Fitness Archives - The Paleo Network

11 sneaky ways to get more exercise fitness anti gym crossfit Paleo Network-min

11 Sneaky Ways to Get More Movement Into Your Day

Let’s be honest, we don’t all love exercise. For some of us, the idea of going out for a run, or an early morning boot camp is enough to make us break out into a cold sweat.

But the fact is, movement is good. There’s a huge myth that exercise has to be long, intensive cardio for it to be worthwhile. But that’s just not true. Often it can do more harm than good exercising in this way – not to mention the increased risk of injury. If you don’t enjoy the exercise you’re doing, is it really going to benefit you as much as working out in a way you love? The stress from long intensive cardio, particularly if you hate it, could do you serious harm. Especially if you’re regularly forfeiting an hour of sleep most nights to fit it in.

If you love running on a treadmill in the gym – good on you – but for those of us who don’t, how about getting your fitness in another way? A way you might actually love?

Here are some alternative ways to get some exercise in – without stepping foot in a gym:

Dance

There aren’t many things more fun than dancing – whether you’re out with friends, taking a dance class, or just dancing in the privacy of your living room.

Yoga

Yoga is so easy to start, whether following online at home or joining a class. Wherever you live, there’s bound to be one nearby.

Walking

Seriously, it doesn’t get any easier than this! Whether it’s walking for a purpose or just to explore your local area.

Playing video games

Seriously! Of course, I mean an active video game, like Wii Fit or Just Dance.

Playing with the kids

Pretend you’re the same age – it’ll keep you young, and they’ll love it!

Martial arts

Have you ever tried karate or judo? A lot of fun – and a valuable skill too.

Garden

Maybe this is the year to sort your garden out, with a proper veggie patch and some light landscaping? I love dual-purpose exercise like this – the treadmill doesn’t reward you with home-grown veg, does it?

Clean

Not the most fun, I admit, but cleaning your house is a great workout – and has the side benefit of making everything sparkly and shiny.

Volunteer

Wherever you live, you can guarantee there will be some volunteer schemes nearby. Maybe it’s looking after the local park or beach, or helping at an animal shelter – give it a try!

Get a dog

Well, you should probably have more reasons than just the exercise benefit – but what better way to move than with your canine best friend?

Dust your bike down

Cycling is such a low-impact, fun way to get out. Put a basket on the front and who needs the car next time you go grocery shopping?

Why Non-Gym Exercise Might Be the Best Kind

Not everyone thrives on structured workouts or time spent in a gym. For many, the idea of squeezing into workout clothes and heading to a class or bootcamp can be a huge turnoff. That’s where sneaky, everyday movement really shines. It’s not just effective — it’s actually enjoyable.

Incorporating fun ways to exercise into your daily life helps make movement feel like second nature. Whether it’s dancing in the lounge room, playing tag with the kids, or working up a sweat in the garden, you’re still reaping the physical and mental benefits of staying active.

This style of movement also supports the Paleo philosophy — living in a way that aligns more closely with how our ancestors lived. They weren’t doing spin classes at 6am — they were walking, carrying things, climbing, squatting, playing and moving in all kinds of natural ways throughout the day.

Movement doesn’t have to be long, intense, or punishing to be effective. What matters most is consistency and enjoyment. When you move in a way that makes you feel good, you’re far more likely to stick with it long term.

So next time you’re dreading the idea of “working out,” think about how you can simply move more. Your body doesn’t care if it’s a treadmill or a game of backyard cricket — it just wants to move.

Break Movement Into Micro Workouts

You don’t need a full hour carved out of your day to benefit from exercise. In fact, breaking activity into small chunks — known as micro workouts — can be incredibly effective. A few sets of bodyweight squats while the kettle boils, lunges while brushing your teeth, or a one-minute plank before you jump in the shower can all add up. These quick bursts are particularly useful for building strength, balance and flexibility without needing to change clothes or leave the house.

If you work from home, set a timer to remind you to stand and stretch or do a few jumping jacks every 30 to 60 minutes. Not only does this help maintain circulation and posture, but it also boosts productivity and focus. Movement doesn’t have to be scheduled — it just needs to happen.

Use the Environment Around You

Nature is the original gym, and it’s completely free. Use a park bench for step-ups, tree branches for pull-ups (if you’re able), or a rock or log for weighted squats. Uneven terrain like hills, sand, or forest trails naturally challenges your balance and engages more muscles than flat, indoor surfaces. If you’ve got a beach, national park, or hiking trail nearby, make the most of it.

Even the stairs in your home or office can become a training tool — walking or jogging up and down them a few times a day quickly adds intensity to your daily routine. Look for everyday obstacles and turn them into opportunities to move.

Social Movement Matters Too

Exercise is more enjoyable — and easier to stick to — when it’s social. Think about how you can involve your partner, kids, or friends. Regular walks with a friend are great for accountability and conversation. Family bike rides, weekend hikes, or even a backyard game of footy can strengthen your relationships as well as your muscles.

For those who struggle with motivation, finding a movement buddy can be the secret weapon. It’s harder to bail on a morning walk when someone is waiting for you. Group dog walks, community yoga in the park, or a neighbourhood walking group can all help turn movement into a shared ritual.

Incorporate Play and Curiosity

Play isn’t just for kids — in fact, adults benefit enormously from playful, exploratory movement. Activities like hula hooping, skipping, balancing on rails, or trying to climb trees may sound silly at first, but they reconnect you with movement for the joy of it. And when exercise feels like fun instead of a chore, it becomes something you look forward to.

Consider trying something totally new that challenges your body and mind. That might be bouldering, paddleboarding, slacklining, or even circus arts. It doesn’t have to be competitive or intense — the goal is to move with curiosity and without judgement.

