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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.

5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

5 Paleo Tweaks to Speed Up Weight Loss

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For the vast majority of people, transitioning to the Paleo diet will often see dramatic improvements in their personal battle with weight loss. However, on some occasions, you may hit a plateau with your weight loss and find yourself struggling to reach your desired weight.

Before I go any further, I must stress that it vitally important not to worry about that number on the scales. If you’re looking and feeling your best, then ignore what the scales are telling you. Chances are, if you’re eating right and training well, you may well have added a little weight in the form of muscle mass.

If, however, you still have that last bit of body fat that you want to lose in order to look, feel, and perform at your optimum level; then you may wish to consider the following ‘tweaks’:

Watch your carb intake

Whilst it is a lot harder to take in excess carbohydrate on the Paleo diet, (largely due to the removal of grains and processed foods) it is still possible – and especially so if you’re not active. You may want to look at bringing your carb intake down to see how this helps you with your weight loss goals. Try cutting back on starchy vegetables like yams, hard squash, parsnips and beets, and replacing them with dark leafy greens like spinach, kale and broccoli. It may be worthwhile limiting your fruit intake as well to one portion per day. If you do eat fruit, berries are a very good choice. Otherwise, snack on hardboiled eggs, jerky, nuts and coconut to see you through between meals.

It’s important to tailor your carbohydrate intake to your activity level. If you’re relatively sedentary, then roughly 50g of carbs per day from vegetables is more than adequate. If you’re training more (and especially if you partake in high intensity exercise like Crossfit), you’ll be looking at probably double that. Time your carb intake as well – straight after a heavy workout to replace glycogen stores, and in the evening to increase melatonin and ensure a healthy sleep.

Try Intermittent Fasting

Proven to break through even the most stubborn weight loss plateau, I can’t recommend Intermittent Fasting enough for fat loss and general appetite control. Try exercising when fasted, so your body turns straight to the fat stores for energy.

Move more

Sometimes, conventional wisdom does get it right. If you’re not seeing the fat loss results you’re after, it could be a case of not exercising enough. Just make sure it’s the right kind of exercise and you’re not slipping into chronic cardio territory. HIIT Training, sprints and Crossfit are excellent fat busters.

Sleep more

When you’re deprived of sleep, your body releases the stress hormone cortisol, which has been proven to increase fat storage. And, in case you needed any more reason to get a solid 8 hours sleep every night, the biggest spike in growth hormone occurs during sleep – which in turn, burns fat. Try sleeping more, and sleeping better too.

Stress less

As with sleep, if you’re stressed, your body will be releasing cortisol. Try meditating, exercising more, or increasing your sunlight exposure to help you manage your stress levels.

These are just a few ideas to help you break through your fat loss plateau. Do you have any other tips for fellow readers?

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 Health Messages To YOURSELF Ten Years Ago paleo network-min

What Would You Tell Yourself About Health 10 Years Ago?

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I recently asked the fans of my Facebook Page The Paleo Network this question: “If you could go back and tell yourself a key health message ten years ago – what would it be?” What would your answer be?

There were hundreds of answers covering all sorts of aspects of physical & emotional health, here are some of them.

Quit grains

And sugar. This was (unsurprisingly) a very common theme. Here are some of the messages:

No grains
Grain brain
Give up wheat
Kick the sugar
Don't eat sugar.
Cut sugar n carbs
Stop eating grains
Put down the sugar!
Don't. Eat. Grains.
Go grain & sugar free
Don't eat lots of bread!
Don't eat so much sugar!
Give up wheat and sugar.
Eat less sugar and grains
Don't eat grains or sugar!
Stop eating bread and pasta
Fat is not the enemy…sugar is!
Don't eat candy or chocolate bars!
Cut the bread bro and lay off the booze.
Ditch the GRAINS, forget the SUGAAAAR!!!
Fat doesn't make you fat. Sugar is the enemy.
Reduce your carb intake, don't eat bread anymore!!!
Avoid grains and sugar, they make you feel like crap.
Give up sugar and grains. You honestly won't miss it!
put down the loaf of bread and spinage dip!… I have a long list…
Once a sweet tooth, always a sweet tooth! Cut out sugar from the diet!
Stop all grain not just gluten don't look for substitutes there really enough to eat….

