Fitness, Nutrition

Fourth Of July Goals: Obtaining Our Unalienable Fitness Independence

Fourth Of July Goals: Obtaining Our Unalienable Fitness Independence

Independence Day became a federal holiday in the United States in 1870, but the idea of independence was born much earlier – all the way back in 1775 during the Revolutionary War. This time of self-reflection led many Americans to realize that they were strong enough and smart enough to govern themselves, free of the constraints that had been put on them by Great Britain. The Declaration of Independence was soon adopted in 1776 and signed by some of the most monumental figures in American history.  The Fourth of July, Independence Day, is celebrated to commemorate that defining moment in the history of the country, and in the American character.

Independence To Govern Your Personal Health

A major catalyst for seeking independence from England was taxation without representation. It turns out, people prefer having a say in government rather than being ruled by a monarchy or dictatorship. Since achieving our independence, we’ve created a Democratic Republic political system that provides equal representation in Congress, checks and balances, and fair voting practices. 

When it comes to personal health and exercise, do you have a say? Perhaps like the early colonists of the new world, you have come to realize you’re strong enough and smart enough to govern yourself. We think so too, which is why we continue to grow and develop the iFit® library. It’s not a one-size-fits-all solution to home fitness. It’s a platform that lets you pick and choose aspects to your fitness regimen that are tailored to whatever your fitness goals may be.

Gain Fitness Independence With iFit

By pairing NordicTrack treadmills with iFit, you have access to a variety of workout videos led by dozens of personal trainers. Videos vary by topic, training style, muscle group focus, and more. You can pick and choose which types of workouts best meet the needs of your fitness goals. iFit goes a step further by providing a well-rounded cast of world-class personal trainers to lead your workouts. This allows you to find a trainer that you are inspired and motivated by, giving you the power to have control over your workouts. 

All of your workout history is stored in iFit, making it easy to view your efforts as you progress towards your goals. During an active workout, you’re able to view more of your personal stats than ever before. Current heart rate, speed, elevation, time elapsed, and more are easy to read from your screen as you scroll through different features on your console. 

Instead of limiting your routine to a handful of pre-loaded workouts and a less-than-informative progress chart, iFit spoon feeds you the engagement and information you need to see real growth and improvements. 

Prepping For Your Independence Day Celebrations

Want to kick off the Fourth of July with a bang? Try one of these workouts on your S22i or other home exercise bike.

5 Min Warm-Up
Resistance Level 8
5 Min Warm-Up
Resistance Level 8
20 Seconds Sprint
Resistance Level 10
Cadence 90-100
30 Seconds Sitting Hill Climb
Resistance Level 15, Incline 10%
Cadence Level 30-50
10 Second Active Rest
Resistance Level 10
Cadence 45-55
1 Minute Standing Hill Climb
Resistance Level 15, Incline 10% 
Cadence 60-80

Repeat x10
30 Seconds Active Rest 
Resistance Level 5, Incline 10%
Cadence 40-50
45 Seconds Sprint
Resistance Level 8
Cadence 85-95

Repeat X3
15 Seconds Active Rest
Resistance Level 8
Cadence 35-45
1 Minute Incline Jumps
Alternate standing for three counts, sitting for three counts
Resistance Level 8, Incline 8%
Cadence 45-55

Repeat x5
1 Minute Sitting Sprint
Resistance Level 5-8, Incline 0%
Cadence 100+
1 Minute Sprint
Resistance Level 10
Cadence 75-90
2 Minutes Active Rest
Resistance Level 5, Incline 0%
20 Seconds Active Rest
Resistance Level 10
Cadence 35-50

Repeat x3
Repeat x44 Minute Cool-Down

The first celebration of Independence Day consisted of mock funerals for King George III that symbolized the death of the monarchy’s rule over Americans. Today, we’re more about that sunshine and barbecue with a splash of colorful explosions to wrap things up. Check out these health-conscious BBQ recipes from iFit and see if there are any recipes you’d like to add to your annual Independence Day cook-off.

Santa Maria Grilled Chicken


Fourth of July Santa Maria Chicken – NordicTrack
  • 1 tablespoon salt
  • 1 tablespoon black pepper
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon oregano
  • 1 teaspoon cayenne
  • 2 teaspoons dried rosemary
  • ½ teaspoon dried sage
  • 1 teaspoon cumin
  • 1 teaspoon paprika

For cooking directions, see here.

Skinny Potato Salad


Fourth of July Skinny Potato Salad – NordicTrack
  • 4 cups red potatoes
  • 1 hard boiled egg, chopped (optional)
  • ¼ cup red onion, finely diced
  • 1 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 2 tablespoons nonfat, plain Greek yogurt
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon dried parsley

For cooking directions, see here.

Lemon Arugula Salad


Fourth of July Lemon Arugula Salad – NordicTrack
  • 2 cups arugula
  • 2 tablespoons Parmesan cheese
  • 1 lemon, juiced
  • 1 tablespoon honey
  • 2 teaspoons Dijon mustard

For cooking directions, see here.

Grilled Pineapple Salsa


Fourth of July Grilled Pineapple Salsa – NordicTrack
  • 1 pineapple, peeled, cored, and sliced (about 5 cups)
  • ¼ cup fresh lime juice (more if needed)
  • Zest from 2 limes (about 4 teaspoons)
  • 3 tablespoons fresh cilantro
  • 2 tablespoons agave (honey)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper (or to taste)
  • 1 red pepper, diced
  • ½ medium red onion, diced
  • 2 cups corn
  • 1 jalapeño, deveined and diced
  • ½ cup diced jicama
  • 2 avocados

For cooking directions, see here.

Watermelon Lime Slushie


Fourth of July Watermelon Lime Slushie – NordicTrack
  • 2 cups cubed, frozen watermelon
  • 2 cups fresh watermelon
  • 3 tablespoons agave (or honey)
  • 3 tablespoons fresh lime juice

For cooking directions, see here.

Light Fruit Pizza


Fourth of July Light Fruit Pizza – NordicTrack
  • ⅓ cup coconut oil
  • ½ cup unsweetened applesauce
  • ½ cup packed brown sugar
  • 1 large egg
  • 2 teaspoons vanilla extract (divided)
  • 1½ cups whole wheat flour
  • ½ cup all purpose flour
  • 1 cup quick oats
  • 1 teaspoon baking powder
  • 1 cup nonfat, plain Greek yogurt
  • 2 tablespoons honey
  • ¼ teaspoons almond extract
  • 4 cups fresh fruit of choice

For cooking directions, see here.

We hold these truths to be self-evident, that all persons are created equal – but their fitness regimens are not. 

Break free from boring treadmills, ellipticals, and exercise bikes that offer the bare minimum in quality and pre-loaded workout routines. Find exercise independence with iFit on NordicTrack’s home exercise equipment

How will you be celebrating the Fourth of the July this year? Share your plans with us in comment section below!

DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
** Please remember to follow all safety precautions that are listed in your NordicTrack Product Users Manual.**