September 02, 2022 3 min read

Labor Day weekend is here!

And most of you will be heading to the pool, lake, or a family BBQ to celebrate the final days of summer.

I know you've been working hard on your fitness the last few months ... and that sometimes these holiday weekends can throw you off track.

Don't get me wrong ... I'll be the first to tell you it’s okay to have some fun and enjoy your holiday weekend. I will certainly be doing the same.

But I also know you don't want this weekend to lead to you falling off the wagon ... which is something that's happened to me far too many times.

So, I wanted to give you these 6 easy tips to help you stay on track during the upcoming holiday weekend.

1. Stay Hydrated

Staying hydrated is obviously important ... but it will also help you control your appetite throughout the weekend.

Your body has a hard time functioning when it's dehydrated ... and a lot of people skip the water on holiday weekends.

Hitting 90-120oz of water per day is one of the best things you can do for your overall health ... especially if you have goals of burning fat and/or building muscle!

2. Keep Moving

A lot of people take this entire weekend away from exercise. Just because you'll be celebrating, doesn’t mean that you can’t get a quick workout in to burn some extra calories.

Even something as simple as going for a walk can be extremely beneficial.

If you're strapped for time ... you can click here for a few ways to shorten your workouts, while still keeping them effective.

3. If you're drinking ... make the smarter choice.

Clear liquors mixed in diet sodas or very light beers are lower in calories ... and are typically less damaging than sugar or carb filled drinks.

There's quite a few seltzer-style drinks out there these days as well ... many of them being lower in calories. 

If you do drink alcohol, aim to drink one glass of water for every alcoholic drink you consume. This will help you stay hydrated, which will then lead to you feeling much better the next day.

4. If you're grilling, keep it lean!   

Choose leaner meats ... sub 93/7 hamburgers for the 80/20 ones, or substitute pork tenderloin for typical pulled pork. The leaner the meat, the better.

Leaner meats have less calories and are more protein dense, which will help you manage your appetite over the weekend ... and protein is always important for your goals of burning fat and building muscle.

Be mindful of the condiments you are using as well. Choose lower calorie options like mustard or low sugar barbecue sauces. Luckily, these lower calorie options are very easy to find nowadays.

5. Use supplements to help minimize the damage

Products like glucose disposal agents, digestive enzymes, and greens powders can actually help you break down the extra food and carbohydrates more efficiently which can prevent bloating, indigestion, heart burn ... and even fat storage.

These can make a huge difference at anytime ... but especially when you know you'll be eating a little more food than usual.

6. Enjoy Yourself!

It’s important to remember to enjoy yourself and not stress out too much about your nutrition. A relaxed approach at dieting for one weekend can be refreshing ... and help re-motivate you to get back after it the following week!

Holiday weekends are never easy to navigate, but these tips will help you stay on track.

All of us at Supplement Superstores are here to help and we'll be open normal hours all weekend!

If you have any additional questions about how to stay on track, or just need help putting together a plan in general ... please do not hesitate to reach out to one of our Certified Sports Nutrition Specialist, or swing by your local S2 store!

*This post was written by Andrew Lynn, who has a Bachelor's of Science in Nutrition and Dietetics. He is also a NASM Certified Personal Trainer and NASM Certified Fitness Nutrition Specialist.