Rachel Sharpe found herself trapped in a cycle of stress-induced binge eating and neglecting her own needs. With the help of the 28 by Sam Wood 8-week Challenge, she regained control of her eating habits, shed 7kg, and rediscovered her healthier, happier self. Now, feeling fit and strong, her focus has shifted from the number on the scales to overall wellness and balance in everyday life. Here’s how she made this remarkable transformation.
Life before 28 by Sam Wood
Before embarking on her 28 by Sam Wood journey, Rachel had fallen into unhealthy eating patterns, specifically binge eating. Though she ate three nutritious meals a day, her afternoons and evenings were marked by compulsive snacking and overeating. Her exercise routine consisted of walking 2-3 times per week, paired with a strength class and a DanceFit class. Despite her physical activity, her eating habits prevented her from achieving a healthier lifestyle.
What Led to the Weight Gain?
The weight gain was largely due to prioritising the needs of her family and others over her own self-care. As a result, she turned to food as a way to cope with the stress, which led to a vicious cycle of binge eating, weight gain, and emotional dissatisfaction. It was an unhealthy pattern that took a toll on both her physical and mental well-being.
The Defining Moment That Sparked Change
One day, she caught a glimpse of herself in the mirror and felt unrecognisable. The sadness she saw in her face mirrored the emotions in her heart. After stepping on the scales and seeing a number higher than ever before (aside from pregnancy), she realised something had to change. That moment of realisation led her to sign up for the 28 by Sam Wood 8-week challenge, determined to take control of her health once and for all.
Changes to Her Diet
The most significant change was the reintroduction of structure to her eating habits, along with breaking the cycle of binge eating. The 28 by Sam Wood challenge provided the framework and focus she needed to regain control. Though it took around three weeks to fully break her unhealthy habits, she soon began to eat for fuel rather than comfort. The structured meal plans offered by the program were instrumental in helping her stay on track.
Adapting to the Lifestyle Change
The first few weeks of her lifestyle overhaul presented some challenges, but she tackled them with determination. She set three non-negotiables for herself: moving her body every day, sticking to her meal plan, and getting seven hours of sleep each night. While achieving the sleep goal was difficult with a toddler, she realised that going to bed earlier instead of scrolling on social media made a big difference. She even set an alarm to remind her when it was time to sleep!
To stay consistent with her workouts, she took time every weekend to plan her exercise schedule around her family’s activities. Working part-time and managing a household with two young children, batch cooking became a useful strategy for sticking to her meal plan.
What a Typical Day of Eating Looks Like Now
Her current meals are designed to help maintain her weight while fueling her workouts. Here’s a glimpse of her typical day on a plate:
- Breakfast: Eggs, tomato, and avocado on toast (28 by Sam Wood recipe).
- Morning Tea: Yoghurt pot with oats, psyllium husk, nuts, seeds, honey, and fresh fruit.
- Lunch: During the week, she enjoys Mexican-spiced chicken breast with salad and brown rice. On weekends, she opts for a turkey and salad sandwich or 28’s beef tacos with her family.
- Afternoon Tea: A smoothie with almond milk, protein powder, frozen banana, and blueberries.
- Dinner: A protein-rich meal with vegetables, such as the Peri Peri Chicken Tray Bake by 28 or a slow-cooked dish.
- Dessert: A couple of squares of Lindt 90% dark chocolate.
She also treats herself to two coffees each day—a long black and a cappuccino with oat milk.
How Much Weight Has She Lost?
During the 8-week challenge, she lost 7kg. Since completing the challenge, she’s lost another kilo, bringing her weight down to 65kg. While her weight has now plateaued, she’s satisfied with this outcome as she continues to build muscle. She feels fit, strong, and confident in her clothes again, with her focus now shifting away from the scales to how she feels overall.
Key Lessons Learned
This journey has taught her that she’s capable of achieving anything she sets her mind to. Age is just a number, and investing in herself has been well worth it. Her improved physical and mental health has positively impacted not only her life but the lives of her family as well.
Advice for Others on a Weight Loss Journey
Her advice for anyone trying to lose weight is to be kind to yourself. Weight gain doesn’t happen overnight, and neither does weight loss. Focus on consistency over perfection. Plan workouts and meals ahead of time, and be flexible when life throws you off track. A small adjustment to the plan won’t derail the overall goal—but giving up will.
Surrounding yourself with positive, supportive people can make all the difference. For her, the 28 by Sam Wood community provided the support she needed to stay motivated. She firmly believes she couldn’t have succeeded without that network of encouragement.