Yoga teacher, nurse, soon-to-be mum, and founder of Mahana Yoga & Pilates Studio based in Papamoa, New Zealand.

When you meet Freya Burke, there’s an instant sense of calm — like someone who’s truly in tune with her body, her intuition, and what it means to live well. A registered nurse, yoga and pilates teacher, and founder of Mahana Yoga & Pilates, Freya has spent years guiding others on their wellness journeys while staying deeply committed to her own.

But her approach hasn’t always looked the way it does now. Once a believer in strict routines and “pushing through,” Freya’s definition of wellness has evolved into something more intuitive, more grounded, and far more sustainable. In this interview, she shares the lessons that shaped her perspective—from the gut feeling that led her to open her studio, to the physical and emotional impact of rebuilding her health after a serious gut infection.

We spoke to Freya about non-negotiable rituals, early mornings, gut-mind connection, and the power of slowing down. Her words are a beautiful reminder that wellness doesn’t have to be perfect—it just has to feel true.

WHAT’S A WELLNESS MYTH YOU USED TO BELIEVE… AND WHAT CHANGED YOUR MIND?

I used to believe that "wellness" meant sticking to strict routines and intense workouts. But over time, I learned that true wellness is more about balance, flexibility, and tuning in rather than pushing through. Listening to my body, resting when needed, and letting go of perfection has brought me far more energy, ease, and long-term wellbeing.

WHAT’S ONE GUT FEELING YOU’VE FOLLOWED THAT TOTALLY CHANGED YOUR LIFE?

Opening Mahana, my Yoga & Pilates studio 7 years ago, was a huge leap - but it was completely guided by a gut feeling. I was young, and didn’t have every detail figured out, or really any idea about what I was doing but I’ve always believed that if something is truly meant for you, it will unfold as it’s meant to. That trust in my intuition has shaped not only my career, but the life I get to live every day - doing what I love and building a space that supports others in their wellness journey.

WHAT’S A NON-NEGOTIABLE RITUAL YOU DO FOR YOUR BODY — EVEN WHEN LIFE GETS CHAOTIC?

Movement - even if it's just a 10 minute walk outside or a short yoga practice at home, movement is my non-negotiable. No matter how busy or chaotic life feels, taking that time to connect with my body helps me reset and come back to myself. It doesn’t have to be a full class or an intense workout, just intentional movement to shift energy, regulate my nervous system, and honour what my body needs in that moment. My other non-negotiable is Coffee haha

WHAT’S THE MOST UNDERRATED PART OF YOUR WELLNESS ROUTINE THAT ACTUALLY MAKES THE BIGGEST DIFFERENCE?

Waking up early and taking time for myself before the day starts is hands down the most underrated part of my wellness routine. Whether it’s a quiet coffee before teaching a 6am class or getting outside for some movement, those early morning moments help me feel centred, clear, and grounded. I’ve never been one to sleep in - I love the calm of the early morning and how it supports my mental health and sets a positive tone for the rest of my day.

 

IF YOU COULD GO BACK AND GIVE YOUR YOUNGER SELF ONE PIECE OF ADVICE, WHAT WOULD IT BE?

I’d tell my younger self to stop rushing and trust the timing of her life. You don’t need to have it all figured out right away - what’s meant for you will unfold when you’re ready. Keep following what feels right, even if it’s different from the path others are taking.

 

WHAT’S THE MOST SURPRISING CONNECTION YOU’VE DISCOVERED BETWEEN YOUR GUT AND HOW YOU FEEL MENTALLY OR EMOTIONALLY?

After getting Cholera while I was studying yoga in India, I experienced firsthand just how deeply connected the gut and mind really are. It took a long time to rebuild my gut health, and during that time, I noticed a huge impact on my mood, energy, and mental clarity. It made me realise that our gut isn’t just about digestion, it plays a massive role in how we feel emotionally and mentally. Since then, I’ve become so much more intentional about supporting my gut health as a foundation for overall wellbeing.

“I FEEL MOST LIKE MYSELF WHEN…”

I feel most like myself when I’m mindfully moving my body and connected to my breath. 

WHAT IS YOUR FAVOURITE THE GUT CØ PRODUCT AND WHY?

My favourite product from The Gut Co is definitely FEED. As someone who suffers from a very sensitive stomach due to past infections, I appreciate how it combines both prebiotics and probiotics to truly nourish the gut microbiome and is a simple but powerful way to support overall wellbeing from the inside out