TRANSFORM App FAQs + Tips to Start Your Transformation

Chris and I have worked tireless hours this past year creating the foundation of our vision to help people live happier, healthier lives—our “TRANSFORM with Chris and Heidi” app is more than just an app. It is literally 5 apps-in-one, and it does what no other fitness app can. TRANSFORM focuses on what you really want—to be led, step-by-step, to your lifelong goals. It’s truly the total transformation experience, and we’ve jam packed it with all of the tools you need to be successful: Custom nutrition programs, full workout plans, mental and emotional coaching, and documentation of every step on your journey—from your journal, to post-workout selfies, to your weekly picture timelapse. It is the full experience, guys!! Like having us right in your pocket.

Now to get YOU moving in the right direction—whether you are using “TRANSFORM with Chris and Heidi” or not—here are some of the basics: 

Food_Lifestyle

Let’s start with Nutrition:

Carb cycling is the foundation of what Chris and I do every day and with every client, and it is the powerful method we prefer to use for all of our nutrition plans. It is a patterned way of alternating between a high carb/low fat diet (to optimize metabolism and muscle development) and a low carb/higher fat diet (to maximize fat loss). Beyond the physiological benefits, it also allows you to eat a lot of different foods and meal combinations so you can create a transformation lifestyle around foods you truly enjoy. There are 7 different variations of Carb Cycles that we use, depending on you and your transformation goals.

To make it even easier for our MyFitnessPal followers (I am one of them!), we’ve added every single meal to MyFitnessPal for you—to lay that out for you, we’ve input over 2,000 recipe variations, by calorie and macros, inside of the database. Simply search for the name of the recipe and the calories listed for that meal (Example: Pepper Jack Chicken (346 cals)), look for the brand “Chris and Heidi Powell/Transform,” and you’ll know that’s the meal you’re looking for. Part of the app process was asking ourselves, “How can we simplify the steps along the path to transformation for us AND everyone else?” And we feel that this is one huge step, especially for us macro counters!

Some of my favorite prep tools to keep you hydrated and healthy on the go:

Why are water and hydration so important?

Adequate water consumption is so important to achieving your transformation goals for so many reasons. The medical community typically recommends drinking at least HALF of your body weight in ounces daily as an absolute minimum for a sedentary individual. In addition, you should drink 8 ounces for every 15 minutes of exercise you do. These numbers can get tricky, so instead, it is pretty easy to recommend drinking 1 gallon of water daily, and choose whichever method works best for you! And for reference, 1 gallon = 128 ounces.

TIP: Use our “10-gulp rule”: Every time you take a drink, you must take 10 gulps before putting the bottle down. Learn to breathe through your nose. 😉

How do I curb cravings?

One of the most common issues we see people encounter when transitioning to eating for transformation is that they are surprised at how MUCH food they need to eat every day. However, sometimes there is a craving for old comfort foods. The key is to effectively stay “full” to manage these cravings as you experience them. Here are some of the best—and most powerful—craving curbing tips:

  • Tip # 1: Drink LOTS of water, and always aim to drink your prescribed minimums. It’s kind of crazy, but when we feel hungry, we’re often just thirsty, so drink up!
  • Tip # 2: Eat foods that are high in fiber. Fiber acts like brakes on your food so it stays in the stomach and small intestine longer, keeping you feeling full. Studies have found that people who eat high fiber foods are far less likely to overeat! High fiber breads, oatmeal, whole grains, sweet potatoes, and beans are excellent sources of high fiber starchy foods.  But one of the best methods is to use tons of veggies to volumize ALL of your meals!!! 
  • Tip # 3: Chew mint-flavored gum, eat a breath mint, or brush your teeth after meals. The mint flavor is great for suppressing your appetite, and it will hold you over until the next meal.
  • Tip # 4: Consume a little fat! Good fats, of course. 😉 Simply eat one tablespoon of your favorite healthy fat, set your timer for 15 minutes, and Bam! You will have conquered your sweet and salty craving. Pretty awesome, right? Keep in mind these have a 100 calorie impact, so plan accordingly!

NOTE: If you absolutely need to have something to hold you over, try these liquid craving-curbing tricks:

  • Coconut Water (healthy and effective): Add 1 tablespoon of coconut oil to a cup of warm water. Sip and enjoy! In 20 minutes, you should feel fuller!
  • Root Beer Float (not-so-healthy and effective…but delicious!): Add 1 tablespoon of heavy cream to a chilled diet root beer. Sip and enjoy! In 20 minutes, you should feel fuller!

Fitness and Daily Workouts:

Some of our go-to workout gear:

We understand that each person comes with a different story that requires customization along the way. For every movement, we give modifiers and/or alternate movements to substitute into your workout, and the modifiers and alternates can be found at the bottom of every movement description. If you are dealing with an injury, we encourage you to work around injuries, not through them. Feel free to substitute any movement into the workout that does not aggravate your injury.

NOTE: If you are experiencing an injury, please be sure to discuss your exercise regimen with your healthcare team before beginning any program, and then be sure to follow any modifications they might recommend while recovering from your injury. If you are experiencing any new injuries, be sure to discuss these with your healthcare team if the injury persists past a few days.

Should I still work out if I’m really sore?

Soreness is very common the first few weeks of beginning a new program. If it is extremely painful, then 1) do your Accelerators/light cardio instead of your workout until the soreness goes away, or 2) do your workouts focusing on body parts that are not sore.

Massage, Epsom salt baths, and ice baths have also been shown to help reduce muscle soreness and speed recovery so you can get back into the groove as soon as possible!

When should I weigh myself?

Weigh yourself as much as you like, but your official weigh ins should be done once a week (after a low carb day), first thing in the morning before eating or drinking. Keep in mind that it takes roughly one to two weeks to get a truly accurate change on the scale, so this is why weighing at the end of each week can keep the number much more consistent and reliable.

Other than pounds on the scale, what are the “signs” I need to watch for when losing weight?

  • Clothing and inches: Pay attention to how your clothes are fitting—they are an incredible gauge of your progress!
  • Energy levels and body temperature: These will fluctuate as we cycle our nutrition from high to low carb days. You will notice a nice boost of energy and a body temperature rise on high carb days as your body consumes higher quantities of “fuel.” Low carb days (low “fuel” days) will result in decreased energy and decreased body temperature. Don’t be alarmed if you feel your energy zapped and a bit foggy-minded without all of those carbs. This is normal, and it’s only temporary!
  • Water retention and flushing: Here’s one more reason NOT to rely only on the scale. If you insist upon weighing daily, you will notice that your weight fluctuates with your high and low carb days. Our bodies will naturally retain water during high carb days, and they’ll flush water during low carb days. As a result, there will be some noticeable fluctuations on the scale. You may find yourself up 4 pounds after a high carb day, then down 5 pounds after the following low carb day.

Before_After_JackieRodriguez

Do I have to take pictures during my transformation?

While you don’t HAVE to, we highly recommend it. One of the most wonderful gifts you can give yourself during this transformation is the proof of progression. Not only will this memorialize where exactly you came from (and it will serve as a constant reminder to never go back), but it will also give you a more “objective” perspective of your own body so you can see the true results. Naturally, our eyes play tricks on us—what we see in the mirror is NOT reality!

If you choose to, you can share your transformation pictures across any of your social networking platforms (Instagram, Facebook, etc.) from the TRANSFORM app. Your transformation will give hope and inspiration to everyone around you, and it can help them choose to change their lives for the better too!

Now, if you are following the app, you don’t have to worry about much of this at all. We will guide you every step of the way…even sharing our tried and true Life Lessons that have proven to be the magic ingredient to thousands of lasting transformations over the years.

On that note…come TRANSFORM with us! Click below to Download: 

 TransformwithChrisandHeidiAppStorebadge_new

Xoxo,

Heidi

Related reading:

10 Tips to Crush those Cravings—For Good!
It Really Is All About the Promise
Meal Prep Tips and Tricks You Need to Know
A Weight Loss Win: It’s More Than That Number on the Scale
Our Transformation Mantras + Top Tips for Success
6 Secrets to Success: How to Reach Your Goals This Year
Avoiding Road Trip Road Blocks!


