Meet Carla Papac -
Ironwoman, Exercise Physiologist, and ocean lover.
From her early days at Cronulla Surf Club to racing in Australia’s toughest surf lifesaving events, Carla has built a career on hard work, resilience, and a deep connection to the water. Beyond competition, she’s passionate about female health in sport, sharing her knowledge through her podcast, The Female Update. In this interview, she talks about the importance of falling in love with the ocean, her go-to race mindset, and why thinking big has been one of her greatest lessons.
Can you please tell us the backstory of how you got into surf club and what made you want to sign up?
I joined nippers when I was six years old at Cronulla Beach. I already loved swimming, and my parents wanted to build my confidence in the ocean. I didn’t come from a surfing background or a beach-oriented family, but I fell in love with the ocean through nippers. Now, my family is just as obsessed with the beach as I am! I often go searching for waves to body surf with my brother and dad—though Mum still prefers the protected, mostly flat Cronulla Beach.
Do you have any race-day superstitions or non-negotiables before competing?
As I’ve gotten older and dealt with more injuries, aches, and pains, I’ve developed a pretty comprehensive warm-up routine before every race day. Through my work as an Exercise Physiologist and the many amazing practitioners I’ve learned from, I’ve come to understand how to properly activate the body. I swear by it—especially when it comes to multi-day races.
If you were a JAYD shade, which hue would it be and why?
I feel like I’d be Meadow! It’s bright, fun, and stands out - just like my outgoing and slightly crazy personality that loves to be on show. The green hue also feels very earthy, and I associate green with healing, which reflects my more spiritual, almost hippie side. I love the environment, know about every superfood, and feel most like myself when I’m in nature.
If you could only eat one cuisine for the rest of your life, what would it be?
I don’t know if this counts as a cuisine, but my diet is most similar to a Mediterranean diet. I’m super indecisive and love variety, so as long as there are lots of veggies and fresh flavours, I won’t get sick of it!
What advice would you give to someone starting out as an Ironwoman?
Fall in love with the sport and the ocean first. The skill component of being an Ironwoman is one of the most important foundations, and it comes from spending endless time playing in the surf, staying back after training to catch waves, and just generally frothing on the ocean. The hard work, grit, and discipline will come as you get older, set your goals in the sport, and find the right coach, club, and support system to help you discover your "why" and passion for competing.
Outside of training, where would we likely find you, and what would you be doing?
Being involved in sport my whole life has made me a bit of an exercise fanatic! I’m always doing some form of movement to recover or ground myself, like yoga or Pilates. I’m also super passionate about educating the next (and current) generation on female health in sport, which I love sharing on my podcast, The Female Update. I’ve had some incredible guests, including Lani Pallister OAM and Ellie Beer—amazing local athletes doing some very cool things in their sports!
What’s the best piece of advice you’ve ever been given?
I still struggle to take this advice, but my mum always tells me: "Never be too realistic." I can be quite logical, which is necessary when it comes to hard work—because you can’t cheat hard work. But I also remind myself that no opportunity, race, or sponsorship is beyond me… like my partnership with JAYD! I started visualising myself being sponsored by JAYD long before it happened—imagining the shoot I just did with Midnight Rise Media and picturing which JAYD swimsuits I’d wear. The fact that it all came to life (go check it out on my Insta!) is still so wild to me. It’s a reminder to never limit my ideas and to think big. 😉
What do you think about while racing?
It always changes depending on how focused I am or how the race is going. Sometimes, I’m hyping myself up with positive reinforcement (especially if I’m behind—I’m manifesting some big waves!). Other times, I’ve got a song stuck in my head and try to match my tempo to it.
What’s your go-to way to wind down?
Being an Ironwoman means training A LOT. I also work as an Exercise Physiologist, where I talk to people all day and take on their challenges—which I feel privileged to do, but it can also be quite draining. When it comes to winding down, calming my nervous system is a top priority, so honestly, just being alone and having nothing to do can feel so liberating.
When I have more energy, I love grabbing coffee or dinner with friends, going for a swim or surf, reading, or spending time with people who make me feel calm and truly myself.