Easy on the vices

Alcohol and smoking also featured…

Don't smoke
Don't drink beer
Drink less alcohol
Ease up on alcohol
Avoid alcohol better
Don't start smoking again
Don't smoke or hang out with those who do!!!!
Cut the grains and sugar and it will be easier to quit smoking.
Stop drinking alcohol it's poison. So is wheat dairy and sugar. Paleo paleo paleo

Fat?

I thought more people would have commented about body weight and body image…

Stop Eating!
Don't get fat!
You're not fat. Eat something
Being fat is not genetic and you're not big boned.

Ditch the soda

Soda and fizzy drinks were also prominent in your messages to your younger self

No soda. No diet soda.
Stop drinking pop and fast food
Drink water not coke or coke zero
To never touch diet drinks or diet anything and drink lots of water!

Fitness

Fitness was one of the most popular themes, with these messages being added:

MOVE
Stretch
Do yoga
Exercise!
Weightlifting
Don't overtrain
Stay strong fit and fast.
Don't quit weekend sport
Start CrossFit. Eat Paleo!
Don't ever quit sport/exercise!!
Don't stop exercising because of pregnancy
Put down the sugar and lift weights…. heavy weights
And start yoga young to keep u strong and flexible !!!
Keep moving…don't stop the exercise…even for a week!
Paleo and CrossFit….if only I had discovered this years ago!!
Don't wait till you gain weight to start exercising. Biggest mistake I made!!!
Go to the gym & get a trainer/training partner. I'd be so much further along in my physical development

And perhaps best of all, the random messages!

There are definitely some stories there…

Speak up
Sleep more.
Stay consistent
Don't marry him.
Pack it in. Idiot!
Bitcoins! Buy them!!!
Omg! Where do I begin?!!
Put the candy bar down fatty
You really are allergic to dairy
Stay away from the chocolate
Stay focused don't get complacent
27 is not too young to have babies
Don't get the flu shot and go Paleo
Your friends and children are amazing
Stay away from snotty nosed children!
Thank god u took the advice to lose 95 kg.
Stress less, not a food thing but a health thing
Don't ever stop, that's what I tell the youngsters.
Don't marry him! Hahaha. I would Def be healthier
Don't listen to your mother… and don't eat like her….
Take the time to feed your kids and yourself healthy!
Enjoy the small things! Work to live, not live to work!!
Stop making stupid excuses and get divorced now !!!
Nothing can be fixed until you sort out that zinc deficiency.
The habits I have will be the habits my kids will have. Eat clean!
NOTHING and I mean nothing, taste as good as healthy feels!!!!!
Don't take hormone contraceptive pills and quit that stressful job!
You are worth loving and you don't have to turn to food to feel loved.
Don't sweat it me, you are going to look better at 37 than you did at 27.
I would tell me to keep eating clean and switch degrees to sports science!
Don't shrug off the little things cause sometimes they mean there is a big thing.
My biggest downfall, closely followed by, avoid chocolate – it is not a meal!!!!!
Don't get lazy and give up. YOU'RE worth the EFFORT of cooking healthy food!!
Everything you've been taught about nutrition was false. The food pyramid is upside down.
Slow down, create more homemade meals (organic) than eating meals on the run (processed junk).
Exercise, laugh, set goals be flexible, action is the key to fruition, rest, relish silence, no sugar, grains, no dairy
Take a kids cooking class to master basic cooking skills – especially knife skills & don't be bloody lazy about eating properly!!!
Do not do the endometriosis treatment that your supposed specialised GP said was latest and greatest. It will ruin your health forever…
Don't have vital parts surgically removed unless you've been diagnosed with a deadly disease and the removal of said parts is the way to eliminate the disease.

So over to you… what message would you tell your ten-years-ago-self?

Time to get healthy paleo rock bottom over indulged Christmas lose weight-min

Is It Time to Get Healthy?

Post Christmas is a popular time to readdress your goals. Perhaps you got a bit carried away with the festivities and have realised you are carrying more weight than is healthy? Or perhaps you have a few health issues that you want to concentrate on, and resolve once and for all? Now is the perfect time to get healthy!

It starts with food

Diet is a great place to start. Instead of waiting until all if the festive food has been eaten (we've all done that!) why not just throw it away – or give it to someone who will appreciate it? Your health will thank you!

Once you've cleared out all the not-exactly-paleo food – it's time for the good food! Make a list, plan out your meals for the next week and go and get some good wholesome paleo foods.

