Every fitness program sells you the finished version. Sami Clarke and Sami Spalter built one around the middle — and this episode is them sitting in the Hamptons mid-filming, telling you everything you need to know before day one.

Tune in as the two of them walk through what 14 days of the Transform Program actually looks like: 30 minutes of strength training a day, one signature split repeated across two weeks, with modifications and uplevels running side by side in every session because Sami Spalter is the modification and she is right there on screen with you. Sami Clarke gets into why she came back to dumbbell-only strength after 10 years of training, what it has meant to coach her best friend in real time, and why a 30-minute workout is the structure she has seen actually produce results. Sami Spalter talks about showing up on camera four months postpartum, why this is not a postpartum program even though she is in it, and what it has done for her self-worth to keep a small promise to herself every single day.

They answer the questions you sent in, cover the nutrition approach built with FORM's registered dietitian, and make one thing very clear: two weeks of consistency is not a body transformation timeline, and anything that promises otherwise is not this.

The program launches September 14th. This is everything you need to know.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Quince: Download the Quince app for app-exclusive offers, or go to Quince.com/transform for free shipping on your order and 365-day returns.
• Hungryroot: Go to Hungryroot.com/transform, code TRANSFORM to get 40% off your first box and a free item of your choice for life.
• Nutrafol: Visit Nutrafol.com and enter promo code TRANSFORM for $10 off your first month's subscription and free shipping
• Caraway: Visit Carawayhome.com/TRANSFORM10 or use code TRANSFORM10 at checkout for 10% off your next purchase
• Jolie: Try Jolie risk-free for 60 days by going to jolieskinco.com/TRANSFORM
• Salt & Stone: Go to SaltandStone.com/TRANSFORM and use code TRANSFORM at checkout for 15% off your first order

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Every fitness program sells you the finished version. Sami Clarke and Sami Spalter built one around the middle — and this episode is them sitting in the Hamptons mid-filming, telling you everything you need to know before day one.

Tune in as the two of them walk through what 14 days of the Transform Program actually looks like: 30 minutes of strength training a day, one signature split repeated across two weeks, with modifications and uplevels running side by side in every session because Sami Spalter is the modification and she is right there on screen with you. Sami Clarke gets into why she came back to dumbbell-only strength after 10 years of training, what it has meant to coach her best friend in real time, and why a 30-minute workout is the structure she has seen actually produce results. Sami Spalter talks about showing up on camera four months postpartum, why this is not a postpartum program even though she is in it, and what it has done for her self-worth to keep a small promise to herself every single day.

They answer the questions you sent in, cover the nutrition approach built with FORM's registered dietitian, and make one thing very clear: two weeks of consistency is not a body transformation timeline, and anything that promises otherwise is not this.

The program launches September 14th. This is everything you need to know

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Cozy Earth: Head to cozyearth.com and use code TRANSFORM for up to 20% off home and sleepwear
• Armra: Go to armra.com/TRANSFORM or enter TRANSFORM to get 30% off your first subscription order
• ButcherBox: Go to ButcherBox.com/transform to get $20 off your first box, plus your choice of free ribeye, new york strip, or filet mignon in every box for a year - with free shipping always
• Ritual: Save 25% on your first month at Ritual.com/TRANSFORM
• bareMinerals: Visit bareminerals.com and use code TRANSFORM20 for 20% off

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami Clarke and Sami Spalter are back for a shoot-the-shit life update — and this one's all about change. The kind you didn't plan for, the kind you're still sitting in, and the kind that asks you to trust yourself before you have any answers.

Sami Clarke shares the pull she's been feeling toward New York City: the month in September she booked there, the moment she almost called her landlord to end her lease early, and how she landed on loving the bicoastal life instead. Sami Spalter opens up about why Austin no longer feels like it's serving them the way it once did, and how she and Ange are sitting with the question of where to root their family now that Sunny is here.

They also get honest about women's health. Sami Clarke shares where she's at with her endometriosis and PMDD — trying progesterone, the side effects that told her it wasn't right, and what it means to advocate for yourself when the information keeps changing. Sami Spalter talks about her postpartum depression and the moment she learned postpartum depression wasn't even a named diagnosis until 1994.

If you're in a season that doesn't have a clean ending yet, this one is for you.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Thrive Market: Visit ThriveMarket.com/form to get $30 off your first two orders
• bareMinerals: Visit bareMinerals.com and use code TRANSFORM20 for 20% off
• Osea: Go to OSEAMalibu.com and get 10% off your first order with code TRANSFORM
• BiOptimizers: Head to bioptimizers.com/samispalter and use code SAMI to get 15% off any order
• Quince: Download the Quince app for app-exclusive offers, or go to Quince.com/transform to get free shipping on your order and 365-day returns

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami Clarke and Sami Spalter take a break from going deep to play the Sami Squared Game Show, where listener questions get answered on the spot with zero prep!! 

Tune in as they go back and forth on some of the funniest, most unfiltered questions that are extra self aware! They get into their most embarrassing date stories, their last Google searches, who they last looked up on Instagram, their biggest red flags as people, and what they'd each be arrested for and so much more! 

