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Since being on The Bachelor Australia last year, Sam Wood has been one busy man. With his sport and fitness program for kids, Gecko Sports, a specialised training facility, The Woodshed, and now his own health and fitness program for busy people, 28:28, there’s no denying this guy is serious about getting others healthy and fit. So how does he do all of this and keep in great shape year-round? MMH caught up with Sam to answer this question and many more. 

Hey Sam, can you start off by telling us what life has been like after The Bachelor Australia?
It’s definitely been a whirlwind for both Snez and I but we are trying to keep our feet on the ground. I have thoroughly enjoyed getting back to my businesses, The Woodshed and Gecko Sports, and launching my new 28 fitness website app – 

That does sound like a whirlwind! Can you tell us more about your new program and how it came about?
I’ve been a trainer for 15 years and always trained my clients with dynamic, efficient, ever-changing workouts and encouraged them to do something every day. After the show, I was getting enquiries from people all over Australia wanting me to send out programs or eating plans. I created an online app/program that provides people with a new 28 minute workouts with me every day, personalised weekly eating plans and most importantly, me as their coach or trainer. I work with my 28ers every day, in real time, to ensure they stay motivated, get the support and education they need and get the experience of really working with me. It’s only two months in but thousands of people from all over the world are getting incredible results, losing weight, toning up, gaining energy and absolutely loving it. It is truly exciting! 

Wow, exciting indeed Sam! What else have you been up to?
Snez, Eve and I just had a few fantastic days away in Singapore and we are travelling between Perth and Melbourne as much as we can. Between this and work being so crazy, life has certainly been a roller coaster for the last 12 months. 

You sure sound like a busy guy these days! How do you manage to stay in great shape and what are your tips for other guys?
I keep it simple. Do something different every day and don’t be afraid to get out of your comfort zone. Eat unprocessed, healthy food MOST of the time but don’t deprive yourself of everything, that is just not sustainable.

Have you always been into your fitness and health? When did you start to really take it seriously?
I was the skinny kid. 6’2” (188cm) and 65kg. I am now 6’3” (191cm) and 95kg. The gym and training helped me gain confidence, build strength for my sport and then became my life. 

What are some things you’ve had to overcome to get to where you are today?
The toughest challenge I’ve had to face is the passing of my mum when I was 15. We were so close and she can never be replaced. I think about her every day and hope I’m doing her proud.

We’re sure you’re doing her proud Sam. What is it that gets you out of bed each morning?
I’m one of the lucky ones. I just love what I do. A run or walk with Hendrix (my chocolate lab) and a strong coffee and I’m away.

We all have days where motivation is low, how do you overcome these?
I try not to let my mood, stress or anything in my personal life affect my training. I have a plan and I stick to it – rain, hail or shine. 

With all you’ve achieved so far, you’re definitely an inspiration. So tell us … who inspires you?
I am inspired by many – from my sporting hero as a kid, Michael Jordan, to Snez. She is a strong and passionate woman and I gain inspiration from her every day. 

What has been the most rewarding aspect of your time in the fitness industry so far?
After 15 years, there are too many individual triumphs to mention. But what I am really proud of is the businesses that I am growing – from Gecko with kids, to The Woodshed and now 28. These businesses mean that I have a say in getting tens of thousands of people active and eating well every day. I bloody love it! 

What would you like to see change in the health and fitness industry?
I think it should be more personal and fun. I don’t understand why so-called leaders of our industry are so serious and hard on their clients. They need to smile and understand that to truly get long-term results, they need to show empathy, understanding and genuine care. Too many trainers are like robots with no heart, no soul and no personality. 

What is the number one lesson you have learned about health and fitness?
That you need to have a real understanding of real people in the real world that we live in, and that you can’t judge or expect to help others by your own close-minded views. If getting in shape was easy – we all would be. 

What advice would you give to men wanting to get into the best shape of their lives?
Get organised. Get a plan that includes food and training. Be patient. Get out of your comfort zone, regularly. You’ll be amazed at the transformation your body can go through. 

What would a perfect Sunday involve for you?
Surfing, good tunes, a ripper smoothie and the mighty Hawks having a big win at the G. 

Tell us what a typical workout week looks like for you.
A different 28-minute workout every day – from kettlebells and TRX, to a swim session. I like to mix it up. I keep myself entertained.

What is your diet like?
I keep it simple. Coffee. Oats, yoghurt and berries for breakfast. Almonds and a banana for a snack. Rice, tuna and veg for lunch. A real protein smoothie with fresh ingredients for an arvo snack. Chicken stir-fry or steak and veg for dinner. 

And lastly Sam, what’s your plans for the future?
To work with as many people as I can but to never get so busy that I don’t have time for myself, or my family. 


If you’re looking to take your health and fitness to the next level, perhaps the 28:28 program is for you. With 28-minute workouts, recipes, mindfulness and support, it could be just the thing you need to change your life. Visit to sign up now.


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