Month: July 2026

Posted on

5 Ways to Feast on Fourth of July Favorites While Fueling Your Gains

This weekend marks America’s 250th birthday, so it’s time to celebrate! Between backyard barbecues, boozy beverages, and red, white, and blue treats, the Fourth of July can quickly become a calorie-packed day. One day of indulgence may not undo months of progress, but it also doesn’t mean you have to put the healthy habits you’ve so meticulously built on hold.

Whether you’re hosting a backyard cookout, squeezing in a morning workout before the festivities, or spending the weekend at the beach, a few simple choices can help you enjoy all the iconic holiday staples while still feeling your best and staying on track with your fitness goals.

Related: Why Reviewers Say This Stim-Free Blend Is Actually Better Than Most Caffeinated Pre-Workouts

1. Fire Up Your Workouts With a Rocket Pop Energy Shot

5-hour ENERGY Firework Freeze

Courtesy Image

If you’re starting off your Fourth of July off with a local 5K or heading to the gym for a quick pump, 5-hour ENERGY’s Firework Freeze-flavored energy shots are the perfect holiday-appropriate boost to kick off America’s 250th birthday. Inspired by the iconic red, white, and blue bomb pop, this limited edition flavor gives all the nostalgia with zero of the sugar or calories. Each shot also contains 230 mg of caffeine, B-vitamins, and essential nutrients for fast energy.

2. Utilize High-Volume Watermelon for Insane Muscle Pumps

Watermelon

Getty Images/arinahabich

When you think of the Fourth of July, it’s hard not to imagine slices of cold, refreshing watermelon. And not only is it delicious, but it’s known to be a natural pre-workout, thanks to its high water and citrulline content. Citrulline is an amino acid that may support blood flow and enhance muscle pumps during training. One study examining watermelon juice as a functional exercise drink for muscle soreness, performance, and recovery found it may support individuals engaged in regular training by optimizing post-exercise repair and hypertrophic responses.

3. Build a Muscle-First Burger Bar

Burger Bar

Getty Images/Adam Hester

Burgers may have a greasy reputation, but they can also be a tasty source of high-quality protein. With a few simple upgrades, you can create a gains-forward Fourth of July burger bar. For starters, use a lean protein source, such as 90/10 ground beef, ground turkey, or bison to up the protein while keeping saturated fat in check.

Chef Joel Gamoran, a Virta Health partner, recommends swapping a traditional bread bun for a two-leaf lettuce wrap to cut back on calories and refined carbohydrates. And instead of ketchup, which contains about 4 grams of sugar per tablespoon, Chef Gamoran suggests whipping up a quick homemade romesco sauce by blending roasted red peppers, almonds, olive oil, and vinegar.

4. Crush Cravings With a Patriotic Protein Parfait Pops

The Fourth of July isn’t complete without dessert. In his weekly newsletter, six-time Mr. Olympia Chris Bumstead shared a healthier way to cool off with his red, white, and blue protein parfait pops. The below recipe yields 6 to 8 pops, with each one containing roughly 120 calories, 12 grams of protein, and less than 5 grams of sugar.

Red, white, and blue yogurt parfait popsicles

Getty Images/jenifoto

Ingredients

Red Layer

  • 1/2 cup strawberries (fresh or frozen)
  • 1/2 scoop vanilla or strawberry whey or plant protein powder
  • 1/4 cup unsweetened almond milk or coconut water

White Layer

  • 3/4 cup plain Greek yogurt
  • 1/2 scoop vanilla protein powder
  • Optional: splash of vanilla extract

Blue Layer

  • 1/2 cup blueberries (fresh or frozen)
  • 1/2 scoop vanilla protein powder
  • 1/4 cup unsweetened almond milk or coconut water

Instructions

  1. Blend each layer separately until smooth. Add more liquid if needed for blending, but keep each layer thick so they freeze well.
  2. Layer into popsicle molds. Start with red, then white, then blue. Tap the molds gently to settle each layer before adding the next.
  3. Freeze for at least 4 to 6 hours, ideally overnight.
  4. To remove, run warm water over the outside of the molds for a few seconds and enjoy!

5. Trade Heavy Potato Salad for a High-Protein Alternative

Dense bean salads have quickly become a summertime favorite. They’re the perfect option when you need to get your veggies in but don’t feel like cooking. It’s also a sneaky vessel for boosting fiber intake, something Americans are notoriously low on. The beans provide a boost of plant-based protein, making this side dish both nutritious and delicious.

Set out a bowl alongside your Fourth of July spread and let guests enjoy it as a dip with whole-grain crackers or tortilla chips, spooned over grilled chicken or burgers, or simply on its own. Try the recipe below, originally shared by Divya Sharma on Instagram.

