Teams are ranked on the average drop in body fat % of their fat-loss members, so team size doesn't matter. Fat loss comes from the Tanita scans on Day 22 and Day 42. It's opt-in, and only the change is ever shown, never your weight or body fat. Green days, streaks and classes rank everyone on showing up, and update by themselves whenever you open the app.

• Shredfast class, active rest or rest day. Three classes a week is the promise. On the other days, a walk, a stretch, mobility or a proper rest day all count.
• 8,000 steps. Walk to the gym, walk at lunch, walk the dog.
• Hit my calorie target. The daily target you agree with your coach at your Day 1 scan. Over or under by a little is fine; the aim is to land close, most days.
• 2 litres of water. Bottle on the desk, bottle on the mat.
• 7 hours' sleep. Recovery is where the change happens.
• Send your check-in to the team chat. A quick message on how today went, even just "done". Posting your card counts too.
• Create your accountability card. Build it on the Cards tab and it ticks itself.

Fill in the consent form before your first scan. No form, no scan.

Day 1 scans: Sat 3 – Mon 5 October. Halfway: Sat 24 – Mon 26 October. Final: Fri 13 – Sun 15 November. Book the same time of day for all three.

Take your own front, side and back photos on Day 1 and Day 42 and upload them on the photo page. Same spot, same light, same kit.

Scan rules: same time of day each scan, nothing to eat for 3 hours and no training beforehand, go to the toilet first, no alcohol the day before, normal water (no chugging), bare feet and the same kit each time. Ill on scan day? Tell your coach and you'll be rescanned within 48 hours.

Every member is on a coach's team: Team Drew, Team Hannah, Team Jordan, Team Jake, Team Mark, Team Lucy, Team Iggy. If your goal is to lose fat, your scans count towards your team. Coaches lead their team and aren't in its average. Team of the week goes to the team with the most green days per member that week.

• Transformation: a year of free membership. Chosen by a panel from your scans, measurements, photos and story. Open to everyone. The winner becomes the face of our New Year campaign.
• Fat Loss – Women and Fat Loss – Men: a month of meal prep from Preps by Kee, worth £200, for the biggest drop in body fat %.
• Most Consistent: a free month on the 30-class pass for the most green days.
• Winning Team: a team meal out on Shredfast Warrington, a team trophy and a medal each. Winning Coach: a cash prize and the Top Coach trophy.

Every winner gets a trophy on awards night, Friday 20 November at Wirehouse. To win anything, your Day 1 and Day 42 scans and photos must be done. One individual prize per person; the team prize is on top.

Use the app from your home screen icon. On iPhone, the home screen app keeps its own data, separate from Safari.

Everything you tick and log backs up to Shredfast automatically and privately. Your restore code is above. If you change phone or your data disappears, restore with it and it all comes back.

Winter Reset: everyone in, daily motivation from Drew.
Your coach group: daily check-ins and wins.
Links are pinned in the main group.

Only change this if Drew tells you the start date has moved.

Drew sets this once. Members never need to touch it.