https://www.getufitrecipes.com/items/fitness-pal-tips-/tips-for-mfp%3A--logging-weight-i-am-unable-to-see-your-actual-weight-through-the-app.--if-you-enter-your-weight-daily-it-will-only-show-a-track-record-of-the-progress-you%E2%80%99ve-had-in-the-newsfeed.-i-encourage-weighing-daily-and-changing-your-weight-in-the-app.-i-still-want-you-to-text-me-your-weight-every-morning-even-though-you-are-logging-it-into-mfp.--200-calorie-bu%EF%AC%80er%3A-it-is-impossible-to-hit-your-exact-caloric-goal-every-single-day%2C-therefore-you-do-get-a-200-calorie-window-that-you-can-aim-to-stay-within.-you-should-stay-as-close-to-your-goal%2C-but-if-you-go-over-by-50-calories-one-day-and-under-by-100-the-next-it-will-balance-itself-out.-you-should-not%2C-however%2C-purposefully-plan-on-going-over-by-the-full-200-calories-every-single-day-as-that-would-change-what-your-overall-average-is-for-the-program.--diary-notes-section%3A-this-is-a-private-area-for-members-to-record-notes-so-you-can-look-back-at-them-later.-no-one-else-can-view-your-recordings%2C-so-please-don%E2%80%99t-leave-comments-for-me-here.-you-can-leave-notes-such-as%3A-%E2%80%9Cfelt-tired-today%E2%80%9D-or-%E2%80%9Chad-lots-of-energy%2C%E2%80%9D-etc.-this-is-a-great-spot-to-record-your-daily-workouts.-mfp-offers-a-paid-upgrade-for-the-app-and-is-not-worth-paying-for.-recording-your-exercise-in-the-notes-section-is-a-great-option.-privacy---i-need-to-be-able-to-see-your-log.-the-default-is-set-to-private.-in-order-for-me-to-view-your-entries%2C-you-need-to-do-the-following%3A-settings-%3Esharing-%26-privacy%3Ediary-sharing-%3E-change-to-%E2%80%9Cfriends%E2%80%9D--setting-up-meals-the-default-meal-settings-in-mfp-only-give-you-one-snack-section.-getugreat-all-meals-are-mini-meals-and-can-be-all-interchanged.-lunches-and-breakfasts-can-be-eaten-as-dinners-etc%E2%80%A6--i-would-prefer-to-see-all-of-your-meals-as-you-enter-them.--please-take-a-minute-to-create-6-sections-for-entering-meals.---settings-%3E-diary-settings-%3E-scroll-down-to-meal-names-in-the-boxes-designate-the-following%3A-breakfast-%E2%80%A2-minimeal-1-%E2%80%A2-lunch-%E2%80%A2-mm-2-%E2%80%A2-dinner-%E2%80%A2-bedtime-snack- 2021-12-06 https://www.getufitrecipes.com/items/daily-weigh-ins-%26-communication/first-off%2C-this-is-a-complicated-and-sensitive-subject-that-will-inevitably-derail-you-if-you-don%E2%80%99t-change-your-mindset-about-this.-our-bodies-are-very-complicated%2C-and-even-more-unpredictable.-we-retain-water%2C-our-bodies-digest-foods-differently-and-at-different-rates%2C-and-bathroom-patterns-play-a-huge-role-in-weight-fluctuations.--when-you-text-me-your-morning-weight%2C-please-add-a-%E2%86%91-or-%E2%86%93-emoji-to-indicate-a-loss-or-gain-from-the-day-before.-this-helps-me-see-at-a-glance-if-you-have-lost-or-gained.-an-example-of-this-may-be%3A-189.6%E2%86%91-188.6-%E2%86%93--%E2%80%A2be-creative!!!-i-get-500-of-these-a-day-and-i-love-emojis!-%E2%80%A2i-usually-don%E2%80%99t-respond-to-text-messages-until-after-lunch-or-mid-afternoon.--%E2%80%A2if-your-weight-is-the-same-or-within-a-few-ounces-you-probably-will-not-get-a-response-from-me.--%E2%80%A2you-will-never-go-more-than-3-4-without-a-response-even-with-a-stagnant-weight.--after-several-days-of-no-movement%2C-i-will-be-prompted-to-examine-your-log-to-determine-what-could-be-causing-this-stall-in-weight-loss.-%E2%80%A2weekend-weigh-ins-are-still-required.-this-is-when-you-need-more-accountability!-you-most-likely-will-not-get-a-response-on-the-weekend-but-that-doesn%E2%80%99t-mean-i-didn%E2%80%99t-see-your-text.- 2021-12-06 https://www.getufitrecipes.com/items/food-scale-basics/a-kitchen-scale-with-grams-is-the-only-required-purchase-that-needs-two-be-made-for-this-program.-beginning-at-the-month-2-meal-plan-all-units-of-measurement-will-be-made-in-grams.-it-will-be-encouraged-and-suggested-that-measuring-cups-and-spoons-are-no-longer-used-as-a-measuring-tool.