Build Functional Strength in Everyday Tasks

Functional movement is all about mimicking the types of actions you need in everyday life — bending, reaching, lifting, pushing, and pulling. Many of these movements already exist in your routine — you just need to be intentional with them. For example, when you pick something up off the floor, turn it into a proper squat or deadlift. When you're carrying groceries, engage your core and treat it like farmer's carries.

Housework, gardening, DIY projects and even lifting a toddler are all opportunities to move with awareness and improve your functional strength. Approach these everyday activities like a workout and you’ll soon notice the difference in how your body feels.

Track Progress Without Obsessing

While non-gym movement is wonderfully free and flexible, it can be motivating to track your progress in simple ways. This could be a checklist of daily activities (e.g. walked 8,000+ steps, did 10 squats while cooking, danced for 10 minutes), a whiteboard of weekly goals, or using a basic pedometer or smartwatch. Keep it light and pressure-free — the aim is to stay consistent, not perfect.

Celebrating small wins is key. Maybe you walked every day this week, or played footy with your kids twice — acknowledge it! Movement should be something you feel proud of, not punished by.

Make Movement Part of Your Paleo Life

If you're already committed to eating in a way that supports your body naturally, it makes sense to apply the same logic to how you move. The goal isn’t to punish your body with endless reps and sprints — it’s to nourish it with intentional, joyful, and sustainable movement. Just like with food, the best exercise is the one that feels good and suits your lifestyle.

From a gentle walk on the beach at sunrise to dancing in your kitchen while dinner cooks, movement can be woven throughout your day in ways that energise, uplift and support long-term health. It doesn’t need to involve gym memberships, Lycra, or strict regimens — just a willingness to move a little more, in whatever way feels right for you.

19 worst types people gym workout crossfit Paleo Network-min

The 19 Worst Gym Personalities (And How Not to Be One)

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Personally, I hate going to the gym. I’d much rather actually be outside in nature, in the fresh air, than stuck in a sterile gym, that could be anywhere in the world.

Part of the reason I hate the gym is because of the other gym goers. Some of them are just so annoying. Well, I hate to stereotype, but I bet you’ve encountered one or two of these on your gym visits:

1) The contortionist yogi

There’s always one taking over the mat area with their incredible feats of flexibility defying the laws of gravity

2) The resident

They’re always there. Always! Everyone knows them – and surely, they must actually live there?

3) The hoarder

That weight you want to use? Yep, he’s hanging onto it, he might need it later. You can’t have it.

4) The sweat monster

We all sweat, but the sweat monster takes it to a whole new level. And never has a towel. Good luck getting on the machines you want after him

5) The model

Always wearing something different from lululemon with matching trainers and nail varnish

6) The always-skips-leg-day

You know the one, he’s always working on those muscles up top

7) The texter

Always on their phone. Always. Presumably to keep their facebook friends updated about their workout.

8) Mr oh so hairy

And why is it the hairiest always wear the briefest of outfits?

9) The selfie queen

You’re sure you saw her load a few extra weights on, take a photo, then walk off

10) Mr. doesn’t want to be here

But he has to be. So he reads a book on the machines and barely breaks into a sweat.

11) The water fountain junkie

He’s always there. Always.

12) The expert

Whatever you’re doing, you’re doing it wrong – and rest assured they’ll let you know about it.

13) Miss competitive

Just because you’re on the next treadmill does not mean we’re racing.

14) The grunter

He’s a warrior and don’t you know it

15) Mr. farts when he squats

Admit it, you laughed when you heard him

16) Miss Perfectly made up

You’ve seen them, perfectly applied makeup and just-out-of-the-saloon-hair. And what’s more bizarre is not a hair out of place, or smudge to be seen after a workout.

17) The ten minute man

He’s just arrived before he’s off again. The ultimate in power workouts

18) The cardio bunny

Exclusively treadmill with a bit of (fast) bike and cross trainer to mix it up a bit

19) Free trial Kyle

Never more than 7 days in any one gym – one the free trial is over, he’s off to a new trial at a new gym

YOUR Quick 20-Minute Paleo Dinner Ideas

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I recently asked the followers of the Paleo Network's Facebook page for their favourite quick paleo dinner meals and got some great replies (and only one “McDonalds” comment!) – here are 70 of them…

Steak & beef ideas

This was by far the most popular meat people use for a quick dinner, here are some of the responses:

Reheated beef stew that I make sure I have frozen
Steak and salad
Steak, eggs and broccoli.
Steak and salad
Steak and steamed veggies
Steak with a side order of steak
Sautéd kale & cherry tomatoes w garlic, onion & olive oil, sweet potato rosti & BBQ grilled steak – quick, easy & yummy
Steak and sweet potato
Grass fed beef broiled topped with egg. Sweet potato coins, Raw red onion slices on top of fresh spinach, grated carrots, sliced avocado with fresh lemon juice and thinly sliced elephant garlic. Yummy!
Bbq steak sliced placed on a large salad topped with a soft boiled egg and crumbled blue vein. Yummo!
Steak with Morton Bay bugs, Sweet Potato Mash and steamed beetroot and zucchini…..exactly what I'm having tonight!!
Steak or pork chop, pan fried with cumin seeds … then cabbage, kale spring onions and broccolini all sauteed in the pan juices…. super quick and absolutely delicious!
Steak on the BBQ on salad. That's what we are about to have.
Bison burgers with caramelized onions and grilled zucchini slices.
Steak and broccoli

Fish & Seafood

Another popular choice:

Salmon cooked on the sandwich press and steamed veg
Shrimp
Coconut salmon and green salad!
Tuna and salad
Steamed shrimp with broccoli/cauliflower!
Salmon with lemon, parsley and garlic, spinach and kale
Salmon and salad, bacon & eggs, ham & salad
Oven Grilled salmon or any other fish and greens or salad to go with it.
Baked Salmon vegies and dip
Half an avocado with fresh prawns
Grilled salmon with green veg
Salmon steak on a bed of English spinach with avocado and mango and drizzled with fresh lime….nom nom nom!!!!

