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How to ENJOY the 4th of JULY Holiday (and every holiday)!


The 4th of July is a time for celebration, enjoying good food, and spending time with loved ones (if you want). That is my plan as we depart for Denver in a few days.


You know what I have already done (before we leave) is booked my classes. Yep, I have my workout plan for Denver and a follow up in Fort Collins, to guarantee I get those done. For many people, going on vacation is the ultimate road block to staying on track with health and fitness goals. Here are some of my easiest and most practical tips to help you stay focused AND enjoy the holiday week!


1. Plan Ahead

Before heading out, plan your meals and snacks for the day. This can help you avoid impulsive food choices and ensure you have nutritious options available. Consider packing healthy snacks like fruits, nuts, or homemade energy bars to keep you satisfied. Some of my favorites that I have already packed include:

2. Stay Hydrated

With outdoor activities and potentially hot weather, staying hydrated is crucial. Carry a water bottle (my emotional support water bottle is this one!) and aim to drink plenty of water throughout the day. If you're enjoying alcoholic beverages, alternate with water to stay hydrated and reduce calorie intake.

3. Choose Mindfully at BBQs

Barbecues are a staple of Independence Day celebrations. Opt for lean protein choices like grilled chicken or fish, and load up on vegetables. Choose whole grain options for buns or wraps, and go easy on high-calorie sauces and dressings. Plate your apps versus socializing around the food table.

4. Balance Your Plate

Fill half of your plate with vegetables and fruits. This ensures you get essential nutrients and fiber while naturally limiting higher-calorie options. Aim for a colorful plate to maximize nutrition.

5. Practice Portion Control

It's easy to overindulge with so many tempting treats around. Use smaller plates and utensils to manage portions, and be mindful of serving sizes. Enjoy your favorite foods in moderation, savoring each bite.


6. Stay Active

Include physical activity in your day's plans. Whether it's a morning workout, a walk after meals, or joining in outdoor games, staying active helps burn calories and keeps you energized. It can also be a fun way to bond with family and friends.


7. Focus on Socializing

Instead of making the holiday solely about food, prioritize socializing and connecting with loved ones. Engage in conversations, play games, or participate in activities that don't revolve around eating.


8. Prepare Healthy Desserts

If you're bringing a dish to a gathering, consider preparing a healthier dessert option. Fruit salads, yogurt parfaits, or fruit-based popsicles can satisfy your sweet tooth without excessive calories or sugar.

9. Practice Mindful Eating

Be mindful of your hunger and fullness cues. Take time to enjoy your food, eating slowly and savoring each bite. This can help prevent overeating and allow you to truly appreciate the flavors.

10. Forgive Yourself and Move On

If you do indulge more than planned, don't dwell on it. Tomorrow is a new day to get back on track with your health goals. Focus on making healthy choices moving forward rather than feeling guilty about slip-ups.


By incorporating these tips into your 4th of July celebrations, you can enjoy the holiday while staying aligned with your health and fitness goals. Remember, it's about finding a balance that allows you to have fun and prioritize your well-being.



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