Picture it, you’re standing at the edge of Santorini’s cliffs, your gap year finally here. The sunset is blazing a gorgeous art show of oranges and purples reflecting off the sea. But you’re stuck – knees creaking, breath short, sweaty upper lip, mind too panicked with racing heart to soak it in and enjoy it. Your dream is unfolding but your body is failing you. Sound far off? It’s not. Most of us hit our 30s, 40s, and 50s thinking that we’re “fine”, but fine isn’t going to carry you up ancient castle bell tower steps or through bustling markets. Your gap year, retirement, or dream vacation deserve a body, mind, and soul that can keep up – are you ready?
I get it, fitness isn’t everyone’s thing. I’ll let you in on a little secret – I used to dodge it myself. Nachos were my love language, cold frescas my fav, and challenging exercise left me clammy and kinda panicky. At 47, I was “healthy-ish”—a busy professional, not falling apart. I went to CrossFit a few times a week, held walking meetings with my team, and generally moved my body more than sitting idle. But I had a super sore knee most of the time I was working out (or walking in heels at the office), stress of the world I was leaving behind still fogged my brain, and my soul? It felt flat, buried under years of grind. If I’d jetted off then, I’d have dragged through temples and trails, not danced through them seeing magic and synchronicities at every turn.
Does Your Fitness Match Your Goals?
What do you dream of doing with time that is 100% devoted to you and your passions? Paint amazing pictures in your mind; make them verbose, vibrant, shining with excitement and wonder. Don’t limit yourself — these are your dreams! What new activities will you try? Where will you travel? Who will you meet? What will you see? What do you want to experience now that you have all the time in the world?
Now take a good, long look in the mirror and ask yourself if your body is ready to perform at the level of the dreams you just conjured up. What kind of strength is required for new hobbies like skiing, gardening, or Muay Thai? Are you ready to walk 15-20k steps every day to explore in Bangkok? Can your ankles and knees handle cobblestone sidewalks in Morocco? Will you be able to heft that suitcase into the overhead? What if there are tiny staircases down to basement bathrooms with no elevator?
There is no shame here, just an honest look at where you are and where you want to go on your adventure – comfortably, confidently, and safely. Preparing your body to be its best raises your spirits, your health, and your vibration within the universe.
If the answer is 100% ready, congrats and keep it going. If the answer is ‘oh shit, I might have some work to do’ then make a simple game plan and take action today. Body weight movements are free, easy, and available for you to do anywhere at almost any time (walking, jogging, hiking, push ups, pull ups, squats, sit ups, etc.). And/or get a coach or join a gym. It’s the least you could do in pursuit of living your big, vibrant dream life.
Your big plans—gap year, retirement, that bucket-list trip—need more than a plane ticket and busy itinerary. Gorgeous sunrises over ancient ruins are off the beaten path. Wineries with killer views sit atop steep hills. Wandering hidden neighborhoods means hours on foot. If your body’s sore and out of shape, your mind’s drained, or your soul’s numb, you’ll miss the magic. Worse, you’ll feel it—every ache, every foggy moment—knowing you could’ve fixed it.
When the reality and excitement of my grown up gap year finally hit, I realized my body could be a limiter, or a strong and trusted partner. It’s not (all) about six-packs or winning the workout—it’s about freedom. I realized my “okay” body was self-inflicted sabotage. Years of desk lunches, skipped workouts, and happy hour nachos had stacked up (pun intended). My mind was stressed, my soul starved for joy. Fitness became my reset: a way to feel alive inside my own skin, strong enough for mountains, clear enough for epiphanies.
You might think, “I’m too busy,” or “I’ll start later.” But later is too late when you’re wheezing halfway up Machu Picchu. Your body is your spacesuit for adventure—neglect it, and it’ll ground you. The good news? You don’t need to be a marathoner or special forces. Small changes now can make your gap year epic, not exhausting. I learned that at 47, and it changed everything.
Practical Steps
Here’s how I started—small, doable stuff you can steal:
- Walk with Purpose: 25 minutes daily, absolute minimum. I’d stride through my neighborhood, noticing trees, waving at neighbors, feeling my legs wake up. Bonus: it preps you for long travel exploration dayss
- Stretch for Freedom: Try a 5-minute morning stretch—allow your body to wake up a little before you drive it through your busy day; 5 minutes of any type of stretching that feels good. It eased my stiff joints, and helped me listen to what my body needs.
- Breathe to Reset: Box breathing—inhale 4, hold 4, exhale 4, hold 4—for 2 minutes. It helped calm my nervous system after surviving corporate america for 25 years, and helps with mental clarity and big decision making.
- Eat More Protein: I know, everyone and their sister is saying you need more protein and to count macros and blah blah blah. Just start with making sure you have a sufficient source of protein at every single meal, and you can add more specificity once you get into that habit of choosing protein first. You’ll feel amazing.
- Strength Train: This one is the easiest and somehow the hardest for people to master. You can change your diet and lose all the weight you want, but if you don’t add strength training you are losing muscle mass and just kind of look like shapes, instead of a person with sufficient muscles for the tasks of everyday life. Do you want to have to ask that stranger on the plane to put your suitcase in the overhead again? Start with bodyweight movements – push ups, sit ups, air squats. No gym required.
These aren’t bootcamp rules—they’re gifts to your future self, building a body that roams, a mind that is clear to think, and a soul that soars.
Your gap year’s coming—maybe it’s a sabbatical, retirement, or that long-dreamed vacation. Don’t show up half-ready, limping through moments meant to spark joy. You deserve to climb hills, chase sunrises, and feel alive in your body, mind, and soul. I’m Amy, and fitness turned my escape from the matrix from a slog into an epic gap year rebirth. Start today—a single walk, a deep breath, a new workout with that friend that’s been inviting you to their gym. Your adventure’s waiting, and it needs you strong. What’s your first move? Tell me below.
Amy – your gap year guide and relatable ex-professional still transforming through fitness
xoxo