The HERO Podcast: Mindful Movement, Healthy Living & Adventure

Join Luke Jones - Online Content Creator, Personal Trainer, Nutrition Coach and Movement Geek - as he explores and shares ideas in healthy living, mindfulness and human performance. Whether you’re looking to eat a healthier diet, hone your movement skills, develop real-world functional fitness, build a regular mindfulness meditation practice, carve out the career of your dreams, or simply LIVE BETTER - the HERO Podcast is about providing you with the tools and habits you need to reach your goals and start living the life you’ve always wanted to live. Through weekly ponderings, essays and interviews, the goal is to help you bridge that gap between having a plan and taking action. Ultimately, to help you unlock your potential and unleash your inner HERO. Topics span the whole spectrum of healthy living and lifestyle design, including but not limited to: bodyweight fitness, mindful movement, building muscle, fat loss, martial arts, plant based nutrition, vegan eating, primal living, healthy habits, minimalism, meditation, mindfulness, entrepreneurship, creativity, productivity, and pretty much everything in between. For show notes, free resources, eBooks, coaching and more, head to: ---
RSS Feed Subscribe in Apple Podcasts
The HERO Podcast: Mindful Movement, Healthy Living & Adventure


All Episodes
Now displaying: April, 2017
Apr 24, 2017

“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.”

― Albert Schweitzer 


What we cover in this week's episode of The HERO Podcast

  • Some of the most common barriers to adopting healthier habits (and how to overcome them).
  • The immense power of going slow, being patient and staying accountable.
  • The potential underlying causes of food apathy, and how to make meals great again.
Apr 17, 2017

“The ultimate experience of being mindful occurs when we forget about everything, even the mindful self and doing. In that mode, we are full of energy, utterly self-generated.”

― Sang H Kim 

Mindfulness & movement.

This week on The HERO Podcast we’re combining what I feel are two cornerstones of healthy, fulfilled living - mindfulness, and movement. 

Alone these things have had a drastic impact on the quality of my life. But when you add them together, the whole is greater than the sum of its parts, so to speak.

In other words, adding a little mindfulness to your movement practice is one of those simple things that can 10x your results - both those that you might be chasing after and some you might not even be aware of until they occur.

Let's dig in.

What we cover in this week's episode of The HERO Podcast: 

  • What exactly is mindful movement and why is it so important if you're looking to cultivate a calm, peaceful state of mind?
  • Why mindful movement could help you avoid injury and become a stronger, better athlete or mover.
  • How to start incorporating mindful movement throughout your day and into your workouts, and reap the benefits right now.
Apr 10, 2017

“We are all HUMAN first, MOVERS second and only then SPECIALISTS.”

― Ido Portal 

What does your movement practice look like?

This week on The HERO Podcast we’re talking all things movement. One of my favourite things. More specifically: the big difference between the generalist and specialist approach to moving. 

The way human beings move has changed drastically over the course of the past ten thousand years.

Back in the day, our hunter-gatherer ancestors would spend a fair chunk of time moving over uneven terrain, climbing, jumping, hanging, swinging, grappling, throwing, swimming, crawling, squatting, lifting... There was plenty of variety and complexity.

Fast forward through the revolutions of agriculture, industry, and technology, our need for movement variety and complexity has reduced drastically.

To the point that many people spend their days sat in the same position, only moving their fingers to click buttons. Bigger bouts of movement are reserved for specific exercise periods - often set exercises for x number of reps, x number of times a week.

We've become specialists, losing so many of the movement capabilities we were designed to enjoy.

I think it's time to reclaim them. And this week, we're talking about how to do just that.

What we cover in this week's episode of The HERO Podcast: 

  • The big differences between Ido Portal's generalist approach to movement, and the typical specialist approach.
  • Why specialization in one or two movement disciplines or activities so often means sacrifice.
  • How to start adopting a more generalist approach to your movement practice, move like Ido and build a more well-rounded skillset, today.



Apr 3, 2017

“It is not the man who has too little, but the man who craves more, that is poor.”

― Seneca 

How could the minimalist mindset enrich your life?

This week on The HERO Podcast we’re talking all things minimalism. More specifically, how you can apply the minimalist mindset to different areas of your life. To live well, with a little less. 

So there are a bunch of misconceptions surrounding minimalism. The word might conjure up images of the hipster, vegan stereotype. You might think it’s a pretentious thing reserved only for the middle class. Or maybe you've heard that it's all about living frugally, being a bit of a hermit, owning no possessions and having no fun. No fun whatsoever.

Now I don't claim to be an expert, and I certainly don’t claim to be a full-blown minimalist.

But I have done a few mini-experiments with the minimalist lifestyle, and benefited from it in many ways. One of the best ways I’ve heard it described is by Joshua Becker:

“Minimalism is less about taking things away, and more about what you choose to fill that new found time and space with.”

So this week on the show, that's what we're gonna explore.

How can the minimalist mindset benefit your life, beyond getting rid of unwanted possessions?

Let's get stuck in.

What we cover in this week's episode of The HERO Podcast: 

  • What minimalist living entails, and some of the common misconceptions surrounding it.
  • How living a life with less can potentially reduce your stress.
  • How to apply the minimalist mindset to benefit your movement practice, diet, work life and more.



Apr 3, 2017

“As is a tale, so is life: not how long it is, but how good it is, is what matters.”

― Seneca 


Stoicism: a tool for self-mastery


This week on The HERO Podcast we’re gonna be touching on the idea of Stoicism. More specifically, a few key lessons we can learn from the Stoics and apply to our everyday lives.

For those of you who perhaps aren’t quite sure what Stoicism is (which was me, not too long ago), it’s a school of philosophy that was founded in Athens by a cool dude called Zeno in the early 3rd century BC.

Some of the most famous practitioners were people like Epictetus, Seneca and Marcus Aurelius, and more recently people like Tim Ferriss and Ryan Holiday - who is the author of the Daily Stoic, the book that’s kinda sparked my interest in Stoicism (linked to below). It contains daily meditations on thought provoking Stoic principles and how you can apply them to your life.

When you hear the word Stoic you might think of the more modern interpretation, which is to be somewhat emotionless or even a bit bland. But from what I’ve read it’s much much more than that. In his book Ryan describes it as:

“A tool in the pursuit of self-mastery, perseverance, and wisdom; something one uses to live a great life, rather than some esoteric field of academic inquiry”.

Which is pretty much what this podcast is all about.

Let's get stuck in.

What we cover in this week's episode of The HERO Podcast: 

  • How to control what you can control, let go of what you can't, and learn to differentiate between the two.
  • How preparing yourself for misfortune can give you the strength to face life's challenges with a sense of calm.
  • The dangers of labeling events as 'good' or 'bad' (with a nice little fable that illustrates exactly why).