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The Fitness Zone

The Man Behind Bachelorette Sam Frost's Health and Fitness Transformation
September 24, 2015

Bachelorette Sam Frost is now back on our screens and it’s all about second chances and life changes. The question we were desperate to ask; how did she bounce back into shape after her heartbreak?

Australian Institute of Fitness graduate and celebrity Personal Trainer, Blake Worrall-Thompson was lucky enough to be a part of Bachelorette Sam Frost’s health and fitness kick. And yes, we agree it’s blissfully awkward that Sam worked with a PT whose name is also Blake! 

Personal Trainer Blake Worrall-Thompson shares the five strategies he applied when tasked with improving Sam’s fitness!

1. Embrace the fact that you might not love the gym

PT Blake tells us Sam isn’t a gym-junkie and thrived off having a Personal Trainer to push her.

“Her goal was to get her body back to what it was before she went on the The Bachelorette, and potentially even get it better. She made it clear that she wasn’t much of a fitness freak but was eager to get back into it after putting a fair bit of weight on during the show. She did well to bounce back the way she did!”

2. Excessive cardio is NOT the answer

Blake's girls-only ‘6 Weeks to Sexy’ program involves five fitness sessions a week, with two being cardio, and three being body weight training. Favouring strength based training over hours slogging it on the treadmill ensures his girls can get leaner and stronger in a six-week time-frame.

Want to know exactly what kind of workouts Blake had Sam doing? Blake’s famous ‘500 Workout’ is an exemplary HIIT workout! 

  • 10 medicine ball slams
  • 10 jumping lunges (each leg)
  • 10 window wipers
  • 10 squat jumps
  • 10 burpees and either a
  • 300m run or a 250m row

Repeat that 10 times as fast as possible.

3. Surround yourself with the right people and lifestyle

Like many of his clients, Blake says Sam didn’t even realise how much weight had crept on until she started training again.

“I think it was such a shock to her when she realised how much weight she had put on during the show. Moving from Melbourne to Bondi made her feel the pinch a little bit as the majority of people living in Bondi are so fit, healthy and lean. She wanted to be a part of that.”

4. Consistency and education are key

Blake is big on educating the girls he trains, which became an important part of Sam’s lifestyle overhaul. 

“When I first met Sam, she had lost a lot of fitness. As a Personal Trainer, we know it’s not realistic to change clients overnight, so it was a case of gradually improving her fitness levels with consistent training,” Blake says. 

“She had plenty of time to build her fitness up and get her pre ‘The Bachelor’ body back, so it has been a case of training her to understand her body a bit better and how it responds.”

5. Exercise is no good without a clean diet 

The diet Sam consumed during the filming of The Bachelor is enough to make this Personal Trainer cringe. “Sam had to clean up her diet big time! To drop the body fat and get herself primed for The Bachelorette, Sam had to start making much better choices, which is easy enough to do in Bondi. She is a lot more educated around food now and how it affects her body composition which made it easy for her to lose all the weight she gained on the show.”

Based on last night’s episode, it’s safe to say Sam’s lifestyle changes have paid off. The combination of strength and cardiovascular training Blake’s uses have clearly worked and this years Bachelorette is looking fitter than ever!

We asked Blake if he knew who the winner of The Bachelorette will be, and even threw in a wild guess that is was secretly him. His response; priceless.

“I dare say the name ‘Blake’ will forever bring her goosebumps, so rest assured, it’s not me!"

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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