223 Comments

  1. Natasha stabile - April 23, 2017

    First I want to say thank you! I downloaded the app and had planned to start on Monday but couldn’t wait and started on Saturday instead. I have two questions though that I’m hoping you could answer.
    1) On reset days the “reward” meals have a suggested calorie allowance for three meals. I am a macro counter, what would your suggestion be for macros on those meals. Should I follow similar to the high carb days?
    2) With the accelerators I saw that kickboxing can be an exercise, I just wanted to make sure that my 60 min kickboxing class would be considered the accelerator for the day. ( I’m on the physique program so right now I only have 10 min accelerators however I take ilovekickboxing.com classes which are an hr long 4x per week. We have a 15 min “warm up” that’s mainly cardio, stretch, 6 bag rounds, partoner drills which include conditioning drills, them stretch again at the end)

    Thanks for your help

  2. Jaime - April 22, 2017

    I have been doing the physique program for 3 weeks now. I lost a pound then went back up a pound. I took measurements and haven’t lost. I am following the diet as close and possible and working out and doing the cardio. I have Loved the app for everything but I’m getting discourage because I’m not getting results. I want to chang the carb cycle but I’m not sure how to inside the app. Any help/thought would be great! I was going to have seen something by now, but wondering if I’m getting to many carbs?

  3. Geri - April 18, 2017

    I am very frustrated. I gave up trying to do my workout today. I cannot do the workout and hold my phone. If I set my phone down the timer stops. I have to stop and restart it and then the time is not accurate. Please fix the timer. If I get a call I will pause it myself. PLEASE FIX THIS. Sorry, had a hard day at work and don’t need the added frustration.

    • Team Powell - April 19, 2017

      Hi Geri: We are so sorry for the inconvenience! We designed the timers to pause when the screen turns off or changes so that if you receive a phone call or incoming message, you can pick up where you left off. However, we are working with our developers so that you’ll be able to do hold your phone while working out.

    • tiphany - April 20, 2017

      PLEASE HELP!
      I love the app but for some reason I am having a difficult time trying to replace meals you have with my own to get the right macros etc.. i am frustrated and i am unsure how to start the program if my macros arent right..

    • Team Powell - April 20, 2017

      Hi Tiphany: We totally understand it can be a bit tricky to match your own meals to those in the app. We are working on the option to be able to add your own meals, but that is a long and involved process, so we hope you’ll be patient with us! If you can begin by only replacing one daily meal with one of your own meals, that should help, and then go from there. And as long as you’re getting close to those macros, you’ll be just fine. 🙂

  4. Georgia - April 17, 2017

    I’m enjoying the App and lost 4 lbs the first week. How do you add the new weight in? I’m not seeing it anywhere.

    • Team Powell - April 18, 2017

      Hi Georgia: Congratulations!!!! You can update your progress on your Me tab, then Progress, then Update Progress. 🙂

  5. Aimie - April 17, 2017

    I bought the year membership on my droid, but just got an apple watch so switching back to my iphone. do I need to cancel, then repurchase using apple app, or just download and log in? Also I wasnt my treat day to be Saturdays, how can I change it from Tuesday when I started to Saturday?
    Thanks
    Aimie

    • Team Powell - April 18, 2017

      Hi Aimie: You can change your Reset Day on the Me tab, then Program, then scroll down to change your day. As far as changing your subscription from Android to Apple, you can try logging in on your iphone, but I believe you’ll need to purchase your subscription through the Apple app store, but I’d contact our support team to make sure: support @thetransformapp.com. Please put your issue in the subject line, and please be patient – our team gets to emails as quickly as they can!

  6. Carol - April 17, 2017

    Hi Team
    I think i may have messed up my settings in the app…the day after reset day is it Hc or Lc??

    • Team Powell - April 17, 2017

      Hi Carol: Since the app uses 7 different carb cycles, and since the programs are customized and can be a bit different for each user, it’s difficult to answer your question. The day after a reset day is usually a HC day, but again, it could be different for your program. You could follow your program as it is in your app for this week, then do your weekly update. Or you can reset your program from the beginning (to set a new start date or begin fresh):
      1 – Go to [Me] and select [Program] on the top navigation bar
      2 – Select another transformation program (Weight Loss, Physique, Cross Training)
      3 – When the pop-up asks if you want to select THAT program, select “Yes”
      4 – Then select to go “back”
      5 – This will override the system and place you back on the original Transformation selection page.

      Hope that helps! 🙂

  7. Patsy - April 13, 2017

    Me again ha, I decided today to add my meals to my fitness pal but when I pulled a couple of things up the calories and other other information did not match the transformation app. For example in transformation the calories for tuna avocado wraps is 254 but when I found it in my fitness pal the calories show 650 for Chris and Heidi Powell tuna avocado wrap??????

    • Team Powell - April 14, 2017

      Hi Patsy: Since we added all of our recipes to MFP, including several calorie versions of each (totaling over 2000), you’ll need to search for both the name AND the calories for that recipe: Chicken Fajita Bowl (352 cals), for example. You should be able to find them!

  8. Teresa - April 12, 2017

    Hi,
    In regards to printing the shopping list. When I hit the share button it doesn’t open.

  9. Geri - April 12, 2017

    I love the app but am having a problem. When doing the workout, the timer pauses if I don’t keep moving my phone. I have the settings to not turn off the screen until there are 10 minutes of inactivity. If I don’t move the phone constantly the timer stops and I have to stop and reset the timer. How do I get it to keep running without holding and moving my phone?

  10. Kimberly - April 12, 2017

    Hi Team Powell. When will the option be available to add our own foods into the app that we eat? Thank you!

    • Team Powell - April 13, 2017

      Hi Kimberly: We’re working on that, but I don’t know when it will be available. I wish I had more information for you!

  11. Shandy Timp - April 12, 2017

    I am wondering about using BCAA’s along with the meal plan in the Transform app? Is there certain BCAA’s that can be used along with the meals in the app? Or should we avoid them, I am just wondering because the ingredients in BCAA’s differ from brand to brand and I believe that some are worse than others. I currently use one but wondering if it works with the meal plans and the Macros.

    Thanks!

  12. Jane - April 11, 2017

    Hi I’m on the physique shred program and have been doing my own meals so far. My question is am I good as long as I’m hitting my overall daily goal of protein, carbs, and fats, or do I need to hit the specific numbers the app gives me for that specific meal? Does that make sense? So if on a low carb day the app has my dinner at only 6 carbs but I haven’t eaten a larger portion of my carbs from earlier in the day am I fine to add them into my dinner?

    • Team Powell - April 12, 2017

      Hi Jane: Great question! You’ll want to follow the calories/macros for each specific meal (Breakfast, High Carb, Low Carb, and Reset) since each type of meal has a particular purpose in the plan. Hope that helps!

  13. Patsy - April 11, 2017

    I was wondering if some different meals will be added soon. I have only been having the ones in the app and am about ready for some new choices. I am loving the ease of having the meals and recipes to choose from as I am not good at coming up with the meal ideas. Thanks

    • Team Powell - April 12, 2017

      Hi Patsy: We currently have almost 200 meals in the app, and we’re working on new meals right now. They’ll be in the app very soon! You might also double check your meal filters to make sure none are turned off (and therefore decreasing your meal options). To do this, go to Nutrition, then click on the arrows in the upper right hand corner. We’re so excited you’re loving the app!

  14. Carol - April 10, 2017

    Hi Team I got the app yesterday and its amazing!! I started yesterday but my herniated disk in my back has flared up so i cant do any workouts😩 Is it possible to still lose if i take a break from working out or should i just start when im better?

    • Team Powell - April 11, 2017

      Hi Carol: Oh no! 🙁 You can totally pause your workout program while you’re healing (Go to Me, then Program, and scroll down and pause your workouts). And since 80% of weight loss is nutrition, follow your nutrition program in the app, do the weekly updates, and your program will adjust based on what you input. Then when you’re all healed, just un-pause your workouts, and you’re good to go!

  15. cristy - April 10, 2017

    I downloaded the app and chose Weight Loss because that is my main goal.
    However, I have been following a Weight Lifting program for the last 1 1/2 years.
    Can I still continue that? I love lifting 🙂 I do it 6 days a week, with the splits of glutes/hams,
    back/bicep, shoulders/abs, glutes/quads, chest/triceps, abs. In addition to 6 days cardio.

