Transform App FAQ: Which program should I choose?

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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. Hi,
    I have about5 lb I’d like to lose and I’d also like to tone my body to get some definition. I’m a 22 year old female who weights 106 currently. Whi h program should I use?

    1. Hi Amy: I’d go with the Extreme program or the Fit program to start. Hope that helps! πŸ™‚

    2. Hi! I need help choosing a plan. I had my 4th child 1 year ago and I am at my heaviest weight ever. I am 36yo 5’7″ 243lb. I own a treadmill, dumbbells, and boxing bag (all kinda random and looking for a bench to pull it all together). I need a push, if it is too easy I will get bored and quit, but it also can’t be too hard at first because I am so out of shape. My ultimate goal is to one day do figure competitions. Currently I either eat very little during the day or I eat tons..but not very healthy.

    3. Hi Michelle: We also suggest you choose a plan you can stick to, which is so important! And it might take some trial and error to find the right plan for you, and what’s right can also change over time. It sounds like you have the correct equipment to do any of the at-home programs, and we also have an amazing dance program too! As far as nutrition, that totally depends on you. The app will recommend a plan, and you can try that one out for a few weeks, or choose another one too. And remember to just take one baby step at a time and that transformation isn’t a sprint. It’s about making small changes that will last forever, not a quick fix (which usually doesn’t last). You got this!

    4. I want to lean out. At 48, hormone changes have been frustrating. I am educated about fitness and nutrition, but nothing I used to do is working anymore. I chose Lean and Shredded, so it gave me the fit eating plan. I am really enjoying it, but wondering if I should go to a lower carb plan? I usually don?t feel that great on lower carb plans, so I am hesitant, but I want to make sure I am doing the right thing for my changing needs.

  2. I am at a goal weight at 112 pounds 5?5 and I just want to tone and tighten. I must workout at home. Which program should I choose?

    1. Hi Melanie: Are you wondering which overall program to choose? If so, here’s a blog post that can help: As far as workout programs, you might want to begin with the At Home Body Sculpting program. It’s amazing!

  3. Hello,

    I decided to choose Fit Meal Plan on the app, but not sure which training programme should I choose to be able to do at home? Would it be Body Sculpting? Thank you.

    1. Hi Monika: Our at-home workouts on the app are At Home Body Sculpting, At Home Bodyweight Beginner, Dance, and Cross Training. All are amazing! We hope you love the app!

    1. Hi Paula: If you’re on the app, the app will suggest a carb cycle for you based on your goals the workout program you choose. Either way, good ones to start with are the Extreme Cycle or the Fit Cycle. Hope that helps! πŸ™‚

  4. Good morning. I just started using the app. I am 40 year old female / 5?3. I now weigh 124 because of upping my weights. I am a size 2. I would like to get more lean / shredded and have picked that program in the app. I am confused as to which nutrition goal to pick. It automatically gave me Fit. I said I would like to weigh 116 but the scale doesn?t really matter to me – I just want more definition and less fat.

    Thank you for your advice.

    1. Hi Meghan: The Fit Cycle is a great one to follow for your goals. If after several weeks of following that cycle to a T, if you feel like you need to make a change, then I’d try the Extreme Cycle. πŸ™‚

    2. Hi!
      I?m struggling with picking a meal program. I have about 25-30lbs to lose and I?ll be strength training and doing HIIT workouts a couple days a week. I?m trying to decide on the fit of the turbo. Or another program. I am really unsure which one to choose.
      Pleas help!
      Thank you

    3. Hi Jessica: Either program could fit for you. If you’re used to eating more carbs, then maybe start with the Extreme or Fit cycles. If you’re used to fewer carbs, then try the Turbo program. No matter which program you choose, stick with it for several weeks before making any changes. It can take our bodies that long to adjust to a new program. You got this!

  5. I?ll be coming back to the Transform app once I have my second this March. I?d love to get lean and shredded/crosstrain but should I start with the lose weight option(I?ll have at least 40lbs to lose).

    1. Hi Sharon: Congratulations!! I’d begin with the lose weight option to begin with. We wish you all the best!

  6. Hi Guys,

    I have a quick question; I started using the app last week, as I have been watching your Extreme Weightloss Program, and I decided that you and your app would be the right fit to get me back to my goal weight. However, I found that I am struggling to reach my daily macros, I don’t normally eat as much as what is required according to the app, and I don’t know what sort of impact this will have on my weightloss efforts.

