article – Page 3 – Health by Haven

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.

Want to learn more? Check out a few of my references below:

August 16, 2020 Article, Lifestyle

How to Stay Healthy During Quarantine

The year is 2020. The US and the world are in the midst of a global pandemic. COVID-19 has dramatically changed our daily lives. I’m not writing this article to tell you to wash your hands, wear your mask, and stay at home as much as you possibly can. Obviously I urge you to follow these CDC recommended safety measures, but these are my tips for taking care of yourself during quarantine beyond the COVID-19 safety guidelines. By implementing my six tips below, you won’t just get by during quarantine, you’ll take care of yourself and come out of quarantine stronger and healthier than before!

1. Establish a Routine

If you’re anything like me, COVID-19 has obliterated your typical daily routine. I thrive off routine, and the first few weeks of quarantine I felt lost and confused without my typical daily patterns. When I finally came to terms with the fact that my “new normal” included working from home and the absence of in-person socializing, I was able to establish a new daily routine that helped me feel grounded in such a foreign time. My daily routine now looks like:

5:45 a.m. wake up and hydrate
6:15 a.m. workout (typically run outside, ride my stationary bike, or stream a Pure Barre class)
7 a.m. outdoor walk
8:15 a.m. blend a smoothie
8:30 a.m. – 5 p.m. work remotely (including a full lunch hour away from the computer!)
6 p.m. dinner with Billy
7 p.m. relax! (work on a hobby, read, call friends or family, play board games, or watch TV)
9 p.m. get some sleep!

2. Eat Healthy, Nourishing Food

During stressful times we tend to emotionally eat, often mindlessly chowing down on processed foods and more alcohol than usual. It’s more than okay to indulge every now and then, but when you decide to have that extra glass of wine or delicious cookie, make sure you do it mindfully and as a treat to yourself rather than a negative way to cope with your emotions. For the most part, nourish your body with fruits and veggies over processed snacks and takeout. A good rule of thumb is don’t buy the processed crap and then it won’t be an option to eat!

3. Stay Consistent with Exercise

While many gyms are closed or operating under limited capacity and limited hours, it’s easy to use as an excuse to not workout. Instead of finding an excuse, find a way! There are SO many free home workout videos on social media and YouTube. You can also run, walk, and bike outdoors or pay for one of MANY streaming services through a local gym or national company. Some of my favorite quarantine workouts have been:

Outdoor runs
Outdoor walks
Stationary biking
Streaming Pure Barre workouts through my local studio membership
Peloton streaming workouts (I love their outdoor runs, indoor spin classes, strength classes, yoga classes, dance cardio classes, and stretches)
Free YouTube and Instagram workouts (IG: @athleta, @rachaelsgoodeats, @womenshealthmag, @shannonwatson825 YouTube: The Balanced Life pilates, yoga, and stretching)

4. Stay Connected to your Loved Ones

Quarantine can feel superrrr isolating. I’m so fortunate that I live with my fiance, but I have friends who live alone and therefore are quarantining (yes I just made quarantining a word) alone. My best advice for this? Facetime, call, and text your family and friends! One blessing quarantine has brought us is extra time to connect with people, even if it has to be through a screen right now. I promise, a quick call with your bestie or facetime with your sis will make you feel so much better! If you’re feeling extra adventurous, I highly recommend a facetime game night of Scattergories.

5. Give Yourself Some Grace

If you haven’t noticed, this is an unprecedented time for everyone. You’re not going to have it all figured out. No one is doing this quarantine thing perfectly. Guess what, that’s okay! If you have a day where you don’t have the motivation to workout or you indulge in an extra glass (or two) of wine, it is okay! Allow yourself to feel your feelings, just don’t let yourself stay in a slump or get into a self-destructive pattern.

6. Relax!

Stress is one of the absolute worst things for your body and mind. Try incorporating self-care (whatever that looks like for you!), yoga, stretching, and meditation into your routine. As an enneagram three, I have a hard time just relaxing or doing nothing, but quarantine has helped me learn to slow down. It’s okay to take a break from “go mode” and hustling 24/7. Some of my favorite ways to relax during quarantine have been reading (I already surpassed my goal of 12 books in 2020!), stretching and yoga classes, watching Gilmore Girls (again), long walks, and lots of games with my fiance, Billy.

I hope this article has helped you realize that no one has the “perfect quarantine life” (no matter what Instagram tells you!). Let me know if you try out some of my healthy quarantine tips in the comments below or over on Instagram @havenspanyer. We’re all in this together, and by implementing some of my suggestions above, we can all come out of quarantine feeling nourished in mind and body!

July 26, 2020 Article, Fitness, Running

My Favorite Summer Running Apparel

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

Biker Shorts

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

Wicking Socks

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

Sports Bras

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

Tank Tops

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

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