Staying Healthy Over Holiday Barbecues and Summer Events

fitness nutrition July 05, 2024


Hey family! It’s your girl Rebecca Louise here, ready to help you navigate those summer barbecues, 4th of July celebrations, and family gatherings without compromising your health and fitness goals. 

Staying healthy doesn’t mean you have to miss out on all the fun. Let’s dive into some practical tips to keep you on track while enjoying your summer events!


Plan Ahead

First things first, planning is key. Whether it’s a family barbecue, a picnic, or a big holiday celebration, a little preparation goes a long way. Before you head out, make sure you’ve had a nutritious meal or snack. This will help you avoid overeating or indulging in unhealthy options just because you’re hungry.


Make Smart Food Choices

At the barbecue, look for healthier options. Grilled chicken, fish, and vegetables are excellent choices. Avoid the temptation to fill your plate with processed meats like hot dogs and sausages, which are often high in unhealthy fats and sodium. Opt for a whole-grain bun if you’re having a burger, and load it up with veggies like lettuce, tomatoes, and onions.

For side dishes, choose salads with vinaigrette or olive oil-based dressings over creamy ones. Better yet, bring your own healthy dish to share! A quinoa salad, veggie platter with hummus, or fruit salad can be delicious and nutritious additions to the spread.


Hydration is Key

Staying hydrated is so important, especially during those hot summer days. Water should be your go-to beverage. If you’re feeling festive, infuse your water with slices of lemon, cucumber, or berries for a refreshing twist. Limit your intake of sugary drinks and alcohol, as they can dehydrate you and add unnecessary calories. If you do choose to drink alcohol, opt for lighter options like a wine spritzer or a light beer, and be sure to alternate with water.


Keep Moving

Who says you can’t stay active while having fun? Incorporate movement into your day with family-friendly activities. Organize a game of pickleball, volleyball, or a fun round of frisbee. Swimming is also a fantastic way to stay active and cool off at the same time. These activities keep you moving and also creating great memories with your loved ones.


Don’t Skip Your Workouts

Even with a busy summer schedule, try to stick to your regular workout routine as much as possible. If you’re traveling, pack some resistance bands or a jump rope. You can always find 10-15 minutes to squeeze in a quick workout. Remember, consistency is key. Our BURN App offers short, effective workouts that you can do anywhere, so no excuses!


Mindset Matters

Summer events can sometimes lead to stress about staying on track with your goals. Remember, it’s all about balance. Allow yourself to enjoy the food and the company while keeping your long-term goals in mind. If you have a treat, savor it and then get back on track with your next meal. Developing a healthy mindset around food and fitness is just as important as the physical aspect.


Supplement Smartly

Even with the best intentions, it can be challenging to get all the nutrients your body needs from food alone, especially during social gatherings where healthy options might be limited. That’s where our custom nutrition plan comes in. The BURN App offers personalized nutrition plans that include supplements to ensure you’re getting all the essential vitamins and minerals your body needs. These supplements can help fill in any gaps, supporting your overall health and keeping your energy levels up.


Sample Supplement Routine

  1.   Morning Multivitamin: Start your day with a high-quality multivitamin to cover your basic nutritional needs.
  2.   Protein Shake: After your workout, have a protein shake to help repair and build muscle.
  3.   Hydration Support: Electrolyte supplements can help keep you hydrated, especially if you’re active in the heat.
  4.   Omega-3s: These are great for overall health, supporting everything from heart health to brain function.
  5.   Probiotics: Maintain a healthy gut, which is crucial for your immune system and overall wellness.


Recipe Ideas for Healthy Barbecues

Here are some delicious and healthy recipes to bring to your next summer event:

Grilled Veggie Skewers

  •   Ingredients: Bell peppers, zucchini, cherry tomatoes, red onion, olive oil, salt, pepper, garlic powder
  •   Directions: Cut veggies into bite-sized pieces, toss in olive oil and seasoning, and grill until tender.

Quinoa Salad

  •   Ingredients: Cooked quinoa, cucumbers, cherry tomatoes, red onion, feta cheese, olive oil, lemon juice, salt, pepper
  •   Directions: Mix all ingredients in a large bowl and chill before serving.

Fruit Salad

  •   Ingredients: Strawberries, blueberries, kiwi, mango, mint leaves
  •   Directions: Cut fruit into bite-sized pieces, mix in a bowl, and garnish with mint leaves.


Enjoy Yourself

Lastly, remember to enjoy yourself! Summer events are about spending time with loved ones and making memories. If you slip up, don’t stress. Get back on track with your next meal or workout. Your fitness journey is a marathon, not a sprint, and every small step you take brings you closer to your goals.

Staying healthy over the holidays and summer events is all about balance, planning, and making mindful choices. With these tips, you’ll be able to enjoy all the fun without compromising your health and fitness goals. And don’t forget to check out the BURN App for more personalized workouts and nutrition plans to keep you on track all year round. Cheers to a healthy, happy summer!

Feel free to adjust the length or content as needed! Keep up the amazing work, and let’s crush those summer goals together!


Rebecca Louise