Taking great quality before and after photos

One of the BEST ways to track your progress is through ‘before’ and ‘after’ photo’s of your physical transformation. They can often be the most empowering, but that also comes with a bit of a daunting feeling too.

As much as you might hate the thought of taking these pictures, seeing the physical difference you can make will be more powerful than any number on a tape measure or scale! It may be uncomfortable to start with, but stepping out of your comfort zone is always needed for any body-changing journey, it may even help to push and motivate you even further!


So here is the ‘how to’ for taking the best quality pictures to start the 12 week Challenge, so you’ll be able to look back and see the changes you’re about to make 🙂


  1. Before anything else, make a note of your measurements, so that you will have all of the data together from the closest point


2. Then pick your spot – you want somewhere uncluttered with a clear background, in front of a door or blank wall, with plenty of light


3. For the photo’s; Chaps take off your shirt and wear shorts. ladies, wear a sports bra and shorts or a bikini.  You want to be able to see your waist, belly, thighs.


4. Take the photo so that it goes from head to toe. If you can get someone to take the photo for you that’s great, if not try and prop your phone/camera with a tripod or against something in the room, and set it to take the picture on a timer. If you really can’t get that to work, grab your photos in front of a mirror, and again make sure you can see all of the key areas you want to see change.


5. You want front view and side view shots. But the more the merrier when it comes to viewing your own progress later as you may never know where your results will come from, feel free to get creative!


I’m putting my own down here, my bit of accountability! (You’ve seen them now, I’ve gotta crush this 12 weeks the same as you guys!)



 In all of these, stand up straight, so that you will have the same posture with all photos. Keep your hands by your side so that they are in the middle of your thigh, you don’t want them blocking the outline of your hips and butt.


Put those photos into a folder on your computer or phone and make sure you mark the date, then you don’t need to worry about them again. 12 weeks is the perfect time frame to make some really noticeable changes, you may not notice the subtle changes each month, but looking back at the end will feel great!



There you have it, that’s the simplest way to get a great set of progress photos stress free. Trust me, you’ll be so pleased that you did when you’re able to look back and soak up your accomplishments!

Why you look ‘worse’ after a bad day!

Why you look ‘worse’ after a bad day!

As a coach, it’s really common to hear phrases like “I know my measurements haven’t changed, but I can tell that I’ve let myself go!”– Maybe something you’ve said yourself in the past? This can lead to a number of negative emotions, maybe even a binge that sends you back three spaces


This is frustrating, because in most cases – It just isn’t true! Even when your measurements are the same, I want to shed light on how easy it is to trick yourself into thinking something has changed for the worse, when in fact, nothing has changed at all. This should get you looking forwards rather than backwards


 Take a look at these two lines, which flat line is longer?

Surprise – They’re both the same!

But your brain is probably still telling you that it thinks the bottom line is longer, even though consciously you might know it’s a trick of the eye, even if you bust out the tape measure and could clearly see they are identical – You would still have that little voice saying “But the bottom one LOOKS bigger!”


There can be a million reasons why at a particular time, your brain is telling you that you ‘look bigger’. Your posture, lighting, clothes, time of day, stress levels can all turn the exact same reflection into something else – sometimes you really have to trust the measurements. If your measurements have changed for the worse, you should be able to track that back through nutrition and lifestyle to what went wrong and, importantly, make the right steps to change it.


But it’s so easy to get two pictures up side by side – In one you could look the best you’ve ever looked. And in the other you could look the complete opposite. And you can do this with pictures taken literally seconds apart.









Your posture (which often turns into a slouch on a ‘bad day’, without you realising it) can immediately give the illusion that you’ve suddenly gone back in progress 6 months.

The takeaway from this is don’t let one bad day kill your mojo, you can’t always trust your eyes. And to keep on pushing forwards! 🙂 If you trust the process and continue to put your all into it, making all the right changes for you, the long term results will happen, despite any ‘off days’ you have along the way.


With the 12 week challenge coming soon, next week will be about taking great “before and after” shots, so that you can give yourself the best view of your transformation, because you will all be making amazing progress, so we need to to show that off! 🙂


Strength and Honour!

Movement screen progress update

Movement screen progress update

In the journey to getting fitter, stronger healthier, and having more energy, improving your mobility is a big factor and something easily over-looked by most. It’s always been something we invest time into with our warm-ups and cool-downs, but recently we took it to the next level to get really focused on what you guys need.


