Welcome to Identity Evolution
Your OnboardingStarts Here
This page walks you through everything you need to set up and complete as a new client. Follow each step, watch the tutorial videos, and you'll be ready to crush your goals.
Start Here
Welcome to the Program
Before diving into the steps below, watch this short welcome video from Ashley. She'll introduce the onboarding process and explain how to use this page to get set up.
Video Coming Soon
Welcome to Identity Evolution
Purpose
Ashley introduces the onboarding process, explains what to expect in the program, and walks through how to use this page step by step.
Content to Film
Ashley on camera welcoming new clients. Cover: what the program includes, how coaching works, the 80/20 philosophy, and a quick overview of the steps on this page.
Your Onboarding Checklist
10 Steps to Get Started
Complete each step in order. Take your time — your coaches are here to help if you get stuck on anything.
Download & Open the Identity Evolution App
The IE app is your central hub for everything — workouts, nutrition tracking, coach messaging, and community groups. Start by downloading it and opening the home screen.
What You Need to Do
- Download the Identity Evolution app from the App Store or Google Play
- Log in with the credentials provided to you
- Explore the home screen — you'll see your daily calendar with workouts, nutrition, and goals
Pro Tip: The home screen calendar shows your full daily schedule. Swipe left and right to see different days of the week.
Video Coming Soon
How to Download & Navigate the IE App
Purpose
Walk new clients through downloading the app, logging in, and understanding the home screen layout.
Content to Film
Screen recording showing: App Store download, login process, home screen walkthrough including the calendar view, daily tasks, and bottom navigation tabs.
Connect Your Wearable Device
Connecting your Apple Watch, Fitbit, or other fitness tracker allows your steps and activity to sync automatically to the IE app. This means your coaches can see your progress in real time.
What You Need to Do
- Go to your phone's Health app (Apple Health or Google Fit)
- Make sure your wearable is connected and syncing
- Open the IE app and go to Settings to link your health data
- Verify your steps are showing up on the home screen
Pro Tip: If your steps aren't syncing, try closing and reopening the IE app. Make sure you've granted all health data permissions.
Video Coming Soon
How to Connect Your Apple Watch or Fitbit
Purpose
Show clients how to connect their wearable device so steps and activity sync to the IE app.
Content to Film
Screen recording showing: Apple Health / Google Fit settings, connecting to the IE app, and verifying that step data appears on the home screen.
Understand Your Nutrition Goals
Your coach has set personalized calorie and protein targets for you. We follow the 80/20 rule here — 8 out of every 10 days you'll aim to hit your targets, and 2 days are fun days where you eat what you enjoy.
What You Need to Do
- Review your personalized calorie and protein goals on the app home screen
- Understand the 80/20 rule: hit your targets 8 out of 10 days, enjoy 2 fun days
- Aim for 20-30 grams of fiber daily for digestion and satiety
- Eat protein within the first 30-60 minutes of waking up to lower cortisol
- No food is off limits — if it fits your macros, you can enjoy it
Pro Tip: Don't stress about being perfect from day one. Your nutrition coach will help you build a plan around foods you already enjoy. Book a follow-up call if you need help with meal ideas.
Video Coming Soon
Understanding Your Nutrition Plan & the 80/20 Rule
Purpose
Explain how the calorie and protein targets work, what the 80/20 rule means in practice, and how to think about food without restriction.
Content to Film
Ashley on camera explaining: personalized calorie/protein targets, the 80/20 rule with examples, fiber goals, morning protein importance, and the no-restriction philosophy.
Calculate Your Macros
Use the calculator below to find your personalized calorie and macro targets. Once you have your numbers, you'll know exactly what to enter in MyFitnessPal in the next step.
What You Need to Do
- Fill in your details in the macro calculator below
- Review your personalized calorie, protein, carb, and fat targets
- Write down or screenshot your results
- Click 'Where to Enter These in MyFitnessPal' to see exactly where these numbers go
- Discuss your results with your coach on your follow-up call if you have questions
Pro Tip: These numbers are a starting point based on the Mifflin-St Jeor equation. Your coach may adjust them after reviewing your first week of tracking and progress. Don't overthink it — just get started.
Macro Calculator
Enter your details to get personalized targets
This calculator provides an estimate. Your coach may adjust these numbers based on your specific needs and progress.
