6 ways I stayed fit as a Peace Corps Volunteer in Timor-Leste

Before joining the Peace Corps, I was a bodybuilding enthusiast and certified gym bro (I still am), but I faced the reality of potentially losing significant muscle mass as a result of service. I knew that in rural Timor-Leste, I wouldn’t have access to a gym, the type of food I was used to, or protein powder. This was hard for me to accept; the gym is a core part of who I am. Could I really go two years without pumping iron? Of course not.

Here are 6 ways I stayed fit in Timor-Leste, which I hope will inspire fellow Volunteers and fitness lovers considering this amazing journey.

1. Nutrient-rich foods

Timor-Leste grapples with food security and malnutrition. As a Volunteer, I sought out nutritious foods to ensure I got enough calories and nutrients from a variety of available food groups. Among the foods grown here are rice, bok choy, dragon fruit, pineapple, banana, broccoli, cauliflower, lettuce, papaya, and more. In fact, here in Timor-Leste I discovered my favorite food in the world: mung beans. They’re delicious and packed with protein, fiber, and antioxidants that bolster the immune system. A $1 bag provides multiple servings, making them both nutritious and affordable.

2. 80 lb. rock squats

“A bad craftsman blames his tools” it’s said. In my search for workout alternatives, I found a large rock weighing approximately 80 pounds. Holding the rock in my arms, I frequently cranked out sets of squats until my legs felt like jelly. Overhead presses with the rock were too unwieldy and a bit risky, so I got creative with other lifting methods.

3. Mountain runs

I was never much of a runner until I moved to this remote farming village in the mountains of Timor-Leste. Suddenly, I was surrounded by breathtaking landscapes that made running a joy. I explored winding paths with views of misty mornings, rice fields, calm rivers, and buffaloes in the distance. My host dad even joined me on these runs; I loved every stride.

4. Community pull-up bar

I wanted more variety than squatting boulders, so I engaged my neighbors about the idea of a community gym. With their enthusiastic support, we got to work constructing a pull-up bar. This project taught me valuable skills, like welding and using power tools. Our pull-up bar became a popular spot for workouts in the village.

5. Squat and bench rack

To replace my heavy rock, my neighbors and I welded a squat rack together and fashioned weight plates from cement. Thanks to these heavy weights, I’ve maintained strength and muscle throughout my service—proof that if there is a will, there’s a way!

For safety reasons, I set an age limit of 16 years old to use the weights, and have taught community members proper squat, bench, and deadlift techniques over the past year.

6. Leaderboard

Today, our gym serves as a communal hub, complete with a leaderboard. It records the top 5 men and top 5 women for each lift (pull-ups, squat and shoulder press). Women are traditionally discouraged from participating in athletics, and this is a proud display from our village that girls of all ages are welcome to exercise and have fun.

Community members often find me working out and join in, and I am always filled with joy when I find them already working out on their own at our gym. Many already have excellent back, grip, and abdominal strength from farming activities. Over time, the plan is to expand our gym with a dip station (parallel bars) and lat pull-down machine.

Don’t be afraid to change the world in the Peace Corps if fitness is a concern. You’ll find ways to adapt and grow, and you might even return stronger than ever—physically and mentally. Embrace the challenge and remember to always throw deep!