I like to make up big batches of dishes like soups and curries. It's great to freeze them in small portions, making it super easy to get healthy meals, quickly.

What about lifestyle?

Lifestyle is a huge health factor! In fact, I'd argue that even with a perfect diet unless you have got the lifestyle factors right it's almost impossible to get healthy.

How's your sleep?

Have late nights and difficult mornings started to creep in? Are you getting enough sleep? This is a great time to work out how much sleep your body needs – and how you're going to get it.

Connection

Another huge factor – do you have enough time in your life for your friends and family? Do you have enough time to relax and just be? If not – what can you change to create more balance in your life?

Get healthy with fitness

This is another important factor. Do you lift heart things and get in the occasional sprint? Being fitter seems to go hand in hand with overall health and well being. You don't have to start big – try walking more.

Start the Year with Clear Intentions

The post-Christmas period is the perfect opportunity to realign your goals and prioritise your wellbeing. With the distractions of the holidays behind you, this is a valuable time to reflect, reset, and commit to nourishing habits that will carry you through the months ahead. Whether you're starting from scratch or getting back on track, taking the first step is often the hardest — but also the most empowering.

Write Down Your Why

Before diving into a new regime, take a few moments to write down your reasons for wanting to make a change. Is it to improve your energy levels? Lose weight for good? Manage stress? Reduce chronic pain? Increase confidence? Being clear about your ‘why' will keep you anchored when motivation inevitably fluctuates. Stick that reason somewhere visible — your fridge door, bathroom mirror, or inside your journal — and refer to it often.

Set Achievable Milestones

Rather than jumping straight into an extreme overhaul, aim for realistic changes that feel doable. For instance:

Commit to eating a home-cooked paleo meal five days this week
Switch your afternoon snack from processed food to fruit and nuts
Add one extra hour of sleep by adjusting your evening routine
Replace one coffee a day with water or herbal tea

These micro-goals can create big results when they become regular habits. Once you’re consistent with one change, build on it. Progress is far more sustainable this way.

Build a Supportive Environment

Your surroundings can either support or sabotage your health goals. Take a look at your kitchen, home, and digital environment. Do they make it easy to stay on track?

Remove tempting foods that don't align with your goals
Stock the fridge: Have chopped veggies, boiled eggs, and cooked proteins ready to go
Use digital tools: Set up calendar reminders for workouts, meal prep, or even just to stretch
Limit distractions: Unfollow social media accounts that make you feel pressured or guilty, and instead follow ones that inspire and educate you

Create a Morning Routine That Works for You

How you start your day sets the tone for the rest of it. Creating a morning routine can give you structure and intention. This doesn’t have to mean a 5am workout or an hour of meditation. It could be as simple as drinking a glass of water, stepping outside for a few deep breaths, or doing five minutes of gentle stretching. The key is consistency and creating rituals that serve you.

Focus on Gut Health and Digestion

Your digestive system is at the core of your health, both physically and mentally. If you've over-indulged on rich or sugary foods over the holidays, you may notice bloating, fatigue, or even mood swings. Now is the time to support your gut with nourishing, fibre-rich foods like:

Bone broth
Fermented vegetables (like sauerkraut and kimchi)
Leafy greens and cruciferous vegetables
Prebiotic foods like garlic, leeks, and onions

Avoiding inflammatory triggers such as gluten, seed oils, and processed sugar can also help reset your digestive health. Listen to your body and note how it responds when you remove certain foods and reintroduce others.

Hydration Is a Non-Negotiable

After a festive season filled with indulgence and possibly more alcohol than usual, many people find themselves dehydrated. This impacts everything from your metabolism and digestion to your skin and energy levels. Start the day with a big glass of water, and aim to drink regularly throughout the day. Herbal teas, coconut water, and water-rich foods like cucumber and watermelon can also help with hydration.

Movement Should Be Enjoyable

If the thought of going to a gym fills you with dread, don't do it! Find a way to move your body that actually brings you joy. This could be dancing to your favourite music in the lounge room, swimming at the beach, or hiking with a friend. The best type of exercise is the one you’ll actually stick to. Even ten minutes a day is a great place to start.

