Spring was the time for our 28ers to shape up for Summer and enter our 8-week fitness challenge. Thousands of 28ers took part and everyone was excited to not only feel great but to also have the chance to win a holiday for four to Bali!

Summer is often the time of year where we let our hair down and loosen the reins on our diet, but hundreds of incredible 28ers kept their foot on the pedal and continued to make fantastic progress in the lead up to Christmas. There was plenty of blood, sweat and tears but also many kilos lost, smiles widened and goals achieved.


I know that when we hear the word “transformations’ we often immediately think physical. However, anyone who has spent 8 weeks on a journey to better health will be able to tell you that the benefits go well beyond the number on the scales or the size of your jeans.

When we eat better and move often we don’t just look better. We sleep better, we have more energy, we feel more confident, we are stronger, we are healthier and often then we are happier.

Choosing the winner and runners up is always such a hard decision for my team and I. We spend hours going through all the amazing photos and stories, and it makes us so proud. We really have the best jobs in the world.


The beautiful stories that were shared of people who experienced these benefits are just another reminder of why I love doing what I do.

A big congrats to our Bali 8-week challenge winner, Amy Lane!


Amy lost an impressive 10.9 kilograms during our challenge!

Amy is a mum to a 2-year-old and a newborn, and says our challenge helped her find her pre-baby confidence.

After we announced that Amy was the winner to the 28 community, she decided to share some insight into her journey in our private community group. It was clear from the feedback she received that her journey was something so many people can relate to.

Sometimes I have clingy babies that need to be cuddled when I want to do my work out. Sometimes I have to skip the fourth round because I have a sore back from my toddler climbing on me during the first three. But I don’t beat myself up about it.

I aim for 3-4 workouts a week along with a few walks and an occasional run. I still eat pizza for dinner most Fridays (usually Sam’s roast veg cauli pizza but sometimes just regular old pizza!!), I still have a glass of wine with dinner a couple of times a week and I rarely sit down to my evening cup of tea without some chocolate (although I’ve pulled it back to a row or a just a couple of pieces rather than half a block now!!).

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. What I love about this is that it’s refreshingly honest and what our program is all about.

No one is perfect, giving up the things you love isn’t realistic and to achieve true success your journey needs to be sustainable. Progress, not perfection!

Amy Lane

Meet some of our amazing runners up and hear some of their incredible stories.


I found a confidence, energy, happiness I thought died in my teenage years! I feel calmer/mindful. This lifestyle transformed my mind/body beyond aspirations!

I’ve learnt to love and appreciate the strength in my body instead of a number on a scale. Most importantly, how to be consistently dedicated to my health


I keep showing people my ‘new’ body. I’ve realised it was always my same body, Sam just showed me how to love and nourish it.

Found my confidence, found a voice every day a positive choice in how to move, what I ate, how I think. Thanks 28!


I’ve lost over 4kg but also transformed my mindset and the way I live life. I have the energy to keep up with my 3 young children. It’s amazing!

10 months post partum with excess ‘luggage’ and a foggy mindset, 28 has helped the luggage lighten, the fog clear and I feel alive again!


28 transformed my mind and body from a post-cancer treatment train wreck to feeling alive. I needed help and you certainly gave it. #my28bodyisatemple

bali-summer-8-week-challenge-winners challenge-meals-28bysamwood

The biggest impact has been mentally, feeling so much more healthy and confident in myself! This is the start of big changes for me and also my partner, who has been inspired by my 8 week transformation!”

Want to join my next 8-week fitness challenge? Learn more!

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.