Frequently Asked Questions
Need help navigating our program? See below for some of our frequently asked questions.
What and where do I track?
There are 9 categories within food: fruits, vegetables, whole grains, healthy fats, lean proteins, probiotics, extra, boost, and water. There are 5 categories within movement: move, strength, reach, play, and rest. There is only one category within mind: weekly mind. Upon purchase, you will receive customized targets within each of these food, movement, and mind categories and personal tracking Google sheets. Throughout each day, you will track the foods you eat & activities you do that fall under each category.
For example, if your daily “fruits” target is “4” this means you are aiming to eat 4 servings of fruit each day. Each time you eat a serving of fruit, you update your tracking sheets. If on Monday you ate 2 servings of fruit with breakfast, you would place a “2” in the green box under “Daily Total”. If you also had 1 serving of fruit with lunch and 1 serving of fruit with a snack, your daily total for fruits would be “4”. This works the same for all of your food targets.
Movement and mind are tracked on a weekly basis and one session is 15 minutes. For example, if your “move” target is 6, that means you are aiming to ‘move’ for 6 15-minute sessions each week, or 90 minutes total. This works the same for all of your movement and mind targets.
Use the examples & inspiration database to help you learn what foods and activities count towards points within each category. You track directly on your personalized Google tracking sheets and aim to reach your targets each day. You can track directly from your phone using the Google sheets application (recommended!) or by using Google sheets on your computer to track. Each time you reach a target, you earn points and are one step closer to reaching your goal.
Yes, you must have a Gmail account in order to access your tracking documents. If you do not have a Gmail account, create one by going to www.gmail.com and selecting “create an account”. Enter your first name, last name, create a username, and set a password. After you are done setting up your new Gmail account, open the email titled “Important: Your Custom Goals & Targets Are Ready!” from your other email. Click the link “Weekly tracking Google sheets” and use your new Gmail account to sign in. You will now be able to edit your tracking sheets.
Do I need a Gmail account in order to access my tracking documents?
How can I edit tracking sheets from my phone?
Download “Google Sheets” from either the Apple or Google Play store. Sign into Google sheets using your Gmail account. Open the email titled “Important: Your Custom Goals & Targets Are Ready!”. Click the link “Weekly tracking Google sheets” and the sheets will open in the Google Sheets application.
Note: If you signed up for the program using a different email address than your Gmail account, you will need to request access to your sheets. Be sure to use the same name so we know which tracking sheets to release to you.
Directly edit your tracking sheets from here by entering your daily and weekly totals. Only edit the areas highlighted in green and only use whole numbers to track. The weekly status tab will automatically update whenever you make changes. Reach out to us directly if you need assistance with tracking.
Do I use the same tracking sheets every week?
Each week should be updated in it's respective tab. For example, edit your tracking for your first week in the "WEEK 1" tab of your Google sheets. We will add new tabs for each additional week you are in the program. New tabs are added to your tracking sheets on Mondays. Old tabs are saved in your Google sheet, but are moved to the end of the document. Your current week will always be reflected in the third tab after “information”.
How do I get points?
Each time you reach a target, you will receive a point. This will automatically be reflected in the "WEEKLY STATUS" tab on your Google tracking sheets. For example, if your daily “fruits” target is “4” this means you are aiming to eat 4 servings of fruit each day. Each day you reach your target of 4 servings of fruits, you will receive a point. Movement and mind targets are reached on a weekly basis, and points are achieved on a weekly basis. You will receive an official progress update weekly on Tuesdays with a breakdown of your total points collected, any new levels you reached that week, and any milestones that you achieved.
How often should I track?
Tracking should be done on a daily basis. This helps you get into a routine of tracking all of your food, movement, and mind activities. Since food targets are reached on a daily basis, it is important to track each meal. If you're having a hard time figuring out what to track, utilize the examples & inspiration database as well as the serving size guide. You can always reach out to us for support and assistance.
Where do I track dairy products?
Since dairy products do not have their own category in our program, dairy can be tracked based on what it contains. If the product is high in protein and lower in fat, it can be tracked under “lean proteins”. Examples of this are cottage cheese and Greek yogurt. If it contains healthy probiotics, such as yogurt, it can be tracked under “probiotics”. Some dairy products, such as cheese, will not be tracked.
We made the decision not to have a separate category for dairy because many people we’ve worked with have severe allergies, intolerances, or sensitivities to dairy products. If you suffer from one of more of these issues, it is important to keep calcium in mind. Below is a list of foods that are calcium-rich & dairy-free, where to track them, and the percent daily value of calcium per serving:
Tofu: Lean proteins (86%)
Sardines: Healthy fats (35%)
Black beans: Lean proteins (29%)
Collard greens: Vegetables (25%)
Chia seeds: Healthy fats (18%)
Amaranth: Whole grains & Lean proteins (12%)
Kale: Vegetables (10%)
Rhubarb: Fruits (10%)
Edamame: Vegetables (10%)
Sesame seeds: Healthy fats (9%)
Almonds: Healthy fats (8%)
Broccoli: Vegetables (8%)
Figs: Fruits (5%)
Spinach: Vegetables (3%)
*Note: Foods containing the compound oxalate (i.e. spinach, rhubarb, etc.) inhibit the absorption of calcium & only about 25-50% will be absorbed.
What if I eat something that does not fall under a food category?
Foods that do not fall under a category within the program are not tracked. Our program was built to focus on the positives and track all of the good things you're putting into and doing with your body.
We encourage healthy eating & creating a healthy relationship with food. Balance is key! Strive to reach your food targets each day, while still allowing yourself to live. Find what works best for you in terms of balance.
Have questions not covered here? Contact us directly at firstname.lastname@example.org