    Could you please advise if it is advisable to decrease the macros the app has given me, or whether I should continue to try to achieve the macros as they are?

    Looking forward to hearing from you! πŸ™‚

    1. Hi Cindy: Welcome to the app! This can be a common thing, and we believe in beginning where you are right now and then slowly increasing your food intake to get to where the app recommends. Start by adding a bit of food each day (protein is the priority) until you get to the recommendations on the app. The additional food will help to rev up your metabolism so it can then help you achieve your goals! πŸ™‚

    2. Great, thanks Team Powell! I will keep trying to hit the mark on my macros and hopefully soon I can report back with a weightloss victory! πŸ™‚

  7. Hi Team Powell! I’ve been using the app for 6 weeks now – Classic & At Home Bodyweight Beginner – with the goal of losing 60+ lbs. I hit my daily macros (2200 HC, 2050 LC) more often than not (I live for that checkmark!), always hit my hydrate goals, always complete my accelerators and, on average, complete 2 of 3 workouts… I also practice yoga 2-3/week. I lost 6 lbs in the first two weeks (4 & 2) but the scale hasn’t moved in the last 4 weeks nor has the tape measure. I read in the user’s group that it can take the body 6 weeks+ to adjust so I should stay the course and not take the adjustment offered by the app. Is that true? I’m confused as to whether I should change programs or take an app adjustment or just keep the faith and carry on doing what I’m doing. I should note that I’m 57 years young. Any advice is greatly welcomed!

    1. Hi Carol: Great questions! We recommend only taking an adjustment if you’re following the program 100% of the time. Those tiny things you’re not doing could actually add up to make a difference! And make sure you’re also getting enough sleep and trying to manage your stress levels. Hope that helps! πŸ™‚

  8. Hi, I am doing the lean and shredded version of the cross training and I haven’t seen any running or steady state cardio which I feel like I’m missing. Am I doing something wrong?

    1. Hi Rosa: Great question! In the cross training programs, your cardio is built in to the workouts. Sometimes you’ll run a certain number of meters, sometimes you’ll row, sometimes you’ll do some other form of cardio. You are welcome to add in running or other cardio into your program, just make sure you’re doing your weekly progress updates so the program can adjust as needed to make sure you’re eating enough calories to support your workouts and your goals. Hope that helps!

  9. I have lost 17 pounds using the book and I love it!! I?m going to sign up for the app and was wondering which program to choose. I have 10 pounds left to lose. Do I pick shred or lose weight option.

    1. Hi Lidia: Congratulations on losing 17 lbs! With 10 pounds to lose, I’d begin with the Lean and Shredded option, especially if you’re working out regularly. We hope you love the app! πŸ™‚

  10. I could use some help on deciding which nutrition and training program to follow. I already do Crossfit 3-4 days a week, but would love to see some real transformation in my physique, so I’m leaning toward the physique program. Does this make sense, or should I just do the Cross Training program and add in accelerators to my daily workouts? I have about 30 lbs to lose.

    Also, I’m looking at the Extreme nutrition plan, but have been doing quite a bit of low carb meals over the last several months. Am I going to see major weight gain switching programs like this? Thanks!

    1. Hi Cherie: If you’d like to transform your physique, then go for the physique program. You can still include your CrossFit workouts and count them as your accelerators, just be sure you’re not focusing on the same muscle groups two days in a row. The Extreme Cycle does include more high carb days to support your workouts, and since carbs do retain water, you could see a bit of a weight gain at the beginning, but it’s not fat gain but water gain. You can choose whichever cycle will work best for you, and you can change programs at any time. Hope that helps! πŸ™‚

  11. I have a quick question I’ve used the app before with good results but am new to the updated version 1 have about 5-7 pounds to lose and am stuck trying to figure the meal plan I’m just not sure which one to go with. There is a lot of options turbo, easy, classic? I just want to lean out but am wondering really when it comes down to it. Which meal plan is the most effective definitely feel like my weight has plateaued as I have gotten older and my metabolism is stuck. Ive been reducing calories during the week then probably over eating on the weekends I just need a little direction and the food plan thanks!