Video Coming Soon
How to Calculate & Understand Your Macros
Purpose
Walk clients through using the macro calculator, understanding what the numbers mean, and why the 35/35/30 split works for the IE program.
Content to Film
Ashley on camera explaining: what macros are in simple terms, how to use the calculator on this page, what each number means, and how these targets connect to the 80/20 rule. Include a screen recording of filling out the calculator and reading the results.
Set Up MyFitnessPal & Connect It
Now that you have your macro numbers from Step 4, it's time to enter them into MyFitnessPal. This is where you'll track all your food, and once connected, your nutrition data flows automatically into the IE app.
What You Need to Do
- Download MyFitnessPal (the free version works perfectly)
- Set your calorie goal to the number from your macro calculator results
- Set your macros to: 35% protein, 35% carbs, 30% fat
- Turn OFF step tracking in MyFitnessPal (to avoid double-counting calories)
- Go to Sharing & Privacy and set your diary to Public
- Connect MyFitnessPal to the IE app through Settings
- Log a test food item and hit 'Sync Now' to confirm the connection works
Pro Tip: Track your food in MyFitnessPal only — not in the IE app directly. The sync handles everything. If you've used MFP before, make sure to update your calorie and macro settings to match your new targets.
Video Coming Soon
How to Set Up & Connect MyFitnessPal
Purpose
Walk clients step-by-step through downloading MFP, setting calories and macros, turning off step tracking, making the diary public, and connecting it to the IE app.
Content to Film
Screen recording showing: MFP download, calorie goal setup, macro percentage adjustment (35/35/30), step tracking toggle off, diary sharing set to public, connecting to IE app, logging a test food, and hitting sync.
Learn Your Workout Plan
Your personalized workout plan is already loaded in the app. Each workout is about 30 minutes and includes demo videos for every exercise. You'll track your reps and weights to build strength over time.
What You Need to Do
- Open your workout for the day from the home screen calendar
- Watch the demo video for each exercise (tap the trainer's picture)
- Track your reps and weight for every set — only log one dumbbell weight, not both combined
- Practice progressive overload: when you max out all reps at 12, increase your weight
- Warm up for 2-3 minutes before each workout and stretch afterward
- Rate your workout difficulty at the end (aim for 7-10 on the scale)
- Use the comment box to note anything that hurt or felt off
Pro Tip: Your first week is about finding your baseline — don't worry about going heavy. Start with a comfortable weight and adjust from there. If anything causes pain, message your coach and they'll swap it out.
Video Coming Soon
How to Follow Your Workouts in the App
Purpose
Show clients how to open a workout, watch demo videos, track reps and weights, practice progressive overload, and rate their session.
Content to Film
Screen recording showing: opening a workout from the calendar, tapping a demo video, entering reps and weight, explaining the progressive overload concept, saving the workout, and rating difficulty.
Hit Your Daily Walking Goal
Walking 8,000 to 10,000 steps every day is a core part of the program. It burns fat, supports recovery, improves cardiovascular health, and keeps you from being too sedentary. There are no days off from walking.
What You Need to Do
- Aim for 8,000 to 10,000 steps every single day — Monday through Sunday
- Your steps sync automatically through your connected wearable
- Walk on a treadmill, walking pad, or outside — whatever works for your schedule
- Break it up throughout the day if needed — it doesn't have to be all at once
Pro Tip: All the coaches walk 10,000+ steps daily too — they won't ask you to do anything they don't do themselves. If you work from home, a walking pad under your desk is a great investment.
Video Coming Soon
Why Daily Steps Matter & How to Hit Your Goal
Purpose
Explain why daily walking is non-negotiable, how it supports fat loss and recovery, and practical tips for getting steps in.
Content to Film
Ashley on camera discussing: the science behind daily steps, how it fits into the overall program, tips for busy schedules, and showing how steps appear in the app.
Complete Your Weekly Check-Ins
Every Wednesday, you'll take progress photos and record your body stats. This is how you and your coaches track real progress beyond just the scale number.
What You Need to Do
- Every Wednesday: take progress photos — front, side, and back
- Record your body stats: weight, body fat %, and lean body mass
- Upload your photos and stats through the IE app
- Consider getting a smart scale (~$20-25) that shows body fat and lean mass
- Connect your smart scale to Apple Health so it syncs to the app automatically
Pro Tip: The scale number alone doesn't tell the full story. Progress photos and body composition data show you're building muscle even when the scale doesn't move much. Trust the process.
