8 Tips To Stay Fit — and Be Even Happier — on Your Summer Vacation

Summer vacations can be so much fun – what better way to celebrate summer than to hit the beach or spend time with friends and family?! And while bucking the daily routine can be exciting, it also presents challenges to my healthy eating habits and exercise…and even adds a little bit of guilt. Anyone else? I try to combat those feelings by following some pretty basic guidelines. Here are my eight tips to staying fit and happy on vacation this summer!


Sleep Hacks

While the fun part of vacations can be the absence of set schedule, getting enough sleep is the one habit I make sure to keep. A different bed and sharing a hotel room with two toddlers can make a solid night’s sleep hard to come by, but I do have a few tips to share. These are my travel sleep hacks:

  • Lavender essential oil for relaxation
  • A calcium magnesium supplement that helps promote sleep
  • Headphones so I can listen to music or a podcast in bed without waking the little ones

I like to unwind with a summer-y glass of rosé in the evening, so I make sure to hydrate before bed to prevent waking up in the middle of the night.



Summer vacation means sunshine all day, every day! But sunburns are a big no-no – and I especially hate getting sunburned and then trying to work out. Who wants to wrestle a sports bra on over sunburned skin? Not me! I like to use a mineral-based sunblock like Goddess Garden Organics (for babies, too!) when we hit the beach. It provides a physical barrier and it’s ocean-friendly!



Being off my routine means I have to be hyper-aware of hydration. Flying leaves me and my skin feeling parched. And often, thirst can be confused as hunger. So I drink a full glass of water with lemon in the morning, and make sure to sip water all day long. Before bed, it’s another glass of water to last through the night.

Quick tip: You should be drinking at least half of your body weight in ounces of water each day – and that does not include the water lost during exercise!


Eat Healthy…and Don’t!

I like to be balanced. I make healthy choices, and then I let myself indulge. Just like sleep, I still eat healthy meals and I don’t wait all day to eat just because we have big dinner plans. I fuel up with healthy foods at most meals and then allow myself to enjoy the treats!


Work Out!

Vacations are so great for relaxing and being spontaneous, but first, I like to make time to workout, pump up those endorphins, and then truly spend the rest of the day in R&R mode. To maximize my time, I’ll bust through a quick but intense 20-30 minute workout. I like THIS workout for a total body…

or THIS for a quick booty burner workout that you can do anywhere:


Playlist Power!

I love the motivation a good playlist provides, so I never go anywhere without my music! Right now I’ve got this playlist on repeat. It keeps me motivated even when the beach is calling!


Pack the Goods

I like to pack light, but I like to include the small stuff that packs a punch. A jump rope for some killer cardio or some bands for resistance training are easy-to-pack, lightweight ways to get in a few rounds of HIIT cardio or a booty-burning targeted workout.



Feeling healthy is as much about physical strength as it is mental. I like to take some time to slow down when we’re on vacation. A bubble bath, a massage, a long walk, relaxing in an Adirondack chair with a great view of the ocean…wherever we are, I try to give myself the gift of being present. I like to power down my phone, spend some quality time with my family, and get to bed early. Rest, refresh, reset!


Live in the Moment!

I like to take advantage of ways to be active that are unique to where I am. Whether it’s trying a new studio, or taking a walk or jog on the beach, going for a hike, running some steps, trying out a kayak, hopping on a SUP, vacations are about embracing the location, relaxing, and having fun, so I try to say YES to adventures and to opportunities for new experiences.


How will you sweat — and rest — on your next vacation?!


  • The latest from Kat
Owner & Operator | Ascend Cycle
Combining her degree in Exercise Science with her past experience as a healthcare consultant, Kat blends her fitness expertise with her background in superb customer service ethic to create the Ascend Experience. And don’t be surprised when she knows your name – Kat’s goal is to get know her community on a personal level. She’s a mom of two energetic toddlers, but still makes time to crush a ride on the bike and just for balance, relax with a glass of wine at one of her favorite local Del Ray spots.

Climb higher, sprint faster, Ascend.

Our classes are crafted with one goal in mind: to help you reach peak performance: We help you unleash your inner power with intentional rides, you leave the studio a stronger version of yourself. Our instructors know how to push you beyond perceived limitations, empowering you build physical and mental stamina. It comes full circle for us when you bring that newfound confidence into every aspect of your life.

info@ascendcycle.com | www.ascendcycle.com

2413 Mt Vernon Avenue
Alexandria, Virginia 22301


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