Our Week on the Gold Coast: How We Travel as a Health-Focused Family
Our Week on the Gold Coast, Australia, as a family
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We were on the Gold Coast for our children's dance competition and stayed at RACV Royal Pines in Benowa, which is also where the competition is held. When we travel as a family, we prioritise all the things we do at home too. We love to be able to eat good food, get plenty of movement, enjoy the sunshine, and keep our days simple and relaxed as possible. Although it was a dance competition, we still wanted to make sure we enjoyed a holiday.
We don't try to fit everything in, nor do we do the busy theme parks or typically go shopping at the malls. We don't stress if things aren't "perfect" - instead, we focus on nourishing meals, keeping well hydrated, getting outside early, and creating a rhythm and flow that supports our energy and nervous system regulation.
This is what our week on the Gold Coast actually looked like.
Day 1: Travel Day, Sunshine & Japanese
We had a very early start, with a 4am pick-up to get to Christchurch Airport. Our original direct flight was cancelled, so we travelled Christchurch --> Auckland --> Gold Coast, which made for a very long travel day. We would definitely prefer to fly direct so we don't spend so much time on a plane or at airports. We made a conscious effort to walk, stretch, and move as much as possible through the airports to support circulation and energy. Although it's quite challenging when you're exhausted from waking up at 3.30am.
On the flight to Auckland we prioritised screen-free time with either reading books or playing games in our travel journal. We had written up a few pen-and-paper games on some pages before we left which gave us a fun 'invitation to play' without having to come up with the games on the spot. Ultimate tic-tac-toe is always a great game to play and the word scramble took our tired brains a lot longer to figure out than we thought!
Requesting a cup of hot water on our AirNZ was great for our early morning start. They don't offer it but if you ask, they will happily bring you one. We absolutely loved flying straight into Coolangatta and liked the airport a lot more than Brisbane. It felt smaller, cleaner, and much more relaxed which is what you want when you travel.
Once we arrived in the Gold Coast, we went straight into the sunshine, went for a walk, and ate nourishing food. Our first meal was at Banana Blossom Salads, a recommendation from a local, which felt perfect after a long morning of travel. It's refreshing in hot weather but still nourishing with warm protein. We highly recommend the Soho Bowl with chicken and extra protein, along with their homemade lemonades - genuinely delicious.
That afternoon we checked into RACV Royal Pines, where we stayed for the week. The first day always feels like the longest as we're ready for sleep before it's even dinner time. We had our first dinner at Arakawa, the Japanese restaurant at the resort. We ordered the teppanyaki 'Akane' set menu (see photos above), which they were able to do gluten-free for Olivia and Sophia. We ordered the kids teriyaki chicken for George. We were grateful for an early booking at 5.30pm Australian time (8:30pm NZ time), as by the time we finished eating we had already been awake for nearly 20 hours.
We typically buy filtered water when we travel as we are accustomed to a very high-quality standard of drinking water. Thankfully the resort gym has a filtered tap so we made sure we always filled up our drink bottles from the gym between the opening hours of 5am - 10pm. We also brought our Daeli electrolytes with us to add to our water as needed, especially if anyone was feeling the effects of heatstroke from being out in the sun for too long.
Thankfully, the sun sets much earlier in Queensland so after dinner it was already dark and we felt ready for sleep! We brought over our red light book lights as well as our two amber light motion sensors - these were great for setting up in the room and the bathroom so we could easily see without needing to turn on the bright lights in the middle of the night.
Olivia and Sophia also travelled with eye masks for sleeping, as well as the loop ear plugs. It helped drown out the noise of the air-con and 'hotel ambience' for a better night's sleep.
Day 2: Sunrise, Broadbeach & Coolangatta
We were up early, which is easy when you're still on New Zealand time but they're three hours behind. Went for a sunrise walk around the resort, listening to the birds and the morning chorus - a beautiful way to start the day and help reset circadian rhythm. The resort has a gym so we made the most of it in any free window of time, even if it was just a 30min ride on the stationery cycle. This worked out perfectly on the days right after a sunrise walk.
Breakfast was at Elk Espresso in Broadbeach, which was a firm favourite on our last visit, and continues to be one of our favourite spots. George even wears the merch from his purchase in 2024! We love that they open early (from 5.45am), the service is consistently excellent, and the food is reliably good. We love the potato hash option, the steak and eggs, and they cater well for gluten-free.
After breakfast, we walked straight across the road to Kurrawa Beach Surf Club, and the glorious beach. We hadn't planned to swim, but with it being hard to resist we end up jumping into the ocean in our clothes. The squeaky golden sand (seriously - it squeaks!), salty water, and sea breeze were the perfect reset.
We did a supermarket shop to stock up on fresh Queensland fruit for snacks and lunches. We brought Canterbury Biltong biersticks from home, which made easy protein snacks for the kids wherever we were. What we love about the time zone change is that we can go supermarket shopping, work out at the gym, go for a walk in nature, have a delicious cooked breakfast, and go for an ocean swim - all before 9.00am!
