Transform App FAQ: Which program should I choose?

Now that the TRANSFORM app has launched, Chris and I can officially train YOU! We’re getting a lot of questions about the different programs and how to choose which program to follow, so I’m giving you a quick breakdown to help you out.

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 you can switch from one program to another at any point in time if you would like to.

Simply put, we’ve 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 we will still help you 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 it to create a custom experience for you. Don’t worry—with a few questions about your goals, we will help direct you to the right path.

PHYSIQUE: This is our “body sculpting” program, and it will help you, well…sculpt your body to the specific shape 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 does require gym access. If you have a home gym with limited equipment, you can use the Modifier Movements we provide to make it work. And this is the program Chris and I follow prior to stepping on stage for our 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, those who work remotely, and anyone who simply wants to work out at home AND who is 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 our Fully Equipped Cross Training program. This is what Chris and I did prior to our 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 we’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 anyone who prefers lower impact movement. And 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!

In a (big) nutshell, there you have it. Happy choosing…now LET’S TRANSFORM!!!



Related reading:

Transform App FAQs + Tips to Start Your Transformation
Transform App FAQ: HELP!!! I’ve been working my butt off, following my meal plan, and the scale’s not moving! What do I do?
Our Transformation Mantras + Top Tips for Success
Meal Prep Tips and Tricks You Need to Know
Can I Carb Cycle as a Vegetarian?


  1. Collette - February 1, 2018

    I am 66 years old, I weigh 225 lbs, I’m diabetic, and have other health issues, one includes COPD, so breathing is difficult at times. What can your program do for me?

    • Team Powell - February 2, 2018

      Hi Collette: The app can definitely help you achieve your transformation goals! We recommend you discuss the program with your healthcare team first and then follow any modifications they may recommend. You can do this! 🙂

  2. J - December 28, 2017

    I’m torn- I want lean muscle but I want to lose about 10-15 lbs of belly/thigh fat . Would I do physique where it’s not a large weight loss I’m looking for? I already work out 5 days a week so I’m not new to fitness.


    • Team Powell - December 29, 2017

      Hi J: Your goals can work with any of the programs, it just depends on what type of workouts you like to do. And you can switch between programs at any time too. 🙂

  3. Jerry Skelding - December 26, 2017

    Heidi, I have been following you and Chris for years through the different shows. My wife and I both have at least 100 lbs to lose, we often get involved in diets were as a couple she follows plan A and I follow plan B and suddenly we are shopping for 2 different people and preparing two different meals. Which always ends in frustration and us finding an excuse to quit. As with that much to lose, we will be on this for a significant period. Can you offer any guidance

    • Team Powell - December 27, 2017

      Hi Jerry: In the app, while your high and low carb day schedule can be different depending on your goals and the carb cycle you’re following, your dinners will always be low carb meals, and your breakfasts will also always be the same, so you could choose the same meals for those 2 meals every day. You can both do shopping lists, and then combine them when you go shopping. The workout programs in the app are amazing too – everything is figured out for you! 🙂

  4. Margaret - November 24, 2017

    Hi! I just got the app and doing the phase 4 experience I wasn’t sure what to pick but I used to compete and train hard 6 days a week. I usually do carb cycle but I do essentially none and one high day. I am really nervous about the carbs and calories even the low days are higher than my average high day and I don’t want to gain a ton! What do u recommend

    • Team Powell - November 27, 2017

      Hi Margaret: Welcome to Transform! 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 progressing towards your goals. 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! You got this! 🙂

  5. Christine - November 17, 2017

    Hi ,
    What is the best for premenopausal women 48 years of age ?

    I did join as member of the transformation app, and choice phase 1 easy cycle and just decide to change to extreme ?
    Would this be the best ?
    Thank you

    • Team Powell - November 20, 2017

      Hi Christine: Any of the cycles can work for you, and you can change cycles at any time. The easy cycle is the easiest cycle to follow, but extreme is awesome for fast results. Give extreme a try, and you can always change back to easy if you need to ease more slowly into carb cycling at the beginning of your journey. You can do this! 🙂

  6. Shawnè - November 3, 2017

    Hello, I recently I bought the Transformed app and had concerns with the calories it expects me to consume being that my goal is to loose weight. Will the app adjust as I enter my progress ? I was a little unsure about which phase to choose under physique but since I’m very experienced when it come to the gym, I choose the phase 3 physique. Would that be a good choice for me ? I also plan to do other workouts combined with these. My goals are to loose weight, shred down, and gain a healthy relationship with food. I have and continue to struggle with restricting & previously eating disorders so this may be the reason for the worry.

