Luke Hines is a nutrition coach, motivator, personal trainer and local ambassador for Synctuition mindfulness app. He also presents a health and wellness show on Channel 7.

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1) To kick things off, could you tell us a little about your career background and current role?

Having spent over 10 years as a personal trainer, a successful stint on Channel 7’s My Kitchen Rules really took my career opportunities to the next level. I went from just talking about how we exercise, to how we eat.

This then led me down the path to studying nutrition and health coaching, so now my work is based around helping and inspiring others to find synergy between healthy nutritious meals, cultivating a positive mindset, and moving their body each and every day.

I write cookbooks, present a health and wellness TV show on Channel 7 and manage an online training and nutrition program.

2) What does a day in the life look like for you? Can you take us through a recent workday?

My day always kicks off at 5am, I am a big believer in seizing the day before the sun rises to make the most of every minute we have in front of us.

I usually kick things off with a workout but if its a day of rest, then a nice long walk watching the sun rise so I can gather my thoughts for the day ahead! A big post workout or walk feed then takes me to opening my laptop and kicking the day off.

No workday is ever the same as it might be spent filming, cooking recipes, doing interviews, or researching. I think that’s what makes what I do exciting as it never gets boring. I break my work day up with healthy meals, regular walks, time in the sun, and if possible, a quick dip to refresh if I am feeling frazzled or stressed.

I eat dinner really early at 5pm, so after dinner I do my daily Synctuition mindfulness program and if I can, squeeze in another walk with the dog and some downtime with my favourite TV shows.

3) Does your current role allow for flexible or remote working? If so, how does that fit into your life and routine?

For as long as I can remember I have always been my own boss, running my own business. So unless I am on set or on a shoot, most of my work is flexible and from home/ hotel/ wherever I am in the world.

This really works for me as I have quick access to snacks, am always around my beautiful puppy, and can head over the road and have a swim to freshen my afternoon up!

4) What does work-life balance mean to you and how do you work to achieve that goal?

I’ve already sort of touched on it, but its about breaking up the day. It can be as simple as spending 5 minutes with my dog, walking up to grab a quick coffee, or throwing myself in the ocean. I do long hours, and get heaps done, but never all at once.

It’s about finding that downtime to be present and reset. Mindfulness and meditation play a huge role in staying balanced and level headed with the whole work-life balance.

I usually do my guided Synctuition mindfulness sessions in the evening, but if I’m feeling that my work-life balance is out of whack, I will do one to start my day to feel a little less stressed and more in control of my thoughts and feelings.

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5) In the past 12 months, have you started or stopped any routines or habits to change your life?

I’ve stopped drinking coffee after 1pm, I found it kept me a little too wired in the evening. I’ve started doing two walks a day to clear my head, plus my dog is all the more happier and healthier for it. I’ve started practicing mindfulness daily with Synctuition. It is a mental health technique I know helps me. I have seen a huge reduction in my stress and anxiety since doing it daily.

6) Do you have any favourite books, podcasts or newsletters that you’d like to recommend?

I love listening to my dear friend and fellow nutritionist Steph Lowes’ podcast. She interviews some incredible guests with the most up to date science around all things health and nutrition including stress management, gut health and overall wellbeing.

7) Are there any products, gadgets or apps that you can’t live without?

Well I always feel naked without my phone. It has all of my favourite apps including Synctuition for mindfulness, notes for keeping track of new business ideas, and Instagram for recipe inspiration and funny memes.

8) If you could read an interview about work-life balance by anyone, who would that be?

I’d love to read one boy Jeff Probst! He is the host and executive producer of American Survivor. I admire his work ethic, tenacity and for never giving up. He has a great and very inspiring career story that gives me the drive and motivation to keep going in all things show business.

9) Do you have any last thoughts on work, life or balance that you’d like to share with our readers?

One step at a time, one day at a time, one task at a time. It’s really easy to feel overwhelmed, stressed and anxious. Sometimes rather than trying to do everything at once, which can be terrifying, break things down into smaller more manageable tasks, that once done, accumulate to a lightened work load and way more balance.

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