If you've been taking yourself a little too seriously lately, this one will fix that.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Jolie: Try Jolie risk-free for 60 days by going to jolieskinco.com/TRANSFORM
• Caraway: Visit Carawayhome.com/TRANSFORM10 or use code TRANSFORM10 at checkout to take an additional 10% off your next purchase
• Nutrafol: For a limited time, Nutrafol is offering our listeners $10 off your first month's subscription and free shipping when you visit Nutrafol.com and enter promo code TRANSFORM
• Salt & Stone: Go to SaltandStone.com/TRANSFORM and use code TRANSFORM at checkout for 15% off your first order

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami Clarke and Sami Spalter are both in the Hamptons for the summer, and the Transform Program almost didn't exist. It started when Sami Clarke looked over mid-workout, saw Sami Spalter giving everything she had, started crying, and knew they had to build something together. That moment is where this episode begins.

Tune in as the two of them share the origin story of the Transform Program and what filming it has actually looked like in real time. Sami Spalter is four months postpartum, working her way back to strength after being in the best shape of her life before pregnancy. She gets into the fear of being seen before you have results, why she committed to showing up on camera anyway, and what it feels like to be dripping sweat, wanting to quit, and doing it anyway. Sami Clarke gets into why she needed Sami Spalter to actually be in this program and how training her has reignited her purpose as a trainer.

This episode is the heart of it. A full episode with all the details, logistics, and your questions answered is coming soon.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Cozy Earth: Head to cozyearth.com and use my code TRANSFORM for an exclusive 20% off
• Armra: Go to armra.com/TRANSFORM or enter TRANSFORM to get 30% off your first subscription order
• bareMinerals: Visit www.bareMinerals.com and use code TRANSFORM20 for 20% off
• Hungryroot: Visit Hungryroot.com/transform and use code transform to get 40% off your first order PLUS get a free item in every box for life
• Quince: Go to Quince.com/transform for free shipping on your order and 365-day returns
• OSEA: Get 10% off your first order sitewide with code TRANSFORM at OSEAMalibu.com

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We are bringing this one back — and if you've heard it before, you already know why. This conversation with Jay Shetty is one of those episodes that hits differently depending on where you are in your life, and we have a feeling it's going to land exactly where you need it today.

Jay takes us into what it felt like to walk away from a checklist life and say yes to the monastery — and then yes again to leaving it. He talks about the inner voice that starts as a whisper because it's been ignored, and how following it, even when everyone around you thinks you're making the worst decision of your life, is the only way through.

We go deep on meditation without the pressure — just two simple questions, morning and night, that can genuinely shift the texture of your day. Jay breaks down the difference between self-awareness, self-liking, and self-love, and why jumping straight to "I love myself" without doing the real work underneath it never sticks.

And then there's the moment that stopped us both: you become successful by what you gain, but you become happy by what you lose. Jay unpacks what it means to let go of envy, ego, and the metrics someone else handed you — and why that inner work is the only thing that makes everything else feel worth it.

This one is a gift. We hope you feel it.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Quince: Download the Quince app for app-exclusive offers, or go to Quince.com/transform. Get free shipping on your order and 365-day returns.
• Nutrafol: For a limited time, Nutrafol is offering our listeners $10 off your first month's subscription and free shipping when you visit Nutrafol.com and enter promo code TRANSFORM
• Jolie: Try Jolie risk-fre for 60 days by going to jolieskinco.com/TRANSFORM
• Butcherbox: Go to ButcherBox.com/transform for $20 off your first box, plus your choice of free ground beef for life, or free chicken thighs or top sirloins in every box for a year - with free shipping always.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We're bringing back one of our most-requested episodes ever — and dropping it in August on purpose. Because January isn't the only time you get to start over. The middle of the year is one of the most powerful moments to do this work, and we wanted to give you this episode as your permission slip to reset right now.

This is the full How to Win the Year framework: the self check-in ranking activity across all five buckets, what you're leaving behind, choosing your word, and the future self visualization to anchor it all. Everything we walked through at the top of 2026 — still just as relevant, still just as deep.

The first half of the year is behind you. You have data now. You know where you showed up and where you drifted. And you've still got so much runway. So grab your journal, find a quiet moment, and let yourself actually do this work.

If you set intentions in January and quietly let them go somewhere along the way, this one is for you.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Osea: Get 10% off your first order sitewide with code TRANSFORM at OseaMalibu.com
• Armra: Go to armra.com/TRANSFORM or enter TRANSFORM to get 30% off your first subscription order
• Quince: Go to Quince.com/transform for free shipping on your order and 365-day returns
• BetterHelp: Visit Betterhelp.com/transformpod

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami Clarke is back with her self-love and growth series, and this week she's bringing her best friend and fellow creator Alyssa Lynch to the mic for the girl chat you've been asking for. These two have been having this conversation behind closed doors for years — and it's finally front-facing.

