Category: Fitness

November 22, 2020 Article, Fitness, Lifestyle, Nutrition

5 Tips for Staying Healthy During the Holidays

The holidays are typically a time when most people over-indulge with stuffing, rolls, and allllll the Christmas cookies. It’s also often a time for travel, taking us out of our daily routine and far away from our gyms and fitness studios. While the winter holidays are certainly a time to slow down and enjoy time with loved ones, it doesn’t mean we have to compromise our health. Keep reading for my tips for staying healthy during the holidays.

1. Everything in moderation

Do I LOVE Christmas cookies? No question! Do I enjoy some pinot noir, fancy cheeses, and homemade focaccia on Thanksgiving? Umm DUH! Even though I love a good salad or smoothie, I 100% eat the foods we’ve deemed “bad” during the holidays. I’m here to tell you it is a-okay to eat whatever the heck you want at your holiday get together. Just remember, everything in moderation! This is really a tip for every day, not just Thanksgiving. So next time you’re at a holiday gathering, enjoy the heck out of a piece of pie, just don’t eat the entire thing yourself 🙂 

2. Move your body

Do. Not. use the holidays as an excuse to take a movement hiatus. I’m sorry if you feel called out by this, but we have to stop using this excuse to make us feel better about being couch potatoes. Do you have to run a marathon Thanksgiving morning? NO! Just find some time to go on a walk with the dog or play some backyard football with the fam during your holiday break. I promise you’ll feel happier and more energized after moving your body.

3. Unplug and connect with loved ones

In twenty years from now, are you going to wish you Instagrammed the perfect photo on Thanksgiving, or are you going to wish you had spent more time with your grandma or little sister playing cards or laughing at the dinner table? Take time to truly unplug this holiday season and enjoy time with your family. It will do wonders for your mental health.

4. Take time for yourself

Traveling and spending time at another family member’s house during the holiday season can be overwhelming at times. Being out of your own space and routine can sometimes elevate stress levels. To prevent stress from ruining your holiday, make sure you take some time to yourself. Whether it’s reading a good book by the fire or going on a crisp morning walk, do what you need to do to have some “you time.”

5. Don’t punish yourself 

After indulging in a few too many Christmas cookies or a few too many glasses of wine (ahem, the whole bottle) on Thanksgiving, do you tell yourself you SHOULD run “x” amount of miles or you SHOULD only eat salads? If so, cut that out right now! Taking care of your health should be a form of self care! Instead of punishing yourself for “being bad” or “falling off the wagon,” acknowledge that you truly enjoyed that holiday meal with your loved ones and get back to nourishing your body with healthy foods and loving your body through your favorite form of movement. 

 

I hope these five tips to stay healthy during the holidays will keep you feeling happy and energized during your time away from work or school. Remember, the holidays aren’t a time to go overboard with fitness or restrict food groups, but you can still focus on these five tips so you leave the holidays feeling just as good (or better!) than before.

Do you have other tips for staying healthy this season? Let me know in the comments below or over on Instagram @havenspanyer!

October 31, 2020 Article, Fitness

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 13, 2020 Article, Fitness, Lifestyle, Nutrition

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!

July 26, 2020 Article, Fitness, Running

My Favorite Summer Running Apparel

When the temps start to rise, running outside gets more and more uncomfortable. Check out my favorite summer running apparel below that keeps me happy and cool (well, as cool as you can be in the South Carolina summer sun) through the duration of my runs.

Biker Shorts

I used to only run in Nike Dry Tempo Running Shorts, until one day I got fed up from them riding up and causing my legs to chafe. That same day I bought my first pair of biker shorts, and I’ve never looked back. No more constantly adjusting your swishy (a technical term) running shorts, because these spandex beauties stay in place for the duration of your run.

Wicking Socks

Four words- moisture wicking, arch compressing. That’s all you need out of your pair of workout socks. I bought my faves at Target, but tons of companies sell these gems. Just look for moisture wicking material and compression on the arches for optimal comfort. 

Sports Bras

I’m not here to tell you exactly what sports bra to buy, because all our bodies are made differently. My favorite sports bras have come from Target, TJ Maxx, Lululemon, & Athleta. That being said, I did recently purchase a few high-quality sports bras designed specifically for high-impact exercises that I absolutely LOVE to wear on my long runs. The High Neck Energy Bra from Lululemon has been my go to for comfort and security when my mileage starts getting into the double digits. Remember, you don’t have to spend crazy amounts of money for a quality bra, just make sure you purchase one that fits your body correctly and is made for your preferred type of exercise.

