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As Summer approaches for yacht crew there will be long hours and sore feet but there will also be beach days and fun nights in exotic ports. Now is the time to think about getting in shape to look our best as well as getting strong for a busy season ahead.
Beach Body Ready
We all want to look and feel our best, especially when we’re in our beachwear. The best time to start is always now. Decide to make a change, write down any goals and why they are important. Then resolve to stick to them even when it gets tough.
Creating a plan is essential. You might have to get up earlier to fit in a workout, change your diet, drink more water or sleep more on your time off to reach our goals.
Fitness
Aim for 30 minutes to 1 hour of cardio training and resistance exercises 3-5 days per week. Try a variety of cabin, deck, dock, gym and outside fitness routines to keep exercising interesting and keep muscles guessing. Don’t underestimate the importance of resistance exercises, as building muscle also burns fat.
Spend minimal time sitting in the Crew Mess watching TV, especially when the weather is nice. Instead, aim to get outside and do something fun to burn extra calories and boost mood.
Give this Full Body Dock Workout in Puerto Rico routine a go to get you started.
Diet
Create a lunch and dinner plate with an abundance of salad greens and veggies and an appropriate amount of whole food carbohydrates, fats and protein. Cut back on heavy, fatty, fried and greasy foods as much as possible.
Replace processed junk food with healthy snacks such as fruit, nuts, seeds, dried fruit and whole food snack bars.
Try having a fruit and greens smoothie for breakfast a few times per week to boost your immune system, flatten your belly and brighten your skin.
Have a go at making these Crew Mess Snacks, you will love them.
Water
Staying hydrated with non-carbonated water will help digestion and energy levels. Feeling hungry in between meals is often thirst so it is helpful to check by first drinking a large glass of water and waiting ten minutes before snacking.
Long Hours & Hard Work
While we all want to look good for the beach, it’s equally as important to strengthen our bodies for the long hours ahead. It’s easy to pull or over work a muscle if it’s not conditioned and strong.
Go into the season feeling strong and keep up a short workout routine when guests are on board if you can. Try 10 minutes 3 to 5 days per week of resistance exercises in the cabin after a short power nap. Use body weight, resistance bands and ankle weights for variety.
Try stretching for 5-10 minute each night before bed to help relax and keep your body flexible and resistant to injuries. This 10 Min Sailboat Stretch is great and super quick.