    • Team Powell - April 10, 2017

      Hi Cristy: All 3 programs have a weight loss option, so if you love weight lifting, choose the Physique program! And you can change programs any time you want to also. 🙂

  16. cristy - April 10, 2017

    Hi! I really need to see the menu for the new week on Sunday so I can shop and prep
    but wasn’t able to pull it up until this Morning (Monday). Is that a glitch or just how it always is?

    • Team Powell - April 10, 2017

      Hi Cristy: On your Nutrition page, choose Planner, and then choose next week’s date at the top of the screen. You can then plan you meals for next week, and they’ll be added to your shopping list! 🙂

    • Bethany - April 11, 2017

      Thanks for asking! I was wondering the same!

  17. Kalyan - April 9, 2017

    I was originally on the turbo cycle and have been for two weeks, I went to show my husband the app and accidentally selected another plan. It said that my last plan would be saved for next time and asked if wanted to continue. My husband wanted to see if the nutrition portion was much different before he bought his, so I selected the male physique plan…now my dashboard shows male physique L2…and I can’t change it back lol. I’ve meal prepped but want to go back to my plan…how do I do this??

  18. Teresa - April 9, 2017

    Hi,
    Is there a way to print the shopping list ?

    Teresa

    • Team Powell - April 10, 2017

      Yes! You can share your shopping list by email, then print it from there!

  19. Geri Messerschmidt - April 9, 2017

    I am struggling with following the nutrition part of this app. Years ago I used the bode app and lost 17 pounds. I always started my day with just the protein shake. I am having a hard time eating breakfast and also struggling with enough options for low carb supper. I wish you could incorporate more options from for supper and food options from the bode app. I don’t remember struggling with the bode app which still had me carb cycling . Any suggestions would be

    • Geri Messerschmidt - April 9, 2017

      appreciated.

    • Team Powell - April 10, 2017

      Hi Geri: There are several low carb meal options, so make sure you don’t have any of your filters turned off. To check this out, go to your Nutrition page then click on the arrows in the top right corner. From there you can choose what you’d like included in your meals based on your preferences. And we’re working to add more recipes to the app right now, but in the meantime, you can sub your own meals for any in the app as long as you make sure the calories and macros match as closely as possible. You’re going to love the new meals we’re adding to the app!

  20. lindsey - April 9, 2017

    I just downloaded the app yesterday and set my start day to today (accidentally). I’m currently on the last day of a cleanse and need to restart my “start” day for the Turbo Cycle. How can I do that?

    • Team Powell - April 10, 2017

      Hi Lindsey: If you have found yourself in your active transformation and want to reset from the beginning (to set a new start date or begin fresh), here’s a cool little “hack” to start over: 😉
      1 – Go to [Me] and select [Program] on the top navigation bar
      2 – Select another transformation program (Weight Loss, Physique, Cross Training)
      3 – When the pop-up asks if you want to select THAT program, select “Yes”
      4 – Then select to go “back”
      5 – This will override the system and place you back on the original Transformation selection page. Now you can start fresh!!

  21. Amanda Svaleson - April 8, 2017

    Should I be weighing my meat before or after I cook it? A lot of the recipes say meal prepped which makes me think after? I just want to make sure I am eating what I’m supposed to.

    • Team Powell - April 8, 2017

      Hi Amanda: You are correct! If the recipe says meal prepped, you’ll weight your meats after cooking them. 🙂

  22. Esabel - April 8, 2017

    Hi Just wondering if the App has vegan or vegetarian options for the meals I can’t digest meats or any animal based products so I’ve had to go vegan

  23. Lisa - April 8, 2017

    Question: I’m currently on Physique Lean and Shredded. Im 122lbs and 25% bodyfat. My goal is to lose bodyfat of course and gain muscle (which I figure I can’t do at the same time). So, am I on the correct program? Should I be on Maintain weight (lose bodyfat gain muscle)?

    • Team Powell - April 8, 2017

      Hi Lisa: You can totally do the Physique program! All 3 programs have a weight loss option, so you’re good to go with whichever program you choose!

  24. Vicki Costanza - April 8, 2017

    Started this past Monday – weigh in’s tomorrow, I am so stoked to see how I made out. It’s been so easy to plan and find things to stick with during the day. And I love having my workouts right at my fingertips each day!! <3 Thanks for putting such an awesome program together Heidi, Chris and the Transform team!!

  25. Jaime - April 7, 2017

    Loving the app!!💗 Thank you so much for ALL the hard work and the time that went into this wonderful app!!!

    Can I get an idea of how the reward meal works and when I put that into my week or will the app add it for me when I get it? I have not been tracking macros because I have figured that the app has what I need for them, I just need to follow the recommendations for the meals?!? Have I understood that right? Also, how do I figure my macro, if I want to track?

    • Team Powell - April 8, 2017

      Hi Jaime: The app will plan your reward meals for you! You can change out the suggested meals also. The app also figures out your macros for you, and we’ve added all of our recipes to MyFitnessPal also. To find a recipe, be sure and search for both the name and calories for that meal: Chicken Fajita Bowl (352 cals), for example. Hope that helps!

  26. Caroline - April 7, 2017

    It’s not available in Canada. Why ? 🙁

    • Team Powell - April 7, 2017

      Hi Caroline: It should be now! There was a glitch in an update, but it’s been fixed. 🙂

  27. Brooke - April 7, 2017

    I am trying to download this app and it says it’s not available right now. My friend uses this and o would like to as well. Please help!

    • Team Powell - April 7, 2017

      Hi Brooke: It’s there now! We hope you’ll love it!

  28. Patsy - April 6, 2017

    I like to put cream in my coffee. Will that mess this plan completely up or is it ok to use in moderation?

    • Team Powell - April 6, 2017

      Hi Patsy: We recommend drinking your coffee black with 0 calorie natural sweeteners, but if you do add cream to your coffee, then that goes toward your fat for that meal. We’re excited your Transforming with us!

  29. Kelly - April 6, 2017

    Loving the app and plan! I lost total of 4pounds. Weigh in day today following reset. Weight was back at start. Is this common? 0possiblynsee a drop over next few days? I adjusted reset day to be Sunday’s instead which will be 4 days prior to weigh ins. Is this ok?

    • Team Powell - April 6, 2017

      Hi Kelly: We’re so excited you’re loving the app! We recommend you weigh the morning of your reset day since your weight can go up a bit on your reset day (but it will totally go back down – reset days are super important for success!). Hope that helps!

  30. Beverly Snow - April 6, 2017

    Does the grocery list change every week? If so, when will it be available for us to see so we know what we will need the next week?

    Thank you

    • Team Powell - April 6, 2017

      Hi Beverly: The grocery list is formulated based on the meals you choose for your meal plan. You can look ahead to the next week for planning purposes by going to the Nutrition page, then click on the next week towards the top of the page. 🙂

    • Vicki Costanza - April 8, 2017

      Once your prior meals “roll off” and you’ve created your meal plan for the next week your shopping list will update. If you do your meal plan for the next week on Saturday and also shop (that’s what I did today) know that the ingredients for Saturday and Sunday are still on your shopping list, just make those adjustments and it’s easy to grab what you need for the next week. Plus you may have some things on your list that you bought the week prior and still have plenty of, so you would just cross those off and use what you already have. 🙂

  31. Amanda Ritter - April 5, 2017

    Good afternoon!

    I downloaded the app and really love it so far! I have one question. I had gastric sleeve surgery three years ago. I’ve lost almost 100 pounds, but still need to lose about 80-100 more pounds and have been at a standstill for two years. My doctor has already approved the food on the carb cycling plan. That is not an issue. My question relates to the calorie count. There is no way that I am able to eat the amount of calories listed. My doctor advised me that I may eat the food listed, but just eat the quantity that I am able to. I believe this will end up being approximately 2/3 the amount of calories that are listed. I know that you usually respond to weight loss surgery patients advising them to ask their healthcare provider. That is why I wanted to mention that everything is fine with the doctor and the food itself. I just wanted to make sure that I am not required to eat the recommended calories for the carb cycling to be beneficial. Will this still be beneficial if I am not eating the same amount of calories listed, but I am eating the recommended food in the meals and doing everything else that is suggested in the app? Thanks for any assistance!!

