Tag Archives: 4th of july 5k runs

Keeping Fit Through July 4th


It’s that time of year again. July 4th weekend is upon us along with hot weather and the need for BBQ preparations. This coming weekend we celebrate America’s independence and all the fine things we as Americans stand for, as well as the things we enjoy most such as country music, American food, and the outstanding fashion statements of red, white, and blue!

In between all the party planning, recipe choosing, and coordinating of family fun you probably have yet to realize this weekend could take a serious toll on your workout routine. Have no fear Little Leopard Book is here! This week we’re giving you the best ways to keep up with your exercise routine while still enjoying the sunshine and chowing down on the Independence Day feast. There’s nothing like the great outdoors and playing as if you were a kid again. These activities are so fun you won’t even realize your still logging your extra calorie burn.


July 4th Weekend Races
Calories burned: Estimated 100-150 per mile (depending on intensity and body weight)
There is a very small town in California called Bridgeport where I spent almost all of my 4th of July celebrations growing up. The town comes alive truly only one time per year and that just so happens to be this coming weekend. Aside from the parade, BBQing, and rodeo, there is a tradition that occurs every July 4th bright and early, the annual 5k race around Twin Lakes, the two fishing lakes outside of town. The race runs around both lakes through the trees and below the mountain peaks giving the perfect outdoor jump start to an awesome celebratory day. While you may not spend your 4th of July in this very town that I do, 4th of July races are a common event! Whether you can run a fast 10k or would rather slow your pace in a 5k with the family, there is something for everyone and it is an excellent way to keep your fitness routine up without interrupting the fun. To find a race near you be sure to check out http://www.runningintheusa.com/Race/FourthOfJuly.aspx


Calories burned: 200-400 per hour (depending on body weight and intensity)
July 4th is one of my favorite holidays for many reasons, one of them being that it falls during the perfect time of summer! I am a hot weather fanatic. Whether you agree with me or not, the heat gives you the perfect excuse to enjoy some pool time. Throw on your American flag printed swimwear and dive on in to beat the heat, have some fun, and keep your fitness up!


Calories burned: Up to 400 per hour
Chances are you plan on visiting with your family and friends the whole holiday weekend, get them motivated to move as well and hit the trails. Heading outside and exploring all that nature has to offer can boost your mood and bust your muscles. With all the work of reality, it’s nice to unplug every once in a while.


Calories burned: 200 (moderate intensity for 30 minutes)
While you may not be a professional cyclist with a plethora of neon bike suits in your closet, that doesn’t mean you still can’t get a workout riding down the streets on a beach cruiser. Whether you need to grab a few missed items from the grocery store or just want to kill some time before it’s dark enough for fireworks, take comfort in the fact that you’re getting a workout in! With all this exercise you’ve been doing you may even feel inclined to go grab a soft serve ice cream cone. Of course, I recommend you ride your bike there ;-).


Calories burned: 100 (moderate intensity for 30 minutes)
Call the kids and throw the frisbee around the backyard. This activity involves little preparation, can be played pretty much anywhere, and is fun for all ages. Might as well burn a few extra calories while waiting for the burgers to finish on the grill, right?


Beach Volleyball
Calories burned: 280 (moderate intensity for 30 minutes)
If you’re lucky enough to live in a beach town like San Diego and are planning on watching a fireworks show from the sand, take advantage of the beach time and start up a game of volleyball during the day. This activity makes it easy to include your family and friends and will help you forget how crowded the beach is. Not only is it a fun and competitive way to enjoy the day, beach volleyball is also an awesome workout for both cardio and muscle work.


Calories burned: 115+ (moderate intensity for 30 minutes)
While you may normally think the line-dancing going on after the 4th of July parade is a little too cheesy, I say this is your year to join in! Release some endorphins, let go of your inhibitions, and have a blast. You can’t embarrass yourself if you’re having fun.

Follow our advice and keep your summer body strong this weekend! Other healthy tips include staying hydrated in the heat, keeping your alcohol consumption down, and following key healthy food swaps, such as substituting mayonnaise for Greek yogurt in your macaroni salad or reaching for hummus and veggies instead of potato chips! Be sure to check out our 4th of July inspired Pinterest board and build your BBQ menu Little Leopard Book style. We wish you all a safe, healthy, happy 4th of July filled with lots of fun and flavors! We can’t wait to hear about all the recipes you try!  Feel free to share your LLB 4th of July recipe pics on our Facebook page or tweet them over to myself or Whitney!