Being in a bikini is literally part of Sam Frost’s job on Home And Away, with the stunning 31-year-old often required to rock her amazing body on the shores of Palm Beach while filming the popular Aussie soap.
WATCH: Sam Frost breaks down over her body image on The All New Full Monty
So staying fit and healthy all year round is a priority for Sam, who also says exercising and eating well plays a big role in keeping her mentally fit.
The former Bachelorette has been refreshingly open about her battles with mental health, particularly after the death of her stepfather.
But consuming a healthy (but balanced) diet and regularly working out can do wonders for our minds, so sticking to a routine despite her busy schedule is important to Sam.
Home And Away is filmed in Sydney, either on location in Palm Beach or in the Channel Seven studios, which often require a very early call time and late finishes.
But Sam told WHO this week she’s got a great strategy for fitting exercise into her busy schedule.
“I have this thing where I always wake up an hour before I need to leave home. So even if I need to leave home at 5am I’ll be up at 4am, just so I can have a coffee, hang out with my dogs, run them around the block,” she said.
“I try and start my day by waking up properly before I have to leave because if I leave and I’m rushed and in a panic I’m going to spend my whole day in a panic.”
And rather than having a strict exercise routine, she squeezes in a workout whenever she can.
“When I find gaps in my day I’ll go for a walk or go to the gym but every day is different for me. It’s always busy and chaotic but I love it. My schedule changes by the minute.
“My friends are used to me, being all over the place. They’re amazing and so kind – they understand that my timing is all over the place sometimes in the space of half an hour.”
As for what specific exercise she does to stay toned and lean, Sam says she does a mix of cardio and bodyweight exercises.
“I try to do 20 minutes of workout every day, but realistically I do them every second day,” she told WHO in 2018.
“I enjoy skipping, sit-ups, push-ups, Russian twists and squats.”
She also “does a class once or twice a week, if I can, which is either Spin class or boxing.”
Sam has faced criticism in the past over her lean frame, with some accusing her of having an eating disorder.
“I remember reading a post where someone said I need to eat a burger and that I have an eating disorder,” she says of one of the “hurtful” comments she receiving on Instagram.
“Anyone who knows me knows that I don’t have a problem with food or eating. I actually eat so much and I love burgers,” she laughs.
As for her day on a plate, she keeps it pretty light and healthy, sticking to whole foods and avoiding too much junk.
“I have a huge breakfast and a huge lunch. Then for dinner, I usually have a smaller portion because I don’t want to go to sleep with a full tummy,” she told Rescu.
“At work, I eat a lot in the morning because I need the energy. So in the mornings, I’ll have a banana and a scoop of nutella, then I’ll usually have a green smoothie after I finish work, because that has all the goodness in it.
“Then for lunch, I generally just have a tuna salad or salmon salad or something similar, with chickpeas and quinoa and roast pumpkin.
“But for dinners, I have a lot of salmons and veggies. Usually I have a very basic dinner; they’re the lightest meal I have.”
But don’t worry – she still indulges from time to time when she feels like it.
“I’m a chocolate thief. I avoid having chocolate in the house and I avoid touching it, because as soon as I have the tiniest bit, I’m a monster,” she says of her favourite sweet craving.
As for her ultimate cheat meal? A burger and fries.
“I really love a big burger with everything on it … and fries,” she said.
“To me, I love to be healthy and follow a healthy lifestyle, but I also don’t give myself a hard time when I do go out with my girlfriends and get a big meal. I just enjoy it.”
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