As long as relaxing on the couch in a haze of Netflix shows is an option, we’ll always need a little motivation to hit the gym. And if you go looking on Facebook or Instagram, you’ll find whole communities who motivate each other by posting selfies of their progress. Fitspo-fans may even take it up a notch by adding mantras like: “Suck it up now and you won’t have to suck it in later.”

We already know these photos can be damaging and lead to body image issues. Plus, there are many more loving things we can say to motivate each other to be happier and healthier. And now Sophie Kay, a London-based trainer, has shown us why you shouldn’t believe all you see when it comes to fitspo. She posted this side-by-side to her Tumblr blog earlier this week:

On the surface, it looks like the stereotypical before-and-after weight-loss photo. But Kay reveals that she took the photos mere minutes apart. “All I did in the three minutes between the two photos was 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,” Kay says in her blog post.

Kay doesn’t just stop with debunking fitspo. She tackles other fitness myths, including why we shouldn’t strive for six-pack abs and feel bad about eating pizza. We’re so glad Kay is sharing her story with the world—it’s worth checking out her whole post.