Your Month One Momentum Checklist

For Maximum Momentum & Minimal Overwhelm

This list has been created for ONE reason...and that is to help our Healthy & Whole Members to know exactly what to do to get results and momentum while removing overwhelm or confusion, ESPECIALLY those in our membership tier who do not have a coach directly guiding them along the journey.  

Completing these items over the course of Month one will do just that, so go as fast or as slow as you want and have fun.  

And remember if you have any questions or issues at all feel free to drop a question in the Ask Questions section of the community or ask us live on a group call!

1️⃣ Download the course + community app where you can access the Healthy & Whole Forever course modules, the cookbook, the restaurant directory, and start interacting in the community itself. I know you know you are itching to get into the cookbook, especially 😉

You can find the Apple iPhone version here, and the Android version here.

2️⃣ Accept the invite to create your account for our fitness app, Everfit, download the app, and get logged in. You SHOULD have received an email invite from Everfit automatically just shortly after you activated your Healthy & Whole Forever Membership. If you don’t see it check your spam folder, and if you can’t find it in your spam reply to this email and I’ll make sure you get setup.

3️⃣ Jump into the Healthy & Whole Forever Course, and binge through the three Welcome Tour modules. This includes a welcome video from me, a video tour through the course and community app, and a video tour through our fitness app.

4️⃣ Jump into the community and make an introduction post saying hello and letting everyone know a bit about you and what you are excited to accomplish here in Healthy & Whole! There’s a specific channel for Introductions!

5️⃣ Mark your calendar with the times for our weekly group calls so you don’t miss out on them! Those calls include a weekly Q&A call with me (Coach Matt) every Monday at 5pm EST, a weekly teaching / workshopping call with me every Wednesday at 6:30pm EST, and a weekly ladies only coaching call w/ Coach Hannah every Friday at 6pm EST. These calls can be attended live, but we also record them so you can watch them after if you miss!

6️⃣ Binge your way through Module 0 - Foundations and Module 1 - Sustainable Nutrition inside the Healthy & Whole Forever Course as quickly as possible. Total time for completing all of the lessons in both of those modules is right around 3 hours time, but once you are finished you’ll be equipped with everything you need to start getting results including how to eat pretty much anytime and anywhere.

7️⃣ Get into the community and ask any questions you have about ANYTHING you are learning and implementing by posting in the Ask Questions channel in the community, or if you prefer to ask live you can jump onto any of the above mentioned weekly group calls, especially the Monday Q&A call with me and I’d be happy to answer your questions in depth.

8️⃣ Choose a workout program to start inside the fitness app, and set your daily step goal inside the app as well. The recommended goal is to shoot for 8,000 steps a day and 2-3 strength workouts per week for best results when combined with what we teach nutritionally. If you aren’t sure which workout program to start with, feel free to ask in the Ask Questions channel or on a Q&A call and we’ll as a question or two to help you zero in on the one that is best for you right now.

9️⃣ Start tracking your daily weight, the Win The Day Habits, your daily steps, your workouts, and your food inside the fitness app. Don’t worry about being perfect, just start tracking. I’ve scheduled daily reminders for you to log your weight. And reminders every 4 weeks to update progress pictures.

You can check off your daily habits in the habits section on the home page of the fitness app, and I recommend keeping track with a photo food log in the “Food Journal” section on the home page of your fitness app.

You can also sync your Apple Health or Google Health directly to our app so that your steps from any fitness trackers you wear sync up automatically in our app as well.

🔟 Just focus on learning and improving a little bit each day. Your goal in the program is to get consistent with the Win The Day Habits so you can start getting results, and then over time use what you learn and the coaching you get in this community to make those habits sustainable for the long term. It will take time, but again, that’s the beautiful thing about such a low cost membership. You can take your time without a lot of pressure.

Always remember myself, the coaching team, and everyone else in this community are ALL here to love and support you through this entire journey. We’ve seen it all over the years of coaching with hundreds of clients at Healthy & Whole, so there’s really nothing we can’t coach you through. If you need anything just post in the community or jump on a group call and we’ll get you sorted out!

— Matt