Underwater magic takes a lot more than a shimmery tail. At B Ocean Resort’s legendary Wreck Bar, mermaid queen Holly Wood spends hours training to make every flip, swirl, and breath-hold look natural. She let us in on the fitness, recovery, and wellness routines that keep her performing at her best.
- Performing underwater looks magical – but it’s also serious physical work. What kind of training or fitness routine helps you stay “mermaid strong”?
Fitness has always been a central part of my life and career. Over the years, I’ve incorporated strength training, yoga, aerial dance, and running into my routine. A strong core, cardio endurance, and solid lung capacity are essential—not just for performing as a mermaid, but for anyone working underwater.
Right now, my weekly routine includes Pilates, aerial dance (primarily silks and lyra), running, and core-focused workouts with lots of stretching. It keeps me agile and “Mermaid Strong” for the Wreck Bar shows and my other performance-based events.
- What’s something most people don’t realize about the physical demands of underwater performance?
One of the biggest challenges is chemical exposure. Chlorine pools can cause burns and irritation to the eyes, while aquarium and ocean swims can sting and inflame the skin and sinuses. After every swim, we follow strict post-performance care: flushing our eyes, cleaning our sinuses, and doing ear care to prevent infections.
Another major physical strain, especially for land gigs, is the weight of the silicone tails. Some tails can weigh up to 40 pounds, putting serious pressure on your lower back and hips. It’s beautiful work, but very demanding!
- How do you take care of your body and recover after shows, especially with all that swimming, breath-holding, and resistance?
After every performance, I follow my essential Mermaid Care Routine: eye, ear, and sinus cleaning, and deep conditioning for my hair. For physical recovery, I focus on good nutrition, quality sleep, and regular stretching. I also schedule bodywork sessions and spend time at the Russian bathhouse on my days off to restore and rejuvenate.
- Do you follow any particular nutrition or wellness routines that support your lifestyle as a performer?
I like to joke that I follow the “Mermaid Diet!” I don’t eat dairy or meat, only seafood, healthy carbs, fats, and lots of veggies. I guess that technically makes me a pescatarian in the human world! It works really well for my energy levels and recovery.
- What’s your go-to advice for people looking to dive into better fitness in the new year – mermaid-style or otherwise?
I would say to anyone looking to dive into their Fitness Routine Mermaid style-or otherwise, the best thing to do is just get started! Find something you love and are passionate about and take the first step or swim, let momentum take you forward and turn it into discipline.
- What do you love most about performing as a mermaid, and how does it empower you physically or mentally?
My favorite part about being a Wreck Bar Mermaid specifically is hearing the crowd through the glass and feeling truly alive, weightless, and ethereal. We have a unique show at the Wreck Bar where we can’t actually see our audience, and when we come to take photos after the show, the guests are always so blown away at our skills and the fact that we can’t see them, but they feel seen. The joy, shock, and admiration from adults in the crowd are always something that gives me joy. Being an underwater mermaid performer gave me mental clarity, calmness, and empowered me to believe that I could do ANYTHING I put my mind to.
- Outside of the water, do you have any favorite workouts, sports, or wellness rituals that keep you feeling your best?
Outside of the water and shows my favorite workouts are Pilates, Running and Aerial Arts. Keeping up with Body Work, Bathhouse Days, Stretching, Quality Time with my loved ones and my land seal, Galaxy, helps keep me feeling and looking my best year-round.
Author: Megan Fitzgerald, PhD, Associate Professor
