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12/25/2025

Happy Holidays from TransformHQ! 🎄🎅🏼

Here is your holiday reminder that...

👏🏻 YOU ARE WORTH IT! 👏🏻

We are cheering you on every step of the way!

12/24/2025

HOLIDAY CRAVINGS ARE REAL! 👏🏻 and with the holiday parties and treats from your secret Santa, it can be hard to resist 🎅🏼

Here are 11 ways YOU can crush those holiday cravings this holiday season! ⬇️

1. Drink more water 💦
2. Don't let yourself get too hungry 😖
3. Add protein 💪🏼
4. Go for a walk 🚶🏼‍♀️
5. Distract for 10 min 🎶
6. Chew gum or brush your teeth 🪥
7. Get more Sleep 😴
8. Manage your Stress 😓
9. Add more Fiber 🍓
10. Keep trigger foods out of sight 🍫
11. Make a healthier SWAP 😊

Always remember, CRAVINGS ARE NORMAL, but with a little strategy, they don't have to run the show!

12/23/2025

The holidays can bring so much joy, happiness and sometimes stress! Here are 10 ways you can destress over the holidays ⬇️

1️⃣ Lower the Bar: Remember, not everything needs to be perfect! Just do what you can and know that you are doing your best!
2️⃣ Find some quiet time: Even just 10 minutes of quiet time can help you wind down and reset your nervous system.
3️⃣ Say NO to at least one thing: It can be an event, or an obligation, it's okay to say no and take some time for yourself!
4️⃣ Move your body: Even if it's just 10 minutes a day! Movement is key!
5️⃣ Unplug intentionally: If you find yourself spending too much time on your phone, unplug! Set a time in the evening to enjoy company and time with family and friends.
6️⃣ Remember to breathe: Inhale 4 seconds, hold 4 seconds, exhale and repeat!
7️⃣ Prep where you can: Prep your snacks or meals as best you can to help you stay on track!
8️⃣ Have a morning routine: Set yourself up for success daily with a morning routine!
9️⃣ Get outside: Even if it's brief! Some fresh air will do you good!
🔟 Give yourself permission to feel everything: The joy, stress, nostalgia, all of it!

Remember, one bad day isn't going to derail your transformation.

YOU GOT THIS! 👏🏻

12/22/2025

Let's talk about PROTEIN 💪🏼

Did you know that protein is the most underconsumed macronutrient?! 🤔As you age, your body starts to lose muscle mass, and because of this, it is super important that you are hitting those protein goals!

Here are NINE Protein-Packed Snacks that are simple for you to eat EVERY SINGLE DAY 👏🏻

12/21/2025

'Tis the season for all the holiday goodies! 🎄

But too much of anything — even the healthy stuff — can leave you feeling sluggish, bloated, and off track.

Here are 8 Holiday Foods that are healthy, but are very easy to overdo if you're not carfeul ⬇️

1. Dips & Spreads
2. Cheese Boards
3. Holiday Beverages
4. Granola
5. Dark Chocolate
6. Trail Mix
7. Fat Free Options
8. Healthy Desserts or Protein Bars

This season isn’t about avoiding those foods. It's about slowing down, being mindful and enjoying the food that you're eating!

12/20/2025

Being beneficially selfish isn’t about doing less for others — it’s about FINALLY doing enough for you! 👏🏻

It’s saying yes to the workout even when everyone else wants your time.
It’s fueling your body instead of running on empty.
It’s protecting your peace so you can show up stronger, calmer, and more present.

Because here’s the truth:
When you pour into yourself first, you don’t become selfish…
You become unstoppable.

Taking care of you isn’t a luxury — it’s the foundation.
And you’re allowed to choose yourself. 💪✨

12/17/2025

"I just can't seem to get my cravings under control!"

Sound familiar? 🤔 You're not the only one! Managing those urges can be quite challenging, particularly during the holiday season when tempted with all the holiday goodies!

However, we have compiled a list of our four top secret hacks to help you curb those cravings ⬇️

1️⃣ Power up with protein
2️⃣ Plan ahead
3️⃣ HYDRATE
4️⃣ Peanut Butter & Water

I challenge YOU to try at least one of these hacks! Which one are you trying? ⬇️

12/16/2025

✨ GIVEAWAY CLOSED ✨

Are you looking for the perfect stocking stuffer? 👏🏻 Clear Protein has been one of our most requested products of 2025, and we're giving away not one...not two... but THREE Tubs! (One of each flavor! 😱)

One lucky winner will win 3 tubs of Clear Protein! 🤯 Here's how to enter ⬇️

✨ Follow .hq
✨ Like this post 💛
✨ Comment your New Year's Resolution
✨ Tag your friends! (one tag per comment)

Giveaway ends on December 19th! 👏🏻

12/15/2025

The holiday season is here, and it's the most delightful time of the year! ❄️

However, this joyful period can also bring its fair share of stress, particularly when it comes to sticking to your health goals.

So to help you navigate this festive season, here are two strategies to keep your goals in check during the holidays ⬇️

1. Follow the One Plate Rule. When you're at a party, load up one plate that you absolutely LOVE. Enjoy that one plate, guilt-free!
2. Get right back on track! One meal won't disrupt your goals, but letting it spiral out of control can! So enjoy your holiday meal, and then hop back on track!

You've got this! Enjoy the holiday season, one plate at a time!

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1551 S. 400 E Suite 2
American Fork, UT
84003

Telephone

+18887217890

Website

https://transformhq.com/

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