How to Get Back on Track with Health Goals After Summer Vacation

Everyone loves summer vacation — long days, lazy mornings, indulgent meals, fun drinks, and maybe one too many ice cream cones. If you’re anything like me, your usual routine takes a bit of a backseat during the summer months. Between travel, social events, and the overall relaxed vibe of the season, it’s easy for workouts to dwindle and healthy eating habits to take a hit. And that’s okay.

Vacations are meant to be enjoyed. That doesn’t mean all the progress you've made is undone — it just means it’s time for a gentle reset once you’re back home.

Here’s how I ease myself back into my healthy routine without guilt, pressure, or extremes.

Acknowledge the Break — and Move On

First things first: I don’t beat myself up for enjoying summer. I indulge a bit more — ice cream while browsing shops downtown, a few extra cocktails on the patio, spontaneous late-night snacks — and that’s part of the joy of the season. I might not exercise as consistently, either, but I stay active enough to feel good.

Health isn’t about perfection; it’s about balance. So, when summer winds down, I focus on reestablishing the habits that help me feel my best, rather than punishing myself for enjoying a break.

Ease Back into Movement

While I take time off from teaching my regular fitness classes during summer vacation, I still try to keep movement in my days — even if it's lighter than usual. I aim to lift weights twice a week using the FitOn app, which offers quick and effective 20–25-minute strength training sessions with instructors I love.

I also walk daily, though I’ll admit: vacation walks — especially beach walks — are much more scenic than my usual neighborhood route! But that’s okay. The key is keeping my body moving in a way that feels enjoyable, not forced.

Once I’m home, I gradually add more structure back into my workout routine — not all at once, but enough to rebuild consistency.

Reboot Your Kitchen

For me, the biggest shifts happen in my diet. During summer, I tend to loosen up and enjoy more spontaneous (and less balanced) meals. So, one of the first things I do when I return home is replenish the fridge and pantry with healthy, nourishing foods.

Here’s what’s on my post-vacation grocery list:

• Fresh fruits and vegetables

• Raw veggie sticks, hummus for snacking

• Roasted edamame, nuts and seeds to put on salads and in smoothies

• Apples or bananas with almond butter

• Popcorn made with coconut oil

• Lean proteins like chicken, salmon, or turkey

• Ingredients for colorful salads and grilled veggie sides

• Watermelon and/or pineapple chunks with dark chocolate for dessert

  
  

Cookouts don’t have to mean burgers and chips. Some of my favorite post-vacation meals are grilled fish or chicken with vibrant green salads, fruit platters, and healthy dips like guacamole or hummus. It feels good to return to lighter, cleaner meals — especially after a few weeks of indulgence.

Look Forward to the Next Season

One of the best motivators for me is the shift in seasons. As summer wraps up, I start thinking ahead to cozy fall meals — hearty stews, spicy chilis, and nourishing soups that I love to make in big batches. I definitely do more cooking in the fall and winter than in spring and sumer.

There’s something comforting about settling into fall rhythms: cooler weather, earlier evenings, and routines that feel more grounded. And for me, that includes recommitting to the habits that help me feel strong, energized, and centered.

Final Thoughts

If your summer includes a little more relaxing and a little less routine — you're not alone. The key is not to panic or dive into an extreme “detox.” Instead, give yourself grace and focus on small, intentional steps to reconnect with your health goals.

Movement, nourishment, and a mindset of balance — that’s how we bounce back. And the best part? You don’t have to wait for a new year or a big milestone. You can start fresh anytime — even right now.

Start the new season right by focusing on your health by participating in a small group mentoring workshop on Hormones & Perimenopause. Get more info here: Health Coaching | Inspire by Jill Wellness.