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TRANSCRIPT
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
By now, you should have already paid your entrance fee, paid for the Premium version of MyFitnessPal, AND completed your worksheet. This document will
show you how to customize the app for our needs.
If you participated last year, please step through this anyhow. There are a few things that are different than last year. And, we noticed many of our settings defaulted back to the original
settings, so you will need to reset them.
STEPS REVIEWED IN THIS DOCUMENT1. Create/Update your profile2. Update your Baseline (weight & measurements)3. Supplement Meal Name4. Update your Nutrient Dashboard5. Set your Daily Nutrition Goals6. Set your Calorie goals by Meal7. Micronutrients8. Exercise Settings9. Food Entry10. Adding Supplements11. Exporting
GET STARTED
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
Optional - download the App
You can download the app to improve on the go accessibility. Be sure to allow notifications so that you receive alerts when we post key messages and upcoming due dates to the group page!
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Click on Profile in the My Home section
Mobile App
Click More > Profile > Edit Profile
CREATE/UPDATE YOUR PROFILEDon’t assume people know who you are. Supporting each other is going to be important and that is easier if you make a personal connection. Please add a picture!
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
UPDATE BASELINEIf you are new to MFP, skip this step…you did this when you created your profile. If you have used the app before, you need to enter your current starting weight BEFORE you complete the remaining steps!
MyFitnessPal.com
Home Page > Check-InEnter your weight and measurements
Mobile App
ProgressClick + in upper right to add new entry.
Click the blue Weight button to toggle to other options like Neck, Waist and Hips.
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Food > Settings
Mobile App
More > Settings > Diary Settings > Customize Meal Names
SUPPLEMENT MEAL NAMECustomize a new meal name to “PP3”. This is where you will enter your PurePharma 3 supplements (Vitamin D, Magnesium, Fish Oils). They are not mandatory this year, but you can earn extra credit points.
Add “PP3” to the list of Meal Names. Be exact, as the scoresheets will look for that exact meal name: PP3.
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Click on the Premium tab and select Nutrient Dashboard. Then click on “Macronutrients
Remaining” from the pop-up window.
UPDATE NUTRIENT DASHBOARDThis is where you will tell MyFitnessPal that you would like to track using Macronutrients. What are they? Don’t worry, you will learn all about these in our workshop!
Mobile App
Click More > My Premium Features > Home Screen
Dashboard > Macronutrients
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Premium > Macronutrients by Gram
Mobile App
More > My Premium Features > Macronutrients by Gram
DAILY NUTRITION GOALSReference the worksheet you completed to enter the calories it calculated for you. Change the % Macronutrients to Carbohydrates: 40%, Fat: 30%, Protein: 30%
Set the Calories to the value you established in your worksheet. Set the Macros to 40/30/30
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Premium > Calorie Goals By Meal
Mobile App
More > My Premium Features > Calories Goals By Meal
CALORIE GOALS BY MEALBe sure the Meal Goals is turned on. Then, adjust the Calories by Meal to match the values in your worksheet.
Be sure Meal Goals is turned on. Enter the values from your worksheet here. This will all be explained in the kickoff workshop.
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Home > Goals
Mobile App
More > Goals > Additional Nutrient Goals
MicroNutrients – CHANGE SugarEdit the Sugar goal to the value in your worksheet.
Sugar 50 g
Click Edit to change the value
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Home > Goals
Mobile App
More > Goals > Additional Nutrient Goals
MicroNutrients – CHANGE FiberChange the fiber value in MyFitnessPal (if applicable) to… Men: 38, Women: 25
Fiber 25 g
Tap to change
the value
Click Edit to change the value
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.comMobile App
Use the right hand side to select Circuit Training, General from the dropdown menu. Complete your weight and enter 60
minutes (duration of our classes). Write down calories burned.
EXERCISE SETTINGS – Calories burnedCrossFit is not a default exercise option in MFP. Follow the below steps to add it to your exercise list. THIS IS A ONE TIME ACTIVITY…once completed, it will be permanently added to your exercise list.
