Making 4th of July Favorites Healthier

Enjoying Balanced Holidays

I know you’re off celebrating a happy 4th, so here’s just a short reminder about how to make this Independence Day your healthiest yet:


If you are staying at a hotel or have access to your regular gym, it’s a good idea to stay in your fitness routine! Getting out of sync with your normal habits can lead to a struggle to get back into your groove.

One of the biggest challenges of travel (if you’re traveling) is staying active on the road. If you have access to a good walking area, try to walk at least 30-40 minutes a day to get a positive start to your day. Even if it’s on a treadmill, plugging in a fun podcast can help you get in those extra steps. However, if you’re stuck without any real exercise environment, you can still focus on your fitness by:

  • Staying on your feet as much as possible
  • Doing a home core routine
  • Doing a home yoga routine
  • Doing a bodyweight circuit

One of the biggest nutrition issues that my clients struggle with is all-or-nothing thinking.

Here’s an example:

“I’m on the road, so I can’t try to eat more mindfully on this holiday. I’ll get back on track when I get home.”

Why can be this be problematic?

In this modality, you’re either “on track” or “off track.” What if everything were on-track, and the track were just a lot wider?

As I tell my clients, indulgences are a normal part of a balanced and long-term healthy way of life. Pick what is special to you, enjoy it mindfully, and keep your whole day in balance each day. You’ll feel much better if you do!

Plus, there are ways to make some 4th of July favorites lighter:

  • Use pickles as a side
  • Use lemon juice and olive oil as the dressing for your cole slaw
  • Split a hot dog bun in half to have a hot dog on each 1/2 bun
  • Have a hamburger patty on a salad instead of a bun
  • Skip dessert if it’s not something you’re really into
  • Keep alcohol intake moderate

This way, you can still enjoy the holiday without sacrificing your health and fitness goals, and you get the added bonus of not torturing yourself with guilt that you got “off track!”

Have a great Independence Day!

Rachel Trotta

I am a Certified Personal Trainer, Fitness Nutrition Specialist, Physique and Bodybuilding Specialist, and Women's Fitness Specialist. I live in New Jersey in the NYC metro area, and I coach clients online all over the world. As a trainer and health writer, my mission is to make healthy living sustainable for the average person. I’m also a wife, mom, nature lover, runner, avid cook, weightlifting aficionado, history nerd, travel addict, and obsessive podcast listener. Get in touch!

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