Lamb Dinner

Lamb chops are so quick to cook, I thought a few more people would have suggested this:

Lamb chops, cauliflower rice and sweet potato mash
Lamb chops and sweet potato mash
Lamb tagine
Lamb chunks braised in onion garlic and ginger cooked with prunes
Sliced cold lamb roast with salt and fruit/veggie juice.

Chicken & Turkey

Lots of great ideas here too:

Chicken broccoli and kumara gets boring but fast and effective haha
Baked chicken with kumara all in one tray
Grilled chicken breast and sweet potato mash with steamed veggies.
Paleo turkey nuggets pan fried in coconut oil. Yum!
Baked chicken thighs with green beans & shallots sautéed in coconut oil.
Chicken breast meatballs with herbs, sundried tomatoes, onion, garlic and Parmesan served with walnut salad. Or poached chicken breast and steamed veggies.
Ground turkey, kale, Brussels Sprouts, bone broth fried over mashed parsnip
Chicken (scrambled eggs with onion, spinach, bacon)
Chicken Red curry on a bed of grated zucchini
Salad & coconut chicken
Salad and chicken Sandwich using lettuce instead of bread! Mmmm
Chicken thigh marinated in my garden herbs and a big salad
Spiced grilled chicken tenderloins on a mango, avocado, lettuce, tomato salad. With orange balsamic dressing… yummo…
Chicken breast, grape tomatoes and shallots. Cook in oil of choice in a pan and any spices you like on top of stove. Easy peasy.

Eggs

I use eggs a lot when I need to prepare something to eat in a hurry, as do you by the looks of it:

Eggs and almond butter
Bacon and eggs
spinach and mushrooms sautéed in ghee with soft boiled eggs= Heaven. It's the perfect meal.
Eggs and shrimp for my daughter, eggs and salami for my son… lol. Add chicken broth to it and stir, microwave if you are in a rush. Cook over a pan if you have more time. Quick and easy. You can also add in frozen/non-frozen veggies, herbs, etc. Apple slices, Clementine, other fruit on the side.
Squashed avocado with boiled eggs and steamed carrot and broccoli- all together it's DA BOMB
Eggs and anything or everything.
Eggs and sautéed sweet potatoes!
Omelette!!
Omelette filled with veggies, or meat and a big salad.
Onion, sweet potato, mushrooms, turkey bacon, all fried up with two whole and two egg whites cracked on top

And the rest

A few paleo versions of non-paleo favourites cropped up to:

Taco salad.
Paleo fajitas.
A salad with whatever meat I have cooked in the fridge.
Jamaican curry
Soup, salad, raw veggie tray, stir fry…
Cabbage and bacon
Fajitas and a great salad.
Meat & veg. Who knew?
A frittata loaded with veg, a chicken stir fry or Thai curry, grilled chicken and salad, or chicken thigh fillets marinated in coconut milk, ginger and chilli then grilled and served with steamed Chinese greens. So many quick, delicious, and stupidly easy meals to make!!
Paleo chilli con carne
Paleo bratwurst & sauerkraut
Leftover spaghetti squash with 3 over easy eggs…salt and pepper of course.
I make a stir fry….ANYTHING!! use eggs, meat, veggies, coconut aminos and spices…. The great thing about paleo….you can make dinner quickly and it is ALWAYS great!!! I keep my veggies cleaned…ready to cook or make salad. Always have a meat ready to cook…whether it is beef, chicken, fish or deer meat.
Whatever animal is unlucky and slow enough to be near my chompers

Why Quick Paleo Dinners Work So Well

One of the best things about eating Paleo is how fast real food can be. With no processed sauces, grains, or complicated prep, a nutrient-packed dinner can hit the plate in 20 minutes — sometimes even less. Whether it's steak and sweet potato, a chicken stir-fry, or a veggie-packed omelette, Paleo makes it easy to whip up meals that are both satisfying and simple.

In Australia, access to fresh meat and seasonal produce makes quick Paleo cooking even easier. With a bit of prep — like keeping your veggies chopped and your proteins ready to go — there’s no reason to rely on takeaway or processed food.

If you’re just starting out or short on time, don’t overthink it. Pair a protein with veg, add healthy fats like avocado or olive oil, and season generously. Done.

Got a go-to fast Paleo dinner that’s not listed above? Share it in the comments — let’s keep the inspiration (and the dinners) coming!

So over to you. Please share your answer in the comments below: “You've got 20 minutes to put dinner together – what's your favourite quick paleo meal to make?”

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What Exactly Is CrossFit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

Gluten Free Athletes

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I was very interested to read that the top Tennis Player Novak Djokovic has a gluten-free diet – and credits it with making significant improvements to his performance. Given that gluten intolerance can manifest as aches, fatigue, joint and muscle pain, it makes a lot of sense for athletes in particular to avoid gluten. Especially as it is not possible to have a gluten deficiency – why wouldn't you cut it out of your diet?

It turns out several of the Olympians from the London 2012 Olympics did so on a Gluten-Free diet. Initially I assumed this was due to a Coeliac diagnosis, but it appears to be becoming common knowledge that ditching the gluten can improve performance and stamina. I wonder if at the 2016 Rio Olympics we'll see even more Athletes going Gluten free – and perhaps taking it one step further and adopting a Paleo Diet?

