These are the most common questions that come up the weekend prior to the Transformation!

Before you head to the grocery store, make sure you look over the recipe manual and pay close attention to the serving sizes on the recipe, and/or the amount of ingredients. That will give you a good indication of portions.

Most breakfasts serve 1. (with exceptions of breakfast puddings/overnight oats, which make two servings, the second of which you eat on an alternate day)

Most lunches serve 1

Most dinner recipes serve 2, and become the next day’s lunch w/ a salad.

Some meals on the plan make a large batch. (like soup and chili) These are for multiple meals/snacks, and you can freeze some individual portions for emergency “Grab & Go” meals.

Look ahead at the meal plan for the week and the recipes for that week, especially if you have significant others or a gaggle of children that will be encroaching on your food, and plan accordingly by doubling some of the recipes. Some of our challengers last month got caught out by hungry spouses and children devouring their food, leaving them scrambling for meals the next day.

Getting all of your required nutrients from real whole food is ideal OBVS.

But that isn’t always easy for a number of reasons including lack of time, poor appetite, higher requirements, poor digestion and insufficient rates of absorption. One of the meals that people struggle with the most is breakfast. The biggest barrier here is time. Most of us are rushed in the mornings and more focused on getting out the door than putting together a balanced meal. Unfortunately, the consequences of not nourishing yourself properly first thing in the morning is going to be felt throughout the day. Starting your day on empty or scarfing some quick carbs leads to poor blood sugar management, weight gain, mood swings and sets us up to give into cravings later in the day. This is where a quality protein powder can be invaluable. Not only will it provide enough protein to sustain you until lunch, but it will also cover a good portion of your daily vitamin and amino acid requirements.

But WARNING: Not all protein powder is created equal. There are a lot of them on the market and many of them contain some serious bro-science B.S.

When choosing a protein powder look for one that has about 20-25 grams of protein per serving, derived from natural ingredients with no added sugars or additives. (Some of the natural products will have stevia as a sweetener – which is ok but some people can’t handle the taste so go for natural and add your own flavour if that’s the case.)

Those of you who consume dairy, a protein powder containing New Zealand whey is top of the line but read the ingredients for other additives. Vegans will want to look for a product made from fermented sources, for the highest rates of availability.

Our favourite product Genuine Health unflavoured/unsweetened Fermented Vegan, https://shop.genuinehealth.com/ and enter the code TRANSFORMER for 15% off!
but is Vega & Sunwarrior are also a good bet.

We get a lot of questions along this vein.
“I don’t like *random veg*  ”
“I’ve always eaten *random meal*  like this”,
“I’ve always added *random item* to my *random food*, can I continue to do so?”

Before you start tweaking, swapping, requesting substitutions… (unless it is a legit food allergy if course) and recreating the program that we’ve created for you, that you’ve signed up for… Trust the process.

Trust the plan that we have laid out for you. Trust that we are constantly honing the program to be the most effective. Trust that we are aware that you’ve always eaten it “this way” or that you’ve “never tried this before” or that “this would be easier” for you. Trust that It has worked for hundreds of people before you. Trust that it will work for you too and that you came here for that very reason!
In other words, you came to us because what you’ve been doing up to now hasn’t been working. So logic says, instead of cherry picking and altering to suit what YOU think will work. Try it as presented to you first!

That said! if you legit have a food allergy/intolerance, or the thought of putting into your mouth makes you heave, then of course, you can swap in an alternate. There is a page in the Success Manual with suggested swaps for all categories of foodstuff!
If anything is confusing you as far as compatibility with the recipe, by all means, drop us a note in the facebook group, and we’ll help you out!

Definitely! We understand that life is not “one size fits all” and that our meal plan as laid out might not suit your schedule on some days/weeks.

We encourage you to sit down in advance of each week at look at your schedule and make adjustments where necessary. (perhaps you have guests coming into town on Wednesday, so you want to swap your treat meal to then)

We’ve have several transformers on shift work do the program, and they were able to successfully navigate their schedule by The adjust the plan to suit their needs.

The only days you can’t swap are the first two days of Week 1

The workout descriptions are in the weekly manuals in order of their appearance.
The follow along videos are on the weekly pages here on the website, just scroll down past the weekly manuals!

They are also posted on the day (Mon/Wed/Fri) in the Facebook group at 5:30am est.

You’ll find them under the Announcement section (or pinned to the top of the page on the day)
You can also search the hashtag: #TCworkout and/or the day you’re looking for ie: #Week1Wednesday

YES! Make sure you check out our  Nursing and New Mama’s section for both nutritional and workout modifications!

