Explore our range of programs:
Real Results
Over 500,000 people have changed their lives on my program.
Sophie
“8 weeks of putting myself first, 8 weeks of challenging myself mentally and physically, 8 weeks of learning new healthy habits and moving my body daily, and 8 weeks of learning to love myself all over again.”
Jen
“I felt stuck, out of control, and avoided leaving the house, but in just 8 weeks, I lost 11kg by focusing on progress over perfection, rebuilding my relationship with food, and letting go of that all-or-nothing mindset. This program truly saved my life.”
Ethan
“Sam’s motto of “progress, not perfection” helped me get through the silly season whilst I focused on maintaining consistency with the delicious recipes and workouts. I’m so much healthier, energised and happier, showing my kids that Dad still has it!”
A day in the 28 program
This is what a typical day could look like once you join 28
Breakfast.
Kickstart your day with a delicious, healthy breakfast.
Our nutrition team loves making healthy versions of all your favourites — often they taste even better than the less healthy alternative. Balance is one of the most important nutritional principles after all.
CUSTOMISE YOUR DIET:
We also have a collection of recipes that are vegan, however when it comes to the meal plan program you may have to supplement some ingredients for plant-based options. You have full control to swap out recipes for alternative options — and there are thousands to choose from! Trust us, you will not go hungry on our meal plans.
Exercise
Get your body moving moving everyday! No equipment needed.
Join a live workout or choose from a huge range of guided workouts, all tailored to your level.
Training isn’t about volume. It’s about consistency (every day we should move), variety (mix it up) and intensity (most workouts should get you out of your comfort zone).
CUSTOMISE YOUR LEVEL + CHOOSE A WORKOUT:
We have workout options for everyone, whether you’re a fitness pro, just getting started, returning to exercise or working with injuries.
Change your level up or down at any time. Remember getting in shape isn’t a race — start at a level you are comfortable with and increase when you feel you need that next challenge.
Lunch
No calorie counting, no diets!
Just eat real food — that’s exactly what we stand by at 28. Eating wholesome and delicious food, as close to its natural form as possible. Real food comes out of the ground, off a tree, or from an animal (of course, this depends on your personal preference).
Our focus is on meeting your nutritional needs through healthy but delicious meals that the whole family will enjoy.
SWAP YOUR MEALS:
Eating out or don’t feel like what’s on the menu? Swap it out for something else!
Mindset
Happiness, focus and relaxation.
Health doesn’t just mean being physically well. In a society that’s always switched on, it’s more important than ever to take care of your psychological and emotional wellbeing.
MORE FOR YOUR MIND:
Dinner
Keeping it simple and tasty.
The recipes in 28 are designed to be nutritious and quick to prepare. We don’t believe in restrictive eating and our motto is progress not perfection. You’ll still find your favourite meals on the program — yes, we’re talking pasta, pizza and burgers!
FAMILY-FRIENDLY MEALS:
Leave the calculations to us! Our recipes and shopping lists scale automatically to the size of your family. Have some friends coming over? Increase the serving size with the tap of a button.
Membership Benefits
As a 28er, you get access to exclusive perks, little extras to keep you motivated and feeling good, just because you’re part of the fam.
Lucky Duck Club is Australia’s best family rewards program, giving away cash to reward our members. (Terms & Conditions apply.)
Unlock everyday savings on amazing fitness, health and beauty brands on our Member-Only Wellness & Beauty for 28 by Sam Wood Members.
Unrivalled Support
We’re passionate about supporting everyone in their fitness journey
Motivation With
“Sam Cam”
Sam regularly posts motivational and directional videos to all participants to keep you on track!
Dedicated 7
Day Support
The 28 support ‘crew’ are on hand to help you with any questions you have.
Facebook
Community
Once you’ve secured your spot on the Challenge you will be invited to join our private Facebook ‘Challenge Community’