Summertime has a way of bringing on the pressure. As temperatures climb, so does the annual flood of “get beach-ready!” messaging, and it’s often wrapped in promises of quick fixes, restrictive resets and last-minute transformations.
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 far less to do with crash diets or punishing workouts and much more to do with consistency, confidence and taking care of yourself from the inside out.
For double board-certified cosmetic dermatologist Dr. Dendy Engelman, NBC nutrition expert Joy Bauer and celebrity fitness trainer Isaac Boots, the goal isn’t perfection. It’s showing up to the sunny season feeling energized, strong and comfortable in your skin.
Here, they break down exactly how to prep — from smarter skincare and anti-bloat nutrition strategies to workouts that actually work and, most important, reminders that your body does not need to be fixed.
Redefine ‘Beach-Ready’
All three experts agree that it’s time to rethink our mindset. “I always say, ‘Your body is already beach-ready if you have a body and a beach towel!’” nutritionist Bauer tells Us. “The healthier goal is to feel energized, confident, comfortable in your skin and free enough to enjoy the moments on the beach and at the pool.”
That mental shift matters, especially in a culture obsessed with aesthetic outcomes.
Boots, whose cult-favorite TORCH’D workouts have sculpted some of Hollywood’s most famous physiques, takes an equally open-minded approach. “I don’t believe in beach-body-ready,” he says. “I grew up in Hawaii, so my perception of beach-body-ready was always, ‘You’re in a bathing suit and on the beach.’”
Once he moved to NYC, he saw how much pressure people put on themselves to “look right” for summer. His advice? Focus less on your appearance and more on how your body feels. “I always just try to keep the conversation around showing up and checking in on how [my clients’] bodies feel,” he says. “This helps to remove that pressure and bring them more to the present.”
Dr. Engelman echoes that philosophy from a skincare perspective. “To me, ‘beach-ready skin’ is skin that is healthy, balanced and resilient against common summer aggressors 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 overhaul your body a week before vacation.
“The biggest mistake people make is trying to slim down quickly for summer,” says Bauer. “People slash calories too aggressively, cut entire food groups, skip meals or survive on sad salads that leave them miserable and starving at night. Extreme plans usually lead to intense cravings, low energy, mood swings and rebound eating.”
Boots sees the same all-or-nothing mentality with fitness. “Any type of crash diet and aggressive physical activity when you haven’t been consistent all year is going to be a problem,” he says. “You have to accept where you are and make decisions that are safe and possible.”
When it comes to skincare, going overboard can backfire just as dramatically. “The biggest mistake I see is people over-correcting their skin before summer begins by layering on too many treatments or actives,” says 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? Slow and steady wins the race.
What You Can Accomplish in Two Weeks
You probably won’t undergo a dramatic transformation in 14 days, but you can absolutely feel noticeably better. “You can feel leaner, less bloated, more energized and more comfortable in your clothes within a week or two,” says Bauer. Her prescription is refreshingly realistic: hydrate, prioritize protein, pull back on sugar and refined carbs, move your body most days, and aim for quality sleep.
Boots agrees that visible changes can happen quickly when consistency is there. “Women, I would say, may feel the results quickly but see visible results in 10 to 14 days.” The key? Daily effort over heroic one-offs. “Oftentimes people can’t stick to a routine because it seems daunting,” he says. “But committing to something once a day will help you develop a healthy routine.”
That focus on consistency over perfection is echoed by celebrity examples. Kristin Cavallari works out with a trainer once a week and also lifts weights. “It’s changed my body,” she has said. And as Jennifer Lopez shared on Instagram: “The goal is simple. Better than yesterday. Every. Single. Day.”
Beat the Bloat
Let’s talk about the thing nearly everyone worries about before slipping into a swimsuit: bloating.
According to Bauer, understanding what’s actually causing it is half the battle. “Real bloating can come from several things: constipation, excess sodium, hormonal fluctuations, swallowing lots of air while eating too fast, dehydration, large portions, certain sugar alcohols and sometimes underlying GI issues or food intolerances.”
One common misconception? That all “healthy” foods are universally easy to digest. “Even some nutritious foods like beans, cruciferous vegetables or protein bars with sugar alcohols can trigger bloating in sensitive people.”
To reduce puffiness fast, Bauer recommends potassium-rich, water-dense foods like cucumber, watermelon, berries, oranges and asparagus. “Asparagus is especially fun because it acts like nature’s little drain cleaner and may help the body release excess fluid.”
Hydration is equally critical. “I tell people to think of water as your body’s natural rinse cycle.” And if fizzy 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 swollen feeling.”
Move Smarter, Not Harder
If your summer fitness strategy still involves slogging through endless cardio sessions, Boots would like a word. “There are a lot of philosophies around fitness, and my experience has been showing up and moving every day.” His signature TORCH’D method is built around continuous movement. “The key is in the flow. Move your body and take few breaks. As you move through TORCH’D, you’re hitting all the muscles and always activating your core and glutes.”
Short on time? No problem! “I think if you can do a full-body workout in 20 minutes, that is the most effective use of your time. Just make sure not to take a break in those 20 minutes.”
For maximum swimsuit-season impact, Boots recommends exercises that recruit multiple muscle groups at once. His favorite? Side-plank variations. “Side plank is a great exercise that carves deep into your core, and shoulder stabilization activates all the muscles in your arms.”
And for an instant mood boost? “Start every morning with some type of movement. Just put on your favorite song and dance around your bedroom. It’s good for the body and the soul.”
Skin Prep Starts Now
Want glowing summer skin? Dr. Engelman recommends starting your prep four to six weeks before vacation. “This window allows enough time for skin cell turnover and for any products such as retinoids or exfoliants to gradually be introduced without triggering irritation.”
Her focus areas: barrier support, hydration and SPF — everywhere! “Daily sun protection is just as important on the body, especially on areas like the chest, shoulders and hands.” And if you’re layering body oils for that glossy vacation glow? “Sunscreen should always be applied before any body oils or shimmer products.” For rough texture, she recommends ingredients like lactic acid, glycolic acid and salicylic acid.
For body breakouts, a benzoyl peroxide wash can work wonders. “The fastest way to calm body breakouts before a beach trip is to use targeted, short-contact actives that reduce bacteria and unclog pores without disrupting the barrier.” As for dimpled skin? “Cellulite is structurally driven, so we’re managing appearance rather than eliminating it.” Temporary smoothing tricks include caffeine-infused products, lymphatic massage and strategic light-reflecting body oils.
Confidence Is the Ultimate Summer Essential
At the end of the (beach) day, all the hydration hacks, workouts and skincare routines in the world mean very little without confidence. “Absolutely,” says Boots when asked whether confidence matters as much as physical results. “How you stand and your presence in whatever you wear leaves a greater impression on people.”
Bauer agrees. “One burger, margarita or slice of pie does not derail your health.” Summer is meant to be enjoyed — not micromanaged. “The healthiest mindset is learning how to enjoy life without turning every meal into an all-or-nothing event.”
As Dr. Engelman reminds us, the real goal is simply healthy skin, healthy habits and realistic expectations. So if you’re still wondering whether you’re beach-ready, here’s your answer: You are. Now grab the towel — and sunscreen!
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