First, don’t panic! You will have access to everything… eventually.

We specifically roll out the program a little at a time so you don’t get ahead of yourself!
You challengers, we’ve discovered,  are curious, and if all 4 weeks are available to you, you will jump ahead, and get overwhelmed!

How do we know this? We’ve tried it. 😉

So you will get access to each week on a timed reveal. (Bonuses reveal themselves in Week 4! fyi)

That said, If there is something you think you should have access to already, and don’t, contact us at: support@fitfeelsgood.com and we’ll troubleshoot!

These are the most common questions that come up during Week 1 of the Transformation!

Before you head to the grocery store, make sure you look over the recipe manual and pay close attention to the serving sizes on the recipe, and/or the amount of ingredients. That will give you a good indication of portions.

Most breakfasts serve 1. (with exceptions of breakfast puddings/overnight oats, which make two servings, the second of which you eat on an alternate day)

Most lunches serve 1

Most dinner recipes serve 2, and become the next day’s lunch w/ a salad.

Some meals on the plan make a large batch. (like soup and chili) These are for multiple meals/snacks, and you can freeze some individual portions for emergency “Grab & Go” meals.

Look ahead at the meal plan for the week and the recipes for that week, especially if you have significant others or a gaggle of children that will be encroaching on your food, and plan accordingly by doubling some of the recipes. Some of our challengers last month got caught out by hungry spouses and children devouring their food, leaving them scrambling for meals the next day.

Getting all of your required nutrients from real whole food is ideal OBVS.

But that isn’t always easy for a number of reasons including lack of time, poor appetite, higher requirements, poor digestion and insufficient rates of absorption. One of the meals that people struggle with the most is breakfast. The biggest barrier here is time. Most of us are rushed in the mornings and more focused on getting out the door than putting together a balanced meal. Unfortunately, the consequences of not nourishing yourself properly first thing in the morning is going to be felt throughout the day. Starting your day on empty or scarfing some quick carbs leads to poor blood sugar management, weight gain, mood swings and sets us up to give into cravings later in the day. This is where a quality protein powder can be invaluable. Not only will it provide enough protein to sustain you until lunch, but it will also cover a good portion of your daily vitamin and amino acid requirements.

But WARNING: Not all protein powder is created equal. There are a lot of them on the market and many of them contain some serious bro-science B.S.

When choosing a protein powder look for one that has about 20-25 grams of protein per serving, derived from natural ingredients with no added sugars or additives. (Some of the natural products will have stevia as a sweetener – which is ok but some people can’t handle the taste so go for natural and add your own flavour if that’s the case.)

Those of you who consume dairy, a protein powder containing New Zealand whey is top of the line but read the ingredients for other additives. Vegans will want to look for a product made from fermented sources, for the highest rates of availability.

Our favourite product Genuine Health unflavoured/unsweetened Fermented Vegan, https://shop.genuinehealth.com/ and enter the code TRANSFORMER for 15% off!
but is Vega & Sunwarrior are also a good bet.

We get a lot of questions along this vein.
“I don’t like *random veg*  ”
“I’ve always eaten *random meal*  like this”,
“I’ve always added *random item* to my *random food*, can I continue to do so?”

Before you start tweaking, swapping, requesting substitutions… (unless it is a legit food allergy if course) and recreating the program that we’ve created for you, that you’ve signed up for… Trust the process.

Trust the plan that we have laid out for you. Trust that we are constantly honing the program to be the most effective. Trust that we are aware that you’ve always eaten it “this way” or that you’ve “never tried this before” or that “this would be easier” for you. Trust that It has worked for hundreds of people before you. Trust that it will work for you too and that you came here for that very reason!
In other words, you came to us because what you’ve been doing up to now hasn’t been working. So logic says, instead of cherry picking and altering to suit what YOU think will work. Try it as presented to you first!

That said! if you legit have a food allergy/intolerance, or the thought of putting into your mouth makes you heave, then of course, you can swap in an alternate. There is a Swaps and Substitutes page with suggested swaps for all categories of foodstuff!
If anything is confusing you as far as compatibility with the recipe, by all means, drop us a note in the facebook group, and we’ll help you out!

Definitely! We understand that life is not “one size fits all” and that our meal plan as laid out might not suit your schedule on some days/weeks.

We encourage you to sit down in advance of each week at look at your schedule and make adjustments where necessary. (perhaps you have guests coming into town on Wednesday, so you want to swap your treat meal to then)

We’ve have several transformers on shift work do the program, and they were able to successfully navigate their schedule by adjust the plan to suit their needs.