We ran a movement screen to see where the majority of us have the most trouble moving, and set out to improve those with a new direct warm-up.


And we’re proud to say from the results we’ve seen, it’s been full of great results 🙂 We’ve got a selection to show you, and this was just from the people that gave their time to join us for the testing – We’ve been getting comments from people that couldn’t make it to the movement screen who have really felt the difference with various aches and niggles disappearing!


Here are just a few of the improvements:























Not only that, we’ve seen you more stable on your feet with improved balance and co-ordination, check out the video for that here:




 We’re really proud of everyone for having stuck at it – and we’re sure you’ll be noticing the difference day-to-day! And we’re going to continue with it, making a few tweaks as needed!

Strength and Honour!

*Clients* 12 Week Challenge Info

Who want’s to go to Rome on BTF?

Announcing our 12-Week Transformation Challenge starting w/b Monday 11th September and ending w/b 27th November.

Winner announced at the BTF AWARDS evening on 16th Dec 17.

This is a “no flaking” challenge 

If you start it – you finish! All of you will have an event or two in the middle of it. Party’s, Holidays, Work doo’s etc – all of those can be factored in so no excuses.

You will have some days where you’re not quite on plan but that’s not a reason to jack it in an give up. We’re not having any excuses!

Remember, with out level 2 nutrition you have flexibility so if you have a few nights out and a krispy creme doughnut once in a while, it’s all built in.

Tina, who won it last year had some higher calorie days but she was consistently hit her targets around 80% of the time and look what she did! Amazing!

First prize is a weekend for 2 in Rome with flights and 4* hotel and spending money (has to be taken in January 2018)

2nd Prize is a Twilight Spa at Aqua Sana, Elveden.

If your thinking you won’t win then that’s exactly why you need to enter. Fear of not completing it or failing is why you’re not at your goal right now.

Stick with this challenge and you’ll be in the most awesome shape you’ve ever been in for the Christmas Party Season – I guarantee you!

BTF have have partnered up with Sophie from Oyster Travel and we’ll be putting up the prizes.

There will be a £25 entry fee for this one to give you a little more accountability.

This will include a 30 minute start and finish consultation in the first and last weeks of the challenge where we’ll take all your data, calculate your calories and show you how to use our app to track everything.

The entry fees will be split 50/50 with half going to the winner as spending money and the other half will pay for Christmas presents for local, underprivileged children

The challenge isn’t decided solely on weight loss. It’s a combination of the entire transformation. Body composition, consistency, attitude, support to others and fitness improvements.

I’m doing it with you too (but I can’t win)

Who’s in? If you are, drop us an email at [email protected]    – It just has to say “I’m in!”

Strength and Honour

Can you help our friend save £££’s ?

Can you help our friend save £££’s ?


Can you help a friend of ours? She’s totally stuck and at her wits end…

All it needs is some basic math skills to solve this problem.

Her goal was to save £72,800 in a year.

She uses a simple app on her phone to track her income, spending and savings.

Every Monday she earns £2000 spends £1800 and save £200

Every Tuesday she earns £2000 spends £1800 and save £200

Every Wednesday she earns £2000 spends £1800 and save £200

Every Thursday she earns £2000 spends £1800 and save £200

On Friday she earns £2000 spends £1800 and save £200

On Saturday she earns £2000 but doesn’t track her spending. She actually ended up spending £2700 by using £700 of the £1000 they’d saved during the week.

On Sunday she earns £2000 but again didn’t track spending again. She actually spent £2300 by using the remaining £300 from her savings Monday – Friday.

At the end of the year she’s totally bewildered.

Instead of of having saved £72,800, she actually saved ZERO and made no progress towards her goal.

She can’t figure out how this has happened as 5 days a week she was “being good” tracking and saving lots. At the weekend they didn’t really track and just guessed and “tried” to be good because they’d done so well during the week.

Everyone deserves a treat right?

But instead of reaching her goal, she’s no further forward and needs your help to understand why there’s no progress?

A. Where’s the problem?

B. How would you help her hit the goal in the next 12 months without having to live like a hermit? What would the weekly plan look like?

There are multiple ways to make this work so they can still splash out a little and still reach their goal of having £72,800 in the bank at the end of the year.

The minimum they need to live on is £1400 a day. Any less wouldn’t cover basic expenses to operate. Food, water, shelter, travel etc.

That said, they’d feel happier and less restricted if they can spend a little more than that.

Over to you…











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Now pretend those £££’s were calories 😉