How To Prepare Your Body For A Beach Vacation

First off, let me start by saying that regardless of the type of body you have and your current fitness level, a beach vacation will still be fun no matter what. However, if you want to fully take advantage of a vacation in sunny Miami or St. Tropez, then it would be smart for you to prepare your body for the trip. Without further ado, let’s take a look at what types of things you could do before heading to the beach, particularly all things fitness-related.

Beach vacations are a time to get away from the stresses of work, spend some time relaxing and enjoy the feeling of sun on your skin. However, when it comes to visiting a place as great as a beach, you need to be sure that you can handle it. After all, if you’re too lazy or not in good enough shape for walking on the beach, then the trip either ends early or becomes less enjoyable. The real secret to a great beach vacation? It’s not the tan sands or crystal blue waters. Nope, it’s the way you prepare to get there. Beach season is in full swing, so let’s take a look at how you can make your beach vacation as relaxing and rejuvenating as possible without even stepping foot on the sand.

It’s finally here. The end of the semester is done (at last!) and you want to get out and take a break. You’re thinking, “I need a vacation. I’ve been studying non-stop and need something to clear my head.” While we all love vacations, even if it’s just a simple trip down to the beach from home, you need to prepare your body for the trips and activities. There are many ways you can do this, including with some of the tips below.

How To Prepare Your Body For A Beach Vacation

You probably fall into one of two camps as your beach vacation beckons: either you throw off your clothes and relish the vitamin D or you cringe at the amount of prep required to get you feeling good out there. Luckily, the best in the business are on hand to give you expert advice on how to feel your very best as you head out for some sun, sand and Vitamin sea.

Change up your exercise routine

Dalton Wong, celebrity trainer and founder of Twenty Two Training, who has helped hone the physiques of Jennifer Lawrence and Amanda Seyfried, says, “Your body gets used to the same exercises. It will automatically choose the path of least resistance, so change your repertoire to get your metabolism working harder.” A tweak here and there can make all the difference. “If you do a lot of cardio, try Pilates and yoga. If your usual preference is to work out inside, go outside,” he suggests.

Pay attention to your posture

Book into your favourite local yoga or Pilates classes, now. “Good posture will instantly make you look more toned as your core muscles are engaged,” says Wong.

Start a seasonal healthy diet

“Salads, fruit, vegetables—summer is the best when it comes to a seasonal healthy diet. Opt for a predominantly vegetable-based plan and add a little bit of protein and fat,” advices Wong. A primarily protein-based diet, while it may help you slim down to start with, is difficult to sustain. In the run-up to a beach holiday, Wong suggests “cutting back to just the calories you need to burn for your daily activities”. Create a rainbow of colours on your plate—not just green juices and green vegetables, but plenty of varied antioxidants from natural sources.

Avoid salt

“Hold back on salt as this will retain water and give you bloating around the stomach,” says Wong. Flush out the system by drinking plenty of water and abstain from salt and carbohydrates for the final week or so leading up to your beach time.

Take your cleansing seriously

“SPF products can block the pores, so don’t forget about your cleansing routine while on holiday,” advises Sarah Chapman, celebrity facialist and founder of Sarah Chapman Skinesis. “A balm cleanser will dissolve all traces of SPF and also calm the skin with anti-inflammatory omega oils.” We love Sarah Chapman Skinesis Ultimate Cleanse and Restorative Cleansing Balm by Annee de Mamiel.

Consider taking skin supplements

“Two weeks before you travel, I recommend taking oral supplements such as beta carotene and antioxidant extracts including pycnogenol, vitamin C and vitamin E to look after your skin from within,” says Chapman. “This will help neutralise effects of UV damage. Don’t do peels or exfoliation directly before a holiday—focus more on moisturising and building up the skin’s defence.”

Have a skin recovery protection plan

Avoiding any kind of burn is obviously the priority, so covering ears, hands, feet, back of the neck, any areas that might be easily neglected with your SPF should be your first port of call. In case you do experience a little burn, Chapman suggests packing products with “soothing anti-inflammatory omega oils and vitamin E. These ingredients repair UV damage in skin cells.” Drink lots of water so you don’t get dehydrated. “This will prevent skin peeling, especially when combined with omega oil supplements, as these essential fatty acids will help hold moisture in skin cells to prevent dry, flaky skin,” says Chapman. Look for an intense hydrating booster or hyaluronic acid to relieve tightness in the skin. Try Skinceuticals H.A Intensifier, which instantly boosts hydration but also soothes with liquorice extract.

