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Our Transformation Mantras + Top Tips for Success

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As we gear up for the launch of the TRANSFORM app (which is totally amazing and will change so many lives when it launches March 27th!), Chris and I have found ourselves reflecting on the transformation process a little more than usual lately. I think it’s natural to want to poke holes in and question everything we build ourselves in an effort to make it just right for the end user…YOU! And I’ve gotta’ say, there has never been ANYTHING we’ve worked on (not even Extreme Weight Loss) that we feel will make as big of a worldwide change as this app. Guys…it’s everything, including our blood, sweat, tears (lots of them), and secrets to success?all in the palm of your hand. But, I digress (as usual these days when we talk about the app).

So as I was saying, we’ve been reflecting more than usual on what makes a successful transformation, well…successful. Believe it or not, transformation is NOT about the number of pounds lost on the scale. No, that is just the byproduct of the real change that has happened. This change starts when you dig deep (sometimes into the stuff you least want to look at) and work on yourself from the inside out. It may sound like a cliche, but finding “what makes you tick”?or in other words, facing head on the things you are scared of facing?is typically what will start baby stepping you in the direction toward lifelong success. 

On that note (which ended up turning into a little bit of a tip itself), here are our top tried-and-true transformation tips (say that three times fast)?or simpler stated, “health mantras”?that we’ve stuck by and found success with through our years of transformation…and now you can too.

Mantra #1: If it’s not sustainable, it’s NOT attainable!

If your plan is not sustainable, your goal is NOT attainable! Let’s face it?if you stick with any nutrition and exercise plan, you can lose weight and reach your goal. But the question is, will you actually be able to stick with the plan long enough to even reach your goal? AND if you do reach your goal, is the plan something you can follow for the rest of your life? If the answer to either of these is “No,? then it’s time for you to re-evaluate your transformation plan, and find one that you CAN stick with in the long run.

Mantra #2: Slow and steady wins the race.

While speedy weight loss and immediate results are what we have come to expect in this fast-paced world, the fact of the matter is that “quick and speedy” more often than not lead to yo-yo dieting. You lose the weight, gain most (if not all or more) of it back…lose it again, then gain it back. In order to break that pattern and create lasting results, you MUST adopt the “slow and steady wins the race” mentality. It’s not about who gets there first?it?s about who can stay at their destination for life! 

Mantra #3: Less is MORE.

Adopt ONE small change at a time instead of thinking you need to take on the mountain of commitments to lose the weight. Research has proven that when we focus on one lifestyle change at a time, we are over 80% likely to actually keep this change as a part of our lifestyle for one year or more. Once we take on TWO at a time, our success rate drops to less than 20%!!! That?s reason enough to keep our commitments to ourselves small, challenging-enough, but totally attainable. 


Here are some great examples of first steps:

  • Remove soda from lunch
  • Drink a gallon of water a day
  • Wake up 15 minutes earlier to take a brisk walk
  • Add 2 servings of vegetables to your daily consumption

By choosing just one of these (or another one that hits home for you), learning to make it part of your lifestyle, and then adding to your load once you are ready, you will be well on your way to achieving the lifelong transformation you’re wanting!

Now it’s your turn…

Find YOUR health Mantra. 

Feel free to adopt one (or all) of ours above, or share some of your own below. Regardless, remember that change doesn’t happen overnight?we’re all continual works in progress. You can do this! Now don’t forget to share below.



Related reading:

It Really Is All About the Promise
6 Secrets to Success: How to Reach Your Goals This Year
Reignite Your Fire to Achieve Your Goals!
5 Steps to a Powerful, No Fail, New Year?and Beyond
How to Begin Your Transformation Journey?Step by Step

42 Responses

  1. I love you Heidi!! You are such a huge inspiration to this mama of four! I think you’re amazing and what you and Chris do for people really does change lives. Thank you so much!!

  2. I tried the app, but had a few problems with the meal plan. There is not enough variety for me to chose from because I am allergic to nuts and seeds, I don’t eat seafood, I hate protein powders, and Greek yogurt. Can you expand your meals?

    1. Hi Juanita: We are constantly adding to the meal plan, including more meals with meat-based protein options. Since protein is the foundation of every meal, we do use Greek yogurt and protein powders quite often to be able to hit those protein marks, especially in the Grab N’ Go category since these meals have a less than 5 minutes prep time. We hope you’ll stick with us! πŸ™‚

  3. Hey Heidi:
    After a month or two i usually get tired of the same routine or dvds, any way i can change up my workouts and not get bored?

