Article – Page 2 – Health by Haven

March 31, 2023 Article, Nutrition, Uncategorized

Healthy Travel Snacks

Last month I had the unique opportunity to attend a conference on affiliate travel programs as a part of my full-time job. While I am so fortunate to have the ability to travel, being out of my typical routine often leaves me feeling a bit off.

Travel is a fairly frequent part of my work life, so I’ve really had to learn what snacks serve me in order to feel my best and perform well professionally. Below are some of my favorites. With a little bit of foresight, you can prepare and bring these healthy snacks with you. If you aren’t able to do so, I’ve also included some great store-bought brands.

I hope this list gives you some new ideas and inspires you to take care of yourself on your next trip!

1. Apple Slices & Nut Butter

Simple enough! Nourishing and filling. You can purchase single serve nut butters now; however, be careful of the quality of nut butter you’re purchasing. When in doubt, check the ingredient list. The only ingredient in your nut butter should be nuts. If you can’t find a single-serve option that isn’t full of additives, you can purchase tiny glass containers and portion out some natural nut butter prior to your travels. If you’re flying, be sure to follow TSA liquid limits.

Prepare prior to travel: Slice an apple & pack your own natural nut butter in a small glass container.

If you’re in a pinch: Purchase single-serve nut butter cups or find a Starbucks or convenience shop in the airport. They often have this as a grab and go option!

2. Cheese & Crackers

Another oldie but goodie. Rather than the low-quality, pre-sliced cheese and bland crackers you often find in launchables, I like to purchase quality cheese in blocks at the grocery and slice and package my own prior to travel. As far as quality crackers go, I love all the Simple Mills options, but particularly the Rosemary & Olive Oil crackers. They have a very short ingredient list, are gluten-free if you have an allergy or intolerance, and they don’t compromise on flavor! If you aren’t able to purchase and prep prior, Starbucks basically has “adult lunchables” in the form of pre-packaged cheese & cracker boxes. They often come with fruit and/or hard-boiled eggs.

Prepare prior to travel: Purchase your favorite cheese & crackers at the grocery store. Pre-slice your cheese and portion into baggies.

If you’re in a pinch: Find an airport Starbucks or convenience store. They typically have pre-packaged cheese and cracker boxes.

3. Veggies & Hummus

Dipping veggies in delicious, high-quality hummus is one of my favorite ways to get some raw veggies in. My favorites are carrots, broccoli, and radishes, but I also often throw cucumbers, peppers and celery into the mix as well!

Prepare prior to travel: I love to make my own garlic hummus with chickpeas when I have time! Then I portion out some hummus, slice some veggies and pack in a glass container.

If you’re in a pinch: If you’re on the go, again, airport convenience stores or Starbucks often have veggies and hummus in the snack fridge. If you’re road tripping, opt for stopping at a grocery store for some pre-packaged veggies and hummus over the drive through at a fast food restaurant.

4. Trail Mix

Another travel staple as a kid was trail mix. I love experimenting with flavor combos by making my own, but there are also tons of delish pre-packaged options at the store.

Prepare prior to travel: If you really enjoy trail mix, I suggest buying bulk bags of nuts, seeds and dried fruit at the grocery store. This will save you tons of money in the long run, because trail mix is expensive! Another pro to this method is the flexibility to change up the ingredients in your trail mix AND you get the freedom to only add the ingredients you like! No more picking out the raisins.

If you’re in a pinch: Whether you’re flying or road tripping, there are a plethora of options for pre-packaged trail mixes. They come in individual serving sizes or family size. Just be careful of added sugars and oils or super high sodium content!

5. Energy Bites

Think granola bars, but tastier and healthier! I love to pop a few energy bites when I’m looking for a sweet treat in the afternoon. Try my Chocolate Chip Oatmeal Energy Bites if you have 10 minutes to prep the day before you travel.

6. Bomb Bars

Okay if you know me at all you know I can’t stop talking about how much I love adding Blender Bombs into my smoothies. But did you know the company also makes snack bars?! I prefer to opt for whole foods over packaged foods when possible, but these bars have a short and clean ingredient list for when you need to grab and go. My favorite flavor is the java chip, but I also love the cacao sea salt, blueberry & goji and peanut butter cookie dough bars.

7. Hard-Boiled Eggs

Let’s talk about proteinnnn. The reason you may be needing to snack all the time is that you aren’t getting an adequate amount of protein. Enter the hard-boiled egg. This is an easy and healthy way to get protein on the go. Be sure to boil, peel and throw into a baggie before you travel.

Prepare prior to travel: Super simple – just boil and peel the eggs ahead of time.

If you’re in a pinch: If you don’t have time to make your own hard boiled eggs before your trip, I have seen them in snack packs at Starbucks and Pret a Manger.

8. Granola

If you have time before your trip, make a batch of my Homemade Maple Cinnamon Granola. It’s super delicious, if I do say so myself, and the higher nut to oat volume is a good source of protein and healthy fat to keep you full longer. If you don’t have time to make your own, a great store-bought brand is Purely Elizabeth. The blueberry hemp flavor is my favorite!

Prepare prior to travel: My Homemade Maple Cinnamon Granola

If you’re in a pinch: Purely Elizabeth granola

9. Overnight Oats

Overnight oats are a super easy grab and go breakfast! Prep them the night before in 5 minutes and have a ready-to-eat meal when you’re on the move the morning of travel. Be mindful that TSA may view overnight oats as liquid, so this may be a better option for road trips or purchase once you arrive at your designation.

Prepare prior to travel: Try my Pumpkin Spice Overnight Oats or Cacao Coconut Overnight Oats recipes! They can be prepped for the week in mason jars.

If you’re in a pinch: If you’re on the road and can’t make your own overnight oats, I really love the brand Mush for convenience and minimal, clean ingredients.

10. Chia Pudding

Much like overnight oats, chia pudding can be a great healthy breakfast or snack option easily prepared beforehand. Chia seeds are also a great source of fiber and omega 3s, helpful for keeping your tummy happy and for keeping things moving while traveling, if you know what I mean!

Prepare prior to travel: Try my super simple Blueberry Chia Seed Pudding to prep before travel.

If you’re in a pinch: A lot of local coffee shops have amazing chia pudding in their refrigerator. Look around next time you’re traveling!

11. Dark Chocolate, Obviously!

I love any Hu Kitchen chocolate bar (please sponsor me!), but my favorite is the Hazelnut Butter Dark Chocolate. It tastes like Nutella, but a much healthier-for-you version with no refined sugar! They’re also gluten free, vegan, organic, fair-trade, and non-GMO.

Travel is super fun, but it can also be so stressful on our bodies. Nourishing with clean ingredients can make for more energy, happier digestive systems, and overall better moods! I hope you found some ideas here for your next trip. Whether it’s prepping one of my simple, healthy recipes before your trip, or grabbing a new healthier option on the go, I wish you save, healthy travels!

March 18, 2023 Article, Fitness, Nutrition

Announcing Health by Haven x Pure Barre Health Workshops!

Okay friends, my biggest announcement of 2023 thus far is HERE!

Health by Haven is partnering with Pure Barre Knoxville to bring you five months of health workshops! This has been the hardest secret to keep. I am seriously SO EXCITED!

Okay so here’s the scoop – what we’ll cover in each workshop hosted at the Pure Barre Knoxville studio:

April 22: Introduction + Goal Setting @ 11 a.m.
May 13: Conquer the Grocery Store + Meal Prep 101 @ noon
June 11: Build Balanced Meals to Knock Out Cravings @ 4 p.m.
July 9: Healthy Travel Tips @ 4 p.m.
August 13: How to Actually Stick with a Routine – Health as a Lifestyle @ 4 p.m.

What’s included?

Okay I cannot. stand. attending conferences, workshops or sessions that are all talk and no action. Like please GIVE ME THE TOOLS to actually change and grow. SOOO you’ll leave every single workshop with tangible action plans to live your best, healthiest fullest life!

What you’ll get each workshop:

COMMUNITY
because accountability helps you achieve your goals, and community makes celebrating the milestones oh so fun!

HEALTHY TREATS
because healthy eating doesn’t have to be bland or boring!

ACTION PLANS
because the first step to success is laying out a plan to get you where you want to go!

Who can attend?

Anyone & everyone in the Knoxville, Tennessee area! While this series is in partnership with Pure Barre Knoxville, you don’t have to be a member to attend. BUT if you haven’t tried Pure Barre yet you are seriously missing out!

CLICK THIS LINK to get a FREE Pure Barre class at Pure Barre Knoxville. I would love to teach you, or you can sign up for class with any of our amazing instructors!

Cost

Each workshop is $20. Register for all 5 at once for a discounted rate of $75 ($25 in savings)! If you can’t make it to a workshop you registered for, you will receive a detailed follow up email with the resources discussed that day.

Are you as excited as I am for these health workshops? I seriously can’t wait!

If you live in Knoxville, CLICK THIS LINK to register!

Questions? Email me at [email protected] or send me a message on Instagram @haven_quinlan. I SO can’t wait to hang out with you these next five months!

January 29, 2023 Article, Fitness, Running

2023 Strawberry Plains Half Marathon Recap

I had the privilege of running the Strawberry Plains Half Marathon this weekend for the first time, and I achieved a pretty significant half marathon PR. After breaking the 2 hour marker for the first time in September 2022 at the Bluegrass Half Marathon in Johnson City, TN, coming in at 1 hour 58 min 26 sec, I took almost exactly 8 minutes off my time this weekend at Strawberry Plains, with a chip time of 1 hour, 50 minutes and 30 seconds.

To say I am proud of that time would be an understatement. To say I was surprised by that time – even more so! I have so many thoughts and emotions I’ve been trying to organize in my brain since I ran under that finish line arch, so here is my attempt. I hope you enjoy a glimpse into my race experience, the lessons learned, and the goals for the future!

Race Recap, Mile by Mile

The morning was colder than I expected. I’ve gotten quite acclimated to running in 20 – 40 degree weather this winter in Knoxville, so when it called for low 30’s I was happy. I will say, a lot of the run was in the shade and I ran the first few miles with numb toes.
I was more nervous for this half than I have been to race a half marathon in a long time. I think it was because it was the first time I proclaimed I was working for a sub-two hour race. Even though I had done it once before, that was more of a pleasant surprise that came from my stubbornness, rather than a specific training goal. This one was going to feel like more of a loss if I didn’t meet that marker because I had actually been working towards it.
Though it was a relatively small race, I got boxed in the crowd for the first mile, which made me feel very anxious as I saw the sub-two hour pacer running further away. When I was finally able to weave through the crowd, I jumped in front of the pacer to ensure I was on pace. I had to tell myself to calm my breath a lot the first few miles.
I definitely ran the first three miles too fast. At mile 3 I realized I was on an 8 min pace, when I passed a friend from Pure Barre who is far faster than me. That’s when I realized I needed to rein it in and I pulled back a bit.
For almost the entire first half of the race I had a bit of a “running scared” feeling – like the pacer would catch me, even though by my watch they wouldn’t.
While the entire route was pretty hilly, when the 10K racers hit their turn around point the hills really started to pick up.
The course had a loop from miles 3.5 – 6ish. In these miles I was still feeling some imposter syndrome from running so fast, even though I felt okay. It was definitely the fastest I’ve ever raced.
The next section was an out and back from miles 6 – 10ish. Once I hit that turn around I kept telling myself, “okay you just have to get back to the start now” which helped the race feel more digestible.
Around mile 9 – 10 I really started to believe I had sub-two hour time in the bag, which felt great, but I told myself not to let up – I didn’t want to risk it.
Mile 10 I felt confident on pace and mile 11 I decided to start picking it up. The last two miles I tried to focus on people in front of me and pass them one by one.
The final mile of the race I picked it up a little more, realizing I could come in under 1 hour 55 minutes, being careful not to gas myself too soon. Once the finish line came into sight and I really started to punch it in. It hurt, but it was worth it!
Running through the finish line, I saw the clock read just over 1 hour and 50 minutes. While the competitive streak in me was a bit disappointed I didn’t run 31 seconds faster, overall I was elated with my performance and how I continued to challenge my body when my mind told me to slow down and get comfortable.

Lessons Learned on the Roads

I am a better downhill runner than I thought. (Okay I know this sounds dumb, like “duh, downhill running is easy!”, but you have to really have quad stability and control to accelerate on the downhills and still keep your feet under you).
My tactic of consistent effort vs. consistent pace up hills was not the norm for other runners in this race, which is totally okay (lots of people passed me on the uphills)! It just made me really focus on re-gaining ground on the downhills and straight aways.
Though I thought I had mental toughness when it comes to running pretty dialed in after having two marathons under my belt, this is something I need to continue to work on. This was a challenging course for me, mentally. Lots of angel vs. devil on the shoulder.
I really enjoy running with others, but I also need to focus on challenging myself during solo speed work sessions – be it on the tread, the track (gross), or strides within an outdoor run – if I want to continue to improve my speed. I also think finding a running group that challenges my pace could be helpful.
A lot of this race I kept thinking “I don’t want to push for any more time goals. This hurts!”, but in retrospect I know that was fear talking. It’s super intimidating to claim big goals and work for them, knowing you might fail. It’s scary to try something you haven’t done before. It’s uncomfortable to push your body, and as humans we are biologically trained to preserve our energy rather than empty the tank. BUT it feels SO DANG rewarding, elating, FUN to surpass what you previously believed to be your limits. It makes me curious and excited about what I can achieve in the future, because I know I have more in me.

Overall I am super proud of this race. PRing is fun! Will I have races where I just go out on feel and run for fun? OF COURSE! Is pace the most important thing? NO! But the reason I fell in love with running in the first place is because I LOVE a challenge. I love pushing myself harder than I have before. I love the feeling of accomplishment and the wonder of what else I can do.

I hope you can feel these feelings, or find your own “why” on your running or fitness journey, because that’s really what it’s all about! Let me know why you love running (or your favorite form of fitness) in the comments below, or message me on Instagram @haven_quinlan. Happy Sunday!

January 25, 2023 Article, Lifestyle

Mini London Guide

London calling! One of my besties since childhood, Georgie, is from England and despite growing up in the US, I think she knew she always wanted to move back to England. When she got a job in the fashion PR industry in London and moved back, I knew I would have to visit her (I miss her terribly!). But there ways always a reason why it wasn’t a good time for me to visit – I’m in graduate school, I’m planning and paying for a wedding this year, we’re in the middle of a global pandemic (okay this one was actually a legitimate reason), the list goes on.

After subscribing to Scott’s Cheap Flights emails and setting various European cities as destinations I was interested in, I got a notification for a roundtrip flight to London at a price I just couldn’t pass up. Thanks to my massively supportive husband, I contemplated the trip for about two seconds before booking my flight. A 10-day girls trip in Europe?! It seemed like I was living someone else’s life.

The incredible experiences I had topped my anticipation for the trip! While I am no expert here, I thought I’d share some of my favorite (or should I say favourite) stops in London and a few tips and tricks I learned along the way. If you’re planning a visit there, I hope they help! If not, I hope you enjoy a little peek into my trip!

TRANSPORTATION

Public transportation is much more commonly used in London than most of America. It may seem intimidating at first, but I promise it’s actually fairly simple to navigate. Download the app “City Mapper” and it will help you navigate which tube or bus lines to use and what stops to swap lines or get off on!

FOOD

Chestnut Bakery – Adorable little stop for breakfast or just to grab a quick coffee and pastry. I would recommend the croissant with gruyere cheese. Delish!
Circolo Popolare – An incredible Italian place Georgie took me to, not too far from her work in Oxford Circus. Get the burrata, you won’t regret it!
Granger & Co – Great brunch spot in Notting Hill.
Soho House – I got a bit spoiled by Georgie and her work membership to Soho House London, so I was able to have dinner on the rooftop of their Shoreditch House location. I had a great salad, but really the relaxed vibe was the best part of this place!
Pret a Manger – It’s a London coffee house chain on every corner, so not a revolutionary recommendation, BUT they have incredible coffee, pastries, sweets and really great grab-and-go lunch options.
Dishoom – BEST Indian food I’ve ever had. If you don’t go to any other place I recommend, go here. You won’t regret it. Note that they always have a crazy wait – Georgie took me here early specifically so we could actually get a table!

ATTRACTIONS

Okay there are endless things to do in London, perks of a big city, but here are some of the attractions I visited that I would recommend!

Bus & Boat City Tour – I signed up for a four hour bus to boat tour of the city my first day (booked through Tripadvisor). Super touristy (yep, it was a classic vintage, red, double-decker bus), but really informative. I felt it was a great way to efficiently see a ton of sights and the tour guide was great about telling us the history of a lot of places. I would highly recommend! Some of the attractions I saw while on the bus or boat:
- From the bus: Big Ben, St. Paul’s Cathedral, Westminster Abbey, The Shard
- From the boat: Lots of bridges, including Tower Bridge, London Bridge, and Millennium Bridge (seen in Harry Potter and the Half Blood Prince), The London Eye, The Tower of London
Buckingham Palace – I walked to Buckingham Palace immediately following my bus and boat tour. It obviously holds a lot of British history and is a must-see spot, but I have to admit, I thought it would be a bit bigger!
Westminster Abbey – This was my favorite historical stop I made. Well worth the entry free. Be sure to plan about an hour to get through the audio tour. You’ll learn a lot and the architecture is breathtaking!
Victoria Park – London is surprisingly full of parks, but I spent the most time in Victoria Park. Georgie lives nearby, so we went for our daily morning runs through the park!
West End Shows – This is London’s version of Broadway. Georgie and I saw Harry Potter and the Cursed Child and I couldn’t recommend it more! I haven’t seen it on Broadway so I can’t attest to the American version, but there was just something about seeing the British play in London that made it extra special. In London the show is split into two, two-hour parts so you can grab dinner at intermission!
Warner Brothers Studio Tour – Okay if you’re a huge Harry Potter fan like me, this tour is worth taking! I booked mine through Tripadvisor, as it’s about an hour outside of the city and the ticket I booked also included a coach to and from the studio. It was super cool to see the sets and props from the movies!
Covent Garden – Think outdoor mall-esque. This is a fun place to grab a bite to eat or go shopping. I had the most amazing vegan ice cream of my life here one evening!
Notting Hill – If you’re looking for a great place to do some shopping, Notting Hill is super adorable. Georgie took me one afternoon and we enjoyed some window shopping after brunch.
Morning Yoga at Sky Garden – Georgie and I took a yoga class my final morning in London at Sky Garden. It’s essentially a massive greenhouse on the top floor of a skyscraper downtown. It was really fun to see the views while getting some movement in.
Afternoon Tea – I couldn’t leave London without the quintessential afternoon tea! Georgie and I went to tea at Dean Street Townhouse my last afternoon in the city. It was incredible and just felt so fun! I will say – this could be a full lunch rather than an afternoon snack. Lots of delish sandwiches and treats are served with your tea.

I hope you enjoyed my London recommendations. It’s a really cool city that I’m so lucky I got to visit. I hope you get to travel there one day!

January 25, 2023 Article, Lifestyle

Mini Paris Guide

As long as I can remember, it has been my dream to visit Paris. I had an Eiffel Tower poster on my wall as a little girl that is still in my bedroom at my parents’ house. So when I finally took the plunge and bought a plane ticket to visit one of my childhood best friends, Georgie, in London, I knew I couldn’t fly all the way to Europe without stepping foot in Paris and seeing the Eiffel Tower with my own eyes.

I was only in Paris for about 72 hours, but from my quick trip there, I’m sharing my mini guide to Paris. This article outlines the things I saw that I loved and the amazing food I ate, but it’s certainly not all-encompassing of this dreamy city. I can’t wait until I visit again and can add to this list, but for now, I hope you enjoy the read or take some of the recommendations if you’re lucky enough to visit Paris!

TRANSPORTATION

Depending on where you’re traveling from, you may fly directly into Paris, drive into the city, or take a train. I traveled there from London and took the train under the English Channel. While I was a bit nervous about being in a train underwater (hellooo claustrophobia), it was actually a super smooth, quick (& safe!) journey. I would highly recommend it if you’re traveling from London to Paris or vice versa.
In Paris, we preferred to walk when we could (you see more of the stunning architecture by foot!). However, we did take the metro several times for further destinations within the city. I found the Metro to be fairly clean and quite safe! You do have to purchase a paper ticket for each trip, which is less convenient than riding the tube in London, but the machines take major credit cards, so no need to convert cash to euros. We even took the metro late at night after seeing the Eiffel Tower light up, and I honestly felt safe even late at night!

FOOD

Oh the amazing food in Paris! I was pleasantly surprised to find at least one vegetarian option at every restaurant we visited. We didn’t pre-book any meal reservations (living on the edge!!) and I’m not sure if it was just sheer luck or a plethora of options, but we never once waited for a table! I would highly recommend just walking up to a corner cafe and eating outside if the weather allows. Most restaurants are seat yourself and you can usually find a two-seater table where both chairs are turned towards the street with a view of the beautiful landscape and architecture of the city while you eat. One thing to note – you may have to flag down your waiter to bring your check. This laid-back city is not always in a rush like America.
I had a goal of eating a pastry a day and, not to brag, but I crushed that goal. I would highly recommend Mamiche and Bo & Mie for delish pastries, but to be honest, you could probably pop into any bakery and be delighted by the options.
One morning at the end of a run, Georgie and I stopped for crepes at this adorable little cafe, Cafe Richard, near the Eiffel Tower. I would highly recommend crepes in Paris. They did not disappoint.
Be prepared – most cafes did not have milk-alternatives for coffees. If you’re dairy-free you may have to get used to some black coffee or do your research to find coffee shops that offer milk alternatives.
Georgie and I also visited the famous Cafe de Flore. It was adorable and we had a sweet chat with an old man at the table next to us who told us all about his many solo trips to various countries around the world. It was a cute location and I would recommend it. Just note, there may be a wait here.
For lunch and dinner, we enjoyed Saint Augustin (best chocolate cake I’ve ever had), Maison Sauvage (delish gin cocktails), Brasserie Pastis (best espresso martini AND best eggplant parmesan of my life), and Cafe Palais Royal (near Palais Royal & The Louvre).

HOTEL/LOCATION

There are a plethora of hotel and air bnb options in Paris – it can be quite overwhelming. This is where I would recommend doing your research beforehand on what attractions you want to see and try to pick a place to stay within close proximity of the most places you’re interested in visiting. We stayed in Madeline and it was great to get to walk to so many places.
Pro tip – many hotels, especially boutique hotels, also list on air bnb. We booked a boutique hotel room through that platform and had a great experience.

PARKS

Jardin du Luxembourg – This was a recommendation from my brother, Jake, and wow am I glad he told me about the gardens! Amazing place to go for a stroll or a run, and there are lots of tables to sit at if you want to have a picnic meal. We also ran past some ponies one morning so maybe they do rides for kids or a petting zoo? Would be worth looking up!
Jardin des Tuileries – Another beautiful garden featured in Emily in Paris. Lots of spots to sit and enjoy your surroundings or a meal. I will warn you the paths in Paris parks are sandy/dusty, so closed toed shoes are best. There is not much shade here, so avoid super hot days and make sure you wear sunscreen. This is really close to The Louvre, so you could pair the two!
Cobblestone Path along the Seine – Before this trip I dreamt of running along the picturesque cobblestone paths on the Seine. I was shocked to find just how rocky they are – not ideal for running! Seriously, don’t twist an ankle. While I wouldn’t advise running, I do recommend going for a stroll along the river. Super peaceful and beautiful and you’ll walk by street vendor stalls and many restaurants on parked boats.

ATTRACTIONS

Opera Garnier – This was one of my favorite things we did in Paris, and we totally happened upon it by accident. We stayed in a hotel just a few blocks away, and wandered upon the opera house on a walk. We took a chance on an entry fee and went inside, and it was hard to believe the inside was even more stunning than the exterior architecture. It was actually featured in Emily in Paris, though I didn’t realize when we visited. I would highly, highly recommend visiting and walking around. The painted ceilings, breathtaking tile work, gold chandeliers, and marble stairs and balconies are stunning.
The Louvre – This is not a groundbreaking recommendation. Everyone knows about The Louvre, everyone loves and recommends The Louvre. Rightly so! Definitely go, even if museums aren’t usually your thing. There are incredible bits of history and world-renowned artwork here that you don’t want to miss. Also – the building itself is art (much like pretty much every building in Paris). Definitely go to the exhibit that explains the history of the building itself – it’s so fascinating. And of course see the Mona Lisa, although unless you’re just dying to have a close view, I don’t think it’s necessary to wait in the queue. You can view it from afar just fine!
Palais Royal – While we didn’t have enough time in our short trip to take a guided tour, Georgie and I did run through the Palais Royal courtyard both mornings on our runs. The courtyard architecture is modern and very unique. Palais Royal, which temporarily housed royals before the Palais Versailles was built, is not far from The Louvre, so you could pair the two together. Versailles is another place we didn’t have a chance to visit, as it is a bit outside of the city, but it is on my list for the next time I’m in France!
Sacré Coeur – Okay be prepared for it to be packed with tourists, but it’s still a fun place to visit. There are tons of talented street artists you can observe painting and drawing and even buy yourself a souvenir if you’d like. You can walk by the iconic La Maison Roso and Moulin Rouge on this stop. There are also lots of food options and you have to walk through the Basilique de Sacré Coeur. It’s so gorgeous and a really special experience. While you’re there, enjoy the views of the city from a super high vantage point. If you want a pastry while you’re there, I would recommend Alexi Boulangerie.
Notre Dame Cathedral – An architectural masterpiece. When we visited there was still fencing and scaffolding, so we couldn’t see it all or go inside, but it’s definitely still worth walking by!
Boat Ride along the Seine River – We opted for a boat ride on day two after spending far too much time on our feet. It was honestly much more affordable than I expected and one of the highlights of the trip. There are tons of boat companies to choose from (we walked up and bought tickets right at the boat). Our tour began at Notre Dame and went along the river to the Eiffel Tower, where we turned and looped back. I would highly recommend it – it was so relaxing! And bonus points if you bring a pastry onboard to enjoy like I did!
The Eiffel Tower, of course! – I mean this one is super obvious, but it was still the sight I was most excited to see. I would recommend going a few different times and viewing it from different sides! It’s great to go early in the morning before it’s super crowded for the best view, but you also can’t miss the lights at night. Depending on the time of year, the Eiffel Tower sparkles at different times. Do your research beforehand. While we were there, it was every hour on the hour while it was dark out, but it didn’t get dark until like 10 p.m. in May!

Okay I hope you enjoyed the insights from my trip and that my recommendations are helpful if you’re planning a trip to Paris (if you are, can I come with you?!). This is a city I dreamt of visiting my whole life and I was a bit nervous I had built it up so much in my head that the real thing was going to be a let down. Luckily, that wasn’t the case. I had the most wonderful time in this stunning city, and I hope you do as well!

January 1, 2023 Article, Lifestyle

My 2022 Recap

2022. A year of change and exploration.

Lots happened this year – the good, bad & ugly. But overall, I’m feeling very thankful for a lot that this year brought.

Most notably, Billy and I moved to Knoxville, Tennessee after five years in Columbia, South Carolina. For me it was moving home, for him a new chapter. I’m honestly so happy to be back here close to my family and watch him thrive in law school.

Don’t get me wrong, there were plenty of tough times this year. None that I really want to talk about. Just a reminder that everyone is fighting battles we know nothing about and to always treat people with kindness.

Below is a little recap of the year. All of my favorite parts included travel, my loved ones or both:

JANUARY

We rang in the new year with some of our best friends in Columbia. I miss them dearly. Billy and I took a day trip to Isle of Palms – another thing I miss about living in South Carolina. Day trips on the off season were the best. Not too busy or too hot. We also got our first snow in Columbia in the five years we were there, which was so fun! I ended January with a weekend trip to see one of my childhood besties, Savannah, in Charlotte, North Carolina. We had the sweetest weekend and I loved seeing where she calls home.

FEBRUARY

In February we lost my Gram. It was really hard, but it was so special to get the family back together after COVID kept us apart for so long and to share fond memories of her. Also in February, Billy and I spent a long weekend in New York. I love the City so much it’s hard to explain, and we had a wonderful time eating glorious food and exploring all the City has to offer. We even had a snowy last day, complete with a picturesque, wintery walk through Central Park!

MARCH

If you know me at all you know how much I love running, and in March I was able to host an in-person 5K for my job. It was an absolute blast made even better with Billy and my parents participating in the race. The spectating was so much fun it made me want to cheer at races every weekend (although I was jealous I was working and unable to run)! I did have a few 20-milers in March in preparation for my April marathon that surprisingly felt great. Convinced myself I could be an olympic marathoner before having a totally terrible 5-miler a few days later. Such is running!

APRIL

March into April I was lucky enough to travel to Minneapolis, Minnesoda for the NCAA Women’s Basketball Final Four/ National Championship games for work. While I had great company and it was incredible watching the confetti fall for our team, I think I have had my fill of that city and don’t really need to visit again – particularly in the winter!

In April I taught another Pure Barre pop-up class at Tasty As Fit, a local healthy grab-and-go in Columbia. Two of my favorite things, despite the rainy morning!

I rounded out April with my proudest accomplishment of the year. I completed my second full marathon, the Derby Marathon, in Louisville, Kentucky! My first full marathon was turned virtual in 2020, so this was just such an incredible experience. The fanfare was electric and my dad and uncle ran the half, making it a family affair!

MAY

In May my dream of traveling to Europe finally came true! After several years of talking about going and finding reasons why it wasn’t the right time, I finally bit the bullet and booked a flight to visit another childhood best friend, Georgie, in London. We also spent a weekend in Paris, my favorite city on earth. It was so indescribably magical – the architecture of the city was breathtaking. Honestly the whole trip was such a dream – from seeing the cities, eating amazing food (a pastry a day!), seeing the Cursed Child on West End, and spending 10 days with Georgie, it was really a dream.

Lesson of the year – stop making excuses and just do the thing, book the trip, etc.! There’s always a reason not to, but life is too short.

JUNE

In June, Billy and I took another day trip to IOP (yay)! Beach days are the best. I also spent a weekend in Asheville for my dear friend Anna Belle’s bachelorette and had a blast getting to know her other bridesmaids. It’s so fun celebrating someone so selfless, getting to make something all about them, and it was just that 🙂

June was just the month for weekend trips, I guess! Billy and I spent the weekend in Charleston/Isle of Palms to celebrate our one year wedding anniversary. We had the best time at the beach and our favorite brewery – Edmund’s Oast.

The last weekend of June I spent with some of my Pure Barre Columbia teacher best friends – Megan, Meriwether, and Micah – on Hilton Head Island. It was so refreshing to relax with these amazing ladies on the beach with no plans, just fun and relaxation! I’m so thankful for that time we spent together.

JULY

My birthday month! The last few years when Billy asked me what I want for my birthday I said a day trip to the beach, but this year we combined it with a full summer beach trip. We spent a week at Sea Pines on Hilton Head Island. Nothing like starting the day with a beach run and ending it with dinner with an ocean view, a delicious salad and slice of cake, an espresso martini and the world’s most wonderful husband. I have to say – I could get used to a vacation on my birthday haha! I also had the chance to celebrate at happy hour with friends in Columbia. At this point we knew we were moving, so it was extra special to have that time together.

AUGUST

The first week of August we packed up our first house and moved to Knoxville, Tennessee. It was bitter-sweet leaving that home, I really did love it, but it was time for a change and we were so excited to start our new chapter in Knoxville. Thank goodness for my dad and brother for helping us pack up our house and drive a 20 foot Uhaul through the mountains. We literally could not have done it without them!

Less than a week later we were back in Columbia, as I was a bridesmaid in my friend Anna Belle’s wedding. It was the sweetest reunion of the Pure Barre Cola family to celebrate her love!

Billy and I also got to spend a quick weekend in Johnson City, Tennessee for a reunion of former orientation leaders, made even more fun with the celebration of our friend Graham’s surprise 30th birthday party and the time we spent with a Columbia grad school bestie turned ETSU employee, Timothy.

Finally, at the end of August Billy began law school at the University of Tennessee and I began teaching barre classes at Pure Barre Knoxville and Pure Barre Farragut!

SEPTEMBER

Billy and I were lucky enough to spend time exploring our new city in September before school got too busy. We tried lots of local restaurants and breweries in addition to making our downtown loft into our home. We also enjoyed dinners and game nights with my family and morning runs with my dad, really taking advantage of the close proximity after so long apart!

I also took a quick weekend work trip to Fayetteville, Arkansas, where I spent a summer working during graduate school. It was fun to be back in that cute little town and reconnect with some former colleagues.

At the end of September I traveled back to Johnson City to run the Bluegrass Half Marathon with Timothy. He was faster than me, of course, but I was so proud to finally break two hours in the half marathon after eight years of running half marathons. It was a full circle moment, as the Bluegrass Half was the first half I ever raced!

OCTOBER

The first weekend of October we went back, yet again, to Johnson City for the weekend. This time, for an ETSU football game. It was freezing and rainy, but boy did we have a great time cheering on the Bucs with college friends and Timothy!

A few days later, Billy and I traveled to Lexington Kentucky for one of my work trips. The preparation was hard work, but we luckily got to reap the rewards! We took a group of Gamecock alumni to four bourbon distilleries, lots of meals and, of course, a tailgate and football game. So much fun made so much better with Billy on the trip with me!

During my only weekend in Knoxville in October (seriously, I was out of town more nights than I was in my own apartment this month), we got to celebrate two sweet college friends, Pierce and Claire, at their wedding, alongside lots more college friends. So fun!

Then, I spent the last 11 days of October back in Columbia for work events, including Homecoming Weekend. It’s always the most exhausting but most rewarding week. I was so glad I was able to catch up with friends there and am so thankful to Hannah & Scott and Molly & Ben for housing me during that time. I was even able to teach a few classes at Pure Barre Columbia, which made my heart so happy!

NOVEMBER

The first weekend of November Billy’s parents traveled to Knoxville to visit us and we had a blast showing them around town. I also hosted the Pure Barre Knoxville Friendsgiving party and ran the Cade’s Cove 10-miler with my mom. It was so fun to run with her (despite the temps being in the 20s!) since I usually run with Billy and my Dad.

After one more work trip to Columbia for the year, Billy and I decorated the apartment for Christmas! I love decorating a new space for the holidays, and our tree just looked so cozy in our loft. We traveled to Johnson City for Thanksgiving to visit Billy’s family, and after 8 Thanksgivings together I finally convinced him to run the Turkey Trot! I rounded out November by visiting the Fantasy of Trees with my mom (we used to go every year when I was a kid!) and having a delayed Thanksgiving with my Family.

DECEMBER

December kicked off with one last work trip for me, but my first international work trip! Part of my job with the USC Alumni Association is overseeing our travel programs and I was finally able to attend one. I went to Montreal and Quebec City and my mom came too! I was so much more magical to explore the cities and the Christmas Markets with the biggest Hallmark Christmas movie lover I know!

I was back in Knoxville for a week, including our Pure Barre Knoxville Christmas party, and then Billy and I took one more trip of 2022 to NYC! As I mentioned, I love the City so much, and it was even more magical at Christmas. We went to a Rangers game, saw the Rockettes Christmas Spectacular, toured Yankee Stadium, ran and ice skated in Central Park and, of course, enjoyed lots of amazing food and drinks. When our trip was over, we split Christmas between our two families and spent the past week relaxing at home.

2022 was really full of so many wonderful experiences. I love writing these re-cap posts each year, because it’s the perfect chance to reflect on all I got to experience and on how far I’ve come in the last year. Here’s to a healthy, happy 2023 from me and mine to you and yours. Happy New Year!

March 2, 2022 Article, Lifestyle

My Mini Guide to NYC

Billy and I just took a trip to NYC for a long Valentines weekend, and let me tell you, it was just so much fun! I adore the energy of the city and the endless options for food and things to do. It’s true what they say- there’s just nothing like it! Below are some of my recommendations from our most recent trip to the city.

Coffee/Breakfast

1. Maman

This breakfast spot was completely adorable! We had a delicious breakfast complete with the most beautiful latte art. My advice- get a bag of pastries to go. The chocolate croissant and peppermint chocolate cookie were my personal faves. Best news? They have a bunch of locations throughout the city, so you can pick one convenient to you.

2. Matchaful

I’ve been dying to try Matchaful. I’ve heard about them from several food bloggers and fitness influencers I follow on Instagram, and it did not disappoint. I’m typically an iced matcha latte gal, but I wanted to try something different here. I got their iced Cacao Dream and it was incredible! Like Maman, they have several locations throughout the city. Since visiting, I ordered matcha powder from them and have been using it to make my at-home matcha lattes!

Lunch/Dinner

1. Valerie

If you’re looking for a menu with good variety, Valerie is a great spot! It’s located in Midtown Manhattan. I would recommend this place for dinner over lunch. They have a really cool, dark and glowy vibe with a full gin & tonic menu (my cocktail of choice lately). I also had a fantastic salad here, so it’s a good place to get something with redeeming health value between all the decadent food stops.

2. Roey’s

Roey’s is a cute Italian spot in the West Village I discovered by the recommendation of the hosts of one of my favorite podcasts, Mostly Balanced. Billy and I had the most amazing pizzas with burrata- I mean the picture speaks for itself.

3. The Smith

We went to The Smith on our last day in the city. It’s in Midtown and has a large menu- great to please a group. They serve brunch on Sunday, but as we had already eaten breakfast, we ordered off the lunch menu. I also ate a really fantastic kale salad here, and had leftovers for dinner on the plane.

Drinks

1. Daintree

Daintree is a really cool bar in Midtown with great views of the city. The cocktails are a bit pricey, but I would highly recommend for post-dinner drinks if you want a lounge vs. table and to take in the nighttime views.

2. Peak

Peak is another restaurant with amazing views. We ate there for lunch and the food was good, but to be completely honest it was quite pricey for the portions. I would recommend skipping the meal and going for a drink at the bar instead, so you don’t have to miss the breathtaking views. Peak is in Hudson Yards on the 101st floor, overlooking Chelsea/the West Village and the Hudson River.

Exercise

It’s no secret that NYC has endless boutique fitness options. I tried a Soul Cycle class and really enjoyed it! Of course, you know I have to plug Pure Barre always, and if you don’t want to commit to a group fitness class, there’s always a good ole fashioned walk in Central Park. We were lucky enough to stroll through the park in the snow. Talk about dreamy!

1. Central Park

2. Soul Cycle

3. Pure Barre

Attractions

1. High line

This was a stop Billy really wanted to make during our trip. The High Line is on the West Side/Chelsea. It used to be a train track, but it’s been repurposed into an elevated walking path over the city. Highly recommend for a stroll!

2. Chelsea Market

While you’re in Chelsea, be sure to make a stop at Chelsea Market. It’s a renovated train station, now full of shops and restaurants!

3. The Vessel

The Vessel is a bit of a touristy area, but still a really cool piece of architecture to check out if you’re on the West side of Manhattan.

4. Top of the Rock

This one is quite touristy too, but it was still one of my favorite stops of the trip. We rode the elevator to the top of Rockefeller Center at sunset and it was stunning watching the views turn from golden hour to the nighttime skyline.

I hope you guys enjoyed a peek into our weekend in NYC. Hopefully some of these recommendations will come in handy next time you travel there! What are some of your favorite food stops and attractions in the city? Let me know in the comments below or over on Instagram at @haven_quinlan.

January 22, 2022 Article, Lifestyle

How to Make a Vision Board

Hey friends! How are you?! We’re having a lovely snow day here in Columbia, SC- words I never thought I’d type! It’s magical! I decided today was the perfect opportunity to share with you some tips on making your own vision board.

As I discussed in my “How to Set Achievable New Year’s Intentions” and “2021 Recap & 2022 New Year’s Intentions” articles, I love envisioning what I want out of the year each January. This year, that not only included writing out my intentions, but also adding a visual element. I created a vision board for what I want my 2022 to look like. You can take a look at the collages below, if you’re interested!

So what is a vision board? A vision board is simply that- the vision you have for the year ahead. My personal board this year is a mixture of images of things I do that I enjoy- running and eating healthy foods- and images of what I aspire out of the year- travel, glamor, and living for joy in the moment.

Here are four simple steps to create your own vision board:

Think about what you want out of the next year. In an ideal world, what do you want your year to look like? What do you want to accomplish or experience?
Search for images that remind you of your goals or make you feel how you want to feel as your best self. I have a board on Pinterest where I found images I liked and then narrowed them down on my board, but you could also clip magazines if you want to make a physical board!
Either create a physical or digital collage with the images. You can add words as well! Anything that speaks to you or brings you joy or inspiration for the year ahead. There are no rules here. It doesn’t have to make sense to anyone else. Just add what brings you joy and inspiration!
Display your board everywhere! I have mine in 3 versions: phone-sized, as my laptop background, and printed out hanging on my bathroom door. That way, I see at least one version of my vision board every day. It reminds me of my goals and the vibe and feel of how I want to live my life. It’s a great boost on a day I’m not feeling particularly inspired!

If you try making a vision board, let me know! I’d love to see your collage. I really enjoyed making mine. It was a wonderful creative outlet! Took me back to my crafting and scrapbooking days from childhood. It’s also a great reminder to me when I see it each day that I am in control of building the life of my dreams. What’s on your vision board this year? Let me know in the comments below or over on Instagram @haven_quinlan.

January 3, 2022 Article, Fitness

January 2022 Peloton Strength Challenge

Helloooo and happy 2022! In an effort to move more this year and with intentions to supplement my running with more strength workouts, I created a January strength challenge through the Peloton app. I wish I was sponsored by Peloton, I really do, because I rave about them for free allll the time. It’s truly such a great, affordable resource and you don’t need their equipment to take advantage of the offerings. If you’re a Peloton member, I’d love for you to join me in this challenge this month!

I’ve outlined various classes and instructors below to take each day, but if a certain class or instructor isn’t your jam, just switch it up! As you can see, I did not include lower body workouts, as I will be doing a lottt of running, but if you want to add that in for yourself, please do! Basically, this is just a suggestion for anyone wanting to move for at least 5 min every day this month. No crazy rules, just make it your own and join me for a healthier 2022!

*Note I’ve listed a few stretches in this plan. I HIGHLY recommend you complete at least a 5 min stretch after your workouts each day. I will certainly be doing so after each run. The stretches outlined on this plan are just the days I intend to take a longer time to stretch my muscles. Take care of your body!! No injuries allowed.

Date	Day	Class Type	Instructor	Class Date
Jan 1	Saturday	10 min arms & light weights	Leanne Hainsby	12/16/21
Jan 2	Sunday	10 min Taylor Swift stretch	Ben Alldis	12/25/21
Jan 2	Sunday	5 min core strength	Emma Lovewell	12/30/21
Jan 2	Sunday	10 min arms & light weights	Tunde Oyeneyin	12/7/21
Jan 3	Monday	10 min core for runners	Becs Gentry	12/20/21
Jan 4	Tuesday	20 min New Years Day stretch	Mattie Maggiacomo	1/1/22
Jan 4	Wednesday	20 min Taylor Swift core strength	Robin Arzon	12/25/21
Jan 5	Wednesday	10 min arms & light weights	Alex Toussaint	10/25/21
Jan 6	Thursday	5 min core strength	Callie Gullickson	12/15/21
Jan 7	Friday	10 min arms & light weights	Tunde Oyeneyin	11/9/21
Jan 7	Friday	5 min core strength	Rebecca Kennedy	11/4/21
Jan 8	Saturday	5 min core strength	Adrian Williams	12/18/21
Jan 9	Sunday	10 min arms & light weights	Emma Lovewell	11/4/21
Jan 9	Sunday	5 min core strength	Andy Speer	10/18/21
Jan 10	Monday	10 min core strength	Rad Lopez	12/11/21
Jan 10	Monday	10 min full body stretch	Ben Alldis	11/8/21
Jan 11	Tuesday	10 min arms & light weights	Kendall Toole	10/27/21
Jan 12	Wednesday	10 min core strength	Olivia Amato	11/4/20
Jan 13	Thursday	5 min core strength	Robin Arzon	12/28/21
Jan 14	Friday	10 min arms & light weights	Ben Alldis	10/20/21
Jan 15	Saturday	5 min core strength	Emma Lovewell	11/18/21
Jan 16	Sunday	10 min post run stretch	Daniel McKenna	11/16/21
Jan 16	Sunday	10 min core strength	Rebecca Kennedy	9/20/21
Jan 17	Monday	20 min full body stretch	Hannah Corbin	6/3/21
Jan 18	Tuesday	5 min core strength	Jess Sims	7/21/21
Jan 19	Wednesday	10 min arms & light weights	Cody Rigsby	9/13/21
Jan 20	Thursday	5 min core strength	Rebecca Kennedy	10/14/21
Jan 21	Friday	10 min core strength	Chase Tucker	9/21/21
Jan 22	Saturday	10 min arms & light weights	Leanne Hainsby	8/26/21
Jan 23	Sunday	15 min core strength	Olivia Amato	3/10/21
Jan 24	Monday	20 min full body stretch	Rebecca Kennedy	4/13/21
Jan 25	Tuesday	5 min core strength	Ben Alldis	8/4/21
Jan 26	Wednesday	10 min arms & light weights	Hannah Corbin	8/13/21
Jan 27	Thursday	10 min core strength	Mattie Maggiacomo	9/12/21
Jan 28	Friday	10 min core strength	Jess Sims	7/7/21
Jan 29	Saturday	10 min arms & light weights	Ally Love	7/22/21
Jan 30	Sunday	10 min World Mental Health Day stretch	Erik Jager	10/9/21
Jan 30	Sunday	15 min core strength	Olivia Amato	10/28/20
Jan 31	Monday	20 min Beyonce full body stretch	Hannah Corbin	10/21/21

Let me know your favorite classes and instructors in the comments below or over on Instagram @haven_quinlan. I’ll be documenting this challenge in my stories every day. I’d love to connect there over this fun challenge! Best of luck!

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: