4th of July Fit Tips!

4th of July Fit Tips!

4th of July weekend is here and that means food, festivals, and fun! With it being a long weekend, it can be very easy to fall off track and abandon your training plan… but it doesn’t have to be that way! The key to long-term health is all about balance. So, if you want to stay on track but also have a little fun at the same time, you’ve come to the right place! Last year we shared tips to having a healthy 4th of July weekend and this year, we’re sharing even more! Read below for more healthy swaps that will leave you feeling great not only over the holiday weekend, but all summer long!

  • Prioritize Protein
    Protein helps keep you full or “satiated”, so load up on all thing’s protein! Examples of commonly found cookout proteins are chicken, brats, hot dogs, or any other type of meat. Eggs are also high in protein, so grab a scoop of egg salad or deviled eggs, too! By filling your plate with protein first, it will help keep you full and prevent over-eating on snacks and less filling items. After going for protein, add a few of your favorite sides in smaller portions. “Staying on track” is not about deprivation, so eat it, enjoy it, and stop eating when you’re full.
  • Hydrate!
    Staying hydrated and drinking plenty of water is key, especially outside in the hotter temps. Not only is water crucial to almost every function in the body, but the body can also confuse thirst with hunger. If you find yourself craving food but don’t necessarily feel hungry, drink a glass of water, and see how you feel before grabbing a snack. If you’re still hungry about 15 minutes after drinking water, then that’s the body telling you it needs more food. Otherwise, the craving could’ve been thirst! Lastly, water helps you stay full and can also prevent unneeded snacking!
  • Don’t skip fruits and veggies.
    The great part about a cookout is there are typically plenty of fruit and veggie options. After you fill your plate with protein, stock up on vegetables like corn on the cob, grilled asparagus, veggies from a platter, etc. You can eat a lot of vegetables (and fruit) for a low amount of calories, so this is a great way to eat a lot without overeating on calories… yes, you can even go back for seconds!! Fruit is also a great option for this reason, and can help satisfy post-meal sugar cravings.
  • “Choose your Battles”
    This is the best method for finding balance, especially when eating out or attending a party. Identify the food or drink items you love the most and enjoy! If you love cheesecake, grab a slice. If chips are more your style, dig in! Then, for the things you are indifferent about or don’t love as much, take a pass. So as an example, if you love cheesecake and don’t care about cookies, skip the cookie! Often times we feel pressure to fill our plate or try one of everything, but at the end of the day, no one is going to notice or remember what you ate (or didn’t eat) so grab what you love and skip the rest.
  • Finally, stay active!
    Take advantage of extra time off and go for an extra walk or spend a little more time training for your next race. You can even grab the family to run a 4th of July race or make your own by dressing in red, white, and blue and jogging around the neighborhood. Whatever you do, if you get moving you’ll burn a few extra calories and will leave the weekend feeling great!

Written by: Ashley Morrison

Ashley has over 17 years of running and racing experience and is both NASM CPT and RRCA Certified. For more running tips and tricks, find Ashley at Run With Ashley on Instagram or on her website and blog.

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