Meet deck/stewardess Tessa Pillay, who entered the yachting industry as a certified dietitian of four years. She's on a mission to help yacht crew to make their health, fitness and overall wellbeing, a priority, so that they are able to function at their best and give top notch service to the guests. In this Q & A, Our Faceless Crew sits down with Tessa to ask a few questions about her unique triple role on board.
Q. As a dietitian and yacht crew member yourself, you’ve experienced the unique challenges of life at sea firsthand. What inspired you to create Navigating Balance, and how has your personal journey shaped the way you help crew members today?
A: Before joining yachting, I worked as a dietitian, inspired by my own struggles with weight and nutrition. I remember starting my first diet at just 10 years old, which led to years of yo-yo dieting and emotional eating. Studying dietetics helped me break free from that cycle, giving me a deep understanding of nutrition and human physiology, and a passion for helping others do the same.
When I joined yachting, I quickly realised how the industry's stress and unique challenges often drive emotional eating. I invested in my own dietitian and personal training but found they didn’t fully understand the yachting industry. It was clear to me that yacht crew needed personalised, professional support tailored to their lifestyle.
That’s why I founded Navigating Balance—to offer evidence-based coaching that empowers crew to escape the diet cycle, prioritise their health, and achieve lasting change. I’m here to provide a trustworthy, compassionate space to support crew in reaching their goals, without the noise of unqualified advice.
Q. Yachting can be incredibly demanding, both physically and mentally. What are some of the most common health and fitness struggles yacht crew face, and how do you help them overcome these hurdles during busy charter seasons?
A.Yachting is demanding and unpredictable, especially during charter season when you're on call 24/7. Balancing work, rest, movement, and personal time can feel almost impossible, leaving many crew overwhelmed. On top of that, the industry’s focus on aesthetics puts immense pressure on body size and appearance, pushing some crew toward fad diets or quick fixes that often do more harm than good.
Many crew also get caught in the “work hard, play hard” mindset, prioritising short-term relief over long-term health. Emotional and binge eating is a common struggle in this high-stress environment, often leading to feelings of guilt and shame. I help crew build self-awareness and self-compassion—tools that are key to breaking these cycles. By understanding your emotions and learning to treat yourself with kindness, you can create sustainable habits, even in the busiest seasons.
I have set up Navigating Balance as a monthly plan instead of individual consultations which allows crew members unlimited contact with me, this has proven to be incredibly effective and foster longterm results with increased support an accountability for crew members. With personalised guidance, yacht crew can thrive both physically and mentally, no matter how hectic life at sea gets.
Q. Nutrition and fitness can feel overwhelming when juggling erratic schedules and limited resources on board. What are your top tips for making sustainable, healthy choices without sacrificing convenience?
A. Nutrition and fitness can feel overwhelming when you’re juggling unpredictable schedules and limited resources on a yacht. But small, intentional changes can make a big difference in building a healthy lifestyle that works for you. Start by controlling what you can and letting go of what you can’t.
One of the biggest challenges in yachting is the lack of control over meals served on board. Focus on creating balanced plates with what’s available, and remember that variety is key. I often share simple resources with clients, like portioning guides and snack ideas, which make healthier choices easier, even with limited
options.
Here are some simple choices that can make a big impact:
- Don’t fear eating a larger meal when you need to. By learning the basics of nutrition, you can make choices that keep you satisfied and energised while still meeting your goals. Nutrition education plays a crucial role in making these changes feel sustainable, so understanding how food supports your body is a great first step.
- Be mindful of alcohol’s impact on your progress. Yachting is notorious for working hard and playing even harder, but alcohol can interfere with your goals. It’s packed with calories, has no nutritional benefits and forces your body to prioritise metabolising toxins over fat loss, muscle building, and nutrient absorption. Cutting back—even slightly—can make a noticeable difference in both your physical and mental health.
- When it comes to fitness, start small and manageable. Jumping into intense routines often leads to burnout, especially with an erratic schedule. Instead, aim for quick, consistent sessions—a 20-minute bodyweight workout on deck after work is far more effective than inevitably skipping a long, unrealistic gym plan.
