What is Back to Basics: Food & Nutrition?

You loved getting Back to Basics with Sam, this time around we’re focusing on Food & Nutrition!

Think practical tips to help you nail the basics in the kitchen and on your weekly shop. 

Save time, money, and learn how to shop smarter. Learn practical skills around preparation, budgeting and more with this focused 4-week program.

With guidance from our in-house nutritionist Sarah Pound, you’ll receive 4 weeks of nutrition content and education within the 28 app!

As seen on

What’s included?

At home workouts

You’ll have full immediate access to all 28 by Sam Wood guided workouts including HIIT, Pilates, Strength, Yoga, Running & Dance Fit!

Delicious meal plans

Throughout the 4 weeks you’ll to learn how to prepare and cook for yourself and family on a budget. You will master the principles of nutrition, pick up tips and tricks to save time in the kitchen, and create habits that will change your life when it comes to food.

Guided meditations

We know how important it is to nurture a healthy mind, as well as a healthy body. Access a range of meditation and mindfulness resources to take time out for yourself.

7 Day Support

Support from Sam, Sarah and the whole team who are available 7 days.

Engaged 28 Community

You will have full access to a community of peers offering support and help in the 28 by Sam Wood private Facebook group.


Meet Sarah

Sarah Pound (aka Wholesome by Sarah) is a nutritionist and mother of two who knows first-hand the importance of getting a meal on the table in 30 minutes or less.

Sarah has completed a 4-year bachelor’s degree in health science, majoring in health promotion and human nutrition. While studying nutrition, Sarah loved learning about food and the impact it has on our bodies. She believes that if you eat wholesome and healthy foods, you’re on the way to becoming the best version of yourself.

Known for her easy, family-friendly, and vibrant recipes, Sarah’s firm values for consuming real foods and keeping it simple make her a great addition to the 28 family.

A message from Sam & Sarah!


Meals customised for you

Along with the exclusive content with tips & tricks from Sarah, you’ll also gain access to 3,000 recipes in the app. Take the hassle out of preparing meals and knowing exactly what to eat with our customised meal plans.