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

If you can't find the answer you’re looking for, we have an extensive Help Centre that may have the answer you need, otherwise drop us a line at hello@28bysamwood.com, my crew are always here to help.


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 $58.99 per month for your complete meal-plan, daily workouts, daily videos from me and support from myself, my crew and my team of experts.

Am I locked in to a contract?

Absolutely not! When you join, you’ll be subscribing to a recurring $58.99 every month. Your membership will automatically renew every month.

Remember, you can opt out at any time, your 28 membership is totally in your control. To cancel your recurring subscription, simply go to the settings page of the website and click the cancel button. 

How long do I have access for?

You’ll have access to the program for one month, from the day you sign up. Each program runs for 28 days, starting on a Monday but if you sign up before a Monday you will be entered into a pre-season week and have immediate access. Spoiler alert: It keeps getting better.

How do I access my program?

On Website

Simply head to 28bysamwood.com 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.

On App

Once you have downloaded the app via the Apple App Store or the Google Play Store enter your login details, you will access to your program.

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 hello@28bysamwood.com and someone will respond to you within 24 hours. Don’t forget the private Facebook group are your extended family and are a great source of support.

How do I join?

You can join by clicking the ‘Join Now’ option in the top left hand corner of the website. 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.

IPhone & Android Apps

How do I mark things as complete?

iOS app: 

There are two ways that you can mark an item as complete.

To mark an item as complete simply swipe the item you wish to complete to the right of the screen. Once you do this you will see a tick appear, press on the tick. Alternatively you can swipe the item the whole way across the screen and it will be ticked as complete.

Android app:

To mark an item as complete, press on the recipe, workout or article and press on the tick icon in the top right corner.

How do I swap a meal?

iOS App:

To swap a meal, simply swipe left over the meal. Once you’ve swiped left, you will see a symbol of two arrows in a circle. Press on this and select the ‘swap it’ option.

Android App:

To swap a meal, press on the recipe and in the top right of the screen you will see a symbol with two arrows in a circle. Press on this and select the 'swap it' option.

How do I change the serving size of a meal?

Changing the serving size of meal is easily done! 

iOS app:

Swipe the meal you wish to change to the left of the screen. Once you’ve swiped left you will see and icon with 2 people, press on it. This will bring up an area to increase or decreasing the serving size. When you’ve selected the desired amount of people you want to serve for this dish, press on the done button and it will take you back to the main screen.

Android app:

Tap into the recipe that you wish to change and you will see a two person icon in the top right of the screen. This will bring up a pop up box and from here you will be able to adjust the serving size accordingly. Once you have selected the desired number of serves, please press the done button and it will take you back to the updated recipe.

Where is my Progress Score?

Unlike the website, you won’t find a progress page on the app. Around each day you will see that the coral circle outline adds with every task you tick off. When you complete each task for the day this will complete the circle and a progress tick will appear on that day.

Where is the locker?

The home for all of your 28er needs! You can access the locker on the bottom left corner of the App Screen.

How do I view a full week of meals on one page?

Unlike the website, this function cannot be performed on the app.

Why does Sam still talk when I click 'Shut up Sam'?

iOS App: Sam is still there to guide you through your workouts, so he will still let you know when the next exercise is up!

Android App: Sam is silent throughout your entire workout. 

Can I do a workout on the iPad and sync my Apple Watch?

At the moment this function isn’t available on the 28 By Sam Wood app, but with the constant evolution of the app, definitely keep an eye out!

Where are the exercise previews?

To preview the exercise on the app, tap into the workout and in the bottom right corner you will see an 'exercises' link. Press on this and it will bring up the exercise previews.

How do I fast forward or rewind a workout?

At the moment you cannot fast forward or rewind your workouts, however you can skip an exercise or go back to the previous one. This can be done by tapping the screen when you are in a workout, which will bring up a previous and next button.

How do I find the shopping list?

When you are in the correct week you will see a small shopping cart item in coral. Press on this and it will take you to your shopping list.

If you need a little extra help, click here to watch a tutorial with Sam.

What does the thumbs up mean on the 'select meals' section of the shopping list?

