Former Bachelor star Sam Wood is taking the fitness industry by storm with his new program ‘28 by Sam Wood‘. It is a complete training, nutrition and mind program. For 28 days, he provides access to daily workouts, meal plans, expert advice and tools that will help keep your mind and body operating at their best. So I decided to chat to the star himself about his heart behind the program, what his days look like now; how he finds balance between work, workouts and time with Snez and Eve and his advice for Eat Pray Workout readers wanting to take their training to the next level. A great chat with a down to earth bloke who has also generously offered a FREE program to giveaway to one lucky reader!
1. How did you get into personal training?
I was studying the first year of my Human Movement degree and working behind the desk at the gym when Craig Harper, one of Australia’s leading personal trainers at the time came to do a career talk at the Uni. I pestered him until he said yes to do work experience and then he offered me a job. 17 years later that very same space is now my studio, The Woodshed and we do nearly 2000 personal personal training appointments per week.
2. What is a typical day like in the life of Sam Wood?
Not sure if there is such thing as a ‘typical day’ any more 🙂
But things that I love in my routine are:
• Walking my dog Hendrix, getting a coffee and sending some form of motivation for the day to my 28ers (online members)
• Working on exciting new projects in the 28 office
• Having lunch and getting to spend time with Snez
• Doing a workout at The Woodshed
• Picking Eve up from school if I can
• Quality family time at night
3. In your eyes, what has made you successful?
Being good with people. There is obviously lots to this but if I had to simplify I would say that my love for people shines through.
4. How do you stay motivated to train?
I just know by now how much better it makes me feel. I bottle that feeling and make sure that if that little voice gets in my head to say have a day off that I think of that feeling and just get it done.
I also make sure there is variety. HIIT, yoga, pilates, something fun and challenging with a mate, a gentle workout with Snez (pregnant).
5. Tell us about your new program, 28 by Sam Wood.
It’s honestly the most rewarding and exciting thing I’ve ever been involved in.
Launched on Feb 1, 2016 and it’s been a whirlwind ever since with over 60,000 people doing the program and on track for 100,000+ by years end.
The way you can connect and change lives with today’s technology and a raw/real approach is nothing short of incredible.
My 28ers get a new video workout video with me every day, weekly eating plans with recipes and shopping lists, we have 28 minute yoga and pilates for weekend workouts, we provide mediation and mindfulness with a number of specialists and Hamish Blake (so funny) and we support our 28ers 7 days a week morning and night to make sure they get help, stay motivated and feel supported because after all that’s why person training works. I talk to my 28ers 4 – 10 times a day with live videos and funny posts and I always will.
6. What challenges have you faced during the creation of this program?
Our greatest challenge was growing so quickly and having the tech capability to keep up with so many people online at once.
We are very open and honest with our members (family as they are known) so they understand and now we have adapted around this their experience is nothing short of awesome every day.
7. How do you balance your career and social/family life?
This is probably my hardest challenge.
There has been so much NEW in my life over the past 2 years that it can be a little overwhelming.
Snez has made some huge sacrifices (Eve too) they have totally transformed my life and we try to get away together whenever we can to have that special time without disruption.
8. What does ‘wellbeing’ mean to you and how do you maintain it?
Balance in everything.
Don’t try and be perfect as there is no balance there and it simply is not sustainable.
Healthy body for me is moving every day.
Healthy mind is staying stimulated, taking the occasional time out and laughing with friends
And healthy heart is spending quality time with those you love the most and being proud of the fact that your existence is making a real difference.
9. What advice would you give to someone hoping to take their training to the next level?
Go for it! Your body is an amazing thing and 99% of the time it’s not our body that holds us back but our head.
10. What would people be surprised to know about you?
I’m a pretty open book so not too many secrets left but people are often surprised but what a big goof I am. Bad Dad jokes and a weird sense of humour that catches a few people off guard.
11. What else would you like to tell the Eat Pray Workout tribe?
Just that I get how hard getting in shape can be.
I don’t make it easy. I keep it simple.
28 by Sam Wood Program Giveaway
If you would like to try Sam’s new program for FREE, we are giving away a program to one lucky reader! Enter below. Winners notified via email. Goodluck!
28 by Sam Wood giveaway
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Would love to try this program and see what the workouts are like! Have been look at it for a while but haven’t made the commitment but am looking for something new 🙂
This is a timely post. I’ve been searching for motivation to get moving again. Thanks for a good article.
Thanks for the great post, and for the giveaway! The biggest thing I struggle with is nutrition. Once my body is used to being worked again, I actually love exercise (although I have to protect that time or it’s the first thing that’s gets dropped from my busy Mum schedule). I find it hard to put time & energy into food prep & get overwhelmed with all
If the (often conflicting) info out there.
I’ve heard so many good things about this program! It seems to really suit a busy lifestyle because it is so simple, and it does the planning for you. Having a “program” to follow always seems to be much more motivating for me, and particularly as I’m about to have my first bub having one less thing to plan would be such a big help with staying healthy. I’d love to give this program a try!!
It’s been hard to get back into fitness and exercise after baby #3. I’d love a program like this to help motivate me (and husband) to kick it before we get into summer and just create those healthy habits again which we’ve lost a little over the winter.
