How to Begin Your Transformation Journey?Step by Step


Congratulations on choosing to begin your transformation journey! You have made a choice that will change your life?for the better?for many years to come. We want you to be successful, so Chris and I have made all of the tools we use with everyone we work with available for everyone to use in our books, Extreme Transformation and Choose More, Lose More for Life, and our TRANSFORM app. In both of our books, we?ve outlined everything you?ll need to do to reach your transformation goals, so let?s get started!

Step #1 Promises: The foundation of your transformation.

Making and keeping promises to yourself is the true secret to transformation, and it?s the most important step of your entire journey. Begin your journey today by making and keeping one small promise!

Step #2 Carb cycling: The nutrition plan that fires up your metabolism.

Carb cycling is a nutrition plan with alternating high and low-carb days that not only maximizes your metabolic burn, but it?s also extremely effective at speeding up weight loss while maintaining those fat-burning muscles. It adapts easily to your daily routine for weight loss success, and it helps you avoid that dreaded weight loss plateau. And in carb cycling, you get reward days or meals (depending on the cycle you?re following), so you can still eat your favorite foods from time to time! Awesome, right?!

Learn about the basics of carb cycling, then explore and choose one of the five different cycles: Easy, Classic, Turbo, Fit,  and Extreme (the newest member of our carb cycling family). And don?t worry! You can change cycles at any time?it?s that flexible!

Step #3 Exercise: Move your body to accelerate weight loss.

In addition to a sound?and simple to follow?nutrition plan (like carb cycling), you?ll need an effective?and realistic?exercise program to help you reach your transformation goals. Chris and I have put together just the program for you! It combines strength training (for muscle development and maintenance) and cardio (for accelerating calorie burn), to turn your body into a maximum calorie-burning machine. And we?ve outlined everything you?ll need to do?step-by-step?every single day! So learn about the basics and benefits of exercise first, and then get moving today!

When you put all of this together, your journey becomes whole. Take a look at the stereogram image above. This captures the essence of transformation so beautifully. Before you shift your focus, all you see is a chaotic mess of dumbbells and food. Basically, it is the confusing mess of every single diet and exercise program out there for weight loss. But once you shift your focus, the 3-D path of true transformation?and lifelong weight loss?becomes clear. 



Much like your path to transformation, the stereogram is built upon a stairway of such interwoven promises (or images in this case), and they build on one another and head in only one direction?up, toward the top. At the top of this you’ll find pieces like Integrity, Esteem, Confidence, and Self Love. Once you have that?you have everything. With these simple steps, and the additional information you?ll find in our books, Extreme Transformation and Choose More, Lose More for Life, you?re ready to begin your transformation journey. You can totally do this?we believe in you! πŸ™‚


678 Responses

  1. HI Heidi,
    I watch you & chris on youtube ,your so amazing and inspirational.
    i have a problem and hope you can help me.
    Im women ,28 years old.100 kg and 1.7m.
    I want to lose my weight ,i do zumba 45min every day.I eat 1500 cal since 1month age and i didnt lose even 0.5 kg.
    the problem is everytime that i push harder i gain weight! my muscles get bigger like men especialy my arm.I dont know what to do please please help me.

    1. Hi Gahzal: Follow the steps in this post, and since you’re using your body weight for the 9-Minute Missions, you should be good to go. If you do use weights, use lighter weights and do more reps. You can do this!

  2. Heidi and Chris,

    You two are amazing and inspirational!

    I have several thoughts and a few questions. Just jumbled up in my head. And was never good at asking for help.

    Just keep up the great work and continue being you!
    Thank you!

  3. Started at 243, I am 5’6″

    Before Christmas I got into the gym. I have a trainer that I work with one to two days a week. I had been cutting back bad carbs and eating better. I am in the gym every single day. It helps so much with my anxiety and I have not had a single migraine in 2 weeks. I still have insomnia, but I am assuming over time that will work out.

    I read an article on nutrition that says women should not go under 1200 calories a day so I decided to track my calories and I may have been under that several days. I have not been hungry at all. I eat every few hours and don’t eat 3 hours before bedtime. I am working on the water. I finally got a water bottle for work that if I drink 2 while I am at work plus the one bottle at home in the am… and 1 at the gym and 1 at home after I will be at a gallon.

    I am struggling with the eating part. THe added cost of the trainer and the gym… and healthy food is really expensive for 4 people. Do you have any suggestions for eating healthy on a budget. I love fruits and veggies but I am finding it hard to afford the other items suggested. We manage fish twice a week and chicken but I am not a huge meat eater. I don’t want to create a health issue by not eating properly or getting enough calories in my system.

