Fitness Help Center

Log Your Food

Use your food log

• Go to the summary page of your profile and click on the Log Food button.

  

• Select the meal you want to log (breakfast, lunch, dinner).

• Type in the item and click Search; you can enter the generic name of the item, its brand name or the restaurant.

  

• A pull-down menu will appear. Click on the closest match to the item you ate.

• Adjust the quantity and unit of measurement, if necessary, and then click Save.

  

• Click on the plus sign next to the appropriate food item and it will automatically add the item in the category you have selected.

  

• As you log your foods, a bar at the top of the screen will display the total calories you've consumed, along with the amount of protein, carbohydrates and fat.

  

• You can also see the amounts of select nutrients by clicking the Detailed View button.

  

• When you're done logging a meal, click Summary to see the calories you've consumed versus the calories you’ve burned so far that day.

  

• Update your log throughout the day to see how you're doing and make any necessary adjustments to stay on track.

Favorite a food

• If you're logging an item that you frequently eat, click on the grey star next to it in the pull-down menu. The star will turn yellow, indicating that it's been added to your list of favorite foods. Doing this will pay off big-time: It will allow you to log your meals more quickly and easily.

  

• Locate your list of favorite foods by clicking on the Food link under Favorites. Now you can find a food faster, without having to search for it each time.

  

Favorite a meal

• After you've entered all the items comprising the meal into the meal slot, click the grey star next to the meal name.

  

• A new window will appear.

• Type the name for the meal, deselect any items you don't want included, and click okay.

  

• Locate your list of favorite meals by clicking on the Meals link under Favorites. Now you can quickly log in a meal without searching for each item in it.

  

Log an item you can't find in the food database

• Click on the Favorites.

  

• Click on the Create New Food button.

  

• Enter the name, serving size and calories in the appropriate fields and click Save. All other fields are optional - you can fill them by checking a standard food label or nutritional guide.

  

• Next time you want to log this food, you'll be able to find it in your list of favorite foods.

Find menu ideas

• Starting on your summary page, click on Fitness.

• Click on Nutrition.

  

• Click on Menus. You'll find suggestions from Dr. Oz as well as others that will help you avoid dairy, eat vegetarian-style, have a healthy night out or more.

  

• Find more meal options by going to the Fuel for Fitness recipes in our recipe center.

• You can also type questions into Sharecare's Ask bar at the top of the screen, such as "How can I make healthy salad dressing?"

Log Your Activity

Use your activity log

• Go to the Summary page of your profile and click on the Log Activity button.

  

• Enter the date and select the type of exercise you wish to log.

  

• Select the activity you wish to log.

  

• Select the intensity of the activity.

  

• Select the duration of the activity. Once you do this, the number of calories you burned while doing that activity will show up in the "Calories" box.

  

• Type notes about your workout in the Notes box.

  

• If desired, click on "Include a summary of my exercises" to view what is on your workout calendar for the day.

  

• Click on "Save". Scroll down to view your log history.

  

Track your steps

• Go to the Summary page of your profile and click on the Log Activity button.

  

• Click on "Step Tracker".

  

• Enter the date and number of steps you've taken (no comma), then click on "Log". Your average steps per day and record of daily steps will automatically update.

  

• To edit your information for any given day, click on "Edit", make any needed changes, then click on "Submit".

  

View your scheduled workouts

• Go to the Summary page of your profile and click on the Log Activity button.

  

• Click on "My Workouts".

  

• You will see a calendar listing all of the workouts resulting from the exercise programs you've created. The current day will be highlighted in blue. To see details for a certain day's program, click once on the figure of the person exercising within the box for that day.

  

• Your workout will appear. Click the "Print" button to print, then the back button to return to the calendar view.

  

• To view a future or preceding month, click on the appropriate arrow in the title bar.

  

Log Your Weight

Use your weight log

• Go to the Summary page of your profile and click on the Log Weight button.

  

• Enter the date, your current weight and your body fat percentage (if you know it), then click "Add". Scroll down to see your weight records.

  

• For more information on your progress, click on "Progress Checks".

  

Track your measurements

• Go to the Summary page of your profile and click on the Log Weight button.

  

• Click on "Advanced Body Measurements".

  

• Enter your current weight and body fat percentage (if you know it), then select your height.

  

• Using a measuring tape, measure the 8 body regions listed, then enter each measurement into the correct box. Click on "Save".

