Author: healthbyhaven

October 31, 2020

My Favorite Fall & Winter Barre, Yoga & Pilates Gear

Cold weather attire is my absolutely favorite type of fashion. I love boots, sweaters, layering and stylish jackets. I love scarves and hot chocolate and snow falling. Maybe I should move somewhere colder haha! My love of fall and winter fashion doesn’t stop with athletic attire. Keep reading to learn about my favorite fall and winter workout gear of 2020! Let me know your favorite cold-weather apparel in the comments below or over on Instagram @havenspanyer. 

1. Printed Leggings

Okay honestly I could wear printed leggings year round, but I’ve been extra drawn to them lately! Animal print is my personal fave (I have an embarrassing amount of leopard leggings in my closet), but I’ve also been really into tie dye this season as well. All of the adorable printed leggings in these photos are from Pure Barre Columbia. If you see a pair you have to have, be sure to stop in and grab them! NUX Active also has a ton of printed leggings this season. Use code HavenS+NUX20 for 20% off your order!

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2. Cozy Pullovers

What could be better than a cozy pullover on a chilly day?! I must admit I have a major pullover weakness. I can turn down a cute top all day long, but show me an adorable pullover and I just have to have it. I am LOVING this tie dye pullover at Pure Barre Columbia as a statement piece. I also love to mix in classic, solid pullovers to pair with my printed leggings. 

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3. Bala Weights

Bala weights are one of my all time favorite pieces of workout equipment. You can order them in 1 or 2 pounds and they strap on easily around your wrists or ankles. The weighted bars slide around so you can get a snug fit, and they easily attach with velcro and stay put during your workout. I use these all the time when taking barre classes, but I also love to wear them on a walk to boost my heart rate! 

4. Rubber Ring

I purchased this rubber ring from Amazon to wear in place of my engagement ring while working out. I don’t like to wear my real ring when teaching or taking a barre class, because I want to protect it from rubbing against the barre. This ring is also great for running or other exercise when your fingers swell up. And as a bonus, it’s perfect to wear to the pool or beach! 

5. Teleties

If you haven’t tried Teleties yet you are seriously missing out. These adorable hair bands come in three sizes and every color you can imagine. I never leave home without at least one or two on my wrist. They are wonderful for protecting your hair from breakage and they don’t leave a big crease. They’re perfect for using during a lunchtime workout so you can take your hair down when you’re done and get back to work without a line from a regular hair tie. Pro tip- if they start to stretch out, put them in a bowl of hot water and they’ll shrink right back up! 

6. Extra cushioned yoga mat

I don’t know about you, but when I’m using a yoga mat for yoga, pilates, barre, or simply stretching, I want it to be comfortable. I’ve tried many thin mats, but they always seem uncomfortable to me. Try this extra cushioned mat from Amazon to stay comfortable while you exercise. 

Did you like any of the outfits I’m sporting in the photos above? Want your own set of Bala weights or Teleties? I have great news for you! All the apparel featured in this article is from Pure Barre Columbia. They have limited sizes in a lot of the outfits featured, so if you love something be sure to head to the studio soon or message them on Instagram to claim your cute clothes! Don’t forget to let me know what your favorite cold weather workout gear is in the comments below or on Instagram @havenspanyer! 

September 21, 2020

Chocolate Cherry Smoothie Bowl

I cannot get enough of this smoothie bowl! It’s packed with nutrients from the fruits, veggies, nuts, and seeds, but it tastes like a big ole bowl of chocolate ice cream! Make this any meal of the day or any time you’re having a chocolate craving! 

Ingredients

Base

  • ½ c frozen cherries
  • ½ frozen banana
  • ⅓ c frozen riced cauliflower 
  • ½ frozen zucchini 
  • ½ c unsweetened almond milk (or your favorite nut milk!)
  • 2 tbs cacao powder
  • ½ coffee, almond butter, and cacao blender bomb (I used half in the base and crumbled half on top!)
  • 1 tbs cashew butter

Toppings

Directions

  1. Add all the base ingredients to a high-powered blender and blend until well combined. You may have to stir a few times, rather than adding more liquid, to keep the smoothie bowl consistency thick!
  2. Pour the base into a bowl and top with your favorite toppings. I listed what I used above!
  3. Enjoy!!

