So here’s the deal: apparently “sailing” doesn’t count as exercise. At least not according to my primary care physician, who every time I proudly announce that my fitness routine consists of hoisting sails and dodging boom swings, grins like he’s just heard the punchline of a dad joke. “Markus,” he says, “I know your kind of sailing. That’s not exercise. That’s entertainment.” I mean, harsh. But also… fair?

Sure, we’re not out there doing planks on the foredeck or bench pressing the anchor (although now that I think about it, that anchor is pretty heavy). But by the end of a full day of sailing, I’m tired. My body feels like it’s been through something. Not in a “I can’t move” way, more like “I’ve earned this nap and possibly a cookie” kind of way.

Enter the wellness experts: our oldest daughter, Jennifer, and her husband, Gabe. She’s a certified health and wellness coach, running an entire county’s wellness program like some sort of fitness superhero. He’s the award-winning strength and conditioning coach for a minor league team affiliated with one of those big-league MLB clubs. Basically, they’re the kind of people who think a plank is a warm-up and kale is a treat. Lovely humans, but also relentless in their quest to make us fitter, stronger, and slightly less reliant on cookies.

So, we put out the challenge. “Alright,” we said, “can you design us a strength and conditioning program for cruisers. But here is the catch: on a sailboat, space is gold, so hauling around dumbbells or bulky workout gear is just not on the table. Plus, the exercises themselves can’t take up too much room since we want to do them together on the boat while cruising, whether in the cabin or the cockpit. Resistance bands would be acceptable. They’re lightweight, easy to stow, without eating up any space.” They accepted the challenge.

Yesterday, Jennifer sent over a workout session she created. Today, we gave it a try. The dudes in the workout videos and illustrations that came with the fitness program looked seriously cool. Fit, confident, and almost a little intimidating. I felt quite jealous knowing I couldn’t match their fitness, but I gave it my best shot trying to look just as cool.

Bandana tied tight around my forehead like I was trying out for a retro 80s workout video, sunglasses on (indoors, don’t judge), and some good old rock ‘n roll blasting through the speakers to set the mood.

Bettina and I did the whole routine together inside the cabin, both of us moving and stretching and occasionally grunting like confused manatees. It wasn’t too hard, but it was effective. I could feel muscles I hadn’t spoken to in years saying, “Oh hey, you still remember us!” And the best part? It was raining outside, so we didn’t even feel guilty about skipping deck work.

And yes, we rewarded ourselves with cookies and coffee afterwards. Because balance, right? Just please don’t mention the cookies to our daughter or her husband. Let’s keep that between us sailors.

If any fellow cruisers feel motivated to give it a try themselves (we highly recommend it!), you can find  the instructions for the first fitness session below. If you’re anything like us and not quite sure about all the different exercises and positions, Jennifer added a fantastic bonus in the program’s PDF file – whenever you’re unsure, simply click on the exercise picture, and it will take you to a video demo. Such a lifesaver,

Now, I’m just hoping Jennifer doesn’t fall off her chair laughing when watching her dad sweat like a rookie and look like a fool. Maybe she’ll be humored enough to send us a few more sessions to keep us going? We seriously like the exercises and the program she put together so expertly. A big shoutout and ‘Thank You’ to our landlubber daughter who so skillfully accommodated the constraints of a cruising couple and keeps us motivated to live healthier.

So, what’s your secret to staying in shape while cruising? And, no, lifting that beer stein or scooping ice cream doesn’t qualify as a workout. I know. My primary care physician told me so.