US Swimmer Dana Vollmer went gluten (and egg) free due to an intolerance, but apparently found it made a significant difference to her performance. She went on to win Gold (twice!) at the Olympics – I wonder how much of her win can be attributed to her diet?

Pole Vaulter Jenn Suhr went gluten-free just last year after being diagnosed with Celiac disease – and also won a gold medal…

Canadian Swimmer Nare Brannen went gluten-free on the advice of his coach last year – and has had minimal injuries, he believes, as a result.

Why Gluten-Free Eating May Give Athletes the Edge

The growing list of professional athletes who attribute their performance gains to cutting gluten is no coincidence. While elite sports require intense physical training and mental resilience, diet is increasingly being recognised as the third pillar of peak performance. For many, removing gluten — a protein found in wheat, barley, and rye — has become a strategic decision, not just a medical one.

For athletes without diagnosed coeliac disease, the benefits of going gluten-free can still be significant. Gluten can cause inflammation, digestive discomfort, foggy thinking, joint pain, and fatigue in sensitive individuals. For someone pushing their body to the limit daily, even a slight reduction in inflammation and energy dips can translate into faster recovery times and better results.

Understanding Gluten Sensitivity in Sport

It’s important to note that gluten intolerance exists on a spectrum. While coeliac disease is an autoimmune condition requiring strict avoidance of gluten, many people fall into the category of non-coeliac gluten sensitivity (NCGS). This group doesn’t test positive for coeliac disease, yet experiences symptoms such as bloating, brain fog, headaches, skin irritation, or joint discomfort after consuming gluten.

For athletes, these symptoms are more than minor annoyances — they can be performance saboteurs. A foggy brain during a race or inflamed joints during training can derail weeks of preparation. It’s not surprising that more athletes are trialling gluten elimination to see if it gives them an edge.

Beyond Gluten-Free: Why Paleo Might Be the Next Step

While gluten-free eating is a big step forward for many, it’s often just the beginning. The Paleo Diet goes several steps further by removing not just gluten-containing grains, but also legumes, refined sugar, dairy, and processed oils. This dietary pattern focuses on meat, fish, eggs, vegetables, fruits, nuts, and seeds — all nutrient-dense, anti-inflammatory foods that support recovery and energy production.

For athletes, this shift can mean improved digestion, better gut health, more consistent energy levels, and even enhanced mental clarity. Paleo is about more than just cutting out gluten — it’s about fuelling the body with food it recognises and can easily convert into fuel, repair, and strength.

What the Research Says

While clinical research is still catching up to anecdotal experience, some studies support the gluten-free approach for athletes. A study published in the *Journal of the International Society of Sports Nutrition* (2015) found that even in non-coeliac endurance athletes, going gluten-free for just seven days resulted in a reduction in gastrointestinal symptoms and perceived fatigue during performance.

Though larger-scale, long-term studies are still needed, the personal stories from elite athletes suggest the benefits are very real. And for any athlete serious about marginal gains, that’s enough to warrant a trial period of dietary change.

Signs Gluten Might Be Affecting Your Performance

If you're an active person wondering whether gluten is affecting your physical output, here are a few signs to consider:

Frequent fatigue or low energy despite adequate sleep and nutrition
Bloating or digestive upset that seems unrelated to food quantity or timing
Brain fog or difficulty concentrating during or after training
Recurring joint or muscle pain not linked to overtraining
Unexplained inflammation or slower recovery times

If any of these sound familiar, you might benefit from experimenting with a gluten-free or Paleo approach for a few weeks to observe any changes.

Fuel Sources on a Gluten-Free Paleo Diet

One of the concerns athletes often have is whether removing gluten will affect their ability to get enough carbohydrates for fuel. While it's true that many traditional carbs like pasta and bread are off the table, there are plenty of gluten-free, Paleo-friendly options that provide sustained energy:

Sweet potatoes and yams
Pumpkin and butternut squash
Bananas and dates for quick-release energy
Berries and seasonal fruit for antioxidants
Cauliflower rice and zucchini noodles as satisfying grain replacements

By pairing these with high-quality protein and healthy fats, athletes can achieve stable blood sugar levels and long-lasting energy — without the crashes that come with refined grains and sugary snacks.

Preparing for the Transition

Making the shift to a gluten-free or Paleo diet isn’t something to do in the middle of competition season. It takes planning, trial and error, and time for the body to adapt. Athletes considering the switch should aim to start during an off-season or training block where the stakes are lower, allowing for adjustment without performance pressure.

It’s also worth working with a qualified nutritionist who understands athletic performance and can help with meal planning to ensure macro and micronutrient needs are fully met.

Are We Moving Towards a Gluten-Free Athletic Future?

Given the growing list of high-profile athletes embracing gluten-free (and often Paleo-style) eating, it’s clear the tide is turning. What started as a necessity for those with diagnosed coeliac disease is now seen as a smart performance strategy. And as awareness spreads about the connection between food and physical function, it’s likely that even more athletes — from weekend warriors to Olympians — will experiment with dietary changes in the quest for marginal gains.

In elite sports, success is often won in the details. If removing gluten results in even a slight improvement in recovery, mental clarity, or injury prevention, that alone can be enough to make the difference between good and gold.

If you're an athlete, amateur or otherwise, I'd be very interested to hear what differences you noticed going gluten-free. Do you think there's going to be a big increase in gluten-free (or better still Paleo) athletes by the time of the 2016 Rio Olympics? I'd love to hear your comments, below!