    • Team Powell - April 5, 2017

      Hi Amanda: You should be fine! The most important thing is for you to follow your doctor’s recommendations, and make sure your eating the same amount of the food (2/3 or what you find that works best for you) across the board so you’re getting all the nutrients you need. 🙂

  32. Loreen - April 5, 2017

    Is there a way to add your own meal?

    • Team Powell - April 5, 2017

      Hi Loreen: We’re working on adding that option to the app, but in the meantime, you can sub one of your own meals with what’s on the app, but be sure to try and eat the same amount of calories and macros for that meal. Hope that helps!

  33. Amanda T. - April 5, 2017

    Hello Team Powell!
    I’d like to tell you how much I’m loving the Transformation app! I’m using it in combination with your Extreme Transformation book. I Love how the app really breaks down macros and calories based on weight and goals. I do have a question regarding the reset day (I’m doing the turbo cycle). I understand the importance of starting the day within 30 minutes of waking with a healthy breakfast. I have been loving the breakfast fruit smoothie in the app. My question is this, am I able to switch around the higher calorie meals for my last meal of the day? I would prefer to have a higher calorie meal for dinner, so can I switch these around? For example, the app says that I can have up to 550 cal for my three middle meals of the day. Then my last meal should be around 220 cal. Can I trade them around as long as I start the day with the healthy breakfast? Thanks!

    • Team Powell - April 5, 2017

      Hi Amanda: It’s best to follow the outline in the app whenever possible since that meal plan is programmed into your program. 🙂

  34. Jaime - April 4, 2017

    Is there a place to find where the macros are for the high and low carb days and calories for the physique and cross fit apps? Just wondering if I should be tracking Macros or calories and where my range is if I don’t eat what is on that particular plan or meal? Also, how many times a day can we do the HIIT or the 10 minutes workout?

    Did my first work out today and I am loving this app, loving the food plan too!! Thank you so much for all the hard work and time spent on it! 💗

    • Team Powell - April 5, 2017

      Hi Jaime: If you’d like to sub your own meal for any of the meals, try and choose one that is as close as possible to what’s in the app. Otherwise, you can add up your recommended calories and macros for the day and use that number, keeping in mind that it’s best to follow the meal pattern each day (breakfast, low carb, high carb, etc.). And you can do your workouts as many times as you’d like, just be careful to not overdo it! Hope that helps!

  35. Cynthia - April 4, 2017

    Firstly, I love the app so far, and I’m already seeing some results, so THANK YOU!

    I was wondering if there was a way to report issues or suggest improvements for the apps technical functions? It seems to have some minor – but irritating quirks that could be easily fixed if your software people were aware. One example would be, When planning a menu for the next week, no matter what screen you are on, when you change something it takes you back to today. No big deal once or twice, but five meals for seven days makes it a time consuming issue, that could be fixed with a line or two of code.

    Again, I love the app! And I think using the users to continue to improve it makes sense.

  36. Shandy - April 4, 2017

    I was wondering if we can switch our meals, say for instance I want to switch my Breakfast and morning snack around. I am wanting to do this because I get up at 5 and start my workout around 5:30 – 5:45 and workout for an hour. I am used to not eating right away, but I am finding it hard to fit 5 meals in not eating right away in the morning. Also the breakfast meals are to much for me to eat and then workout. I feel to full this is why I would like to eat my morning snack, lets say a protein shake and a marshmallow dream bar and then workout versus a protein shake and two pieces of whole wheat toast with peanut butter. Would it be OK to switch these around in the mornings only?

    Thanks!

    • Team Powell - April 5, 2017

      Hi Shandy: Here’s a post that can help you figure out how to work in your meals around your workouts: http://heidipowell.net/9194. And it’s best to leave the meals in the order they’re outlined since breakfasts, low carb, and high carb meals are made up a bit differently. Hope that helps!

    • Shandy - April 5, 2017

      Thank you the video was very helpful!!!!!!!!!!!

  37. Beverly Snow - April 4, 2017

    I have a question about the low carb lunch that includes shredded chicken, almonds, cheese and almonds. Would it be okay to add strawberries ?

    • Team Powell - April 5, 2017

      Hi Beverly: A low carb meal is made up of a protein, a fat, and veggies (the non-root/non-starchy type), so you won’t want to add a fruit/carb. Hope that helps!

    • Beverly snow - April 5, 2017

      thanks and that makes sense.

      i weighed myself this morning and in just two days of following food plan and exercise plan, I’m down 2 pounds. I know that you shouldn’t weigh daily but it’s the only way I can keep myself motivated

    • Team Powell - April 5, 2017

      Hi Beverly: Yay!!!! 🙂

  38. Jessica Olson - April 4, 2017

    I Signed up for the App on my Iphone, can I not get it on my Ipad? Its asking for another payment? I dont want to be charged twice but it would be nice to see a larger screen for workouts.
    thanks

  39. DebMeltzer - April 4, 2017

    Day 2 of my Transformation! Love the APP! Not hungry at all! Do you sell a transform workout tank? If so, where can I find it to buy it?

    • Team Powell - April 5, 2017

      Hey Deb! We love that you’re loving the app! We’re working to make Transform products available, so stay tuned!

  40. Erin - April 4, 2017

    Is there a place to put what weights you did for each exercise? i wanted to be able to go back and look each week.

    • Team Powell - April 5, 2017

      Hi Erin: We’re working on adding this to the app, but in the meantime, you can track your weights in a journal entry on the Me page. 🙂

  41. Lisa - April 4, 2017

    I’m a bariatric patient (gastric sleeve) who is 5 years post op….I have gained weight back, yes people it happens! I want to try carb cycling to get back to where I was but I am apprehensive since I can’t eat as much as someone with a normal size stomach. Would I just stop when full and wait until my next meal? Would it effect my progress by not getting all my recommended food in? Please help!

    • Megan - April 4, 2017

      I am in a similar place, and had the R&Y surgery. I look forward to seeing their feedback on this question.

    • Team Powell - April 5, 2017

      Hi Lisa: Great questions! I’d discuss the program with your healthcare team and then follow their recommendations for any modifications. They are the best ones to assist you since they know your health history and can work with you personally.

  42. Sarah - April 4, 2017

    I signed up and started yesterday, but I feel like I’m eating way too much food! Should I try and reduce the recipes? I wasn’t even hungry yesterday and had to force myself to eat the “fifth meal”.

    • Shandy - April 4, 2017

      Hi Sarah, I asked the same question a few days ago about the portions and calorie counts. I have been forcing myself to eat for the last four days and so far I have lost 3 pounds!! However when I get to my fifth meal I can only eat half of it yet. I think it takes some time for your body to adjust especially if you have been eating only 1200-1600 calories a day. I hit a plateau and this program so far has helped me get past that! I just thought I would share my experience so far with the app and the meals.

    • Team Powell - April 5, 2017

      Hi Sarah: It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and ‘old school’ mentality) that you have to starve yourself to reach your goals – this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ‘step-down’ manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals!

  43. Teresa - April 4, 2017

    Hi,
    I need help choosing which carb cycle. I’m 54 , postmenopausal and a stubborn loser. I read they used the extreme cycle on the show. I chose turbo cycle but I’m wondering if that is the best choose for me. I have 30 lbs to loose. Any suggestions on how to pick the cycle for me?
    Thx

    Teresa

    • Team Powell - April 4, 2017

      Hi Teresa: Any of the carb cycles can work for you, and you can change cycles at any time also! The Turbo Cycle is a great place to start, so you’re good to go!

  44. Kel - April 3, 2017

    Thanks for the quick response!
    I am still confused though.
    So even at my max intensity I need to do 15 reps?? Usually at my max I can only squeeze a few reps.
    Maybe I’m going to heavy??

    • Team Powell - April 4, 2017

      Hi Kel: If you can, do 15 reps at all intensities. You can also do what we call “chipping,” where you do what you can, rest for a few seconds, and then get right back at it. And if you can’t do all 15 reps, that’s okay too. As your strength increases, you’ll be able to do more reps. You got this!

  45. Kel - April 3, 2017

    Hi team Powell!!
    I have a question about the sets/reps.
    On the second week of level 2 physique, I noticed that it has the set intensity as moderate,heavy , heavy and max. 4×15
    So does that mean that I need to do 4 sets of 15 reps on all intensities?
    There’s just no way I can do 15 reps of my max weight.
    I’m just a little confused so any help would be appreciated!!!

