Tips to Get Your Body and Mind Ready for the Beach

Kinsey Mahaffey
Kinsey Mahaffey
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Every year when the temperatures start heating up, we all think the same thing: “How is the summer here already?!” Ready or not, beach season has officially arrived, but that doesn’t mean that you’ve completely missed the boat on getting your body (and your mind) right for some time in the sun with family and friends.

Do you have to look like a physical specimen to enjoy an excellent vacation in your swimsuit while enjoying the sun? Absolutely not! But if you’re looking for tips on how to look and feel your best this swimsuit season, keep reading.

When searching for ways to look and feel your best for any occasion, wellness, nutrition, and fitness are obvious choices. While it can feel tempting to crash diet and double-down on your workout schedule to get those abs right for beach season, instead, take a breath and consider another way.


Wellness goes beyond the standard definition of health (the absence of disease) and delves deeper into other aspects that contribute to total well-being such as mental, social, and emotional health. Approaching beach season solely focused on the physical aspect of health and fitness falls short of the big picture and can leave you feeling stressed, overwhelmed, and less likely to enjoy the beach vacation you’ve been planning (and sweating) for.

Plus, too much stress can wreak serious havoc on your ability to get results in the gym. Instead, consider a well-rounded approach to prep for beach season by taking time to journal your emotions and experiences, pick up a mindfulness practice, and make special summer plans with family and friends that you’ll remember forever.

Interested in learning more about effective wellness practices? Look into our Certified Wellness Coach course, available completely online!


It can be tempting to sign up for the latest cleanse or crash-diet before beach season, but you’re more likely to get lasting results by slowly incorporating healthier eating habits over time. Yes, you need results by this weekend, but you’d be surprised what consistent healthy nutrition habits can do!

When you’re drinking plenty of water replacing processed foods with more fruits, vegetables, lean proteins, and healthy carbs, then you’re likely to look your best and feel your best. Here are a couple of tips you can implement right away:

Keep it simple. Start with one swap of a processed food item (like chips) and swap them out for a more nutritious option (like fruit or veggies). 

Make half your plate veggies. Whether you’re at home, or at a restaurant, fill half of your plate with non-starchy veggies to boost nutrition and decrease calories.

Don’t sweat the splurge. If you over-indulge on one meal during vacation, don’t sweat it. Go back to healthy eating the next meal to get back on track. 


Beach vacation or not, it’s never too late to start getting active. That being said, overtraining to prepare is not a smart strategy. Training too hard or too often with no recovery time can lead to injury and setbacks – the opposite of seeing the gains you’ve been working hard for! 

Where to start: The current recommended amount of physical activity for Americans is 150 minutes/week of moderate physical activity (like brisk walking) with at least 2 days of strength training. You can break this up into 30 minutes of walking 5 days a week and 2 to 3 days of strength training. You can even double dip by getting your cardio in while you lift by doing circuit-style training! 

Need a strength training plan? Here’s a 5-week workout plan to get you started

Bottom line: Beach season is here, and it’s time for you to enjoy it! Focus on your overall wellness as you take steps to maintain or improve your nutrition and fitness this summer and take it one day at a time. 

The Author

Kinsey Mahaffey

Kinsey Mahaffey

Kinsey Mahaffey, MPH, is a Houston-based fitness educator, personal trainer and health coach who developed her commitment to lifelong fitness while playing Division I volleyball. She’s passionate about helping others cultivate a healthy lifestyle and enjoys educating other fitness professionals who share this vision. She’s a Master Instructor and Master Trainer for NASM. You can follow her on LinkedIn here.


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