Daily Life


Primal principles

Getting fit is not all that hard, two Bondi personal trainers tell Karen Hardy.

A few weeks into the new year and you're still looking for a way to embark on your resolution of getting fit and healthy? Perhaps you're thinking of joining a gym, maybe you're thinking of eliminating sugar, or giving up alcohol, or walking every day.

The good news is a healthy lifestyle is not rocket science, according to Scott Gooding and Luke Hines, the two Bondi personal trainers who won the hearts of the Australian public on My Kitchen Rules last year, super keen to promote their message that a healthy lifestyle is easily achievable.

''It's not tricky or complicated or convoluted,'' says Gooding. ''It's about eating healthy food and moving your body, it's that simple.''

They subscribe to the principles of the ''paleolithic lifestyle'', believing we should eat and move the way our hunter-gatherer ancestors did millions of years ago.

While it's easy to dismiss ''paleo'' as the trend of the moment, its basic philosophy makes sense. Aim for a diet rich in a variety of sources of animal protein, good fats, nuts, seeds and fresh fruit and vegetables and move in a ''primal'' way.

''We should move our bodies like our ancestors did … pulling, pushing, lifting, dragging, twisting, running and jumping. These are primal movements, functional and effective,'' says Gooding.


It's a message they want to take to the world. Both are personal trainers in Sydney's eastern suburbs and their partnership was forged over a mutual passion for living well.

''We've seen the results first hand, not only in ourselves but in our clients.

''Simple adjustments to the way we move our bodies and the way we eat can translate into dramatic results.''

They decided to go on My Kitchen Rules, which Gooding admits he had not seen before they auditioned, hopeful it would present an opportunity to share their message of health and wellness with Australia.

It worked a treat. Host Pete Evans continues to work out with them. Hollywood A-lister Angelina Jolie called on them when she was in Australia. They've just filmed the pilot for their own television show and their book, Clean Living: a three-week healthy lifestyle plan to help you change your life, is selling well. There's a cookbook due out in February.

''We don't offer gimmicks, cheats or expensive quick fixes - just science-based training that gets results, combined with nutritionally sound eating advice,'' it says in the introduction to the book.

''Our program caters for everyone - from beginners to advanced - because we want to prove that everyone can look and feel great, no matter what their fitness level.''

So where to start anew?

''Nutrition plays such a big role in your health that it's always best to start there,'' says Gooding.

''Take a look at what you're eating, tune into your body. Your body is very robust but it's also very sensitive; it will tell you if you're eating something that's not right.''

The book outlines a three-week program of meals and an exercise plan.

''It's widely accepted that it takes us around 21 days to change a habit, so we've designed the plans to be the perfect three-week overhaul - exactly what you need to kick-start you into a new way of life.''

And what better way to start the new year.

The routine


We are big fans of bounding. There's no beating around the bush, it's hard yakka - gruelling but effective. You'll be very sore after a workout, but you know that that means it's hitting the right spot.


Stand with your feet shoulder-width apart, with your arms out in front at shoulder height. Sink your hips and bend your knees as you bring your arms alongside you, or even slightly behind you, and drop your weight down into your heels. Your aim is to bound forwards as far as you can, so you need to "load up" the target muscles by stretching them initially.

Driving your arms forward, take off with both feet. Your toes should be the last part of your foot to leave the floor. To gain maximum distance you will need maximum height.

Land on both feet and pause before bounding again, rather than performing the reps in rapid succession. Each rep relies on explosive energy and demands 100 per cent exertion. Control is paramount - never compromise form.


Harder: incorporate stairs or steps into the exercise to increase the intensity. Choose a height that you can manage, but which challenges you without compromising form.


Breakfast: Amaranth and chia porridge

Lunch: Chilli lamb and quinoa salad with roast beetroot, feta and toasted pine nuts

Dinner: Crispy skin ocean trout, pea puree, sweet potato discs, fennel and zucchini salad with lime aioli


Five minute warm-up, squats, mountain climbers, kneel to standing (2 minutes), frogs (1 minute), repeat.

Clean Living: a three-week healthy lifestyle plan to help you change your life, by Scott Gooding and Luke Hines. (Hachette, $29.99.)