My Morning Routine: Scott Gooding

4.30 am Wake up. I can't say I bounce out of bed at that time of the morning but I allow one press of the snooze button before getting up. I then have a glass of water to quench the morning thirst.

4.40 am Sit down to a breakfast of banana, tahini, buckwheat, hemp seeds and coconut oil. The fats and protein serve to keep me feeling full long enough to last me until my next feed.

MORE: Try Scott and Luke's cacao coconut doughnuts

4.50 am I hit the shower. I use this to further wake myself up and to help warm my muscles up. I'll soon be lugging heavy weights out of the back of my ute for work, so I need to prepare as
best I can to avoid straining.

5.05 am I arrive at work in Bondi and set up for the PT session and subsequent bootcamp sessions - kettlebells, battling ropes, TRX's, slamball and wall balls - all the fun stuff!

8.30 am My morning PT work has finished, so I grab a coffee (long black) and hit the gym. I only started drinking coffee about three months ago and finding it helps immensely with my training.

8.45 am Hit the gym. I'm currently engaged in a strength program, aiming for for days split between two legs days and two push-pull days. If I do a five-day session I'll incorporate plyo or a met con [cardio] workout too.

10 am Refuel. I try to eat within 30 minutes after training and will consist of safe starchy carbs and protein. We have a small window in which to maximise replenishment of energy stores so I always aim for 30 minutes max.

10.30 am At home showered and ready for emails. I usually sit at my desk with a broth or smoothie in hand, I'm never too far from the fridge.

11.30 am Brunch. This is usually a salad with some form of protein (sardines, eggs, leftover lamb/chicken). On my strength program it's important to eat, eat, eat for results.

Clean Living: Eat Clean All Year by Luke Hines and Scott Gooding is available now