Who
  • News
  • Entertainment
  • Style
  • Health
  • Beauty
  • Sexiest People
  • The Travel List
  • Podcasts
  • Video
Who
  • News
  • Entertainment
  • Style
  • Health
  • Beauty
  • Sexiest People
  • The Travel List
  • Podcasts
  • Video
Subscribe
Louis Tomlinson Calls James Corden Out
Watch 0:36

Louis Tomlinson Calls James Corden Out

{headline}

{headline}

Sam Frost in the pictures every Home and Away fan will want to see

Sam Frost in the pictures every Home and Away fan will want to see

All the high-profile men Sam Frost has dated

All the high-profile men Sam Frost has dated

Sam Frost looks unrecognisable in emotional throwback

Sam Frost looks unrecognisable in emotional throwback

A nutritionist shares the top food trends for 2021

A nutritionist shares the top food trends for 2021

{headline}

{headline}

Leah Itsines' day on a plate is simple but scrumptious

Leah Itsines' day on a plate is simple but scrumptious

Is this PROOF Sam Frost is back with Dave Bashford?

Is this PROOF Sam Frost is back with Dave Bashford?

EXCLUSIVE: Liv Phyland's day on a plate is foodie goals

EXCLUSIVE: Liv Phyland's day on a plate is foodie goals

{headline}

{headline}

Sam Frost's Bachelorette ex has a new girlfriend

Sam Frost's Bachelorette ex has a new girlfriend

Sam Frost shares her heartbreak with fans

Sam Frost shares her heartbreak with fans

You won’t believe who the highest paid Bachelor star is on Instagram

You won’t believe who the highest paid Bachelor star is on Instagram

The subtle sign Sam Frost and Dave Bashford are back together

The subtle sign Sam Frost and Dave Bashford are back together

Sam Frost and Sarah Roberts' tight friendship

Sam Frost and Sarah Roberts' tight friendship

Sam Frost shares rare Bachelor throwback

Sam Frost shares rare Bachelor throwback

EXCLUSIVE: Sam Frost's personal heartache laid bare

EXCLUSIVE: Sam Frost's personal heartache laid bare

  1. Home
  2. Health

Sam Frost's exact diet and exercise routine

"I really love a big burger with everything on it … and fries." - by Rebecca Sullivan
  • 03 Sep 2020

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

{title} Play

{title}

{duration}
Princess Beatrice speaks from her London home in support of children's hospice Play

Princess Beatrice speaks from her London home in support of children's hospice

1:12
Meet the Newest Ambassador for Benefit Cosmetics Play

Meet the Newest Ambassador for Benefit Cosmetics

0:34
Celebrities keeping active in 2019 Play

Celebrities keeping active in 2019

0:45
Kim kardashian tries Pooch Play

Kim kardashian tries Pooch

0:14
These Dresses Have Shocked the Fashion Community... For Good Reason! Play

These Dresses Have Shocked the Fashion Community... For Good Reason!

0:34
Jonathan Van Ness reads J.K. Rowling's Sorting Hat Play

Jonathan Van Ness reads J.K. Rowling's Sorting Hat

1:26
Fans correct Angie Kent's mask etiquette in hospital Play

Fans correct Angie Kent's mask etiquette in hospital

0:35
Deborah Hutton on finding balance Play

Deborah Hutton on finding balance

1:14
Ross Clarke Jones injures himsellf during survivor challenge Play

Ross Clarke Jones injures himsellf during survivor challenge

0:21

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."

Subscribe to Who & receive a bonus gift from Young Living!-

Subscribe Now
Subscribe to Who & receive a bonus gift from Young Living!

Subscribe to Who & receive a bonus gift from Young Living!-

Subscribe Now
Subscribe to Who & receive a bonus gift from Young Living!

Recommended to you

Louis Tomlinson Calls James Corden Out
Watch 0:36

Louis Tomlinson Calls James Corden Out

{headline}

{headline}

Sam Frost in the pictures every Home and Away fan will want to see

Sam Frost in the pictures every Home and Away fan will want to see

All the high-profile men Sam Frost has dated

All the high-profile men Sam Frost has dated

Sam Frost looks unrecognisable in emotional throwback

Sam Frost looks unrecognisable in emotional throwback

A nutritionist shares the top food trends for 2021

A nutritionist shares the top food trends for 2021

{headline}

{headline}

Leah Itsines' day on a plate is simple but scrumptious

Leah Itsines' day on a plate is simple but scrumptious

Is this PROOF Sam Frost is back with Dave Bashford?

Is this PROOF Sam Frost is back with Dave Bashford?

EXCLUSIVE: Liv Phyland's day on a plate is foodie goals

EXCLUSIVE: Liv Phyland's day on a plate is foodie goals

{headline}

{headline}

Sam Frost's Bachelorette ex has a new girlfriend

Sam Frost's Bachelorette ex has a new girlfriend

Sam Frost shares her heartbreak with fans

Sam Frost shares her heartbreak with fans

You won’t believe who the highest paid Bachelor star is on Instagram

You won’t believe who the highest paid Bachelor star is on Instagram

The subtle sign Sam Frost and Dave Bashford are back together

The subtle sign Sam Frost and Dave Bashford are back together

Sam Frost and Sarah Roberts' tight friendship

Sam Frost and Sarah Roberts' tight friendship

Sam Frost shares rare Bachelor throwback

Sam Frost shares rare Bachelor throwback

EXCLUSIVE: Sam Frost's personal heartache laid bare

EXCLUSIVE: Sam Frost's personal heartache laid bare

Who
  • About Us
  • Subscribe Today
  • Contact Us
  • Privacy Policy
  • Terms
Who Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Privacy Policy
  • Terms

Brands

  • Beauty Crew
  • Home Beautiful
  • marie claire
  • Bounty Parents

Our Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Girlfriend
  • That’s Life
  • All Recipes
  • Practical Parenting
  • 7plus
  • 7News
  • Health Engine
  • Starts at 60
  • The West Australian
  • Perth Now
  • Airtasker
  • Society One
© 2021 Are Media PTY LTD
Get more from Who

Magazine Subscription Offer

Subscribe to Who & receive a bonus gift from Young Living!-

Shop This Offer
Subscribe to Who & receive a bonus gift from Young Living!