28bysamwood | 28 By Sam Wood

Start your weight loss journey today!

All plans include:

Home Workouts

For all fitness levels
7-Day
Meal Plans

Suited to your lifestyle
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

Join Now

Real Results

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

Amy

“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.”

Carly

“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.”

Nicholas

“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.”

Join Now

Start Your Journey Today

Cancel anytime

Best value!

3 months

177 $147 Save 17%

$49/mo

1 month

$59

$59/mo

Join Now

How does it work?

A day in the 28 program

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

Breakfast.

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.

CUSTOMISE YOUR DIET:

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.

Join Now

Exercise

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).

CUSTOMISE YOUR LEVEL + CHOOSE A WORKOUT:

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.

Join Now

Lunch

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.

SWAP YOUR MEALS:

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

Join Now

Mindset

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.

MORE FOR YOUR MIND:

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.

Join Now

Dinner

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!

SCALE YOUR MEALS:

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.

Join Now

FAQs

What is 28 By Sam Wood? Who is the program for?

28 By Sam Wood is an online training and nutrition program designed for anybody, anywhere. 28 gives you an easy-to-follow structure to that can fit into even the busiest of lives.

The philosophy behind my program is: keep it simple. Move differently every day, eat real food, take time out when you need it and surround yourself with the support you need.

What kind of diet does 28 by Sam Wood recommend?

We believe that real food is the best food. Real food comes out of the ground, off a tree, or from an animal (of course, this depends on your personal preference). At 28, our food philosophy is JERF, Just Eat Real Food. This means our recipes are packed full of delicious whole foods and nutritious ingredients.

Our focus is on an abundance of vegetables with every meal (yes, even breakfast!), quality protein, good fats and whole-food carbohydrates. We don’t believe in restrictive eating, so you will still find favourites like bread, pasta and pizzas in our meals (even healthy burgers). Balance is one of the most important nutritional principles – we believe food is there to nourish, share and enjoy.

Do I have to calorie count?

For years we have been told that monitoring calorie input and output is the only way to get results when it comes to losing weight. This way of thinking mean that many of us were spending unnecessary hours at the gym, and/or eating a dangerously low amount of food. People started eating food with the least amount of calories (think lite or low fat foods) without any consideration for the quality of food that they are eating.

28 meals are based around an abundance of predominantly non-starchy vegetables complimented by quality protein and good fats so it would be very difficult for someone to overdo calories (plus we keep the meal plans in check to ensure this doesn’t happen!).

Do the meal plans cater to my dietary requirements?

The nutrition section of your 28 app allows you to select the following diet types: General, Gluten Free, Vegetarian, and Pescatarian. 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 throughout your time in the challenge – and there are thousands to choose from! Trust us, you will not go hungry on our meal plans.

What sort of workouts will I have access to, and can I choose which ones I do and how often?

Signing up to our program gives you access to a huge range of guided workouts that you can do from home, whenever it fits in with your schedule. You’ll have HIIT, Cardio, Pilates, Strength, DanceFIT and Yoga workouts to choose from, each of which is guided by myself or one of our expert 28 trainers. There is no set number of workouts that you need to do each week, however for optimal fitness I always recommend ‘getting your body moving’ at least once a day.

Do I need a gym, home gym setup or any fitness equipment?

To complete our workouts, all you need is some space at home and your phone! You can complete your entire program completely equipment free and create great results. However, if you’d like to use some home fitness equipment we have some great options for you too!

Can I do the workouts if I am pregnant or recently postnatal?

In collaboration with my team of women’s health experts, I have created programs specifically for new mums and mums-to-be! Remember to always consult your doctor before taking on a new exercise routine during these exciting times.

When does my credit card get charged?

If you are on a 7 day free trial, your card will be charged after the completion of this trial. If you have signed up to a standard monthly or quarterly subscription, your card will be charged automatically when you sign up and payment will re-occur every month or 3-months depending on your plan type. You can cancel your subscription at any time.

Am I locked into a contract?

Absolutely not! It’s a bit like Netflix, only healthier! Remember, you can opt-out at any time – your 28 membership is totally in your control.

Join Now

Community & Support

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.

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.

Join Now

Discover a fitter, healthier you!

Start your weight loss journey today!

All plans include:

Home Workouts

7-Day
Meal Plans

Motivation & Mindfulness

Real Results

Amy

Carly

Nicholas

Start Your Journey Today

How does it work?

A day in the 28 program

Breakfast.

CUSTOMISE YOUR DIET:

Exercise

CUSTOMISE YOUR LEVEL + CHOOSE A WORKOUT:

Lunch

SWAP YOUR MEALS:

Mindset

MORE FOR YOUR MIND:

Dinner

SCALE YOUR MEALS:

FAQs

Community & Support

Access the 28 By Sam Wood Facebook group

Sam’s Crew

Get my FREE Clean Treats recipes

Not ready to join the 28 family yet?

Discover a fitter, healthier you!

Start your weight loss journey today!

All plans include:

Home Workouts

7-Day Meal Plans

Motivation & Mindfulness

Real Results

Amy

Carly

Nicholas

Start Your Journey Today

How does it work?

A day in the 28 program

Breakfast.

CUSTOMISE YOUR DIET:

Exercise

CUSTOMISE YOUR LEVEL + CHOOSE A WORKOUT:

Lunch

SWAP YOUR MEALS:

Mindset

MORE FOR YOUR MIND:

Dinner

SCALE YOUR MEALS:

FAQs

Community & Support

Access the 28 By Sam Wood Facebook group

Sam’s Crew

Get my FREE Clean Treats recipes

Not ready to join the 28 family yet?

7-Day
Meal Plans