Category: Lifestyle

January 3, 2022 Article, Lifestyle

2021 Recap & 2022 New Year’s Intentions

2021. What a blur of a year. After COVID-19 brought 2020 to a grinding halt the year felt more like 10 years in one. In comparison, 2021 felt like it was over in the blink of an eye. Anyone else??

This year brought about big life changes for me. We moved into our new house in November 2020, so much of 2021 included settling into our new space and making our house a home. 2021 was also the year Billy and I FINALLY got married after a COVID wedding postponement. 

While 2021 brought many, many happy days, I can’t lie that I started the year feeling a bit lost and hopeless. I knew just because 2020 came to a close didn’t mean that life would immediately go back to normal, but still dealing with the effects of the pandemic in a second calendar year really started to take a toll on me. Before the vaccines became available to the general public, I was still working from home and not seeing much of my friends or family. It was definitely a lonely season, especially because Billy was back to working from the office.

Luckily I had the privilege of getting my vaccines in March and I returned to working in my downtown office in April. I closed out the last of my virtual work events in May and it seems like after a summer of my wedding and honeymoon I hit the ground running at work with in-person events (including tons of travel) and didn’t come up for air until December. 

I love taking time to reflect on the past year and plan for the year ahead. Reliving the year through my phone camera roll is one of my favorites. I love the sense of a fresh start- a new day, week, month, year. While I’m not into setting “resolutions”, per say, I do think it’s important to write out what I want out of the year ahead. Manifestation is powerful.

So here’s a recap of my 2021:

JANUARY

  • The first photo on my camera in 2021 was of my New Year’s Run. Seems fitting. It’s one of my absolute favorite holiday traditions.
  • I attended (virtually) and passed my training to teach Pure Barre Empower classes. 
  • I got to stand by my ADPi Little/college roommate, as she got married. 

FEBRUARY

  • Not a ton to show for on my camera roll besides new recipes. This was probably the month I struggled the most with just longing for some sense of normalcy and missing my friends and family.
  • Simultaneously, I completed my certificate from Cornell in Nutrition and Healthy Living. I learned a lot and it’s something I’m really proud of.

MARCH

  • I hosted a virtual race through my job throughout the month of March to raise money for student scholarships. Crazy rewarding and I felt my passions aligning with my work. Love that.
  • I taught a pop-up class for Pure Barre Columbia at Tasty As Fit, a local vegan restaurant. So. Much. Fun.
  • I ran a virtual half marathon (Hops Trot) with the goal of PRing and hitting a sub-2 hour time. I ran it in 2 hours, 6 minutes, and 3 seconds. Still a 10 minute PR for me, but I was definitely disappointed I didn’t hit that sub-2.

APRIL

  • I went back to work in the office after 13 months remote. 
  • Billy and I took a spontaneous weekend trip to Savannah, GA. Highly recommend not overthinking it and just doing it if you’re able. Seriously- prioritize memories over stuff. 
  • I had my bridal portraits taken and had the most wonderful bridal shower with family friends. 

MAY

  • Billy and I hosted a Kentucky Derby party at our house, marking the first time our friend group had been together in over a year (can we all just agree COVID is the worst?!).
  • We flew to Texas to see my cousin get married (the fam had a BLAST) and Billy and I made a pit stop in Waco. When in Texas, am I right?!
  • I stood by another college roommate/sorority sister as she married her college sweetheart. 

JUNE

  • I had the sweetest bridal shower with my Pure Barre family AND had the most wonderful friends throw me a surprise bachelorette.
  • Also the month we finally got MARRIED!!!
  • Flew to Punta Cana and spent a week in paradise with my husband.

JULY

  • I turned 26 and celebrated with a morning run with Billy and a rooftop bar with friends at night. Two of the best ways to celebrate, in my opinion. 
  • My family was finally able to visit Columbia and see our house!

AUGUST

  • Another spontaneous weekend trip with Billy. This time to Isle of Palms. 

SEPTEMBER

  • September kicked off college football season, and I traveled to East Carolina University and the University of Georgia for work.
  • The annual Quinlan beach trip to Hilton Head Island. 
  • Hit my sub-2 hour half marathon goal!! Too bad it wasn’t at a timed race haha!

OCTOBER

  • My dad and I finally got to run a half marathon together in Knoxville, TN!
  • Quite possibly the craziest work month of my life. I hosted the University of South Carolina’s Homecoming Weekend and traveled to the University of Tennessee and Texas A&M University for work/football.