    • Team Powell - April 3, 2017

      Hi Kel: Great question! For each set, you’ll use an amount of weight to correspond with that intensity. So for your first set, you’ll use moderate intensity, 2nd set – heavy intensity, 3rd set – heavy intensity, and 4th set – max intensity. You’re doing awesome!

    • Mara - April 3, 2017

      It would be the max weight you can do for 15 reps. The last 2-3 reps should be challenging. It’s not a 1 rep or 5 rep max but a 15 rep max.

  46. Erin - April 3, 2017

    Hello,

    I am starting today and I feel a little lost. I am set up to workout 5 days a week. Does it matter which days i work out based on the high carb, low carb and reward days?

    Also what is the benefit to resting between sets? i am on a tight schedule when i go to the gym and would like to shorten the rest time is that recommend?

    • Team Powell - April 3, 2017

      Hi Erin: For the Physique and Cross Training programs, you can work in your workouts throughout the week as you’d like. Resting in between gives your muscles a rest so you can be more effective in the additional sets, but if you don’t have time to rest, you can cut that time back. 🙂

  47. Shawn - April 2, 2017

    One of the confusing park i faced during signing up the app is the category for weight loss, physique and cross training. I am a fairly active gym goes and do at least 20-30 mins of cardio and lift a little weight as well. my goal is to get 200 with built muscle(i.e loose about 70-80 pound as well. So based on that do i choose weight loss as my plan or physique, as both the plan have different food selection and calorie intake.

    • Team Powell - April 3, 2017

      Hi Shawn: First (and most excitingly), you are never STUCK to any program. Once you’re a TRANSFORM member, you have access to ALL of our programs – Weight Loss, Physique, and Cross Training – and can switch from one program to another at any point in time if you would like. Simply put, Chris and Heidi have built 3 “paths” of transformation to choose from. On EACH path, there is the option to SHRED DOWN and LOSE WEIGHT. So if you choose Physique or Cross Training, rest assured you will reach your weight loss goal! You’ll simply choose that option AFTER you choose the type of training you want to do.

      Each of the training programs below has several more “paths” within to create a custom experience for you. Don’t worry, with a few questions about your goals, the app will help direct you to the right path.

      PHYSIQUE – This “body sculpting” program and will help you sculpt your body to the specific shape that you want. Want to lean out and create a nice bikini body or get ready for a wedding? There’s a program in here for you. Want to build lean muscle mass and/or shred down? There’s a program in here for you. The programs are different for men and women, AND there is both Beginner AND Advanced programming to suit your needs. This program requires gym access. If you have a home gym with limited equipment, you can use the Modifier Movements provided to make it work. This is the program Chris and Heidi follow prior to stepping on stage for their physique and bikini competitions.

      CROSS TRAINING – Athletes or anyone wanting to BE an athlete needs to do this program! For beginner up to advanced athletes, this CrossFit-style program will challenge and strengthen you like never before! Best part about this program? You can do it WITH or WITHOUT access to equipment. Stay-at-home moms looking for their inner athlete…do our Bodyweight Cross Training program! All you need is a $20 at-home pull up bar and a box (or chair). If you’re looking to increase your strength and have access to functional training equipment, try out the Fully Equipped Cross Training program. This is what Chris and Heidi did prior to their CrossFit competitions.

      WEIGHT LOSS – This method of training is PERFECT for the person looking to take that very first step toward Total Transformation. This is the tried-and-true training method they’ve used to create hundreds of HUGE transformations, and it is complete with Modifying Movements so you can work around injuries and joint pain. This program is also wonderful for the stay-at-home mom who prefers lower impact movement. The intensity on this program is what you make it. If you push hard, it will be tough. If you need to slow down, you can!

      Hope that helps! 🙂

  48. Teresa - April 2, 2017

    Team Powell,
    Is there guidelines on how to choose the cycle that’s best for me? I choose turbo cycle but I read that they used the extreme cycle on the show. Do u have any recommendations on how to choose the right cycle?
    Thx in advance.

  49. Jaime - April 2, 2017

    I would like to do the physique app. Do I have to belong to a gym to do it or is here modifications I can do from home shown somewhere? I really enjoy lifting and would like to continue with this app!?!

    • Team Powell - April 2, 2017

      Hi Jaime: For the Physique programs, we do recommend gym access, or at least home weight equipment (dumbbells, power racks, barbells, etc). Hope that helps! 🙂

  50. Bronte - April 2, 2017

    My verification code went to my junk and by the time I found it, the app went back to the sign up page and when I put in my information again it says error this user already exists…help?

  51. Leah Lee - April 2, 2017

    I signed up for 3 months and I am loving my first week. But it doesn’t let me see past my restart day tomorrow a Monday. I need to do all my prep on.the weekend for the week. I live rural and i can’t just run to the grocery store especially after a 12 hour work day to.prepare for.the week. How do I unlock it HELP !!!

    • Leah - April 2, 2017

      I didn’t see calendar at top of planner. So I’m fixed up for now.

    • Team Powell - April 2, 2017

      Hi Leah: On your [Nutrition] screen, you should be able to click on the next week at the top of the screen and plan those meals for your shopping trip. 🙂

  52. Teresa - April 2, 2017

    Team Powell,
    Thanks for your quick and attentive responses. I have a question about coffee. I use natural Bliss here is the nutrition. What are ur thoughts? Is it ok to use in moderation or is their a better alternative.

    Nutrition Facts: Serving Size: 15 ml

    Amount Per Serving

    Calories: 30
    Calories from Fat: 15
    % Daily Value*
    Total Fat: 1.5g 2%
    Saturated Fat: 1g 5%
    Trans Fat: 0g
    Cholesterol: 5mg 2%
    Sodium: 5mg 0%
    Sugars: 5g
    Total Carbohydrate: 5g 2%
    Protein: 0g
    Fat Calories Per Serving: 15 2%
    Protein Per Serving: 0g
    Ingredients

    Nonfat Milk, Heavy Cream, Sugar, Natural Flavor.

    • Team Powell - April 2, 2017

      Hi Terese: We recommend adding only 0 calorie sweeteners to your coffee, and if you do use this, use it as sparingly as you can. 🙂

  53. Eileen B - April 2, 2017

    How do you change your starting weight on the android version? I added the wrong weight and I just started yesterday.

    • Team Powell - April 2, 2017

      Hi Eileen: If you have found yourself in your active transformation and want to reset from the beginning (to set a new start date or begin fresh or input your correct weight), here’s a cool little ‘hack’ to start over:
      1 – Go to [Me] and select [Program] on the top navigation bar
      2 – Select another transformation program (Weight Loss, Physique, Cross Training)
      3 – When the pop-up asks if you want to select THAT program, select ‘Yes’
      4 – Then select to go ‘back’
      5 – This will override the system and place you back on the original Transformation selection page. Now you can start fresh!!

  54. Christy - April 2, 2017

    Are the actual recipes in my MFP or just the nutritional information. If so, how do you find them? Thanks.

    • Team Powell - April 2, 2017

      Hi Christy: We loaded all of our recipes into MFP, including several calorie versions for each recipe (totaling over 2000 recipes!). When searching for your recipe in MFP, search for the title AND the calories: Chicken Fajita Bowl (352 cals), for example. Make sure the brand says “Chris and Heidi Powell/transform,” and you’re good to go!

  55. Kimberly - April 1, 2017

    PLEASE PLEASE PLEASE modify the app soon to be able to add our own foods. The app was created so it would “think” for us, but would be more helpful if we could add our own foods that are approved and it calculate the macros, etc, for those particular foods. Most of the recipes look great, but there are certain food combinations I would like to be able to create on my own, as long as I stay within the app calculations. Other than that, thank you so much for creating the app and the hard work put into it!

  56. Madeline - April 1, 2017

    Hi! I just got the app and I’m loving it so far. The one question I have is about the meals. I am a vegetarian (I still eat seafood, just no meat) when I filtered out the meals with meat it didn’t leave me with too many options for lunch/dinner. How can I substitute in meat replacements and still make sure I get the right amount of Protein, Carbs, and Fat? Thanks!