Reduce Stress Where You Can

Chronic stress is one of the biggest roadblocks to good health. It affects your sleep, weight, digestion, immune system, and even your ability to make decisions. While some stress is unavoidable, learning to manage it better is crucial. Some simple ideas include:

Daily walks in nature
Breathing exercises or short meditations
Journaling at the end of the day to clear your mind
Creating a wind-down ritual before bed

Even something as small as lighting a candle and sipping herbal tea can signal to your nervous system that it’s time to slow down.

Reflect, Don’t Punish

Lastly, it’s important to approach this new chapter with kindness. The goal isn’t to punish yourself for holiday indulgences or past choices, but to gently guide yourself back into alignment with the way you want to feel. Progress is not linear, and perfection is never the goal — consistency and compassion are. If you slip up, just begin again. No shame, no guilt, just a chance to learn what works better for you next time.

What Does Your Ideal Healthy Life Look Like?

Take a few minutes to visualise what your healthiest self would look like. How do you feel when you wake up? What’s your energy like throughout the day? What foods are you eating? What do your relationships and downtime look like? This mental image can help you stay on track when things get challenging. Whenever you feel lost or unmotivated, come back to that vision and remember what you're working towards.

You’ve Got This

This is your chance to create a version of your life that feels energising, sustainable, and true to who you are. You don’t need to be perfect — just committed to showing up for yourself, one small choice at a time.

I'd love to hear what your health focus is this season. Have you set any new intentions? What will your first steps be?

Why You Should Add High Intensity Interval Training (HIIT) To Your Workout

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What exactly is high intensity interval training?

High intensity interval training (HIIT) has become a bit of a buzz word in the Paleo community, but what is it? HIIT is a series of short high intensity workout intervals combined with short “recovery” intervals.

Instead of spending hours on the treadmill, a HIIT is far shorter, consisting of short bursts of very strenuous workout, broken up with recovery intervals. You might sprint for a minute as fast as possible, then recover for two minutes several times.

What are the benefits of HIIT?

1. You can burn far more fat in HIIT. After you complete a high intensity workout, your body burns more fat than if you were to run for 30 minutes at a steady pace.

2. You push your heart and make it stronger because you are making it go to a limit that it won’t go to if you remain doing low intensity workouts.

3. You will lose fat, not muscle.

4. You can do it anywhere. You don’t need a gym with lots of equipment. You can just go outside and run.

5. It’s challenging. This is something you need to set aside time to do. You cannot relax and watch a movie or read a book while you try to do a few sit-ups. This requires your focus and commitment which will result you feeling better and help you to obtain good results.

Of course, it is important to not over do it. When you engage in high intensity interval training it may be tempting to keep pushing yourself until you are working out for an hour or more and doing more intensity intervals than recovery intervals.

The conventional wisdom workouts, where people spend hours on a treadmill or cross trainer are “chronic cardio”, which is not the key to fitness that it might seem. Chronic cardio can result in muscular fatigue, oxidative stress and a stress generally on the body.

Crossfit incorporates HIIT in it’s WOD’s (workout of the day), this makes up just a small part of a class – and the actual activities making up the HIIT element are always varied.

How to Structure a HIIT Workout

If you're new to high intensity interval training, getting started can feel overwhelming. But HIIT doesn't need to be complicated. The key is to alternate between periods of near-maximum effort and periods of rest or low activity. For example, a beginner’s HIIT session might involve 30 seconds of jumping jacks, followed by 90 seconds of walking in place, repeated for 15 to 20 minutes. As your fitness improves, you can shorten your recovery time or increase the intensity of your work intervals.

The classic HIIT ratio is 2:1 — for instance, 40 seconds of high intensity followed by 20 seconds of recovery. However, this can be adjusted depending on your current fitness level and goals. Some people thrive on Tabata-style routines (20 seconds on, 10 seconds off), while others prefer longer sprints with equal recovery.

HIIT Workouts You Can Do Without Equipment

One of the major perks of HIIT is that it doesn’t require a gym membership or expensive equipment. Here are a few simple HIIT circuits you can do using just your bodyweight:

Workout 1: Full Body Burn
30 seconds squats, 30 seconds rest
30 seconds push-ups, 30 seconds rest
30 seconds burpees, 30 seconds rest
30 seconds mountain climbers, 30 seconds rest
Repeat for 3–4 rounds
Workout 2: Cardio Boost
45 seconds jumping jacks, 15 seconds rest
45 seconds high knees, 15 seconds rest
45 seconds butt kicks, 15 seconds rest
45 seconds skater jumps, 15 seconds rest
Repeat for 3–5 rounds

Always warm up for at least 5 minutes before beginning, and finish with a cool down and some stretching to support recovery and prevent injury.