    Thanks Shawnè

    • Team Powell - November 6, 2017

      Hi Shawne: Welcome to Transform! 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! As for the workout program, give phase 3 a try, and you can change phases at any time. You can also add in your own workouts too. Just be sure to do your weekly progress updates so the app can adjust your program as needed. You can do this! 🙂

  7. DP - August 29, 2017

    What is the best program for an avid runner? I run 3 days a week and wouldn’t mind working out 3 days a week performing HIIT/tabata/kettelbell, bodyweight/fullbody,etc. type workouts. I have a hard time writing my own full body or Push/Pull/Leg workouts.

    • Team Powell - August 30, 2017

      Hi DP: Any of the programs can work for an avid runner, and you’d replace the Accelerator (cardio) in your chosen program with your running on the days you run. Just be sure to update your progress every week so the app can adjust your nutrition program as necessary. 🙂

  8. Petra Appel - August 14, 2017

    Dear Heidi,

    I have been using the Transform App now for almost 9 weeks and I love it. Before that I have been working with what I found in your books. I am currently using the weight loss program and am now considering to switch to the physique program. Do I have to go to the gym for this 6 days a week or is there a possibility to go three times and do the other three days at home? (I have dumbells, a barbell, various resitance bands, a fitness step and a stationary bike at home). I was thinking of trying it out, but was wondering if I lose my progress on the weight loss program once I switched to the other one on my app?

    Thank you!


    • Team Powell - August 15, 2017

      Hi Petra: You can change programs at any time, and none of your information will be lost as long as you don’t hit “Restart.” And you can do the workouts anywhere you have the correct equipment. We love that you’re loving the app! 🙂

  9. Viviane Mason - July 31, 2017

    Hey Heidi, I just read Chris booked and bought the app and want to start on my carb cycling. I think I am doing the extreme based on the app. My question is: If i don’t have the time to exercise that day, do i need to reduce my calories? Especially on my high carb days? Thank you !

    • Team Powell - August 1, 2017

      Hi Viviane: Great question! Be sure and do your weekly progress updates, and this will allow the app to make any modifications if necessary. We hope you love the app! 🙂

  10. Rachael - July 18, 2017

    Dear Team,

    I’m 25 (Next Friday), and I’ve already lost 132lbs in 2.5 years after a gained a great deal of weight from a bad stint of depression. I’m now a Gym Fanatic and I’m desperate to push past this plateau I’m on now and get rid of the extra 30-40lbs.
    I’ve just downloaded your app and I’m excited to begin my Crossfit Weightloss program this Saturday!

    3 concerns however:

    1 – I’m a huge Caffeine Junkie, and right now there is no option for adding at list 1 coffee a day… Is it allowed? – How will a milky morning coffee affect my goals?

    2 – I usually take pre-workout supplements before my weight training – can I continue taking these as they generally help me reach maximum potential in work-outs, or should I switch to Pure BCAAs?

    3 – Is Alcohol a No-go entirely?

    Many Thanks!

    Rachael. E

    • Rachael - July 18, 2017

      Sorry for all the spelling errors!

