At Women's Health, we’re next-level fans of The Bachelor (meetings have been railroaded by post-episode debriefs…) so when there’s a chance to hang out with one of our faves from the show, we take it.
Sam Wood is definitely on that list. The Melbourne-based trainer behind the 28 by Sam Wood program is loved up with fiancée Snezana Markoski and stepdaughter Eve, and the couple is expecting a baby daughter later this year.
We caught up with Sam at the launch of the LG Twin Wash washing machine (which is epic by the way – major #adulting goals) to talk smoothies, pregnancy pilates and baby names.
Let’s start with food. What’s your top healthy-eating tip?
Eat real food. If you follow that rule, you’re going to be good. We’re all hung up on [the idea that] fats make us fat – good fats don’t make us fat. Processed crappy carbs and sugar are what make us fat.
What about breakfast – how can we get the most from it?
Think about palatable, easy, healthy, quick foods. Smoothies are great – they’re quite easy to digest and you get a lot of nutrients in without feeling too full. You can make it, put it in the car and away you go. If there’s some vegetable content in that smoothie or juice, it’s a really good way to balance you out and you tend to be more in control of your sugar intake. It just gives you more energy.
When it comes to workouts, what do you wish we all knew?
My two rules are variety and consistency. Mix it up, so with my program there’s a different workout every day and, when I train clients, we never do the same workout over and over again. It’s the old adage of ‘if nothing changes, nothing changes’. Have a training buddy, too – someone you’re accountable to, particularly during winter.
Which fitness move is over-rated?
I don’t know if anything’s over-rated as such, but compound movements are king. Isolation moves – like a bicep curl – can have their place but you want to get as much bang for your buck as you can, so the more muscles you’re working in every move the better. The more function or core activation, the better.
Your exercise soundtrack?
I listen to something heavier like rap when I do my weight training, and then I run to Daft Punk or Swedish House Mafia. I create a new playlist every three or four weeks, just to keep it fresh.
What’s your advice for pregnancy workouts?
Keep moving and be safe. We’ve got a pregnancy program coming out with 28 so Snez does a modified version of that. She does pilates – either our 28 pilates or she’ll go to a reformer studio – and she walks on the incline on the treadmill, or she rugs up and takes our dog Hendrix for a walk.
You’re one of Australia’s favourite Bachie couples. What’s your tip for finding love?
Just have an open mind. I think the old me would’ve been sceptical about finding someone to spend the rest of your life with on a TV show. And then I met Snez and I just pinch myself. My dad and closest friends say to me ‘How much has your life changed?’ We laugh about it, just in disbelief that it turned out so incredibly.
Let’s talk baby names – can you reveal your shortlist?
All I can say is we have a name and we are in total agreement on it. If I told you Snez would kill me! We wanted to make sure Eve liked it as well. Nothing’s set in stone. I’m sure if our little girl’s born and it doesn’t seem right, then perhaps we’ll go back to the drawing board, but it is a name we both love.
Finally, what's the best advice you’ve been given as a dad-to-be?
My friends all say it’s just the best thing that’ll ever happen to me and to enjoy it. I know that’s pretty simplistic but that’s just my attitude – I’m not scared about being a dad, it’s all excitement. I love kids and I’ve always wanted to be a dad. I’m kind of glad I haven’t become one until now because it wasn’t the right time and definitely wasn’t the right person. Yeah I can’t wait; it’s just excitement.