I definitely prefer to take a supportive, understanding and holistic approach as a personal trainer, but sometimes a bit of tough love is what it takes to kick some of my clients and 28ers into gear. If you’re one of those people who perhaps is shying away from some health and fitness truths, it’s time to face the music.

The good news is, awareness is the first step towards change and hopefully these truth bombs will give you that push you need to start seeing some results.

1. Being skinny won’t solve your problems

Happiness is not a number on the scale or a clothing size. We all want what we can’t have and we all have little things we are self-conscious about, but this doesn’t mean that our happiness should be compromised as a result. I truly believe that physical and mental health go hand in hand and when we are physically and mentally healthy this is when we can be truly happy.

2. Exercise isn’t punishment, it’s a privilege

One of my favourite sayings is: ‘Don’t exercise because you hate your body, exercise because you love it’. Exercise because it strengthens your muscles and joints. Exercise because it is good for your heart. Exercise because it is good for your wellbeing. There are so many people in the world who wish they could exercise, don’t take it for granted.

3. You can’t out-train a bad diet

You can exercise all you want but if you’re eating the wrong foods in the wrong amounts then you won’t get the results you’re after. Whenever I tell people the amount of exercise they need to do to burn off that extra pizza they ate on a Friday night, it often stops them in their tracks. Never forget that what goes in must be burnt off. Working out and good nutrition go hand in hand when it comes to losing or maintaining weight.

4. One workout can’t undo a sedentary lifestyle

One 45 minute workout per week is not going to undo 40+ hours of sitting at your desk. Sitting for prolonged periods of time can increase your risk of many lifestyle diseases, including obesity, and can also decrease your overall mental health and wellbeing.

5. There is no such thing as a quick fix

Weight loss is not a linear process. You’ll be constantly learning, adapting and then gradually becoming the happiest, healthiest version of you. This will not happen overnight. You will fall off the wagon but every time you get back on you are one step closer to your goal. You live, you learn and you continue to make progress every single day.

6. You can’t spot reduce

We all have areas we want to change more than others but you cannot burn fat at an accelerated rate in one particular area. It’s Murphy’s Law the fat usually comes off the place you want it the mostΓ last. Consistent overall weight loss will gradually get you there and then you can dedicate exercises to focus on toning particular areas. I pride myself on being the friendly fitness guy who truly loves his clients. It’s knowing when that love needs to be tough love that ensures I am able to help my clients dig deeper, work that little bit harder and make those changes that prove to them they are capable of more.

Want to join me and the 28 Family? I’d love to have you with us!

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.