• Home
  • About Me
    • Press & Media
    • TV & Local Appearances
  • Blog
    • Baby
    • Beauty
    • Fit Family
    • Fit Travel
    • Free Sample Workouts
    • Lifestyle
    • Nutrition
    • Postpartum Workouts
    • Pregnancy
    • Running
    • Yoga
  • Shop My Looks
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About Me
    • Press & Media
    • TV & Local Appearances
  • Blog
    • Baby
    • Beauty
    • Fit Family
    • Fit Travel
    • Free Sample Workouts
    • Lifestyle
    • Nutrition
    • Postpartum Workouts
    • Pregnancy
    • Running
    • Yoga
  • Shop My Looks
  • Mobile Menu Widgets

    Search

Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Healthy 4th of July Foods + Bonus Holiday Workout

 

Here are some healthy ideas for the 4th to help you all stay on track and look your best!

 

Grilling? Try veggie kabobs (I picked up some pre-made from Whole Foods), lean meats, fish, portobello mushrooms and even tempeh or tofu! Checkout this RECIPE from Whole Foods.

Another favorite of mine is grilled fruit! It’s super easy and is a great substitute for cakes, cookies or other high-calorie desserts. My 2 favorites are pineapple and peaches. Just grill until they are hot with grill marks (1-2 minutes per side) and the fruit has had time to caramelize. Watermelon is also a 4th of July favorite and is great for your waistline! Looking for something more festive? Try my recipe of the month: Revolutionary Berries.


Don’t let this be a long weekend of NOT working out! There are a ton of fun group activities going on this weekend such as 5ks (like the “Run Wild” 5k), bike rides, hikes and other outdoor activities. It’s not too late to sign up! But, if you’d rather jus workout on your own, that’s fine too…as long as you make it a challenge! Remember…the more you workout this weekend, the better you’ll feel about all the food you consume (I hope it’s not a lot) and you’ll also keep your strong and sexy summer shape. Here is a sample workout that you can try. Do it at least once this weekend and if you want to really blast calories, do it every day!

 

*Bonus* RED WHITE and BLUE WORKOUT

You’ll need: 1 set of medium weights (or use a resistance band) + a mat or towel for abs

Warmup first for 5 minutes first (easy walk, side steps or other low-impact exercise).

Circuit 1:
20 pushups
20 squats (with weights if you want to make it harder)
20 walking lunges
3 minutes of cardio* (running stairs, jogging in place, kettlebell swings, jumprope, etc)
*Get your heart rate up to about 80-90% of your max and make it hard!

Circuit2:
12-15 overhead shoulder presses
20 Side Lunges (10 on each side) with one or two of your weights to make it harder
12-15 Bent Over Rows (for mid back) – use both weights or a resistance band under feet.
3 minutes of cardio*

Circuit3:
50 Kneeling Donkey Kicks on each leg (on all 4’s on mat and lift one heel up towards ceiling, repeat)
12-15 Bicep Curls
12-15 Tricep kickbacks (keep back flat and elbow at 90 degrees)
3 minutes of cardio*

Ab Circuit:
40 Bicycle Crunches (20 on each side)
30 leg raises (on back and drop legs towards the ground without arching your back, pull them back to top)
3 30-60 second forearm planks
3 minutes of cardio*

TIP: REPEAT All Circuits if you have time!



you’ll also love

“Train Anywhere” – Cari’s Workout Featured in Oxygen Magazine
My Pushup Challenge with ExerciseTV
Workout Like A Rockets Power Dancer – Episode 1 Legs!

About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.

General

My Top 3 Family-Friendly Texas Resorts

If you are looking to plan a fun family getaway for this Memorial Day weekend or a summer trip – search no more. Here are my favorite family-friendly resorts in…

Read More

Free Sample Workouts, Press, Training Tips

Old-School Bodybuilding Chest Workout – Featured in Oxygen Magazine

I’ve been a little MIA on the blog just due to life and baby #3! However, I did recently work with Oxygen Magazine to create this really great chest workout…

Read More

Fit Travel, Lifestyle

Family Travel Review – Margaritaville Lake Conroe

My family and I just got back from a super fun staycation at the Margaritaville Resort at Lake Conroe, TX. It’s perfect for families in the Houston area that want…

Read More

Free Sample Workouts, Press

Weighted HIIT Workout Featured in Oxygen Magazine

HIIT your body from head to toe in 40 minutes with this minimal-equipment, maximum-results workout. High-intensity interval training “HIIT for short” isn’t just a cardio phenomenon.This training style, which intersperses…

Read More

Next Post >

Recipe(s) of the Month – Perfect For the 4th!

Primary Sidebar

Categories

  • Baby
  • Beauty
  • celebrity workouts
  • Challenges
  • events
  • Fit Family
  • Fit Travel
  • Food
  • Free Sample Workouts
  • General
  • Get Fit Done
  • Giveaways!
  • Holiday Favorites 2018
  • Lifestyle
  • Nutrition
  • Postpartum Workouts
  • Pregnancy
  • Press
  • Products
  • Recipes
  • Reviews
  • Running
  • success stories
  • Training Tips
  • transformations
  • TV & Local Appearances
  • Videos
  • What Does My Trainer Eat?
  • Yoga

 

Loading Comments...