The first Australian Paleo Weekend Event Conference Retreat Primal Sydney Australia Seminar Expo-min

The 1st Australian Paleo Weekend!

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Note: This is an old post – the next weekend has not yet been finalised, but please sign up to my newsletter if you are interested in the next event!

I'm very excited to announce the first Paleo Weekend in the Southern Hemisphere will be held on 12th & 13th May, 2012 on the beautiful Cockatoo Island, in Sydney Harbour.

Whether you’ve been living a Paleo lifestyle for a while, have been interested but are yet to dip your toes in – or are looking for a way to finally improve your health and fitness – this is the weekend for you!

I’ve got together some of the leading experts from this side of the World (including Jamie Scott, Dr Anastasia Boulais, Julianne Taylor and Dr Ron Ehrlich), to talk about all aspects of health, nutrition & fitness and to demonstrate and teach techniques to participants. The Paleo Weekend will be held on 12^{th &} 13^th of May 2012, on Cockatoo Island in Sydney Harbour – an absolutely fantastic venue! The weekend will be fully catered with an amazing Paleo menu. There is also the exclusive option for a limited number of attendees to sleep on the island overnight, in pre-erected luxury tents (it doesn’t get much more Primal than that!).

Attendees will: –

· Learn about Paleo nutrition and health

· Have the opportunity to quiz the experts,

· Learn through a demonstration session how to cook quick and healthy Paleo meals,

· Learn how to get on the fast track to peak sporting performance, by opening the door to their mind

· Learn barefoot running techniques

· Enjoy an early morning yoga session on the harbour shore to kick start the day

· Enjoy a social Paleo feast on the Saturday night with like-minded new friends

· Have the unique opportunity to sleep on the island

· Enjoy fantastic Paleo meals prepared for them

· Enjoy a life changing Paleo Weekend in a unique venue like no other!

Sessions Include: –

Cookery Demonstration; learn how to cook quick and easy Paleo meals at home

Barefoot running technique

Early morning Yoga overlooking the harbour

Fitness techniques – learn how to improve your technique and fitness – details to be announced

Paleo Nutrition lectures – on a variety of topics to be announced soon

Paleo Health lectures – on a variety of topics to be announced soon

Learn how to achieve improved health results & how to get on the fast track to peak sporting performance, by opening the door to your mind

Ticket prices are currently on sale at an early bird discounted rate until 31st March.

Numbers are strictly limited due to the island licensing – so book yours today to avoid missing out!

The Unexpected Trick That Boosted My Training

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Since I started considering the mental aspect to Training, I've found I can achieve more reps, better reps, faster reps and lift heavier weights. It still amazes me how much of the hard work is down to my mind and not my body.

I thought I was doing everything well in my Training Sessions; I had the right mental attitude, the right pre and post workout Paleo nutrition and was focusing on good form in everything I did. Well, almost everything…

I've been talking about the mental aspects of training at great length with a friend, who recently came along to an interval training session with me. After the session he commented that he'd noticed in the rest between activities, my posture completely changed. I would put my hands on my knees and look towards the ground. I hadn't realised I adopted this position until it was pointed out, but after noticed that it was my default rest position after a high intensity set. I also noticed when forced to pause a run by traffic lights, I’d also drop my shoulders and look to the ground.

I've been noticing a lot of other people in the gym adopt their own version of negative posture during their sessions too – sometimes even sitting down or lying in a heap on the floor! It seems I wasn't alone.

“Slumped” positions like this enable the muscles to relax, which feels like a good idea, especially during a hard tabata session. However, it’s logical that putting the body in this position signals that you are tired and resting. When the rest ends a few seconds later, this is not an easy position to come back strong from. In this position, lung capacity is significantly smaller, making it harder to intake as much oxygen as the body requires – making the rest period even less effective – and the following activities that much harder.

Since this revelation, it has been so easy to change my posture in the rest between high intensity activities. As soon as I have finished my reps I stand up straight and tall looking straight ahead, never down. I've found this posture makes me feels strong, focused and ready to get onto the next exercise. It’s actually hard to think negative thoughts about being worn out and not able to lift any more when I adopt this posture.

Why Your Resting Posture Matters More Than You Think

After adjusting my posture between sets, I began noticing more than just physical improvements. My overall focus sharpened. Standing tall with shoulders back and eyes forward, I found myself re-entering each round of activity with better concentration and drive. This subtle shift didn’t just make workouts feel more productive – it actually was, in measurable ways.

Rest periods are often seen as passive, but in the Paleo mindset, every moment counts. Those seconds between sets are prime time for recovery and recalibration. When you slump, your lungs compress, oxygen uptake drops, and blood circulation slows. Upright posture, in contrast, promotes oxygen flow, energy circulation, and confidence. From a primal perspective, slouching suggests submission or fatigue – signals we unconsciously respond to. Standing tall tells your brain and body you’re ready for action.

The Science Behind the Power Pose

Research in the field of embodied cognition supports the idea that our physical posture can directly influence mental states. Amy Cuddy’s studies on “power posing” found that upright, open postures increase testosterone and decrease cortisol – the hormone linked to stress. In practical terms? You feel more in control and less fatigued. Exactly what you want during a tough training circuit.

By adopting an alert, powerful stance between sets, you’re telling your body, “We’ve got this.” Even when the reps get brutal or your muscles scream, this position encourages resilience. You’re primed to push again, rather than slump into defeat.

How I Rewired My Habits – One Set at a Time

Initially, it took conscious effort to stay upright between rounds. I’d start to fall back into old habits – hands on knees, eyes down – especially during longer workouts or those tough last few minutes. But I caught myself. I made posture a priority. Over a few weeks, it became automatic.

