Thrive at Sea: The Wellness Blueprint

Course Details

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Thrive at Sea: The Wellness Blueprint

Tessa Pillay (Navigating Balance)

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Mental resilience, stress management and avoiding burnout
The truth about fat loss and muscle gain — and why most diets and workout plans fail in the yachting lifestyle.
How to balance your plate for energy, satisfaction, and results — even with limited control or time.
Strategies to manage emotional and binge eating without guilt or restriction.
How to stay consistent with workouts and nutrition during boss trips, crossings, and nights out.
Mindset tools to shift from all-or-nothing thinking to sustainable, balanced habits.
The key supplements, snack hacks, and realistic routines that actually work at sea.
A step-by-step road-map to build the body and lifestyle you want — without sacrificing your social life or mental health

Course Curriculum

Welcome to Thrive at Sea: Set sail toward your strongest sea
Task: Self-visualisation. Where do you see yourself in a year from now.

What Thrive at Sea will unlock for you
My personal story: From restriction to thriving in the yachting industry
How evidence-based coaching transforms your body and mindset
Resource: Self-visualisation activity with guided prompts

Block out the noise: Become your own expert: Spotting Fads vs Facts
Red flag check-list

Nutrition 101: Master your metabolism through

Stress, fatigue and burnout. Build resilience in the high-stress world of yachting
A burnout prevention and recovery menu activity

Fuelling your body to feel unstoppable at sea
Breakfast recipes Smart snacking guide

Sleep & recovery: Your untapped superpower
Task: Sleep hygiene optimisation

Master your mindset by breaking free from emotional eating & transform your relationship with food
Emotional eating food diary template Post-binge kit: diving deeper into the motivations and finding a way out of the cycle.

Move with purpose: Evidence-based fitness for strength, energy and longevity
2-week workout plan (No equipment)

Alcohol, crew culture and wellbeing: Own your social life without losing yourself
Self awareness task: Habit tracker template

Bringing it all together: Turning knowledge unto action. Goal setting, accountability and long-term success
SMART goal and reflection template Submission: Feedback on your SMART goals for 2 weeks

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Tessa Pillay (Navigating Balance)

Nutrition & wellness

Tessa is a registered dietitian, personal trainer, and current yacht crew member with experience across deck, interior, and galley. She’s the founder of Navigating Balance and leads our wellness division with a practical, science-based approach. Her signature course, The Wellness Blueprint empowers crew to build sustainable health and performance habits to thrive in the demanding yachting environment. 15-minute Q&A call book

Course Details

Thrive at Sea: The Wellness Blueprint

Tessa Pillay (Navigating Balance)

What I will learn?

Course Curriculum

Welcome to Thrive at Sea: Set sail toward your strongest sea Task: Self-visualisation. Where do you see yourself in a year from now.

What Thrive at Sea will unlock for you

My personal story: From restriction to thriving in the yachting industry

How evidence-based coaching transforms your body and mindset

Resource: Self-visualisation activity with guided prompts

Block out the noise: Become your own expert: Spotting Fads vs Facts Red flag check-list

How the diet industry profits from confusion

The real truth about “superfoods” and trendy supplements

How to easily spot science-backed advice

Who (and what) to trust for lifelong results

Resource: Red Flag check-list

Nutrition 101: Master your metabolism through

The real role of carbs, protein, fats, and micronutrients

Gut health simplified: Everything you need to know about pre-and probiotics

Understanding your metabolism

How to work with your metabolism not against it – see results and find food freedom

Resource: In-depth guide to macro- and micronutrients. How to spot nutrients in food based on their colour.

Stress, fatigue and burnout. Build resilience in the high-stress world of yachting A burnout prevention and recovery menu activity

How yachting uniquely impacts your health and energy

The mind-body toll of unmanaged stress – it’s not only about your nutrition

Practical strategies to recharge and protect your wellbeing onboard – practically optimise your nutrition and what supplements to look out for

Resource: Mood boosting menu based on your current schedule (Charter season, shipyard, vacation): Select 1-2 habits to build into your daily lifestyle.

Fuelling your body to feel unstoppable at sea Breakfast recipes Smart snacking guide

Taking control of your nutrition onboard Smart snacking and label reading made easy

Understanding the importance of hydration and electrolytes

How to communicate with the chef/chief stew to support your goals

Sleep & recovery: Your untapped superpower Task: Sleep hygiene optimisation

Why sleep is your most powerful fat-loss and muscle-building tool

Understanding sleep metrics and optimising your rest

Create a personalised sleep routine that works with yacht life

Master your mindset by breaking free from emotional eating & transform your relationship with food Emotional eating food diary template Post-binge kit: diving deeper into the motivations and finding a way out of the cycle.

My journey healing from binge eating disorder

Why yachting is the perfect storm for emotional and binge eating

How to spot the difference: Hunger vs emotion vs binge

Coping strategies to ride the emotional waves without food

The mindset shift: compassion, growth and sustainable change

Stepping outside of your comfort zone without restricting

Move with purpose: Evidence-based fitness for strength, energy and longevity 2-week workout plan (No equipment)

Benefits of physical activity for your mind, body and longevity

How building muscle boosts your metabolism (even at rest)

Muscle overload 101: Achieving results with minimal equipment

Should we be exercising during charter? When to push and when to rest

Alcohol, crew culture and wellbeing: Own your social life without losing yourself Self awareness task: Habit tracker template

What science really says about alcohol and your health

How alcohol affects fat loss, performance, and mental health

How to set boundaries and protect your goals without missing out

Building confidence being “sober curious” in a party-heavy culture

Bringing it all together: Turning knowledge unto action. Goal setting, accountability and long-term success SMART goal and reflection template Submission: Feedback on your SMART goals for 2 weeks

Why chasing just 4% improvements is your secret weapon

The most effective way to create long-and short- term goals to align with who you want to be

Building resilience: How to course correct when things don’t go to plan

Resource: Weekly goal setting template with a weekly reflection guide

Personal feedback from a Yacht crew Dietitian

Student Ratings & Reviews

Tessa Pillay (Navigating Balance)

Nutrition & wellness

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Welcome to Thrive at Sea: Set sail toward your strongest sea
Task: Self-visualisation. Where do you see yourself in a year from now.

Block out the noise: Become your own expert: Spotting Fads vs Facts
Red flag check-list

Stress, fatigue and burnout. Build resilience in the high-stress world of yachting
A burnout prevention and recovery menu activity

Fuelling your body to feel unstoppable at sea
Breakfast recipes Smart snacking guide

Sleep & recovery: Your untapped superpower
Task: Sleep hygiene optimisation

Master your mindset by breaking free from emotional eating & transform your relationship with food
Emotional eating food diary template Post-binge kit: diving deeper into the motivations and finding a way out of the cycle.

Move with purpose: Evidence-based fitness for strength, energy and longevity
2-week workout plan (No equipment)

Alcohol, crew culture and wellbeing: Own your social life without losing yourself
Self awareness task: Habit tracker template

Bringing it all together: Turning knowledge unto action. Goal setting, accountability and long-term success
SMART goal and reflection template Submission: Feedback on your SMART goals for 2 weeks