    • Team Powell - April 1, 2017

      Hi Madeline: We’re working on some amazing vegetarian meals, so you’ll love that! You can sub any meat replacements you’d like, just try and keep the macros as close as possible. If they’re off by a bit, that’s nothing to worry about! 🙂

  57. teresa davis - April 1, 2017

    Are vegetables unlimited on the plan? The app doesnt address adding additional veges. I love raw veges such as cucumbers and red peppers and normally eat them everyday. Does the plan include any modifications for post menopausal women.
    Thanks for your help

    • Team Powell - April 1, 2017

      Hi Teresa: Yes, you can add in vegetables (the non-root/non-starchy type) with any meal. And if you have any specific requirements as far as being post menopausal, you can definitely adjust the program accordingly. In general, the program should work for both pre- and post- menopausal women. Hope that helps! 🙂

  58. Marcy Heldt - April 1, 2017

    Hello, I’ve been following enter the zone and block eating. How does that translate to your way of eating? I’ve signed up for your program but I’m concerned about the amount of carbs. Please let me know. I was seeing a lot of results in the beginning but now I feel like I’m still scrawny. I work out 5 days a week and my nutrition is spot on but maybe I’m not eating enough. Any help is appreciated. I’ll follow your plain – I am just worried about weight gain. My email is [email protected]. Thanks

    • Team Powell - April 1, 2017

      Hi Marcy: It sounds like you’re doing awesome! In this program, you’ll eat a breakfast every morning made up of a protein, carb, and fat, then 3 high carb meals (protein + Carb) or 3 low carb meals (protein + fat), then a low carb meal for dinner. We also recommend you eat every 3 hours. And carbs are super important for not only good health, but for weight loss and muscle gain. And the way Chris and Heidi have put together their carb cycles have been proven to help people achieve their transformation goals – no matter what they may be!

  59. Geri Messerschmidt - April 1, 2017

    Chris and Heidi,
    Can you please tell me what protein powder to purchase, or give me a few good options. There are so many choices and I have no idea what to buy. I want to start my transformation tomorrow and what to start meal prep. I really would like your guidance on this. Thank you!

    • Team Powell - April 1, 2017

      Hi Geri: We recommend low fat (less than 3g), low carb (less than 7g), with around 20-25g of protein per serving. Other than that, choose what you like best! 🙂

  60. Kelly Schaefer - March 31, 2017

    It would be helpful to be able to look ahead at the workouts. I am going out of town for a couple of days and need to plan for that!

    • Team Powell - April 1, 2017

      Hi Kelly: On some of the programs you can look at the whole week’s workouts, and I’ll pass your suggestion on to our tech team. I hope you have an awesome trip! 🙂

  61. Shandy Timp - March 31, 2017

    First off I have PCOS, I take metformin twice a day and I also have the Merena which all have been recommended by my doctor. I was 270 pounds and I am currently 182 pounds I am struggling to lose the last 30 or 40 pounds. I work out every morning except Sundays. I use my fitness pal app for tracking. I watch my calorie in take and try to stay under 1700 calories a day. I am struggling with the transformation app as I am uncertain on how many calories I should be eating. The app has great recipes and workouts. However if I follow the meal plan it puts me around 2000 calories a day. Which with having PCOS this seems really high to me. My concern is with my PCOS and the amount of calories I should eat in a day. I have a FitBit Blaze and on days I workout my average burn for calories is around 2700. On Sundays if I don’t workout and do basic stuff around the house my average calorie burn is 1700-2000 calories that day. In some ways I am afraid to eat more than 1600-1700 calories a day because I gain weight due to the PCOS. Any advice would be greatly appreciated.

    • Team Powell - April 1, 2017

      Hi Shandy: With your PCOS, you’ll definitely want to follow your healthcare team’s recommendations. If they haven’t given you a calorie recommendation, I’d give the app’s recommendations a try. It is VERY common to be surprised at the amount of food you should be eating to reach your goals on this plan! Most people have the misconception (and ‘old school’ mentality) that you have to starve yourself to reach your goals – this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ‘step-down’ manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals!

    • Shandy Timp - April 1, 2017

      Thank you for the reply! My doctor recommends to eat healthy and not to overeat. The only thing I have been told to avoid was bananas as they cause issues with my digestive system. I will give the meal plans a try and see what happens! I love to exercise and challenge my body so maybe eating more or the right foods would help. Thanks!!!

  62. Angie - March 31, 2017

    I am doing advanced physique. Is the only cardio we are to do is the accerators? I’m a cardio gal with weights, so hard to imagine only that 10 min

    • Team Powell - March 31, 2017

      Hi Angie: You can totally do more cardio if you’d like to!

    • Angie - March 31, 2017

      Thanks for your reply Team Powell. 🙂 What are your thoughts though on muscle breakdown with too much cardio? Esp since trying to build more muscle. Thanks!

    • Team Powell - April 1, 2017

      Hi Angie: You definitely need to be aware of how your cardio affects your muscle growth, and if you follow the recommendations on the app, you should be good to go!

  63. Jackie - March 30, 2017

    Are the recipes you have in my fitness pal in the premium version?

    • Team Powell - March 31, 2017

      Hi Jackie: They’re in both the premium and free versions. When searching for a recipe, be sure to search for the name of the recipe AND the cals for that recipe Chicken Fajita Bowl (352 cals), for example. We’ve loaded over 2000 recipes into MFP, including several calorie versions for each, so it can be a bit tricky to find yours unless you search for the cals also. 🙂

  64. Hailey - March 30, 2017

    Hello!

    I’ve gotta ask…what protein powder do you guys use? There are SO many to choose from and I want to purchase a quality protein powder.

    Thank you!

    • Team Powell - March 31, 2017

      Hi Hailey: We recommend low fat (less than 3g), low carb (less than 7g), and around 20-25g of protein per serving. Other than that, go with what you like best!

  65. Amber Crawley - March 30, 2017

    Hello love the show I hate to ask but are you all going to still be doing the show to be able to help people one on one

    • Team Powell - March 31, 2017

      Hi Amber: The show has been cancelled, but you can get pretty close to one-on-one help through the app!

  66. Patsy Mitchell - March 30, 2017

    My question is I have signed up for the program but requested it to start on Monday. are the meals showing for my choices now the same ones that will be there when I start on Monday? Didn’t want to buy a lot of food and then find the menus to be different when I actually start on Monday. Also is there some place that shows the prep instructions? Very anxious to get started.

    • Team Powell - March 31, 2017

      Hi Patsy: They should be the same! And there are complete prep instructions for every meal once you tap on that meal. 🙂

  67. Marcia - March 30, 2017

    As I’m reading the “nutrition” portion of the article, MyFitnessPal is mentioned and how we can find foods ex: Pepper Jack Chicken (346 cals). I did a search on MyFitnessPal and found that the Pepper Jack Chicken – Chris and Heidi Powell/transform, 1 serving shows up as 507 cals and not 346. Could this be a mistake? Or does it matter that I do not have the Premium portion of the app?

    • Team Powell - March 31, 2017

      Hi Marcia: We loaded over 2000 recipes into the app including several calorie versions for each of our recipes, so you could find 13 versions of Pepper Jack Chicken. That’s why it’s super important to include the calorie version for your recipe in your search. And you should be good to go with the free version! 🙂

  68. Danielle - March 30, 2017

    I want to start this journey and know I am 5’9″ and 202.5lbs but I am a mom of two and my youngest is four months old. I breastfeed exclusively. I know I need 500 extra calories to makeup for what I loss breastfeeding but is there a way to make sure I am on the right track and not going to harm my little ones food supply in the process? I need to start this so because I want to feel healthy again.

    • Team Powell - March 31, 2017

      Hi Danielle: Congratulations on your new little one! First, check with your physician before beginning ANY nutrition and exercise program while breastfeeding. As you know, your calorie needs are a little higher per day since you are “eating for two,” so you may want to adjust according to what your physician suggests, like adding in extra macros to your meals, and you should be good to go! 🙂

  69. Erin - March 30, 2017

    I just signed up today and starting Monday 🙂 i’m doing the Physique, advanced- how long are the workouts? I’m not able to see the workouts yet since I don’t start on Monday. I’m sure I might have more questions 🙂

    • Team Powell - March 30, 2017

      Hi Erin: The workout length can depend on your fitness level, but you can roughly plan around 45 minutes – maybe less, maybe more. 🙂

  70. Karen - March 30, 2017

    How do we cancel the membership during the trial period and not get charged?

