Summertime has a way of bringing stress. As temperatures rise, so do the annual “sea-ready” floods! messages, and are often wrapped in promises of quick fixes, limited resets and last-minute changes.
But according to three experts who know a thing or two about helping people look and feel their best, the real key to a summer body has less to do with crash diets or punishing the body and more to do with consistency, confidence and self-care from the inside out.
At double board certified cosmetic dermatologist Dr. Dendy Engelman, NBC nutritionist Joy Bauer and celebrity fitness trainer Isaac Boots, the goal is not perfection. It shows up to the season of the sun feeling strong, powerful and comfortable in your own skin.
Here, they break down exactly how to prepare – from smart skin care and anti-bloat diet strategies to effective exercise and, most importantly, reminders that your body doesn’t need to be fixed.
Redefine ‘Beach-Ready’
All three experts agree that it is time to rethink our attitude. “I always say, ‘Your body is ready for the beach if you have a body and a beach towel!'” says nutritionist Bauer. Us. “A healthy goal is to feel strong, confident, comfortable in your own skin and comfortable enough to enjoy time at the beach and pool.”
That mindset shift is important, especially in a culture full of beauty effects.
Boots, whose favorite TORCH’D work has sculpted Hollywood’s most famous bodies, takes an open approach to the same concept. “I don’t believe in getting fit at the beach,” she says. “I grew up in Hawaii, so my idea of a fit body was always, ‘You’re in a bathing suit and you’re on the beach.'”
When she moved to NYC, she realized how much pressure people put on themselves to “look good” in the summer. His advice? Focus less on how you look and more on how your body feels. “I always try to keep the conversation reflective and see how [my clients’] emotions,” he says, “This helps take away that stress and bring more into the present.”
Dr. Engelman echoes that philosophy from a skin care perspective. “To me, ‘beach-ready skin’ is skin that’s healthy, balanced and able to withstand the usual summer elements like UV exposure, salt and heat,” she says. “It’s not about looking perfect, it’s about protecting and taking good care of our skin. Healthy skin is beautiful skin.”
Nix the Last Minute Panic Plan
If there’s one thing all three experts want you to stop doing immediately, it’s trying to get your body ready one week before vacation.
“The biggest mistake people make is trying to lose weight quickly in the summer,” said Bauer. People cut calories too much, cut out food, binge eat, snack or eat sad salads that leave them sad and hungry at night.
Boots sees the same all-or-nothing concept of fit. “Any type of disordered eating and vigorous exercise if not consistent throughout the year is going to be a problem,” he says. “You have to accept where you are and make choices that are safe and feasible.”
When it comes to skin care, going to the water can be incredibly damaging. “The biggest mistake I see is that people prepare their skin too much before the summer starts by applying a lot of medicine or active ingredients,” said Dr. Engelman. “Patients tend to increase exfoliation and retinoids in a short window, which can disrupt the barrier, leading to hyperpigmentation, irritation and UV damage.” The takeaway? The slow and steady wins the race.
what you He can Complete in Two Weeks
You probably won’t have a dramatic change in 14 days, but you can feel a lot better. Bauer says: “You can feel leaner, less bloated, stronger and more comfortable in your clothes within a week or two. His recipe is refreshingly realistic: hydrate, put protein first, replace sugar and refined carbohydrates, move your body through the day, and aim for quality sleep.”
Boots acknowledges that tangible changes can happen quickly if there is consensus. “Women, I would say, may feel results immediately but see visible results in 10 to 14 days.” The key? A daily effort is more than a powerful one. “Most of the time, people can’t stick to the schedule because it seems intimidating,” he said. But committing to something once a day will help you develop a healthy routine.
That focus on arguing consistency over perfection is echoed by celebrity examples. Kristin Cavallari he works out with a trainer once a week and lifts weights. “My body has changed,” she said. And as Jennifer Lopez shared on Instagram: “The goal is simple. Better than yesterday. Always. One day.”
Beat the Bloat
Let’s talk about something that almost everyone worries about before getting into a swimsuit: bloating.
According to Bauer, understanding what’s really causing it is part of the battle. “True bloating can come from a number of things: bloating, excess sodium, hormonal fluctuations, swallowing too much air while eating quickly, dehydration, large portions, certain sugary alcohols and sometimes GI issues or food intolerances.”
Another common misconception? That all “healthy” foods are easy to digest. “Even nutritious foods like beans, cruciferous vegetables or protein bars with sugar alcohols can cause constipation in sensitive people.”
To reduce bloating quickly, Bauer recommends potassium-rich, water-dense foods such as cucumber, watermelon, berries, oranges and asparagus. “Asparagus is particularly interesting because it acts as a mild natural cleanser and may help the body release excess fluid.”
Hydration is equally important. “I tell people to think of water as your body’s cleansing cycle.” And if sugary drinks are on the menu, proceed carefully and in moderation. For sensitive people, carbonation can trap gas in the digestive tract and create that uncomfortable bloated feeling.
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Move Smarter, Not Harder
If your summer fitness strategy still involves kicking back endless cardio sessions, boots might be the name. “There are many philosophies about fitness, and my experience has been seen and experienced every day.” His signature TORCH’D technique is designed for continuous movement. “The key is to move. Move your body and take small breaks. As you move in TORCH’D, you hit all the muscles and constantly activate your core and glutes.”
What time do you have? No problem! “I think if you can do a full body workout in 20 minutes, that’s a good use of your time. Just make sure you don’t go out of those 20 minutes.”
For maximum swimsuit-season impact, Boots recommends exercises that recruit multiple muscle groups at once. His favorite? Side plank variations. “The side plank is a great exercise that focuses your core, and the shoulder stabilization works all the muscles in your arms.”
And a quick mood boost? “Start every morning with some kind of movement. Just put on your favorite song and dance in your bedroom. It’s good for body and soul.”
Skin Preparation Starts Now
Looking for glowing summer skin? Dr. Engelman recommends starting your preparations four to six weeks before the holiday. “This window allows enough time for skin cell turnover and for any products like retinoids or exfoliants to be introduced gradually without causing irritation.”
Her areas of focus: barrier support, hydration and SPF – everywhere! “Daily sun protection is equally important for the body, especially on areas such as the chest, shoulders and hands.” And when you put on body oil for that shiny holiday glow? “Sunscreen should always be applied before any body lotions or brightening products.” For a firmer texture, she recommends ingredients like lactic acid, glycolic acid and salicylic acid.
For exfoliation, a benzoyl peroxide bath can work wonders. “The fastest way to soothe breakouts before a beach trip is to use targeted, short-contact products that reduce bacteria and open pores without disrupting the barrier.” As for skin with dimples? “Cellulite is systemic, so we control the appearance rather than eliminating it.” Short-term slimming tricks include caffeinated products, lymphatic massage and light-reflecting body oils.
Confidence Last Summer Matters
At the end of the (beach) day, all the hydration hacks, workouts and skincare routines in the world mean very little without confidence. “Absolutely,” Boots said when asked how important confidence is as physical results. “The way you stand and your presence in whatever you wear leaves a big impression on people.”
Bauer agrees. One burger, margarita or slice of pie doesn’t ruin your life. Summer is meant to be enjoyed – not to be controlled less. “The healthiest idea is to learn how to enjoy life without turning every meal into an all-or-nothing event.”
As Dr. Engelman reminds us, the real goal is just healthy skin, healthy habits and expected facts. So if you’re still wondering if you’re ready for the beach, here’s your answer: You are. Now grab a towel – and sunscreen!
