A toned and trim Sam Frost showed off her enviable bikini body on NSW’s South Coast on October 16, joining boyfriend Sasha Mielczarek for a day at the beach. But the bubbly 27-year-old hasn’t always been so body confident, revealing that some unhealthy habits she picked up in the Bachelor mansion back in 2014 saw her weight creep up.
‘In the house, we did absolutely nothing and we just sat around eating the whole time,’ she says. ‘I was eating chocolate every single day, and just heaps of bread.’
Sam has since shed an impressive 12kg. ‘I was really, really proud of myself… I worked so hard and it’s not easy,’ admits the blonde beauty.
The personal trainer credited for kickstarting her body transformation, Blake Worrall-Thompson, explains just what was involved. ‘We focused on high-impact and high-attack weight training in order to burn fat. Sam was training five days a week – three days of weights and two days of cardio,’ he explains.
‘We were doing some Tabata work and timed workouts with exercises such as jumping lunges, burpees, jackknife push-ups, squats and presses, and chin-ups,’ he says of their hardcore cardio sessions.
‘Big compound exercises that burn serious fat.’ Sam says her beau Sasha, 31, has also played a major role in helping her stay on track. ‘Sash and I are good actually because we’re both really quite healthy,’ she tells.
And since starting on 2Day FM’s breakfast radio show last November, Sam says she’s shaken up her diet habits to keep up with the early starts. ‘I eat a lot in the morning because I need the energy,’ she reveals. ‘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 maintains her hard-fought new shape with a mixture of spin classes, yoga and boxing, but says these days walking is her fave form of exercise. ‘I walk up to 7km a day!’ she boasts.
But while she’s loving her sexy new figure, you won’t find Sam taking on the latest fad diets to maintain it. ‘Clean eating and all these strange diets women go on… I just think, everything in moderation,’ she says. ‘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.’ Get it, girl!
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