Summer is in full swing, meaning a few good things are happening: schedules are relaxed, skies are blue, and social calendars are full.  And while these are all very good things, the summer hustle can make it difficult to stay on a wellness routine. Is it possible to NOT need a vacation after your vacation? We had to know.

For some real life, I-can-totally-do-this wellness tips to take on the road this summer, we tapped Vanesssa Kahler, a Functional Nutritionist, Health Coach, and founder of Kahler Wellbeing Academy.  Here are her tips:

Stick to a morning routine.

Wake up at a set time each morning. Sleep is one of the most well researched areas of well-being and its indisputable that we all need a good night sleep to thrive. Research shows us that a lack of sleep affects heart health, immunity, diabetes, cognitive function, moods. It is recommended that we create a regular wake up time and bed time to maintain our circadian rhythm and achieve ideal 8 hours sleep each night. Recent studies show that people with a regular wake-up time reported being more satisfied overall in every area of their lives.

Wake up your mind and your body.  Before you dive into your day, aim for 5-10 minutes of stillness. Instead of jumping out of bed, give your body a few minutes to enjoy waking up. And if you’re up for it, add  5-10 minutes of stretching and/or yoga once you're upright. 

Start your day with glass of water. Water is all you need, but if you have the time and the ambition, adding lemon, cucumber or ginger  add extra health benefits and a little flavor.

Bring your smoothie ritual on the road.

A quick, healthy smoothie packed with nutrients ensures you start the day with a concentrated easy-to-digest, nutrient dense breakfast.  Here's the simple math: hydration + a low sugar, nutrient-dense breakfast = maintained mood and energy throughout the day.  Here are my picks:

Greens With Envy, a source of chlorella, spinach, and chia provides a nutrient dense start to the day. 

For an afternoon pick me up try Ripe Rebound with turmeric and ginger.  (Also great for a morning after an indulgent evening!) 

Treat Yourself.  It's Vacation! 

...and have an idea of when and how you’ll indulge so your energy levels won’t suffer.  

Be mindful of indulgences. If your afternoon involved ice cream with the kids, opt for fruit after dinner. 

Try to make 2 out of the 3 meals balanced. Opt for a balance of protein, carbs and fats to keep you feeling good throughout the day.  

Try to save the sweets for after meals. A sweet meal or snack on it's own can spike blood sugar and make it difficult to maintain your energy levels.

Whatever you’re eating, enjoy it.  Be present, eat slowly, savor, and enjoy. 

Make time to relax and restore.  

Take time to slow down while you’re away, even if that means saying “no” to a few things on your bucket list. Part of not “needing a vacation from your vacation” is taking the time to fill up your cup…both literally and figuratively. Getting good sleep and maintaining a morning routine will be a great start, but try to build in a few other practices that will help you relax, reset, and restore: 

Make time for movement.  Bring sneakers for morning walks, play tag with the kids, or sign up for a yoga class in town.  

Book a spa treatment. Even better, choose the relax or detox treatments.  And if the spa isn’t in the cards, bring some bath salts and essential oils to create a spa-like evening bath routine. Maybe with a cocktail in hand! 

Grab that beach read. Take your favorite book or audible that you have had on your list for months.

And most of all….slow down, breath deep and enjoy!