Feel Good Fourth: A Fresh Approach to Holidays, Health & Happiness
The Fourth of July has a way of showing up in red, white and “extra” — it’s a “supersized” holiday. Big fireworks shows, overflowing plates, colorful drinks in hand and the subtle allure of temptation at every turn. If you’ve ever found yourself striving for balance between your wellness goals and the joy of a summer gathering—you’re not alone.
The good news you can enjoy the holiday and feel great in your body. You can indulge without guilt. You can celebrate without losing momentum.
This isn’t about restriction or “earning” your food. This is about a mindset shift—an invitation to embrace the holiday season in a way that’s nourishing for mind, body and soul.
Here are my tips for making this occasion your healthiest, happiest Fourth of July yet—without sacrificing one ounce of joy.
1. Focus on Feeling Good
When we approach holidays from a place of avoidance or restriction, we trigger feelings of lack. The result? We end up overindulging, disconnected from our body’s signals, and often feeling worse afterward.
Flip this narrative on it’s head. Ask yourself…
What would make me feel good?
What can I add to my plate that fuels and satisfies me?
Here’s the best part: summer foods want to help you feel amazing.
Lean grilled proteins like chicken, turkey burgers, shrimp or even grilled tofu are delicious and packed with nutrients. Pair them with fresh watermelon, grilled zucchini, colorful salads, or corn on the cob—and you’ve got a plate that tastes like summer and supports your body, too.
2. Hydrate to Elevate
In the heat of the summer (and with a few adult beverages in the mix), hydration often falls to the wayside. But staying hydrated is one of the easiest ways to improve energy, avoid sugar cravings, and feel better in your body.
Pro tip: Start your morning with a tall glass of water before anything else—even your coffee. Add lemon, mint, or cucumber for an extra-refreshing twist. Bring a cute water bottle with you to your gathering, and make it a goal to drink steadily throughout the day.
Bonus? Hydration keeps your skin glowing and helps support digestion, especially when enjoying richer holiday meals.
3. Make Movement Part of the Fun
Holiday workouts don’t have to mean sneaking in a 5am gym session. Movement isn’t about punishment—it’s about joy and embodiment. And summer offers the perfect excuse to move playfully — and socialize.
Think:
A walk around the neighborhood with family (quality time and cardio)
A volleyball game at the beach
A swim in the pool or lake
A morning yoga flow before the festivities begin
Not shying away from opportunities to walk further to see the fireworks (get those steps in, baby!)
Movement doesn’t have to be structured or sweaty to be effective—it just needs to be consistent and connected to joy. If it feels good, you’re doing it right.
4. Mindset Is Everything: Progress, Not Perfection
It’s tempting to fall into the “all or nothing” trap—especially when social media is flooded with “clean eating” tips or bikini-ready pressures.
Let this be your reminder: There is no wagon to fall off of.
One meal, one day, or one weekend doesn’t erase your progress. In fact, learning to navigate social situations with presence and flexibility is the real work of sustainable wellness.
What matters most is how you feel in your body—and how you speak to yourself afterward.
Grace > guilt. Always.
5. Use This Holiday as a Reminder of What’s Actually Important
At the end of the day, the Fourth of July isn’t really about food—it’s about freedom. And that includes the freedom to feel good in your skin, to connect with the people you love, and to create memories that matter.
Instead of obsessing over the chips or the dessert table, tune in:
How are you feeling?
What would help you feel even better?
Are you breathing deeply, smiling often and soaking it all in?
Pause, relax and ENJOY THE MOMENT
When you let your body lead and your mind soften, you’ll notice something magical: your healthiest decisions happen naturally. No force. No fear. Just flow.
A Sample Game Plan for the Day:
Morning:
– Drink water with lemon upon waking
– Enjoy light movement: walk, stretch, mat Pilates or a 20-minute weight session
– Enjoy breakfast with quality protein (like eggs, Greek yogurt, or a protein smoothie)
Midday BBQ:
– Build your plate: lean protein + veggies + fruit
– Choose one indulgence you’ll truly enjoy
– Sip water between drinks to stay hydrated
– Take a walk and enjoy the view or play a game with friends and family
Evening:
– End the day with gratitude (maybe a walk under the fireworks)
– Hydrate and unwind with your nightly skincare routine
– Remind yourself: You honored your body. And that’s powerful.
Reminder
Holidays don’t have to be a battle between discipline and indulgence. They can be an opportunity—a powerful one—to practice balance, presence, and self-trust.
You are allowed to feel good. You are allowed to eat well and enjoy dessert. You are allowed to move your body in joyful ways, then lounge poolside guilt-free.
This Fourth of July, I hope you give yourself permission to feel amazing—inside and out.
Here’s to a holiday filled with energy, laughter, nourishment, and presence.
Because wellness isn’t a set of rules.
It’s a relationship—with your body, your choices, and your life.