The afternoon was slow and simple - swims in the hotel pool, games outside, card games we'd brought with us, and time together with friends.
In the evening, we headed to Coolangatta for a beach swim. It's a great beach, though the kids got cold as the sun dipped behind the clouds. We walked along the coast to Xenia, the Greek restaurant we enjoyed visiting last time we were here. The gluten-free pita bread was incredible (it tastes house-made), the staff were thoughtful and accommodating, and the kids' meals came out quickly. We shared the lamb shoulder with potatoes, dips, and pita bread - more than enough for four hungry adults.
After dinner, we went next door to Ottimo Gelato, which has dairy-free and gluten-free options, then walked back along the beach to the car admiring the night skyline.
Day 3: Burleigh Heads, Swim & Sunset
We decided on a change of scenery today and knew about a walk at Burleigh Heads so decided to head there for breakfast. After a quick search online we headed to Burleigh Heads and had breakfast at Palm Springs Burleigh. The aesthetic is beautiful, and the food and juices were excellent. Ordering via QR code made it easy to see what the meals looked like as well as the gluten-free options and modifications. We could still order and pay at the counter.
After breakfast, we walked through Burleigh Heads National Park and continued along the coastal walk to Tallebudgera Creek for a swim. It was HOT but the views were absolutely stunning. The water was crystal clear, the sand golden, and it was easy to float and swim - especially welcome on a very hot day.
We needed to be back for the dance competition, so we made sure were back at the hotel by midday. It also helped to give us a bit of a break from the hot sunshine.
That evening, we drove out past Surfers Paradise to The Spit, near Sea World, for a sunset photo shoot with a friend. We were lucky enough to see dolphins swimming in the water - a truly magical moment. Again, going in the water was irresistible and we quickly learnt we just need to bring togs and towels with us everywhere!
Dinner was at Fricken Chicken in Broadbeach. It's our absolute favourite for gluten-free food - cooked in beef tallow, incredibly filling, affordable, and genuinely delicious. The Fricken Feast Box easily feeds two people, and their house-made lemonade is a must. We became OBSESSED! When you're used to having to eat gluten-free bread, it can literally blow your mind to eat bread that doesn't taste like cardboard. We don't know what wizardry they use, but it was delicious. Now we just need to convince them to open up a place in Christchurch....
Day Four: Competition Day & Hotel Time
Saturday morning was a bit slower for us getting up and about, and we completely forgot how busy brunch spots can get, especially when you get up a bit later. We couldn't get into our usual breakfast place and went to Base instead which was nearby. We had to be back at the hotel for dance training so we didn't have the luxury to wait. The food was fine with decent portions, but everyone loved Sophia's acai bowl - it was huge and delicious.
Most of the day was spent at the hotel for a group dance training as well as George's solo performance. He had really been struggling with heatstroke and unfortunately the outdoor stage they set up was like a greenhouse and 32 degrees! Our priority was keeping him cool and making sure he didn't faint.
We made sure to get outside to the hotel pool but prioritised rash tops and shade where possible. Dinner was Banana Blossom Salads again, as it was easy to fit in around dance awards and evening performances. Thankfully John was willing to be our own personal food delivery system.
Day 5: Early Start & Full Dance Day
Up early again for a quick sunrise walk, then back to Elk Espresso for breakfast. George had to be ready for dance by 8am, so early-opening breakfast spots really suit us - especially staying on New Zealand time. I can't imagine ever waking up to go out for breakfast at 6am when we're at home, but with the time difference and early sunrise in the Gold Coast, it happily worked out well for us.
George had junior squad dances in the morning, and Sophia had her solo in the afternoon. We made sure Sophia had a nourishing protein-focused breakfast by ordering a gluten-free omelette via room service.
That evening was tricky with group rehearsals and team photos, so we ordered gluten-free club sandwiches for Olivia and Sophia, and normal club sandwiches for John and George, from room service. Thankfully the portion size is large. Two club sandwiches easily fed all four of us, with fruit from our fridge on the side.
Day 6: Friends, Food & Fun Dance Squads
This was another full dance day, with George's final junior squad around midday, and all of Sophia's eight squad dances from 4 - 10pm. And yes, it ended up being a very late night when you're watching dance shows at the equivalent of 1am NZ time. We spent time with friends at the hotel pool when there was free time but kept the day simple.
Our local friends bought us some delicious treats - the Funday lollies and chocolate coconut water.
We typically refer to these days as 'hotel days' and luckily the 5-star resort has everything we could possibly need. By the next day we're struggling a bit with cabin fever but with all the friends around the place, it's easy to be entertained with catching up with people.
Dinner was Banana Blossom Salads again - the Soho Bowl was ordered by everyone as that continued to be a reliable favourite. Just don't mention the edamame beans.
Day 7: Beach, Rest & Swims
Breakfast was back at Elk Espresso again but we ordered different dishes. The steak and eggs were excellent. We explored a few beach options after having a rest at the hotel reading our books. We ended up near Surfers Paradise but it was a bit windy. Of course, the water is always warm. I'm not sure why our beaches don't display the water temperature?!
