Sami Spalter's weight loss journey is more than just a story about shedding pounds; it's a testament to the transformative power of self-love, discipline, and a holistic approach to wellness. It encompasses mental, spiritual, and physical well-being. Sami's path highlights the profound impact of mindset, mindful choices, and supportive relationships.
Personal Wellness Journeys: Weight Loss, Body Image, and Fitness Routines
Sami and Mari Llewellyn's personal wellness journeys have been both unique and transformational, touching on aspects of weight loss, body image, and fitness routines. These women share their experiences, emphasizing the importance of self-compassion and joy in fitness.
Sami's Transformation: From Emotional Eating to 85-Pound Weight Loss
Sami recalls her journey from being overweight throughout her life, with food as a coping mechanism, to losing a significant amount of weight and reshaping her body. Throughout her life, Sami struggled with her weight, often turning to food for comfort. As a young girl, feeling "different and less-than" was a common experience. She recalls overcoming emotional eating to achieve an 85-pound weight loss through disciplined exercise like CrossFit and weightlifting. She reflects on embracing various fitness classes, transitioning from CrossFit to exploring with ClassPass, and ultimately finding solace in consistency. Through disciplined exercise, including a commitment to CrossFit and weightlifting, she achieved remarkable physical transformation, losing 85 pounds. Sami overcame feelings of intimidation and insecurity, especially when starting at the CrossFit gym due to her size, but she found comfort in the community aspect of the gym and support in the form of modifications and encouragement from coaches. Deeply understanding her past, particularly how she coped with traumatic events through food, became a key aspect of her path to wellness.
Sami emphasizes the emotional aspect of her relationship with food, seeing it as a form of comfort and escapism. She acknowledges that she struggled with her weight most of her life and tried every fad diet in the book during high school, getting sucked into the vicious cycle of yo-yo dieting. She would miserably commit to a restrictive plan and lose a ton of weight, but there was no way she could maintain that lifestyle in the long term, and she’d immediately gain the weight back.
When Sami got to college, she gained 30 pounds within the first semester. She was so overwhelmed and defeated that she honestly just succumbed to the fact she was meant to be overweight. It felt like her body was merely a vessel, and it wasn’t hers to change or feel ownership of.
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It wasn’t until she graduated and moved to Los Angeles that she knew something needed to change. She met with a new doctor and stepped on the scale for the first time in years. She was 200 pounds. She was heartbroken and speechless, but she very vulnerably asked the doctor for help. She didn’t know how, but she wanted to heal herself physically and mentally. This is when her mindset shifted. This time was different from her other attempts at losing weight. She was no longer just trying to make it happen, but she was fully committing to make the necessary changes to change her life. Every decision she made was now in favor of the person she wanted to become.
Mari's Journey: Intuitive Fitness and Overcoming Food Fears
On the other hand, Mari wrestled with poor body image and disordered eating for years. Initially taking an intense and restrictive approach to fitness, she later discovered a more intuitive way of engaging with food and movement. Mari Llewellyn opens up about overcoming food fears, such as the belief that eggs and carbs were triggers for her acne. She now owns a chicken coop and enjoys the eggs, reflecting her journey towards food freedom. Developing muscle, especially in the upper body, posed challenges but became a representation of her hard work.
The Importance of Self-Compassion and Enjoyment
Both Sami and Mari highlight the necessity of self-compassion and finding joy in their respective fitness journeys, moving beyond aesthetics. Sami finds fulfillment in walking, valuing it as a multitasking opportunity and enjoying the mental benefits of movement. Similarly, Mari recognizes walking as a therapeutic exercise. Sami speaks to the transformation as "a beautiful gift" to herself, suggesting that her current habits are sustainable contributions to her wellbeing.
Practical Steps to Embark on Your Own Wellness Journey
To help others embark on their own wellness journeys, Sami and Mari suggest several actionable steps:
- Personalized Progress Journal: Celebrate small fitness achievements, focusing on strength gains and emotional well-being rather than just aesthetics.
- Weekly Attainable Goals: Set weekly attainable goals that are not related to weight, such as increasing the number of push-ups you can do or the distance you can walk.
- 'Fitness Playlist': Develop a 'fitness playlist' of activities that bring you joy and incorporate them into your weekly routine to foster a positive relationship with exercise. This could include dancing to your favorite music, hiking in nature, or playing a sport you love.
- "Food Mood" Diary: Create a "food mood" diary to track how different foods affect your emotions and energy levels, noting not just what you eat but also how you feel before and after meals.
- "No Labels" Week: Experiment with a "no labels" week where you remove all good or bad connotations from foods and instead focus on how they contribute to your overall well-being.
- "Joy in Fitness" Journal: Create a "joy in fitness" journal where you record activities that make you happy and why they do so, helping you to identify what forms of exercise are most enjoyable for you.
- "Mindful Cravings" Menu: Develop a "mindful cravings" menu by listing foods that you typically consider indulgences alongside healthier alternatives that still satisfy the craving.
- "Fitness Friendship" Initiative: Start a "fitness friendship" initiative by reaching out to friends or community members who share your health goals and propose regular check-ins or joint activities.
- "Wellness Passport": Create a "Wellness Passport" for yourself, where you track various activities that contribute to your mental and emotional health. Each page of the passport could represent a different aspect of wellness, such as fitness, nutrition, mindfulness, or social connections.
- "Movement Diary": Start a "Movement Diary" where you jot down your feelings before and after engaging in any form of physical activity, whether it's a walk in the park, a dance class, or a quick stretching session.
Dietary Approaches and Mindful Eating
Sami details her dietary approach: grounding herself before meals, avoiding technology during eating, and focusing on portion control. Her meals consist of at least half protein, complemented by veggies and carbs, and she always enjoys a dessert. Mari echoes the importance of listening to the body's cues. Sami underscores the emotional aspect of her relationship with food, seeing it as a form of comfort and escapism. Working with her nutritionist, Shira Barlow, she has learned to manage the emotional aspects of eating, crediting her for helping her achieve full food freedom. Mari Llewellyn opens up about overcoming food fears, such as the belief that eggs and carbs were triggers for her acne. She now owns a chicken coop and enjoys the eggs, reflecting her journey towards food freedom.
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The Role of Movement and Exercise
For Sami and Mari, engaging in regular movement, whether it's through intense workouts or simple activities like walking, has been therapeutic. Sami has made an intentional effort to surround herself with a network of friends who share similar values and aspirations, moving away from relationships that were kept up out of habit or convenience. Mari discusses the impact of transitioning to a more intentional social circle in Austin. Mari has been utilizing therapy since she was 14.
Career Development and Entrepreneurship
Sami and Mari's experiences as business owners underscore how their entrepreneurial success reflects their personal development. Their entrepreneurial journeys have been marked by persistence and personal transformations.
Resilience and Personal Growth
Sami reflects on a business failure with an activewear line but expresses gratitude for the perseverance it encouraged. Mari's early mornings at Orange Theory Fitness instilled a crucial discipline in her, and she speaks proudly of the resiliency both she and Sami developed. Mari and Sami emphasize the hard daily reality of running a business, comparing it to getting punched every day.
Turning Setbacks into Learning Experiences
To foster resilience and personal growth, Sami and Mari suggest:
- "Failure Journal": Start a "failure journal" to document and reflect on your setbacks, turning them into learning experiences.
- Daily Discipline Challenge: Incorporate a daily discipline challenge related to fitness or another area of self-improvement to build resilience.
- "Values Vision Board": Create a "values vision board" to ensure your career aligns with your personal values and passions.
Sami's Career Journey and FORM
Sami describes her career as a "crazy, rewarding journey!" Her career was a deep dive straight into the startup world, working alongside her brother Franky, and establishing themselves as experts in the influencer marketing industry. In 2021, she took a pause for herself and leaned into her health and fitness. Serendipitously, she crossed paths with well-known fitness influencer (now her best friend), Sami Clarke. Together, they created FORM, a venture that encapsulates Sami's journey. Every step of her career seems to have woven together, leading her to this point.
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Sami shares that she used to be very comfortable behind the scenes, handling the day-to-day operations of their business. But now, beyond thriving behind the scenes, she feels like she’s stepping into a new light-one shaped by her life experiences that she hopes can serve as an example of hope and inspiration. She’s evolved to feel both vulnerable and safe enough to share her journey, and in turn help others live their best lives.
Sami knows this well, as her path to founding FORM ran parallel to her own wellness journey. Through it, Sami has developed not only a committed fitness practice but a reframing of what it means to live every day with intention.
Sami’s workouts shifted her mindset about movement. Sami Clarke had also built a highly engaged social media following with thousands of women looking to her for more, and they both knew there was more to offer. Sami Clarke is a fitness expert with so much to share and Sami Spalter had her deep love for wellness alongside her strong business background, so they co-founded Form-where they give women the tools to form the best version of themselves through movement, nutrition, mindfulness, and community. Sami truly knows that Form has the ability to change lives, because it changed her own.
The Power of Female Friendship and Support Systems
Sami Spalter and Mari Llewellyn explore the irreplaceable role that close, genuine female friendships play in supporting each other’s journeys in life. Both women recognize the importance of fostering meaningful connections, not just in personal matters but in all facets of life.
Building Meaningful Connections
Sami describes herself as a "connector," valuing profound, one-on-one relationships, especially in Austin, where she first settled knowing only one person. Despite feeling vulnerable, she opened up to new experiences and found friends sharing common grief experiences. Through her openness, she helped Mari transition to the city by assuring her of a network based on their shared interests. Sami appreciates the deep connection with Mari enriching her life in a way that aligns with her traditional values such as marriage, family, and career goals. Mari, too, sought close female friendships throughout her life but faced challenges due to frequent moves and abandonment issues. Sami played a crucial part in Mari’s successful establishment in Austin by introducing her to a network that resonated deeply with her. The strength of their friendship lies in mutual investment and effort, likened by Sami to the process of dating, where each person must actively participate.
Strengthening Friendships and Building Communities
To deepen existing friendships and support newcomers, Sami and Mari suggest:
- Monthly 'Vision Dinner': Deepen existing friendships by setting up a monthly 'vision dinner' where you and a friend share your aspirations and support each other's goals.
- 'New City Buddy' Initiative: Start a 'new city buddy' initiative in your local community to help newcomers find their tribe.
Sami's Daily Routine and Wellness Practices
Sami emphasizes the importance of creating a balanced daily routine that incorporates movement, work, and quality time with loved ones. She highlights the significance of morning rituals, gratitude, and self-care.
Morning Routine Essentials
Sami's mornings are anchored in purposeful routines that energize her day. Every morning, she savors a little “me time” with her skin routine. This is followed by opening all of her doors, feeding Bagel, and drinking plenty of water alongside her vitamins. From there, it’s straight into her morning movement. Her FORM workout in her home gym is non-negotiable! Whenever she gets the chance, she loves going for a walk. Starting her day with nature and being in the sunlight has been so grounding for her. During her walks, she reconnects with family and friends, check in on her daily to-do list, and practice habit stacking. All the things! She starts by brushing her teeth and then move into her skincare routine. Right now, her skincare regimen consists of using the OSEA Ocean Cleanser, followed by an arsenal of skincare products. She applies the Skinceuticals Vitamin C serum all over her face, neck, and décolletage. Then, she uses the Dr.
Gratitude and Planning
Gratitude is an integral part of Sami's ritual-it helps set a positive tone for her day ahead, along with her morning movement. As a self-proclaimed planner, she’s not one to leave things to chance. Before each day, she crafts her to-do list, ensuring that she’s prepped for every meeting and call.
Books and Influences
One of the most impactful books in Sami's life is Atomic Habits by James Clear. It laid the foundation for her recent wellness journey and allowed her to make small, but significant changes she could maintain. A few other all-time favorites include The Four Agreements by Don Miguel Ruiz, which reshaped her perspective on life and love. Signs by Laura Jackson was instrumental in helping her navigate the grieving process after losing her mom.
Favorite Products and Practices
Sami's go-to products include her Hatch Alarm Clock, this insanely moisturizing hand and foot cream, and her trusted and very full Stanley Tumbler. She has always had an emotional relationship with music and loves how certain songs and artists remind her of special times and places in her life. She’s always a country girl at heart, but her current round-up has an eclectic mix of Fleetwood Mac, Morgan Wallen, and Noah Kahan.
Sami is 1000% a morning workout girlie. As you could likely assume, her ride or die workout is FORM. Her biz partner Sami Clarke has truly perfected the 30-minute at-home workout, which she finds to be far more impactful than any class or gym experience.
Sami wears activewear most days, and her favorite set right now is from their latest FORM Essentials release.
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