RISE works best when we stay in touch. Reply to messages, tell us when something is getting in the way and ask for help before a small wobble becomes a long break. You do not need to wait until Touch Base or until you have a perfect question. If motivation drops, work gets busy, food is difficult, something hurts or you are simply not sure what to do next, tell us. We would always rather know.

Book your Sessions ahead wherever you can. Treat them as appointments with yourself rather than something you will fit in if there is time left over. If plans change, cancel or move the Session so somebody else can use the place and get another one booked. A difficult week does not need to become a zero-Session week - choose what is realistic and keep some momentum.

Your job is not simply to turn up and survive the Session. Tell the coach about injuries, niggles or anything that needs adapting. Aim to work at an appropriate level for you and, when an exercise is measurable, use your workout scores to help you see whether you are progressing. Ask if you are unsure about a weight, technique or how hard something should feel.

Touch Base is your regular opportunity to stop for a moment and look at how things are going. Be honest about the previous week, then make a RISE Plan that fits the week you actually have coming up. The plan does not need to be perfect or ambitious. It needs to be realistic enough to follow. Use Touch Base to flag anything you want help with too.

Progress is rarely captured by one number on one day. Use your Assessment area and InBody results to look at trends over time alongside how you feel, perform and what you can do. Individual readings can move for normal reasons, so avoid judging success from a single result. If you are unsure what your numbers mean, ask us and we will go through them with you.

The Meal area is there to give you useful ideas rather than a rigid meal plan you have to follow. Browse recipes that suit you, use them for inspiration and adapt them to your preferences. If you want a clearer picture of what you are currently eating, the AI Food Tracker can help you log food and drink and understand the overall pattern.

Socials, events and challenges are optional, but they are a good way to get to know other members and feel more connected to RISE. Join the things that appeal to you - there is no pressure to do everything. Keep an eye on RISE messages and announcements for what is coming up.