The 4 Quickest Ways to Get Back on Track After 4th of July Weekend

Star and stripes. Beer and cocktails. Barbecue and sitting in the sunshine.

The 4th of July isn’t a holiday that easily lends itself to healthy meals and activities. So if you indulged a little too much and maybe missed a workout or two, here are my top 4 tips to getting back on track!


Water. We’re talking showers and rehydration. Being dehydrated can make you feel like crap inside and out. Your body is probably longing for more water anyways so shoot for the stars and try to drink 100 ounces today! Then aim for half of your bodyweight in ounces the rest of the week (Ex. 150 lb. person = 75 oz. water)


Give away or loss out an unhealthy leftovers. Bring them to work and pawn them off on your coworkers. Replace those items by stocking up on chicken, fish, veggies and fruits. Say no to the chip and dessert aisle at the grocery store, at least for this week!


Get your butt in the gym! Do a nice little foam rolling session, then hit all your major muscle groups with some hypertrophy to get that glycogen pumping. Try this workout:

  • Back squats 3 x 12
  • Romanian Deadlifts 3 x 12
  • Bent Over Rows 3 x 12
  • Overhead Press 3 x 12
  • Reverse Crunch 3 x 12
  • Bicep Curls 3 x 12


Have a Protein Shake or Protein Pancakes for one meal a day for the next 4 days. Both of these options come in easily under 400 calories and will help undo some damage 🙂


Try making this salad for lunch or dinner this week to get you some nutrients and leave you feeling full and happy 🙂

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Mango Chicken Salad

  • 4 oz. chicken breast
  • 1-2 cups lettuce
  • 1/3 mango, sliced
  • 1/4 avocado, sliced
  • 1/4 cup green bell pepper, diced
  • 1/4 cup tomato, diced
  • 1-2 Tbsp. balsamic vinegar or dressing of your choice

1 thought on “The 4 Quickest Ways to Get Back on Track After 4th of July Weekend

  1. Melissa Hackett July 6, 2016 — 3:12 am

    OMG! I just made this salad, but used a red pepper instead of a green one. It was incredibly delicious! The mango gave it a touch of sweetness and balanced out the vinegar and pepper. This might be my favorite dish for the summer!

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