What to do in Bali - 24/03/2019

The Ultimate Canggu Fitness and Health Guide

By Laura Niese - Canggu Nest Member

The Ultimate Canggu Fitness and Health Guide

When I decided to book a one way ticket to Bali, there were two things I was super nervous about. One was learning how to ride a motorbike, and the other was getting out of shape! When I visited Spain all I did was eat and drink and indulge, so I packed on a couple of pounds because all of my healthy habits went out the window. I did NOT want this to happen in Bali, especially because I was going to be romping around in a bikini the whole time (with all the surfers!)


Now that I have lived in Bali for an entire month, I can safely say that I am the fittest, happiest, and healthiest I have ever been, many thanks to Canggu’s Nest! It is very possible to stay healthy and in shape while living in Canggu, and I am going to share with you my Canggu fitness guide to keep you looking good in this surf town! I personally am much happier when I’m practicing healthy habits, and I do believe having a good mindset is key as well.


Canggu Fitness and Health Guide


Tip # 1: Don’t Skip Breakfast!


As you may know, breakfast is my all time FAVORITE meal of the day! Having a healthy breakfast fuels you for the rest of the day and jump starts your metabolism. Luckily, many hotels include breakfast, especially here in Bali, so if you’re on a budget, this is a win-win! Props to you if you pay extra for a floating breakfast! Some of my favorite cafes for breakfast are:


Tip # 2: Drink LOTS of H20


I don’t know about you, but when I don’t drink enough water I get the absolute worst headaches and feel completely drained. Here in Bali, water is super cheap but there is also a huge plastic problem. Bali is the number 2 worst in the world when it comes to plastic pollution. This is why buying a water bottle that has a filter could be a great alternative to buying plastic water bottles every day.


Tip # 3: Walk or Bike Everywhere!

My favorite way to explore a city is to rent a bike! I did this in Tulum and in Spain and had such a fun time! Many bike rentals are easily accessible and cheap! Instead of riding your motorbike around, use a bicycle around town instead.

Creating your own walking tour can be another way to get some exercise in! If you’re in a more outdoorsy destination, you can even opt for swimming, hiking, snorkeling, diving, etc.


Tip # 4: Take The Stairs!


Some of my most fun adventures here in Bali were also the most grueling. I am always up for a good challenge, and working my glutes while getting the opportunity to see a stunning beach or waterfall is just a bonus! (Although many others wouldn’t call this a bonus…)There are many places where you’re going to to have to trek a LOT of stairs! Some of which include:


  • Nusa Penida (Diamond beach, Atuh beach, climbing down Kelingking beach)
  • Sekumpul Waterfall – there are at least 500 steps you need to climb
  • Green Bowl Beach in Uluwatu
  • Pura Lempuyang Temple

Tip # 5: Join A Gym

 If you’re going to be staying in one spot for at least a week, there are many gyms to choose from in Canggu that you can join for the month or pay per class. My favorite way to start my day is getting a sweat in early! You can also book a hotel that has a gym so you’re even more motivated to work out!

The most fit I have ever been was after working out with Canggu’s Nest for a month! The workouts were so intense! My favorite workouts were strength, interval, and female fit! The staff and trainers were so fantastic and loved watching you get stronger as the weeks went by! Each day the trainers create new workouts to keep our body’s guessing and they know how to get the most out of your body.

Tip # 6: Use Hand Sanitizer


I’m pretty sure that the reason I got super sick in Bali the first time I visited was because I didn’t have my hand sanitizer! Germs are literally EVERYWHERE, especially while traveling on planes, buses, touching money, etc.

To prevent getting sick, pack some travel sized hand sanitizer to avoid situations where there isn’t any soap.


Tip # 7: Do A Pool Workout


When I first moved to Bali and didn’t belong to a gym quite yet, I loved waking up at 7 AM and doing Laura Reid’s pool workout! Doing a workout next to or in the pool is so nice, especially if it’s super hot out! Some of my favorite things to do in the pool are:


  • Swim laps (alternate between breaststroke and freestyle for 10 minutes as a warm up
  • Tricep dips in the pool
  • Step ups in the pool
  • Angled push ups in the pool
  • Planks
  • Wall sits
  • Walking lunges around the pool
  • Jumping squats and lunges
  • HIIT workout


Tip # 8: Ask the Chef to Cook With Coconut Oil Instead of Canola Oil


Heating an oil such as Canola Oil can turn it rancid and cause inflammation in your body. Always ask the chef what oil they cook with, and ask them to cook your food with coconut oil or butter instead! While butter is higher in fat, it is much healthier to cook with because the saturated fat is chemically stable when cooked and won’t turn rancid easily like Canola oil.


Tip # 9: Pack Fitness Equipment


There are a couple different fitness accessories you can pack for your travels that won’t take up a lot of space and fit nicely in a carry on! Packing the following items makes it easy to get in a quick and effective workout!

  • Speed rope
  • Resistance Bands
  • Yoga Mat


Tip # 10: Get Enough Sleep


Jet-lag is a HUGE issue when you first arrive to Bali! The best way to quickly cure your jet-lag is to FORCE yourself to stay up if you arrive during the day, or take melatonin if you arrive at night and try and go to bed like you normally would.


It is so refreshing waking up early in Bali, especially because the sun rises early and the weather is so nice! When you get enough sleep, you’re able to explore all that Bali has to offer and get into a healthy routine. Aim for at least 7-8 hours of sleep per night.


Tip # 11: Be Consistent!


Consistency is key! If you make it your mission to train at least 3-4 times per week for a good 45 minute sweat sesh, it will make a big difference in the long term. You can lose fat while working out just 3 times per week, you just need to stay consistent.


You want to create a training routine that you can stick to LONG TERM! I have found that training 3-4 times per week at Canggu’s Nest has been SO beneficial to my overall fitness routine! I am the strongest and fittest II have ever been!


This post was written in Collaboration with Canggu’s Nest. As always, all thoughts and opinions are my own and I wouldn’t recommend something I don’t love!

Laura Niese

Founder | www.traveltothebeat.com