We spent most of the day at the hotel, Sophia off shopping with friends, George at the hotel pool. Dinner was Fricken Chicken again because George hadn't had the opportunity to eat there.
Evenings were spent frog hunting with friends and looking for bats around the resort.
Day Eight: Wildlife, Warm Weather and Wrapping Up
We were up early for our last proper day in the Gold Coast. Thankfully it was a truly hot and sunny day -- perfect for an 8am swim near Palm Beach / Currumbin Creek. Breakfast was at Dune Cafe, right by the beach, which made everything easy. They do a great gluten-free eggs benedict - we recommend having the hollandaise on the side.
From there, we went to David Fleay Wildlife Sanctuary, which was the perfect way to see koalas and crocodiles without committing to a big zoo. It felt calm, manageable, and ideal for a morning stroll. It felt like the Gold Coast equivalent to Willowbank.
As it was such a hot day we stopped at the Burleigh Fruit Shop on James Street for fresh juices and smoothies - refreshing, nourishing, and a hit for all of us. We then also treated the kids to Yo-Chi as that was on their wish list for Australia. You get to fill up your bowl with frozen yoghurt then add as many toppings from the selections as you like. You pay based on weight and there's so many options to choose from the kids absolutely loved it.
The kids spent time enjoying the resort pool, and because it was such a favourite (and we were craving it), we finished the trip with Fricken Chicken one last time. Apart from the weather, it is what we'll miss the most back in Christchurch!
A Few Practical Things That Made This Trip Easier
Nomad eSIM
We used a Nomad eSIM for this trip (for three of us in total) and it was a lot cheaper than roaming prices. We found it really easy and straightforward. As long as you have WI-FI when you install it, you're set up quickly and can use data straight away. Because we were travelling as a family and didn't need to make phone calls back to NZ, having data-only was completely fine for us. We could still send messages and FaceTime as we all have iPhones so it made it really easy. We had plenty of data and never ran into issues with coverage.
The only downside we noticed was when we went to order food at a place that gave a QR code and required SMS verification - we couldn't receive that text. But because we could still order at the counter, it wasn't even an issue. Aside from that, it worked really well and made travelling much simpler.
QEEQ Car Rental
We hired our car through QEEQ, which is like a third-party booking and insurance platform. Sometimes these services can feel a bit uncertain when booking online, but our experience was excellent. Everything was clear and well communicated, the car rental insurance was straightforward, and the overall cost was very reasonable. We had a great car and genuinely good service throughout the process.
Gold Coast Airport (OOL)
One thing we'd highly recommend is flying directly into Gold Coast Airport in Coolangatta if you can. On our previous trip we flew into Brisbane, and the difference was huge. Gold Coast Airport is smaller, cleaner, and much easier to move through. It also meant a much shorter drive to and from our accommodation.
The only challenge is that one end of the airport is in a different time zone because it's so close to NSW so that can be a bit confusing! Overall, it was a far more relaxed start and finish to the trip compared to Brisbane airport, which felt very busy.
Pack Vitamin C
Whenever we travel as a family we're often like a mini travelling natural dispensary. We took all of our nutrition with us but failed to remember to bring Vitamin C and some helpful homeopathic remedies. Thankfully we also had our family from JR Chiropractic there and they had thought ahead! We ended up using their Liposomal Vitamin C and made mental notes to keep that in mind next time. If you're unsure, feel free to ask John for his professional advice and what to do if anyone ends up being under the weather.
Sun Protection
We packed Avocado Zinc sunscreen with us and absolutely loved it. We also got into the habit of checking the UV Index before slapping on sunblock. Most of the time we were out early in the morning and the UV Index was so low we were fine without any sunblock on and keeping track of the time. During the middle or hottest parts of the day we made sure to wear more sun protection with putting on sunblock but also wearing rash tops in the pool, hats, and looking for places with shade - a well sought-after commodity!
The best thing you can do to protect your skin against the sun is getting out early in the morning at sunrise and exposing your skin to the sun at that time to prime it for later in the day. Keeping an eye on the UV Index and protecting yourself from being out in the sun for too long. Our issues weren't often the sunburn but the heatstroke we would experience - keeping well hydrated is essential! And packing Lifestream AstaZan is an absolute must to help with sunburn inflammation.
Final Thoughts
We're so grateful for this family holiday on the Gold Coast. We didn't try to do absolutely everything because we wanted to make sure we enjoyed time together as a family and also got to relax. We focused on good food, beach swims, sunshine, and good times with others. The Gold Coast made it easy to support our bodies while travelling, especially with so many delicious gluten-free and family-friendly options.
These are all places and experiences we'd happily return to - and ones we genuinely loved as a health-focused family.
If you'd like a visual snapshot of this week, you can find a reel over on @selftrustsociety where we shared moments from this trip. Feel free to save it for future travel inspiration. And if you have any tips for the next time we go to the Gold Coast, please let us know!
