The idea of spending three days drifting in the middle of the ocean, gorging on buffets and lounging by the pool with an all-you-can-drink beverage package had me skeptical about whether you can stay fit on a cruise.
After all, I’m a competitive weightlifter and group fitness instructor. At home, I track my macronutrients and aim to eat at least 130 grams of protein per day
So when Princess Cruises invited me to embark on the new Sun Princess ship’s sailing for members of the media, I was curious whether I could keep up my fitness and nutrition goals. Princess Cruises paid for my specialty meals at their high-end restaurants and a Princess Plus package, which gave me access to up to two fitness classes per sailing.
But I found out you don’t need all the add-ons to stay fit on the cruise. In fact, I found ways that staying active and eating healthier on cruises could actually be better for your wallet, too.
Here are some of my tips as a certified fitness instructor and travel expert.
Try the buffet over restaurants
The buffet had plenty of sweets and greasy food, but it also had veggies and other lighter fare. (Photo by Sally French)
Cost: None; the buffet is included in the cost of the cruise.
One of my biggest concerns about going on a cruise was whether I would be able to get enough protein. Thankfully, the Sun Princess protein options were plentiful.
Like most major cruise ships, the Sun Princess has multiple restaurants, some of which are included with your cruise fare and other specialty restaurants that cost extra. I was delighted by the high-quality protein options at those specialty restaurants.
Umai Teppanyaki is one of the restaurants that requires an additional fee. (Photo by Sally French)
My absolute favorite was Umai Teppanyaki. I watched as my New York strip steak and black tiger shrimp were grilled right before my eyes, making for dinner and a show. But the vegetable options were more limited. The cruise covered the cost of my meal, but otherwise, it would’ve been $45.
As it turns out, the all-you-can-eat dining hall, which is open nearly all day and is included with all cruise fares, offered the most in terms of healthy choices.
For breakfast, it’s tempting to go for the monkey bread and cinnamon rolls. (Photo by Sally French)
Now, it also offers the most in terms of unhealthy choices. Unlimited pasta, monkey bread and donuts can certainly be tempting. But the myriad of roasted veggies, large salad bar and variety of meats made it easy to stick to a high-fiber, high-protein meal plan.
For breakfast, I usually went to the omelet station. My order was an egg white omelet with a bonus fried egg, black beans and tomatoes.
The main dining hall, The Eatery, has an omelet bar. Egg whites are available upon request. (Photo by Sally French)
And for a midday snack, I grabbed a miniature poke bowl.
This mini poke bowl was available in the main dining hall, called The Eatery. (Photo by Sally French)
My first stop at the buffet for dinner was usually the BBQ station, which dished out ribs and shrimp.
But it’s also easy to load up on all-you-can-eat protein, too. (Photo by Sally French)
I happily piled that on alongside my salad greens.
The main dining hall was the perfect combination of choose-your-own portion sizes, plentiful veggies and no additional fee. (Photo by Sally French)
For people who want to control what goes on their plate, the buffet is the place to be. You can decide how much dressing goes on that salad, or whether to pile your bowl high with bacon bits versus broccoli.
Plus, it’s included with your cruise fare.
Get creative with sea day workouts
The Sun Princess has a fitness room used for group classes, including indoor cycling. (Photo by Sally French)
Cost: Varies by class, but usually about $20 a la carte (or included with Princess Plus packages).
I got plenty of exercise just going to different activities around the ship. It became my personal mission to take the stairs whenever I could. My room was on deck 14, but most of the action — dining, shows, bars — happened on decks seven and eight. I climbed between 40 and 60 floors per day. Besides helping my step targets, this practical goal helped me avoid potential long waits for the elevator.
I also took advantage of one of the fitness classes (included with my Princess Plus package), which was a 30-minute instructor-led spin class at 7 a.m. Though more than 2,000 passengers sailed on the same journey, only three others joined me for cycling at sea. Maybe it was the early wake-up call or the fee that scared people off.
I realized later that there were free, instructor-led fitness offerings — and those ones had far better turnout. In the atrium, a high-energy Zumba class brought about two-dozen cruisers together in a communal cha-cha. Check the daily ship schedule, as most ships offer some free classes.
As far as strength training equipment, the Sun Princess gym had a nice selection of machines, plus a corner with dumbbells. (Photo by Sally French)
One another day, I hit the weights. Despite no squat rack nor barbell — which I’d consider a gym staple — I was able to get a decent workout with dumbbells and machines. I know my way around a gym well, so I found enough machines and dumbbells to mirror the training I do at home anyway.
Had I needed more steps, I could have hit the jogging track. (Photo by Sally French)
I was delighted to see others in the gym streaming workout videos on their phone that they could follow along with. If you buy a Wi-Fi package for the cruise, you can stream free exercise videos on YouTube (or just download the videos ahead of time). Plus, you can do the workouts at your own time — and save the early morning wake-up call.
Take urban hikes on port days
Cost: Free if self-guided, otherwise excursions are bookable for a fee
Maximal calorie burn mostly happened off-ship. Upon docking in Nassau, which is the capital city of the Bahamas, I walked from the port to nearby beaches.
Then I veered into the city to climb 65 limestone steps up the Queen’s Staircase, which was filled with tour groups stepping out of vans. From there, I trekked to Atlantis Paradise Island, a sprawling, Vegas-esque resort with enough shops and casino space to get lost in (and easily clock some bonus miles). Getting there by car requires a toll, but walking is free.
In total, I crushed 15 miles that day. Plus I meandered through shops I wouldn’t have seen from a car. And, I saved money by visiting some of the island’s biggest attractions without paying a premium for a shore excursion or tour.
On your next cruise, use tools like the “Things to do” tabs on Google Maps to find places within walking distance of your cruise ship. Walking or using public transportation at your cruise stops will simultaneously help you stretch your legs and save money.
Can you stay fit and active on a cruise?
It’s easy to load up on all-you-can-eat desserts on a Princess Cruise. (Photo by Sally French)
I went into this cruise experience thinking I’d come back feeling sluggish and weighed down. Instead, I left with a respectable step count and no need to drop big money on the steakhouse just to keep my protein goals intact. I felt like I got my money’s worth at the buffet — without having to binge on cupcakes and pie.
Throughout the trip, I had enough choices to make healthy decisions, and you can, too. Try the food at the buffet; you might be pleasantly surprised. Look for free ways to workout on sea days, even if that means taking the stairs. And on port days, take yourself on a walking tour. The whole trip made me realize that cruises have your back — and your biceps.
