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Have you got questions? That’s ok, I’ve got you covered! Here are answers to our most popular questions.

If you don’t find the answer you’re looking for, drop us a line at

Jump to questions on: Program - Training - Nutrition - Mindfulness


What is 28 by Sam Wood?

28 by Sam Wood is my lifelong dream brought to life. During my 16+ years experience in the industry, I have been lucky enough to work with thousands of people and help them transform their lives.

During my time as a trainer, I have developed my own method and training technique that achieves incredible results and has allowed me to make my passion my career.28 by Sam Wood is my 28 day fitness & nutrition program that teaches you how to live your happiest, healthiest life.

For 28 days, you’ll have access to daily workouts, meal plans, expert advice and tools that will help keep your mind and body operating at their best.

28 gives you an easy to follow structure that fits in with the busiest of lives. Good nutrition & exercise shouldn’t be stressful or complicated, and 28 shows you just how simple it is to make your health a priority.

How much does it cost?

For less than $2 a day, you can be part of the incredible 28 community and have access to all the tools needed to live your healthiest life. That’s $49 per month for your complete meal-plan, daily workouts, daily videos from me and support from myself, Sam’s Crew & my team of experts.

Am I locked in to a contract?

Absolutely not! When you join, you’ll be subscribing to a recurring $49 28 day fitness program membership. Your membership will automatically renew every 28 days.

Remember, you can opt out at any time. We process payments every 28 days, so make sure you unsubscribe at any time before each 28 day program ends to avoid being charged.

For those people who prefer to pay month by month, you can still do that every month.

All you do is join, pay as normal and then go to your ‘Settings’ page in the left hand toolbar of your program and opt out. That way, you will be paid up for only that month and you can come back the following month and do it again if you wish.

Your 28 membership is totally in your control.

How long do I have access for?

Each program runs for 28 days. You’ll have access to the program for 28 days after your program starts.

After that, a new 28 day program will commence on the Monday. Spoiler alert: It keeps getting better.

How do I access my program?

Simply head to on your mobile phone, tablet, laptop or desktop computer and enter your login details. You’ll find your workout and meal plan for the day under ‘Program’ in the menu on the left hand side.

What help is available?

One thing we pride ourselves on here at 28 is the supportive nature of the program. As a 28er, you’ll have daily support from me, the crew, the 28 community and our team of experts. Email the crew at & someone will respond to you within 24 hours.

How do I join?

You can join by clicking the orange ‘Join Now’ button in the top left hand corner of this page. We can’t wait to have you as part of our 28 family.

Will I be doing this alone?

No way – when you join 28, you become part of my incredible extended family. You will have daily support from me, my crew, our team of experts and other 28ers just like yourself. Our private members Facebook group along with daily motivation videos from me will be sure to keep your body and mind in drive.


What are the workouts?

Each day, you get a fresh new 28 minute workout video put together by your very own personal trainer (me!). Each workout consists of 4 X 7 minute sets of exercises that have been designed to elevate your heart rate and turn you into a fat burning machine.

How long do I need for the exercises?

Just 28 minutes. That’s only 4% of your day. ‘No time’ is no longer a valid excuse.

What do I need for the exercises?

All you need to smash your 28 workouts are:

  • a device (mobile phone, tablet, laptop or desktop computer) to stream your videos
  • a stable internet connection

    We also recommend you get your hands on an exercise mat and some light resistance weights/dumbbells (though some of our creative 28ers simply use canned beans!)

I’m unfit, will there be a level for me?

28 has been designed to suit all fitness levels and abilities. Whether you’re a couch potato or a fitness fiend, we have a workout that will be appropriate for you. Choose the level that best resembles you, but remember you can level up or down at any time.

  • Rookie (20 secs working / 40 secs rest)

    Full body workouts with 40 seconds recovery between each exercise. Perfect for beginners.

    Player (30 secs working / 30 secs rest)

    Player is perfect if you're not a total beginner but definitely want to ease your way into it.

    Hotshot (40 secs working / 20 secs rest)

    A more challenging level with shorter recovery periods, perfect for those wanting a real challenge.

    Champ (50 secs working / 10 secs rest)

    My personal favourite! And intense workout with challenging moves and only seconds to catch you breath. 

    Maniac (Constant burn)

    The name says it all. A 28 minute workout with zero breaks, not for the faint hearted. Good luck! 

    Low Impact  (40secs working / 20secs rest)
    Slow and steady with control and no impact movements.

I’m injured, can I do this?

If you are diabetic, have a medical condition, an injury or a physical disability, you should consult your doctor or other health care professional before starting this program. When you are ready, we will be here to help you with any alternatives that you may need so that we can smash some goals together.

I’m pregnant, can I do this?

We have many expecting and new mums in our 28 family and we would absolutely love to have you on board. Our pre/post natal expert, Chloe Lorback will be ready to answer any questions you may have.

We do however ask that if you are breastfeeding, pregnant or trying to create a little one that you check with your doctor before starting the program. Once you get the ‘a-okay’ from your doctor we, with the help of Chloe will steer you in the right direction.

Click here for our 28 Pre & Post-Natal Guide.

When/where do I train?

Wherever and whenever suits you. This is what our 28ers love the most about our program. It doesn’t matter what you look like or what is on your feet. You can do 28 in the comfort of your own home at any time that fits your routine.

I’m already quite fit. Is 28 minutes enough for me?

Trust me – 28 minutes on ‘Maniac’ is bound to make you burn no matter what your fitness level.