Adapting HIIT to the Paleo Lifestyle

If you follow a Paleo lifestyle, you’ll appreciate how well HIIT aligns with our ancestral movement patterns. Our ancestors didn’t jog at a steady pace for hours on end — they sprinted to hunt, climbed, jumped and lifted. HIIT mimics this natural activity rhythm, making it one of the most congruent modern training styles with evolutionary fitness.

Pairing HIIT with a nutrient-dense, whole foods-based diet supports energy, performance, and recovery. Ensure you’re getting enough quality carbohydrates like sweet potatoes or fruit, especially on HIIT days, to support glycogen replenishment. Post-workout meals with protein and healthy fats are also crucial for muscle repair and hormone regulation.

HIIT for Busy Schedules

For many people, one of the biggest obstacles to consistent fitness is time. HIIT solves this problem by delivering excellent results in a fraction of the time. A typical HIIT session can be completed in 20 minutes or less, making it perfect for lunch breaks or mornings before work.

Even 10-minute HIIT sessions can be highly effective when done with proper intensity. Studies have shown that brief, intense workouts can boost metabolism, increase fat oxidation, and improve cardiovascular health. It’s not about duration — it’s about effort.

Precautions and Who Should Avoid HIIT

While HIIT is safe and effective for many people, it's not suitable for everyone. Those with heart conditions, injuries, or severe mobility issues should consult a health professional before starting. It’s also important to listen to your body and prioritise proper form over speed.

If you’re just starting out, begin with a lower-intensity version and slowly build up. Rest is just as important as the active intervals — skipping recovery can lead to overtraining and increased cortisol levels, undermining your progress. Balance your week with lower-intensity activities like walking, stretching, or yoga.

Combining HIIT With Other Forms of Exercise

HIIT doesn't need to be your only form of movement. It works well in combination with other types of training, especially strength training. Resistance workouts build lean muscle, while HIIT keeps your metabolism elevated and supports cardiovascular health. Together, they make for a balanced, powerful fitness routine.

Some people also enjoy combining HIIT with recreational activities like hiking, dancing, or martial arts to keep things fun and prevent burnout. Variety helps prevent plateaus and keeps you mentally engaged.

The Mental Benefits of HIIT

Besides the physical advantages, HIIT can also offer impressive mental benefits. The sense of accomplishment after completing a tough interval session can be a powerful mood booster. It’s a great way to relieve stress, boost self-confidence, and improve focus.

High intensity training also encourages discipline and mental resilience. Each session requires you to push past discomfort and stay focused — a skill that translates into other areas of life, from work to relationships to managing stress.

Tracking Progress and Staying Motivated

Tracking your performance can be a great way to stay motivated. Note your number of rounds, reps, or work/rest times and aim to improve over time. You can also use a heart rate monitor to ensure you're reaching a high enough intensity zone during your sessions.

If motivation tends to wane, try working out with a partner or joining a small class. Group environments add an element of accountability and make sessions more enjoyable. You might also find inspiration by setting goals, such as improving your 100m sprint time or mastering a new movement like box jumps or tuck jumps.

Final Thoughts

High intensity interval training is an incredibly effective, efficient, and Paleo-friendly way to improve your fitness, burn fat, and boost overall wellbeing. It doesn’t require fancy equipment, hours of your day, or a gym membership — just commitment, effort, and consistency. Whether you’re new to fitness or looking to shake up your routine, adding HIIT could be just the spark your body needs.

Ready to give it a go? Start simple, progress gradually, and let your own strength surprise you. You’ve got this!

Do you do HIIT? I’d love to hear how you workout, add your comment, below!

Learning from Olympic Athletes

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In the last three weeks I've been fortunate enough to meet and learn from two former Olympians. To become one of the best in the World – competing in the Olympics at a particular discipline, they clearly know a lot about what that takes. If I can learn just some of that and apply it to my own life, perhaps I can adapt their methods and enhance my own life? I also have a particular interest in their own nutritional beliefs and practices.

