Stay Strong, Calm, and Healthy While Traveling…

Summer Wellness Tips from Melody at The Good Space & Elmwood Place Pilates

As we head into the season of flights, road trips, and weekend escapes, one of the most common questions I get from clients is: “How do I stay healthy while I’m away from my regular routine?”

Whether you're flying across the country or just skipping town for a few days, travel doesn't have to derail your wellness. With a little preparation and intention, it can actually restore you.

Here’s the advice I give all my clients at The Good Space (Houston) and Elmwood Place Pilates (Palestine, TX) before summer travel begins:

1. Hydrate and Breathe
   Water and breath are your first line of defense. Bring a hydrogen water bottle if you have one, or commit to drinking at least 3 liters a day. I add electrolytes during long travel days. Combine that with intentional breathing—especially box breathing (inhale 4, hold 4, exhale 4, hold 4)—to reset your nervous system in any stressful moment.

2. Protect Your Immune System
   Before getting on a plane, I always:
   • Spray diluted povidone-iodine in nose and throat (spit out, don’t swallow)
   • Gargle and brush with hydrogen peroxide
   • Take Vitamin C and use magnesium at night
   • Pack herbal teas, enzymes, and probiotics ( drink Kombucha or Kefir daily)

These steps are simple but powerful. My body thanks me every time.

1. Bring a Travel Mat + Move Daily
   Even if it’s just 10 minutes in a hotel room, movement is non-negotiable. I highly recommend printing out or memorizing the original Pilates Mat “Basic 10” exercises. After a long flight or car ride, this short sequence realigns your spine and resets your body.

Out of all of them, roll-ups and shoulder bridge are essential. These two moves help stimulate the lymphatic system, increase synovial fluid flow in the joints, boost circulation, and activate the enteric nervous system—your “second brain” that controls digestion and gut-brain balance. Pair these with the Pilates Ab Series of Five, and you’ve got a powerful daily reset that keeps your core strong and your system flowing.

1. Sleep is Sacred
   Eye mask, earplugs, white noise app, and magnesium. Those four things go in every bag I pack. If you’re rested, you’ll be better equipped to handle everything else.

2. Snack and Pack Wisely
   Airports and roadside stops aren’t known for clean food, so I bring almonds, nut butter, clean protein bars, and tea. I also bring a journal—five minutes a day helps me stay grounded, grateful, and clear.

3. Ground, Don’t Just Go
   As soon as I arrive, I try to walk barefoot on the earth—grass, dirt, sand. It helps reset my internal clock and connect my energy to the land. It's a practice in presence, which is really the whole point of travel, isn’t it?

Wellness doesn’t mean being rigid. It means supporting your system so you can enjoy your life more. That’s true at home and on the road.

Wherever you go this summer, take care of yourself like someone you love.