    1. Hi Shannon: It sounds like you’re on the right track! Here’s a post that might give you some good ideas: There are also some other ideas in Chris and Heidi’s book, “Choose More, Lose More or Life,” as well as some awesome recipes that might help, and the book has their complete nutrition and exercise program, which might also give you some additional ideas. You can do this!

  4. Hi! I have both of Chris’s books. I am following the turbo cycle of carb cycling. I also have the Bode shakes by Chris & Heidi. In that plan they suggest a shake first thing in the morning. But in some of your comments you suggested eggs as a first meal and a protein shake with added fat like peanut butter or avocado as a snack. Will either plan get the same results? I would rather have eggs first (especially on cold mornings!) then the shake as a snack but wasn’t sure if that would work with the body shake. Thanks in advance for any advice!

    1. You can have whatever you’d like – egg whites and protein shakes are just a couple of the available options. For your breakfast, just make sure you have a portion each of protein, carb, and veggies. For protein shakes, in general, some are not full meal replacement shakes (Chris and Heidi’s shakes are full high-carb meal replacement shakes), and others are. You’ll have to check the label on any protein powders other than Chris and Heidi’s. They suggest whey protein powder with between 15-20 grams of protein and less than 5 grams of carbs per serving. Happy Turbo Cycling!

  5. Hi! Um is this actually ? bc I LOVE you guys! Sorry!…. Anyways I really need your help to loose weight with my bff, and I’m only 13 and she’s 14 and we can’t loose weight we’ve tried doing it together and seperatly and it doesn’t work! We want to lose weight to feel how it feels to be pretty and not bullied to every single day of your life because of how you look, when we were little we dreamed of writting a book together after we meet you guys and we look like normal human and about being on your weight loss edition or meeting you guys that would be the best thing ever, but that will never happen! If we had you guys by our side and helping us in real life, I would never ask for anything! But we really need your help fast because we have been unhappy for years and years of how we look and we’ce tried to literally kill ourself but we were too scared to! Please answer!

    1. Hi Love: First of all, nothing is worth taking drastic measures! If you are having these types of feelings, please, please, please talk to a parent or adult you trust. Now, for some advice on how you can develop healthy habits that will help you reach your health and fitness goals. It is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on this blog: In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! And please discuss your health-related concerns with a parent or someone close to you – a support system can be such an awesome resource as you’re working to achieve your health and fitness goals. You can do this!

      Here’s another thing that might help you on your journey to get and stay healthy. One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works!

  6. I love nutrition and fitness!!! And I look up to you as a mother because I am a mother too. I am pregnant now with my second baby. I can’t afford to pay for prenatal care and I don’t qualify for medicaid, so I would like to know how to keep myself as healthy as possible on my own for my babys sake. Any tips you can give me would be great. πŸ™‚

  7. Hello Dears, could T25 replace 9 minute mission or shredders? Thanks for replying.
    BTW, your book is really good! Love.

    1. As long as you’re getting both strength training and cardio, you can use whatever exercise program you’d like to use. πŸ™‚

  8. Chris & Heidi in 2014 I have lost 82 pounds. I have at least another 68 I would like to lose. I dont have a gym membership. Everything I have done has been at home. Any ideas on how to mix things up and get a lot of calorie burn besides watching videos. I am burning out. Looking for ideas. Thank you!

    1. Congratulations on those 82 pounds gone – that’s awesome! Check out the 9-Minute Missions and Shredders in Chris and Heidi’s carb cycling program. There are links that explain these in this post, and the complete program is in their book, “Choose More, Lose More for Life.” They are awesome programs!

  9. Thanks for the lovely book.
    For me exercise is not an issue. Food is the issue. Would like to know how to keep my mind motivated – I know in your book there are points on motivating, but how to keep on motivated and being focus all the time without falling down? How to do I get back?
    Thank you.

    1. One of the best motivators Chris and Heidi use, and they use it with every person they work with, is to make and keep a small, simple promise to yourself every day. There is a link to this process in this post, and here it is as well: It works – give it a try! And don’t forget about the reward day/meals (depending on which cycle you’re following), and these can help too. You can do this! πŸ™‚

  10. Just starting to exercise again — over 45 and need a launch point. How do I start and I have access to a gym. Love machines, hate walking. Also, how do I find out which is the best monitoring device to wear — you know the “fitbit” type but I hear there are so many!
    Thanks! I joined the diet bet and am ready to roll! A

    1. There’s an awesome exercise program in “Choose More, Lose More for Life,” so start there. It’s outlined day by day for you. As far as fitness trackers, there are so many available with so many different options, that it’s best to find the one that will work best for you and for your goals. Welcome to the DietBet team!

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