    • Team Powell - March 30, 2017

      Hi Karen: Here’s how you can cancel your membership:

      Apple:

      1-Touch Settings
      2-Touch iTunes & App Store
      3-Touch Apple ID
      4-Touch ‘View Apple ID’ in the pop up
      5-Touch ‘Subscriptions’
      6-Touch Transform
      7-Touch Cancel Subscription

      Android:

      1-Open the Google Play Store
      2-Tap menu
      3-Tap ‘My Apps’
      4-Tap ‘Subscriptions’
      5-Find the subscription you want to cancel and click on it
      6-tap ‘Cancel’

  71. Kelly Schaefer - March 30, 2017

    I started a Facebook group so we can help each other along the way and use it to find people and add them on the community part of the app.
    https://www.facebook.com/groups/408140389542736/

  72. Lisa - March 30, 2017

    I am already a very active person doing both cardio and scheduled training through the week. I would really love to see if the ‘crossfit transformation’ would fit in with what I am already doing. Can you please give me a general idea of the average time required for the daily workouts so I can judge whether or not this will be a good fit with my current regimen?

    • Team Powell - March 30, 2017

      Hi Lisa: It sounds like both the Cross Training and Physique programs would be great for you! The workout time varies and can depend on your fitness level, so it’s a bit hard to give a set answer. I’d guess around 30-ish minutes? You get your first 7 days of the program free so you can check both programs out! 🙂

    • Kelly Schaefer - March 30, 2017

      There is a 7 day free trail!

  73. Liz - March 30, 2017

    How do I add the “fast food” meals as one of my meals – I plan to get chicken and fruit for lunch today.

    • Team Powell - March 30, 2017

      Hi Liz: We’re working on the option to add fast food meals to your planner, but in the meantime, choose fast foods that are similar to the meal you’re replacing in your planner. We hope you’re loving the app!

  74. Amy Dickerson - March 30, 2017

    Hello! I looooove the app. And yes, I pretend we are all best friends working out in my house together. Don’t judge 😏 lol

    Question…. As long as I stay in the fat, carb, calorie, etc recommendations for a meal is it okay to substitute at times? As well as food type staying within the food type….low carb vs high carb.

    For instance, yesterday I didn’t have carrots so I had a cup of cooked cabbage.

    • Team Powell - March 30, 2017

      Hi Amy: We’re so excited you’re loving the app! And yes, you can totally make subs as long as they fit into the cal/macro parameters for each meal. And if you wouldn’t mind, would you please leave a rating in the app store where you purchased the app? That would totally make Chris and Heidi’s day! 🙂

  75. CELESTE - March 30, 2017

    Hi heidi and chris, I’m celeste from barcelona, ​​spain, have not thought to include a translation of the app in spanish ?? Thank you, I love the trick you do. I love you Chris.

    • Team Powell - March 30, 2017

      Hi Celeste: We’re working on that, so stay tuned! 🙂

  76. AF - March 29, 2017

    I’m a little concerned about the calories my nutrition is set at 😬 I have about 50lb to lose. But it’s has me at 2050 for low carb days and 2200 for high carb. This makes me nervous as it’s more than I normally eat. Will this really result in weight loss? Or did I enter something wrong when putting my info in?? Is there a way to re enter info?

    • Team Powell - March 29, 2017

      You might want to double check that you input the correct info just in case, but it is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and ‘old school’ mentality) that you have to starve yourself to reach your goals – this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ‘step-down’ manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals!

  77. Kelly - March 29, 2017

    Loving the app so far! My question is about planning. How far out can you plan your meals? I usually do meal prep on a Sunday, so would like to build the next week’s menu in advance of that. Right now I only seem to see the current week. Am hoping that I can start planning for next week before the weekend?

    • Team Powell - March 29, 2017

      Hi Kelly: You should be able to plan your meals for the upcoming week! Happy TRANSFORMation!

  78. Kelly Schaefer - March 29, 2017

    Would anybody be interested in adding each other for the community part? I don’t know anyone else who is doing this!

    • Kelly - March 29, 2017

      Yes! I was thinking the same thing.

    • Denise Saccone - March 29, 2017

      Yes!!! I would love this!! I just followed you.

    • Geri - March 29, 2017

      I don’t know anyone either.

    • Jane Lovatt - March 30, 2017

      How do you add people/ find others in community? Have you found out yet?

    • Team Powell - March 30, 2017

      Hi Jane: You can add people who you know are already using the app, as well as friends you can make on the social media channels. We’re working on adding the option to add “new” friends also. 🙂

    • Natalie - March 30, 2017

      Are reset days also supposed to be non-workout days? If so my workout days didn’t sync up with the reset day I chose (Sunday)?

  79. Kelly Schaefer - March 29, 2017

    I would like to know about when and what to eat around my workouts!

  80. Rupa - March 29, 2017

    Hi there! I am loving the app! Just wanted to let you know that some of the calorie information is much higher in the meals that are loaded in My Fit Pal. For example the Cottage Cheese, clementines and Almonds meal is showing up as 655 calories which doesn’t match what is in the app. Thanks so much!

    • Courtney - March 29, 2017

      Would you mind telling me where/how in MFP you are finding the recipes?

    • Team Powell - March 29, 2017

      Hi Courtney: When searching for your recipe in MFP, search for the title AND calories: Chicken Fajita Bowl (352 cals). Make sure the brand says “Chris and Heidi Powell/transform,” and you’re good to go!

    • Kelly Schaefer - March 29, 2017

      Yes, the 2 I looked for today was way over what it was supposed to be 🙁

    • Team Powell - March 29, 2017

      Hi Rupa: When searching for your recipe in MFP, search for the title AND calories: Chicken Fajita Bowl (352 cals). Make sure the brand says “Chris and Heidi Powell/transform,” and you’re good to go!

  81. Crystal - March 29, 2017

    Hi there I’ve tried changing my start date like you’ve stated in your replies but when I go to “Me” “Settings” there isn’t any option to change start date?

    • B - March 29, 2017

      Same here! The only restart I see is under programs but that restart has to do with the nutrition for the week.

    • Kelly Schaefer - March 29, 2017

      If you change your program it will let you pick a new start date. So you may need to change it then change it back.

    • B - March 29, 2017

      Crystal I was finally able to do it. I found the help though the support website for the app. I used option 1 to restart! Option 2 is just to pause Hope it works for you. Can’t wait to finally use the app 😀

      If you were exploring the app and started the program and want to start over, you have two options:

      1) If you have found yourself in your active transformation and want to reset from the beginning (to set a new start date or begin fresh), here’s a cool little ‘hack’ to start over 😉 1 – Go to [Me] and select [Program] on the top navigation bar2 – Select another transformation program (Weight Loss, Physique, Cross Training)3 – When the pop-up asks if you want to select THAT program, select ‘Yes’4 – Then select to go ‘back’ 5 – This will override the system and place you back on the original Transformation selection page. Now you can start fresh!!

      2) If going on vacation and you don’t want to go back to the beginning, but want to continue where you left off, you simply need to “PAUSE” the app, until you are ready to begin.

      To stop the app (reset it), you simply “pause” it, then restart it when you are ready to begin. You will still have full access to anything you’ve already experienced (videos, etc) and to recipes and meal info for planning.

      To pause the app, simply click on ME on the bottom icons, then PROGRAMS on the top navigation. Scroll down to just below Weight Goal and you will see “Pause Workouts”. Simply tap on the slider and it will PAUSE your workouts and videos.

      When you are ready to start, simply come back to the same area, and retap on the slider to reactivate your workouts, motivations, etc.

  82. Courtney R - March 29, 2017

    I’m loving the app! I had question about the recipes… I am fairly new to MFP and it was mentioned that the recipes are there, that you just have to search for them. How do I search in MFP for all of your 2000+ recipes? Is there an easy way? Do we have to be “friends” on there? I’m coming up short and I wanted to browse through the recipes, but I’m having trouble finding them. I can only find a blog? And then my recipes? Am I missing something? Thank you for any help advice, that anyone can give me.

    • Kelly Schaefer - March 29, 2017

      I just went to add a meal and searched the name of what was on the app and added transform after and found it but it was way over in calories than what it said on the app it was.

