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Sam Frost's exact diet and exercise routine

"I really love a big burger with everything on it … and fries." - by Rebecca Sullivan
  • 24 Mar 2021

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.

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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.

Image: Instagram

Sam tries to eat healthily and keep up her exercise routine.

Image: Instagram

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.”

Image: Instagram

The star stunned fans with this bikini snap on Instagram.

Image: Instagram

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.”

Image: Instagram

Fitspo goals.

Image: Instagram

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.”

Image: Instagram

She does a 20-minute workout most days of the week.

Image: Instagram

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.

Image: Instagram

Sam has faced criticism over her body before.

Image: Instagram
Image: Instagram

Balance is key, Sam says.

Image: Instagram

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."

Image: Instagram

Rocking the hell out of this cute bikini, Sam.

Image: Instagram
Image: Instagram

Those squats are paying off!

Image: Instagram

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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