Click on Exercise > DatabaseX > Exercise > Cardio > All Exercises >
Circuit Training, General
Enter 60 minutes (duration of our classes). Write down calories burned.
Yes, there will be some days where you over/under achieve this. Over the course of the challenge this will provide a stable, average expectation.
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Click on Exercise > My Exercises > Create Exercise
Mobile App
Click X > Exercise > Cardio > Create New Exercise
EXERCISE SETTINGS – Create custom exerciseCrossFit is not a default option when you enter exercise. Follow the below steps to add it to your exercise list. THIS IS A ONE TIME ACTIVITY…once completed, it will permanently added to your exercise list.
In the pop-up screen, enter CrossFit as the Exercise Description
Enter the below info and click Add• Exercise Type: Cardio• How Long?: 60 minutes• Calories Burned: Calories you wrote
down from previous step
Description: CrossFitHow long (minutes)?: 60
Calories Burned: Calories you wrote down from previous step
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Click on the Exercise tab. Under Cardiovascular, select Add Exercise. Select CrossFit and click Add
Checked.
Mobile App
X > Exercise > Cardio > CrossFit. Hit the checkmark in the upper
right.
EXERCISE SETTINGS – confirm entryNote: Your CrossFit entry will always be in the cardio section even though we regularly incorporate weights…don’t stress about it. Use this every time you come to Viral regardless of what the workout is!!!
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Home Page > Goals. Scroll to Fitness section and click green Edit button. Turn
the “adjust my daily calorie goal” to OFF.
Mobile App
More > Goals. Scroll to bottom and click “Exercise
Calories”. Turn off “Increase my daily calorie goal”
EXERCISE SETTINGS – no additional caloriesRemember: We accounted for this when we calculated your blocks (you indicated your activity level), so we don’t need to add more here!!!
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
FoodSelect Add Food to any meal by clicking the Add Food button
Mobile App
X > FoodSelect the meal you want to add to and
either search for a food to add
FOOD ENTRYTake a minute to play around and see how the food entry works since this is where you will spend the bulk of your time. Once you start adding foods, they will automatically appear in your Recent section.
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
FoodSelect Add Food to any meal by clicking the Add Food button
Mobile App
X > FoodSelect the meal you want to add to and
either search for a food to add
Not Validated
Validated
FOOD ENTRY – adding validated foodsAnyone can enter a new food into the MFP database, but it takes time for MFP to validate them. Where possible, select foods with a green checkmark; that means the nutritionals have been confirmed by MFP.
Not Validated
Validated
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
FoodSelect Add Food to the PP3 meal. Search “purepharma 3” and select
the option circled below.
Mobile App
X > FoodSelect Add Food to the PP3 meal. Search
“purepharma 3” and select the option circled below.
ADDING SUPPLEMENTSBecause our scoring formula looks for a specific MEAL name, AND a specific SUPPLEMENT name in order to award extra credit points, please be sure that you follow directions exactly in order to get credit!!!
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
MyFitnessPal.com
Reports > Export > Custom
Mobile App
Progress > Export > Date Range > Custom
EXPORTING – out of MFPYou will export every few weeks so that we can provide you feedback, encouragement… and occasionally, rewards! Select “custom” reporting period and enter the correct timeframe; your captain will remind you.
Don’t worry about choosing a report type. Just click export. It will automatically send your measurements, nutrition and exercise summaries.
KNOW WHY YOU ARE HERE
BE UNCOMFORTABLEOWN YOUR SCORE
SHOW UP TECHNIQUE MATTERS
GOALS
DIET IS 50%PUNCTUALITY
BE SOCIALSTRENGTH
STAMINASPEED
BALANCE
COORDINATIONCARDIOVASCULAR/RESPIRATORY ENDURANCE
POWER
AGILITY
FLEXIBILITY
BALANCE
EXPORTING – send to Katie
Check the email address that you used when you set up MyFitnessPal for the export. Forward it to