-this-is-not-only-a-more-accurate-way-to-measure%2C-but-you-will-find-a-quicker-and-less-messy-method-of-weighing-food.--many-people-often-feel-intimidated-when-it-comes-to-using-the-scale-to-measure-food.-you-will-find-that-it-is-less-work%2C-much-less-messy%2C-and-easier-to-use-than-cups!--click-the-image-to-watch-this-quick-video-to-see-how-simple-this-can-be!--there-are-many-different-scales-available-for-purchase%2C-the-best-one-i-have-found-these-and-added-them-both-on-the-wish-list.-these-have-the-highest-consumer-reviews%2C-lowest-price-point%2C-and-best-overall-rating.--there-are-no-other-differences-between-these-scales-besides-the-smart-feature-as-the-scales-themselves-are-identical-in-measuring-features.- 2021-12-06 https://www.getufitrecipes.com/items/your-meal-plan/they-call-me-the-%E2%80%9Cweight-loss-whisperer%E2%80%9D-simply-stated.-if-you-don%E2%80%99t-listen%2C-you-won%E2%80%99t-learn.-if-you-don%E2%80%99t-ask-for-help%2C-i--can%E2%80%99t-help-you.-from-when-i-wrote-my-very-first-meal-plan-10-years-ago%2C-to-the-launch-of-my-getugreat-nutritional-program-in-2018%2C-i-have-helped-thousands-of-individuals-shed-unwanted-pounds-and-change-their-metabolisms.-the-only-way-you-will-make-this-the-last-diet-you-ever-go-on-is-if-you-make-sure--you-read-the-pages-in-the-guide.----take-your-time-reading-the-start-up-materials-and-watch-the-important-video-i-have-included-that-talks-about-making-meal-substitutions-and-creating-your-own-dinners.-attempting-to-start-this-program-without-reading-the-start-up-materials-is-setting-yourself-up-on-the-path-right-out-of-the-gate.-members-who-take-their-time-with-this-process-have-a-much-higher-chance-of-not-being-overwhelmed-and-ultimately-reaching-their-goals!!--understand-that-you-will-feel-overwhelmed-initially-but-that-will-subside-once-you-begin-the-program.-the-good-news-is%2C-i-have-never-had-anyone-regret-doing-this!-always-ask-for-help%2C-especially-if-you-get-overwhelmed-and-don%E2%80%99t-know-where-to-begin.-follow-the-checkpoints-along-the-way-and-text-me-if-you-get-lost-and-need-additional-assistance!- 2021-12-06 https://www.getufitrecipes.com/items/creating-your-own-meals/a-complete-chart-of-proteins%2C-carbs%2C-fats%2C-and-non-essential-items-can-be-found-in-your-meal-plan.--this--essential-food-chart-will-be-attached-to-your-meal-plan.-here-you-will-see-all-of-the-acceptable-forms-of-protein%2C-carbs-and-fats-that-can-be-used-in-creating-your-own-meal.--all-other-ingredients-such-as-dressings%2C-cheeses%2C-fruits%2C-butters-can-still-be-used-but-are-considered-non-essentials.--this-is-better-explained-in-the-actual-meal-plan.-other-recipes---please-avoid-asking-for-approval-of-additional-recipes-that-are-not-on-the-plan%2C-blog%2C-or-download.-many-of-the-recipes-found-online-may-appear-to-fit-the-protocol-of-the-plan%2C-but-will-not-provide-you-with-the-same-results.-for-best-results-and-less-confusion-with-your-intake%2C-i-prefer-not-to-alter-preexisting-recipes-for-members-as-the-success-of-this-program-is-based-on-the-recipes-that-i-have-created. 2021-12-06 https://www.getufitrecipes.com/items/essential-meal-ingredients/once-you-have-received-your-plan-and-are-ready-to-make-some-modifications-or-substitutions-for-variety-to-your-menu-this-can-be-done-effectively-without-slowing-down-your-progress.--watch-this-15-minute-video-and-learn-the-basics! 2021-12-06 https://www.getufitrecipes.com/items/restaurant-guide/eating-out-and-staying-on-a-plan-is-a-skill-that-is-acquired-with-time-and-patience.-your-willpower-will-be-put-to-the-test%2C-and-if-it-fails-then-you%E2%80%99re-left-with-a-huge-setback.-if-you-can-control-where-you%E2%80%99re-going-to-eat%2C-always-check-the-menu-in-advance.-if-you-can-see-the-menu-in-advance%2C-select-what-you%E2%80%99re-going-to-eat-and-stick-with-it.-i-am-happy-to-help.-please-allow-12-24-hours-prior-notice.