Hot Girl Summer (Sweat): How Kelsey Ellis Is Redefining Fitness For Real Life (Win!)

Let’s be real—between beach days, BBQs, and family vacations, summer doesn’t always play nice with our fitness routines. But according to wellness coach, personal trainer, and creator of the Healthy With Kelsey app, Kelsey Ellis, that’s exactly the point. In this fun and feel-good Q&A, Kelsey breaks down how to stay active (and kind to yourself) through the heat, how to move with joy not guilt, and why your best summer sweat might just be 15 minutes long in your backyard—with watermelon in hand (cue Kelsey’s newly launched Summer Sweat Challenge, available in the app!). —Noa Nichol

How do you recommend adjusting a fitness routine for summer—especially when heat or travel might throw off consistency?

During the summer months, it’s important to adjust your workout routine to accommodate warmer temperatures and potential disruptions like travel. I recommend working out early in the morning or later in the evening when it’s cooler. If you’re facing extreme heat, move your workouts indoors—think swimming at an indoor pool, cycling, or walking in an air-conditioned space. Make sure to increase both your water and electrolyte intake to stay hydrated, and wear breathable clothing, a hat, and sunscreen to prevent heat exhaustion. If you’re traveling, try to book accommodations with exercise facilities or bring portable fitness gear like resistance bands or your bike. Plan ahead by researching walking trails or hikes in the area.

What are your top three tips for staying active while on vacation, without feeling like you’re “missing out” on the fun?

My first tip is to get your exercise done in the morning. Not only will it energize you for the day, but it’s also less likely to conflict with any fun plans you have later on. Secondly, take advantage of any complimentary fitness classes your hotel might offer—it’s a great way to try something new. Lastly, opt for group activities that keep you moving, like beach volleyball, golf, or badminton. You can also sneak in bite-sized moments of movement throughout the day—take the stairs, walk a bit farther, or get playful with your kids at the park.

Summer often means more social events, BBQs, and patio nights—how do you personally stay balanced between enjoying the season and staying on track with your health goals?

I try to embrace a “both/and” mindset: I can enjoy a burger at a BBQ and still nourish my body; sip sangria on a patio and remain consistent with movement. Health isn’t about perfection—it’s about flexibility. Summer can be a time to trust yourself in social situations, honor your cravings, and move because it feels good. I let go of guilt around missed workouts or extra treats, and I remind myself that I’m not starting over each Monday. I’m simply practicing how to make wellness a part of my full, fun life.

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A post shared by KELSEY ELLIS ✪ BODY POSITIVE FITNESS COACH (@healthy_with_kelsey)

What are your favourite quick, go-to outdoor workouts when you only have 20 minutes and no equipment?

I love a good walk/jog interval session. One of my favorites is to walk for five minutes as a warm-up, alternate one minute of jogging with one minute of walking for the next 10 minutes, then cool down with five more minutes of walking. It’s simple, effective, and energizing. I also recently launched the Summer Sweat Challenge on the Healthy With Kelsey App—it includes daily strength workouts that are just 15 minutes long, plus a weekly step challenge to keep you moving.

Hydration is extra important in the heat—what are your best tips to make sure you’re drinking enough water, and are there any hydrating foods or habits you swear by?

I always carry a large reusable insulated water bottle—brands like YETI, Hydroflask, or Stanley are great. A straw lid encourages me to drink more! I also like to add powdered electrolytes, especially on days I’m outdoors. Coconut water (with no added sugar) is a great natural electrolyte boost, or you can even add a pinch of sea salt to your water. Hydrating foods like watermelon, cucumbers, and smoothies also help. For extra motivation, I garnish my water with mint, lemon, or cucumber—it makes staying hydrated more fun.

How do you motivate yourself (and your community) to move on days when it’s just too hot or you’re feeling low energy?

On those days, I believe in being flexible and compassionate. If I need to, I swap a high-intensity session for a gentler walk or a restorative yoga class. I might shift my workout to a cooler time of day or take it indoors. Sometimes, I just take the day off. Rest is a vital part of a healthy routine. I always remind myself and my community that fitness is a marathon, not a sprint. Disappointment often comes from unrealistic timelines or rigid plans—we’re human, not machines!

Do you have any favourite fitness fashion, gear, or wellness products that help support your summer routine and make it feel fun?

Yes! I love my polarized sport sunglasses from Goodr—they don’t fog up or slip off when I’m sweaty and they protect my eyes from UV rays. My go-to shorts are the Shake It Out Shorts from lululemon. They’re lightweight, breathable, and roomy in the thighs, plus they come in fun summer colours. For anti-chafing, Mega Babe Thigh Rescue is a lifesaver. I use powdered electrolytes from Organika and LMNT, and I always wear Garnier’s Ombrelle Sport Endurance sunscreen—it’s sweat-resistant, non-greasy, and doesn’t leave a white cast.

What’s your advice for someone who’s been off their routine and wants to restart their summer fitness journey without guilt or burnout?

First, reframe the narrative. You didn’t “fall off”—you rested, and maybe that pause prevented burnout. Restarting is not a setback; it’s a powerful choice. My Summer Sweat Challenge in the Healthy With Kelsey App is perfect for this—it’s designed with real life in mind. The workouts are short, low-impact, beginner-friendly, and require minimal equipment. Start with activities that match your summer energy, whether it’s a beach walk, dancing in the kitchen, or stretching on the patio. All movement counts, even if it’s not perfectly structured.

Win! 6-Month Membership Access to the Healthy With Kelsey App!

One lucky Canadian winner will receive a 6-Month Membership Access to the Healthy With Kelsey App! To enter, head over to Vita Daily on Instagram, follow @vitadailymedia and make sure to fulfil all the entry rules in the caption of the corresponding contest post. Contest opens July 3, 2025 and closes July 10, 2025. Complete contest rules and regulations here. Please note: if you are the winner, you will receive a DM (direct message) in Instagram directly from @vitadailymedia. Please be wary of fake accounts, which often use similar handles with an extra or missing letter, number or symbol. We will never ask for a payment or for your credit card number, and we will never ask you to click through a link. If you are unsure whether you have been contacted, via Instagram, by us or a fake account, email us before responding.