Layne Beachley

Get Ready For Your Wake Up Call

From “hyperactive tomboy” to 7-time World Champion. Surfer, Layne Beachley shares her life lessons and discusses her amazing new initiatives

Tell us a bit about your shoot
We shot at North Curl Curl Beach early on a Friday morning. It’s my favourite time for that soft morning light, vibrant ocean colours and beautiful natural backdrop of sandstone and sea. I’ve done a few personal brand shoots there before because it perfectly captures my love of movement, surfing and the outdoors. I wore one of my go-to surf outfits and brought my board along to add a fun, authentic feel to the shoot. The slogan tees featured are part of our new range with Selfawear, with proceeds supporting mental health organisations including the Black Dog Institute – something I’m really passionate about.

Are there any other funny anecdotes you can share about this shoot?
It was absolutely freezing that morning, with strong winds that gifted me a very impressive accidental comb-over in a few shots! Hence the oversized furry jacket between takes which also made it into the shot selection. Fortunately, the photographer was incredibly efficient, so I wasn’t standing in the icy wind for too long. Some of my favourite images are actually the ones in the jacket, with the sunlight hitting the top of my head. They give me a slightly angelic glow, which is probably the closest I’ll ever get to being one! Ha!

Tell us about Awake Academy? How are you helping people build mental fitness?
Awake Academy is redefining high performance by helping people build the mental fitness needed to sustain it. We work with leaders and teams to strengthen the human side of performance because strategy only works when the people behind it have the energy, trust and ownership to execute it. Using elite performance principles, positive psychology and our 4Ds framework – Determination, Discipline, Drive and Desire we help people perform under pressure without burning out. Everything we teach is science-backed, highly practical and based on lived experience, which is why the impact tends to be both immediate and long-lasting.
And you have a podcast now with Tess Brouwer called A Wake Up Call? Have you come across anything a guest has shared that was particularly profound?
Every guest shares something profound in their own way, which is what makes the conversations so powerful. A Wake Up Call Podcast has been full of those “pause and reflect” moments. Dr Stacy Sims reminding us that “women are not small men” was awesome, while Barry Du Bois shared a deeply moving perspective on resilience and purpose through his own wake-up calls. And Mitch Wallis challenged the idea that happiness is not the goal which really resonated. For me, the biggest takeaway has been recognising that we’re all human, all doing the best we can, but we operate so much better when we let go of blame, shame and guilt. Tess and I love sharing our personal experiences and anecdotes with our audience.

What can people expect from “A Wake Up Call”
People can expect raw, powerful and deeply honest conversations that explore what it really means to wake up and live life on your own terms. Our Podcast is all about real stories, vulnerability and the moments that shape us through the kind of conversations that make you think, reflect and grow. We also make every episode practical by finishing with an AIA Vitality “Do It For Life Toolkit”. Simple tips and tools listeners can immediately apply to improve their mindset, wellbeing and performance in everyday life.

Do you have a morning routine that you swear by?
My mornings are shaped by the surf forecast which is one of the perks of not having a traditional 9-to-5 job! But I do have a routine that keeps me feeling grounded, energised and healthy. The first thing I do when I wake up is tell Kirk I love him, then we spend 10–20 minutes meditating in bed together. After that, I tongue scrape with a copper scraper, brush my teeth with my non-dominant hand to activate my brain and hydrate with a big glass of water mixed with magnesium, D3K2 drops and vitamin C. I’ll then have a protein smoothie with creatine to fuel my body for a surf before checking the conditions and planning my day around the ocean. It’s a routine that keeps me physically and mentally balanced.

Was health and fitness important to you growing up, and how has your fitness philosophy changed over the years?
Health and fitness have always been a big part of my life. I was a hyperactive tomboy growing up, so movement, sunshine, nature and fresh air were essential for both my happiness and wellbeing. The one thing I didn’t understand back then was nutrition. I had no real knowledge around how to properly fuel, nourish and repair my body, which has definitely caught up with me in my more “mature” years. I lived on Vegemite on toast, hamburgers, fried food, pizza and thick shakes! These days, my philosophy is much more holistic. I still love movement and adventure, but I now place equal importance on nutrition, recovery, rest and training variety. I’ve learned that true fitness isn’t just about pushing harder, it’s about supporting your body so you can perform and feel your best long term.

Talk us through your weekly training split.
My training split is actually pretty simple. I train in the gym twice a week and surf five to six times a week, depending on the conditions. Surfing gives me a great mix of strength, endurance, mobility and mental reset all in one. One day a week I work with Shannon Ponton, my personal trainer who programs my gym sessions based on where I’m at physically and energetically at the time. He definitely pushes me, thankfully not quite as hard as he pushed contestants on The Biggest Loser! Ha!

How do you stay motivated on days when you don’t feel like working out?
I’ve learned to cut myself some slack. There’s a big difference between not feeling like training and genuinely needing rest. Learning to listen to my body has become a real superpower. My old “push through no matter what” mentality almost cost me my life when I was competing and it’s definitely impacted my long-term health. Now, on lower-energy days, I focus on doing something rather than nothing. I might set a 30-minute timer for a surf, go for a walk instead of hitting the gym, spend 20 minutes in the sauna or run to the beach for a swim. I believe we need to move away from the “all or nothing” mindset and embrace an “all or something” approach instead. It keeps us consistent, motivated and moving without the guilt.