    • Team Powell - July 19, 2017

      Hi Rachael: Welcome to the app! Let’s get you some answers to your questions: 1. You can drink black coffee, and we recommend 0 calorie natural sweeteners. If you do add cream, subtract those macros from the macros for that meal in the app. 2. With any supplements, we recommend you discuss their use with your healthcare team and then follow their recommendations. Learn more about supplements here: 3. We recommend saving alcohol for your Reset/Reward Day. Hope this helps! 🙂

  11. Malkie - June 22, 2017

    Hi Heidi,
    I’m trying really hard to excercize, but my big problem is that I have a large diastis recti. I’m not in a position to surgically repair it now.
    I don’t want to make it worse (most workout include moves that will worsen it).
    It seems like almost no instructors know how to deal with it. I feel like I “sit out” on so many workouts 🙁
    I’m really bummed and don’t want to look like this anymore 🙁

    • Team Powell - June 23, 2017

      Hi Malkie: I’m so sorry you have to deal with this. 🙁 I’d definitely chat with your healthcare team about what you can do, and here’s a post from Heidi’s blog that might help too: We wish you all the best! 🙂

  12. Silk - June 1, 2017

    Which program would me best for me? I’ve never exercised.
    I’m a woman.I’m 5’8.9″ and I weigh 143,3 lbs.
    Shoud I first lose weight and then gain muscle mass?

    • Team Powell - June 1, 2017

      Hi Silk: Any of the programs can work for you, and it depends on which type of exercise you like to do. All 3 programs have a weight loss/gain muscle options, and you can switch programs and different levels within each program at any time, so you’re never locked into one program. Since you have never exercised before, you might start with the weight loss program, which requires no equipment, and go from there. You can do this!

  13. Kim - May 20, 2017

    I’ve been lifting weight and working out for years.. but, never have reached my goal of being fit. I have definition but, I feel I need to lean out to see more definition. I am on the program physique. I am definitely seeing results but, I have notice doing legs 3 days I am definitely getting muscle in my legs but, my jeans are fitting tighter in my thighs will I eventually lose inches or should I be doing another program. I really don’t care about losing weight if I could only just get more muscle definition and look lean. I would love any suggestions.

    • Team Powell - May 20, 2017

      Hi Kim: There are 3 options within the Physique program depending on your goals, so you might double check to make sure you’re on the correct program. Go to Me, then Program, and you’ll see the different options. And one of the amazing things about the app is that you can change programs at any time! If you do change programs, do not click on “Restart Current Program” at the bottom of the screen as this is a total restart of everything, and you’ll lose all of your information, and you will basically be back to day one. I hope this helps, and congrats on seeing these amazing changes!

  14. Tina McManus - May 9, 2017

    Hi I am considering your app and I love what you guys do and represent. My question before i Buy, I currently train 3-5 days/wk Powerbuilding but my meals are my downfall. I have had success with them in the past but there is only so much cabbage and chicken I can eat in a lifetime without variation! What program would you recommend to be like my current one or would you suggest I stick with mine and just use the nutrition portion? Also I not familiar with carb cycling at all will the app help me with how many days on and off? Last question I an Wheat intolerant can I use this and still have a variety of options?

    • Team Powell - May 10, 2017

      Hi Tina: You can totally use your own workout program and follow the nutrition program in the app. And our meal program contains lots of varied foods, so you definitely won’t get bored. And the app will lay out all of your meals for you, so you’ll be good to go! And you can exclude gluten items from your meal choices also – we have a great filtering system within the app!

    • Tina - May 11, 2017

      Thanks @Team Powell! I did download the app last night and it looks great, Im going to do a soft start this week since Im not prepared 100% with groceries. I have selected Physique program and Im going to try and merge my current and this one together (just to add my main 63 power lifts) Im so excited to get started!! Now my only worry is getting enough food in and not feel hungry ……. LOL

    • Tina - May 11, 2017

      hahaaha that should read *3 Main power lifts, not 63! Yikes

    • Team Powell - May 11, 2017

      Welcome to the app – you’re going to love it!

  15. Elizabeth - May 2, 2017

    I already workout 5/6 days a week at my crossfit gym with one of those days being hot yoga. I am looking to tone my stomach (my other areas are decently toned) to get ready for my wedding in September. Which program would be best for me?

    Also you guys should consider creating a recipe book that combines all your food in one book. I would definitely buy that!


    • Elizabeth - May 2, 2017

      Also I think this post may be dated wrong since the app came out this year and not last year.

    • Team Powell - May 3, 2017

      Hi Elizabeth: You might want to start with the Cross Training program since you’re already doing CrossFit. We hope you’ll love the app!

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