Ingredients

  • 400g chickpeas
  • 400g black beans
  • 200g edamame
  • 200g corn
  • 1 red onion
  • 1/2 cucumber
  • 1 red pepper
  • 3 tomatoes
  • Large handful of coriander
  • Dressing: juice of 1 lemon, 1 tbsp extra virgin olive oil, salt and pepper to taste

Directions

  1. Finely chop all salad contents. Rinse and drain the beans.
  2. Make the dressing by mixing the ingredients together
  3. Add all the salad to the bowl and mix in the dressing.

Related: Your Grill Is Disgusting—Here’s How to Deep Clean It Before Summer

Go to Source
Author: Kelsey Kryger

Posted on

Registered Dietitians Reveal the #1 Fruit to Eat for Weight Loss

Being in a calorie deficit and having an intense sweet tooth don’t always go hand in hand. Luckily, there are plenty of ways to satisfy your dessert cravings while sticking to your fitness goals. While some low-calorie dessert options found on grocery store shelves are both highly processed and pricey, a more holistic option can be found in the produce aisle. One fruit dietitians recommend for satisfying a sweet tooth while supporting weight loss is raspberries.

“Raspberries are naturally sweet, but they’re also very high in fiber for the number of calories they provide, which makes them a great option for people who want something sweet and satisfying without relying on a higher-calorie dessert or snack,” says Johannah Katz, RD, of Kaffico.

One cup of raspberries contains about 64 calories, eight grams of fiber, five grams of naturally occurring sugar, and, of course, no added sugars. Raspberries are delicious on their own, but Katz recommends pairing them with a protein source like Greek yogurt, cottage cheese, chia seed pudding, or oatmeal. Combining fiber with protein and healthy fats helps promote fullness and steadier energy while making meals and snacks more satisfying.

Related: Registered Dietitian Reveals Exactly What Happens to Your Blood Sugar When You Add Cinnamon to Your Diet

Raspberries are both high in fiber and water, a combination that lowers their energy density. Low-energy-density foods can help you eat satisfying portions while naturally reducing overall calorie intake. In fact, one study found that the increased intake of berries was associated with less weight gain over time.

“Despite being small in size, they are packed with the most fiber per serving of all fruits,” says Juliana Vocca, MS, RD, of Prime Women Nutrition. “The fiber helps fill you up and can help regulate blood sugar, preventing unwanted cravings. They’re also low in calories.”

Beyond supporting weight management, raspberries are also rich in vitamin C and polyphenols, including anthocyanins and ellagitannins, which are plant compounds with antioxidant and anti-inflammatory effects. The high antioxidant content gives raspberries their vibrant red color, helping combat oxidative stress, which is often associated with obesity and other chronic health conditions.

Related: The Nut a Cardiologist Wants You to Start Eating Once a Day to Lower Risk of Heart Disease

Experts

Sources

  • Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies. PLoS Medicine.
  • Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links. Advances in Nutrition.

Go to Source
Author: Kelsey Kryger

Posted on

Pluto TV’s Christmas in July: 8 New Channels and 40+ Free Holiday Movies Available Now

Christmas is still a while away, but Christmas in July is almost here, and one streaming service is helping users celebrate.

Pluto TV launched its Christmas in July celebration Wednesday. Running through July 31, the promotion gives viewers access to eight new holiday channels and dozens of movies–all free.

“Built for anyone who believes Christmas spirit doesn’t belong to just one season, it’s a merry home for holiday comfort viewing, no matter what the calendar says,” Pluto TV said in a press release provided to Men’s Journal.

Eight new channels launched

Pluto TV users can access the following Christmas-themed channels through the end of the month:

  • Pluto TV Christmas in July – Home to holiday movies and comedies, as well as other classic Christmas programming.
  • Pluto TV Mistletoe – The place to go for holiday love and romance.
  • BET Holiday Movies – Catch movies such as The Sound of Christmas, Rolling into Christmas, A Husband for Christmas and Soul Santa.
  • Cine navideño en julio (En Español) – Top holiday and Christmas programming in Spanish, all in one place.
  • Festive Fireplace – Set the mood with this “crackling fireplace accompanied by festive holiday music.”
  • Places & Spaces – Access the The Great Christmas Light Fight 24/7, which provides an ode to outstanding holiday light displays all month long.
  • Stingray Holidayscapes – Users can find a “nostalgic playlist” providing “a sprinkle of Christmas cheer under the sun.”
  • Vevo Holiday – Holiday music videos and other seasonal content.

