Just get started!

One thing I always hear when it comes to getting started on health and fitness?

“Sam, I’ll join your program when I’m fitter” or “Sam, let me get my fitness up before I begin your program” and let me tell you, it is a problem I’m comitted to help everyone overcome.

You’ve got to start somewhere. Joining this program is the perfect place to start.

Sam Wood

As seen on

What’s included?

At home workouts

Sam will guide you through a workout program designed for someone ‘getting back into it’ – we’re not aiming for perfection – we’re aiming to help you safely and smartly progress your workouts to help lay the right foundation.

Delicious meal plans

Not only do we have thousands of budget-friendly, family friendly recipes to choose from but we’ll help you gradually improve the way you think about nutrition, paving the way for creating healthy habits that are so important for long term change.

Guided meditations

Mindfulness is an important part of the health and fitness journey at 28 and in Back to Basics, we’ll introduce to important meditations and practices that will aid for health, wellbeing and mindfulness.

Daily Coaching

Sam will coach you every single day on ‘Back to Basics’ to ensure you’re doing the right things and progress at the right rate.

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 Sam

Sam Wood one of the country’s leading health and fitness experts, and the owner of 28 By Sam Wood. With more than 20 years’ experience in the health and fitness industry.

Sam discovered his life-long passion for personal training at the age of 21 while completing his exercise science degree with a major in exercise psychology. By his final year of study, he had established himself as one of Australia’s most popular trainers, with over 70 sessions booked every week.

A message from Sam


Meals customised for you

Take the hassle out of preparing meals and knowing exactly what to eat with our customised meal plans. We’ll also have exclusive content in the app from our Head of Nutrition Sarah!


Meditations for you

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.