Outwork
the sea.
Fit to sail, home stronger.
I coach the change I made myself
Before I fixed it, I was the guy the medical warns about: soft, heavy, out of breath on the stairs. Same body, rebuilt. This is the exact road I now take my seafarers down.
Real natural transformation
Real phone photos, the same body just one year apart, rebuilt with the same system I now build for you.
Stronger every contract.
Functional, Hyrox-style coaching built around real ship life, honest accountability, and a coach who has stood the watch. Three things move the needle.
Conditioning engine
Build the aerobic engine to work and move without gassing, the exact quality a long contract erodes.
Functional strength
Usable, joint-friendly strength you can build with a ship's gym, a band, or bodyweight alone.
Medical ready
Get your weight, blood pressure and numbers cleared so the PEME (Pre-Employment Medical Examination) never costs you a contract again.
The job that pays the bills is the one wrecking your health
Nobody warns you that a sailing career quietly eats your body. After a few contracts the weight, the pressure and the numbers on your medical start deciding your future for you.
No time, no energy
Watch schedules, overtime and pure exhaustion leave nothing for training. It slips a little every contract until it is gone.
The galley and the boredom
Fried food, second helpings and midnight snacking, with nothing to do off watch but eat. The weight creeps up a thousand miles from any gym.
The medical you cannot fail
A high BMI, blood pressure or blood sugar can get you stamped unfit and pull you off your next contract. At sea, your health is your income.
Eight stations. One engine that does not quit.
We train from the Hyrox model because it builds exactly what a seafarer needs: an aerobic engine, functional strength, and work capacity under fatigue. Every movement scales to what your ship actually has.
SkiErg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls
No SkiErg or sled onboard? Every station has a proven substitute using bands, dumbbells or bodyweight. You build the same engine with the gear you have.
Know your numbers before you start
Your BMR (Basal Metabolic Rate) is the energy your body burns at rest. Add your activity level and you get your daily calories, the baseline every plan and every medical is built on.
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
Estimate only, using the Mifflin-St Jeor formula. General guidance, not medical advice.
Your strongest version starts here.
Every contract is a choice: come home the same, or come home better. I build the plan, you do the work, your family sees the difference.
Start trainingCoaching for wherever you are in the rotation
On contract or on leave, complete beginner or getting back into it, there is a plan built to your level, your equipment and your next medical.
- Weekly plan for your equipment
- Galley nutrition guide
- Technique video library
- Community access
- Fully personalized programming
- Weekly video check-ins
- Medical-exam prep plan
- Direct message access to me
- Adjusts to your ship and schedule
- Everything in 1-on-1
- Twice-weekly calls
- Nutrition built around your goals
- Accountability tied to your family goal
They shipped out heavy and came home changed
"Failed my PEME last year for high blood pressure and lost a contract. Trained with Ryan for four months, passed clean, and I am back onboard."
"Dropped nine kilos during my contract using nothing but the ship gym and his meal swaps. First time the weight actually stayed off after I got home."
"He gets it because he sailed. He built my sessions around my watch instead of telling me to just find the time. That is why it finally worked."
Ryan Alfred Tampoc
I work overseas as a Third Officer, but fitness has always been my real passion. I wanted to build something around it, so I earned my Certified Personal Trainer credential.
I chose the NCCA-accredited NFPT CPT on purpose. NCCA (National Commission for Certifying Agencies) accreditation is the gold standard that major gyms, fitness centers and corporate wellness programs trust, especially in the US, and it opens real doors in the industry.
For me it was never about another certificate. It was about investing in what I love, staying strong and present for my family as a dad, and using what I learned to coach people who live the same life I do.
The credential the biggest gyms and wellness programs trust
An NCCA-accredited Certified Personal Trainer is the benchmark major fitness centers and corporate wellness programs rely on. Ryan holds exactly that, through the NCCA-accredited NFPT.
- Credential
- NFPT Certified Personal Trainer (CPT)
- Accreditation
- NCCA-accredited (NCCA by ICE)
- Certification No.
- 526481
- Issued
- August 2026
- Status
- Active
Straight answers
Yes. I have built plans around an exercise bike, a single dumbbell, resistance bands and pure bodyweight. We use what your vessel has and never what it does not.
Everything is asynchronous first. You send updates and videos when your watch allows, I review and adjust, and we set live calls only when the ship lets you. The distance is the whole point, not a problem.
If we have enough runway before your PEME, yes. On the free assessment I will tell you honestly whether your timeline is realistic and exactly what it will take to get there.
Most of the men I coach start from zero, or from years of letting it go. Every plan starts where you actually are and builds from there, no gym experience assumed.
We talk through your health, your rotation and your next contract, and I map out exactly what your first block would look like. No pressure, and you leave with a clear next step either way.
Your family is waiting for the healthier you
Book a free assessment and I will show you exactly what it takes to get home lighter, stronger, cleared to sail, and able to keep up with your kids. Limited coaching spots each month.