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Asha Burnley

How this Broadbeach gal went from champion triathlete to super successful fitness coach. 

How long have you been a Gold Coast local?
I’ve been a Gold Coast local for the past 25 years.

What do you love most about living here? 
Every time I travel I appreciate something new about living here. I’m so grateful for the beautifully clean streets, our fresh air and the safety I feel here. Our Gold Coast beaches and coastline really are the best in the world and it’s just incredible getting to live a stones throw away from the ocean. Some of our parks and outdoor workout locations are breath taking.

Tell us about what you do and what you love most about it?
I specialise in women’s health and fitness, and my passion is to empower women in becoming happier and healthier via the use of my innovative programs. We incorporate not only health, fitness, and nutrition but also mindfulness and wellness.

I also own a private boutique fitness studio in Broadbeach and travel internationally speaking on stage, hosting health retreats and teaching others how to become healthier and happier. I mentor women online in my Angel Academy and self published a healthy recipe book in 2014. In line with this, I travel nationally coaching others on health and nutrition, and teaching cooking classes.

My favourite partis sharing the journey and supporting my clients transformations and getting to see them become happier and healthier.

How did you get to where you are today? 
I was selected by the Queensland Academy of Sport in triathlon and offered a scholarship when I was 14 years old. A couple of years later I was travelling the country as an elite athlete and soon became Australian Champion. During this time, I noticed I began facing body image challenges and so I studied Certificate 3 & 4 in Fitness to learn more. Then I started working in the Fitness Centre at Bond University.

I established my business when I was 22 and a few years later, after completing an Advanced course in Nutrition, I attended Jamie Oliver’s ‘Ministry of Food’ cooking course, studied with the Institute for Integrative Nutrition in New York, opened my fitness studio and launched the hard copy recipe book ‘Eat Amazing, Feel Amazing’. Not long after this, I began travelling, speaking and educating nationally and then internationally. I’m so grateful for how my career has progressed and the opportunities I’ve had.

How do we Gold Coasters fair in terms of health and fitness?
I love how active and healthy the Gold Coast is. Our Council has given us access to some great equipment in beautiful outdoor locations, how could we not be super stoked with our home?

There are always new healthy cafes and dining out venues opening their doors which is really exciting and it’s so nice to go check them out! 

What are your top tips for getting started on a fitness regime? 
My first tip is to drink more water. I would say around 3-4 litres per day is ideal. Get your body moving (aim for at least 30 minutes each day) and ask friends to join you if motivation is a challenge for you. Find something you love and do that. We have HEAPS of active options on the Gold Coast, here are some of my favourites:

  • Join a Surf Club
  • Dancing – Salsa is fun and Zouk is awesome too!
  • Stand up paddle boarding
  • Surfing
  • Run or walk along our beaches
  • Join a gym or fun and supportive fitness program
  • Skateboarding
  • Stair intervals or mountain hiking
  • Cycling
  • Tennis
  • Team sports
  • Snorkelling and diving are my absolute favourite hobbies!

What will you be teaching at the Colourful Masterclass this weekend? 
I will be demonstrating the benefits of colourful food and vegetables using fresh ingredients from the Farmer’s Markets and teaching those who attend how to create some of my favourite and simple juices, smoothies and snacks. We will also have recipe tasting and gift bags for the first 50 people who register before the day.

What’s the greatest piece of life advice you’ve ever received? 
There are two things I’d like to share here… I have heard world leaders talk about growth and progression. For me, this has been a major key in my development and it’s allowed me to really expand and maximise my life experiences. I love challenging myself and expanding the margins of my comfort zones. I would also like to encourage everyone to do this too. People are motivated by progress, it gives them hope and supports them in keeping on with the journey.

In saying that, it’s natural for us to experience set backs and the secret here is to fall in love with the journey. 

