When it comes to transformation, there is no truer statement than “Abs are made in the kitchen, not the gym!” Seriously, no matter how many thousands of crunches you do, miles you run, or weights you lift, a bad diet will always outweigh (pun intended 😉 ) even the best exercise plan (which is why we keep adding new recipes and include a full nutrition plan in the TRANSFORM app).
With that being said, there are definitely some helpful tools to keep you on track toward reaching your goals, and these 4 things, specifically, have been absolutely essential in my own transformation, as well as the transformations of those we work with. Each is super simple, and likely something you already have lying around in your cupboards, so hopefully there’s very little $$$ required to deck out your kitchen! Check out the best gear on the block for changing your body…and your life!
- Slow Cooker: Okay I’ll admit, I wasn’t an adamant slow cooker user until recently. Is it just me, or does the phrase “crockpot cooking” automatically bring back flashbacks of overly salty mystery foods made by Grandma? I’m telling you, these bad boys are actually complete game changers!! If it wasn’t for my slow cooker, I would never have the time to make fresh meals at home. I love the convenience of dumping in chicken breasts and a couple of simple ingredients (like salsa or fresh veggies) in the morning, and having the most tender, delicious meal by dinner time. Perfect for mamas on the go!
- Blender Bottle: Water and protein intake are two of the most important aspects to full body transformation, so a proper vessel for both of these is SO vital to success. Keeping a blender or water bottle on hand at all times is the best way to ensure you’re getting enough protein…no matter where you are! I throw mine in my purse in the morning with a scoop of protein powder and have it ready for whenever I need it. Just add water and pair with a piece of fruit, and you’ve got a complete meal (or hearty snack, depending on your meal plan). Rinse it out and fill it back up with ice cold water to make sure you’re getting the hydration you need!
- Plastic Containers: This may sound a bit cliche, but it’s oh, so true!! “If you fail to plan, you’re planning to fail.” How do you avoid this? By having pre-made, pre-portioned meals!! This is the ticket to staying on track in even the most hectic of situations. Honestly, at least a few times a week (or day) I’m caught in between a kid’s sports practice and a conference call with little to no time to whip up a diet-friendly meal. By having meals portioned out in plastic containers in the fridge, I save myself the urge to drive thru and grab something fatty or splurge on something off-plan. So convenient, and crucial to weight loss (or intentional weight gain) success!
- Kitchen Food Scale: As much as I would like to tell you that it’s fine to “eyeball”?measure ingredients as you throw them in your pan?anyone who knows me (eh hem…EWL peeps!!) knows this is the HUGEST no-no in my book. If you’re trying to transform your body and dial in your nutrition, then you MUST know what you are actually putting into your body. You can’t possibly know by “eyeballing” your portions…you MUST measure. Having a food scale on hand to make sure you’re appropriating the right amount of chicken, cheese, or any ingredient is imperative to ensuring success. Although it may seem tedious at first, after a few weeks of religious use, it really does become a natural part of the cooking process, and you won’t even THINK about preparing a meal without it!
My Favorites Plus Some More:
Simple as they may be, these 4 kitchen essentials are the golden ticket to longstanding, full-body transformation! Remember, it’s not as much what you DO as it is what you EAT! Have more kitchen essentials? Post below!
Xoxo,
Heidi
Related reading:
Kitchen Hacks: My Top 8 Tips and Tricks!
Ask the Powells: How Do I Gain Healthy Weight?
Carb Cycling: The Extreme Cycle
The Extreme Cycle | Meal Planning Tips
Ask the Powells: How Can I Structure My Meals?
104 Responses
I do not eat fish. I have never liked it. I can eat tune in a can that’s about all I can stomach. Can I substitue other items for the fish and shrimp recipes?
Hi Amy: Yes, you definitely can! Any other meat protein sources should work, and the calorie differences should be very small (if any). 🙂
I had a quick question. Me and my husband just started the Extreme Transformation challenge. The Green Machine pancakes makes 6. Is 6 pancakes the serving for both of us?
Hi Jennifer: 6 pancakes will be the serving for each of you. You’ll make both the men’s and women’s recipes if you’re eating together. Welcome to carb cycling!
Ok thanks! You guys werent kidding about the amount of food, lol! All the recipes have been good so far. Thank you guys for inspiring us!
Hi Heidi!
I had a quick question about food, as I am a full-time college student and full-time Nursing Assistant in the ER at the university hospital, I work nights and thus my sleeping and food timing schedule is completely different from most. I was wondering if you had written a previous blog or know of some articles on how to plan meals and nutrition around a night-time job for optimal transformation.