Adding variety to my workouts so I don’t get bored!!
My portion sizes I struggle with the most
Whether it’s a healthy snack, pasta or toast
Grown up thinking I need big meals
But I hate the sluggish way I feel!
With such a busy life I find it hard to find time to work out let alone eat healthy. I try my best to eat as much fruit and vegetables yet I notice once I have finished I always want more… then end up grabbing the nearest bag of chips.
I struggle with food temptation – chocolate especially! When I’m bored, depressed or sad, comfort food is my go-to thing. I’d love to lose 12kg weight for my son’s wedding next year.
Eating healthy and trying not to put on more weight.
Lack of time is what stops me being the healthiest I can be!
My main struggle with getting healthy and fit is emotional eating, working in a stressful environment I find I reach for junk food as a way to make myself feel better but ultimately I just feel guilty and depressed.
This program would be a great way to get motivated and get back into it!
Exercise, I will get motivated and then it disappears and I will go a month without doing anything.
I struggle most with sweet cravings!
This would be amazing!
I struggle with snacking, i just cant seem to stop and choose better snack foods
I just love your interviews!
Love the great content of your blog
Thanks Renee, that’s lovely to hear. If you have a request for an article, please don’t hesitate to send it through to me! 🙂
I struggle most with motivation – once I’m working out it’s fine, it’s the initial kick to get me out the door I struggle with!
I get you Erin, particularly in the early mornings! But the after workout feeling is so good!
It’s getting the motivation to work out, for I joined a gym but hardly darken its doorway. I need to be pushed a bit more to get out there and exercise and with this prize from Sam Wood will enable me to live more healthily, be supported by many people in the online community and benefit from dietitian inspired meals.
Having support or workout buddies can sometimes be that push you need. The online fitness community is a great network!
Your information is very helpful for me.This program helps to motivate me to stay fit and healthy.I’ll try my best to do these things which helps me to stay fit and healthy.
It’s a great program!
Loved this article!!!
Thank you Kimberle, I’m glad you liked it! 🙂
I am currently looking for something to challenge myself in a balanced and healthy way and after I have read this post I really could see myself doing this! Excited to start if I am the winner!
Oh good! I tend to get stuck in a rut with workouts as well, so I am always needing new challenges to keep me motivated.
Motivation, definitely motivation! I always have the best of intentions, but can lose motivation too quickly!
Although, I am highly competitive! So if there’s a competition involved, then I go through the complete opposite – I don’t stop until I’ve reached the goal!
Ha I love that! One of the first steps to succeeding is finding your strengths and weaknesses and working to them. You sound like you are on the right track 🙂
Hey, looks like a great program. I would definitely love to follow it. Two more weeks until I finish my Starting Strength plan, so I’ll be happy to try your suggestion as well as I will need something more focused on hypertrophy now 🙂 Cheers!
Thanks Andy! So good to mix up workouts a little to keep it fun.
Sweet Treats! – I have trouble resisting sweet things because I have very little self control when it comes to them so I limit sweets in my online shopping because you can only eat what you buy and have in the house. I love Fresh Fruit and Greek Yogurt.
That’s a good tip! You eat those treats when they are there, but don’t if they aren’t there. I never really thought about that being a benefit to online shopping but it makes sense. Thanks for sharing Alana!
I struggle with food cravings!!
I feel you. So difficult to fight them!
Making time to exercise. I think 28 minutes a day sounds great!
Doesn’t it? You can get some great results in 28 minutes if you really apply yourself 🙂
I only heard about the programme on the radio this afternoon, wrote the details down to look it up, sounds like what I have been looking for so finding the competition seem liked it was meant to be.
No way! It is such a great program 🙂
I never heard of this before, thanks for I vestigating it for us and the giveaway.
You are welcome Melissa! Thank you for your sweet comment 🙂
Finding the motivation and energy and making time to work out
There just aren’t enough hours in the day are there? I struggle with these all too often myself Chris
My main struggle is eating healthy, nutritious meals every day. As I’m so busy with life, I skip meals and when I have 5 minutes to spare ill stop off at a takeaway shop and grab something quick to eat….. horrible thought when I actually think about it.
Hi Stace, I really appreciate you sharing this! Hopefully you find some inspiration on this website for some healthy meals, Sam’s program also has some great options. Eating well is habit that takes time to form, I will think about some more simple/quick/nutritious recipes that might provide some inspiration for you.
Very inspiring !
Thank you! 🙂
Too much snacking on junk
So easy to do! The occasional treat isn’t too bad here and there, but we definitely have to watch our snacking habits. Thanks Laura! 🙂
What is the number one thing that you struggle with as you try to live a healthy life?
Definitely finding that balance between working as a teacher and having enough time to exercise and eat well.
Time, Work, Life… such balancing act! That is why this 28 minute program is so attractive to me! Thanks Adam 🙂
Motivation especially in Winter when it is cold.
Yes! And inside is so warm…
I need a kick up the bum to get me motivated again. This would be a great start. Thanks!
Thanks for commenting Alison! It would be a great motivator indeed.