Let me know what you think of this Chocolate Cherry Smoothie Bowl in the comments below or on Instagram @havenspanyer! 

September 13, 2020

5 Healthy Travel Tips

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Billy and I just spent a long weekend at the beach with his parents. Let me tell you, with all the COVID chaos it was SO nice to get away and take a break from all the Zoom meetings.

I used to come back from vacation feeling, well, just off after indulging in decadent foods and being out of a routine. Those days are no longer!

Keep reading to see how I live my best, healthy life on vacation without compromising the fun!

1. Start off strong 

A day of travel often leaves me feeling bloated, sluggish, and tired; Not exactly how I want to feel at the start of a vacation. To combat those less than ideal travel side effects, I do my best to start my travel day with exercise and a nutritious breakfast. Billy and I left at 7 a.m. to get to Hilton Head Island, so I didn’t have time to do a full workout and sit down with breakfast. When you’re pressed for time, try to squeeze in even a quick workout and bring something healthy you can eat on the go. For this trip, I woke up early to squeeze in a 30 min cycle workout and took my smoothie on the road.

2. Move your body daily 

It’s easy to throw out your exercise routine when you’re on vacation. You’re away from your gym or favorite running path and you’re out of your daily routine. Rather than using these factors as an excuse, use them to find new, fun ways to move your body. There are so many family friendly activities to do on vacation that will also get you moving. Try hiking, biking, walking on the beach, exploring a new city on a run, swimming, or playing tennis to get your daily movement in!

3. Aim for 2 healthy meals per day

I know, I know, “It’s vacation! I’m supposed to indulge!”. Many of us have grown up thinking vacation is the time to go all out. While vacation is certainly a time to loosen up a little and enjoy some foods you may not normally eat, don’t go overboard. I’m not condoning calorie counting or strict dieting on your next trip, but keep in mind how unhealthy foods make you feel. If you want to avoid feeling tired, bloated, or sick from too many sweets or drinks, aim for two healthy meals per day. If you know you’re going out to a nice dinner, try to have a nutritious breakfast and lunch. If you’re starting your day with a decadent brunch, aim for a lighter lunch and dinner. I promise this tip will make you feel so much better and will give you more energy to enjoy your vacation! 

4. Plan ahead 

We all know what it feels like to be hangry. You’d consider eating a bag of goldfish, the whole box of cereal, or the entire fridge to avoid starving. In order to avoid hanger and its less than pleasant results, plan ahead! Pack healthy snacks (see my Go To Healthy Snacks HERE) or stop by the grocery store when you arrive at your destination to avoid making unhealthy choices due to hunger taking over.

5. RELAX

Chill out! It’s vacation! It’s okay if you have pizza or pasta or cake (oh my!). A few more carbs, an extra glass of wine, or a slice of chocolate cake overlooking the beach (which I enjoyed thoroughly on Hilton Head Island last night, by the way) won’t kill you! You know what might? Too much stress! Take this time away from your responsibilities to give yourself some much needed TLC. 

I hope that by implementing my 5 healthy travel tips outlined above, you will thrive on your next vacation! Let me know if you have any other healthy travel tips in the comments below or on Instagram @havenspanyer!

August 29, 2020

7 Tips for Knocking Out Anxiety

In today’s society, we are always in go-mode, hustling hard, and being overworked and over stimulated. It’s no wonder anxiety diagnoses are through the roof. While I am very blessed in that I don’t struggle with anxiety daily like many people I know, I certainly deal with it from time to time. 