Hi Jazzmin: Here’s a post that helps with meal planning on a crazy schedule: https://heidipowell.net/10556/ask-the-powells-how-can-i-structure-my-meals-2/. 🙂
I’m 5’5 191lbs looking to get my weight down to approx 145-150 I exercise approx 30-45 minutes of Cardio and then do some light weights for approx 30 minutes. ..or sometimes walk/run 4-5 miles I’m wondering what a healthy calorie intake would be. I recently watched one of the extreme weight loss and I know some days I just don’t have appetite but I want to do it and be healthy not malnourished. .
Hi Minette: You can learn about Chris and Heidi’s carb cycling program in this post: https://heidipowell.net/9060. Their program will outline everything you need to know and do to achieve your transformation goals!
What kinds of low fat granola would you advise to eat?
Hi Chris and Heidi! I bought choose to lose and choose more, lose more for life and I have 1 question. For the protein, should I weigh it before cooking or after? Thanks
Melissa
Hi Melissa: If you’re putting your own meals together, weigh after cooking. If you’re following a recipe, use the amount that’s specified in the recipe and you should be good to go!
Hey Chris & Heidi,
Seeing all your posts about getting healthier it inspires me, but I fall short.
I’m 25 years old and I’ve had stomach/health problems since I was 19 years old. Eating anything healthy or any food made my stomach hurt to the point I went gluten free and still had stomach aches. I got it all resolved but then went crazy eating after and gained a lot of weight. I’m always tired, sluggish, and just want to lay down all day. For 2 years I had 2 jobs so I would work 6 full days and only one day to recoup. Having both jobs it was ally hard to stay healthy. I needed quick foods which led me to a lot of fast food or microwave foods. I know you have great books and blob videos, but I’m more of a visual and kinesthetic learner. I’ve tried gyms and personal trainers but it came down to- I became self conscience at the gym and I just can’t afford it : / I’m not asking to be on TV or anything like that, and I know you’re both really busy. I just know I need to make this change or I’m going to go downhill. Plus I want to be an example to my family (Hispanic family-if you know what I mean when it comes to cooking) I need guidance.
Hi Keely: Chris and Heidi truly wish they could personally help everyone, but since that’s not possible, they’ve put all their transformation tools on this blog for everyone to use. And their exercise program requires no equipment or gym membership, so that should help you too. Make that first promise to yourself, choose a cycle, and go! You can do this!
hello,
Right now i am 5’4 and weight is 140 and my goal is to get back down to 120 in just in 6 weeks before summer starts. i was just wondering if you could help me with that goal of my
Hi Meghann: You can learn about Chris and Heidi’s carb cycling program in this post: https://heidipowell.net/9060. You can do this!
How do I apply for you to train me now that the show is running on tlc? I was not chosen last year, I thought I could do it myself. Then life got in the way and I gained all I lost and then some. I am an army spouse setting up home again at our new duty station, and am recovering from two car wrecks that happened within the same month. I was too proud to say it in my submission last year, but this year has humbled me. I need help. I need the life changing help you offer, Heidi. The weight is exasperating my injury and I am in pain every day.
Hi Steph: As much as she wishes she could personally help everyone, Heidi isn’t taking on clients right now. But you can begin your transformation journey today with the same program Chris and Heidi use on the show, and you can learn about their carb cycling program here: https://heidipowell.net/9060. And as with any nutrition and exercise program, especially since you are still suffering from injuries from you car accidents, it’s best to discuss this program with your healthcare team first and then follow any modifications they might recommend. You can do this!
Hi Heidi,
I really enjoy reading up on you and Chris alot, and it has started to really motivate me. On the other hand, my wife doesnt seem to help with her side. We have a 3 almost 4 year old beautiful daughter. We are planning to have a second wedding next year, and both of us need to lose weight. I’ve got a shoulder problem and have also had a knee op. I really want to lose weight and know eating right is the key at first. How can I get my wife to motivate herself when I am at work to either train or prepare meals? She works shifts at a hotel,so sometimes she works night shifts which is a pain, but I need to help her, but she isnt staying strict while I am not around. Please help, as you and Chris are hige motivations for me. Thanks very much for taking the time to read this. If you have any suggestions,please can you respond to my email address please.
Hi Kevin: Thank you for your comment and for sharing your story with us. We understand it is difficult to watch a loved one struggle with her obesity or health challenges. Remember that ultimately the transformation has to come from within. You cannot do this for your wife?she truly has to want it for herself. One thing you might try, and this is the first step Chris and Heidi take with every single client they work with, is to have her make and keep a small daily promise to herself. This promise doesn?t even have to be health related – the important thing is to build her confidence and personal integrity. Read about the process here: https://heidipowell.net/8679. For you, here’s a link to Chris and Heidi’s carb cycling program, and you might find some things you can use to achieve your transformation goals: https://heidipowell.net/9060. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. Do the best you can, make and keep those small promises to yourself, choose a cycle, and go! You can do this!