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Home and Away

EXCLUSIVE: Home and Away hunk Luke Van Os shares his health and fitness secrets

''I'm not going to lie, it took some time to adjust.''

By TV Week team
Since joining Home and Away earlier this year, Luke Van Os has earned himself a growing fan base for his impressive acting chops.
But he's also become known for his amazing body! And being the cousin of Thor star Chris Hemsworth, Luke has picked up some sage fitness advice through the years.
We sat down with the Summer Bay star who spilled all on his love of sweet treats, sweating it out and snowboarding.
Being the cousin of Thor star Chris Hemsworth, Luke has picked up some sage fitness advice. (Image: Supplied)
How do you stay motivated to exercise?
It's definitely tough to stay motivated, especially when life gets busy – and Netflix is screaming your name – but you need to just do it.
There's no secret strategy, you just have to drag your feet and get through it. Even on those days when I can't be bothered, I push myself to go, because I know that when I finish, I'll feel so much better than if I gave into the couch peer-pressuring me.
With such a busy schedule, how do you stay on top of eating well?
I'm not going to lie, it took some time to adjust. However, I have a bit of a routine now. The key for me is to plan and be prepared: I cook all my meals at home on Sundays and Wednesdays and pack a cooler bag to take to work each day.
Saturdays are my "cheat day", where I can eat whatever I like.
"I cook all my meals at home on Sundays and Wednesdays and pack a cooler bag to take to work each day." (Image: Instagram)
What are your favourite healthy breakfasts, lunches and dinners?
I don't have much of an appetite in the mornings, so for breakfast I have smoothies, which I find easier to get down. I normally eat about five to six meals a day, so lunch and dinner are kind of a blur.
Now, I'm loving honey soy baked salmon with rice and asparagus. Also, lamb chunks with garlic, salt, pepper and rosemary, mash potato and green beans… Now I'm hungry!
What's one treat you can't walk past?
I'm lactose-intolerant, but I love chocolate and custard-filled pastries. It's tough having my favourites as my Kryptonite, but I don't know one lactose-intolerant person who doesn't break the rules.
What do you like to do to unwind?
Work out. I'm insane, I know, but it's true – an hour of alone time with headphones on, breaking a sweat, is my favourite time of day. Otherwise, I'm a proper geek who loves video games and anime.
Luke joined Home and Away in March. (Image: Seven)
Have you always been an outdoorsy person?
Absolutely! Growing up, my family was fortunate enough to have our own houseboat, where we spent a lot of our time. I learnt all kinds of watersports from a young age.
My parents were also very outdoorsy people. We spent the first two years of my life travelling the outback in a [Toyota] Hilux, so I guess you could say I was born into it.
There's just something peaceful about getting away from the big cities.
"Growing up, my family was fortunate enough to have our own houseboat, where we spent a lot of our time." (Image: Instagram)
What do you enjoy most about getting outside for a ski or snowboard?
The feeling I get whenever I'm doing it. Not thinking about anything else, just being 100 per cent present and focused on what I'm doing; the rush is incredible.
Don't get me wrong – I'm not that much of a daredevil, but being one mistake away from a serious injury is exhilarating. Again, I'm insane, I know.
What's your advice for people who want to get into adventure sports?
Pick something and research it – a lot! I started snowboarding only a few years ago. I took heaps of lessons, did a lot of research, and just threw myself into it.
But most importantly, don't be afraid to suck. Everyone starts somewhere – just have fun with it.

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