A thumbs up on the "Select Meals" screen in the shopping list appears when you have completed your shopping for that particular meal. We have added this feature so that you can see how many meals you have shopped for. We understand that life gets busy, and sometimes you just can’t shop for all of your weekly meals in one go. With the thumbs up feature you are able to shop as you please without doubling up on ingredients or recipes.

What is the coral bar at the top of the shopping list?

At 28 we want to make your life as easy as possible, and that definitely applies to your weekly shopping too! 

The coral bar at the top of the screen shows you how far along you are in completing your weekly shopping, once you have all of your shopping needs, then coral bar will be full across the screen. We’ve added this feature, because sometimes items get missed in the chaos of the grocery shop, this way if you think you’ve got everything but you see a little grey still showing you know that there’s still more to collect.

How do I view, change, or cancel my subscriptions?

If you need to take a break, that's okay! We hope you return to 28 one day.

To opt out there are two ways to cancel your subscription depending on how you signed up:

- If you signed up via the website, just go to your 'Account' page of the website and click the 'Cancel' button next to your membership details.

- If you signed up on the iOS app, go to - https://support.apple.com/en-au/ht202039

When you are ready to return, simply login with your existing details via the website and re-join.

I have an app payment dispute, how do I get a refund?

Your 28 membership is totally in your control if you have signed up via the iOS app and have a dispute you will need to head tohttp://reportaproblem.apple.com and follow the steps there.

What happens with the website? Do I use both?

You can access your program via the app or the website, the date syncs between the two. 

Please note at the moment, there are some features that are only available on the app:

- Sam Cam

- Download Workouts

Is this the final version / are there more features coming?

Like our website, we are always updating and improving the features and user experience. If you have any features you would like to see in the app, please contact The Crew or add your suggestion to our ideas page here.

Is there an android app?

Great news, we now have an Android app available via the Google Play Store! Simply search '28 by Sam Wood' and download it to get started.


What are the workouts?

From Monday to Friday you’ll be working out with me! You’ll 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. On the weekends we mix it up a little with some active recovery - Yoga, Pilates, and other activities.

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. If you’re using the app you can download your workouts ahead of time too if you know you’ll be in an area with poor reception.

* a stable internet connection.

* some exercise equipment is advised but not necessary. We'd suggest an exercise mat and some dumbbells to get you started.

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

28 has been designed to suit all fitness levels and abilities. Whether you’re just getting started on your fitness journey, or you’re ready for a challenge, there’s a level that will work for you! Choose the level that best resembles you, but remember you can level up or down at any time, via the settings page of the website.

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?

Yes absolutely, we have a pregnancy program that is perfect for mums to be in all trimesters of their pregnancy. We have been working with our amazing pregnancy expert Chloe Lorback to ensure that the exercises are safe in this special time. Please email the crew at hello@28bysamwood.com if you'd like more information, we'd love to have you on board! 

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 master 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. If you are looking for a challenge, or are playing host at your next social event, you’ll love our Family Favourite recipes, that require a little more prep time, but are definitely worth a look!

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 and pescatarian options?

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

You can change between these meal plans at anytime via the progress page of the website. 

What if my goal isn’t weight loss?

Steph Wearne, our head 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 Healthy Weight Maintenance if you want to tone up and increase your strength.

The streams ensure that nutritional combinations 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.

A fan of fish? Our Pescatarian meal plan is here for you!

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

Feature dishes from Snez, Sam’s brother Alex.

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

You can also swap and choose your meals if you wish. Don’t like what’s on your plan? No problem – swap it for something else you’re feeling.

When it comes to snacking, we have a great snacking guide available via the guide section of the program.

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 a thousand 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 jeopardizing 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.

Do I need to count calories?

Absolutely not. You don't need to calculate calories with 28. Food is to be enjoyed, not counted. Our delicious 28 eating plan has been designed to ensure that you get the perfect combination of macro nutrients every day. Because all of the meals and portions have been created by our expert Nutritionist, Steph Wearne, you will not be hungry and your body will be a fat burning machine.

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?

Enjoy your night! 28 is the program that is designed to fit in with your lifestyle, and going out for dinner, celebrations and other events are a part of life. Stay mindful about your portions and make good choices most of the time, a night out is not going to sabotage your good work, so don’t feel guilty – enjoy your night! Here are some tips to help you stay on track

* 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! Savor those mouthfuls, 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.