By Nicole, Island Wellness Clinic
Labor Day weekend is one of the busiest travel times of the year, and if you’re like most of my clients, you’re probably wondering how to stay on track with your health goals while still enjoying your time away. The truth is—you don’t have to choose between wellness and freedom. With a little planning, you can enjoy the holiday, have fun, and return home feeling good in your body.
Here are some of my favorite ways to keep balance while traveling:
1. Pack Smart Snacks
Travel often means being surrounded by convenience foods that are high in sugar, sodium, and refined carbs. Planning ahead makes all the difference.
- Toss a few protein bars, nuts, or fresh fruit into your bag.
- Pre-portion trail mix in small containers for easy access.
- Carry a refillable water bottle to avoid relying on soda or energy drinks.
Eating balanced snacks with protein and fiber can help stabilize your blood sugar and keep cravings in check (Harvard T.H. Chan School of Public Health, 2023).
2. Move in Small Bursts
You don’t need a full workout to support your body while traveling.
- Stretch at rest stops or airports.
- Take a quick walk after meals—it aids digestion and helps regulate blood sugar (Colberg et al., 2016).
- Try bodyweight moves like squats, planks, or lunges in your hotel room.
Even 10 minutes here and there add up.
3. Hydrate More Than You Think You Need
Between extra caffeine, salty snacks, and maybe a few holiday drinks, dehydration is common during travel.
- Sip water steadily throughout the day.
- Alternate alcoholic drinks with water.
- Add lemon or berries to your water for flavor and electrolytes.
Dehydration can worsen fatigue, headaches, and even mood swings (Popkin et al., 2010).
4. Give Yourself Food Freedom
This weekend isn’t about strict rules—it’s about connection and joy. If your favorite holiday dish or dessert calls your name, enjoy it guilt-free. The key is balance.
- Choose mindful portions of treats.
- Pay attention to how food makes you feel—not just the taste.
- Fill most of your plate with colorful, nutrient-rich foods so indulgences don’t derail you.
Practicing mindful eating is shown to improve both physical health and relationship with food (Mason et al., 2016).
5. Prioritize Rest and Stress Relief
Holidays can be fun—but they can also be exhausting. Protecting your rest helps your hormones and energy stay balanced.
- Stick to a calming bedtime routine when possible.
- Try deep breathing or a few minutes of meditation if stress creeps in.
- Allow yourself to say “no” to activities that drain you.
Quality sleep directly supports hormone regulation and immune function (Irwin, 2015).
Bottom Line
Traveling during Labor Day doesn’t mean you have to give up on your health goals. With a little intention, you can celebrate, enjoy your favorite foods, and still come home feeling refreshed.
If you’d like support creating a personalized plan that fits into your real life, I’d love to help. At Island Wellness Clinic, I offer virtual, one-on-one care to help you feel like yourself again—no matter where life takes you.
👉 Book your free consultation today at IWC-med.com
References
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728
Harvard T.H. Chan School of Public Health. (2023). The nutrition source: Protein. Retrieved from https://www.hsph.harvard.edu/nutritionsource/
Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172. https://doi.org/10.1146/annurev-psych-010213-115205
Mason, A. E., Epel, E. S., Kristeller, J., Moran, P. J., Dallman, M., Lustig, R. H., Acree, M., Bacchetti, P., Laraia, B. A., & Daubenmier, J. (2016). Effects of a mindfulness-based intervention on mindful eating, sweet consumption, and fasting glucose levels in obese adults: Data from the SHINE randomized controlled trial. Journal of Behavioral Medicine, 39(2), 201–213. https://doi.org/10.1007/s10865-015-9692-8
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x