If there is a meal you do not want to make on the plan you have opted to follow, you can swap in a meal from one of the other two plans.
It may be as simple as swapping out the protein. (many meals are identical for all three plans, with a simple protein swap) or you could pick an alternate meal all together. Just be aware it will be up to you to adjust your grocery list to accomodate the change.

For the sake of ease, we recommend you try to stick to one meal plan for the week.

Ok – I’m going to be honest: I LOVE my coffee. And I know a lot of you do as well. I’ve had a lot of clients who don’t blink when I tell them to do a hundred burpees and give up bread forever but draw the line at giving up their coffee.

And I know – there are some anti-oxidant benefits to coffee and as far as health vices go, a cup of coffee is pretty tame. But. I’m still going to make you give it up for two days.

Because the whole point of the re-set is to ditch any addictions as well as any consumption patterns that aren’t serving you. For a lot of us, coffee falls BOTH of these categories. You shouldn’t need coffee for energy.

And we can re-set your body’s natural energy so that you don’t. But that can’t happen until you give it up for a bit. If the thought of giving up caffeine is making you anxious and you are wondering how you will get through the day without it, that’s a sign you are dependant. Use this time to reset, so you don’t need it. You’ll enjoy it more if you go back to it in moderation.

If you need some motivation, consider this: Caffeine is a compound that can tax the liver, especially if consumed in large amounts and/or if the liver is already overburdened. If you are drinking lots of coffee and still struggling with low energy, this might be why.

In addition, caffeine can also speed up the digestive process prematurely and inhibit gastric juices needed to break down food. This interferes with the body’s ability to absorb all the nutrient-rich food you are feeding it. And in the long run, you will feel depleted. Caffeine is a stimulant that will increase your stress hormones. When stress hormones go up, insulin also goes up.

If the thought of giving up caffeine is making you anxious and you are wondering how you will get through the day without it, that’s a sign you are dependent. Use this time to reset, so you don’t need it. You’ll enjoy it more if you go back to it. Now- there are definitely benefits to drinking caffeine, so we just need to find a healthy balance.

So that’s why we include caffeine as off-limits during the two-day reset. (you can have herbal tea or Dandy Blend during the first two days, but try to avoid “decaf” coffee as there is still some caffeine in there)

After that, we limit to one serving a day MAX. (and never after 1 pm)

One serving would be one 8 oz coffee or one double espresso (did you know that espresso actually has less caffeine than drip coffee?) On days you have caffeine, make sure you drink an extra glass of water. The ratio should be two cups of water to one cup of coffee. This is on top of your other water intake. Hope you like peeing! For many people, coming off coffee during the reset is hard enough that they choose to stay off it. If that’s the case for you, you might want to look into Dandy Blend,  an herbal beverage with the taste, body, and texture of coffee.

NOTE: When you reintroduce coffee, it should be black, no sugar. If you want to add “cream”, a non-dairy nut milk or my favourite, coconut milk from the can! yum! Keep in mind that most chain coffee shops who offer Almond Milk or Coconut milk, offer a proprietary version from there own brand, which is loaded with sugar! So avoid those!

I know. It feels absolutely awful. And I totally don’t blame you if you are having thoughts like:

“This is just called starving myself. How is this a lifestyle again?”
“Nothing that feels this bad can be good for me.”

I get it because I had all those thoughts when I first did this as well. So here’s the point of the cleanse and why it’s totally worth it:

  • We are interrupting your habits. Have you noticed how many times you have gone to have a little B.L.T.? (bite, lick, taste 🙂 You probably weren’t even aware of how often you were doing it before.
  • We are re-setting your appetite. You’ll notice after these couple of days that you probably don’t need as much food as you were habitually serving yourself.
  • We are cleansing your palate. After we remove all the sugar, salt and fat that you might have been pummelling your tastebuds with, you’ll find that you don’t need that sensory overload so much  – regular whole foods will taste better to you (and fruit will taste like candy!)
  • We are giving all your body’s natural ‘cleansing’ organs (like your liver) a bit of a break so it can process any residual toxins in the body. So if you feel like you’ve got a roaring hangover – this is why.
  • We are coming cold turkey off any addictions you might have built up to sugar, caffeine, alcohol and processed carbs. Yes it feels like crap. Yes it’s totally worth it.

Hang in there, Transformer! It’s only a couple of days. The soup at the end of Day Two is gorgeous (trust me – even if you don’t like fennel) and Wednesday will feel like a buffet of delight. x

The first two days are difficult, yes. Actually, they suck. Not gonna lie. But it’s an important part of the journey. After that, it’s foodapalooza!
So, our suggestion for you is to nurse your smoothie in the morning for as long as you can.

