Article – Page 3 – Health by Haven

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.

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.
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.
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.
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).
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.
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:

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.
Don’t sweat the small stuff. Literally no one will remember it!
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.
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!
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.
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.
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!

April 3, 2021 Article, Fitness

My Favorite Home Workouts

What a weird year it’s been. COVID-19 has totally flipped the fitness industry upside down. Before the pandemic, the only time I ever completed “home workouts” was on vacation when I was away from my gym and unable to run outside. Now, I can’t imagine a week without a home workout! Even though gyms have started opening back up (thank goodness!), I’ve really enjoyed the flexibility of an at-home workout. I’ve rounded up some of my favorites from the past year for you, and I’ll definitely continue implementing these into my weekly routine even when life is “back to normal.”

Peloton

I know, I know, you’ve already heard of Peloton, but hear me out. You don’t have to buy one of their bikes or treads to reap the benefits of this company and it’s fantastic instructors. Their app and online platform has so many workouts from biking to running to pilates, yoga, barre, strength and more, all for less than $15/month. You can take classes live or on-demand and the various class lengths makes it easy to fit into your schedule. They even have stretching and meditation classes that I like to take on my rest days or when I’m feeling particularly stressed.

Pure Barre

My true love- Pure Barre. If you know me at all you know how much I love this form of movement. During the pandemic, Pure Barre Columbia pivoted from being a traditional in-person boutique fitness studio to live streaming classes to members in the safety of their homes. While Pure Barre is now open at limited capacity, they have continued to live stream classes (also on demand) for members. I have benefited from taking these virtual classes while traveling or if I don’t have time to leave the house to go to class.

City Sweat

City Sweat is an online (live and on demand) workout platform run by professional NYC dancer, Meghan McFerran. I actually found her workouts from one of my favorite health podcasts, Mostly Balanced. I love her workouts SO much. There’s a ton of dancing in each class (no dance experience required) and maybe it’s the former dancer in me, but I’m always grinning ear to ear throughout class. What I love most about her classes is that she focuses on movement being a celebration of what your body can do instead of a punishment to your body.

The Salt Drop

The Salt Drop is another exercise platform that I found by listening to Mostly Balanced (I seriously love this podcast if you can’t tell. You can read more about my favorite podcasts HERE!). Dino Malvone started this workout after teaching at Barre 3 in NYC. I’ve taken several Instagram live classes with him, but he also has a platform full of live and on demand classes!

Melissa Wood Health

I can’t remember where I first learned about Melissa Wood’s workouts, but I’m sure glad I did! Her style is pilates/yoga/strength fusion. Think low-impact and not much time required to get your muscles working HARD. She has a ton of IGTV workouts as well as a digital platform. I also love following her on Instagram. Her family is so cute!

I hope you enjoyed this at-home workout roundup. Even though the world is opening back up, I still love having these options to get my workout in at home or while traveling. Let me know what other at-home workouts you’re loving in the comments below or over on Instagram @havenspanyer!

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!

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

October 31, 2020 Article, Fitness

My Favorite Fall & Winter Barre, Yoga & Pilates Gear

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

1. Printed Leggings

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

2. Cozy Pullovers

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

3. Bala Weights

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

4. Rubber Ring

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

5. Teleties

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

6. Extra cushioned yoga mat

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

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

September 13, 2020 Article, Fitness, Lifestyle, Nutrition

5 Healthy Travel Tips

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.

Pick a handful of attainable goals.

Write. Down. Your. Goals.

Make a plan.

Share your intentions with your loved ones.

Know your “why”.

Put little motivational quotes everywhere!