"I will have different workouts for different parts of the week, depending on which muscle group I'll be working. Quite typically it's six days a week, I'll be doing fasted cardio, so I get up in the morning, I will have a coffee, and then I will do some cardio for half an hour, and then I'll have breakfast and then I will either go to the gym, or go to work depending.
"The important thing for me with going to the gym is that I'm not too neurologically taxed by the end of that session, because I still have a full day to work. And that is one day in six- seven months of six day weeks. And so it's all very, very important that the work is done to achieve an aesthetic look, which is right for the character, and to be able to perform and survive stunts at the same time. So those are the most important things for my training, and each day, and it has to make sure not to tire me out too much. It's a very, very fine line and my trainer Dave Rienzi is excellent at gauging that.
“Right now I'm on a four day split, but it's more of a six day week rather than a seven day week. I will start with legs. And then I'll go onto chest, triceps, and calves; day after that will be back, and then it'll be shoulders and biceps after that, then a day off, then back to legs. And that's when the cycle starts.”
“Nutrition is all about getting the right balance of macros. We've gotta make sure I get my proteins, fats and carbohydrates in, depending on what I'm trying to achieve. Again, all these things change enormously: if I'm cutting weight before a show starts so I can make sure I'm looking right for the show, then my carbs will be considerably lower. But as soon as the show does start, there's that much more pressure on me. So I've got to make sure the carbs are up again. But then when we get to a shirtless scene, the carbs drop down again, that's why those periods tend to be the most difficult. And so it's constantly varying. All depends on what Dave Rienzi sets for me."
"Hydration is a huge priority. It's incredibly important for my training to keep myself on top of it all. If you're not hydrated, everything starts to slowly shut down, other parts your body will be working less efficiently than they should be. And the reason why I like this so much is that when I am working crazy long hours on set and physically exhausted, getting up at 2.30 in the morning, going to the gym and then two hours and hair and makeup and then a 14 hour day after that.
“I had to learn my lines, and I have no time apart from sitting in the chair in the morning at 3-3.30, whatever it may be and I noticed when I was drinking rosemary water that I did become immediately sharper and lines were sticking in my head very, very easily. I was able to restructure scenes. I was able to actually go to set with genuinely formed ideas not just some sort of half asleep fog. The hydration is vitally important. I try to drink as much water as possible: not so much that you end up losing all the minerals in your system as well. You want to keep that fine balance.”
"Keeping healthy while you’re traveling is all about time management. It’s about making sure your mind is in the right place. It's very easy to beat yourself up for not training, but there's also a time where it's nice to let go of the discipline a little bit and just go: Okay, I need time for my brain to recover, rather than be under a strict regime at all times. And mental health is the key and traveling is just important.
“As soon as I step out my front door I'm working. The only real private space I get is genuine private spaces i.e. my house. And so traveling especially, you're either stuck on a cylinder with a whole bunch of people who are staring at you or you're stuck in a large building. Yeah, and so it's about making sure you're in that that good mental space to approach whatever task you need to address. Probably not the right space for goblet squats. I mean you can, but it would draw some more attention.”
"Walks are really nice if you don't have the energy for a morning run it's a really great way to start the day or just morning cardio. Nice to get out, out and about is good. Even if the weather is a bit grim. But walking, if you don't have the energy, it does create a wonderful rhythm which allows the brain to fall into a cycle. And for me walking is probably my premier way of problem solving.
“To be honest, I don't really have a grooming routine. It's sleep, drink lots of water, be as healthy as you can. If you are constantly stressed about a routine or I've got to do this or I've got to do that, then it's going to have a mental toll. I, I try to keep it as balanced as possible. And so yes, I'll be living my life healthily but I also want to enjoy it and live well."
"Whenever rest is available, I'll take it. There's been plenty of time in my trailers I've got back to the trailer for maybe a 10 minute break and fallen into the deepest of dead sleeps where I thought I'd woken up four hours later, and my chief of staff is like 'no you've been asleep for two minutes. Get back to work.'
“I'll be sitting on the sofa, watching TV, I'll be relaxing. Making sure I'm hydrating, making sure I get all the right calories in. And just making sure the brain is at peace. Because it all starts with the mind. It's the most powerful tool we have and can also be the most destructive to ourselves. And so it's about making sure that that's right. And then everything else can follow suit.”