  

Calculate your BMI

• Go to the Summary page of your profile and click on the Log Weight button.

  

• Click on "BMI Calculator".

  

• Enter your weight, select your height, then click on "Calculate".

  

• Check the chart to see if you're currently at a healthy weight.

  

Create an Exercise Program

Create a cardio program

• Click on Exercises on your summary page.

  

• Select Create New Workout; then select Cardio – Individualized.

  

• Choose Weight Loss for your goal, then select your cardio level. The level is based on your current activity. If you haven't been moving much, choose Poor or Below Average. If you're somewhat active, choose Average. If you're active and feel ready to push yourself, choose Good or Excellent. Be honest so the system can design a program to safely get you to your weight-loss goal.

  

• Select your workout time - generally 30 minutes, though you can choose 45 minutes if you're already very active.

• For Workout Duration, pick 12 weeks, then select a starting date and which days you'll work out (4 to 5 days per week is recommended).

  

• Name your workout Cardio Program, and click Save Workout.

  

• You will see your program in Active Workouts (under My Workouts).

  

• If you click the program name, you'll see a calendar; to view your exercise schedule for a particular day, go to that day and click the heart icon. Note: Your day's schedule will include instructions for how long and how intensely to exercise. Low intensity means you're just starting to break a sweat; you can still hold a comfortable conversation. Medium intensity: you're sweating; conversation is getting harder. High intensity: you're pushing yourself as hard as you can. (Need ideas for heart-pumping activities? Visit your Activity Log.)

  

• To print your cardio workout, select the print icon located in the top right corner of the screen.

  

Create a walking program

• Click on Exercises (on your summary page).

  

• Select Create a New Workout, then pick Weekly Workout under Walking.

  

• Select your walking level. This level is based on your current activity. If you haven't been moving much, choose Beginner. If you're somewhat active, choose Intermediate. If you are active and feel ready to push yourself, choose Advanced. Be honest so the system can design a program to safely get you to your weight-loss goal.

  

• For Workout Duration, pick 12 weeks. Select a starting date and which days of the week you'll walk (3 to 5 days per week is recommended).

  

• Name your workout Walking Program, and click Save Workout.

  

• You will see your program in Active Workouts (under My Workouts).

  

• If you click the program name, you'll see a calendar; to view your exercise schedule for a particular day, go to that day and click the walker icon.

  

• To print your walking workout, select the print icon located in the top right corner of the screen.

  

Create a strength program

• After you've created a walking or cardio program, it’s time to create a strength program.

• Select Exercises on your summary page.

  

• Select Create New Workout; then pick Strength and Conditioning - Individualized.

  

• Select Weight Loss as your goal and check what exercise equipment you have available.

  

• For Workout Duration, pick 12 weeks.

• Select Workout Variation. If you pick Daily, your program will be different each time you work out, which can keep it fun and prevent you from hitting a plateau. If you prefer having the same workout for a week, select Weekly.

• Select a starting date and which days of the week you'll do strength training (3 to 4 days per week is recommended).

  

• Name your workout Strength Program and click Save Workout.

  

• You will see your program in Active Workouts (under My Workouts).

  

• If at any point you want to change the days you work out, click the program name (Strength Program). Simply check the days of the week you want to work out and click "add to calendar." Try to leave a day between strength-training workouts. This will give your body a break from the weights and allow you to focus on stretching, cardio and rest.

  

• To view your exercises for a particular day, go to that day and click on the dumbbell icon. You'll see the recommended sets, reps, duration, intensity, tempo and rest.

  

• To see how to do a move correctly, click the picture of the exercise. That will bring up exercise details and a video demonstration of the move. You can make changes or switch exercises by clicking on the area below the picture and selecting Edit or Swap; be sure to save your changes.

  

• To print your strength-training workout, select the print icon located in the top right corner of the screen.

  

Check your form with an exercise video

• From your profile page, click on the Fitness tab.

• Select Exercises.

  

• Click on All Exercises.

  

• Choose the type of exercise you're looking for.

  

• Click on the picture of the exercise you want to watch.

  

Find a featured workout

• From your profile page, click on the Fitness tab.

• Select Exercises.

  

• Click on Featured Workouts.

• Click on the picture of the workout you want to try.

  

• You can also search for a workout by the body part you want to exercise, how long you want your exercise session to take or the Elite Trainer who designed it.