Independence Day is tomorrow! Whether you’re hanging out by the pool or having a BBQ with loved ones, here are some tips to keep you happy and healthy all while enjoying your holiday!
☀️ Apply Sunscreen
Hot sunny days are here to stay! I love being out in the sun, but excessive sun exposure can lead to sunburn, dehydration, and heat stroke if we’re not careful!
- Apply sunscreen 15–20 minutes before going outside and reapply every one to two hours especially if you’re swimming or sweating a lot
- The higher the SPF, the longer and more protection from UV rays
- If you’re prone to sunburns, wear a hat or light clothing that covers your body but keeps you cool. You can even find shade under an umbrella or trees
💧 Stay Hydrated
With heat and being outside for a long period of time (and sometimes with alcohol in the mix), we can quickly get dehydrated.
- Have a water bottle or glass of water with you, always! Throw in some ice or fruit and make it more fun
- For every alcoholic beverage, try drinking an additional glass of water
- Add electrolytes if you’re really thirsty or sweating more than usual
🥦 Add Fruits & Veggies
Balance out your burgers and hot dogs with some fruits & veggies! Fiber is so important for our gut and overall health.
- Grill some veggies
- Eat some salad and fruit
- Bring a healthy side like a quinoa salad or veggie platter
- Add greens or avocado to your burger
- Have fruits like berries or watermelon for dessert
🍔 Eat Mindfully
It’s easy to get distracted while eating, especially when you’re having fun. Remember to listen to your body! You don’t need to stuff yourself if you’re already full!
- Eat slowly and put your fork down between bites.
- Really enjoy your food.
- Remember that one “unhealthy” meal won’t derail your progress!
🎇 Move
There are plenty of activities to keep you moving!
- Take a walk
- Play some games
- Swim
Being healthy doesn’t have to be challenging or complicated. Doing simple things like reapplying sunscreen, staying hydrated, and getting your veggies in go a long way! Let me know which tip(s) you end up trying, and I wish you all a happy and healthy Independence Day!
If you need help with your fitness goals, I am more than happy to support you! Message me to schedule your training consultation today! Contact
