28 works for so many people because of my quick workouts that anyone can do from home, delicious and easy recipes the whole family will enjoy and the real time motivation and support that we provide every step of the way.

I am so proud that my 28 program has helped 150,000 Australians lose over 2 million kilos, and I genuinely feel like we are only just getting started!

It really is so inspiring to witness when someone completely transforms themselves, inside and out. But don’t take my word for it, hear what these 28ers had to say when I recently caught up with them on my “Give Sam a Hug Tour”

Give Sam A Hug Tour

Before & After Results

Ebony

9kg lost
in 8 weeks

My body has given life to 3 beautiful babies, it took 28 minutes a day to truly appreciate &love myself again no matter the number on the scale

Alita

16kg lost
in 8 weeks

I’m a busy mum and completely lost myself to motherhood. I have not only found myself, but found love for myself again following this challenge.

Carly

35kg lost
in 11 months

The changes I made have been realistic & sustainable. That’s the beauty of 28. Nothing crazy. Nothing extreme. Eating real food & moving my body.

Christina

12kgs lost
in 8 weeks

A sustainable and ongoing journey that has completely reset my mind and body. I’ve learnt to be patient with my postnatal recovery.

Emily

12kg lost
in 8 weeks

Realising it wasn’t only about weight loss. It’s brought a wonderful bond with my teenage daughter I wake up happy, positive & loving life

KristyAnne

5kg lost
in 8 weeks

It has made me a better mum! I haven’t touched alcohol, my anxiety has disappeared! Thank you Sam!

Amy

20kg lost
in 10 months

My goal was always ‘abs’, however crazy as that may seem after 4 kids. I wanted to lose 12kgs… I’ve now lost 20!!! AMAZING!

Mel

8kg lost
in 8 weeks

I haven’t felt deprived — but empowered — resulting in a completely transformed lifestyle. I’ve never been more proud of myself!

Meet Jacinta

“I have completely turned my life around. From unhealthy, unfit and depressed to unstoppable, incredible, healthy, full of life and addicted to bettering myself.”

Jacinta was the winner of my Port Douglas Challenge and lost 10 kilos in just 8 weeks. Read about her journey and see some of the other incredible results from my Port Douglas Challenge.

Read More

“I have completely turned my life around. From unhealthy, unfit and depressed to unstoppable, incredible, healthy, full of life and addicted to bettering myself.”

Jacinta was the winner of my Port Douglas Challenge and lost 10 kilos in just 8 weeks. Read more about her journey and see some of the other incredible results from my Port Douglas Challenge.

Read More


healthy eating planner

THE 28 WAY

My philosophy is to keep it simple. I provide you with a plan that is easy to follow without turning your life upside down. This includes:

  • Quick, effective workouts that you can do from home.
  • Delicious, healthy meals
  • And most importantly, support and motivation in real-time every day.

We will set goals together and work in 28-day blocks to ensure you get the results are you are looking for.

Who am I?

I am a personal trainer with over 18 years of experience. My methods and training techniques have achieved incredible results with thousands of people. The reasons: I keep things simple, I get what works and what doesn’t work, and I love people.

From a humble fitness instructor at my university gym in the first year of Exercise Science, to a personal trainer doing 90 appointments a week and then opening Gecko Sports (Australia’s first-ever kids gym), a company I built to 30 + national franchises, I have been lucky enough to experience it all. Then we look at today. I’m the very proud owner of The Woodshed, Australia’s largest personal training studio in Melbourne, a celebrity trainer and media presenter on all things health and fitness and I’m HERE with YOU every day as your friend, mentor and trainer at 28.

I feel I understand and relate well to real people. 28 breaks down the barriers that hold people back, to show them that with just 28 minutes of exercise a day, healthy eating and genuine support, real transformation is possible.

28 is my life….it’s what I do and how I live. With thousands of people transforming around the world every month, I am simply so proud of 28 and the 28’er community (or family as I like to call it).

Sam Wood founder of 28bySamWood

I created ’28 by Sam Wood’ because I was tired of seeing people waste their time and money training the wrong way, eating the wrong foods and not being supported and educated in a way that leads to genuine change and sustainable results.

One of 28’s most inspirational stories…

Linda lives in the UK but I was so blown away by her incredible achievement that I had to meet her, so Snez and I hopped on a plane to make a surprise visit. When I asked Linda about her fitness levels at the start of her 28er journey she said she couldn’t even walk around the block. But look at her now! At 52 years of age and 60kg lighter, Linda just completed her first half-marathon. And, as for the rest of her 28er story, you can see it in the video!

Linda really is a special lady and her results on our program are just amazing. She started our program as a size 26, and transformed herself into a fit and healthy size 12! She became 60kg lighter in just 16 months!

Meet Linda

I love this program and the community. Since joining in Feb 2016 I have never looked back. My lifestyle from then to now is so different. No migraines, normal blood pressure without medication and a wonderful active life. Anyone wanting to change their life, give this a go. Best value for money, easy to follow and as lots of results have shown, so effective.

-Linda Wawrzyniak, 28er

LET’S DO THIS

My team and I are here with you, on every step of your journey, so you can become the best version of you.

Meet my team