Tune in as Sami and Alyssa get into the real stuff: how they found each other at exactly the right moment in their lives, what it actually looks like to be a sensitive person navigating relationships that weren't right, and why sometimes the person who knows you best just has to look you in the eye and say "that's it." Alyssa opens up about the pattern she didn't see until she was out of it, the relationship that finally broke the cycle, and how she stopped mistaking safety for the right thing. And somewhere in between tarot cards, journal speaking in a hotel room, and crawling on the floor making TikToks in New York, these two remind you what it looks like when friendship actually holds you.

If you have a person in your life who sees the outside of the jar when you can't, this one's for both of you.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• BiOptimizers: Head to bioptimizers.com/samispalter and use code SAMI for 15% off your entire order + a free travel size bottle of Masszymes
• Jolie: Try Jolie risk-free for 60 days by going to jolieskinco.com/TRANSFORM
• Caraway: Visit Carawayhome.com/TRANSFORM10 to take an additional 10% off your next purchase
• Salt & Stone: Go to SaltandStone.com/TRANSFORM and use code TRANSFORM at checkout for 15% off your first order

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami and Andrew are back together for a Q+A answering everything you've been sending in — from the emergency C-section and postpartum hormones to formula feeding, night nurses, and what it's actually like being new parents.

Tune in as they walk through the questions that hit closest to home: what Andrew's role really looked like during the birth, why day five postpartum was the hardest night of both of their lives, and how Sami is navigating postpartum depression with a new therapist and radical acceptance around her birth story. They get into the formula feeding decision — what led to it, how hard it was to accept, and why a fed baby is a healthy baby, full stop. And they're honest about the marriage piece too: finding time for yourself, over-communicating with your partner, and what it looks like to be on the same team when everything is harder than you expected.

If you're in the newborn stage or postpartum right now and some days feel like too much, this one will make you feel less alone.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Hungryroot: Go to Hungryroot.com/transform and use code transform to get 40% off your first box and a free item of your choice for life
• Cozy Earth: Head to cozyearth.com and use code TRANSFORM for an exclusive 20% off
• ARMRA: Go to armra.com/TRANSFORM or enter TRANSFORM to get 30% off your first subscription order
• Jolie: Try Jolie risk-free for 60 days by going to jolieskinco.com/TRANSFORM
• ButcherBox: Go to ButcherBox.com/transform to get 20% off your first box, plus your choice of free ground beef for life, or free chicken thighs or top sirloins in every box for a year - with free shipping always

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami booked a hotel on the island of Lanai, pre-planned every meal so she'd never have to speak, and wore a necklace that read "I am on a silent retreat" for seven days straight. No talking, no screens, no music, no journaling. Nothing. This is her honest account of what happened.

Tune in as Sami walks through her first solo silent retreat — designed on her own terms, while following the Open Gate Sangha program. She gets into what seven hours of meditation a day actually looks like, why day four nearly broke her, and the unexpected clarity that came through in the stillness. She is not sugarcoating it: this was the hardest thing she has ever done.

But somewhere in all of it, something cracked open. Because her biggest breakthrough was realizing how much she loves her life. 

If you've been thinking about any kind of retreat, this one is worth listening to first.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Nutrafol: Visit Nutrafol.com and enter promo code TRANSFORM for $10 off your first month's subscription and free shipping
• BetterHelp: Sign up and get 10% off at BetterHelp.com/transformpod

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sami Clarke and Sam Spalter are back on the mic together, and this one feels like being let into their actual FaceTime. Two best friends, two wildly different seasons: Sam deep in new motherhood, still navigating the rawness of postpartum, and Sami fresh off a yes-summer in Ibiza and London, sitting with the quiet ache of watching everyone around her have babies while wanting that life for herself too.

Tune in as they go there, all the way there. Sam opens up about the panic attacks, the emergency C-section shame, the breastfeeding that didn't work, and the moment she finally told Sami how low the lows really were. Sami shares a fertility diagnosis she'd been scared to face, learning she has endometriosis and PCOS, and the emotional shift from "what is wrong with me" to "how can I love you more, body." And somewhere in the middle of all of it, they talk about the grass always being greener, crying to Yellow by Coldplay in the car, and why the most healing thing either of them did was just tell the truth.

This episode is also a love letter to the friendships that don't just show up for the highlight reel. The ones who fly out at 11 days postpartum, give you permission to not form a sentence, and text you "I'm so excited to see your new normal" before they even land. If you've ever held back the ugly truth because you thought you should only feel grateful right now, this one will meet you exactly where you are.

Transform Instagram - click here!

Sami Spalter Instagram - click here!

Sami Clarke Instagram - click here!

FORM Shop - click here!

FORM Website - click here!

Code TRANSFORM for 20% off an annual membership.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

This episode is brought to you by:

• Armra: Go to armra.com/TRANSFORM or enter TRANSFORM to get 30% off your first subscription order
• OSEA: Get 10% off your first order sitewide with code TRANSFORM at OSEAMalibu.com
• Quince: Go to Quince.com/transform for free shipping on your order and 365-day returns

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.