Personal trainer and fitness blogger Sophie Kay, 27, from east London, has written a really popular Tumblr post about the fact that fitness selfies don't always show the truth.
Under the above photo, she wrote: "All I did in the three minutes between the two photos was to turn off the overhead light, put on underwear that fit better, twist my body slightly to the side to show off my best angle, flex and, of course, add a filter. So don't pay much attention to those 'before and after' shots!"
She dropped a bunch of other truthbombs in her post.
Kay describes how you don't need a six-pack to be healthy,
She writes: "Having a six-pack just means that your body fat percentage is low enough to be able to see your abs. Also, the shape of your abs is totally dependent on your genetics, some people can get a six-pack, some can't."
And she also debunks the myth that personal trainers live like saints.
She writes: "I love to eat anything and everything. Pizza is probably my favourite food and although I don’t really have a sweet tooth I can eat sweet 'n' salt popcorn or ice cream for days."
And she explains why exercise is NOT easy.
She writes: "[If] it is easy then you're not pushing yourself. And if you're not pushing yourself then you won't make any progress and reach your goals. Even if your goal is just to clear your head you need to put in a bit of effort to achieve that."
And Kay continues: "The real side of fitness is early mornings, freezing hands and ears in winter, ridiculous sports bra tans in summer, stinging sweat in your eyes, not bothering to wash your hair because you're only going to get sweaty again tomorrow, permanent hand callouses, blistered feet and stiff muscles. But all of this adds up to feeling alive, proud and on top of the world."
She told BuzzFeed she'd written the post because "there were a number of misconceptions within the fitness and personal training industries that you have to look a certain way that I wanted to debunk."
Kay said she felt social media was "largely to blame due to the rise of 'Instababes' and online celebrities who sometimes put forward an unrealistic view of the world."
"There's plenty of genuine people out there who work hard, but there's not that many people advocating a balanced lifestyle," she said. "I'd just like to add that the 'before and after' selfie I posted was to prove the point of the article — I'm not trying to tell people how to trick everyone by taking a good selfie!"