    • Team Powell - March 29, 2017

      Hi Kelly: When searching for your recipe in MFP, search for the title AND calories: Chicken Fajita Bowl (352 cals). Make sure the brand says “Chris and Heidi Powell/transform,” and you’re good to go!

    • Team Powell - March 29, 2017

      Hi Courtney: When searching for your recipe in MFP, search for the title AND calories: Chicken Fajita Bowl (352 cals). Make sure the brand says “Chris and Heidi Powell/transform,” and you’re good to go!

  83. Kimberly - March 29, 2017

    Hi, as for changing the program start date, you are saying to go under ME and then SETTINGS and scroll down and change the program start date, but there is no where to do that under those directions. I have an android. So wondering if it is different if you have an android? The only options under SETTINGS when you scroll down are About, Reset Password and Log Out. Nothing about changing start date. Thanks.

    • Team Powell - March 29, 2017

      Hi Kimberly: Try this: If you have found yourself in your active transformation and want to reset from the beginning (to set a new start date or begin fresh), here’s a cool little ‘hack’ to start over 😉
      1 – Go to [Me] and select [Program] on the top navigation bar
      2 – Select another transformation program (Weight Loss, Physique, Cross Training)
      3 – When the pop-up asks if you want to select THAT program, select ‘Yes’
      4 – Then select to go ‘back’
      5 – This will override the system and place you back on the original Transformation selection page. Now you can start fresh!!

  84. Kelleen - March 29, 2017

    I put on phone and tablet but when I try to use tablet it wants me to pay again even after I sign in…I push on the already paid and still won’t work…I get horrible phone service and use tablet a lot at home… Please help… Thank you

  85. Teresa - March 29, 2017

    I have the same issue. Is there a way to reset your weight and start date. I put in what I weighed a couple weeks ago. Got on the scale this am and was up a few lbs. Now it looks like I gained weight in one day Oops! It shows I’m on day 2 instead of day 1.

    • Team Powell - March 29, 2017

      Hi Teresa: Yes! Go to [Me], then [Settings], then scroll down to change your program start date!

  86. Wendy Baker - March 29, 2017

    I love this APP🌸💖 Thanks for answering my questions in a timely manner! I love the simplicity! It’s refreshing to not feel overwhelmed with everything at my fingertips! Great job guys. The cost is truly affordable! Although I feel physically fit to move into physic, I will stay with fat loss to get my food right and look foward to progressing and creating REAL life changes🌸💖🌸💖🌸💖🌸

  87. B - March 29, 2017

    When asked what day I wanted to start I clicked to start on wed (today). I purchased the app yesterday (tues) and it gave me a countdown clock of 2hrs. There was well over 2hrs before (today, wed) when I purchased. Anywho, the app won’t let me start my workouts today (wed). I can only change my meals. Anybody having some technical difficulties with this as well? I was up and ready to head to the gym 🙁

    • Team Powell - March 29, 2017

      Hi B: You can only see your workouts once your program has opened and only the workouts for the current week. If you ever want to change your start date, go to [Me], then [Settings], then scroll down to change your program start date! 🙂

    • Team Powell - March 29, 2017

      Hi B: Here’s how you can reset your program: If you have found yourself in your active transformation and want to reset from the beginning (to set a new start date or begin fresh), here’s a cool little ‘hack’ to start over 😉
      1 – Go to [Me] and select [Program] on the top navigation bar
      2 – Select another transformation program (Weight Loss, Physique, Cross Training)
      3 – When the pop-up asks if you want to select THAT program, select ‘Yes’
      4 – Then select to go ‘back’
      5 – This will override the system and place you back on the original Transformation selection page. Now you can start fresh!!

  88. Megan - March 28, 2017

    I was hoping there would be something about breastfeeding in the app also. My babe is almost 1 and I’m hoping tobreastfeedanother year

    • Team Powell - March 29, 2017

      Hi Megan: First, check with your physician before beginning ANY nutrition and exercise program while breastfeeding! Your calorie needs are a little higher per day since you are ‘eating for two’, so you may want to adjust according to what your physician suggests!

  89. Erica Duncan - March 28, 2017

    Hello, can I do any of the workouts while pregnant to stay fit and active?

    • Team Powell - March 29, 2017

      Hi Erica: It’s best to discuss any workout program with our healthcare team while pregnant and then follow their recommendations. And congratulations!!!

  90. Lh - March 28, 2017

    I’m not able to switch off the items that I don’t want in the meal plan. Is anyone else having the same issue?

    • Team Powell - March 29, 2017

      Hi! You should be able to tap on the items you do/don’t want. If it turns black, it’s switched off. If it’s green, it’s turned on. I hope that helps!

  91. Courtney - March 28, 2017

    Is this a way in the app to say what you are allergic to? I can’t have egg yolks or milk so I’m very limited. Just wondering if there was a way to modify a diet to exclude those items

    • Kimberly - March 28, 2017

      Hi Courtney. If you go under Nutrition and then on the far upper right there are some lines with dots, click on that and a menu will slide to the left with the foods you can tap on that you can’t eat. It will black out once you tap on it. I had to do this myself with something of mine. Hope this helps!

  92. Michelle - March 28, 2017

    Is there a way to add our own food/meals to the app or do we just have to do it through My Fitness Pal?

    • Team Powell - March 29, 2017

      While we pre-created the meals to do all the thinking and macros for you, we do realize that some want to input their own options. We are still building that capability into the app, and it won’t be available for a while. However, in the planner, if you remove a suggested meal, we do give you “target macros” to hit for that meal and stay on track. That way you can enter them into your macro tracker and stay on course! We also put all of our recipes (nearly 2000) into MyFitnessPal. We sure hope that helps and apologize for any inconvenience. We will keep working away to make this transformation experience everything you want!

  93. Kimberly - March 28, 2017

    What is the calculation Chris and Heidi use to calculate a person’s daily macros and calories so it can be input into Myfitnesspal? Thank you!

    • Team Powell - March 29, 2017

      Hi Kimberly: That formula is done through the developers, so we don’t have access to it, but you can go through each meal each day, add those numbers up, and then input them into MFP. 🙂

  94. Christine - March 28, 2017

    Is there a way to pay without going through the app? I don’t like to leave my cc in my iTunes and just use gift cards… if I subscribe it will take what’s on my gift card instead of me using a cc. I want to pay with a cc but not through the app… Any ideas?

    • Team Powell - March 29, 2017

      Hi Christine: You do need to pay through the app store where you’ll purchase the program.

  95. Wendy - March 28, 2017

    Just purchased!!! Starting tomorrow and I’m going to try my very best and give this 100%! VERY excited and thank you Heidi and Chris!!

  96. Jaleen Shier - March 28, 2017

    Just wondering if i missed a step in getting the audio cues,…i have my volume all the way up but can’t hear anything when doing my workouts,…I am thinking it’s a glitch with my phone or does it only work if using my headphones maybe? Day 2 and loving it all so far,…Thanks to everyone who was involved in creating this great app and life changing way of living. Hugs

    • Berta - March 29, 2017

      I noticed that you have to have the ringer on to hear the cues. If your ringer is on vibrate you won’t hear them. You can play your music from your phone in the background while you have the app open and if you do have your phone on vibrate the volume will dip when your next set is coming up.

  97. irma - March 28, 2017

    Hi, i Just purchased the app. I want to start tomorrow. But my app started “today”. Is there a way i can reset the app?

    XO irma

    • Wendy - March 28, 2017

      Same here! I’m hoping I can just do what is showing up today – tomorrow. I wish I had thought it through but I was so excited to see everything I picked “Start Today!”

    • Samanrha - March 29, 2017

      I figured it out! Just now I logged out and logged back in and it gave me the option to “edit” and he talks to you again & you adjust your start date!

    • Team Powell - March 29, 2017

      Hi Irma: If you have found yourself in your active transformation and want to reset from the beginning (to set a new start date or begin fresh), here’s a cool little ‘hack’ to start over 😉
      1 – Go to [Me] and select [Program] on the top navigation bar
      2 – Select another transformation program (Weight Loss, Physique, Cross Training)
      3 – When the pop-up asks if you want to select THAT program, select ‘Yes’
      4 – Then select to go ‘back’
      5 – This will override the system and place you back on the original Transformation selection page. Now you can start fresh!!

Leave a reply