Download the worksheet here

I'm gonna do some bragging on new member, Lisa. Before I start, I want to be clear: Lisa started this journey long before Team Sam. Exactly four years ago she set out to become healthier and more fit. She lost over 237 lbs since then. But as she lost weight, she realized she wanted to become stronger and leaner. She joined our New Year's Glamformation and has been crushing it every since. Lisa has already seen increases in how much weight she's lifting. But she's also seeing muscles and curves in places she never did before. It's been incredible watching her confidence in class in such a short time. Looking forward to seeing the rest of her glow up!

Just got this shirt. @Joanne Zuniga you tell us this all the time and it could not be more true.

21 days ago, this wasn’t about “losing weight fast.”It was about breaking patterns, learning your body, and collecting data instead of judgment. Before you scroll past this because “life got busy” or “you didn’t do it perfectly,” pause.Progress doesn’t require perfection. It requires awareness. Here’s my own honest check-in first, because I don’t ask you to do anything I’m not willing to do myself: Over the past 8 days, I’ve been eating more intuitively. I’ve been traveling, not fully tracking, and leaning heavily on protein shakes and bars to stay consistent. I haven’t been in my normal routine—but here’s the key: consistency doesn’t disappear just because structure loosens. My before → after: - Weight: ~152 → ~149 - Waist: 28.5" → 27.5" - Biggest win: realizing that movement—even small amounts—actually creates energy for me instead of draining it. Desk days don’t get a vote anymore. That awareness? That’s maintenance muscle being built. Now it’s your turn. 👇 Drop Your Check-In Below (Answer What Applies) You don’t need a dramatic transformation for this to count. Data + insight = progress. 1. Before → After Stats (if you tracked them): 2. Biggest eye-opener from this challenge: 3. One habit or behavior that surprised you:Something you didn’t expect to matter… but did. 4. What mindset shift are you taking with you?Not what you “should” do next—but what you actually understand now. 5. If you could redo these 21 days, what would you keep exactly the same? Join me his Friday Feb 6 5p PST for the final check in and what we can do moving forward to keep the momentum going!

Weekly Check-In: Movement → Muscle 🧠💪 This week wasn’t about grinding harder.It was about nudging the system. You were asked to increase NEAT and add +1,000 steps per day—not to burn yourself out, but to remind your body that movement is normal again. Small inputs. Consistent signals. That’s how plateaus loosen their grip. Take a second before you answer and actually reflect: - Did your steps increase intentionally, or only on “good” days? - What changed when movement became something you layered in instead of something you had to “work out” for? - Did you notice more energy, better mood, better digestion, or better sleep—even if the scale stayed unimpressed? Now check in below 👇1️⃣ NEAT / Steps Check-In - Average steps this week: - Did you hit the +1k most days, some days, or not yet? - One thing that made it easier (or harder) than you expected: No judgment here. Data beats guilt every time. What’s Next: Strength Training Phase 🏋️‍♀️ Now we shift gears—from movement that supports fat loss to muscle that protects your results. Strength training isn’t a punishment for eating more or a tool to “fix” your body.It’s how you tell your metabolism, “Hey, we’re keeping this weight off.” 2️⃣ Strength Training Check-In Comment below with: - What type of strength training you’ll be doing (gym, home, dumbbells, machines, bands, bodyweight, etc.) - How many days this week you’re committing to - One non-negotiable time or habit you’ll anchor it to You don’t need perfect plans. You need clear intention and follow-through. This phase is where a lot of people get uncomfortable—and that’s exactly why it works. Plateaus don’t break from doing more of the same. They break when the signal changes. Let’s see where you landed this week and where you’re heading next.