I’m not the greatest cook. Are the meals hard to make?

We understand that not everyone was born to be a soufflé chef, so our recipes have been designed to be simple and take under 28 minutes to create. Why complicate things? Food should be simple, healthy and delicious and our recipes are just that.

What is the 28 philosophy on food?

We believe that real food is the best food. 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 an abundance of vegetables with every meal (yes, even breakfast!), quality protein, good fats and whole food carbohydrates. We don’t believe in restrictive eating, so you will still find favourites like bread, pasta and pizzas in our meals (even healthy burgers). Balance is one of the most important nutritional principles – we believe food is there to nourish, share and enjoy.

Do you have gluten free/vegetarian options?

We sure do! 28 has the option to choose vegetarian and gluten free meal plans. We also have Meat-free Mondays (even for the carnivores!) to support the planet and your health.

What if my goal isn’t weight loss?

Steph Warne, our Nutritionist has designed the eating plan to complement your goals.There are two nutrition streams: Weight Loss if you’re keen to lose a few kilos, or Strength if you want to increase muscle mass and strength.

The streams ensure that nutritional combos and total calories are geared to your expected energy output: you’ll put the right stuff in so you can get the best out.

What is included in my meal plan?

Three simple and delicious meals a day for 28 days created by our expert Nutritionist, Steph Wearne, plus an assortment of snacks so good you’ll never believe they’re healthy.

Each plan offers male & female options specifically designed for your personal goal, whether it be Weight Loss or Strength.

Love vegetables – we have you covered. Choose our Vegetarian meal plan and you’ll get 28 days of simple, fresh seasonal recipes. You won’t believe vegetables can taste this good.

For those who wish to avoid gluten, choose our Gluten Free meal plan.

Feature dishes from Snez, Sam’s brother Alex and our special guest chefs and nutritionists.

Meat Free Mondays to support the planet, your health and to continue our love of vegetables.

Shopping lists released every Thursday before each new week – we encourage early shopping and preparation so you can hit the ground running.

Any tips on keeping my grocery costs down?

We’ve put together a few tips on how not to blow the budget.Shop around. The prices at your local fresh fruit and veg shop are often much lower than the bigger retailers.

Keep your eyes peeled for items that are on special – these reductions can mean big savings!

Try growing your own herbs and spices. This is much more cost effective than buying them weekly at the supermarket.

Often bargains can be found in areas with strong cultural influences. Think about buying your rice, Asian sauces and herbs in Chinatown, and your tinned tomatoes and spices in Middle Eastern shopping areas.

Buy non-perishables in bulk, such as rice, frozen peas and tinned foods.Don’t be afraid to freeze. Many ingredients can be portioned up and frozen until they’re ready to be used.

If you are unable to find an ingredient, swap it for something that looks similar or for the frozen version, e.g. swap fresh blueberries for frozen or grapes.

I’m a fussy eater. What if I don’t like a meal in my plan?

We believe all of our meals are delicious, but we understand that sometimes you need to swap a meal. We have over 400 recipes to choose from.

Whether it’s for convenience, time, taste, family fussiness or you just forgot to shop, our growing list of approved recipes means you can easily swap a meal without jeopardising your program goals.

I have a family – will I have to cook multiple meals each night?

No. The 28 program is designed to fit into busy lives. Our 28 meals also have families in mind. The meals are suitable for most family members – just adjust the quantities to suit your family’s size.

Alcohol: am I allowed?

When it comes to alcohol, I’m not going to tell you to give up drinking for 28 days, but I’d love to see you limit alcoholic drinks to two standard ones per week. Alcohol can weaken your resolve, and it also contains calories, so try to savour and enjoy those two drinks!

Coffee: how many can I have?

Aim to limit your intake to 2 cups daily, e.g. 1 latte with whole milk or 2 black cups. Reduce your sugar intake and please avoid artificial sweeteners as much as possible. If you’re a heavy coffee, tea or cola drinker, aim to gradually reduce your intake. For example, cut your intake in half each week, to avoid caffeine-withdrawal related symptoms, such as headaches and fatigue.

What happens if I have an event or want to go out?

As long as you stay mindful about your portions and make good choices most of the time, a night out is not going to sabotage your good work. Here are some tips:

  • Don’t arrive starving. Have a protein-rich snack before you go, such as two boiled eggs; 120g of ham or turkey; or hummus with vegetable sticks.
  • Stick to only a couple of alcoholic drinks for the night, or at the very least space them out with glasses of sparkling water in between.
  • Minimise carb-heavy foods like pasta, rice, potatoes and bread – these are very easy to overeat. Choose instead grilled / roasted fish or meats, and salads or vegetables.
  • If you must have dessert, share one with a friend and aim to have a few spoonfuls only. Trust me when I tell you the 10th spoonful is no more satisfying than the first! Savour those spoonfuls, you deserve them!


What is mindfulness?

Mindfulness is a mental state where one is focused on and aware of the present moment. It involves acknowledging, accepting and understanding one’s emotions, thoughts and sensations and is a way of paying attention to your thoughts and feelings. Mindfulness is a therapeutic technique that allows you to respond to your emotions with a greater sense of clarity and wisdom, as opposed to acting out of habit.

What kind of mindfulness do we practice in 28?

Our mindfulness experts will cover a range of discussion topics through both videos with Sam and written articles. Mindfulness practice helps 28ers to gain valuable skills, attitudes and knowledge that will help build mental health and wellbeing.