Ultimately, the key is building habits that fit your unique lifestyle, I am constantly adapting my clients workout plans as their schedule and location changes. With the right mindset, balanced choices, and realistic fitness goals, a healthier, more sustainable approach to wellness is absolutely achievable—even in the fast-paced world of yachting.
Q. Your approach focuses on mindset as much as it does on nutrition and fitness. Why is mindset work so critical for achieving long-term health, and how do you guide crew members in transforming their perspective on wellness?
A. Your mindset shapes how you view yourself, your goals, and your journey. Many yacht crew have been influenced by toxic diet culture and unrealistic body standards, creating a critical and negative perspective. Shifting this mindset is essential for lasting health and wellness. Unlearning harmful messages about quick fixes and “perfection” allows you to focus on feeling strong, energised, and confident.
This shift helps you see nutrition and fitness as tools for well-being, not punishments. A positive mindset helps you understand the deeper reasons behind your goals, making you more patient and consistent. Sustainable change takes time, and having a clear purpose keeps you motivated.
At navigating balance we aim to empower our clients by giving them autonomy over their journey. I provide guidance and tools, but the power lies in your hands. When you make informed decisions and set your own goals, you feel more accomplished and confident—skills that last long after coaching ends.
Building self-worth through success by reaching goals at your own pace boosts your confidence and reinforces a positive cycle of growth. It’s not about quick wins but creating habits that make you feel proud and capable. A healthy mindset is the foundation for long-term success, helping you break free from self-criticism and embrace lasting change.
Q. You’ve mentioned binge eating and stress management as issues many crew face, particularly in high-pressure roles. How do you help yacht crew break these cycles and develop a more balanced relationship with food and exercise?
A. Breaking the binge-stress cycle begins with creating a safe, non-judgmental space where clients feel comfortable sharing their struggles. Many hide binge eating out of shame, so fostering trust allows us to uncover the real emotions and habits driving their behaviour.
Education on nutrition and fitness is the next step. Misunderstandings about food and exercise often fuel unhealthy cycles, so I provide science-based guidance on cravings, stress management, and the body’s needs. This helps clients feel informed and in control of their choices. Shifting from guilt to self-compassion is key. Instead of blaming themselves, I encourage clients to approach their challenges with kindness and curiosity, building the self-awareness needed to recognise triggers like stress, boredom, or loneliness. Together, we replace binging with healthier coping mechanisms, such as journaling, walking, reading or practicing deep breathing. Over time, these new habits become second nature, and binge eating feels less necessary. While progress takes patience, with the right tools and professional support, yacht crew can achieve a balanced relationship with food and exercise—even in high-pressure environments.
Q. Working out on a yacht comes with its own set of challenges—tight spaces, limited equipment and unpredictable schedules. What are some practical tips or “hacks” for yacht crew to stay consistent with their fitness during a busy charter season?
A. Start small and build momentum—lasting fitness habits come from gradual progress. James Clear, author of Atomic Habits, suggests pushing yourself just 4% beyond your comfort zone. If you’re new to exercise, start with two sessions a week instead of five to avoid burnout, and build from there.
When time is tight, prioritise movement over duration. A 30-minute bodyweight workout on deck can be as effective as a longer session. Consistency matters more than perfection, and every bit of effort adds up.
As yacht crew, your unpredictable schedule means flexibility is key. After a busy
charter season, focus on recovery with yoga or light strength training. During shipyard periods, ramp up strength work. On physically demanding days, opt for lighter workouts or rest.
Set SMART goals—specific, measurable, attainable, relevant, and time-bound—to stay on track. For instance, commit to “a 20-minute workout twice a week” instead of vague plans to “exercise more.”
Above all, be kind to yourself. Some days you might miss a workout, and that’s okay. Fitness is a long-term journey. Celebrate small wins and stay flexible—every effort counts and will leave you more energised for yacht life.
Tessa's incredible expertise is a great bonus to any vessel she is on. Because shes a certified dietitian, she can work hand in hand with chefs, crew and even yacht guests to tailor a plan that can achieve realistic goals. Signing up to her newsletter brings her expertise right to your screen, in the privacy of your home or cabin. The links to her newsletter and website are below. Want to see more of Tessa? She's also on Instagram and TikTok @navigating.balance
