Discover a fitter, healthier you!

  • Tailored to your goals
  • At-home workout options for all fitness levels
  • Delicious, simple, family friendly recipes and meal plans
  • 24/7 support from our crew, nutritionists and trainers

Start your weight loss journey today!

All plans include:

  • icon workout
    Home Workouts

    For all fitness levels

  • icon meal
    Meal Plans

    Suited to your lifestyle

  • icon mindfulness
    Motivation & Mindfulness

    Resources & meditations

  • Access to 28 by Sam Wood on any device
  • No calorie counting, no restrictive eating
  • HIIT, cardio, strength, yoga & pilates & more
  • Easy, family-friendly recipes
  • No equipment needed
  • Vegetarian, pescatarian and gluten-free options
  • Access to 28’s exclusive Facebook community
  • Support from Sam’s Crew available 7 days
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Real Results

Over 500,000 people have changed their lives on my program.


“I don’t feel like I’m missing out on anything and I’m still getting great results which is why I love this program so much. It’s flexible and it’s not an all or nothing program. You fall off the wagon, you climb back on the next day.”


“The changes I made have been realistic and sustainable. That is the beauty of 28 by Sam Wood. Nothing crazy. Nothing extreme. Just eating real food and moving my body every day.”


“I realised that a healthy lifestyle change can still be enjoyable & fun. Bad days can happen and it’s ok, I just turn the page and start fresh.”

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How does it work?

A day in the 28 program

This is what a typical day could look like once you join 28


Kickstart your day with a delicious, healthy breakfast.

Our nutrition team loves making healthy versions of all your favourites — often they taste even better than the less healthy alternative. Balance is one of the most important nutritional principles after all.



We also have a collection of recipes that are vegan, however when it comes to the meal plan program you may have to supplement some ingredients for plant-based options. You have full control to swap out recipes for alternative options — and there are thousands to choose from! Trust us, you will not go hungry on our meal plans.

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Get your body moving moving everyday! No equipment needed.

Join a live workout or choose from a huge range of guided workouts, all tailored to your level.

Training isn’t about volume. It’s about consistency (every day we should move), variety (mix it up) and intensity (most workouts should get you out of your comfort zone).


We have workout options for everyone, whether you’re a fitness pro, just getting started, returning to exercise or working with injuries.

Change your level up or down at any time. Remember getting in shape isn’t a race — start at a level you are comfortable with and increase when you feel you need that next challenge.

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No calorie counting, no diets!

Just eat real food — that’s exactly what we stand by at 28. Eating wholesome and delicious food, as close to its natural form as possible. Real food comes out of the ground, off a tree, or from an animal (of course, this depends on your personal preference).

Our focus is on meeting your nutritional needs through healthy but delicious meals that the whole family will enjoy.


Eating out or don’t feel like what’s on the menu? Swap it out for something else!

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Happiness, focus and relaxation.

Health doesn’t just mean being physically well. In a society that’s always switched on, it’s more important than ever to take care of your psychological and emotional wellbeing.

The daily meditation and mindfulness exercises from Smiling Mind are designed to improve concentration and reduce stress.


In the Locker, you’ll also get access to a wealth of resources exclusive to the 28 program: podcasts, articles, guided meditations, how-to videos for exercises, thousands of healthy recipes and so much more.

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Keeping it simple and tasty.

The recipes in 28 are designed to be nutritious and quick to prepare. We don’t believe in restrictive eating and our motto is progress not perfection. You’ll still find your favourite meals on the program — yes, we’re talking pasta, pizza and burgers!


Leave the calculations to us! Our recipes and shopping lists scale automatically to the size of your family. Have some friends coming over? Increase the serving size with the tap of a button.

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Community & Support

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Access the 28 By Sam Wood Facebook group

Our private group with over 64,000 members sharing their triumphs and supporting one another on
their journey.

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Sam’s Crew

We’re here to help, every step of the way to ensure that your journey is easy, fun and most
importantly, successful.