    1. Hi Tia: As far as which cycle to choose, I’d try the one the app recommends for you for a few weeks and see how it goes. And remember, no matter which cycle you choose, your body needs a few weeks to get used to a new program, so please be patient and trust the process! πŸ™‚

    1. Hi Elisabeth: Each phase is 12 weeks, and you’re automatically moved from one phase to the next one. We hope you love the app! πŸ™‚

    2. Question- I am using at home, lean and shredded phase 2, turbo plan. I switched mid week because phase 1 was less than what I had been doing previously, so I wanted to challenge myself. On this plan, once all 4 exercises are completed in a week, is one just doing the accelerators even on the reset day with reward meal?

    3. Hi Corrine: You can work your accelerators into your workout routine as you’d like. You can do them on the same day as your resistance training, or on any other days also. Hope that helps! πŸ™‚

  12. I just joined the program and a bit overwhelmed by the nutrition tab and determining the food to eat vs my own entries. Is there a tutorial out there that i can walk through so I can get this off to a good start and not fumble around?

    1. Hi Ann: Welcome to the app! If you’ll go to Me, then click on Help, the next screen has some tutorials that should help. And it’s totally okay to take baby steps when getting used to the program. It’s an amazing program, and it’s very robust content-wise also, and it can be a bit overwhelming when you want to really dive in. So just take one step at a time, and you’ll do awesome! πŸ™‚ If you have any additional questions about the app, our support team is awesome! [email protected] We hope you love the app!

  13. Hello, I bought the book and have been looking into subscribing to the app. I am wondering does the app scale the recipes to fit within your calorie/macro needs? Also, I have a pretty solid workout routine. Am I able to choose just the weightlifting portion of the workouts and how long do those usually take to complete?

    Thanks so much!

    1. Hi Keri: Yes, the app does scale the meals to fit into your macro needs, and it will adjust as you progress towards your goals. You are totally fine to follow just the weightlifting program in the app, and how long it will take depends on your level of fitness and what phase you’re currently in. I would say, in general, that the weightlifting workouts should take less than an hour. We hope you love the app! πŸ™‚

  14. Hi,

    Does the app automatically tell you when to do a sling shot week or do we do this on our own? Mine hasn?t suggested it yet and I am on week 4.

    1. Hi Cassidee: If you plateau, the app will ask you if you’d like to do a slingshot week. We hope you’re loving the app!

  15. Greeting ,I want to apply for your program or to get some tips. The problem is i am unemployed and it is very hard to find a job ,I finished two college and i speak 5 languages..I saw that to apply for the program is necessary to pay some amount of money which I don’t have. I live alone in small apartment and my father and mother helps me with bills and some basic stuff..I was training before volleyball, swimming, and skating on ice i was in good shape,but now i don’t have that motivation and money to afford that or for the gym and nice and quality healthy food.. I am not that much heavy but i am feeling weaker and not energized like before.. Best regards and i hope that you will answer something… Joana

    1. Hi Joana: You can begin your transformation journey today with the tools in this post, and they’re free! And you can often find Chris and Heidi’s books in your local library, so that’s an awesome option too. You can totally do this!

  16. Hi there,
    I am starting the weight loss programme you have provided through the app and I have a few questions. First off, i have made a mistake in recording my inital starting weight and on “settings” I cannot change that but on the “program” I am able to change my starting weight but now it has registered it as a weight loss. How do I change my weight in settings so it displays as zero weight being lost? Also for the recipes the description is a bit vague when it says eg “2 1/2 cups of…” how can i measure that specifically in terms of grams/ounces etc? Lastly, if my reset day is on sunday, is it fair to weigh myself on the next monday as surely it’ll show water gain? When should I measure myself?
    Kind regards,

    1. Hi Yousaf: Welcome to the app! Let’s get you some answers to your questions. To change your starting weight, please contact our amazing app support team and they can help you with this: [email protected]. To convert cups to ounces/grams, you’ll need to use an online conversion tool. Here’s one we recommend: We are hoping to add an in-app conversion tool in a future update. Lastly, you’ll want to weigh and do your measurements on the morning of your Reset Day. We hope you love the app! πŸ™‚

  17. Are the workouts on the app downloadable or are they streamed to the device. My gym doesn’t have Wi-Fi so curious if I will need to use my data.


