How this works

Summary

Pick one habit to do each day for 5 minutes

If you want to do more things or for longer, that’s cool – but make sure you prioritise that one thing

All you are committing to is commenting on the daily post in the group if you’ve done what you said you would. If you haven’t, have the integrity to say you haven’t. No hiding in your room like a sulky teenager.

Lifestyle

Sleep

Hydrate

Exercise

Workout

Walk or run

Adherence

Gratitude

Meditation

Nutrition

Track

Overview

Setting up MFP

Your total daily calorie requirement – maintenance and 20lbs in 8 weeks (in-between for slower loss)

	Total	Breakfast (20%)	Lunch (30%)	Dinner (30%)	Snacks (20%)
Maintain	3,240	648	972	972	648
Lose	1,990	398	597	597	398

Rule applied for suggested weight loss: Everyone – 0kcal to 9999kcal – Subtract 1250kcals of total calories to maintain weight.

Male calories for weight loss are capped at 5,000. This can be modified within settings.

Adjusting MFP targets

Entering food on MFP

Entering your own recipes / meals

Other recipes (ours, MFP and elsewhere)

Plan

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[custom_html][headline style="4" align="center" headline_tag="h2"]How this works[/headline]</p>
<p><div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/cy-0Up5TzXo" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div></p>
<p>&nbsp;[headline style="4" align="center" headline_tag="h2"]Summary[/headline]</p>
<p>&nbsp;<br />
 	<li>Pick one habit to do each day for 5 minutes</li><br />
 	<li>If you want to do more things or for longer, that's cool – but make sure you prioritise that one thing</li><br />
 	<li>All you are committing to is commenting on the daily post in the group if you've done what you said you would. If you haven't, have the integrity to say you haven't. No hiding in your room like a sulky teenager.</li></p>
<p>&nbsp;[headline style="4" align="center" headline_tag="h2"]Lifestyle[/headline][reveal heading="%image% Sleep"]<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/7AwKfCd_B94" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div> [/rise_reveal]<br />
<br/>[reveal heading="%image% Hydrate"]<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/TOg1_0qay_4" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div> [/rise_reveal]</p>
<p>&nbsp;[headline style="4" align="center" headline_tag="h2"]Exercise[/headline]<br />
<br/> [reveal heading="%image% Workout"]<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/09ZmDLad11E" frameborder="0" allowfullscreen=""></iframe> </div><br />
<br/><div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/w5GLASXSmg4" frameborder="0" allowfullscreen=""></iframe> </div><br />
<br/><div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/4anK1GRkBik" frameborder="0" allowfullscreen=""></iframe> </div><br />
<br/><div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/hnMVL5PGdsI" frameborder="0" allowfullscreen=""></iframe> </div>[/rise_reveal]</p>
<p><br/> [reveal heading="%image% Walk or run"]<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/pI3IFdpNFdA" frameborder="0" allowfullscreen=""></iframe> </div> [/rise_reveal]</p>
<p>&nbsp;[headline style="4" align="center" headline_tag="h2"]Adherence[/headline]<br />
<br/> [reveal heading="%image% Gratitude"]<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/6qyaqqnJ7kU" frameborder="0" allowfullscreen=""></iframe> </div> [/rise_reveal]<br />
<br/> [reveal heading="%image% Meditation"]<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/n22-SLQpXSY" frameborder="0" allowfullscreen=""></iframe> </div> [/rise_reveal]</p>
<p>&nbsp;[headline style="4" align="center" headline_tag="h2"]Nutrition[/headline]<br />
<br/> [reveal heading="%image% Track"]<br />
<br/> [headline style="4" align="center" headline_tag="h4"]Overview[/headline]<br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/HZVBZe5G7w0" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div><br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/8bw6jGN1AI8" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div><br />
<br/> [headline style="4" align="center" headline_tag="h4"]Setting up MFP[/headline]<br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/6lK4Hh-asoU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div><br />
<br/>[headline style="3" align="center" headline_tag="h5"]Your total daily calorie requirement – maintenance and 20lbs in 8 weeks (in-between for slower loss)[/headline]Please add at least one and your details at the bottom of the Assessments tab / page (<a href="https:// myrise.co.uk/assessments"> myrise.co.uk/assessments</a>) to get this to show. <p>Please ensure all relevant data to calculate calorie intake has been entered i.e. Activity Level, Date of Birth, Current Weight, Gender and Height.</p><br />
<br/>[headline style="3" align="center" headline_tag="h5"]Adjusting MFP targets[/headline]<br />
<img class="aligncenter size-full wp-image-36594" src=" https://myrise.co.uk/wp-content/uploads/2020/07/MyFitnessPal-adjustments-1024×315.png" alt="" width="902" height="720"/><br />
<br/> [headline style="4" align="center" headline_tag="h4"]Entering food on MFP[/headline]<br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/N9h2Xed8DcM" frameborder="0" allowfullscreen=""></iframe> </div></p>
<p><br/> [headline style="4" align="center" headline_tag="h4"]Entering your own recipes / meals[/headline]<br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/dw1jq3oTqdA" frameborder="0" allowfullscreen=""></iframe> </div></p>
<p><br/> [headline style="4" align="center" headline_tag="h4"]Other recipes (ours, MFP and elsewhere) [/headline]<br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/PqW_WiMZS0U" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></div>[/rise_reveal]</p>
<p><br/> [reveal heading="%image% Plan"]<br />
<div class="video-responsive">     <iframe width="420" height="315" src="https://www.youtube.com/embed/16dJYlKCHSw" frameborder="0" allowfullscreen=""></iframe> </div>[/rise_reveal]<br />
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