-here%E2%80%99s-what-you-do%3A-go-on-mfp-and-try-to-figure-out-what-nutrition-is.-text-me-a-link-or-screenshot-of-the-menu-of-where-you-are-going.-pick-1-3-things-that-you-think-are-getufit-approved-(i-want-you-to-at-least-try-and-make-a-good-choice)-i-will-let-you-know-if-it-is-getufit-safe-and-will-tell-you-how-to-modify-the-entree.-no-matter-what%2C-the-meal-you-order-will-be-much-higher-than-you-think-so-be-sure-to-omit-any-cheeses-or-sauces.-ask-for-everything-on-the-side-and-don%E2%80%99t-be-afraid-to-send-it-back-if-it%E2%80%99s-not-right!-although-sodium-doesn%E2%80%99t-impede-weight-loss%2C-it-will-cause-bloat-which-will-show-on-both-the-scale-and-your-waistline.- 2021-12-06 https://www.getufitrecipes.com/items/alcohol-guide/one-glass-of-wine-or-light-beer-with-dinner-is-acceptable%2C-but-don't-abuse-it%2C-and-don%E2%80%99t-forget-to-log-it.--the-calories-count-so-log-them.-they-add-up-quickly%2C-especially-the-tipsier-you-get.-plan-ahead-and-make-your-decisions-before-you-start-pouring.--the-calories-count-so-log-them.-they-add-up-quickly%2C-especially-the-tipsier-you-get.-plan-ahead-and-make-your-decisions-before-you-start-pouring.-take-time-at-home-and-get-acquainted-with-what-an-ounce-or-a-shot-looks-like.-one-shot-of-clear---------------liquor-is-about-100-calories.-there-is-no-sugar-in-vodka%2C-tequila%2C-white-rum%2C-or-gin.-adding-clear-liquor-to-sparkling-water-or-a-sugar-free-mixer-is-the-best-choice-for-a-beverage.-two-shots-of-vodka-with-a-non-calorie-mixer-is-a-250-drink-that-can-be-split-into-several-drinks.-one-glass-of-wine-is-5-ounces.-this-is-about-120-calories.-you-can-enjoy-8-ounces-in-your-day-as-long--as-you-have-the-calories-in-your-budget.-space-your-drinks-with-water-so-you-are-not-drinking-your-beverages-too-fast.-never-refill-your-glass-until-it-is-empty-so-that-you-don%E2%80%99t-lose-track-of-your-intake.- 2021-12-06 https://www.getufitrecipes.com/items/your-workouts/lastly%2C-you-will-be-asked-to-create-a-workout-commitment-based-on-your-goals%2C--level%2C-and-time-commitment%2C-and-equipment.--due-to-the-complex-nature-of-the-different-levels-of-fitness%2C-physical-capabilities-and-time-restraints-it-is-impossible-for-me-to-orchestrate-one-regimen-that-would-work-for-all-members.-you-will-be-asked-to-place-yourself-into-one-of-three-categories.-here-is-a-profile-of-each-level-along-with-a-breakdown-of-cardio-and-strength-expectations-for-each-level.-please-select-a-level-that-best-suits-you.-- 2021-12-06 https://www.getufitrecipes.com/items/helpful-information-/variations-for-allergies-these-plans-are-also-gluten-and-dairy-free.--you-can-certainly-use-gluten-free-or-dairy-free-items%2C-but-it-is-not-required!-if-you-are-vegan%2C-vegetarian%2C-or-pescatarian%2C-the-meal-plans-are-compatible-with-all-eating-styles-as-well.----serving-sizes-all-recipes-will-have-serving-sizes-indicated-on-the-recipe.-if-the-portion-size-isn't-written-in-a-recipe%2C-start-with-6-and-use-your-judgment-to-determine-the-portion.-most-meals-will-not-exceed-480-calories.-you-do-have-the-flexibility-to-modify-your-dinner-portion-sizes%2C-but-meal-sizes-should-not-be-altered.----spices-spices-can-also-be-used-to-enhance-flavor.-any-dry-spice-is-usually-fine.-watch-the-sugar-and-sodium-content.-marinades-and-sauces-can-be-high-in-calories-and-sodium-so-check-the-labels-and-make-sure-they-fit-into-your-calorie-allotment.-using-liquid-aminos-instead-of-soy-sauce-is-a-great-alternative.-marinades-should-not-be-counted-fully-in-mfp-but-only-1-tablespoon-for-each-ounce-of-protein-consumed-since-you-are-not-intaking-the-full-amount%2C-however%2C-your-discretion-should-be-used.--recipe-type-you%E2%80%99ll-notice-that-your-recipes-will-indicate-what-type-of-meal-you%E2%80%99ve-been-given.-there-are-icons-on-each-recipe-sheet-to-help-identify-the-meal.-some-recipes-are-only-main-dishes-and-will-need-you-to-make-additional-sides-to-complete-your-balanced-meal.