulk muscle-gains
thighsgood if goal is to lose fat or make bulk muscle-gains
calvesgood if goal is to lose over 25lbs fat or make bulk-muscle gains
bicepsgood if goal is to lose over 25lbs fat or make bulk-muscle gains
forearmsgood if goal is to lose over 25lbs fat or make bulk-muscle gains

Be careful not to make the mistake of measuring and/or weighing yourself too often; weight and body composition can easily fluctuate even throughout a single day based on what you ate and when, how you slept the night before, and what types of workouts were done within the last couple days. We recommend not weighing yourself more than 1-2 times per week and only conducting measurements once a week at the most so that you don’t end up with an overwhelming amount of data to track.

when to measure

  • at the beginning of your program
  • every 4 weeks if program is over 6-weeks or is not time-bound
  • every 2 weeks if program is under 6-weeks
  • halfway through the program
  • at the end of the program

Lastly, it is important to stay consistent in where and how you are measuring your body landmarks so that you can accurately compare measurements to one another to track your progress.

how to measure

  • measure in the morning, prior to food/drink, barefoot
  • use flexible tape measure; for all measurements, adjust the tape to appropriate spot and lay flat, take a deep breath and slowly exhale and relax
    • neck
      • place tape measure at midline between the base of the neck (where it connects to the shoulders) and the jawline
    • chest
      • place tape measure under arms and around back to meet in the front of the chest and measure in a straight line at the widest area (usually around nipple-level)
    • waist
      • place tape measure around the back to meet in the front of the torso and measure in a straight line at the narrowest area (usually around or just above belly-button level)
    • hips
      • place tape measure around booty to meet in the front of the pelvis and measure in a straight line at the widest area (usually around or just below hip-bone level)
    • thighs
      • place the foot of the same leg being measured on a step or seat so that it creates a 90 degree bend in the knee; shift your weight to bear on the leg that is not being measured
      • place the tape measure under the thigh to meet in front and measure in a straight line near the midline of the thigh (roughly equal distance from the knee and the hips)
    • calves
      • place the foot of the same leg being measured on a step or seat so that it creates a 90 degree bend in the knee; shift your weight to bear on the leg that is not being measured
    • place tape measure around leg to meet in the front of the shin and measure in a straight line at the widest area (usually closer to the knee)
    • biceps
      • extend the arm of the same bicep being measured and hold the elbow at a 90 degree angle at shoulder height, with the hand raised above it
      • place the tape measure under the arm to meet at at the top of the bicep and flex the bicep (squeeze the hand into a fist and twist the palm of the hand towards your head)
      • measure in a straight line at the widest area (usually roughly halfway between the elbow and shoulder joints)
    • forearms
      • extend the arm of the same forearm being measured and hold the elbow at a 90 degree angle at the waistline with palm facing up
      • place the tape measure under the arm to meet at at the top of the forearm and flex the forearm (squeeze the hand into a fist)
      • measure in a straight line at the widest area (usually closer to the elbow)

When it comes to tracking changes in your body composition, a picture really is worth a thousand words! Pictures help to provide context to the numbers that you are seeing to give more meaning to the data. It is also important to stay consistent in where and how the photos are captured so that they can be fairly compared to one another.

taking your photo

  • good lighting
  • simple background without a lot of visual distractions
  • same environment for Before & After
  • same clothing or type of clothing for Before & After
    • bathing suit
    • sports bra and shorts or underwear
      • recommended: no high-waisted or compression bottoms
    • shorts and no shirt
      • recommended: short and fitted shorts; no compression bottoms
  • good posture
    • but not “sucking in”
  • front view
    • arms out “T”
    • optional flex – encouraged for After!
  • side view
    • arms out in front at shoulder height
  • back view
    • arms out “T”
    • optional flex – encouraged for After!

check out some of our awesome client Before & After photos hClient Success Storiesere!

We recommend keeping a simple journal to track long-term progress, where you can record all of your anthropomorphic measurement data, store your photos, and make short notes indicating the harder-to-measure benefits of regular exercise; such as energy level and mood, appetite, and quality of sleep. You can also use this space to track the details of your exercise program and nutrition habits to create a robust image and log of your overall health!

Here are our tfc tried & true logs for recording measurements, exercise, and food intake – download for free and let us know your thoughts!

Measurement LogDownload
Food LogDownload
Exercise LogDownload

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