6 Tips to Stay on Track This Holiday Weekend (Without Missing Out)

Summer holiday weekends are made for sunshine, BBQs, and quality time—but that doesn’t mean your fitness goals need to take a backseat. We’re all about balance. So before you dive into your favorite red, white, and blue treats this 4th of July, check out these simple ways to enjoy the holiday without undoing your hard work.

1. Move Early

Start your day with a quick workout—whether it’s getting to Accelerated early, a brisk walk, or a few rounds of bodyweight exercises. Getting your body moving early sets the tone and helps offset any indulgences later in the day.

2. Hydrate Like It’s Your Job

Between the heat and holiday drinks, dehydration can sneak up fast. Aim for at least 8–10 glasses of water throughout the day. A good rule of thumb: match every alcoholic drink with a full glass of water.

3. Don’t Show Up Hungry

If you head to a cookout starving, it’s game over. Eat a high-protein meal or snack beforehand (think: eggs, Greek yogurt, chicken breast) to avoid overeating at the party.

4. Be Picky with Your Plate

You don’t need to skip the good stuff—but be mindful. Pick your favorites, leave the filler (do you really need that dry bun?), and load up on lean protein and veggies when you can. Balance is key.

5. Drink Smarter

Sipping on something festive? Go for lighter options like hard seltzers, wine spritzers, or a cocktail with low-cal mixers. Limit high-sugar, high-calorie drinks and stick to a one-drink-per-hour pace if possible.

6. Focus on the Big Picture

One meal or day won’t derail your progress—but a weekend-long free-for-all might. Do your best, enjoy yourself, and then get right back into your routine.

You don’t have to choose between enjoying the holiday and staying fit. With a little planning and a lot of grace, you can do both.

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