Being a Gold Coast local, we have to ask your favourites:
Cafe: Commune Burleigh and Nude Sisters
Restaurant: Mamasan, Yamagen, Kiyomi, TEN Japanese, Greenhouse Factory in Miami and Mandala Organic Arts
Beach: I really love Tallebudgera Creek and I also see Burleigh Beach as having a piece of my heart because I grew up on the shores here. Mermaid Beach is also really wonderful
How does your weekend usually look: 
My weekends usually start in the studio early on Saturday mornings with my clients, after this you’ll find me either swimming in the sea, supporting a charity or community event or relaxing with family

11 healthy Gold Coast takeaway spots

Za Carrots, Curried Totts, and Klassic Kale & Cherry Bomb drink, Dalas Kitchen (Image: © 2021 Inside Gold Coast)
Za Carrots, Curried Totts, and Klassic Kale & Cherry Bomb drink, Dalas Kitchen (Image: © 2021 Inside Gold Coast)

Hands up if you’re in a toxic relationship with Uber Eats? You want to bite that hand feeding you, even though, technically, that hand is yours. So maybe this is a self-restraint issue? Don’t worry, this isn’t a therapy session- just a list of healthy takeaways that don’t require any restraint at all! Because, well, they’re healthy, obviously?

Here’s your cheat sheet for the best healthy takeaway eats on the Gold Coast.

Dalas Kitchen

As wholesome as it gets, Dalas Kitchen is a gourmet salad bar with two Gold Coast locations, online delivery and catering. They’re known for the most deluxe salads, but also serve sangas (on house-made focaccia), bagels and sodas too! Ran out of time to meal prep? Just order’ Dalas At Your Desk’ via their website!

Our pick: the vegan and dairy-free Bangin’ Cauli’ with panko-crusted roasted cauliflower, Asian slaw, mint, coriander, shallots, crushed peanuts and a creamy maple sriracha dressing!
Where: 2247 Gold Coast Hwy, Mermaid Beach and 6 Fifth Avenue, Palm Beach

Cardamom Pod, Brickworks Ferry Road (image supplied)
Cardamom Pod, Brickworks Ferry Road (image supplied)
Govinda’s 

Voted Gold Coast’s best healthy vegan eats, Govindas is not just a restaurant, but a mission. They’re a non-profit serving up feel-good, budget-friendly, and ethically made vegetarian fare. Every dish is as soul-nourishing as the next, with curries, salads, sides and more. They also run specials daily!

Our pick: Thursday’s Shepherd’s Pie– a classic!
Where: 20 James St, Burleigh Heads and 72 Griffith St, Coolangatta

Cardamom Pod

This place is a plant-based paradise; every dish is a visual and nutritional masterpiece. If you’re yet to experience the best of vegan cuisine, let Cardamon Pod be your gateway! It’s as decadent and exciting as vegan dishes come- from raw cakes to globally inspired mains.

Our pick: Vegan Madras Chicken Tacos with tamarind popcorn ‘chicken’, bhuja, BBQ corn chat salsa, madras mayo and jalapeño cheese pakoras.
Where: 3/3 Brolga Ave, Brickworks Ferry Road, Southport 

Just Made Fresh, Southport (image supplied)
Just Made Fresh, Southport (image supplied)
Just Fresh Made

Quick, healthy and tasty- Just Fresh Made is your go-to for mouthwatering salads, spuds, wraps and fresh juices. Whether you’re craving something light and refreshing or a little heartier, Just Fresh Made has you covered every day of the week.

Our pick: Classic Fresh Veg Spud loaded with your choice of protein, smashed avo, tomato salsa, kale mix, sour cream and herb butter.
Where: Shop 1/84 Scarborough Street, Southport

Banana Blossom Broadbeach

They’re the Asian-inspired salad bar shaking up the fast-food game with zingy Asian bowls and rolls full of flavour and crunch. Banana Blossom is an East Coast favourite, serving in locations from the Sunny Coast to Bondi Beach. Their salads, rice bowls, and rice paper rolls are a fast, healthy and flavourful way to get your takeaway fix.

Our pick: Satay Salad with chicken, tofu or beef, plus pineapple, rice noodles, bean sprouts and a mouthwatering Malay-style dressing.
Where: Shop E117 Oracle East 6 Charles Ave, Broadbeach

Poke Poke (image supplied)
Poke Poke (image supplied)
Poke Poke

Come for the poke, stay for the roti wraps and smoothie bowls. This Mermaid Beach gem dishes up generous, customisable bowls with all the toppings your taste buds could desire. They offer plenty of vegetarian, vegan, gluten-free and dairy-free options to suit all!

