July 4: Have Fun, Eat Well, Be Safe

July 4 is around the corner. We're here to help you prep for a fun, healthy and safe day. Read on for some ideas from the AHMFC team on how to enjoy this day to the fullest.

First, here's a quick firey workout you can do anywhere before your day of festivities gets under way:


Cardio - 5 minutes (walk, run or bike)


Mobility - 1 minute high knees, 1 minute butt kickers, 1 minute jumping jacks, 1 minute standing quad stretch (30 seconds each side), 1 minute low lunge (30 seconds each side)


Do as many rounds of the following 4 exercises in a 7 minute time period as you can!

12 sumo squats

24 single leg step ups (12 each side)

12 jumping jacks

24 reverse lunge (12 each side)