Sami Spalter on Her Fitness Journey, the Fourth Trimester and More

For Sami Spalter, movement is about empowerment—not punishment. It’s a philosophy that has guided her through building her platform and, most recently, through the profound changes of pregnancy. Now, as a new mom to a baby girl, the influencer, FORM co-founder and podcast host is striving to embrace intentionality and mindfulness more than ever. Here, she talks to The Bump about her changing body, the boundaries she’s set for her business during maternity leave and how she hopes her fourth trimester will unfold.

The Bump: You’ve been open about your relationship with your body and how it’s evolved over time. Was there a specific moment where fitness stopped being about shrinking yourself and started being about feeling healthy and empowered?

Sami Spalter: There wasn’t one single lightbulb moment—it was more like a slow unraveling. For so long, fitness was rooted in control for me. And then I started asking myself, “what if this gets to feel good and I actually get to enjoy myself?” That question changed everything. When I shifted my focus to how I felt after a workout instead of how I looked, I realized that movement became something I got to do, not something I had to do. That’s when it turned into empowerment instead of punishment!

TB: Many women with a history of body struggles worry that pregnancy will “undo” their hard work. How did you mentally reframe this for yourself? What has surprised you the most about your body in pregnancy?

SS: I really had to redefine what “progress” meant. Pregnancy showed me that my body changing isn’t something to fear, it’s something to embrace. Instead of thinking about losing something, I’ve been gaining a deeper trust in my body. What surprised me most is how much respect I have for it now. I don’t look at it and pick it apart, I look at it and think, “wow, you’re doing that.” That shift has been really emotional in the best way. It’s so important to focus on who you’re becoming, not who you have been.

TB: You’ve had a front-row seat to what’s been considered “bounce back” culture. What do you think your stance is going to be when the world inevitably starts asking you about your post-baby body?

SS: I don’t believe in bouncing back, I believe in moving forward. There’s no version of me to go back to. I’m becoming a new version of myself, physically, mentally, emotionally. My focus will be on healing, feeling strong and taking care of myself in a way that allows me to show up for my daughter. If my body changes, that’s part of the story. I’m not interested in rushing that or forcing it into a timeline.

TB: You share so much of your life online. Is there a part of this journey into parenthood that you’re intentionally keeping offline to protect your own mental health?

SS: I share a lot, but I’m also really protective of what feels sacred. There are parts of this experience, especially the quiet, emotional and intimate moments, that are just for me and my family. But I’ll absolutely choose to share lots of special moments with my community!

TB: What’s been the least glamorous, most unfiltered symptom you experienced during pregnancy that no one warned you about?

SS: Either gagging every second of the first trimester or the level of exhaustion in the third trimester. It’s not just being tired, it’s like your body is asking you to fully slow down in a way that doesn’t always match your life. And the mental game of waiting at the end has been its own thing. It’s such a lesson in patience and trust!

TB: Your brand FORM is about intentionality. How do you plan to bring that frame of mind into the messy, unpredictable world of parenting?

SS: By letting go of perfection. Intentionality for me isn’t about having the perfect routine, it’s about staying connected to what matters! That might look like putting my phone down, taking a breath before reacting or choosing presence over productivity. I’m learning to laugh at the unknown and unpredictable.

TB: Wellness can often feel like it’s only for those with time and resources. How are you working to make empowerment accessible to the mom who barely has 10 minutes to herself?

SS: I really believe it’s about reframing what counts. Wellness doesn’t have to be an hour-long workout or a perfect routine. It can be five minutes of movement, a few deep breaths, stepping outside, drinking your water. At FORM, we always talk about meeting yourself where you are. Especially in motherhood, the small things are the big things!

TB: What boundaries did you put in place for your business in preparation for life with baby?

SS: I’m learning that rest is productive. Taking your foot off the gas actually puts gas in your tank. I’ve been really intentional about building a team I trust so I can actually step back and be present in this season. There will always be more work to do, but this time with my baby is something I’ll never get back. Protecting that time is really important to me.

TB: With so much pregnancy, parenting and baby “noise” out there, what was your personal criteria for adding something to your registry?

SS: I tried to stay grounded in simplicity and function. You don’t need everything. I focused on things that would make our daily life feel easier and more supported, not just more filled!

TB: What is a favorite pregnancy item that you think all moms-to-be should have in their arsenal?

SS: The Rag & Bone Miramar jeans! They are literally sweatpants that look like jeans. Never try to wear jeans pregnant.

TB: What’s one item you registered for that is strictly for your own postpartum recovery, rather than for baby?

SS: Comfort! Either a Barefoot Dreams robe or a Lola blanket!

TB: What does a successful fourth trimester look like to you? What is a non-negotiable for you in your postpartum plan?

SS: A successful fourth trimester for me looks like feeling supported, not rushed, and allowing myself to heal. My non-negotiable is giving myself permission to slow down. No pressure to “snap back,” no timeline. Just taking it day by day and honoring what my body and mind need. And being present with my baby girl!

TB: What is something you haven’t been able to do during pregnancy that you can’t wait to do now that baby is on the scene?

SS: Move together. Even something as simple as going on walks, being outside, sharing those little everyday moments. I’m excited for all of it!

TB: Who did you lean on during your pregnancy for support and guidance? Do you have a village of moms and parents-to-be? How did you find that community and how do you suggest other moms and moms-to-be find one for themselves?

SS: I’ve leaned on my husband, my closest friends and women in my life who are either moms or going through this at the same time. Also my team, my doula, doctors. Having people you can be honest with is everything. I think finding your village can look different for everyone, but it starts with being open. Whether it’s friends, family, online communities or local groups, connection is so important. You don’t have to do this alone.