How do you say

He stuck to exercising three times a week, and his fitness improved dramatically after three months.

..in Chinese?

他坚持每周运动三次,三个月后他的身体素质有了显著提升。

tā jiān chí měi zhōu yùn dòng sān cì , sān gè yuè hòu tā de shēn tǐ sù zhì yǒu le xiǎn zhù tí shēng 。

How do you say "My family are planning to spend our upcoming three-month vacation at the seashore." in Chinese?