Our pick: Nacho Bowl with chilli con carne, smoked sour cream, guac, habanero jam, and crunchy wonton chips.
Where: 2375 Gold Coast Highway, Mermaid Beach

Easy House Vegan Restaurant

Plant-based yum cha? What about take-home banquet packs?! Hell yeah! This little vegan restaurant in Mermaid Beach serves up mind-blowing Asian yum cha and meals that are so damn good it’s earned them a 92% recommendation on Facebook! This place is a not-to-miss, with insane hot pots, soups and noodles, and even vegan ‘meat’ and ‘seafood’ dishes.

Our pick: Any noodle dish (seriously, you can’t go wrong)- but don’t skip the entrees.
Where: 90 Market St, Mermaid Waters

Okazu Sushi Bar (image supplied)
Okazu Sushi Bar (image supplied)
Okazu

Three words, well, dishes; donburi, okonomiyaki and sushi. Does healthy takeaway get much better than Japanese soul food? Okazu does it best- fast, fresh and in two locations. They also do poke bowls, burgers, bento combo meals and plenty of options for the kiddies.

Our pick: Teriyaki Beef Okonomiyaki with a side of miso soup.
Where: 1/2223 Gold Coast Highway, Mermaid Beach and 90 Markeri St Mermaid Waters

Fish Bowl

Don’t let the same put you off because this famed franchise is single-handedly making salads great again! They taste so damn good you forget you’re getting your entire daily intake of veg in one bowl! Build your own or pick from a menu of stacked bowls.

Our pick: The O.G. Chicken with poached chicken, kale, beets, crispy shallots, seaweed salad and roasted sesame dressing.
Where: Soul Boardwalk Shop T120B/4 Esplanade Surfers Paradise, Shop/4252 Robina Town Centre Dr, Robina and 2 James Street Burleigh Heads 

FISHBOWL Burleigh (image supplied)
FISHBOWL Burleigh (image supplied)
Fox’s Pantry

Your servo snack stop just got a serious glow-up. Fox’s Pantry is a gourmet grocer/café hybrid (also a servo) serving fresh and fab whole eats, including sandwiches, salads, soups and more. Whether you follow a vegan, gluten free, dairy free or, keto lifestyle or diet….they have something ya!

Our pick: whatever you get, just don’t leave without a smoothie!
Where: 468 Golden Four Drive, Tugun

Sumptuous Fine Foods

This Currumbin spot is a treasure trove of health-conscious delights. While catering is their main gig, their in-house and takeaway eats are at the next level. They use only the highest quality ingredients to make only the best-tasting eats that will fill your belly and warm your heart.

Our pick: the Organic Handcrafted Tofu Burger
Where: Shop 2 – 30 Currumbin Creek Rd, Currumbin

Words by Chelsea Ipsen

Sumptuous Fine Food, Currumbin (image supplied)
Sumptuous Fine Food, Currumbin (image supplied)

5 hacks for a healthier week

No matter how you’re feeling right now or what you’re current situation is, there’s no doubt we can all use a little bit more health and happiness in our lives. So we’ve collected the five top tips to ensure your week is that little bit healthier from now on in. Take care of yourselves Gold Coasters.

Get up an hour earlier
It doesn’t seem like much but you’d be surprised how much you can fit into an hour. There’s nothing worse for your brain than waking up, going to work, going home, watching TV and going back to bed – where’s the relaxation? Instead of reaching straight for your phone the minute you wake up, roll straight out of bed and into some sort of exercise or stretching routine, play with the dog, cook yourself a healthy breakfast and ease into your day. You’ll soon see that starting your morning in a slower, more relaxed way sets the tone for the rest of your day.

Plan your meals
It sounds a little bit like something your Nanna would do but trust us, planning your meals will make life a million times simpler and healthier. Everyone knows what happens when you go to the supermarket after work, usually on an empty stomach and with very little willpower – you end up with an entrée of cheese and biccies followed by garlic bread and a big old bowl of spaghetti bolognaise. Delicious sure, but not so much on the healthy side. Planning allows you to choose healthy options, buy everything you need at once and not be tempted by the lure of excessive carbs.

Burleigh Heads Hill woman exercising stretching (image supplied)
Burleigh Heads Hill woman exercising stretching (image supplied)

Sleep enough
Ahh the ever elusive shut eye. It’s highly likely you aren’t getting enough of it what with work, exercising, eating and those all-important Netflix binges taking up so much of your time. Something’s gotta give though and usually that thing is your health, or your sanity. They say you need at least eight hours but in truth, you need as much as you need. If you’re tired, sleep more, it’s imperative to both your mental and physical health (and the people who have to put up with you). If you need a nap through the day, go for it, this is your permission slip.

Take time out
You’ve been hearing people bang on about the miraculous benefits of meditation for awhile now and those people aren’t lying. It is one of the best ways to calm your mind, find out the answers to life’s big questions and generally just take time out from the chaos of day to day life. Seems overwhelming though right? Sitting down in silence and trying not to think. It can be simple though, start with five minutes of deep breathing and don’t be discouraged if your mind wanders, just stay there and enjoy the serenity, before you know it you’ll crave that time out.

Move your body
Although it’s easier said than done to get up off the couch when it’s cold out, the benefits are about three million fold. Even if you just go for a short walk around the block or do some easy stretching, your body will absolutely thank you. There are plenty of online workouts and yoga classes to choose from too so you don’t need to spend money on exercising to see the benefits. Morning is probably the best time of day to move, it’ll make you feel good all day but anytime will do. You’ll be happy you did.

Words by Kirra Smith

Get fit for free* on the Gold Coast

Woman doing yoga (image courtesy of Destination Gold Coast)
Woman doing yoga (image courtesy of Destination Gold Coast)

Sure, there’s abs-olutely no shortage of ways to get fit on the GC – but what about when you don’t want to feel the burn on the ‘ole hip pocket too?

When it comes to keeping active on the cheap, of course you’ve got your beach, bush walks, stair runs & bike tracks – but what about when you’re craving something outside of the more obvious suspects? *Cue crickets*

If finding ways to get fit, flexible or sweaty on the GC has you coming up empty-handed in more ways than one, we’ve compiled some of the best free and (super) low-cost options to get that heart rate up without breaking the bank!

Oh, and we crunched the numbers – with five free options in the mix, you’ll even have enough change left over for a sneaky oat latte for your efforts #thankuslater

Yoga pants at the ready, y’all!

Zen Soul Life. Yoga & Pilates (image supplied)
Zen Soul Life. Yoga & Pilates (image supplied)

Pilates
Zen Soul Life
If you’re yet to become a devotee of the all-over body workout that is Pilates, the free and affordable weekly community sessions run by Zen Soul Life make it easy to change that. Don’t let the appearance of the low-impact movements fool you, this deceptively challenging workout will have you building strength, improving flexibility and – our personal fave – relieving back pain (a must for all the desk workers among us!).
When: Free sessions held Monday 9.30 am (during school terms) or various days and times (Paradise Point)
Where: Zen Soul Life, Pacific Pines Community Hub or Paradise Point Parklands
Cost: Free* (Pacific Pines) or $10

Move Strong – on the Mat
A hybrid program with a Pilates feel, Move Strong on the Mat is based around complementary resistance training and cardio techniques, designed and led by an accredited exercise scientist. Created to enhance your balance, coordination, cardiovascular health and muscular strength – sign us up! And from only $4 entry, this f-ab class is really not a stretch either.
When: Move Thursday 9 am and 10.30 am, Friday 9.15 am
Where: In Motion Health and Fitness, Benowa, Paradise Point & Labrador
Cost: $4–5

Group fitness (image supplied)
Group fitness (image supplied)

A&H Group Fitness
With a time slot that makes it ideal to squeeze in before work, and a fun and interactive group based environment designed for all fitness levels, the only thing standing in your way to live, laugh, lunge will be your ability to ignore the seductive allure of the snooze button. Go get your fix of strength, cardio, boxing and functional fitness movements all in one. With HOTA hosting multiple classes across the week that cost no more than a fiver; our reasons not to get our keister along for a solid sweat sesh really are diddly-squat.
When: Monday, Wednesday & Friday at 6 am

Where: HOTA, Surfers Paradise.
Cost: $5

Dance
Lights Out and Dance
We all know the mood-boosting properties of a spontaneous dance sesh, so why not take it to the next level and get fit while you tear up the d-floor? Lights Out and Dance is an immersive free-movement dance experience so fun you’ll forget you’re even exercising. Held in the evening at two convenient GC locations, what better way to ‘shake it off’ after the day that was, than having an abs-olute blast while you dance your heart out in the dark!
When: Tuesday and Thursday at 7 pm
Where: Broadbeach Cultural Precinct, Broadbeach and Runaway Bay Youth Centre, Runaway Bay
Cost: $10 – bookings required

Dancing and movement (image via UnSplash)
Dancing in the dark (image via UnSplash)

Yoga
This ‘Gentle Yin’ class is geared towards beginners, so the gentle movements will leave you feeling restored, rejuvenated and pose-itively put together no matter how manic your day has been! A combination of stretching, light isometric strength training and long holds at a restorative, slower pace. Glow on, get amongst it – your mind, body, and soul will thank you.
When: Tuesday at 4.30 pm
Where: Eleventh Avenue Community Space, Palm Beach
Cost: Free

For those of you a little further north, the savvy yoga sessions such as those hosted at various locations throughout Broadbeach may be a little more convenient for you. Designed to unify the body and mind, these open air classes are based around postures, movements and breath awareness while improving flexibility and strength. I really regret starting my day with that seaside yoga sesh – said no one ever.
When: Wednesday and Saturday (2 locations) 7 am
Where: Broadbeach Cultural Precinct, Kurrawa Park and Federation Park, Broadbeach
Cost: $5

Yoga by the beach (image supplied)
Yoga by the beach (image supplied)

Deep Water Running
For a cheap and cheerful workout that’ll really make a splash, get carried away with the benefits of deep water running! This low-impact workout option is ideal for people with injuries or limitations (but also, a great way to escape the humidity!) With beginner classes geared towards introducing you to the joy of combining cardio and for a full body workout and improving mobility without any worries about strain or injury.
When: Mudgeeraba – Monday, Wednesday, Friday and Saturday (times vary) and Nerang, Thursday at 9.45 am
Where: Mudgeeraba (various locations) and Nerang Aquatic Centre
Cost: $3–$5

Tai Chi
Be moved by the healing martial art techniques that Tai Chi has to offer. A qualified instructor will guide you through a series of breathing and stretching techniques to help promote harmony, improve mobility, and increase alertness. The beach-side proximity is an added bonus that makes this class a martial-ous way to start your day.
When: Thursday 8am
Where: Kurrawa, Broadbeach
Cost: Free

Tai Chi (image supplied)
Tai Chi (image supplied)

Running
Parkrun
Ready to run Forrest, run? Or perhaps you’d prefer a spot of power walking to start your weekend on the right foot (hey, if it’s good enough for Kath and Kim, it’s good enough for us). No matter your preferred pace, hit the pavement with this fun, friendly and free weekly 5k community park run event! Great for people of all fitness levels to get those steps up – walk, jog, run, volunteer or spectate – it’s up to you!
When: Saturday 7 am
Where: There are stacks of Parkrun locations across the Gold Coast. Including, Tallowwood Park, Coomera, The Esplanade, Paradise Point, Hollingdale Park, Main Beach, HOTA, Surfers Paradise, Monaco St, Broadbeach Waters, Varsity Lakes, Varsity Lakes and Darcy Doyle Park, Mudgeeraba and Kirra.
Cost: Free – registration required

Community Run Clubs
If you’re looking for a little push to peel yourself outta bed and punch out a sneaky few dozen km before breakfast, a community run club is the one for you. Hedges Run Club and Unfit Run Club are just two of many groups across the Coast bringing sweaty, like-minded souls together to make early morning mems whilst moving their bods. Cardio with a side of camaraderie – sounds infinitely funner, no?
When & Where: Hedges Run Club – 5am Wednesdays (outside Rafikis), Unfit Run Club – Thursdays and Saturdays, check the insta for deets as routes change weekly
Cost: Free – registration required

Words by Kellie Leader

Running on the Gold Coast (image supplied)
Running on the Gold Coast (image supplied)
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