Now, when I finish a round, I immediately stand tall. I pull my shoulders back, plant my feet shoulder-width apart, and lift my gaze to eye level or higher. It’s amazing how much faster my heart rate drops. My breath becomes deeper and more effective. Mentally, I stay in the zone.

Training Tips to Reinforce Positive Posture

Visual Cue: Stick a small marker at eye level on the wall where you usually train. Look at it during rest breaks to encourage upright head position.
Breathwork: Focus on deep, diaphragmatic breathing through the nose. Keep the chest open to allow maximum lung expansion.
Timer Mindset: Treat rest intervals like preparation periods, not relaxation. Think: “Ready mode” rather than “collapse mode.”
Mirror Feedback: If training at home or in a gym with mirrors, use them to check in with your posture between sets. Self-awareness is key.
Mental Cue: Choose a trigger phrase like “reset strong” or “stand ready” to say to yourself after each round. This can anchor your mindset and posture together.

It’s Not Just About the Gym

What’s been most surprising is how this posture shift has carried over into other parts of life. I’ve caught myself correcting my stance when working at my desk or waiting at the bus stop. It’s led to less back stiffness, better digestion, and a clearer mind overall. It's not just a gym hack – it's a lifestyle improvement rooted in the Paleo principle of conscious movement.

And in a culture where we’re constantly hunched over screens and slouching into sofas, regaining that strong, upright alignment might be one of the simplest, most effective health upgrades available – no equipment needed.

The Paleo Way to Train Smarter, Not Just Harder

If Paleo is about aligning with our evolutionary blueprint, then posture absolutely fits in. Our ancestors didn’t hunch over after a sprint – they remained alert, breathing deep, scanning the horizon. There’s wisdom in that. So next time you train, think like a hunter-gatherer: poised, aware, and powerful – even in rest.

I’d love to hear what changes you’ve made in your own training that had unexpected results. Have you discovered any mindset tricks or posture hacks that made a big difference in your performance? Share them below!

How is your posture between sets? Have you found changing how you stand – or think – has improved your performance?

7 Habits of Highly Healthy People

17 Comments

Since I've taken such a keen interest in my health over the last couple of years, and particularly since I've adopted a Paleo lifestyle I've come to be surrounded by more and more healthy people. It doesn't take long to realise that these people have a lot in common. I've been trying to understand exactly what they do differently, so that I can try to adopt these habits myself.

1. View food as nutrition and fuel.

Healthy people see food purely as a means of providing their bodies with the fuel and nutrients they need – not for pleasure and enjoyment. They are never obsessed with where their next meal is coming from and with constant thoughts of their favourite type of junk food.

2. Prioritise healthy lifestyle above all other distractions

Healthy people have their health as their number one priority. This makes it easy for them to decline social invitations that they know will mean poor nutrition, poor sleep and a hard training session the next day. They constantly keep their focus on their health, instead of being easily tempted by distractions that go against these aims.

3. Consistently get adequate sleep & get up early

I’m realising more and more how crucial sleep is to leading a healthy lifestyle. Healthy people almost always seem to have a routine of getting up early and going to bed early (because they know they can’t burn the candle at both ends). Going to bed earlier means being more organised with evening meals and of course, not staying out all night on social events. Consistently having proper rest allows the body to recover and recharge ready for the next day. Sleep also seems to have crucial roles in how the body stores fat as well as willpower and concentration.

4. Surround themselves with healthy people.

Healthy people tend to have healthy friends. Having a circle of healthy friends means meals out and social events will be based around healthy food and activities. A group of friends with a similar outlook will also serve to inspire and motivate.

5. Seamlessly integrate fitness into their daily routines

Fit people don’t have to rearrange their day and cancel arrangements to squeeze some exercise into their day. They have established routines that centre around fitness. For example, getting up early every morning to get some training in before work or walking to work. They will routinely take the stairs instead of the lift – and perhaps even work at a standing desk!

6. Results not excuses

Successful, healthy people don’t make excuses. It might be raining, they might be tired, they might have an important meeting, or a friend visiting. It makes no difference. They will still eat well and exercise. They won’t allow these factors to impact their life. The motivation to stay fit and healthy is far more significant to them than the temptation to give into any excuses.

7. Healthy self image

Crucially, healthy people seem to visualise themselves as just that, fit and healthy. Those who are not yet there, may instead visualise themselves as unfit, unhealthy and overweight – all negative connotations that can only hinder their efforts.

Do you agree with my observations? Have you noticed any other traits healthy people seem to have in common?

How to Cultivate Healthy Habits That Actually Stick

Adopting these seven habits isn’t about being perfect — it’s about creating a lifestyle where good health becomes your default. For many people transitioning into a Paleo lifestyle, it starts with the food. But over time, you realise that true health is about so much more than just what’s on your plate.

If you’re trying to become one of those “highly healthy” people yourself, here are a few practical steps to help make those habits sustainable:

Start With One Habit at a Time

It’s tempting to overhaul everything all at once — but real change tends to happen when you focus on one habit, master it, then move on to the next. For example, begin by fixing your sleep. Once you’re consistently getting enough rest, you’ll have more energy for morning workouts, meal prep, and mental focus.

Build Systems, Not Willpower

Highly healthy people don’t rely on motivation every single day — they build routines and systems that make healthy choices automatic. That might mean prepping all your meals on a Sunday, keeping workout gear by the door, or going to bed at the same time each night without exception. Systems reduce decision fatigue and help make consistency effortless.

