Welcome to Identity Evolution
Your OnboardingStarts Here
This page walks you through everything you need to set up and complete as a new Alpha Division client. Follow each step and you'll be ready to lead - in the gym, at home, and in life.
Start Here
Welcome to the Alpha Division
Everything you need to know about the program and how to get started is right here. Follow the steps below and you'll be ready to become the man and leader your family deserves.
Before We Begin
Welcome to the Brotherhood.
Thank you for making the decision to invest in yourself. That alone puts you ahead of most men. Please read through this entire welcome package - it contains crucial information about the program, what to expect, and how to get the most out of every single day.
This program is not just about getting in shape. It is about building the habits, discipline, and mindset that make you a better man - a better husband, a better father, a better leader. The work starts now.
If you haven't already, please book your onboarding call with the link that was provided to you. That call sets the foundation for everything ahead.
- Cory Schwartz, Alpha Division Coach
First Things First
If you haven't already, please book your onboarding call with the link that was provided to you. This call is your foundation - don't skip it.
The Program
What You Can Expect
Training Program
You'll get custom designed workouts built around your goals and uploaded directly to The Identity Evolution Coaching Platform. The app guides you through every exercise - set by set, rep by rep - with video demonstrations and coaching cues. You'll log your weights and reps as you go, and Cory will review your progress and push you to your next level.
Nutrition Guidance
You'll track your food in MyFitnessPal. We follow the 80/20 rule - hit your calorie and protein targets 8 out of every 10 days. Two days are "free days" where you eat what you enjoy without tracking. No food is off limits. We want flexibility and sustainability, not perfection.
Helpful Resources
Online Coaching & Support
All communication with Cory and the coaching team takes place through the chat inside The Identity Evolution app. This keeps everything in one place so you always have the support you need. The men who get the best results are the ones who show up in the community every day - lean on your brothers, and eventually you'll be the one others lean on.
Weekly Accountability Check-In
Every Friday you'll receive a weekend accountability report. Whether you crushed the week or fell short, you'll answer a series of questions about what you did and how it affected you. Why? Accountability keeps you on track when motivation fades. If we know you're struggling, we can help - but you have to be honest with us and with yourself.
Weekly Q&A & Group Coaching Calls
We have weekly group coaching calls - add them to your calendar and show up:
- ●Tuesday Morning - Identity & Leadership with Coach Cory
Show up on time. If nobody joins within the first 10 minutes, the call ends. Recordings are posted in the group chat.
Weekly Weigh-In & Progress Photos
Every Wednesday, do your weigh-in and take 3 progress photos: front facing, side facing, and rear facing. Wear the same thing each time - shorts work best. Do not flex or suck in. Use a timer, not a mirror. Consistency in your photos is what lets your coach track real progress.
Example: How to Take Your Progress Photos
Support Hours
Monday - Friday: 6 AM - 4 PM MST
Messages will be checked periodically on weekends and evenings, but responses may not come until the next morning. We prioritize being present with our families - and we expect you to do the same. Balance is part of the program.
Recommended Fitness Items & Supplements
You do not need to buy any supplements unless discussed with your coach. But if you're already taking something and want a recommended brand, reach out to your coach directly through the app.
A Note About the Program
Every part of this program is designed for one purpose: to help you become the best version of yourself. Every component supports the others, so follow it as written. If something doesn't feel right or you're struggling with a specific element, message your coach and we'll find a solution together.
This coaching program is designed for healthy individuals 18 years and older. The information presented here should not replace advice from a licensed medical professional. We recommend getting a physician's approval before starting an exercise program, especially if you are taking medication, have obesity or diabetes, or have an injury, illness, or disability that might impose higher risk.
Your Onboarding Checklist
9 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 command center for everything - workouts, nutrition tracking, coach messaging, and community groups. Start by downloading it and getting familiar with 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
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 Cory can see your progress in real time and hold you accountable.
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
Understand Your Nutrition Goals
Your coach has set personalized calorie and protein targets for you. We follow the 80/20 rule - 8 out of every 10 days you'll aim to hit your targets, and 2 days are free 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 free days
- Aim for 20-30 grams of fiber daily for digestion and energy
- 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
Set Up MyFitnessPal & Connect It
MyFitnessPal is where you'll track all your food. Once connected, your nutrition data flows automatically into the IE app so your coaches can review your intake without you doing extra work.
What You Need to Do
- Download MyFitnessPal (the free version works perfectly)
- Set your calorie goal to the number your coach provides
- 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
Learn Your Workout Plan
Your personalized workout plan is already loaded in the app. Each workout includes demo videos for every exercise. You'll track your reps and weights to build strength and muscle 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
Hit Your Daily Walking Goal
Walking 8,000 to 10,000 steps every day is a non-negotiable part of this program. It burns fat, supports recovery, improves cardiovascular health, and keeps you sharp mentally. 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
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 number on the scale.
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
Message Your Coach
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 direct access to Cory and the Alpha Division coaching staff.
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 technique
- Don't hesitate to reach out - that's what the coaches are there for
Join the Community Groups
The Alpha Division community is where you connect with other men who share your goals. Members who are active in the groups consistently see better results because they feel supported, challenged, and accountable.
What You Need to Do
- Open 'My Groups' in the app to see all your community groups
- Check the Knowledge Sharing group and introduce yourself
- Engage with other members - share wins, ask questions, and encourage each other
- Zoom links are posted in the group with your time zone information
Real Results
What Happens When You Commit
These are real men who showed up, did the work, and became who they were supposed to be.
Built From the Inside Out
A strong body is just the beginning. The real transformation happens in your mind, your habits, and how you carry yourself every single day.
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Living the Results
When you build the body, you build the life. Confidence, energy, and presence - your family feels it.
The Real Why
Being the man your family deserves starts with the daily discipline to show up for yourself first.
Common Questions
Frequently Asked Questions
These are the questions we hear most from new Alpha Division clients during onboarding.
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
- ✓Downloaded the IE app
- ✓Connected your wearable device
- ✓Reviewed your nutrition goals
- ✓Set up & connected MyFitnessPal
- ✓Explored your workout plan
- ✓Committed to daily walking
- ✓Understand weekly check-ins
- ✓Messaged your coach
- ✓Joined the community groups