Michael Stember

The first Olympian was American track & field athlete, Michael Stember, who taught a sprint class at PrimalCon last month. Being at PrimalCon he completely “gets” Paleo and everything that involves. I learnt a lot of practical running tips from him that I've been putting into practice – but what I found most enlightening was the psychology he applies to his sport. He made it really clear that just wanting to achieve a goal is not enough. To achieve a goal you have to dream about it and have the certainty that you are going to make it a reality.

Matt Welsh

Earlier this week I went to a talk by Australian Olympic swimmer Matt Welsh. He is an ambassador for a health fund, so I expected his message to be a blend of agendas. Matt started describing his own story and how he got into Swimming relatively late at the age of 18, but made the national team. I'm really interested in the mental aspect to training and achieving goals, which he spoke about at length.

Psychology

Matt started off on a smaller scale with his training – but he always kept in mind the big picture of the goal he wanted to achieve. This seems far more realistic than launching straight into a daunting regime – which is going to do anything but inspire. I was interested to hear how much importance he placed on being confident in races. He achieved this by “sabotaging” small local competitions (i.e. deliberately not wearing his swimming goggles), which meant that if something went wrong on the day of a big race, he’d already encountered that situation and knew how to deal with it. He removed the fear of the unknown by creating these different experiences.

I was also intrigued to hear the how much importance was placed on visualisation. The swimmers would visualise every detail of the race, as if they were actually in it. This process ensured that on race day they knew exactly what they were going to do, which ensured they stayed focused – at the optimum performance and arousal levels.

After the session (before I broke into my obligatory nutrition question), I asked Matt what he thought about when he was in the midst of a difficult training session. I've been asking this question of every athlete I meet, as I've found just changing my thoughts during a training session makes the difference between a dreadful session – and an exceptional session. Matt told me he used to let his mind wander and look at the tiles at the bottom of the pool – then one day he realised he was wasting his brain power. He switched his focus and would think about what his muscles were doing with each stroke – or when on the treadmill focus solely on a spot in the distance and not let his mind wander.

By-Product

It was interesting to hear Matt talk about how, when his focus was on swimming, he was fit and healthy. But being fit and healthy was a by-product of his swimming. He concentrated on training, technique, race strategy, nutrition, recovery and exercise to get to his swimming goals. When he retired from swimming all of a sudden good health and fitness were no longer automatic and for the first time in his life he had to make them his focus.

He stressed the importance of enjoying the exercise you do – and not just exercising because you feel you have to, rather because you enjoy the activity in its own right. Consistency is key.

Nutrition

I was very eager to hear what he had to say about nutrition; as you've probably gathered, this is my favourite topic. The nutrition discussion started well, as Matt stressed the importance of eating what you need, before eating what you want. If you focus on what you want you won’t have room for what you need. Sadly the nutrition section then turned into not only a teaching of conventional wisdom (food pyramids, cut out fat – you get the picture), but also a soapbox on the importance of carbohydrates (and he wasn't talking about sweet potatoes)!

Matt had mention that he’d just started reading “Sweet Poison” by David Gillespie, so I thought it was a safe bet he’d know something about Paleo. Or Primal, or an Ancestral diet – or even a Caveman diet! I wasn't sure what to ask to get onto the topic of nutrition, but I thought I’d ask what he thought about a Paleo diet, which is something that has been very beneficial to me, but seems very different to what he discussed. His answer made it apparent that he didn't know much about Paleo – but had always been taught the nutritional approach he’d spoken about and he knew there were lots of studies backing up that nutritional approach.

He’d mentioned in his talk that he doesn't think we need to know the ins and outs of nutrition (but that it’s great if you do learn). He said we all know what’s healthy and we just have to make the healthiest choice available at any given time. I found his response to my question really enlightening as I just assumed athletes would have an interest in researching nutrition and experimenting on themselves. After all, they know how essential nutrition is to their performance and recovery. Clearly this isn't the case and often the nutrition advice handed out is taken as gospel without being questioned or experimented with. Personally, I disagree. I think everybody needs to know at least the basics on nutrition. Given that we literally are what we eat – how can we not have an interesting in understanding what we eat and what our body does with it?

Do you think people need to understand a little about nutrition? Or is it enough that they follow advice that someone else has researched?

The Unexpected Way I’ve Improved my Training Performance paleo primal crossfit mindset gym fitness mental attitude-min

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

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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.