Design Your Environment for Success

If you want to eat well, make sure your pantry and fridge are stocked with nutrient-dense foods — and nothing else. Want to walk more? Make sure your shoes are comfy and your schedule allows for movement. The more your environment supports your goals, the less friction you’ll encounter.

Focus on Progress, Not Perfection

Healthy people aren’t perfect — they just recover quickly when they slip. One bad meal doesn’t turn into a week off track. One skipped workout doesn’t become a lost month. Consistency is what matters, and the sooner you get back into your rhythm, the better your long-term results.

Connect With Like-Minded People

Finding others on a similar path — whether through a local Paleo group, a CrossFit gym, or even online — can make a huge difference. Community offers support, accountability, and shared inspiration. And as the old saying goes, you become the average of the five people you spend the most time with.

Becoming One of the “Highly Healthy” Is Within Reach

You don’t have to be born with superhuman discipline to create a fit, vibrant, and healthy life. You just need the right habits — built gradually, with intention and patience.

Whether you’re brand new to Paleo or have been living this way for years, what matters is your consistency and mindset. The habits listed above are not just for elite athletes or wellness influencers — they’re achievable for everyday people who are ready to take ownership of their health.

So, which of the seven habits are you already doing? Which one are you going to tackle next? Let me know in the comments — and share your own personal strategies or healthy routines that help you thrive.

Let’s build better health together, one habit at a time.

Ido Portal Movement Culture event conference classes australia sydney

Ido Portal – Paleo Fitness

With MovNat coming to Australia in March – and founder Erwan Le Corre teaching at PrimalCon in April – it really is the year of natural movement. Get ready for Ido Portal!

I’ve recently found out about Ido Portal. His YouTube videos show the most incredible movement, strength and balance. You can’t watch these videos and not be completely in awe – he makes the movements look so effortless. My handstand push-up ambition just doesn’t quite cut the mustard anymore!

As all the Paleo & related experts do eventually, Ido Portal is coming to Australia! He’s taking a two day workshop on the 25^th & 26^th February, at Elements of Movement, CrossFit Sydney.

Better get practicing…

Who Is Ido Portal?

Ido Portal is a name that comes up time and time again when talking about movement, mobility, and bodyweight strength. A former Capoeira practitioner from Israel, Ido has developed a completely unique movement philosophy that brings together strength training, gymnastics, martial arts, dance, and play. His methods are unconventional, yet captivating. Watching him move is like watching a wild animal – fluid, controlled, powerful. It’s no wonder so many in the Paleo and natural movement worlds are drawn to his teachings.

Unlike traditional gym-based workouts focused solely on isolated muscle groups, Ido Portal encourages movement for the sake of movement. He talks about being a “mover”, rather than a lifter, runner, or yogi. His core message is simple but profound: humans were born to move – in many different ways, through all planes of motion, across a variety of environments.

The Link Between Paleo and Movement

Many people associate Paleo with food – and rightly so. But what we eat is just one part of a much bigger ancestral picture. The Paleo lifestyle also includes sleep, sunlight, connection, and of course – natural movement. Our hunter-gatherer ancestors didn’t train in gyms or sit at desks all day. They squatted, climbed, crawled, jumped, hung, and moved across rugged terrain. Their movement was purposeful, varied, and frequent.

This is why movements like MovNat, Parkour, and now Ido Portal’s Movement Culture resonate so deeply with the Paleo community. They represent a return to the way our bodies were designed to move. Whether you’re navigating a rocky trail barefoot or attempting a one-arm hang, you’re reconnecting with primal movement patterns that modern life has all but erased.

Why Ido Portal's Approach Is Different

Ido Portal’s workshops are nothing like a CrossFit WOD or a typical yoga class. He breaks down movement into its most fundamental elements. You'll practice spinal waves, wrist mobility drills, animal walks, hand balancing, acrobatics, and partner games that challenge your awareness and control.

What makes Ido Portal’s philosophy so compelling – especially for those of us in the Paleo community – is that it embraces both strength and softness. It’s not about hitting PBs in the gym or achieving a ‘perfect’ handstand. It’s about exploring your body’s capacity for movement, developing resilience, and rediscovering physicality in a holistic way.

Ido Portal and the Paleo Fitness Movement in Australia

Australia has long been at the forefront of the Paleo movement, with a vibrant community of primal eaters, barefoot runners, and natural movement advocates. With Ido Portal's workshops now making their way to Australia, it’s clear we’re part of a global shift in how we understand fitness and wellbeing.

In fact, the timing couldn’t be better. With MovNat expanding their Australian offerings and events like PrimalCon showcasing more natural movement each year, Ido Portal’s arrival adds serious weight to the growing Paleo fitness scene down under. Whether you live in Sydney, Melbourne, Brisbane, or somewhere in between, there’s never been a better time to explore this way of moving.

Training for Movement – Not Just Muscles

One of the biggest takeaways from Ido Portal’s teachings is that movement is a skill. Like learning a language or playing a musical instrument, it takes consistent practice, curiosity, and humility. You’ll be challenged mentally and physically – and that’s the point.

Rather than repetitive sets and reps, Ido's students learn patterns. They explore locomotion flows, hand balancing drills, and coordination exercises. These develop not just strength, but control, agility, rhythm, and spatial awareness. It's like play – but with purpose.

For those already eating Paleo and interested in improving health beyond diet, this approach adds depth to your lifestyle. Your body starts to feel more capable, more aligned, and more adaptable to the demands of everyday life – whether that’s chasing after your kids, hiking in the bush, or simply getting up off the floor with ease.

How to Get Started With Ido Portal Inspired Movement

If attending a full workshop feels intimidating (or is out of your reach geographically), there are plenty of ways to incorporate Ido-inspired movement into your daily life.