Avoid hair damage by planning ahead

Recent research commissioned by tricologist Philip Kingsley found that almost 66 per cent of women in the study suffered from hair damage caused by the sun, and over 26 per cent admitted that they have experienced sunburn on their scalps. Try applying aloe vera to your scalp after exposure, or cold, soaked chamomile tea bags to calm inflammation.

Book salon trips pre- and post-holiday

“If your hair has a tendency to frizz, or is suffering from damage, book in for a keratin treatment,” says George Northwood, celebrity hair stylist (his clients include Alicia Vikander and Alexa Chung) and the maestro behind Meghan Markle’s effortlessly chic wedding party hair. “Post-holiday is a great time to go lighter with colour, as the sun’s already done a lot of the work. Get a trim too, as this will get rid of any dried ends.”

Give your hair a holiday too

“Detox from hot styling tools—give your hair a break and let it air dry for a week,” advises Northwood. He suggests running Kiehl’s Silk Groom Serum through mid-lengths and ends to keep moisture levels up. “Wash your hair in the morning and put a deep conditioning mask through it. I like Pureology Hydrate Superfood Treatment. Then just twist it around itself and pin it into a topknot. This will protect the shafts of hair from the sun and it will look great in the evening—just rinse it out with cool water to leave soft, textured waves.” Tangle Teezer hairbrushes are perfect for holiday hair—they won’t damage the follicles and should keep hair looking groomed and polished.

Tips For Preparing for a Beach Vacation


Yes, we’re a little crazy about planning ahead. That’s because the more time we have to plan and treat you, the better the results will be for your vacation! At minimum, we would love to see you starting 2 months before you leave for vacation.


Do you want to focus on body contouring? Skin quality? Beauty? All of the above? This will help us create a tailored treatment plan to get you where you need to be. We will make sure this plan is within your budget and will work for the amount of time you have before your trip, too. 


Your body contouring goals are about to be achieved We offer a variety of body contouring treatments in a comfortable, rejuvenating, spa-like setting to help you prepare for your beach vacation:

  • CoolSculpting – Cryolipolysis (fat freezing) technology for a variety of areas of the body
  • EMSCULPT NEO – Radiofrequency and Electromagnetic waves to burn fat and build muscle
  • BBL HERO – Light therapy to address mild skin laxity, as well as sun damage and acne
  • Profound – An easy and effective body skin tightening treatment
  • QWO – The first FDA-cleared injectable for cellulite
  • SkinTyte – An excellent skin tightening treatment specifically for the face & jowls
  • KYBELLA – An injectable to reduce the appearance of a double chin

As a full-service medical spa and salon in West Virginia, we also offer additional treatments to help you feel beach-ready from the moment your flight departs to well after you arrive back home:

  • Laser Hair Removal – Skip the waxing and start early—your bikini line will thank you later!
  • Halo Laser – Get a HALO laser treatment (or two… or three…) in advance of your trip to help clear away dead and damaged skin cells and reveal fresh, beautiful skin. You can also get Halo after you’re back home to help clear away any sun damage you may have incurred while you were away.
  • HydraFacial & Dermaplaning – Getting a fresh facial and exfoliation before your trip means better make-up application, less likelihood of acne, and a natural glow so you bring the sunshine with you anywhere you go!
  • Microblading – For brows that won’t wash off in the ocean, microblading will keep you looking on point all day and night!


Under no circumstances will we allow you to jet off to the beach without the proper protection! Even just a week in the sun with no sunscreen can add years of aging to your skin. From wrinkles to brown and red spots—not to mention dry, flaky texture; painful sunburns; and awkward tan lines for days—the right skincare products can be a huge lifesaver for not just your face, but your body, too.

Meet Willow Med Spa: Your Vacation Prep Experts

Our treatments are cutting edge and backed by the latest innovations and research. All of our providers are exceptionally well-trained and the best in the business. And we are committed to client satisfaction and stand behind all of our work.

Comprising Morgantown’s premier medical spa, the team at Willow Med Spa is trusted by men and women of all ages across the region to provide the most high quality body sculpting treatments and deliver amazing results.

If you’re ready to get prepping, schedule a consultation with our staff to get matched with the right aesthetician for your needs. You can also use our Virtual Consultation Tool to discover which treatments may work best to address your concerns before your upcoming vacation.Search

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