    1. Hi Caitlin: The workouts are streamed through your device. They’re amazing!

  18. Hi heidi and Chris
    I have been using your program for 6 weeks but i havent been boven of my all. I realy want to start over do i have unlimited acces on the program. Of does or stop after the last week.

    Thanks lois from the netherlands

    1. Hi Lois: You have access to the app as long as your subscription is current, and it is usually set to auto-renew at the end of your subscription. πŸ™‚

  19. Hello I am trying the app for the first time. I chose weight loss but only have easy, extreme and turbo for carb cycling options. There is no classic option. I want to alternate between high and low carb days to adjust my running and lifting days. How do I do this?

    1. Hi! The available carb cycles depend on your current stats and on your goals. In the weight loss program, you are given some cycles to choose from, whereas in the other programs, your cycle is chosen for you based on your stats and goals. Since both cardio and resistance training are included in all of the programs, you should be fine following your chosen cycle and doing your workouts. Weight loss is an option on all of the programs – the main difference between programs is the type of workouts, and you can change programs at any time. I hope this helps!

  20. Hi Chris and Heidi,
    I’ve just signed up for the Transformation app and thought I chose the Turbo cycle but when I finished putting in all my info, is has me doing the Easy cycle (I think) on 3 high, 3 low and a reset day. I really think I would do better on the 2 low, 1 high, 2 low, 1 high and then the reset day. How do I change this in the app? Am I going to have to reset the nutrition bar on the app?

    Thanks for any help with this!! Love you guys!!

    Kelly Hays

    1. Hi Kelly: You can choose your cycle if you’re following the weight loss program. Otherwise, the app will choose your cycle for you based on your goals and biometrics. If you are on the weight loss program, you can go to Me, then Program, and make the change there. If you’ve already chosen your meals, it will delete them since you will be on a different cycle. Hope that helps! πŸ™‚

  21. Hi,
    I would like to purchase your Transformation app but I?m confused as to which program I need. I want to lose 50-60 pounds. I workout at a boxing gym that consists of circuits of boxing, kickboxing, weight lifting, cardio, etc. Which plan do you believe I should do? Thank you.

    1. Hi Dena: You can lose weight on any of the programs, the main difference is the type of workouts you like to do. You can also change programs at any time if you like to mix up your workouts. Or, you can follow the nutrition program in the app and do your own workouts also. We do recommend you update your progress every week so the app can make any necessary adjustments to your program. We hope you love the app!

  22. Can I use the same subscription for my wife and I? What is the best way to do this as a couple?



    1. Hi Jason: If you both have iphones, I’ve heard that you can use the family share option, share the app, and set up two separate accounts. You might want to email our amazing support team to make sure: [email protected]. If you don’t have iphones, you won’t be able to share. You’ll need separate accounts since your programs will be customized to each of you. Hope that helps! πŸ™‚

  23. Just started the app last week and i like having something that gives me a structured plan. I have A few questions. 1) i am Doing turbo cycle but am unsure what the difference in ?phases? are and which best suits me. I clock On each phase but they say the exact same thing so I?m not sure what to do. 2) turbo cycle allows 2 low and 1 high but i workout hard hiit exercises 5 times a week with one running day. Can i still Workout that hard on the low days or should i switch to a different program. I am Wanting to loose 15lbs and then tone. Thanks!

    1. Hi Brittany: Welcome to Transform! Let’s get you some answers to your questions. 1. The phases refer to your exercise program, and your fitness will improve as you move through the phases. So phase 1, for example, is easier than phase 2. If you find a phase is too easy or too difficult, then you can always change phases. 2. Since workouts are integrated into the program, you should be okay to workout hard on any day. If you do find that this isn’t working for you, you can change cycles. Hope that helps! πŸ™‚

  24. Heidi,
    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?

    1. 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! πŸ™‚

  25. 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.


    1. 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. πŸ™‚

  26. 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

    1. 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! πŸ™‚

  27. 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

    1. 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! πŸ™‚

  28. 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

    1. 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! πŸ™‚

  29. 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™‚

  30. 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™‚

  31. 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™‚

  32. 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™‚

  33. 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™‚

  34. 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™‚

  35. 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!

  36. 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!

  37. 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

  38. 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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