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Healthy Hangouts: 5 Minutes with Luke Hines

Healthy Hangouts with Luke Hines

Following a very impressive stint on the 2013 series of My Kitchen Rules, the lovely Luke Hines continues to showcase his passion for educating Australians on optimal training and clean nutrition for a healthy lifestyle.

I met Luke some time ago at a kitchen appliance event (headed up by my girl, Lee Holmes). His bubbly nature and dazzling smile lit up the room, and I knew he was my kinda guy.

Starting his career with surf lifesaving, competitive ocean swimming and surfing, Luke then launched his own business as a personal trainer and owner of Bondi PT. I'm a huge supporter of personal trainers who live and breathe their own message - not only do they have full-time jobs training clients (at some ungodly hours) but they also manage to get in some serious training of their own after a full day at the gym.

Luke now has a selection of books available (all of which are in my kitchen) that dish up some amazing recipes. He's also written for in Australia's Modern Home, Home Ideas and Men’s Health magazines, and worked as the health and fitness consultant on one of Angelina Jolie’s movies.

I catch up with him again to delve into his ever-growing successes to ask him some all-important questions...



Well growing up I wasn’t particularly interested in sport or exercise, but once I finished high school I really began to embrace being healthy. Once I realised how good it felt looking after myself with clean food and exercise, I wanted to make it my career to help others find the same joy I had from being the healthiest version of themselves. So it was a very natural fit to become a personal trainer, and from that involved my deep passion for deliciously tasting food that is good for you too.


For me, I find inspiration from many different people around me. And for different reasons. I'll be inspired by someone who is a leader in their field and who has found success at what they do, but I’ll equally be inspired by those struggling just to get through each day whether it be due to disability or diversity. The struggle of people who aren’t us fortunate as me reminds me to be grateful for each and every moment and strive for the best.


I am an early riser! About 4:30am I hit the emails with a hot flat white made with almond milk. Pre workout breakfast will consist of some bananas and berries, mixed in a bowl with some activated nut butter, shredded coconut, raw cacao and coconut oil. It's a delicious energy hit to get me ready for the gym. Second breakfast is all about things like sweet potatoes, eggs, fermented veggies, broccoli and bacon. The rest of the day I listen to my body and eat a variety of proteins form ethical and sustainable sources, HEAPS of vegetables, at the moment my fav are brussel sprouts and cauliflower, and good quality fats like avocados, nuts, seeds and coconut products.


I love the great outdoors, so anything that involves the sun, sand and surf gets a massive smile on my face. The area I love on the QLD and NSW border is perfect. Lush green hinterland, and quiet, secluded beaches that have a really natural beauty about them. I also have an adorable labrador names Chia and she loves a beach run!


  1. Sleep: Literally my most favourite thing in the world!
  2. Gym: Going to the gym for weights or crossfit is my meditative place.
  3. Cacao: I am a choco-holic!! A little paleo style chocolate treat puts a huge smile on my face.


The Bachelor. I cannot get enough of that guilty pleasure.


Unbroken by Bonnie Anderson! So good for getting pumped up to start the day!


Make life phenomenal!

By eating the most nutrient dense foods on the planet, moving your body every day and looking at the positive side of life, you’re well on your way to achieving this.  This is something I share via my online program, The Paleo Way, with chef Pete Evans.

9:  Your top 3 accounts to follow on Instagram:
@chefpeteevans cos hes a great mate and business partner on The Paleo Way!
@thefatjewish It really does make me laugh
@cravegoldcoast for the latest new restaurant reviews

The Satay Chicken Skewers from our 10 week online program, The Paleo Way are by far one of my favs! Check em out!

Satay Chicken Skewers

Serves: 4 | Prep: 30 minutes (plus 2 ½ hours marinating and soaking) | Cooking: 10 minutes


  • 1½ teaspoons lime zest
  • 1½ tablespoons lime juice
  • 1 tablespoon coconut oil, melted, plus extra for cooking
  • 2 tablespoons tamari
  • 1 ½ tablespoons fish sauce
  • 3 garlic cloves, crushed
  • 1½ tablespoons finely grated ginger
  • 1½ tablespoons ground turmeric
  • 1½ teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 800 g (1lb 12¼ oz) organic free-range chicken thigh fillets, cut into 2.5 cm (1 inch) cubes
  • Sea salt and freshly ground black pepper
  • Coriander leaves, to serve
  • Lime halves, to serve

Cashew Satay Sauce

  • 155 g (5½ oz) cashew nuts
  • 120 g (4¼ oz) almond butter
  • 2 tablespoons finely grated ginger
  • 1 long red chilli, seeded and finely chopped
  • 2 tablespoons tamari
  • 1 tablespoon sesame oil
  • 1 tablespoon maple syrup
  • Sea salt


  1. Combine the lime zest and juice, coconut oil, tamari, fish sauce, garlic, ginger, ground spices and in a large bowl and mix well.
  2. Add the chicken and toss until thoroughly coated in the marinade. Transfer the chicken and marinade to a large, sealable plastic bag and marinate for at least 2 hours.
  3. Soak 8 bamboo skewers in a shallow dish of cold water for at least 30 minutes, then drain.
  4. Combine the cashews and almond butter in the bowl of a food processor and pulse until the nuts are well ground.
  5. Add the ginger and chilli and process until well blended.
  6. Add the tamari, sesame oil and maple syrup and blend well. Gradually pour in 4 tablespoons of water and pulse until the sauce becomes smooth. If the sauce is a little too thick, simply add more water. Set aside. Season with a little salt if desired.
  7. Preheat a barbecue or grill plate to medium-high.
  8. Thread the marinated chicken cubes onto the prepared skewers and season with salt and pepper. Grill the skewers, basting with the marinade, for 3 minutes on each side until browned and cooked through. Season with salt and pepper if needed.
  9. To serve, warm the satay dipping sauce, if desired. Scatter the coriander leaves over the skewers and serve with the lime halves and the satay sauce on the side.


Whether you subscribe to the Paleo diet, or just love a bit of clean eating, this guy is a must-watch.



Healthy Hangouts with Luke HinesHang out with more with Luke and his Paleo Way right here: Web  |  Luke's Instagram   |  The Paleo Way Instagram 
Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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