Let me preface this by saying that these reasons are not exclusive to women, but I understand I’m speaking predominantly to women here so here goes…

I pride myself on my realistic, relatable and approachable communication. However, there are times when things shouldn’t be sugar coated and some tough love is needed. Answering this question is one of those times.

The reason people waste their time and money is because they would prefer the eternal search for a unicorn and a pot of gold at the end of the rainbow rather than accepting the fact that there may be some hard work, sweat and willpower required to truly get the change that they say they so badly desire.

In 2017 we live in a world with more pills, magic potions, books and online resources than ever before. And yet as a Western world we continue to get fatter. So rather than a quick fix, it’s important to understand why this is and what practical steps we can all take to have an immediate positive impact.

Here are my top 7 tips about things that are actually proven to work

1. Intention is not doing.

Don’t waste your time and money with six gym memberships if you do not use them. You need to move your body every day. It doesn’t matter if it’s yoga, pilates, crossfit, swimming, walking.. you name it. Just do it.

2. Stop looking for a magic pill that doesn’t exist.

Skinny teas, diet drinks, juice cleanses and the list goes on. If I could only give you one piece of advice, this would be it. Eat real food (most of the time). Having a diet that is uncomplicated but based around using ingredients that are classified as ‘real’ (from an animal, off a tree or from the ground) is without doubt the simplest but best nutrition advice I’ve ever received or given. I know it’s not sexy, but it works.

3. Active wear. Use it, don’t abuse it.

Buy active wear only to assist with your training or as a reward for completing four good weeks of training. Changing your attitude from purchasing it based on looks to actually using it will have a positive impact on your wallet and your results.

4. The only person that can change you, is you.

A great trainer (me), an amazing nutritionist and even hypnotherapists are potentially great resources or influences. However, they can only influence change, they can’t create it. Don’t get confused by the two. Unless you’re prepared to have a good hard look in the mirror and do what it takes, nothing will change.

5. Don’t compare yourself to others.

We get sucked into fads that might work for someone else but that doesn’t mean they’re going to work for you. This is your journey so focus on you and don’t let other people distract you, dishearten you or derail you.

6. Face your fears, pick up the weights.

If you’re scared of resistance training but want to change your body, you’ll never get to where you want to/ Cardio, cardio and more cardio will only take you so far.

7. Is FOMO holding you back?

Must have Friday night drinks with the girls. Must have P.E nation leggings (I actually love these). Must have amazing cronut at new, trendy café. Learn to say no. Short term pain for long term gain.

At the end of the day, it’s up to you to make change to see change. If you put in the hard work, make better choices (including perhaps a few sacrifices) and stop looking for that quick fix, the results will follow.



Sam Wood

Sam Wood is Australia’s favourite personal trainer. Gym owner, founder of Gecko Sports, creator of 28 by Sam Wood and proud family man. Beyond his business success, Sam is also a regular media contributor with frequent online, radio and television appearances. Sam combines 17 years industry experience, an unwavering passion to make a difference and his charismatic personality to deliver refreshingly honest and relatable messages to tens of thousands of people every day. As the pioneer of children’s fitness, owner of Australia’s biggest personal training gym and creator of 28 by Sam Wood there is no question that Sam is one of Australia’s leading fitness experts.