TRANSFORM PROGRAM
3 Seasons
Transform is Sami Clarke’s 14-day signature strength program, designed to help you build strength, connect to your body, and show up for yourself, one day at a time.
Five days a week, Sami Clarke coaches Sami Spalter through dumbbell strength workouts, most around 35 minutes, with two guided recovery days woven into each week.
Throughout every workout, you’ll see modifications and uplevels side by side, so you can choose the version that meets your body where it is that day. Sami S. is doing the program right alongside you, not watching from the finish line, and she’s honest about the challenge, the progress, and what it really feels like to get stronger.
Transform goes beyond the workouts. You’ll also have guided affirmations from both Samis to support your mindset and help you build the belief, confidence, and consistency that carry into every part of your life.
And because getting stronger requires properly fueling your body, we’ve created an entire nutrition library to support you throughout the 14 days. Inside, you’ll find downloadable guides and PDFs covering how to build a balanced plate, what to eat before and after your workouts, how to fuel for strength and recovery, plus recipes and the foods the Samis actually reach for in their own lives.
Over these 14 days, the goal isn’t perfection. It’s showing up, challenging yourself, fueling yourself, and building trust in what your body is capable of. Take it one workout, one meal, and one day at a time. By the end, we hope you don’t just feel stronger, we hope you feel yourself differently, too. Let’s Transform.
If you're not a FORM member yet, start your 7-day free trial here: https://digital.joinform.com/checkout/subscribe/purchase
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10 MINUTE RELEASING STRESS WALKING MEDITATION
Episode 1
Program: Mind Body Energy
Step outside for this mind to body 10 minute meditation where we will practice the box breathing technique to help regulate your nervous system to release built up stress. -
08:58Episode 28 MINUTE LETTING GO WALKING MEDITATION
Episode 2
Level: Intermediate
Program: Mind Body Energy
Enjoy an 8-minute walking meditation focused on letting go. This uplifting practice helps you release what no longer serves you and make room for new growth and possibilities. Find a comfortable place to walk, and let’s dive in! -
12:13Episode 310 MINUTE GRATITUDE WALKING MEDITATION
Episode 3
Level: Intermediate
Program: Mind Body Energy
I'm so proud of you for reaching Day 14 of the Mind Body Energy Program! Celebrate your progress with this 10-minute walking meditation focused on gratitude and positive affirmations. As you walk, embrace a sense of calm and peace, letting each step ... -
05:56Episode 4MORNING RISE AFFIRMATION MEDITATION
Episode 4
Start your morning by slowing down and meeting yourself exactly where you are. In this five-minute morning meditation, you’ll be guided to soften the body and settle into the present moment. The intention is simple: to begin your day feeling grounded, clear, and empowered before everything else b...
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10:59Episode 5WALKING PRESENCE MEDITATION
Episode 5
Step out of your thoughts and into your senses in this 10-minute walking meditation. As you walk, you’ll bring attention to what you can see, feel, and experience, using your senses as a way to return to the present moment. Even if your mind feels busy, this practice helps you arrive where you ar...
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MOVING THROUGH RESISTANCE & DISCOMFORT MEDITATION
Episode 6
This meditation invites you to gently move through resistance and discomfort by meeting it with awareness rather than avoidance. You’ll practice holding space for what feels challenging, learning how to stay present instead of fearful. By welcoming discomfort as it arises, you create room for cla...
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DREAM BIGGER/ FUTURE SELF EMBODIMENT MEDITATION
Episode 7
This meditation invites you to reconnect with the version of you who already lives the life you’re dreaming about. You’ll practice meeting her now, feeling into her confidence, clarity, and trust, and allowing that future self to guide you in the present moment.
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EXPANDING SELF CONFIDENCE & SELF-WORTH MEDITATION
Episode 8
In need of a confidence boost or a little self-love? This meditation invites you into the present moment and brings your focus to your solar plexus, your body’s energy center. In just five minutes, you’ll reset your confidence and self-worth. The perfect, simple reminder that you are already enough.
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08:15Episode 9RECEIVING SUPPORT & GRACE MEDITATION
Episode 9
Find a comfortable position, lying down if possible, and allow yourself to fully rest. In this meditation practice, there is nothing to do; your only invitation is to receive. You’ll be guided to release tension and create space in your body and mind to receive support and grace.
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07:07Episode 10REST DAY RESTORE/REGAIN ENERGY MEDITATION
Episode 10
Welcome to your rest day meditation. Get comfortable as you’re guided through a gentle body scan, bringing awareness to areas that may feel tired or sore. This practice invites you to meet your body with care, offer gratitude for all it does, and remind yourself that rest and restoration are not ...
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SPEAKING TO YOURSELF WITH LOVE & KINDNESS MEDITATION
Episode 11
This guided mirror meditation is designed to help you shift how you see and speak to yourself. You’ll use a mirror to gently observe your reflection, practicing meeting yourself with kindness and compassion while building a more supportive inner dialogue, exactly as you are.