Video Coming Soon
How to Take Progress Photos & Record Body Stats
Purpose
Show clients exactly how to take consistent progress photos, where to record body stats in the app, and how to connect a smart scale.
Content to Film
Screen recording and on-camera demo showing: how to take front/side/back photos with consistent lighting, where to enter stats in the app, recommended smart scale setup, and connecting to Apple Health.
Message Your Coaches
Your coaching team is here to support you every step of the way. Use the in-app messaging to ask questions, share updates, and get feedback. You'll have access to Ashley, your assigned coach, and a nutrition specialist.
What You Need to Do
- Open the messaging section by tapping your coach's picture in the app
- Use the dropdown arrow to switch between your different coaches
- Send questions about nutrition, workouts, form, or anything else
- Send form-check videos to get feedback on your exercise technique
- Don't hesitate to reach out — that's what the coaches are there for
Pro Tip: Clients who communicate regularly with their coaches see the best results. If something isn't working or you're confused, send a message. There are no silly questions.
Video Coming Soon
How to Message Your Coaches in the App
Purpose
Walk clients through the messaging feature, show how to switch between coaches, and encourage them to communicate openly.
Content to Film
Screen recording showing: opening the messaging section, switching between coaches using the dropdown, sending a text message, and sending a video for form feedback.
Join the Community Groups
The community groups are where you connect with other members who share your goals. Members who are active in the groups consistently see better results because they feel supported and accountable.
What You Need to Do
- Open 'My Groups' in the app to see all your community groups
- Check the Knowledge Sharing group for Zoom links to live calls
- Join the live Zoom calls held on Tuesdays, Wednesdays, and Fridays
- Engage with other members — share wins, ask questions, and encourage each other
- Zoom links are posted in the group with your time zone information
Pro Tip: You're not doing this alone. The community is one of the most powerful parts of the program. Introduce yourself in the group and start connecting with other members right away.
Video Coming Soon
How to Use the Community Groups & Join Live Calls
Purpose
Show clients where to find the groups, how to access Zoom links for live calls, and how to engage with the community.
Content to Film
Screen recording showing: navigating to My Groups, opening the Knowledge Sharing group, finding Zoom links, and a brief clip of what a live call looks like.
Common Questions
Frequently Asked Questions
These are the questions we hear most from new clients during onboarding.
No worries — most clients feel the same way at first. Your coach will walk you through setting up MyFitnessPal with your personalized macro split (35% protein, 35% carbs, 30% fat). Once it's set up, the app does the counting for you. You just log your food.
It's common to feel that way initially. Your nutrition coach will provide you with high-protein meal ideas, grocery lists, and practical tips. Think eggs with extra egg whites, cottage cheese, lean meats, and protein shakes. It gets easier once you know the swaps.
Absolutely. We don't label any food as "bad" here. If it fits within your calorie and protein targets, enjoy it. That's the beauty of the 80/20 rule — 8 out of 10 days you hit your targets, and 2 days are fun days where you eat what you want without tracking.
Start with a weight that feels manageable — often 8 to 10 pounds for upper body. If you can easily complete all reps, go up next set. Your coach will give you weekly feedback on when to increase. The first week is about finding your baseline.
Tell your coach right away through the app messaging. The program is fully customizable — they'll swap out any exercise that causes discomfort. You can also send a form-check video and get feedback on your technique.
Track all your food in MyFitnessPal. Once it's connected and synced, your nutrition data flows automatically into the Identity Evolution app. Your coach can then review your intake without you doing any extra work.
A basic scale works fine to start. However, we recommend a smart scale (around $20-25, like a Renpho) that shows body fat percentage and lean body mass. Your coach can send you a link. It connects to Apple Health and syncs to the app.
Fun days are 2 out of every 10 days where you don't need to hit your calorie or protein targets. You don't have to track on those days. Use them for date nights, social events, or simply when you want a break. They keep the process sustainable.
You're Ready to Start
You have everything you need to begin your transformation. Complete each step above, connect with your coaches, and trust the process.
Transformation with Intention
Quick Checklist