Our Fourth of July survival guide

How to set yourself up for success over the Fourth of July weekend.

Megan Miller

The Fourth of July is coming up quickly. We wanted to arm you with three tips to help you survive and thrive through the weekend. Whether you are traveling, boating, at the lake, barbecuing at your house, or spending time with friends and family, these tips are for you. You will notice we are keeping things very simple. By keeping our guidelines easy to remember and easy to follow, it allows you to focus on what matters the most during holidays: spending time with loved ones.

At Rise, we talk about health and wellness being a lifestyle. We always want to ensure that you’re equipped with habits that are sustainable, including during times when your routine might be off, like during travel or holidays. Keep on reading for three of our simplest tips for the holiday weekend that can make a huge impact. 

3 Tips for Success 


Hydrate or die-drate! As you read in coach Ellie’s blog last week, water is an essential nutrient for survival. If you’re not already doing so, we recommend drinking half your bodyweight in ounces of water as a starting point. If you sweat a lot, are spending time in a hot or humid environment, and/or notice your urine is a dark yellow, you should aim to drink even more water. If you are having alcoholic beverages during the holiday weekend, plan to alternate between one drink and water. 


As we always say, a body in motion stays in motion. Here are a few simple tips to keep you moving over the Fourth of July weekend. 

  • Play yard games

  • Go for a 30 minute walk 

  • Swim or tread water at the lake or pool 

  • Follow along with a yoga YouTube video

  • Carve out a few minutes for a quick workout (you can even do it on the lawn outside!) Complete 10 rounds of: 20 squats, 10 sit-ups, 5 push-ups


Aim to prioritize protein to help keep you satiated, which in turn will help you avoid overindulging in snacks and treats. After prioritizing protein, then make sure to add in some color on your plate with fruits and veggies. Here are some other easy ideas for protein-rich snacks and meals to keep you satisfied and fueled for the big weekend:


  • Deli meat and cheese sandwich 

  • Jerky/beef sticks 

  • Hard boiled eggs 

  • Tuna packets 

  • Charcuterie board 

  • Yogurt 

  • Cottage cheese 

  • Protein shake

  • Crackers or pretzels 

  • Fruit (watermelon, berries, apples, bananas, etc.)

  • Veggies (peppers, cucumbers, carrots, etc.)

As you can see, proper hydration, movement, and nutrition don’t have to be complex in order for them to be effective. We hope you’re able to implement these three tips into the fun plans you have for Independence Day! Ready to chat further about health, fitness, and your goals after the holiday? Our team would love to sit down for a Free Fitness Consultation with you. You can schedule one here.