IMPORTANT!!! Please read the FAQ document BEFORE you step through this tutorial.

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1 IMPORTANT!!! Please read the FAQ document BEFORE you step through this tutorial. If you choose to participate in the CrossFit Viral Nutrition Challenge, please purchase the Premium version of My Fitness Pal and complete the following steps PRIOR to the launch meeting on the 31 st.

2 Create your profile Click on Profile in the My Home section and update your profile. Don 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!

3 Nutrient Dashboard Click on the Premium tab and select Nutrient Dashboard. Then click on Macronutrients Remaining from the pop-up window. Your food dashboard should look like this:

4 Join the Challenge Group Click on Community and search for the CrossFit Viral 2017 Nutrition Challenge. This is a private group, so you will have to request to join. This is where we will communicate upcoming workshops, goals, encouragement and share successes. Check out Upcoming Events and RSVP for the Launch workshop.

5 Exercise Settings CrossFit is not an immediately available option when you go to enter exercise. Below are the steps we would like you to follow to ensure that we are creating a consistent method that everyone will follow 1 Go to Exercise, Database and use the right hand side to select CrossFit from the dropdown menu. Complete your weight and enter 60 minutes (duration of our classes). Write down what the calories burned equates to. Yes, there will be some workouts where you over or under achieve this, but over the course of a week, and certainly over 6 months, this will provide a stable, average expectation.

6 Exercise Settings 2 Go to Exercise, My Exercises and click the green Create Exercise button. Enter CrossFit as a custom exercise using the calories you noted from the previous step. Click Add. Now, when you go to your Exercise Diary, and click Add Exercise in the Cardiovascular section, your CrossFit entry will be available to select. Note: 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!!!

7 Check-Ins You will have already entered your starting weight when you sign up for My Fitness Pal, but it is important that you also enter your measurements remember it is not just about the scale!!! We expect you to do this once per week so that you can stay focused and motivated about the changes you are experiencing. And, if you aren t seeing changes, you can raise your hand and ask for help before too much time has gone by.

8 Food Entry Take a minute to play around and see how the food entry works since this is where you will spend the bulk of your time. The first time you search for things it takes a moment to find what you want. But after that, it adds it to your recent or frequent lists. You can also create meals and recipes that it will remember for you!

9 Study Up Head to the Help tab and scroll down to the Nutrition 101 section to read articles that will help shape your understanding of the nutritional aspects that we will be discussed on the 31st

10 Download the App! 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!

11 The following aspects will be used after the launch event on the 31 st. Please use this as reference as/after Nate takes us through expectations for the Nutrition Challenge.

12 Adjust and capture your Macro Targets Click on the Premium tab and select Macronutrients by Grams to adjust. Use the worksheet to calculate these values and enter them here. Nate will discuss these during our workshop on the 31st. Should Be:

13 Adjust and capture your Calorie Targets Click on the Premium tab and select Calorie Goal by Meal to adjust Be sure Meal Goals is turned on. Enter the values from your worksheet here. Nate will discuss during our workshop on the 31 st.

14 Gather a few micronutrient data points for your baseline On the My Home tab, click Goals. Enter these values in your worksheet

15 Exporting your results We expect you to export your fitness progress every 2 weeks so that we can provide you feedback, encouragement and occasionally, rewards! Click on the Reports tab. Here you can use the dropdown to view multiple chart views of your progress at any point through the challenge. When you go to export those results to us, it doesn t matter what the dropdown says the export will automatically include a Measurement, Nutrition and Exercise summary. Simply click the green export button, then select Custom from the dropdown and select the correct timeframe. After you click Export, it will automatically you a link where you can download the reports. More info to come shortly on how we would prefer you to send those reports to us.

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