  4. I downloaded the app for a month to see how it works for me. Feeling a bit overwhelmed with the meal planning. I signed up for cross fit, lose weight and lean out plan. I do need to plan further out I think.
    I do not see how to get involved with the community blog or anything like that. I don’t know anyone else who is doing this program. It seems unless you have friends doing the program also, you don’t have a community to share ideas with, etc.

    1. Hi Lisa: We’re working on the option to add any app users, but in the meantime, visit the Transform social media pages and make new friends there! Our Transformers are connecting with each other and building our community!

    2. I agree…I was searching the app today to find some encouragements & tips from others who are further along but, sadly, I was unable to find anything like that…only the icon that says ‘invite friends’ is available.

    3. Hi Liz: We’re working on adding the option to add any app users to your community, but in the meantime, many users have been connecting on our social media sites like the FB and IG pages for Transform. That could be a great option for you too!

    1. Hi Marcia: We’re working on adding this to the app, but in the meantime, you can track your water consumption in a journal entry on the Me page. πŸ™‚

  5. I’ve been waiting for this and I’m so excited it is finally here!! But I do have a question… Is there a way to add your own food to track and not just the recommended foods? I can’t wait to start and get “ME” under control. Thanks so much for this app and for everything the two of you do.

  6. Just starting to look through the app today (finally got it downloaded by clicking on the link, never found it in the app store). Is there any way to log your food/macros if you decided to make your own meal or am I missing it? When I first opened the app it offered a tutorial about using the app, but I can’t find it now.

    1. Hi Eileen: Great question! While we pre-created the meals to do all the thinking and macros for you, we do realize that some people 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!

  7. When entering meals ahead of time on app is there a way to save them? After logging out I’m losing some of the meals I’ve chosen

    1. Hi Kelly: If you update your planner when adding meals, they should be there. We’re having a bit of a glitch for some reason this morning where meals are disappearing, but we’re working on getting that fixed. We hope you’re loving the app!

  8. Hi!! I downloaded the app and subscribed to 1 month, just to get a feel and see how i like it- but I am a bit confused on the macros. I am doing the weight loss – and chose Turbo Cycle. If I recall correctly, the Turbo does 1200 cal/low carb days, 1500 cal/high carb. However, on the app it has me at 1550 cals/low day, 1700/high day. I’m worried that I won’t actually be in a caloric deficit at this point… I’m not sure why the macros have changed so drastically? Not sure what to do here. Help would be appreciated!!! Thank you πŸ™‚

    1. Hi Desiree: Great question! Since the app totally customizes your program to YOUR body and YOUR goals, the recommendations will be different that what’s in the book as those are very general recommendations (although they do work also). I’d go with the app since it’s customized to you, and as you progress towards your goal, your program will change with you. It’s awesome – you can totally do this!

    2. Ah, I didn’t realize it was customized based on my measurements! Thank you!! Can’t wait to get started! πŸ™‚ πŸ™‚

  9. I wish there was a private facebook group for those that have downloaded the app. so that we could communicate with each other.

  10. Please tell me this app is available for Android systems. I need help so bad and all I see is I applications. Say it isn’t so?????

  11. Will this allow us to start from ground zero. Deconditioned state (previously conditioned). I’ve watched Heidi and read so much from her. I’d love to be able to start from the beginning. Looking at her now seems overwhelming.

    1. Yes! You’ll begin your program in the app from where you are today. You’re going to love it! πŸ™‚

  12. Can’t wait to see the app! My goal/hope is to incorporate more strength training. So much easier for me to go for a 3 or so mile run everyday then strength training!!

    1. Hi Carly: It really is best to eat all 5 meals a day. If that’s a bit much just starting out, be sure you’re eating every 3 hours, and try eating a smaller healthy snack for that 5th meal. You can do this!

  13. My birthday is 3/27 so it sounds like a great day for the launch of the app. I can’t wait to see it.

    1. Hi Elizabeth: There will be a monthly subscription for the app and it ranges from $9.99/month to $14.99/month, depending on the subscription you choose. It’s going to be amazing! πŸ™‚

  14. I like reading your blogs and sharing with my wife. I try to incorporate little bits and pieces of what You and Chris teach into our lives. Baby steps and goals. We can do anything that we put our minds to. Thank you for inspiring me.

  15. I just read your story on FB Heidi. I’m truly touched and look forward to my story of success. It will be awesome to write it in a paste tense form. It is so encouraging and uplifting to read your honesty.
    The mantra that comes to mind is:
    “I’m Possible”
    Thank you?

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