We’re thrilled to have Sam Wood, one of Australia’s most beloved fitness experts, teaming up with Australian Eggs to inspire healthier eating habits.
With his popular online fitness program, 28 by Sam Wood, Sam has helped countless people transform their lives through simple, effective health strategies. In this interview, Sam shares why he’s passionate about eggs, his go-to tips for incorporating more protein into your meals, and how he balances fitness, family, and life without overcomplicating it.
Sam, what made you decide to team up with Australian Eggs, and how do you incorporate eggs into your own daily routine?
Teaming up with Australian Eggs was a natural fit for me. A message that I would deliver to so many 28ers on a daily basis is to increase your protein intake and eggs really are a complete source of protein containing all nine essential amino acids. From a daily routine perspective, they’re easy to prepare, taste great, and keep me fueled for my workouts and busy day.
When it comes to getting enough protein, especially for those who are always on the go, what are your top tips?
Protein is crucial for muscle recovery and overall health, so I always encourage people to plan their meals and snacks around it. For me, eggs are a fantastic option because they are a quick and easy way to get your protein in a natural form. Or my own protein range 28GO with a bar or a scoop in a smoothie But the biggest tip is, try and get some protein in every meal of the day.
You’ve worked with so many people through your fitness program—what’s your go-to recipe when you need something quick, healthy, and budget-friendly for the family?
One of my favorite go-to recipes is a veggie and egg frittata. It’s quick to make, packed with nutrients, and you can use whatever vegetables you have on hand, making it budget friendly. Simply whisk some eggs, pour them over sautéed veggies in a pan, and bake until set. It’s perfect for breakfast, lunch, or dinner and can be made in advance. Plus, it’s a great way to get kids to eat their veggies without them even knowing it!
Eggs are often called a superfood, but what are the top three nutritional benefits that really stand out to you?
For me, the top three nutritional benefits of eggs are:
- High-Quality Protein: Eggs are an excellent source of high-quality protein, which is essential for muscle repair and growth.
- Rich in Vitamins and Minerals: They contain 13 essential nutrients including vitamins like B12 and minerals such as selenium, choline and iodine, which are important for brain function and immune health.
- Good Fats: Eggs provide healthy fats, including omega-3s, which are great for heart health.
What are the top five ingredients you always have in your fridge to keep your meals healthy and satisfying?
I always keep these five ingredients in my fridge:
- Eggs: A versatile and quick protein source.
- Leafy Greens: Spinach or kale for salads and smoothies.
- Greek Yoghurt: High in protein and great for breakfast or snacks.
- Avocados: Healthy fats for salads, toast, or even smoothies.
- Berries: For a hit of vitamin C and a natural sweet touch in snacks or breakfast.
Balancing fitness, family, and work can be a lot—how do you keep things simple and maintain a healthy lifestyle without overcomplicating it?
The first thing I always say is we don’t have the perfect balance, and I think it’s important to be real with people and say that. We try our best to keep some balance and Snez and my motto is ‘progress not perfection’.
Whether it’s a quick home workout, making healthy food choices (most of the time), going for a walk or bike riding with the kids. We’re in our 40s – we’re not worried about 6-packs, we’re just trying to stay healthy and active with our kids.
For those who are just starting out on their health journey, what’s one piece of advice you’d give to help them stay motivated and on track?
Start small and set achievable goals. It’s important not to overwhelm yourself with big changes all at once. Celebrate the small wins and remember that progress is progress, no matter how slow. Also, find a form of exercise that you enjoy—when you like what you’re doing, it doesn’t feel like a chore. Lastly, be kind to yourself. There will be ups and downs, but consistency over time is what leads to long-term success.
