Healthy Tips for this 4th of July

4th of July

Ah, the Fourth of July! It’s that time of year when we gather with family and friends to celebrate with fireworks, barbecues, and all the red, white, and blue you can handle. But just because it’s a holiday doesn’t mean we should put our health and fitness goals on the back burner. With a bit of planning and some fun activities, you can enjoy the festivities and stay on track. Here are some tips to keep you feeling great and a few local activities to make the most of your Independence Day in the Rocklin area.

Start Your 4th of July with a Bang

Kick off your Fourth of July with a burst of energy. A morning workout can set the tone for the day and help you feel accomplished before the festivities begin. If you’re a fan of group workouts, join us at Shred 27 for a high-energy HIIT session. Our 27-minute workouts are perfect for getting your heart pumping and your metabolism revved up. We have special class times for the day at 8:30, 9:30, and 10:30 AM, so you can get your workout in and still have plenty of time for holiday fun.

For those who prefer the great outdoors, consider a run or bike ride along the Miners Ravine Trail in Roseville. It’s a beautiful way to start the day, and you’ll be rewarded with scenic views and a sense of achievement.

Hydrate, Hydrate, Hydrate

It’s going to be a hot day, so make sure you’re drinking plenty of water. Staying hydrated is crucial, especially if you’re spending time outside. Carry a reusable water bottle with you and drink at least eight glasses of water throughout the day. Infuse your water with slices of lemon, cucumber, or mint for a refreshing twist if you get bored with plain ol’ H2O.

Make Smart Food Choices

Barbecues are a staple of Fourth of July celebrations, but that doesn’t mean you have to sacrifice your healthy eating habits. Opt for lean proteins like grilled chicken or fish, and load up on veggies. If you’re bringing a dish to a potluck, consider a colorful salad or a fruit platter. These options are not only nutritious but also delicious and festive.

Keep an eye on portion sizes and try to avoid overindulging in sugary drinks and desserts. If you do decide to treat yourself, do so mindfully. Savor each bite and enjoy the experience without guilt. But be ready to get back at it July 5th!

Stay Active Throughout the Day

Incorporate movement into your holiday activities. If you have kids (or grandkids), get them involved too! The more, the merrier.

For a change of pace, consider a hike at Hidden Falls Regional Park in Auburn. It’s a bit of a drive, but the beautiful trails and waterfall views are worth it!

Take Time to Relax and Reflect

While staying active is important, don’t forget to take some time to relax and enjoy the moment. The Fourth of July is also about celebrating freedom and the joys of life. Find a quiet spot to watch the fireworks, reflect on what you’re grateful for, and enjoy the company of your loved ones.

Local Activities and Events

If you’re looking for local events to make your Fourth of July extra special, here are a few activities happening in our area:

  • Roseville’s Fourth of July Parade: Head to Downtown Roseville for the annual parade, which starts at 9:00 AM. It’s a great family-friendly event with floats, marching bands, and plenty of patriotic spirit.
  • Fireworks @The Grounds: Gates open at 4:00 PM. Activities, games, and concessions for the whole family. Fireworks begin between 9:15-9:30 PM.


Staying healthy and fit on the Fourth of July doesn’t mean you have to miss out on the fun. By incorporating these tips into your day, you can enjoy the holiday while keeping your health goals on track. Remember, it’s all about balance and making mindful choices. Have a fantastic Fourth of July, and we hope to see you at Shred 27 soon!

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