Dozens of movies also available

Below is the full list of titles that will be shown throughout the month and can also be accessed on-demand:

Classics & Holiday Favorites

  • White Christmas
  • Prancer
  • Nutcracker: The Motion Picture
  • An All Dogs Christmas Carol
  • Santa Who?
  • The Story of Christmas
  • Angels Sing
  • Blizzard
  • Noelle
  • Thomas Kinkade’s Christmas Cottage

Holiday Romance

  • A Christmas Proposal
  • Christmas Takes Flight
  • Fit for Christmas
  • Letters at Christmas
  • Must Love Christmas
  • When Christmas Was Young
  • Who Is Christmas Eve?
  • Winter and Christmas on the Farm
  • Christmas Eve

Comedies

  • A Merry Friggin’ Christmas
  • Happy Christmas
  • Surviving Christmas
  • Coopers’ Camera

Holiday Favorites

  • Ace and the Christmas Miracle
  • All I Want for Christmas
  • All Is Bright
  • Love the Coopers
  • Nothing Like the Holidays
  • The Fitzgerald Family Christmas
  • Season’s Greetings

BET Holiday Movies

  • A Christmas Surprise
  • A Rich Christmas
  • A Wesley Christmas
  • Christmas Party Crashers
  • Hot Chocolate Nutcracker
  • Rolling into Christmas
  • Soul Santa
  • The Christmas Clapback
  • The Christmas Lottery
  • The First Noelle
  • The Sound of Christmas

‘Tis the season indeed.

Go to Source
Author: Matt Hladik

Posted on

England Denied Penalty Kick vs. DR Congo: ‘Not A Simulation. There’s Clear Contact’

After falling behind in the eighth minute against DR Congo in the 2026 World Cup round of 32 match Wednesday, England was denied what appeared to be a clear penalty in the 43rd minute. Jude Bellingham picked up the ball on the right wing and played a fantastic pass through to striker Harry Kane. It looked like DR Congo goalkeeper Lionel Mpasi-Nzau made contact with Kane’s foot, but referee Adham Makhadmeh indicated he thought Kane dove and did not award a penalty kick. “The only thing that the referee has to look at is does the goalkeeper go into the path of Harry Kane?” Mark Clattenburg said on the FOX Sports broadcast of the game about the incident. “And yes, he does. That is not a simulation. There’s a clear contact.” “For me, I would rather the referee have a look at this,” Clattenburg added. At halftime, Thierry Henry said he thought it was a penalty and agreed with Clattenburg that the referee should have gone to the monitor to take a look at the incident. “It just feels like a penalty,” Clattenburg added moments later. “Once Harry Kane gets to the ball first, and the goalkeeper doesn’t touch the ball, for me, there’s a clear contact by the goalkeeper and a penalty kick should be awarded.” DR Congo took the lead through winger Brian Cipenga in the seventh minute, when he delivered a great finish past England goalkeeper Jordan Pickford at the near post. From there, England was on the front foot but could not penetrate DR Congo’s goal, with defender Aaron Wan-Bissaka clearing a shot from Marcus Rashford off the line and Mpasi-Nzau making a great save from a Jude Bellingham header late in the first half. Moments before the penalty incident, DR Congo striker Yoanne Wissa nearly made it 2-0 for his side but hit the post after connecting with a cross from Wan-Bissaka on the right wing. After halftime, Clattenburg offered more analysis of the incident. “I’ve got the chance to look at it in slow motion,” Clattenburg said. “If the goalkeeper leaves his left arm on the floor, then I believe if Harry Kane makes contact with that arm then it would be a penalty. But what the goalkeeper does is he lifts his left arm up and catches Harry Kane’s foot, and therefore a penalty kick should have been awarded.” “He does catch his foot before the goalkeeper challenge,” he added. “He does catch his right foot on the turf. However, he steps one more step before the contact. That step is important. Therefore, it’s not a dive.”

Go to Source
Author:

Posted on

Pulisic. Ream. Who Else? Charting The USA’s Penalty Takers At A World Cup Match

If the United States national team gets pressed into a shootout during the knockout rounds of the 2026 FIFA Men’s World Cup, it will be a new experience for many of the team’s players. It’s equally tough to predict who will take the attempts, considering penalties will only factor if both teams are still tied after 120 minutes. Christian Pulisic, Ricardo Pepi, Folarin Balogun, and Haji Wright have meaningful experience with penalties at the club level, but it is unlikely all four would be on the field at one time. That will likely press others into an uncomfortable situation. The U.S. team has a limited penalty record in recent years. The team has never been involved in a World Cup shootout and most of its history in shootouts comes from the Gold Cup (with one notable exception being against Mexico at the 1995 Copa América). The most recent shootout came last summer at the 2025 Gold Cup where the U.S. team prevailed over Costa Rican team that featured former Champions League winner Keylor Navas in goal. There we saw current World Cup players such as Tyler Adams, Malik Tillman, and Alex Freeman all score. Sebastian Berhalter missed. With all that understood, here’s what the shootout lineup could look like for the U.S. team at this World Cup. Here’s Why: Pulisic is a no-brainer as he has taken plenty of important penalties for both club and country. When taking standalone penalties, he’s made 12 of the 14 attempts at the senior level. Pepi and Balogun are pure goalscorers and both have experience taking them for their clubs. Robinson is now in Fulham’s penalty rotation after he coolly converted an attempt against Wolverhampton at the end of the 2025-26 Premier League season. Here’s Why: Wright has converted all five of his attempts for Coventry in league play and seems like a logical choice. The problem, however is that if Balogun, Pulisic and Pepi are on the field to take the first set, the chances are unlikely that Wright is also on the field. Ream and Richards will almost surely be on the field for the USMNT if healthy. The central defensive tandem both have a lot of experience in top leagues, but not much by way of penalties. Ream has only taken one penalty in his career while playing for Fulham in March 2017 – and it was saved.  Chris Richards converted a shootout attempt this past season for Crystal Palace in a Carabao Cup win over Millwall. Regardless, penalties in shootouts are often just as much a test of maturity and confidence as they are about skill. Ream and Richards can likely be relied on to handle the pressure of a late-round attempt. Specifically, Ream is the team’s captain and likely wants to lead the team in this area. Here’s Why: These players all remain realistic options to take penalties should the U.S. team get to a shootout, but more experienced options will likely go first. Adams, Tillman, McKennie and Dest are stars of the team, but all have very limited penalty success at the first-team club level. Freeman, Tillman, and Adams scored for the USA last summer in a shootout win over Costa Rica at the Gold Cup (although Tillman also missed a chance in regulation). Reyna converted an attempt in the 2022-23 Bundesliga season against Stuttgart while playing for Borussia Dortmund. Penalty shootouts not just require converting your attempts – but having a goalkeeper who also rises to the occasion on the other end. Both Matt Freese and Matt Turner have had success saving penalties at the club level. This is not the case where Mauricio Pochettino will want to make a goalkeeping change just ahead of a shootout. Last summer after the U.S. team defeated Costa Rica in a shootout at the Gold Cup, Freese saved three attempts. He said afterward that “penalties are my thing.”

Go to Source
Author:

Posted on

Adidas’ Waterproof Terrex Hiking Boots With Excellent Grip Are on Sale for $63 Right Now

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Why We Love This Deal

When Adidas shoes go on sale, especially models in its popular Terrex collection, the internet takes notice. Sometimes, it can be a bit of a bummer—many styles sell out in days. But today we spotted an Adidas Terrex hiking boot that still has a great size range available. The best part? It has a protective waterproof upper—a great pick for rainy and stream-filled hikes.

If you hurry, you can score an Adidas Terrex Anylander Mid Rain.Rdy Hiking Shoe on sale for just $63, a 37% discount from their normal price of $100. The boots are marked to $90, but when you use the code SAVE at checkout (through July 7), you get another 30% off. This model features a grippy outsole and a waterproof upper, and it has hundreds of reviews at Adidas with a solid 4.7-star average rating.

Adidas Terrex Anylander Mid Rain.Rdy Hiking Shoes, From $63 (was $100) at Adidas

The Adidas Terrex Anylander Mid Rain.Rdy Hiking Shoes in Shadow Olive.

Courtesy of Adidas

What Shoppers Should Know

  • Colorways Available: One colorway, Shadow Olive, is available, while the three other colorways have mostly sold out.
  • Sizes Available: 6.5-15
  • Best Use Case: With its mid-top design and protective upper, the Terrex Anylander Mid Rain.Rdy is perfect for shoulder season hikes in wet conditions. You could also wear it as an everyday rain boot.

The Anylander Mid Rain.Rdy is a mid-top hiker designed for powering through wet weather off the pavement. The upper reaches just above the ankle for added protection, and it’s built with a gusseted tongue and a Rain.Rdy waterproof membrane to keep splashes, mud, and raindrops from soaking your feet. 

An EVA midsole creates a cushioned ride, and there’s plenty of padding inside the shoe for a snug, irritation-free fit—reviewers say the shoe’s comfortable feel is a major highlight. On the bottom, a lugged Traxion rubber outsole provides, you guessed it, lockdown traction in the dirt, including in wet conditions.

Related: I Tried REI’s $42 Sun Hoodie. Here’s Why I’m Never Hiking Without It

What Shoppers Are Saying

Shoppers have taken these shoes everywhere from Greenland to the Galapagos (not an exaggeration—both locales are name-dropped in the reviews) and found that the Anylander offers superb performance. One shopper called them “outstanding,” and another praised their “lightweight and comfortable” feel. 

“The shoes are great for rougher weather or terrain while being lighter and more comfortable than hiking boots,” another said.

$63 for name-brand waterproof hiking shoes is a truly bonkers deal—head over to Adidas ASAP and snag your pair of Terrex Anylander Mid Rain.Rdy Hiking Shoes before these highly rated kicks sell out.

Shop More Deals

Go to Source
Author: Michael Charboneau