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?

101 Responses

  1. 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 Shawn

    1. 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! πŸ™‚

  2. 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.

    1. 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. πŸ™‚

  3. 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!


    1. 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! πŸ™‚

  4. 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 !

    1. 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! πŸ™‚

  5. 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

    1. 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! πŸ™‚

  6. 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 πŸ™
    I’m really bummed and don’t want to look like this anymore πŸ™

    1. Hi Malkie: I’m so sorry you have to deal with this. πŸ™ 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! πŸ™‚

  7. Hi,
    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?

    1. 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!

  8. 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.

    1. 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!

  9. 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?

    1. 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!

    2. 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

  10. 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!


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

    2. 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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