Below are the best ways I’ve found to knock out my anxious thoughts when they start creeping in. Many of my tips are backed by research, but please note I am not a trained therapist. While I hope my tips below help you, I strongly recommend going to counseling or seeing a psychiatrist if your anxiety persists. I have been to counseling in several seasons of my life, and it helped me immensely. Remember, mental health is health and you are worth taking care of.

1. Go outside 

Get outside. Literally just step outside, sit on your porch, feel the sun on your face, and breathe in the fresh air. I promise you, mother nature has a way of grounding you. This is the first thing I do when I start to feel off. The great outdoors bring me back to what is important and reminds me how insignificant my worries are in the grand scheme of things. Getting outside also exposes you to Vitamin D, which many people are deficient in and helps boost your mood, among other benefits. 

2. Exercise 

It’s no secret that I’m an exercise fanatic. While I typically prefer high-intensity workouts, when I’m feeling anxious my body craves slower movement. I love to go on a long outdoor walk, stretch, or put on a yoga video or guided meditation to help my worries melt away. This tip is also backed by research! When we exercise our bodies produce endorphins, which is the “pain killing hormone.”

3. Rest 

If you’re feeling overwhelmed or worried, it is NOT the time to “push through” or “hustle harder.” These emotions could be signaling that your body needs to rest. Rest could be taking a quick nap, or it could just mean stepping away from your computer for an hour to enjoy a hobby. My favorite forms of rest include reading, chatting with friends, baking, or watching Friends.

4. Connect with your loved ones

Human connection is so important for our mental health. Studies show that hugging a loved one produces a release of the chemical oxytocin, which in turn reduces stress and anxiety. Hugs also reduce your cortisol levels. Similar to human connection, snuggling with your pets can also cause an elevation in mood. Long story short, go hang out with your friends and family when you’re having a bad day, or call or facetime them if they’re far away. It can’t hurt to pet a pup either! 

5. Turn off the screens

Let me say it again for the people in the back. Turn. Off. The. Screens. We’ve all heard this one a thousand times, yet we continue to reach for social media for validation. I promise you some time away from the Instagram likes and email notifications in exchange for real human connection or personal self-care is a game changer. Still don’t believe me? Take a look at the studies and articles linked below that discuss how increased screen time has been linked to anxiety and depression. 

6. Nourish your body 

Eat healthy food. Your food affects your mood. This one is so hard when you aren’t feeling like yourself, because your mind is telling you comfort food will make you feel better. Personally, I lose my appetite when I’m anxious and have to make myself continue to eat. I promise if you nourish your body with healthy foods and stay hydrated with lots of water, you will be on the road to recovery much faster. I’ve also found it helpful to avoid caffeine and alcohol when I’m feeling anxious. I’m not saying to never indulge in a cookie when you’re feeling down, but do your best to limit the junk food and increase the plants.

7. Get comfy

When I’m feeling particularly anxious, I find comfort in a long, hot shower followed by pulling on my coziest oversized sweater and fuzzy socks. Then, I spend some quality time with my fiance, curl up under a blanket with a good book, or put on an episode of Friends or Gilmore Girls for some lighthearted laughs. 

I hope my tips on knocking out anxiety will help you next time you’re worried or just aren’t feeling like yourself. Let me know if you do any of these things when you’re feeling anxious, or if you have another tip by commenting below or messaging me on Instagram @havenspanyer.

 

Want to learn more? Check out a few of my references below: 

August 20, 2020

Chocolate Chip Oatmeal Energy Bites

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This recipe went through manyyy iterations, but I finally got it right! When the chocolate cravings strike or you need a mid-afternoon energy boost, this is the perfect snack! Make them in under five minutes and store in the fridge for up to a week. Let me know if you make them in the comments below or by tagging me in your photos on Instagram @havenspanyer.

Makes 10 – 14 bites, depending on the size 

Ingredients

Dry

  • ¾ c rolled oats
  • ¼ c oat flour 
  • 2 tbs milled flax seeds
  • 1 tbs chia seeds

Wet

  • ¼ c almond butter
  • 2 tbs pure maple syrup
  • 1 tbs coconut oil
  • 1 tbs water 

Mix-in 

  • ⅓ c mini chocolate chips

Directions

  1. Add all of the dry ingredients into the food processor and pulse.
  2. Add the wet ingredients into the dry and pulse to combine. Slowly add more water if needed, until dough forms together. 
  3. Mix in the mini chocolate chips by hand. 
  4. Roll the dough into bite sized balls and refrigerate for at least 3 hours before eating. Enjoy!
August 16, 2020

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August 16, 2020

Watermelon Salad

This SUPER simple salad is perfect for a summer snack or side. Give it a try and let me know what you think in the comments below or on Instagram @havenspanyer.

Ingredients

  • 1 c watermelon, cubed
  • Roughly ¼ c feta
  • Roughly 8 fresh basil leaves 
  • Optional: balsamic reduction 

Directions

  1. Chop the watermelon into cubes.
  2. Slice the basil into thin ribbons. 
  3. Mix watermelon and basil together. Crumble the feta on top. 
  4. Optional: drizzle balsamic reduction on top of your watermelon salad.
  5. To make balsamic reduction, add roughly ½ c balsamic vinegar to a saucepan. Bring it to a boil, then reduce to simmer. Simmer until it turns from a thin liquid to a thicker consistency. It will reduce in volume by about half. Be careful not to heat too long, or it will solidify. Stir occasionally to prevent the bottom from sticking or burning. 
August 16, 2020

How to Stay Healthy During Quarantine

The year is 2020. The US and the world are in the midst of a global pandemic. COVID-19 has dramatically changed our daily lives. I’m not writing this article to tell you to wash your hands, wear your mask, and stay at home as much as you possibly can. Obviously I urge you to follow these CDC recommended safety measures, but these are my tips for taking care of yourself during quarantine beyond the COVID-19 safety guidelines. By implementing my six tips below, you won’t just get by during quarantine, you’ll take care of yourself and come out of quarantine stronger and healthier than before! 

1. Establish a Routine

If you’re anything like me, COVID-19 has obliterated your typical daily routine. I thrive off routine, and the first few weeks of quarantine I felt lost and confused without my typical daily patterns. When I finally came to terms with the fact that my “new normal” included working from home and the absence of in-person socializing, I was able to establish a new daily routine that helped me feel grounded in such a foreign time. My daily routine now looks like: 

  • 5:45 a.m. wake up and hydrate 
  • 6:15 a.m. workout (typically run outside, ride my stationary bike, or stream a Pure Barre class)
  • 7 a.m. outdoor walk 
  • 8:15 a.m. blend a smoothie
  • 8:30 a.m. – 5 p.m. work remotely (including a full lunch hour away from the computer!)
  • 6 p.m. dinner with Billy
  • 7 p.m. relax! (work on a hobby, read, call friends or family, play board games, or watch TV)
  • 9 p.m. get some sleep!

2. Eat Healthy, Nourishing Food 

During stressful times we tend to emotionally eat, often mindlessly chowing down on processed foods and more alcohol than usual. It’s more than okay to indulge every now and then, but when you decide to have that extra glass of wine or delicious cookie, make sure you do it mindfully and as a treat to yourself rather than a negative way to cope with your emotions. For the most part, nourish your body with fruits and veggies over processed snacks and takeout. A good rule of thumb is don’t buy the processed crap and then it won’t be an option to eat!

3. Stay Consistent with Exercise

While many gyms are closed or operating under limited capacity and limited hours, it’s easy to use as an excuse to not workout. Instead of finding an excuse, find a way! There are SO many free home workout videos on social media and YouTube. You can also run, walk, and bike outdoors or pay for one of MANY streaming services through a local gym or national company. Some of my favorite quarantine workouts have been: 

  • Outdoor runs
  • Outdoor walks
  • Stationary biking 
  • Streaming Pure Barre workouts through my local studio membership
  • Peloton streaming workouts (I love their outdoor runs, indoor spin classes, strength classes, yoga classes, dance cardio classes, and stretches) 
  • Free YouTube and Instagram workouts (IG: @athleta, @rachaelsgoodeats, @womenshealthmag, @shannonwatson825 YouTube: The Balanced Life pilates, yoga, and stretching)

4. Stay Connected to your Loved Ones

Quarantine can feel superrrr isolating. I’m so fortunate that I live with my fiance, but I have friends who live alone and therefore are quarantining (yes I just made quarantining a word) alone. My best advice for this? Facetime, call, and text your family and friends! One blessing quarantine has brought us is extra time to connect with people, even if it has to be through a screen right now. I promise, a quick call with your bestie or facetime with your sis will make you feel so much better! If you’re feeling extra adventurous, I highly recommend a facetime game night of Scattergories. 

5. Give Yourself Some Grace

If you haven’t noticed, this is an unprecedented time for everyone. You’re not going to have it all figured out. No one is doing this quarantine thing perfectly. Guess what, that’s okay! If you have a day where you don’t have the motivation to workout or you indulge in an extra glass (or two) of wine, it is okay! Allow yourself to feel your feelings, just don’t let yourself stay in a slump or get into a self-destructive pattern.  

6. Relax! 

Stress is one of the absolute worst things for your body and mind. Try incorporating self-care (whatever that looks like for you!), yoga, stretching, and meditation into your routine. As an enneagram three, I have a hard time just relaxing or doing nothing, but quarantine has helped me learn to slow down. It’s okay to take a break from “go mode” and hustling 24/7. Some of my favorite ways to relax during quarantine have been reading (I already surpassed my goal of 12 books in 2020!), stretching and yoga classes, watching Gilmore Girls (again), long walks, and lots of games with my fiance, Billy.

I hope this article has helped you realize that no one has the “perfect quarantine life” (no matter what Instagram tells you!). Let me know if you try out some of my healthy quarantine tips in the comments below or over on Instagram @havenspanyer. We’re all in this together, and by implementing some of my suggestions above, we can all come out of quarantine feeling nourished in mind and body!

August 8, 2020

Chocolate Cherry Smoothie

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Cherry flavored candy was always my favorite flavor growing up. Now I’ve become way more of a chocolate person than a candy person and prefer the actual cherry fruit to the artificial flavor. This smoothie is a perfect combo of two of my favorite flavors- chocolate and cherry. Give it a try and let me know what you think in the comments below or on Instagram @haven_quinlan!

Ingredients

  • ¾ c frozen sweet cherries 
  • ½ frozen banana
  • ⅓ c frozen riced cauliflower 
  • 1 c homemade cashew milk (check out my recipe HERE!)
  • 1 original Blender Bomb
  • 1 large handful of spinach 
  • 1 tbs cashew butter
  • 2 tbs cacao powder 
  • Sprinkle of milled flax seeds & chia seeds

Directions

  1. Blend all ingredients well, and add more cashew milk until you reach your desired consistency. 
  2. Top with cacao nibs and cherries and enjoy! 
August 8, 2020

Mango Smoothie

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If you’re craving something tropical and packed full of flavor, this smoothie is for you! The mango tastes so summery, and you can’t even taste all the nutrient dense greens packed into this tasty drink. Pro tip- it’s a great way to pack in the veggies for picky children, friends, or significant others! 

Ingredients

  • ¾ c frozen mango chunks 
  • ½ frozen banana
  • 1 c unsweetened macadamia nut milk (or your favorite nut milk)
  • 1/2 c frozen riced cauliflower 
  • 1 original Blender Bomb
  • Large handful of spinach
  • Sprinkle of frozen broccoli sprouts
  • Sprinkle of milled flax seeds & chia seeds 

Directions

  1. Blend all ingredients and add more nut milk until you reach your desired consistency. 
  2. Top with granola and/or mango chunks and enjoy! 

Let me know if you try this smoothie by commenting below or tagging me in your photos on Instagram @haven_quinlan!