How to Win 2025: A Real Transformation Plan from Two Wellness Founders

Plot twist: The secret to crushing 2025 isn’t about making sweeping changes and overhauling your entire life overnight. That’s the message from FORM founders Sami Clark and Sami Spalter in their latest episode of the Transform podcast this week, “How to Win 2025.” They just dropped their strategy for actually winning this year, breaking down life into five key buckets: physical health, mental health, relationships, self love, and career. There’s something powerful about having a clear roadmap for transformation, and trust us, their advice hits different because they’ve actually been in the trenches, building their wellness platform from the ground up while doing their own inner work.

“The thing that I am leaving behind is not asking for help,” Spalter shares about her own 2025 intentions and embracing asking for help. “I know myself as a person, I look to being an operator and being really productive and being really independent as such a strength,” she says. “But I’m really reframing that on my side and saying that having help and asking for help to be able to do more and enjoy the process more is the strength within that.” Anyone else feel seen?

Clark is also getting real about perfectionism and self-judgment. “Something that I always went back to, which I’m now leaving behind, it’s judging the journey as it was going. I would say things to myself like, ‘This is hard, so it must be wrong. You’re being too much,’ which in the end made my journey actually a lot longer than I feel like it needed to be.”

So let’s break down their practical transformation process and get into how to actually make 2025 your year.

Physical Health

The goal here isn’t to punish yourself with brutal workouts or restrictive diets. Instead, it’s about creating sustainable habits that make you feel good. “The first and most important thing is to start,” Clark says. “If you think about the entire year, your dreams and your goals with your physical health, it can feel overwhelming, daunting, like you need to know how to do everything. You need to be an expert. You need to understand how to do it or else you cannot start. I am here to tell you that you just need to start.”

Here’s what actually works:

• Find movement you genuinely enjoy and focus on consistency: “Consistency over intensity. Always, always, always, always,” says Spalter. “That was my biggest life lesson for my health and wellness goals from this past year.”
• Get baseline health measurements (they recommend Function for lab testing).
• Prioritize sleep and build in recovery time: “These studies that have come out that you can work out amazing, you can eat right, but if you are not sleeping and getting enough sleep and letting your body rejuvenate, recover emotionally, physically, you can still be an unhealthy person,” Clark explains.
• Build sustainable nutrition habits through mindful eating: “I was an emotional eater for my entire life until the last couple of years, and it wasn’t until I started making good decisions about myself, hiring an expert to help me make those good decisions, that I was able to transform my entire physical health,” says Spalter.
• Create accountability through community and workout buddies.

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Mental Health

If you think mental health is about being zen 24/7, think again. “The goal of mental health is not to be regulated, perfect, never have emotions, calm all the time,” Clark explains. “That is not the goal that we are preaching for this bucket. The goal here is how to cultivate inner calm, inner resilience, which then provides a deeper connection to intuition and to self.”

Here, their mental health toolkit that helped them get it together mentally:

• Meditation
• Therapy
• Breathwork
• Nature

Relationships

Instead of focusing on what relationships should look like on paper, think about how you want to feel in them. “When you’re dreaming of these relationships,” Spalter suggests, “How do you want to feel every day? How do you want to feel when you have a very hard day?”

Game-changing relationship tools:

• Find your “vision holders” (people who inspire your growth)
• Show up intentionally for your people
• Set loving boundaries (Clark’s tip: visualize a protective energy field around you when needed)
• Schedule regular check-ins with long-distance friends
• Create sacred space for quality time

Self-Love: The Relationship That Changes Everything

Here’s a concept: Maybe being alone isn’t the worst thing? “Really magical things happen in solitude,” Spalter shares, making us rethink our packed social calendar. “When I think about my younger self, I’m like, I was always surrounded by people, and it didn’t really allow me to go to a certain point within to feel the things that I was feeling.”

Want to build that self-trust muscle? Clark keeps it simple: “Just like you would with anyone else, you keep your promises. So the promises that you make to yourself to show up five minutes every day to journal or to meditate or to move your body, committing to those, saying yes to those and actually showing yourself, you are that important.”

Daily practices for genuine self-love:

• Schedule non-negotiable alone time
• Practice positive self-talk (but make it authentic)
• Keep promises to yourself
• Trust your intuition
• Remember you’re “destined for greatness” (Spalter’s personal mantra)

Career

Career satisfaction isn’t just about the paycheck—it’s about alignment with your authentic self. As Spalter explains about starting FORM: “We really only had a few workouts. We just launched the thing… It was all about progress over perfection.”

Their career advice:

• Align your passions with actionable steps
• Use AI tools like ChatGPT to envision your ideal workday
• Invest in mentorship (they swear by their business therapist)
• Focus on progress over perfection
• View your career as an extension of your authentic self

How to Actually Make This Work

Start by rating each bucket from 1-5 (1 being “help” and 5 being “crushing it”). Then choose one word to guide your year. Clark chose “expansion” because as she explains, “2024, you did the hermit work. You got really inwards… But this year, I am so excited to lead from that place of grounded and present-ness with expansion.”

Spalter picked “trust,” sharing, “I want to trust myself and believe in my intuition. I want to trust others and rely on other people’s support. I want to trust my journey and trust the process and know that everything that is meant for me is on its way.”

Remember: Transformation doesn’t happen overnight. As Clark reminds us, it’s about “having so much compassion and trust and understanding. Even when I feel like I have no idea what is going on.” And honestly? That feels like advice we can actually use.

So while everyone else is burning out on their unrealistic resolutions, maybe 2025 is the year we finally figure out how to grow in a way that feels authentic, sustainable, and actually good. Who’s in?