Sam Wood reveals his surprising secret to staying motivated this year

‘It’s something I’m really proud of’

Are you finding your New Year’s motivation is starting to slip? Here’s how to stay on track towards reaching your health goals all year long according to one of the industry’s best. 

Embarking on a health transformation can be a daunting task for most people, but celebrity trainer Sam Wood is here to share his expert advice on sticking to your goals. The best part? You never have to do it alone. 

Sam Wood has had a busy week here at Body+Soul. Hot off the press of launching our groundbreaking Health of The Nation campaign, the trainer has stepped into the role of Chief Motivator, guiding Aussies everywhere through the 8-week Health Club program. 

With a bustling career in both the fitness industry and on our screens, plus four daughters at home with wife Snezana, it’s only natural to wonder how the bench-pressing Bachelor keeps his schedule (and goals) ticking along. 

Joining Felicity Harley, host of the Healthy-ish podcast, Wood shares how he found his feet as a trainer and motivator in the early days of his career, and how he’s still helping people transform their lives 25 years later.

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Understanding the movement, the meals and the mindset

According to the trainer, the mark of a healthy body goes far beyond washboard abs and beating your PB in a 5 km run. 

While regular movement is essential, along with following a nutritionally balanced diet, grasping the importance of a person’s mindset during the process is the most crucial step in any health journey, “I'm a big believer that you get your body in your head in the right place and your body will follow,” Wood says. 

But of course, developing the right mindset is easier said than done, with Wood explaining that sometimes having instant access to information can inhibit our ability to enact change. 

“There's never been more books, access to the internet, pills, and potions,” says Wood. “And yet, as a nation, we've never been fatter. And I don't mean to be crass by saying that, but they're just cold, hard facts.”

“If it was information that worked, we wouldn't be in that situation” he adds, saying success only comes as a result of applying our knowledge.

It’s okay to need guidance

As the seasoned trainer can attest to, many of his clients often rock up to training sessions unprepared, expressing their relief to follow Wood’s program entirely. While some people may prefer to take total ownership of their workouts and schedules, Wood says it’s perfectly fine– even recommended– to rely on your trainer. 

If working out is unfamiliar territory to you, or you’re not sure how to approach a new goal, simplifying the process, such as choosing from an online library of pre-recorded workouts, might be your best bet at finding success, “You press play, and there's nothing else to think about. I know it can be a really powerful way to help people overcome that little obstacle,” Wood says.

In fact, it’s this philosophy that has Wood feeling so proud of what’s on offer throughout the Health of The Nation campaign. Aussies who sign up will be given free access to eight weeks' worth of recipes, workouts and motivational tips, as well as become part of a supportive community to share in the journey. 

“The scale of it and the fact that we're able to provide it for free is something I'm already so proud of. And I can't wait to see people moving more, eating better, being more mindful, and really setting themself up for a really healthy 2024 and beyond,” Wood shares. 

Finding resilience from tragedy 

Describing himself as a teen who was ‘all arms and legs’ the six foot three trainer says sport has always been a big part of his life, finding himself drawn to the social and competitive aspects. 

Tragically losing his mother to cancer at age 15, Wood recounts how the experience shaped him and the rest of his family, encouraging them all to treasure time with each other and never take life’s opportunities for granted. It’s a lesson he carried with him through the early days of his fitness career and his infamous venture into the world of reality television. 

“Pre-bachelor I was very much immersed in the fitness industry,” Wood says. “I was a little bit frustrated with life and a bit lost because I had definitely thought by 35 I'd be married and have kids and I didn't.”

Applying for the upcoming season of The Bachelor to appease a client who constantly tried to set him up, Wood never expected to hear back from the show’s producers, let alone be cast as the season’s leading man and find lasting love with his now wife Snezana. 

Urging people across Australia to employ the same ‘go for it’ attitude when it comes to their 2024 health goals, Wood can’t wait for people to sign up for the eight-week Health Club, “Don't think about it, do it!”

Originally published as Sam Wood reveals his surprising secret to staying motivated this year