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!!!
Xoxo,
Heidi
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
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?
Hi Melanie: Are you wondering which overall program to choose? If so, here’s a blog post that can help: https://heidipowell.net/15538 As far as workout programs, you might want to begin with the At Home Body Sculpting program. It’s amazing!
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.
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!
Hey!! Im was wondering whats carb cycle should I choose if I do grit (by les mills) training 5 days a week.
Thank you!!
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! 🙂
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.
I forgot to mention that I workout 6 days a week. Hiit/ yoga/ running / spin.
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. 🙂
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
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!
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).
Second child*
Hi Sharon: Congratulations!! I’d begin with the lose weight option to begin with. We wish you all the best!
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! 🙂
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! 🙂
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! 🙂
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!
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! 🙂
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?
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!
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.
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! 🙂
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!
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! 🙂