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. πŸ˜‰

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. πŸ˜‰ 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!

601 Responses

  1. 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!

    1. 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!

    2. Yes, the 2 I looked for today was way over what it was supposed to be πŸ™

    3. 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!

  2. 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?

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

    2. 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.

    3. 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 πŸ˜€

      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 πŸ˜‰ 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.

  3. 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.

    1. 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.

    2. 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!

    3. 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!

  4. 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.

    1. 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 πŸ˜‰
      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!!

  5. 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

  6. 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.

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

  7. 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???????

  8. 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 πŸ™

    1. 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! πŸ™‚

    2. 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 πŸ˜‰
      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!!

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

    1. 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!

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