Q&A with Sam Wood

Tell us a bit about who you are and what you do  

I am a dad and husband first and foremost, but also a lover of all things health and fitness, an Australian fitness expert and founder of online training and nutrition program, 28 by Sam Wood.

What’s your advice for someone who is just starting on their exercise journey?

My motto is progress not perfection. Set yourself a realistic 28-day goal that fits in with your lifestyle and work towards it slowly but surely.

How can people increase their motivation to exercise?

There are many ways to increase your motivation, like accountability tools, training with a friend, being part of a community or having a life event to train for. The most powerful motivation comes from purpose. When you understand your why, you tend to get that workout done or make that right food choice more often than not.

Favourite healthy recipe and healthy snack?

My famous Woody’s Butter Chicken and Not Quite Cherry Ripe Bites.

How can people who are time-poor incorporate more exercise into their lives and maintain a healthy lifestyle?

Something is always better than nothing and consistency and variety will always beat volume. My whole program is built around simple workouts that you can do from home that take less than 30 minutes.

Go-to exercises that you can do in your lounge room?

Try this little circuit:

  • Couch push-ups
  • Couch squats
  • Couch tricep dips
  • Twist sit-ups
  • Plank

Do 40 seconds of each, 20 seconds rest in between each exercise.
Do two to four rounds, or just one during your favourite TV show as a little kick-starter.

How do you keep a positive mindset?

I’ve always been a pretty positive person, but for me, these days it comes down to three things:
1. When I move and eat right I feel better
2. It’s my job and I believe it is important that I practice what I preach
3. Most importantly, I want to be a good role model for my children

What are your best tips for encouraging healthy eating and exercise for kids?

The key is to keep it simple and make it fun. For example, get kids involved in the kitchen. The more they understand what real food is and the more fun you can have with it, the better they will eat.

When it comes to exercise, there is no better way to get kids active than through sport. Try as many different sports as you need to until they find the one that’s right for them.

When it comes to being healthy, how much of it is what you eat and how much is movement?
It really is a case of 1 + 1 = 3. You will always get better results being good to very good in each category, rather than great in one and neglecting the other. If I had to give you an answer I would say that food is marginally more important.

How do you and your wife Snezana manage to keep active with such a busy life and a young family?

I’m not going to lie, it is a challenge. We try to support each other, we try to involve the kids and we definitely believe that working out at home makes it more achievable. Most importantly, we keep it real. If we miss a workout or order takeaway it’s not the end of the world, it’s how we bounce back that counts.