-for-example%2C-if-the-recipe-is-%22citrus-chicken%E2%80%9D%2C-then-you-can-add-a-steamed%2C-saut%C3%A9ed%2C-grilled-or-roasted-vegetable-along-with-that.--splurge-meal-having-a-splurge-meal-to-look-forward-to-also-helps-to-keep-you-on-track.-it-keeps-you-from-binging-or-skipping-a-scheduled-meal.-this-is-a-controlled-splurge-meal.-you-will-be-able-to-have-occasional-%E2%80%9Csplurges%E2%80%9D-here-and-there-but-refrain-from-a-full-blown-cheat-meal-for-now.---you-will-be-given-guidance-around-week-3-as-to-how-to-have-an-appropriate-controlled-splurge-meal.-you-should-have-approximately-10%25-of-your-daily-calories-left-each-day-for-a-daily-splurge.--------greek-yogurt-it-must-be-greek-and-it-must-be-plain.-any-fat-percentage-can-be-used.-if-it-is-flavored%2C-it-has-half-as-much-protein-as-plain-and-as-much-sugar-as-a-scoop-of-ice-cream!-sweeten-it-with-stevia-or-even-real-fruit.-sweet-leaf-stevia-drops-and-sugar-free-jell-o-can-be-used-as-well.-if-you-dislike-the-thickness-of-the-greek-yogurt-you-can-thin-it-out-with-a-bit-of-milk-or-water.-the-portion-size-is-1-cup--protein-bars-protein-bars-are-not-allowed-for-the-first-3-months.-as-a-lifelong-member%2C-i-want-you-to-develop-good-eating-habits-using-real-food.-bars-are-typically-made-with-artificial-and-preserved-ingredients-and-will-keep-you-from-developing-the-habits-needed-to-make-this-lifestyle-a-permanent-and-sustainable-one! 2021-12-06 https://www.getufitrecipes.com/items/time-to-measure!/time-to-measure-to-help-track-your-progress%2C-i-suggest-measuring-your-body-each-month.-this-helps-keep-you-motivated-with-those-non-scale-victories-(nsv).-you-should-track-your-progress-here-for-your-record.- 2021-12-06 https://www.getufitrecipes.com/items/download-the-guide/this-is-your-survival-guide-for-setting-yourself-up-for-a-successful-start-to-the-program.--please-follow-the-steps-inside-before-yo-receive-your-meal-plan. 2021-12-06 https://www.getufitrecipes.com/items/welcome-to-the-program/a-way-to-improve-my-body-and-my-mindset%E2%80%A6-i-finally-found-it!-read-about-the-mistakes-i-made-that-led-me-to-master-what-once-was-defeat.---follow-me-as-i-teach-you-what-i-have-learned-and-transform-the-pathway-of-your-wellness%2C-simply-by-adjusting-your-mindset-and-teaching-about-trusting-the-process. 2021-12-06 https://www.getufitrecipes.com/items/getting-started/make-sure-you-read-this-entirely-before-starting-your-meal-plan.-look-for-the-red-arrow-checkpoints.-these-are-found-at-the-end-of-each-section-with-prompts-to-help-move-you-along.--you-will-be-prompted-to-watch-a-few-videos-along-the-way.--these-will-help-pave-your-way-to-success! 2021-12-06 https://www.getufitrecipes.com/items/setting-up-fitness-pal/now-that-you-have-watched-the-welcome-video-you-saw-that-setting-my-fitness-pal-is-your-next-step.--once-you-create-your-account-you-will-be-given-a-temporary-caloric-limit.--this-is-the-number-that-should-be-sent-to-me-for-approval.--you-will-do-this-at-the-end-of-feeling-overwhelmed%3F%3F-the-start-up-process-is-very-overwhelming!-it-is-for-me-as-i-am-welcoming-many-new-members-to-the-program-each-session-and-it-is-important-that-for-me-to-get-to-know-you!-please-text-me-a-picture-of-yourself-that-will-be-used-as-a-your-contact-profile-photo-which-will-help-me-put-a-face-to-your-name-and-say-you-have-reached-the-2nd-checkpoint!-feel-free-to-send-me-a-friend-request-on-my-personal-facebook-page-was-well%3A-irene-gallos-kok.--i-promise-the-overwhelming-on-boarding-process-will-subside-as-you-get-settled-into-the-program!-remember%2C-you-can-text-me-your-list-of-questions-any-time-so-don%E2%80%99t-ever-hesitate-to-send-them-or-ask-for-help!-i%E2%80%99m-your-lifeline-now!---download-the-app---it%E2%80%99s-free.-sign-up-and-create-an-account.-be-truthful-when-creating-your-profile-and-realistic-with-your-goals.- 2021-12-06