Make sure in a addition to your lunch wraps and dinner salad, that you make up a bunch of “grab and go” raw veg snack packs. (unlimited raw veggies!!)
So if you feel yourself getting hangry, you can grab some veggies.

Just try not to graze all day.
We are trying to reset your system and reset your hunger signals.
It’s OK to feel hungry. (not hangry, but hungry)

Most of us perpetually graze so feel panic at the first sign of hunger. We’re going to eliminate that panic.

OH, and save your apple for the afternoon, when you’re really cranky and cravey. (cut it in half, core it, then slice it thinly, and really enjoy snacking on each piece) (toss in lemon juice if you’re prepping that in advance) (you can even split it up into two servings, and have some in the am, and some in the afternoon)

#PROTIP: BUY BIG ASS APPLES! (sweet ones for the first week!)

Drink lots of water and have some yummy, fragrant (sugar-free/caffeine free) herbal teas to sip on (hot or cold) to make the day a little more pleasant.

No one is going to force you to have a treat meal, and a lot of transformers become fearful of “falling off the wagon” if they succumb to their craving/desires.

BUT, the longer you hold it off, and the more you “fear” it, the more power you give it. So have the treat meal!!

It doesn’t even have to be a full meal. Maybe it’s just an on plan meal but with a glass of wine or dessert.
Whatever it is, plan for it. Enjoy the crap out of it! Then continue on with the challenge/meal plan as laid out for you.

The point of the treat meal is to have whatever you are craving but to do it with mindfulness to see if you actually like those meals now that your palate and appetite have reset. A lot of people discover that some of their favourite foods maybe aren’t their favourites anymore for whatever reason (and this is a good thing to discover!)

Oh and feel free to move it around in your schedule if it suits you better. (we have a lot of transformers who schedule their treat to coincide with an event or celebration)

We recommend you stick to flat water for most of the 28 days, (especially the first 2 days)

You can supplement your water intake with some fizzy water or tea (hot or iced) Perrier, LaCroix, Bubly, San Pellegrino, etc… all fine.

just make sure there are no hidden sugars!
(some of those creative teas are sneaky!) (or caffeine in the case of the tea)

ALSO NOTE: these will cause bloating and gas! which you may already be noticing due to the uptick in fibre from all those raw veg we’ll be adding!

So, use as more of a treat (one or two a day max) But honestly, the carbonation will dry your mouth and make you thirstier.

It’s also a big NO on the added commercial “flavouring” pouches and drops.

They are loaded with stuff we’re trying to eliminate from your systems, and most have some sort of artificial sweetener.

not TMI at all! In fact, it’s a common question! Some Challengers find their system a little “off” during the first week while their bodies adjust to all that added vegetable fibre! Here is a hand guide to talk you through it! The Poop Files! 

As awesome and delicious as we know our meals are, change is scary! While you have made the commitment and set your mind to try something new, you might get some push back from the other members of your family, especially the littlest ones!

The good news is that most meals can easily be tweaked, rather than making entirely separate meals!

Obviously, there is a no set solution we can provide that will satisfy all kids and at the end of the day, if your kids won’t eat the healthier food options you will be exploring, you basically have three options:

1. Make two meals

2. Serve them healthy food and put up with protests until they get used to it. Usually, it’s just the unfamiliarity that they are responding to.

3. Eat the food your kids like.

My kids are super picky as well! Here’s what I do:

1. Add carbs and cheese and sometimes omit veggies while they get used to the new meal. For example, we have zucchini noodles and sauce they have pasta with the same sauce and tons of cheese.

2. Pick one or two healthy meals that they somewhat tolerated and keep offering it until it’s a staple. Then introduce a new one.

3. Don’t force anything – they will rebel. The best thing you can do is keep offering veg even if they don’t eat it and demonstrating that this is how YOU eat.

4. I have extremely picky kids but sometimes they surprise me. A lot of transformers have been gobsmacked to watch their kids eat up some of our recipes. So just experiment! You might be pleasantly surprised!

Based on our experience, and what previous challengers have shared with us while doing the program, here are a few hacks on how to make our vegetable-centric healthy meals more palatable to *most* kids and save you from making two meals!

– make a side of regular pasta (rather than zucchini noodles)

– cook up some white rice (rather than cauliflower rice)

– Plonk the meal into a taco shell, etc… etc…

– if you know your kids are sensitive to spice, dial down spices for the kids servings. (pre-portioning their meals, then adding the “heat” spice)

– make them additional veggies you already know they will eat.

– separate out the protein before mixing it with other stuff then hopefully you only have to cook one protein food, but the kids can have it plain and you can enjoy with the sauce, trimmings, etc.

– condiments are your friend! While YOU won’t be partaking, a dollop of ketchup or a sprinkle of cheese are perfectly acceptable forms of culinary bribery!

Another trick is to give them ownership of part of the meal. Let them choose the side veg. Let them help prepare part of it. (cut up veg, toss salad, stir the pot, etc…) There is a certain pride in participation, plus because they were part of the processes, there is a safety net of nothing “hidden”.

We also find that when you simply present the meal without discussion of it being “healthy” or “on plan” just a new recipe you’re trying, the push back because it’s “different” isn’t as quick.

If you come up with some other suggestions or wins, let us know in the group and tag it #kidhack so we can add it for future exasperated parents!

Tis true. There are NO beans in the Omnivore chili. BUT it is SUPER deelish as is. (we will be introducing beans back into your meal plan soon!)

These are the most common questions that come up during Week 2 of the Transformation!

You bet! This has to work for you! Look at your week ahead and the menu and switch around the meals to fit your schedule. Just make sure that the lunches are covered the next day if you swap a meal out!

If it’s a matter of not liking a certain ingredient, you can simply swap out like for like. (protein for protein, Veg for Veg, etc…) Not liking the Meathead version of a meal? Have a look at the Veghead menu! It’s usually the same ingredients, except the proteins are swapped out.

Just remember, whatever tweaks you make to the menu, you’ll have to apply to your grocery list as well!

Nope, you don’t HAVE to make every single recipe. (a lot of people don’t)
This is exactly why we recommend you sit down with the meal plan and the recipes when they become available and adjust them to suit your own needs and those of your family.

Go through the meal plans/recipes and simplify if you don’t want to cook as much. Maybe you only make two recipes that week, double them, and eat for a couple of days. Maybe you simply make one side instead of two. Maybe you do a big batch of the soup or chili, and keep emergency grab and go portions for those days you simply run out of time or energy.

Once you’ve decided what you’re going to make and not going to make, make sure you adjust your grocery list to eliminate any extra groceries!

A side salad is two handfuls of fresh veg and a tbsp of dressing! It’s a good way to fill out a meal, and get some extra veg in there. You can also add it into your day between lunch and dinner to help keep you satiated if your schedule gets pushed.

And no, if your dinner as is satisfying as is, you don’t have to have a side salad!

Just like the meals, you can move your workouts around to better suit your schedule, just get em in!!

Water fatigue happens! We get it! So, yes, while we recommend you stick to flat water most of the time, you can supplement your water intake with some fizzy water! or tea (hot or cold) just make sure there are no hidden sugars! (some of those creative teas are sneaky!) (and caffeine in the case of the tea)

Perrier, LaCroix, Bubly, San Pellegrino, etc… all good. Just NOTE: these will cause bloating and gas! which you may already be noticing due to the uptick in fiber from all those raw veg we’ve been adding! So, use as more of a treat (one or two a day max)

Greek Seasoning Blend

Ingredients

1 teaspoon garlic powder
1 teaspoon dried basil
1 teaspoon dried Greek oregano
1⁄2 teaspoon ground cinnamon
1⁄2 teaspoon ground black pepper
1⁄2 teaspoon dried parsley
1⁄2 teaspoon dried rosemary minced
1⁄2 teaspoon dried dill weed
1⁄2 teaspoon dried marjoram
1⁄2 teaspoon cornstarch
1⁄4 teaspoon ground thyme
1⁄4 teaspoon ground nutmeg

Directions

Mix garlic powder, basil, oregano, cinnamon, black pepper, parsley, rosemary, dill, marjoram, cornstarch, thyme, and nutmeg in a bowl. Store in an airtight container. Alternately, blend spices in a spice grinder for a finer texture.

These are the most common questions that come up during Week 3 of the Transformation!

So the breakdown of the recommended fruit/vegetable servings per day is 7 servings veg/3 servings fruit per day.
So for the fruit, that is usually covered by the smoothie & snack. On the days that are lighter on the fruit allotment, by all means, add some, just NOT at the expense of the veggies! Make sure you get your 7 servings of veggies before you go adding extra fruit!

These are the most common questions that come up during Week 4 of the Transformation!

You bet! As long as the site exists, you will have access to the materials! The Facebook group, however, will be archived the Thursday of the week following the completion of the challenge.

all will be revealed this week! Keep an eye on your email!