Start with basic mobility drills: wrist rolls, spinal waves, hip circles – movements you probably haven’t done since childhood.
Practice hanging: from a bar, a tree branch, or even doorways. Build grip strength and decompress your shoulders.
Try animal movements: bear crawls, lizard walks, frog jumps – these build coordination, strength, and endurance.
Make use of floor time: sit on the ground more, experiment with rolling, squatting, and low gait movements.
Watch Ido’s YouTube channel for inspiration – but don’t compare. Use it to spark your curiosity, not self-judgement.

And remember, movement is not something to tick off your to-do list – it’s something to explore, enjoy, and refine every day. Start with 5–10 minutes and grow from there.

The Power of Play

Something else that sets Ido Portal apart is his emphasis on play. Many adults have forgotten how to play. But play is how we learn, how we connect, and how we heal. It doesn’t matter if you’re doing handstands in the park or crawling on the floor with your kids – playful movement helps rewire your brain, improve joint health, and reduce stress.

That playful spirit fits beautifully with the Paleo ethos. This lifestyle is about thriving, not just surviving. Movement should feel like joy, not a chore. It should reconnect you with your body and your environment, not isolate you to a treadmill or gym mat.

Ido Portal in Sydney – What to Expect From a Workshop

If you’re lucky enough to attend one of Ido Portal’s workshops in Australia, here’s what you might expect:

Two full days of movement training that will push you outside your comfort zone.
No fluff: Ido is known for being direct, no-nonsense, and laser-focused on teaching.
Community: a chance to connect with others who are curious about movement, Paleo, and personal growth.
Surprises: expect to be challenged physically and mentally – but in the best way.

Bring an open mind, lots of water, and a sense of humour. You'll be sore, inspired, and possibly a bit overwhelmed – but you'll also leave with a renewed appreciation for what your body can do.

Where to Learn More

If you're just getting started and want to dive deeper into Ido Portal’s world and how it intersects with Paleo fitness, check out the following:

Ido Portal on YouTube – for movement videos, lectures, and examples of his students’ transformations.
Ido Portal on Facebook – for event announcements and philosophy posts.
MovNat Australia – if you're interested in complementary natural movement training.
The Paleo Network – for events, resources, and more Paleo-friendly movement ideas in Australia and New Zealand.

Is Ido Portal Paleo?

While Ido doesn’t explicitly label himself Paleo, his philosophy overlaps with many of the movement principles our ancestors lived by. He advocates for nutrient-dense food, rest, sunlight, barefoot movement, and spending time in nature. He also recognises the dangers of modern sedentary life and offers a powerful antidote through his movement culture.

In that sense, he fits right in with the broader Paleo lifestyle. He may not push bone broth recipes or intermittent fasting, but he embodies the idea of human optimisation through reconnection – with our bodies, our environment, and each other.

Final Word: Get Moving

Whether you’re deep into your Paleo journey or just starting out, Ido Portal’s approach can offer new energy and insight. If you’ve ever felt limited by the typical gym routine, or if you’ve lost touch with how your body likes to move, his work could be a game-changer.

So next time you're barefoot in your backyard, try a squat, a hang, a crawl. See how it feels. Make it part of your day. And if you’re feeling brave – maybe even sign up for that workshop.

Because Paleo isn’t just about what’s on your plate – it’s also about what you do with your body. And the world is your gym.

Mental Toughness

4 Comments

I got to the gym a few times a week, where I do lots of strength work. This is a great complement to my Paleo diet and is making so many positive changes. I've been giving lots of thought lately to what goes through my mind in the middle of a really hard set. When I first started, I used to think

“This is so hard, I can’t do it, I want to stop”

And guess what, as soon as I allowed those thoughts to enter my head I did stop! This is clearly not a helpful thought to allow. I've noticed on the Biggest Loser that a few of the contestants have that defeatist “can’t do” attitude in training. When they think they can’t do it, it always seems to become a self fulfilling prophecy.

Once I realise how damaging this attitude was, I tried to distract myself from what I was actually doing, to not allow myself to think how heavy the kettlebell was and how much I wanted to stop the reps. Thinking about my plans for the weekend or planning my next holiday was a far better strategy than focusing on how hard the set was, but I still felt I could do better, especially in terms of technique. I don’t want to “just do” a set after all, I want to do it with good form.

I've been trying lots of different mind strategies myself, but the most enlightening thing has been speaking to the fit and strong people in my life and asking them exactly what they think about when the going gets tough. I’ve been really interested in the answers they've given me, and have been trying out a different mental attitude in each of my gym sessions lately. I don’t think it’s a coincidence that the strong, fit people have devised such good mental strategies.

Kevin suggested I repeat the mantra “this is easy” with every rep – which is the exact opposite to what I used to say! This immediately made a big difference.

My PT Karl tells me he focuses on how much he enjoys a difficult set. I'm not quite at this stage yet, but I will get there!

I asked an Iron Woman what she does in the middle of a 180km cycle, when it starts to feel really difficult. She looked at me in surprise and said she can’t let herself think it's getting difficult. She has no option but to continue cycling – or she won’t get home! She focuses on the cycling, her technique and on cycling home.

A PT friend said he feels the set doesn't get going until it starts to get difficult, perhaps not until rep seven. At this stage he tells himself this is where he’s making the difference in his muscles, so he focuses on making these reps as perfect form as possible. The harder it gets, the more he focuses on his form.

Trying to copy these strategies is helping significantly with my training. But I still want to understand the mind set of more fit, strong people. I’d love to hear your mind strategy – how do you get through a hard training session? What goes through your mind?