TRANSFORM FROM WITHIN
Ready to shift your mindset and transform your approach to food and wellness? Welcome to Transform From Within—an exclusive 8-part masterclass created by FORM Co-Founder Sami Spalter and Registered Dietitian Shira Barlow, M.S., R.D.
Whether you’re looking to feel more in control around food, heal emotional eating patterns, or simply feel better in your body, this masterclass is your ongoing one-on-one food therapy session—led by Shira, Sami’s personal nutritionist (and now yours, too!).
This program is designed to help you tackle emotional eating, strengthen your willpower, and set achievable health goals. Explore the videos below to dive into everything from nutrition tips, willpower strategies to grounding practices and powerful affirmations. Your transformation starts here because feeling good feels good!
How to Use This Masterclass:
This 8-part masterclass is designed to meet you where you are. There’s no rush, no pressure—just you, your pace, and the space to transform.
We recommend setting aside quiet, uninterrupted time to watch each video with intention. Whether you choose to dive into one per day, one per week, or whenever you feel called, trust your own rhythm. After each session, take a few moments to reflect, journal, or revisit the exercises and prompts provided.
Think of this as your personal reset button—a toolkit you can return to anytime you need support, grounding, or a reminder of your “why.” The more present you are with the content, the more impactful your transformation will be.
Your time. Your pace. Your journey—let’s begin.
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WELCOME TO TRANSFORM FROM WITHIN
Welcome to the Transform Within program—a journey rooted in more than just weight loss. I’m sharing how I lost over 85 lbs by focusing on the mental and emotional transformation that truly changed my life. Alongside my incredible nutritionist, Shira Barlow, I’ll guide you through how I came home ...
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MEET SHIRA BARLOW
Meet Shira Barlow, a registered dietitian dedicated to helping you feel your best. As part of the Transform Within program, Shira will be your guide on this journey, providing expert support and advice to help you thrive.
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HARNESSING YOUR WILLPOWER
In this video, Shira breaks down the willpower and how it influences your food choices. You’ll learn how to build up your willpower reserves and practical tips to make empowered, aligned decisions.
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CONNECTING TO YOUR FUTURE SELF
In this video, Shira explores the power of connecting with your future self. When you're deeply in tune with who you’re becoming, it becomes easier to make choices that support long-term goals over short-term gratification. Learn practical ways to strengthen this connection and stay aligned with ...
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GROUNDING EXERCISE FOR EATING
In this video, Shira shares her go-to grounding practice—one she returns to time and time again. This simple but powerful exercise is designed to help you come home to yourself and center your mind, whenever you need it.
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PRACTICAL STEPS TO NUTRITION
In this video, Shira explores the practical side of nutrition—what it really means to make thoughtful food choices. You’ll learn about the importance of protein, mindful eating habits like sitting down with your meals, and some of Shira’s go-to meals to help you feel nourished and satisfied.
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NAVIGATING EMOTIONAL EATING
In this video, we explore how emotions influence our food choices and decision-making. Shira dives into the role of the prefrontal cortex and shares practical tools to help you make decisions from a place of awareness, rather than emotion. You’ll learn how to break free from emotional eating and ...
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SELF COMPASSION ON YOUR JOURNEY
In this video, we dive into the power of self-compassion. No matter where you are on your journey, setbacks are inevitable—but how you respond makes all the difference. Join Shira Barlow as she shares essential tools to help you embrace self-compassion and navigate challenges with kindness.
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YOU GOT THIS AFFIRMATION
Tune into this powerful affirmation to ground you in self-belief and remind you that you’ve got this—no matter where you are in your journey. Come back to it anytime you need a little extra encouragement.