Tank Tops

Similar to sports bras, there are a myriad of athletic tank top options. Some of my favorite brands include Varley, Beyond Yoga, NUX, Lululemon, Athleta, and Target. Get the styles and colors that fit your body, work for your type of workouts, and make you happy!

Where are your favorite running clothes from? I want to know what you like to run in, where you find good deals, and if you’ve tried out any of my faves above. Tell me in the comments below or message me on Instagram @havenspanyer.

July 26, 2020 Article, Fitness, Running

My 8 Favorite Running Gadgets

Below are my favorite running gadgets and gear! I literally use these products on every. single. run. Check them out!

1. Running Shoes- Mizuno Wave Rider

I cannot stress enough how important it is to invest in a quality pair of running shoes for distance running. After visiting my local running store, having my foot and gait evaluated by a professional, and trying on basically every type of shoe in the store, I purchased the Mizuno Wave Rider. I’ve been wearing this brand and model for years now and have run through countless pairs. A quality running shoe should last you between 300 – 500 miles. I highly suggest visiting your local running shop to be fit into the best shoe for your body by a professional. 

2. Running Water Bottle 

If you’re running for over an hour, you definitely need to be hydrating during your workout. Since my running routes don’t always pass by a water fountain, I like to carry my water with me. I’ve tried out lots of fueling options, but my favorite has been this handheld water bottle. This particular bottle is shaped to fit the curve of your hand and the strap keeps you from having to grip the bottle. 

3. Airpods

I was so reluctant to hop on the Airpod trend (one of my pet peeves is buying an upgraded version of something I already have), but I’m so glad I did. After ripping my headphones out of my ears one too many times as a result of getting tangled in the cords, I bit the bullet and bought the pods. Yay for Bluetooth technology! Running life (and working life) forever changed. 

4. Apple Watch

Another Apple trend I was so against when it was first released. That being said, in the spring of 2017 I was in the market for a quality GPS watch, and I ultimately decided on the Apple Watch for it’s workout to everyday wear versatility. My first Apple Watch lasted me three years and countless workouts. I loved my first one so much I recently upgraded to the Series 5. A GPS watch is a total game changer for tracking speed, distance, and heart rate during your runs.

5. Road ID

My dad gifted me my road ID tag for Christmas last year, since I often go on solo runs and walks. The road ID is basically a mini form of identification you can wear so you don’t have to carry your license while working out. It’s an added layer of security in case you were to get hurt while working out. I personally have the model that slides onto my apple watch band, and I wear it every day, not just while working out. There are many different styles of Road ID tags out there, so you can get the one that works best for you. My favorite part of my Road ID is the little motivational quote my dad selected to have engraved under my emergency contact information. It reads, “Never make a decision at the bottom of a hill.” It’s a great reminder when runs (or life) gets tough. 

6. Running Belt

Since I typically run with my running water bottle (mentioned above) in one hand, I prefer to have my other hand free. That’s where this running belt comes in handy. I select my podcast, playlist, or Peloton outdoor run and then slide my phone in the belt and strap it around my waist. It also has a convenient clip inside so I won’t lose my key, and I even stuff fuel for long runs in the belt. My belongings stay secure and my hand stays free! Win win.

7. Body Glide Balm

A lifesaver in the form of a mini, deodorant-like tube. Prevent painful chafing by applying on your inner thighs, under your bra or tank top straps, and anywhere you’ve experienced discomfort from rubbing during running. 

8. Microfiber Towel 

If you’ve ever run in the south in the summer, you know how hot it is. Even during my early morning runs, the heat makes me capital “S” sweat. A lot. To avoid sweat running into my eyes, I just tuck one of these microfiber towels in the waistband of my biker shorts and use it as needed throughout my run. I love the microfiber, as it pulls the sweat away quickly without soaking through the towel. 

Pro Tip: If you have long hair, wear it in a braid so it doesn’t stick all over your back, shoulders, and arms when you sweat!

I hope you enjoyed this post on my eight favorite running items! Try some of them out on your next run, or let me know what your favorite piece of running gear is in the comments below or on Instagram @havenspanyer!

July 26, 2020 Article, Fitness, Running

5 Tips to Improve Your Distance Running

Let’s talk about running! Distance running, that is. 

Are you dreaming of running a 10K, half marathon, or even a full marathon but feel like your legs are going to crumble under you after running a mile? Don’t sweat it. You have to start somewhere! No one can complete a distance run without training; at least not safely. And that’s the point of this article. Below are my top five tips for new or seasoned runners to improve your distance running. Give ‘em a read, friends!

1. Follow a Training Plan 

I’ve heard countless stories of people claiming they will “run a 10K, half marathon, etc.” as their new year’s resolution, only to quit before they begin. Want to know why? Because they don’t know how to start training! I totally get it, 6 or 13.1 or 26.2 miles seems SO DAUNTING. But friends, I’m here to tell you that you can do anything you set your mind to! You just have to take it one step at a time (pun intended) and make a plan to build up your endurance. That’s where your handy dandy training plan comes into play. 

2. Fuel Your Body with Proper Nutrition

What you eat affects how you feel, and by extension, how you feel when you’re training. Nutrition is SUCH an important part of any training plan, and distance running is no exception! Start reading food labels to know what additives are included. Nourish your body with alllll the plants. Fuel your body with complex carbohydrates pre-run and replenish your body with electrolytes and protein post-run. To break it down a bit more: 

  1. PRE-RUN: Carbohydrates. Yes, I said it. Don’t be afraid of them. Carbs = energy, so you NEED them if you are going to healthily sustain a long run. 
  2. MID-RUN: If you are distance training, you may want to bring fuel with you during your run. Many sports drink companies make special performance gels to give you an energy boost, however, I would recommend using REAL, WHOLE foods high in carbohydrates to nourish your body instead. Rather than a gel, try 1tbs of honey, ½ a banana, raisins, or dates for that added jolt of energy. There are tons of running belts and packs on the market meant to store a little snack for your long runs. Experiment with a few carbohydrate-heavy foods at different parts of your run to find what works best for you!
  3. POST-RUN: Protein and electrolytes are the name of the game. Your body loses so many electrolytes when you sweat, so consuming things like coconut water or a small handful of pretzels or nuts after your run helps get your body back on track. Include protein in your post-run meal, ideally within one hour of your workout, to help your muscles recover faster! For vegetarians (like me!), your protein can come from nuts, seeds, legumes, tofu or tempeh, to name a few.

3. Hydrate, Hydrate, Hydrate

I cannot stress this enough, so I’m going to say it again. HYDRATE!!! It is so important for your brain and muscle function to replenish your water before, during, and after a run. There are tons of hydration options for runners on long runs, including a handheld water bottle (what I use!), a water backpack, or a belt with mini bottles. If you are totally against carrying water with you on a long run, be sure to plan your running routes to pass several water fountains (that’s what my dad did during his 2015 marathon training).

4. Invest in Quality Gear

Don’t take this tip the wrong way- you do not need to buy the most expensive clothes to begin running. There is a plethora of affordable apparel to get you started, and you can check out my Favorite Summer Running Gear HERE! The one thing I suggest you splurge on is a pair of high-quality running shoes. This is vital in protecting your feet, ankles, knees, hips… need I go on? The shoe you wear impacts your entire body and you want to stay safe and comfortable with all the mileage you’ll be putting on those soles. A typical running shoe can withstand 300 – 500 miles of impact. A few great brands include Asics, Brooks, Mizuno (I wear Mizuno’s Wave Rider) and Saucony. I HIGHLY recommend visiting your local running store so a trained professional can evaluate your gait to fit you into the best shoe for your body!

5. Warm Up, Cool Down, Stretch, & Foam Roll

This may be one of the most underrated tips, but one of the absolute best ways to reduce muscle soreness and increase muscle recovery. Begin every run with at least a five min warmup (walk, light jog, or dynamic stretching) and end every run with a minimum five minute cool down (walk or light jog). By warming up and cooling down, you are safely increasing and decreasing your heart rate, not to mention smoothly transitioning your muscles and decreasing the likelihood of stiffness, soreness, and injury. End your cool down with some post-run static stretching. Unlike dynamic stretching, static stretching involves holding stretches for longer periods of time. Use the foam roller for a bonus tool in your stretching routine. Including a warmup, cool down, stretch, and foam roll will keep you safe and get you ready to hit the roads feeling strong and refreshed!

By following these five tips, you’ll be fully equipped to conquer distance running and actually stick to your plans through race day. Let me know if you implement these tips in the comments below or on Instagram @havenspanyer.

Now go hit those roads!

Want to learn more? Check out my references: