article – Health by Haven

April 8, 2024 Article, Fitness, Running

2024 Knoxville Marathon Recap

2024 Covenant Health Knoxville Marathon

3 hrs 45 min 44 sec

3rd in my age group, 16th female

Today was notttt my day haha! No PR (although I did get a course PR), no BQ, lotta pain & positive self talk to try to get out of it (I promise I tried @deena8050!!!), but it was a beautiful day, I have the ability to move my body, and I got to share that sweet, sweet finish line with my favorite people. Oh and beer to celebrate (duh). All in all, I can’t complain.

Tired legs, happy heart 🤍

I shared the above sentiment 6 hours after crossing the finish line of the 2024 Knoxville Marathon. This race was not my goal race for 2024 (see my 2024 Houston Marathon Recap for more on that), nor was I originally intending to run the full marathon. The last two years I’ve registered for the Knoxville Half Marathon wayyy in advance to stop myself from running the full. Well, we see how well that tactic has worked (see my 2023 Knoxville Marathon Recap). Oops.

That being said, since last July I made qualifying for the Boston Marathon (BQing) my running goal. For a female in my age group, that means running below a 3 hour and 30 min marathon. I went hard for that goal in Houston this January. Like, really hard. And I narrowly missed that time. So even though Knoxville wasn’t my goal race, of course I had that time standard in the back of my mind.

So, I jumped straight into another marathon training block after Houston to prepare for Knoxville (would not recommend this tactic). In yesterday’s race, I went out hot. Clearly too hot, because I kind of went up in flames after about 10 miles. Here’s the mile-by-mile play by play if you’re interested:

Getting to the start: I LOVE that I can walk from my apartment to the start line of this race. It’s part of what convinces me to run the full each year. This one’s about as low stress as they come for me. That being said, I probablyyyy should have left 5 min earlier to get to the start yesterday. I was assigned the A corral and the Clinch Ave. bridge was so packed out by the time I got to the start line I couldn’t make my way to the front. I started with the B wave which was fine, it just meant I did a lot of unnecessary weaving through the crowd for the first few miles.
Mile 1: My watch beeped at 7:53 pace. Exactly the pace I wanted to hit down to the second. I saw it as a sign that it was my day.
Mile 1.5: I dropped 2 of my gels. Maybe not my day.
Miles 4-8: Always my favorite section of the course. It’s through Sequoia Hills, arguably the hilliest and most challenging part of the course, but man does that neighborhood show out! I’m talking crowds out cheering, people tailgating the race in their front yards, tons of music, and even a house that cooks bacon right on the road for the runners if they want to risk some potentially questionable stomach-related results from the free snack. I saw several Pure Barre friends in the neighborhood which gave me a great boost! I was still on pace and feeling relatively good.
Mile 8: Noelton Hill. Always a doozy, but I pushed through.
Miles 8 – 11ish: On the greenway. It was nice and peaceful, but this is where I started to feel the results of an aggressive pace through the hills. I tried to just keep putting one foot in front of the other (quickly!).
Mile 11ish: Getting off the greenway and through UT’s campus and college houses started feeling really tough. I forgot how many sneaky uphills are in this section.
Mile 12.5 or so: The half marathoners split off the course towards the finish line. I started to question why I voluntarily decided not to go with them…
Mile 13.1: I was a bit disappointed to see I hit the halfway mark at 1 hr 48 min. That’s when I knew there was no way I was negative splitting 6 minutes in the second half to hit my goal time. I had to accept it and decided to just try to enjoy running in the beautiful weather for the second half without going too deep into the pain cave.
Mile 14: I saw Billy, Jake and my dad for the first time since the start. It was a great boost! Swapped my headband for my hat.
Miles 14 – 18: Some of the more challenging miles of the race. The runners and the crowds on the sidelines reallyyyy thin out and I was wishing I had my headphones for a little extra music motivation. This part of the course is mostly in the direct sun, and I was starting to regret my long sleeve shirt.
Mile 17ish: A lone sideline supporter in a camp chair and his dog were howling back and forth on the side of the road. It truly gave me the giggles and a welcomed boost in a remote area of the race.
Mile 19: I saw my fam again and passed off my gloves. I remember telling them “I hurt so bad”, which, of course, was a bad decision because vocalizing that feeling made the pain more real. I felt a catch in my throat and really had to work to take some deep breaths and shift my focus, so I could keep breathing and keep running.
Mile 20-21: This stretch crosses the James White Parkway bridge. Perhaps the most challenging mile of the course, in my opinion. I was dreading this section from last year, but luckily I fell in line with another runner on the course. We didn’t speak, but we ran the length of the bridge side by side and his matching stride really helped get me across. Thank you, kind stranger! I hope the rest of his race went well.
Miles 21 – 24.5: A sluggish blur through Island Homes. The pain was different than Houston. There, I was digging deep, but it was my decision and I still felt strong. Knox just felt like I couldn’t will my legs to go any faster, which was super frustrating.
Mile 24.5: FINALLY made it to the Gay St. bridge and I was so happy to be feeling the pain going up the hill to get there. I knew when I crossed the bridge and made it back into downtown that I would be entering the last mile of the race.
Mile 25: Gay St. has never felt so long. It’s amazing how the slightest uphill at this point felt nearly impossible. I kept telling myself “the only way out is through.”
Finish: After what felt like maybe the hardest marathon of my life, I finally made it to the finish and to my family. Certainly the best part of the day.

I’m honestly not upset about how the race went yesterday. In Houston I was crushed, in Knoxville I tried to keep a positive mindset despite how I was feeling. I know the course isn’t BQ or PR friendly (helloooo elevation profile) and I knew it wasn’t my goal race for the year. I was honestly just so thrilled to see my family along the course and SO happy when I FINALLY crossed that finish line and I got to spend the rest of the day celebrating with my family over pizza and beer.

Next time you’re preparing for a race I highly recommend Deena Kastor’s book, Let Your Mind Run. I re-read it before every marathon and I truly believe her reminders of the power of positive thinking got me across the finish line yesterday. Remember, we’re allowed to have big goals and dreams and be sad if we fall short. It will make achieving them all the sweeter when it happens.

Here’s to many more miles, though I’m excited to focus on some shorter distances in the near future 🙂

xoxo – Haven

February 4, 2024 Article, Fitness, Running

2024 Houston Marathon Recap

3:31:45

I’m holding a lotta feelings about this one.

First, wow am I grateful for my cheer squad with me (looking at you, Billy) and afar.

It felt great, until it didn’t (mile 13).

I was on pace, until I wasn’t (mile 23).

I kept going when it hurt, and I’m proud of that. I took a bet on myself, and I’m really proud of that. I hit a 20+ minute PR. That’s pretty cool. I’ve taken 58 minutes off my first marathon time and that feels big.

I was also 1 min 46 sec off a Boston qualifying time. Just shy of my goal. And I’m not going to lie, that one’s really tough.

This one stings. And I’ll be okay.

I’m happy and proud and feel strong & I’m really freaking disappointed.

I guess that’s the beautiful thing about human emotion. The ability to feel all those things simultaneously.

And so the chase for the BQ continues. And you best believe I’ll have fun on the way.

I shared this post on Instagram a few hours after I completed the 2024 Chevron Houston Marathon. I was raw with emotion. The pride of completing a challenging athletic feat. The thrill of achieving a 21+ minute personal best. The devastation of narrowly missing a goal I had devoted the last six months to achieving.

Now I’m sitting here 2.5 weeks later at a bit of a loss for words. I’ve been meaning to sit down and write this recap post, because I want to share the experience and all that came with it with you and because I know I’ll want to look back on this day. But for some reason I keep putting it off.

Some days, the post I shared on January 14 feels so overactive, almost silly. Other days, I find I’m still really disappointed and I rack my brain for what I could have done differently for that 1 minute and 46 seconds.

The minute and 46 seconds that made the difference in elation crossing the finish line versus the crestfallen tears that immediately started streaming.

And then I think about it some more, and I know I gave absolutely everything I had. I left it all on the course. I gave my heart to that race. There wasn’t another ounce of effort to give, another second that could have been shaved.

Yeah, I’m still really sad about it. And. I’m really dang proud of myself. I decided to take a risk and give it my all versus playing it safe. I decided to take a bet on myself. I knew I would be disappointed in myself if I didn’t go for it – If I didn’t believe. And I wouldn’t change a thing.

So, if you’re interested, here’s a bit of a play-by-play of my 2024 Chevron Houston Marathon:

Start line
- Billy and I walked to the start from our hotel. I was nervous so we left with lots of extra time.
- It was chilly out, so we sat in a hotel lobby near the start and I forced some graham crackers down. Pre-race fuel is super important but never goes down easy with the nerves. IYKYK.
- With about 5 min until corral A closed, I parted ways with Billy and entered.
- I definitely felt a bit intimidated being in the first starting corral and seeing so many “fast looking” runners around.
- When the announcements began I tossed my jacket and hoped I didn’t regret losing it before the race began- I was wearing shorts and it was about 38 degrees at the start.
- I couldn’t find the 3:30 pacers, so I positioned myself a bit back from the 3:25 pacers.
- I’d never seen such a large field or such an organized start.
- The gun went off and it was go time.
Miles 1 – 13
- I felt amazing through the entire first half of the race, and couldn’t wipe the stupid smile off my face.
- Since I couldn’t find the 3:30 pace group and I felt so good, I ended up tucking in with the 3:25 pace group.
- This was the first race I’ve run that I didn’t have to think about strategy, pace or math. Also the first marathon I didn’t wear headphones. The two pacers were awesome, giving fueling cues and keeping us running the tangents.
- It felt so easy, just clicking away the miles…
Mile 13
- …Until it didn’t.
- We hit the first, slight uphill of the course going over a bridge and I started to lose the pace group.
- I began worrying – I was only at the halfway mark. I couldn’t start feeling bad this early. How could I be losing the group I had so effortlessly been running with?
- But then I reminded myself it was never my plan to run that fast.
- Kept telling myself the same phrase I had written on my arm in sharpie that morning, “7:53 believe” (the pace I needed to keep to safely come in under 3:30).
Mile 15ish
- I was still struggling a bit and my pace per mile slowed slightly, but my average pace was still on track. I was trying to calm myself down and not sit in a pity party.
- I saw another runner who was formerly in the 3:25 pace group with me walking a bit ahead.
- When I passed him, I told him to come with me.
- We ran together for about a mile or so, and helping him really distracted me from how I was feeling.
- Unfortunately, after that mile he stopped and told me to keep going. I really hope he was able to finish the race injury free.
Mile 18ish
- I felt like I had officially lost the sub 3:30 dream. I was feeling more and more gassed. I was feeling sorry for myself which wasn’t helping me stay in the right headspace. I wanted to be done.
Mile 20
- Then all of a sudden in the park around mile 20, the 3:30 pacers came up from behind me.
- I immediately felt a surge of energy and hope. Maybe I could still reach my goal!
- I asked the pacers if they were running even splits (they were) and if they planned to come in a bit under 3:30 (again yes, they were about 1 min 20 sec ahead of pace).
- I told them my goal of BQing (sub 3:30 for females of my age) and that I was going to do my best to stay with them. They assured me if I did they would get me there.
- But I couldn’t do it. Physically, I was so gassed. Mentally I started questioning if they began in my corral or the one behind me (which would be the difference in BQing, even if I stuck with them).
- Less than a mile went by and I watched them run away. It was crushing.
Mile 22ish +
- The last few miles of the race are a blur. I feel like I blacked out. I remember snippets, but mostly that everything hurt so badly and I just wanted it to be over.
- My stomach was in knots, and I couldn’t get my last gel down. I keep thinking about if I had, would I have been able to pull out one final surge for the sub 3:30 finish. It doesn’t matter, I couldn’t take the fuel.
- I was in such a bad mental space and kept trying desperately to pull myself out of it.
Mile 26 exactly
- Nearing the finish line chute I heard Billy cheering “FINISH IT.”
- It gave me so much energy and I felt so lucky to have his support. I gave a fist pump to the air and surged towards the finish.
Crossing the line
- Immediate tears. I’m always emotional at a race finish, amazed at what my body just accomplished. Even when I’ve felt my eyes prickle with the beginning of happy tears, I’ve never been able to get anything out. I just assumed I was always too dehydrated at that point.
- Clearly I was wrong, because the disappointed, tired, delirious tears came fast and furious at the end of the Houston Marathon.
- While people celebrated in what was the slowest exit/longest finish line chute of my life, I just cried through it openly- tired, cold, sore and in pain.
- All I wanted was something warm and to get to Billy ASAP.
The finish line party on the lawn
- I finally made it to Billy and cried immediately upon hugging him.
- I didn’t have to say anything. He already knew. I wanted it so badly and I fell short. I was so proud, so amazed with what my body accomplished, yet so disappointed.
- But when I was finally able to release those emotions with him, we shared laughs and happy and proud moments. Emotions are weird.
- And then I left the sad feelings behind and had so much fun at the post race party. We celebrated with beer and mimosas, talked with lovely people, took photos, and ate food. I got to ring the PR bell.
After the party is the afterparty
- The walk back to the hotel (about 1 mile) was TORTURE for the hip flexors, but we made it.
- And then we packed our bags and continued the celebration at a local brewery, a post-race tradition.
- After two flights and many delays getting home due to the wind and winter storm moving in, we landed back in Knoxville in a winter wonderland at 2:30 a.m. Tired was an understatement.

I’m still going to be sad about this one for a while. But the disappointment is dwindling and being replaced with pride more and more each day. I took a huge bet on myself.

I chose going for my goal over fear of failure.
I chose the possibility of going up in flames for the fiery feeling of achievement.
I chose a challenge over my comfort zone.
I chose the unknown over the path I’ve traveled before.

It hurt. And I don’t regret a thing. I know I left every ounce of myself on that course.

This is my love letter to shooting for the moon and landing among the stars. This is my encouragement to YOU to go for it. Whatever excuses you’ve been telling yourself, it’s all in your head. If you never try, then you’ll never know…

Believe.

Maybe you’ll achieve beyond your wildest dreams. And maybe you’ll find the courage to pick yourself up, dust yourself off and keep going.

All my love, -HQ

January 1, 2024 Article, Lifestyle

2023 Recap

My 2023 recap! I mostly write these selfishly each year – it’s so fun to look back on the year and have it documented in time. If you’re interested in what I was up to, keep reading. Let me know in the comments your favorite parts of 2023 and what you’re looking forward to in 2024! Happy New Year!

JANUARY

2023 kicked off with a lotta running and a lotta cooking and recipe development, just how I like it!
I set a PR of 1:50:30 in the half marathon at the Strawberry Plains Half Marathon. Super proud of this effort considering how hilly the course is.

FEBRUARY

I traveled to Reno, NV for a work conference. I have to say – it’s a city I never need to visit again, though the mountains are stunning.
Took a quick work trip to Columbia, taught a lot of Pure Barre & cooked a lot of yummy, green foods.

MARCH

Hosted the third annual Spurs Up Sprint 5K with my job at the USC Alumni Association – my favorite event of the year. I love seeing the Gamecock community of all ages and abilities come together to better themselves and raise scholarship money.
A lottttaaa running building up to my next marathon.

APRIL

I raced the Covenant Health Knoxville Marathon for the first time (in person) and set a PR of 3:52:23. It was awesome getting to walk to the start line (yay less race day logistics to pair with my race day nerves!) and spent the afternoon celebrating over beers with my dad, my brother Jake, and Billy.
My youngest brother, Milo, graduated college!! Smartie pants grad from Eastern Michigan University – it was a quick trip and the fam is so proud of him.

MAY

After a quick work trip, I flew to Cincinnati to run the Flying Pig Half Marathon with my dad. It was a total monsoon, which made it all the more fun. I will definitely be back at some point and hope to race the full course one year too!
Traveled to Savannah, GA to watch some of our best friends get married. It was the sweetest weekend and bonus fun with time on Tybee Island!

JUNE

Spent a week in Columbia for work events and new employee onboarding. While work travel can be tiring, I love that I get to spend time with my Columbia friends & workout with the amazing ladies of Pure Barre Columbia.
Billy and I celebrated our second anniversary back in the city he proposed – Asheville, NC! Lots of good beer and good food with the best company.

JULY

Spent my 28th birthday in Boulder, CO at a work conference. Luckily I was able to start the day with a birthday run (my fave!), a local coffee shop, and a beautiful hike before sessions began.
My former college roommate, Kara, and I got to throw one of our other roommates, Taylor, a baby shower! It was such a sweet morning – hard to believe we were preparing to welcome the first little one to our Buc Ridge crew!
After 8+ years together, Billy and I finally took a trip to his hometown of Manasquan, NJ. It was so wonderful seeing where he grew up and spending time enjoying the cuisines of his childhood on the beach he used to play on. We also got to spend a few days in NYC, which is always such an amazing time!
After our trip up north, Billy and I spent a quick weekend in Nashville, TN. We went on a (very hot) group run hosted by some of my fave running podcast hosts (shout out to Fuel for the Sole!) and had brunch with college friends!
Then we ended July by picking up our sweet little puppy, Waffles! Our very own golden retriever pup – something I’ve dreamed of my entire life! July was a big month!

AUGUST

Billy and I took a quick trip back to NYC and got to explore Brooklyn. I’ll never turn down a chance to travel to the best city in America!
August also meant the start of Billy’s 2L year of law school and lots of brewery trips with the pup.

SEPTEMBER

Billy and I traveled to Johnson City to cheer on the Bucs at a football game – something we love to do at least once a season! We enjoyed a lively tailgate and spent a few hours enjoying the suite (thanks, Timothy!) while we waited on rain delay after rain delay. Maybe next time we’ll actually get to watch some football, but it was a fun time with friends regardless.
We traveled back to JC and I set another PR in the half marathon, coming in at 1:46:13 at the Bluegrass Half Marathon in Johnson City, TN. This race is so special to me, as it was my intro into distance racing. Billy and Waffles were there to cheer me on, which definitely kept me going! Now my goal is to break 1hr 45 min at this distance.
I also hit my 100 classes taken (& 265 classes taught) at Pure Barre Knoxville/Pure Barre Farragut. I’m so lucky that I’ve found community in this fierce group of women!

OCTOBER

Kicked off October with work coming to me in Knox this time – hosted Gamecocks on the Road events for the South Carolina @ Tennessee football game.
The next day, I hopped on a plane to Barcelona, Spain! It was the most incredible week exploring Spain. I visited Barcelona, Alicante, Almería, Melilla, Málaga and was wined and dined on a stunning cruise ship in the Mediterranean Sea. Truly a pinch me trip that I will never forget.
I got one day at home before I drove to Columbia for my busiest work week of the year, homecoming. I got to spend the first night in town with friends at the Jonas Brothers concert (I first saw them in concert opening for the Hannah Montana/Meet Miley Cyrus tour in 2007!!!) before the events began. Tired is an understatement, but it was all so worth it.
I ended October with one more work trip. This time Billy joined and this time it was to College Station, TX for the South Carolina @ Texas A&M football game.

NOVEMBER

Took a quick trip to Asheville, NC the first weekend of November to surprise one of my childhood besties, Savannah, for a celebration lunch after her engagement! EEEPPPPP! Then my mom and I toured the Biltmore house decked out in Christmas decorations!
The next weekend Billy and I ran the Cades Cove Loop Lope 10-Miler, his longest race to date! I am so stinking proud of him. My dad and Jake were there with Waffles to cheer us to the finish line!
Then after a work trip I got COVID – just in time for Thanksgiving. So it was just me and Waffles for Thanksgiving – no Turkey Trot or family travels. I felt truly terrible, but I’m so lucky that it wasn’t worse and that I was able to recover in about a week.
November ended with Health by Haven finallyyyyy getting its own Instagram page. It only took me 3.5 years! But if you’re wanting more recipes and fitness inspo, be sure to follow it @healthbyhaven!

DECEMBER

Spent the first weekend of December on a combo work & pleasure trip to Columbia, where I helped throw a 30th birthday party for my Cola BFF, Hannah! We danced the night away while celebrating one of the most kind, thoughtful, and selfless people I know. It was an absolute blast.
Then when Billy’s finals were over, we visited my favorite – NYC – for a third time this year. Nothing compares to the City at Christmas. We enjoyed a Rangers game, the NYC Ballet’s Nutcracker, running and ice skating in Central Park, drinks with my cousin, and LOTS of incredible food!
I took one last quick work trip to Columbia before calling it a wrap on the 2023 work year.
We had wonderful Christmas celebrations with my family, Billy’s family, and then my extended family in Kentucky. What more could we ask for!

I hope you had a wonderful 2023! Wishing you the happiest, healthiest 2024!

November 19, 2023 Article, Lifestyle

2023 Holiday Gift Guide

It’s the most wonderful time of the year! If you’re looking for the perfect gifts for the health and fitness enthusiasts in your life, I’ve rounded up some of my faves in a few categories to help you out!

These gifts were all hand-selected by me, because I truly love them. Not sponsored, but heeeyyyy if ya know someone at these companies, let me know 🙂

For the runner…

Race registration: Nothing like a gift of an experience! It’s something you can look forward to when the post-Christmas blues are setting in. Bonus points if it’s a race you can run or walk together!
Running socks: Quality running socks are very underrated, in my opinion. They can make or break an average run or a race. My favorites for summer are the Brooks Ghost Lite Quarter and I’ve been running in the Adidas Superlite Ultraboost Quarter a lot in the winter. I’ve heard great things about Bandit’s socks, so if you can swing the higher price, they may be worth a try!
Running on Veggies cookbook: This is one of my favorite healthy cookbooks. I love that the recipes were formulated by a runner, for runners, and the recipes are simple, yet delicious.
Runner’s World subscription: If your loved one likes to stay up-to-date on the latest running news, the paywall on the Runner’s World website is super annoying. A subscription is a small monthly fee, but a gift that can be enjoyed year-round!
Theragun: If you’re looking for a higher-ticket item that you’ll get your money’s worth, look no further. Billy gifted me a theragun and it is life changing for preventing sore muscles and helping speed up recovery time. I have the mini and find that it still has plenty of power while being compact enough to travel with.
Patagonia vest: If you live somewhere cold and your loved one is heading out the door in below-freezing temps, this vest is a no-brainer. It’s SO warm, and the quality has held up for me after being washed and worn hundreds of times. I also love the sleek design and often wear it as streetwear too!
Stocking stuffers:
- Graham crackers: Awesome pre-run fuel!
- Gels: My favorite are GU Campfire Smoores
- Goodr sunglasses: I have the these – super light weight, stylish, won’t bounce while you run!

For the barre/yoga/pilates enthusiast…

- Class membership: The perfect gift for someone who has it all. Rather than getting them another item they don’t need, you can gift them a studio membership! I’m partial to Pure Barre, of course, but see what studios your city offers and what type of fitness class they’re most interested in.
- Alo Muse Hoodie: One of my absolute favorite hoodies! It’s SUPER cozy and easy to throw on for the trip to and from the studio in the winter months. They also make matching pants, which I’ve had my eye on! You can get 15% off your first purchase at Alo to help a bit with their higher prices.
- Yoga mat: If your loved one is super into yoga or at home workouts, a quality yoga mat is a must-have!
- House plant: For their at-home studio! Plants provide fresher, cleaner air and give a cute, calming aesthetic to a space. Bonus points for a cute pot.
- Heating pad: Perfect for a cold winter’s day or after a tough upper body workout, this weighted wrap around heating pad helps relieve tension in my neck and shoulders. I would highly recommend!
- Foam roller: For extra stretching to relieve sore muscles after a yoga, barre, or pilates class, a foam roller is a perfect addition to the at-home recovery tools.
- Stocking stuffers:
  - Sticky socks: Lots of studios require these and you can usually find super cute styles!
  - Teleties hairbands: Cute styles that won’t snag your hair or leave creases.
  - Bomb bars: Great on-the-go healthy snack. My favorite flavor is Java Chip.

For the wellness guru…

- Cocokind Sea Kale Clay Mask: The only face mask I’ve ever used that I feel like actually makes a noticeable difference. I use this 2-3 mornings a week. I love how my skin looks and feels after and I love that it’s a clean and sustainably focused company.
- Spa gift card: This is my go-to ask for Christmas and my birthday. Nothing beats a good massage, but I rarely splurge on one myself if I don’t have a gift card. Also great if your loved one wants a facial or mani/pedi! Can’t go wrong with this experience gift.
- Matchaful matcha: Getting quality, delish matcha in any city besides NYC is basically a failed mission (dramatic, I’m sure there are good spots, but GOSH they’re hard to find)! Even if you do find good matcha out, it’s so expensive. If your loved one is a matcha drinker, I highly recommend gifting Matchaful matcha to make at home. I have a matcha latte most mornings and can feel good about the quality sourcing.
- One Line a Day Journal: A friend told me about this journal and it’s on my personal Christmas list this year. There’s a line a day for five years, so you can look back where you were 1, 2, etc. years prior and see how far you’ve come!
- Essential oil diffuser: If you’re looking for a cleaner candle alternative that will still make your home feel (and smell) cozy, this is the gift!
- Cozy blanket: Can’t go wrong with this one! You can find affordable options at your local TJ Maxx, Homegoods or Target, or opt for a more luxurious option at places like West Elm or a local design shop.
- Stocking stuffers:
  - Cocokind Turmeric Tonic: The only spot- treatment that’s ever worked for me. It’s like magic!
  - Hu chocolate: Indulge, but feel good about it. All of Hu’s chocolate is vegan, non-GMO, fair trade certified, the list goes on. It’s all delish, but my favorite is the Hazelnut Butter!
  - Tea steeper + loose leaf tea: I love a hot cup of tea before bed, but disposable tea bags can leach forever plastics into the hot water. Opt for a reusable steel steeper and loose leaf tea from a local shop!
  - Glass straws: Again, better than plastic for your health and the environment. Plus, they look super chic for your iced coffee, matcha latte or smoothie!

I hope the gift guides above are helpful for the wellness gurus in your life! Maybe you’ve even been inspired to try some out for yourself! Let me know if you gift something on this list and please let me know what I’m missing! I’m always hoping to learn more about the latest wellness gifts and gadgets. Merry Christmas & Happy Holidays!

August 19, 2023 Article, Fitness, Running

Summer 2023 Running Favorites

If a poor craftsman blames his tools does a slow runner blame their gear? We all know having the latest and greatest gear won’t make us faster runners, but…like… how can we be so sure???

It’s been a while since my last article on my favorite running gear and attire, so with the start of my 2024 Houston Marathon training I figured it was the perfect time for me to update you on what I’ve been loving on the run!

1. Fast & Free Running Shorts
Okay I used to be a diehard biker shorts on the run gal, but these shorts have totally converted me. I love that they have a side split that allows for a long stride without the leg riding up. Nobody likes chafing. Lululemon for the win.

2. Running Bras
Another point for Lululemon! I’ve been running in their sports bras exclusively. I’ve especially been loving the Energy Long Line Bra. Bonus points for hot pink.

3. Running Shoes
This is a category I haven’t fully made a decision on. I’ve been running in the Mizuno Wave Rider for years and years. I still love them, but I’ve been testing out some other shoes I’m also enjoying. I’ve been liking the extras support of the Mizuno Wave Sky, and I also had a ton of fun demoing the Asics Gel Nimbus recently (talk about cushion!). I’ll probably keep playing around with shoe options before settling on what I’ll be racing in at Houston.

4. SPIbelt
While I really wish I could carry no fuel and magically survive distance training, my belt upgrade to a SPIbelt has been a positive change. It holds my phone, keys and gels and sits relatively comfortably around my waist.

5. Hair Bands
If you have long hair and you’re a runner, you can commiserate with how horribly tangled your hair gets on the run. I used to braid my hair before my runs, but the layers would stick out every which way by the end of my run and still be pretty hard to brush out. I’ve now swapped out my braid for small, clear hair bands and use four to cinch my hair down my pony tail. Goodbye, hair sticking to my sweat. Goodbye, hair that’s too tangled to brush post-run.

6. Running Hats
I’m becoming a hat person and I’m not mad about it. They’re amazing for keeping the rain out of your eyes when you can’t afford to skip a training run and they’re also perfect for keeping the sun off your face and out of your eyes on a long summer run. Yay skin care! Make sure you invest in a hat made for running, rather than a standard baseball hat. Trust me, the lightweight wicking material will keep you SO much cooler. I’ve been loving running hats from Brooks and Adidas.

7. Strava
I finally caved a few months ago and created a Strava account. Previously, I always tracked my runs solely on my apple watch/apple health data, but I have to say, using Strava makes me feel like a real runner. Allll the professionals (cool kids) are doing it. Currently I’m on a free trial of the pro plan and I’m really liking the advanced metrics it’s providing. TBD on if I’ll cough up the monthly fee to continue the pro plan or go back to the free version when my trial is up.

Okay enough rambling. I hope you find my updated running favorites helpful! Do you use any of these too? Any good gear I missed? Let me know in the comments below or on Instagram @haven_quinlan.

August 6, 2023 Article, Lifestyle, Uncategorized

Guide to Summertime in NYC

If you know me at all, you know the only city that rivals Paris in my mind is NYC. I love everything about it – the energy, the excitement, the new possibilities, the hustle, the wellness scene, and, of course, the incredible food and drinks!

When Billy and I visited NYC in February 2022, I wrote a Mini Guide to NYC. (You can read it HERE!) Lots of great recs in that article, but I figured I would update it for the summer season! I hope you can put these recommendations to use next time you’re traveling to the City!

Transportation

Billy and I ventured on the subway for the first time this trip. So, so easy. So, so affordable. It’s quicker than Uber/Taxis in most instances, and it’s less sweaty than walking in the summer sun. I would highly recommend using the CityMapper app to help know which line to use. My friend, Georgie, recommended it when I visited her in London last year, and it’s so handy.

Food

The Butcher’s Daughter – Super cute & delish vegan restaurant that will still appease meat-eaters. We loved the Maple Cacao Latte. Would be a great option for brunch or lunch.
Tavern on the Green – A well-known restaurant in Central Park, for sure, but I’m here to tell you it’s worth the hype! Definitely sit outside. The atmosphere is half of it.
Maman – I mean I can’t visit NYC with out a stop (or two…) at Maman. They have amazing coffees and an afternoon “street cookie,” as we call them, always hits the spot. They have vegan options for all you DF friends.

Drinks at the MET Rooftop

If you know the Quinlans, you know we love a good rooftop cocktail. We somehow always seem to find a rooftop bar when visiting a new city. Well, Billy really came through with his research for this trip! We enjoyed cocktails on the MET rooftop one afternoon and the views were well worth the pricey cocktail! A few tips:

Unfortunately you do have to purchase a ticket to the MET to visit the rooftop, so I would recommend going early to enjoy the artwork before the rooftop opens. Check the website for hours, as they change.
Get in line to the elevator up about 30 min early – it gets long!

Activities

Broadway! – This one is obvious, but we saw the Lion King on our last trip and the staging and costumes were incredible.
The Tin Building in the Seaport District – This was another Billy research win. It’s like a really nice food hall/market combo. I would recommend going to grab a quick meal or drink and taking it outside to enjoy the view of the Brooklyn Bridge.
Little Island – This is a super cute park in the Hudson River. I would recommend going early to avoid the sun and the people.
Great Jones Distillery Tour – If you’re looking to enjoy a beverage away from the heat and learn some NYC prohibition history, this is your place. The old fashioned was spectacular and the tour and tasting were really fun!
Runs in Central Park , Duh! – I mean, need I say more?

Let me know if you use any of these recommendations next time you’re visiting the greatest city on earth! And, please! If I’m missing a spot (or more!) that you recommend, comment below or send me a message on Instagram @haven_quinlan.

May 28, 2023 Article, Lifestyle

My Travel Non-Negotiables

Ever get back from a trip feeling more sluggish and tired than when you left? Or have you felt like your stomach and sleep are both totally out of whack during and after a trip? I know I have! And I’m here to tell you that it doesn’t have to be that way!!

After lots of work and personal travel, I decided I am done letting a trip completely throw off my routine and how I feel in my body! Below are my travel non-negotiables to avoid all the out-of-routine, “bleh” feelings. Try them out next time you’re on a trip. I promise you you’ll feel 1000% better!

1. Move your body in the morning

This is a daily non-negotiable for me, and that doesn’t change during travel! If anything, I find movement even more important while traveling to help keep my body in a routine that feels good. I often feel sluggish and inflamed from long travel days, so movement helps combat those side effects!

2. Pack healthy snacks

If you know me, you know I don’t go anywhere without snacks! You can’t always guarantee fresh, nourishing options will be available in the airport or on the road, so pack your own delish snacks that will fuel you best and keep your stomach happy.

3. Bring a large water bottle

& refill, refill, refill! Hydration is KEY in feeling good while traveling. Nothing worse than dehydration on a work trip or fun vacation! Plus – bringing your own water bottle will save you money (why is airport water basically equivalent to the price of gold?!) and reduces single-use plastic!

4. Opt for tea over coffee

If you’re an anxious traveler, or if you have a sensitive stomach, coffee on a travel day is not your friend. Trust me, I know that hot coffee before an early morning flight or an afternoon iced coffee pick me up sounds like a good idea when your sleep is off schedule from traveling, but think about how it will make you feel throughout your day. I love coffee, don’t get me wrong, but I find more calm and consistent energy from a matcha latte or herbal tea while traveling.

5. Dress in layers

This one is particularly helpful when traveling via public transit. I am often cold and like to feel cozy on a flight, but nothing irritates me more than being too hot in what can sometimes be a stressful environment. By dressing in layers, I feel prepared for whatever climate the pilot chooses – arctic tundra or sauna.

6. Wear compression socks

Okay I know this seriously sounds like I’m 1000 years old, but your feet and ankles swell on long travel days – particularly when you climb elevation in a plane or are seated for hours on end in the car or on a train. By wearing compression socks, you keep the blood circulating and keep inflammation down. You don’t have to wear knee high socks – even just ankle compression socks can make a difference! I like the Comrad brand!

7. Skincare routine applies when traveling

I’m embarrassed to say it took me wayyy too many years to take skin care seriously. I have a fairly minimal routine, but I at least have a routine! Baby steps, right? I find my skin is more prone to irritation and dryness when flying, so I always have a mini-hand lotion in my bag. I also take my face wash, makeup remover & face oils while traveling. I loveee Cocokind’s brand and products. I use the following products weekly!

Travel shouldn’t feel rigid when you’re trying to enjoy vacation or a work trip, but your lifestyle shouldn’t be flipped upside down by it either! What are some of your travel non-negotiables? I’d love to know! Leave a comment below or message me on Instagram @haven_quinlan!

April 7, 2023 Article, Fitness, Running

My Top Running Recovery Tips

Let’s talk about recovery! I just completed my third full marathon and boy oh boy was I sore and tired after! Putting in the training is so important to get to the start line (and finish line!) healthy and injury-free, but many people often neglect the importance of recovery in a training cycle.

Below I’ve outlined my top six tips for running recovery. I hope these help you the next time you’re training for a race!

1. Stretch, stretch, stretch!

Stretching both before and after my runs was key in keeping my legs feeling good and avoiding injury. I love using Peloton’s 5 or 10 minute pre and post run stretch videos so I don’t even have to think about what exercises to do. Just press play and follow along!

Dynamic stretches, or more fluid stretches with movement incorporated, are key before a workout when your muscles aren’t warmed up yet. They help increase blood flow to the muscles needed in your workout.

Static stretches, or stretches held for at least 30 seconds, are important after any workout, including running. Static stretches help release the tension in your muscles built up during the workout. Breathing into the stretch relaxes the muscles. This is key in decreasing soreness and preventing injury from your muscles tightening up after a workout.

2. Trust the rest days in your training plan.

I know, sometimes rest days can feel like torture. You can feel like you’re losing progress and momentum built from days of training. They are particularly challenging to take when you feel energized. “I’m not tired, I don’t need a rest day” is a narrative I often tell myself.

But rest days are a crucial part of training. During rest days, your muscles are able to repair themselves and this is how you build strength. This is how you’re able to run further and faster, to lift heavier weights, etc. Rest days should be taken as seriously as any workout. Now read that again.

Rest days, however, should not always mean “couch potato days.” There are many types of active recovery you can incorporate into your rest days to make them more effective. See Tip #3 for more on active recovery.

3. Incorporate active recovery.

On rest days, I highly recommend incorporating some active recovery. This can include stretching, yoga, walking, and foam rolling. Active recovery will help keep your muscles warm so they’re ready to go during your next workout. It can also decrease soreness and avoid stiffness.

In addition to incorporating active recovery on rest days, I also recommend active recovery throughout every day, even days with workouts. If you have a super challenging workout in the morning and then sit at a desk the rest of the day, your hip flexors, legs, glutes, and back are all likely to tighten up. Taking a few short walks or stretch breaks throughout the day will make your recovery much better and keep you prepared for your next workout.

4. Incorporate passive recovery.

Just as active recovery is important, so is passive recovery. For me, this means elevating my legs after a run and icing my knees, hips, and/or ankles when necessary. I enjoy reading or taking a nap while elevating my legs. Get the most out of that recovery!

5. Recovery tools to try.

There are several tools I use each week during a training block that I recommend in helping aid recovery. I’ve outlined them below:

Theragun – Okay this tool is an investment, but well worth the money! I use my theragun almost every day on my claves, quads and hamstrings. It helps work out areas of soreness and keeps my muscles loose and prepped for my next run. I have the mini version, which is great for travel and a little more cost effective.
Plantar fasciitis foot scraper – I’ve been struggling with a bit of plantar fasciitis in my right arch, so I found this scraper tool on Amazon. I use this almost every day, sometimes more than once a day depending on how I feel, and it’s a tremendous relief for my foot.
Compression socks – Another amazing tool for arch support/foot pain relief. I put on compression socks after every long run. For the shorter ones I typically wear these ankle socks, and after long runs I wear these knee-high socks. Talk about high fashion! I like the brand Comrad, but find what works for you!
Shoes with arch support – This is a super simple yet underrated tip. Rather than walking around barefoot at home, try wearing shoes with arch support. This will make a huge difference if you have any type of fatigue or tenderness in your feet or ankles. Being fitted for shoes with the proper arch support for your foot shape is key in both running shoes and recovery shoes!

6. Nutrition is key!

I feel like I’m beating a dead horse with this one, but nutrition is so vital to your training and recovery. Hydrate, replenish electrolytes, and consume protein after runs and workouts. Refueling and rehydrating properly after a workout is essential for getting your body back to 100% as quickly and efficiently as possible.

I hope you found these 6 recovery tips helpful! What do you do to recover after a workout or a run? I would love to know! Leave me a comment below or send me a message on Instagram @haven_quinlan.

April 4, 2023 Article, Fitness, Running

2023 Knoxville Marathon Recap

Wow, wow, wow where to even start. Yesterday was my fastest marathon to date. 3 hours, 52 minutes, 21 seconds. 2nd in my age group. 29th female. 135th overall. It feels surreal writing that – like it’s someone else’s stats, not mine.

Previously, my marathon PR was 4 hours, 15 minutes, 9 seconds, achieved at the 2022 Kentucky Derby Marathon. I was simultaneously proud of a PR that day while being so mad about those 10 seconds that kept me from a “sub-4:15.”

As my training cycle for Knoxville progressed, my long runs indicated that 4:15 wasn’t my best, but I had no idea what was in store. Going into the race I was thinking that I would love to sub-4:10, but that I would be happy just getting to the finish feeling good (or as good as you can after 26.2 miles on your feet!), and that I would be thrilled with anything faster than my race last year.

This isn’t me playing coy – I truly did not believe I had a sub-four hour marathon in me yesterday. Knoxville is a notoriously hilly course (helloooo Noelton – Knoxville’s “heartbreak hill”) and none of my training runs indicated I was in shape to finish in under 4 hours. I did have a big half marathon PR during this training cycle, and I knew if I stayed on that pace for a full I could achieve it, but that race hurt. It was mentally one of my most challenging races. And I really didn’t think I could hold that pace for double the amount of time, double the distance.

The funny thing about pushing towards a goal, is that even when all signs point to “can’t”, sometimes you surprise yourself. Yesterday, I had to pick between two mindsets – “don’t set your expectations too high, you’ll only get disappointed” and “if you don’t believe in yourself you’ll never achieve it”, between two race plans “don’t go out too fast, pull back so you don’t bonk at mile 18” and “I feel good right now, I’m just going to go for it.” Previously, I’ve run the first miles of my races conservatively, not wanting to expend all my energy too fast.

Yesterday, I’m really glad I chose the latter.

I guess the big lesson learned during yesterday’s race is that it’s okay to want something big and chase after it (no pun intended). If that means coming up short and feeling disappointed by the outcome, that’s okay as long as you enjoyed the process. It’s not worth it if it takes the joy out of doing the thing, but as long as it doesn’t, why not try? Trying and failing is how we learn and grow. And you never know – the next time you try might just be the time you accomplish something beyond your wildest dreams. Feels like a worthwhile tradeoff. I say, give it a go!

Okay for all my fellow runner nerds who really want the nitty gritty, here’s a breakdown of how I was feeling on race day and throughout the course. If you’re not a runner, you may just want to skip this part haha! I think my family has heard enough of my running talk, so lucky you!! You get to hear me blab about it below, so I stop talking their ears off:

Race morning: I surprisingly felt calm in the morning. I slept great! So great, actually, that when I woke up I was confused about what day it was and why my alarm was going off. My eyes shot open when I realized, of course. As I got ready, stretched, and fueled, I felt pretty calm and honestly excited. A welcomed change from my last marathon race morning.
Start line: Again, I was feeling excited here! I felt so spoiled that I could walk to the start line, which took away a ton of logistical stress that morning. Race day energy is always so exciting to me. I love being around others that share a passion for running. The start line announcer got everyone hyped up for the race, and we were off!
Mile 1: Always a bit frustrating to weave through the crowd, but I was feeling good.
Mile 1.5/2: I felt really good and was already tired of holding back to save my energy. This is where I decided “forget it, I’m just going for it!” and passed the 4 hour pacer. I knew I was either going to have a great day or seriously regret that decision. “Only time will tell!” was my mindset.
Miles 4.5 – 8: Running through Sequoyah Hills is tough because it’s super hilly, but I love this part of the course. I sometimes train here, so it feels familiar, and there are tons of great distractions along the way – beautiful homes, water views, and of course funny signs and lots of people cheering. Mile 5 was the first fuel I took in while on the run. I use Honey Stinger chews.
Mile 8 – Noelton hill. Tough because it’s basically a two-part climb, but I was feeling good and still ahead of where I thought I would be time-wise. Obviously I knew I was still ahead of the 4 hour pacer, but this was the first time I thought “okay you’re almost 1/3 of the way through the race. You could maybe sub-4 today.” After I crested the hill, I took in fuel for the second time.
Miles 8.5 – 11.5 are on greenbelt, which I enjoy. I also did a bit of training there, so more familiarity felt good. Around mile 9 – 9.5 three of my fellow Pure Barre Knoxville instructors surprised me on the course with a sign and tons of energy. I was so surprised I don’t think I said anything to them except screamed happily and probably almost knocked them to the ground in a big side sweep hug before continuing on my way. They seriously gave me so much energy. I was having so much fun! Mile 11 was fuel #3.
Mile 13: Around the split for the half marathoners to head to their finish line and the marathoners to continue, I actually thought to myself “I’m glad I’m not about to finish my race. I still have energy and unfinished business” and I forged on away from the finish line.
Mile 13.5: The first time I saw my husband, my dad, and my brother since the start line. They gave me another amazing energy boost! It was so fun to see them and so sweet of them to arrange their entire day around my race and cheering me on.
Mile 14: Fuel #4
Miles 15 – 17: There were a few times in this stretch north of downtown where I started to think “what have I gotten myself into?”. I wasn’t very familiar with this part of the course, so it made it more challenging mentally to tell myself to just push to xyz location. Everytime I started slowing down or doubting myself, I told myself to “toughen up.” I knew I needed a little tough love to stay on pace and to not allow myself to start to feel sorry for myself and wallow in the discomfort. I wanted to keep joy in the run. Mile 17 was fuel #5. It was the first one that I kind of had to force down. If you haven’t run a distance race, let’s just say your body starts rejecting the sweetness due to fatigue and dehydration.
Mile 18.25: My airpods died. Whomp whomp. They didn’t die until around mile 23 my last marathon, so it certainly took me by surprise. My playlist was bringing me a lot of joy and energy, so I did get a bit nervous about this.
Mile 18.75: I saw Billy, Jake, and my dad again. They gave me a really good energy boost after a section that started to play mind games with me. I also grabbed my airpod case from Billy to try to charge them up a bit. Billy had to run alongside me to give me my case, bless him! I wasn’t about to stop and lose time that way. What a champ.
Mile 20: Fuel #6
Miles 21 – 24.5: These were the most challenging miles, mentally, of the race. It was another part of the course I wasn’t super familiar with, and I kept thinking it was time to turn back towards the finish line, only to find out that there was another turn in the course taking us further from the finish. Obviously my body was really starting to hurt at this point too, so it was harder to keep positive and keep on pace. Mile 23 was my last fuel. Definitely had to force it down, but I knew my body needed it.
Mile 24.5: I was back on the Gay St. bridge heading towards downtown! I was in pain, but I knew the end was near.
Mile 25: Running down the middle of Gay St. was tons of fun. I love the atmosphere of downtown, and there were lots of people out.
Mile 26: We hit mile 26 on the Clinch Ave. bridge, and I could see and hear the celebrations below in Worlds Fair Park. I was almost there!
Finish: Billy, Jake, and my dad were all at the finish line cheering me on. I was so exhausted mentally and physically, but I was so happy to have them there! We hung out a bit at World’s Fair Park and then walked back home so I could stretch and shower. We spent the rest of the afternoon at a brewery hanging out, playing cards, and laughing a ton. We missed my mom and my other brother, Milo, but all in all it was truly such a wonderful day!

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!