NOVEMBER

  • Billy and I traveled back to Tennessee to watch the Bucs defeat Mercer and become the SoCon football champions! We also celebrated two lovely Thanksgivings with our families. 

DECEMBER

  • Enjoyed a month packed with holiday festivities, from work parties, to friend parties to family time.
  • Billy & I had a mini vacay in Asheville, NC.
  • I attended and passed my training to teach Pure Barre Reform classes!

Additionally, here are my 2022 New Year’s intentions: 

  • Run my second marathon (eeppp!)
  • Deliver my best possible class at Pure Barre every. dang. time. I walk through those doors.
  • Continue to nourish my body with delicious foods that make me feel good. 
  • Celebrate my 1 year wedding anniversary with Billy on a fun vacation.
  • More quality time, less screen time.
  • More experiences, less stuff.
  • Be fully open to new experiences and let go of how I think things “should” be.

What about you guys? What do you want to see in 2022? Write it down! Make it happen! You only get one life and time is your most precious asset. Don’t waste it. Go get what you want.

January 3, 2022 Article, Lifestyle

How to Set Achievable New Year’s Intentions

HAPPY NEW YEAR, friends!!! I hope you all had a joyous holiday season filled with loved ones and rest from the hustle and bustle of daily life. I enjoyed 10 nights (yes, 10! crazy!) away between my parents’ house, Billy’s parents’, and a little vacay in Asheville, NC.

The new year is such a magical time. As a type A, Enneagram 3, I absolutely love planning out my year ahead. While I don’t believe in “new year’s resolutions”, I do think there is something super powerful about dreaming up what you want out of the year to come. 

  1. Pick a handful of attainable goals.

    Definitely no more than 10 big ones for the year. Really prioritize what is most important to you for the next 365 days. Maybe you have a goal in a variety of categories (health, finances, hobbies, career, relationships), or maybe you really want to hone in on one focus for the year. Remember, make these goals realistic so you don’t burn yourself out after a few weeks. Slow and steady wins the race. 

  2. Write. Down. Your. Goals.

    Seriously, manifestation is some powerful stuff. Speak what you want into existence. Claim. It. And for real, read up on the power of manifestation if you haven’t already. 

  3. Make a plan.

    Once you select your goals, make step by step plans on how you’ll actually get there. Quantify it. Make it tangible. Break it into monthly, weekly, or daily steps. Bite size pieces make big, audacious dreams seem less intimidating. 

  4. Share your intentions with your loved ones.

    They will want what’s best for you and truly want you to succeed at what you set your mind to. This will help when you (as we all do) inevitably hit a wall or lack motivation from time to time. For example, if your goal for the year is to run a 5K, tell your friends and see if they’ll put in some mileage with you. If you intend to pay off your student loans, tell your significant other so they can help keep you in line when you just reallyyyyy need that cute outfit (note, you don’t actually need it).

  5. Know your “why”.

    Why are you setting those specific goals? What will keep you disciplined to reach them on the hard days? This is soooo important. 

  6. Put little motivational quotes everywhere!

    For real! Your mirror, your desk, your car, your fridge. I love doing this. It gives me a boost on days I’m feeling sluggish and helps remind me why I set my intentions in the first place. Nothing like being your own biggest cheerleader with a little help from your fave quotes.

Just to be clear, there’s nothing wrong with loving your current life. I just truly believe we can all be learning, growing, and improving every. dang. day. And remember, you don’t need a new year, month, week, or even day to have a fresh start. It’s YOUR life. YOU have the ability to make it what you want.

Looking for some inspiration for your 2022 intentions? You can read about mine HERE. I want to hear your biggest goals and dreams for this year too! Let me know in the comments below or over on Instagram @haven_quinlan. 

Let’s crush this new year together! Bring it on, 2022! 

August 1, 2021 Article, Lifestyle

Wedding Recap & Tips

Hey friends! It’s been a while! Hope you all have been doing well and have been enjoying my previous articles and recipes. I’ve been a little MIA over here lately, well, because I got married!!! I thought I should give you a little recap of what has been taking up so much of my time and energy over the last few months. I also included a few tips for anyone planning a wedding. Hope you enjoy!

As many of you already know, Billy and I have been together a longgg time and also had a bit of an extended engagement. Billy proposed on April 13, 2019 at the Biltmore (it was magical!!), and we planned on getting married on June 13, 2020. Well, we all know our evil stepsister, COVID, decided to come to town in late February/ early March 2020, and Billy and I made the difficult decision to postpone our wedding. While it was a major bummer, we didn’t want to risk anyone’s health. We also are very aware many people had much worse experiences with COVID, losing jobs and loved ones, so we really can’t complain.

Engagement photos from Summer 2019 in Charleston and Folly Beach, South Carolina. Images taken by @emmaliliphotography.

Fast forward to May 2021. Wedding planning really ramped up again, and we were fortunate enough to get to travel for a few weddings of friends and family! Such a fun season. And then BOOM, I looked up, it was June, and I was a bitttt behind on content creation. When running a website isn’t your full time job or even your primary side hustle, sometimes ya gotta step back during busy seasons to still enjoy life and get adequate rest.

Images from the weddings we traveled to this May. On the left, photos from my cousin’s wedding in Texas. On the right, photos from my college roommate’s wedding. I was in her wedding and she was in mine!

Anyways, on to what you’re here for, the wedding! Our wedding weekend was truly just so much fun! There’s no better way to explain it. We drove up to Knoxville on Thursday, June 17 and really began the celebrations on Friday, June 18. I had lunch and got my nails done with my childhood besties (We’ve been friends for over 20 years now! Crazy!) and then we headed to our venue, The Emporium, for our wedding rehearsal. To be honest, the rehearsal was such a whirlwind that it totally didn’t hit me that Billy and I were practicing to get married the next day! After the rehearsal, we had the most lovely dinner with our families and wedding party at Lakeside Tavern and then headed back downtown to Pour Taproom. We wanted to be able to spend more time with our wedding party and out of town guests, so we took over the porch and had a few (maybe too many) drinks until my bridesmaids whisked me back to my hotel room around midnight. 

Photo of our wedding party and their dates at our rehearsal dinner at Lakeside Tavern.

The next morning I was feeling a bit worse for wear between the extra drinks, the travel, the lack of sleep, and just generally being out of my routine. BUT, I met my dad for a run through downtown Knox to kick off my wedding day, a memory that I will forever cherish. For those of you who don’t know, he’s my #1 running buddy. The run may have been hot and a little slower than we wanted it to be, but we pushed through 5 miles and then had a smoothie for breakfast. Best start to the day, in my opinion!

Photo of my dad and I on our morning run and a photo getting ready at the hotel.

Once I got back to my bridal suite in the hotel, all 8 of my bridesmaids came to hang out and get ready together. This was just so much fun, and made me so much more relaxed. After getting ready and what seemed like 1 million photos, we headed to the Emporium for the ceremony! The ceremony was just the sweetest and I finally got to see Billy! We decided not to see each other or even talk that day to make meeting at the altar even more special. 

My bridesmaids and I getting ready at the hotel. Photo by @amandamayphotos, @erinfoxphoto, @bsidwellphoto.

After we were officially husband and wife, we took another million photos, this time with the entire wedding party together, with our families, and of course of the two of us. Once we finally got to go inside and join the party, the rest of the night was such a blur of non-stop fun. Nothing will ever beat getting to be together with all of the people I love most celebrating my marriage to my best friend! 

More wedding photos by @amandamayphotos, @erinfoxphoto, @bsidwellphoto.

After eating amazing an amazing meal (breakfast for dinner, duh!), drinking champagne and moscow mules, and dancing the night away, we continued the party at the rooftop bar of our hotel on Gay St. It was just so wonderful to be able to spend even more time with everyone, because the reception felt SO fast.

The next morning we had a huge brunch with my side of the fam before everyone left town. It was the perfect close to the best weekend of my life! 

If you’re planning a wedding and want some unsolicited advice, here are some of my tips: 

  1. Your day won’t be perfect. Something will go wrong and that’s okay! Just put that in your head now, and you won’t spend your wedding day upset about something silly. This leads me to my next point.
  2. Don’t sweat the small stuff. Literally no one will remember it! 
  3. Give your phone away and appoint someone to be your decision maker that day. Your only job is to have fun and get married. Let go and let someone else do the work that day. I know it can be hard for control freaks like me, and I know it can be hard to accept help, but if you’re going to pick one day in your life to do so, this is that day. I promise you will enjoy yourself so much more. Also- literally who could you need to be in touch with that day that isn’t already coming to the wedding?! Let me repeat- put. your. phone. away.
  4. Try to simulate as normal of a morning as you can in order to feel your best all day long. I went on a run and then had a smoothie like it was a random Tuesday. I know this made me feel my best all day. Oh and HYDRATE! 
  5. Add in the extra events if you want to and have time to. We added drinks after the rehearsal dinner on Friday, drinks after the wedding on Saturday, and brunch on Sunday. One of my favorite parts of the weekend is that I truly got to spend time with ALL of my guests. 
  6. Find a few minutes of alone time with your spouse that day. I feel like I barely saw Billy all day, but at the end of the night we sat up eating goldfish and reliving the day. So fun.
  7. At the end of the weekend write everything down in a notebook. Your emotions, what happened, all of it. Every year on your anniversary, go back and read that and look at wedding photos and relive the best day ever with your person. I’m already looking forward to doing that next year on our first anniversary! 
April 4, 2021 Article, Lifestyle

How to Get Out of Your Funk

I don’t know about you all, but the chaos and just plain weirdness of pandemic life really started to get to me in early 2021. COVID-19 has been such a rollercoaster ride. I am extremely lucky that my family and I have stayed relatively healthy this past year and I know that is not the case for everyone. 

While we have kept our physical health, I think the loneliness of quarantine, fear of the unknown, and frustration and sadness of plans gone awry over the past year plus have definitely taken a toll on everyones’ mental health. I felt alright most of 2020, but coming into the new year with no end in sight really hit me. I didn’t feel like my normal, motivated, go-getter self and I hated feeling like I was living in a funk. I’m no doctor or mental health professional, but here are some of the things I’ve re-prioritized in my life to help feel like myself! And just a disclaimer- talk to a therapist if you don’t feel right! You deserve to be the best version of yourself.

1. Get Outside

Vitamin D is lifegiving. I’ve spent so much time cooped up staring at a screen for work, only to stare at it anytime I want to connect with friends or family via facetime or work on my passion projects (um hello healthbyhaven!) By intentionally stepping outside for a sunshine break a few times a day and even making the time to go on a quick lunch walk most days has been a game changer. Billy and I walked A TON at the beginning of quarantine, and it has been really great for me to get back into that routine.

2. Move Your Body

This one goes hand in hand with my lunch walks. Moving your body will make you feel so much better if you’re ever in a funk. You probably won’t want to, but even 20-30 minutes of movement will turn your day around. In the wise words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

3. Eat Something Healthy

Another suggestion you probably won’t feel like doing, but I PROMISE, fruits and veggies will help pull you out of your funk and processed, sugary, and fried foods will only make it worse. Enough said. 

4. Have a Dance Party

Yes, I know dancing could be filed under #2 Move Your Body, but I strongly feel it needs to stand alone. This has been great for me at the end of the work day especially. Since I’m still working from home, it’s really hard to end my work day and truly be able to relax. Now, I turn on an upbeat song (highly recommend going back to some of your childhood and pre-teen faves) and dance it out for 3 minutes. It’s impossible to not be smiling by the end! 

5. Watch a Funny Show

This is a great option if it’s rainy out and you can’t go on a walk. Or if you’ve had a super hard workout and you need a good laugh. Some of my favorite comedies are Friends, The Office, Parks and Rec, and New Girl. Guaranteed laughs in every episode. 

6. Facetime a Friend or Family Member

I am a huge extrovert, so it’s been really hard for me to be working from home and not seeing friends much. I always, always feel better after a facetime with friends or family. Talking to someone (not on a work call) is a game changer. 

7. Get Creative

Creativity is something most adults neglect, and honestly it’s so sad! Think back to your childhood- I’m sure you did a lot of arts and crafts and played a lot of imaginary games (I know I did!). While pretending to be at Hogwarts (a story for another day haha!) or scrapbooking with my friends are no longer my creative outlets of choice, I love to channel that creativity in the kitchen. I also love to pull out the coloring books every once in a while too! It’s surprisingly therapeutic and also super fun. Little kids have it figured out in my opinion haha!

Listen, we are still in totally crazy times. I feel hopeful that our world will return to some kind of normalcy soon (I just got my second COVID vaccine today! Yay science!), but it’s okay if you don’t feel “back to normal” yet. Some days are harder and weirder than others, but I hope these tips can help you get out of your funk on a bad day!

January 23, 2021 Article, Fitness, Lifestyle, Nutrition, Running

My Favorite Wellness Podcasts

If you know me, you know I LOVE learning as much as I can about health and wellness. One of my favorite ways to learn new things in the industry is to listen to podcasts. I enjoy hearing from like-minded individuals and learning the science behind nutrition, exercise, etc. Below are my current favorite wellness podcasts.

1. Mostly Balanced

If you follow me on Instagram you may have seen me post about this podcast this week. Mostly Balanced has hands-down been my favorite podcast of 2021 so far. The hosts, Carleigh and Mia, are best friends who live in New York City (my dream home!) and share a love of healthy, balanced living. The podcast discusses a variety of wellness topics, from relationships to spirituality to fitness. I especially love that they begin each episode with a weekly catch up, because it makes me feel like they’re my real life friends! 

Listen to their podcast HERE and follow them on Instagram @mostly_balanced. 

2. Be Well by Kelly

This is definitely my go-to podcast when I want to hear real research-backed science on nutrition. Kelly is a celebrity nutritionist in LA and has two adorable little boys. She is extremely knowledgeable on nutrition and how food affects your body, as are her hosts.

Listen to her podcast HERE and follow her on Instagram @bewellbykelly.

3. Party in My Plants

Party in My Plants is the funniest podcast I’ve found in the wellness space. The host, Talia Pollock, is a comedian, speaker and full-of-life podcaster. She has fantastic guests and covers a range of wellness topics, both fun and serious. I love that she often discusses mental health too! P.S. her cookbook, Party in Your Plants, is by far my most used cookbook.

Listen to her podcast HERE and follow her on Instagram @imtaliapollock.

4. Just the Good Stuff

Wrapping up this list with a podcast I’ve just started to get into. I’ve heard the host, Rachel Mansfield, as a guest on soooo many podcasts, that I just had to give hers a try! She has wonderful guests, such as fellow food bloggers and nutritionists, that provide great info each episode.

Listen to her podcast HERE and follow her on Instagram @rachlmansfield.

 

What are your favorite podcasts? Let me know in the comments below or on Instagram @havenspanyer!

January 18, 2021 Article, Lifestyle

Lessons Learned from 2020

2020. One hell of a year, am I right?! I kicked off the year with a quick beach trip, my first time at Harry Potter world, and putting the finishing touches on my dream wedding plans.

When COVID shook up everyone’s plans, I had days I HATED being confined to my apartment and days I was extremely grateful I got to spend more time with Billy and more time FaceTiming my best friends and family than any other year.

This past year I rescheduled my wedding for 2021 (fingers crossed 🤞🏻), started Health by Haven, watched a dear friend’s world be flipped upside down by a tremendous loss, experienced half my coworkers (who were more like family) get laid off, taught countless virtual Pure Barre classes, missed my family like crazy, went back to school to study nutrition, ran my first 30K (virtually), ran my first marathon (also virtually) and bought my first home.

Clearly it was a rollercoaster of a year. One of the most emotional in both bad and good ways. But the thing I learned over and over this year is that no matter how hard I try, I’m not always in control and that’s okay. Friends and family matter most and we have to keep trying our best to make the most out of every situation. We can’t let COVID-19, or anything else for that matter, beat us down or dictate what we get to accomplish.

I have a feeling we’re heading into another confusing year. There will certainly be more challenges we must face, but if we can get through 2020 we can get through anything. We’re stronger than we think.

 

Here is an abbreviated list of the lessons I learned in 2020. I went through many iterations of this list, trust me, there were a lotttt of lessons learned. I thought about putting examples or explanations to each statement, but I figured they stand alone and may speak to you in a different way than they did to me. 

 

What lessons did you learn in 2020? Let me know in the comments below!

 

  1. You can’t plan or predict everything. You aren’t always in control.
  2. Adaptability is an essential life skill.
  3. It’s okay to feel a multitude of emotions at once.
  4. Family and friends are everything. 
  5. Putting your health first is crucial. 
  6. Taking time for yourself matters.
  7. Make time to pursue your passion. There will always be an excuse not to.
  8. You can do hard things.
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!

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!

August 29, 2020 Article, Lifestyle

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 16, 2020 Article, Lifestyle

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!