If you’re not in activewear at the gym, where can we find you and what are you most likely to be doing?
Surfing in a bikini or a wetsuit at Freshwater or Manly Beach. Walking with [husband] Kirk [Pengilly] to Manly to reward ourselves with a gelato, then we walk home. Riding our mountain bikes to a restaurant or café, playing tennis or swimming at the local rock pool. Basically, if it involves the ocean, sunshine or movement, I’m in!
We live in an age of social media where people have more access than ever to our lives and are quick to judge.

How do you handle negative comments or criticism online and in real life?
As an adoptee, I know I have a deep-seated fear of rejection, so negative comments or criticism can affect me more deeply than people might realise. Awareness has been key for me. I’m very mindful about when I read comments. If I’m feeling depleted or overwhelmed, I avoid it completely because searching for a quick dopamine hit online and finding negativity instead can have an instant impact on my mental health. But when I’m feeling energised and grounded, I can process criticism much more objectively. Sometimes I’ll laugh it off, share it with someone I trust or simply say out loud, “Thanks for sharing.” To be honest, while I share a lot online, I rarely read the comments. My goal is to contribute something positive and helpful without becoming dependent on validation or reassurance. Of course, it’s nice to know the message is resonating, but I’ve found the less attached I am to the commentary, the stronger and healthier I remain. And honestly, people stopping me in the street to say my content helped them means far more to me than most comments online.

What self-care strategies do you use to maintain positive mental health?
Self-awareness and self-care are foundational to my mental health and wellbeing. I don’t wait until I’m stressed, overwhelmed or depleted before taking care of myself, I’m proactive because I genuinely love feeling well and understand the compounding effect of small daily habits. Life isn’t good all the time, but I’ve learned I can soften the lows by consistently doing things that support my mental health. Some of my go-to strategies include using “I AM” mantras like I AM worthy, breathwork such as box breathing, journaling, meditation, surfing, sunshine breaks, hugs, naps, walks in nature, time with good friends, music, yin yoga before bed, nourishing food and lots of filtered water. I’m also very conscious of the things I avoid to protect my mindset. I don’t watch the news, rarely drink alcohol, avoid gossip and don’t check social media daily. And one slightly random but effective rule… I never stand naked in front of a full-length mirror at night! Little boundaries like these make a big difference.

What’s a fitness myth that you wish would go away, and why?
No Pain, No Gain. The “all or nothing” mindset is incredibly damaging. People believe if they can’t do a full workout, they may as well do nothing. But a walk, stretch, surf, swim or 20 minutes of movement still counts and has enormous benefits for both physical and mental health.

What is your approach to nutrition? How do you maintain balance and still enjoy your favourite foods?
I genuinely love food, which is surprising considering how many dietary restrictions I have! I’m gluten free, lactose intolerant, yeast free, red meat free and don’t eat mushrooms, pork, duck or grains… so people often ask, “What do you eat?” One of the biggest game changers for me was learning from Stacy Sims about the importance of protein before and after exercise, especially during menopause. That shift alone made a huge difference to my energy, recovery and body composition. My weekly staples are protein smoothies, salad bowls, lean chicken and veggies, tofu, avocado, fish (preferably wild-caught), plus homemade muffins and cookies. And my ultimate weakness is hot chips! These days, my approach is all about balance and sustainability. I’ve found a way of eating that works for my body, so I’m much more relaxed around food. Kirk and I love eating out, but I’ve learned to stop when I’m full, enjoy the occasional gelato and only have sweets when I genuinely feel like them, which isn’t that often anymore.

What’s your go-to treat?
Loco Love chocolate- Cashew Caramel crunch and Peanut butter caramel. YUM! I also love their Higher Being Hot chocolate as an after-dinner treat.

Who inspires you?
My husband Kirk inspires me. I’m proud of how he looks after his health, especially as he’s getting older. He’s strong, healthy, happy, vibrant and energetic and it’s a reminder of taking care of yourself now so you can be active and enjoy life as you age.

You’re working out in the gym – what are you listening to?
Eminem Radio.

Reflecting on your whole journey to date, what are you most proud of – personally or professionally?
Personally, I’m most proud of the challenges and obstacles I’ve overcome, because through that growth I’ve been able to become a more positive and grounded person. My goal is to be a beacon of positivity in a world that can often feel driven by fear and negativity. Professionally, I’m incredibly proud of my surfing career and the legacy I was able to leave in women’s surfing. These days, though, the work we’re doing through Awake Academy brings me the greatest sense of purpose, satisfaction and joy.

What is the best piece of advice you’ve ever been given?
Learn to say “Thank you,” and mean it.

What’s next for you?
Honestly, I have no clue, and I’m surprisingly okay with that! This year alone has stretched me in ways I never could have imagined. From closing a runway show at Melbourne Fashion Festival for Lisa Barron, to stepping onto the stage at TEDxSydney, being selected as a finalist in the Archibald Prize and turning 54! Right now, I’m staying open to the opportunities that align with my values, continuing to grow and saying yes to the things that genuinely light me up. It’s a Hell Yeah!