Category Archives: Health & Fitness

A Flat Stomach

Everyone Wants A Flat Stomach

Everyone wants a flat stomach sit-ups

Health Haven Studio located in the Laguna Beach Community has clients with a wide variety of goals! However, there is one goal that male, female, young, and old, mention they would like to achieve: A FLAT STOMACH! The summer months will be here before you know it and I want to give you my “CORE” tips to achieve that goal. However, having a nice flat stomach isn’t all about looks, my tips will aid you in improving your digestion, reducing bloating, increasing strength, and decreasing water retention!

CORE Tips:

#1: Eat Real Food and Cut Fake Food
#2: Drink More and Drink Less
#3: Move in Multiple Ways

Tip #1: Eat Real Food and Cut Fake Food

Your stomach will thank you from the inside out for sticking to this rule! I want you to start cutting out the fake, processed, fast foods that are filled with additives and ingredients you cannot pronounce! Start buying and eating “stand alone” foods that are whole, organic, and natural! For example, chicken, beef, fish, turkey, eggs, legumes, veggies, fruits, rice, oats, quinoa, potatoes, nuts, olive oil, coconut oil, avocado, etc. Know what you are eating! Read the labels of your food and learn about the products you consume!

Tip #2: Drink more and Drink Less

Balancing social life and health/fitness goals is a huge challenge for many of my clients! This rule doesn’t just refer to alcoholic drinks, but also your sugary coffee drinks, teas, and even too much fresh juice can add an overload of sugar in your diet. Now, many would argue that natural sugars in fruits are fine, but your body analyzes sugar as sugar and that’s a fact. So have fruit in moderation (just like everything else). Social drinking is a part of many of our lives. I am not saying you have to stop drinking these items completely, but try to really cut back on your intake to strive for those FLAT STOMACH results! What you can drink more of is WATER!!!! A good goal to aim for when it comes to water intake is half of your bodyweight in ounces. So, if you weigh 200lbs you should aim to drink 100oz of water a day if you are active and exercising!

Tip #3: Move in Multiple Ways

What on earth do I mean by that?! Your core is more than just crunches; sorry but you can’t crunch away stomach fat! You have to include strength training, mobility/stretching, and endurance/cardio! When it comes cardio I encourage my clients to participate in a variety of types! For example, walking, running, biking, dancing, hiking, swimming, etc. However, I am a huge believer in the importance of core focused exercise to tighten and strengthen your abdominals!

Click on the following link to do a simple ab workout video with me:

The first step to getting a flat stomach is yours, take it!

I’ve told you what to eat and what not to eat, what to drink and what to drink less of, and the importance of multiple methods of exercise! If you implement even just a little bit of these rules into your routine, I promise you will see results that will not just flatten your stomach, but improve your overall health and fitness! I am all about my Laguna Beach Community and want everyone to feel their best! Interested in starting your own personalized program or asking me any more questions? Please visit my website Health Haven Studio or give me a call to come visit me at Health Haven Studio 949-207-9515


Private Personal Training

Private Personal Training

private personal training laguna beach community california

Private Personal Training

Have you ever experienced one-on-one personal training? If your answer is no, I highly recommend you try it out at some point in time. I am not just saying that because I, myself, am a personal trainer. I personally have been trained and experienced the benefits of personal training. I’ve experienced this from both the client’s and the trainer’s point of view. My name is Haven Schulz, a Laguna Beach personal trainer and owner of Health Haven Studio! All trainers and studios are unique.  I just want to give you an idea of the massive benefits of private personal training.

  1. Personalization
  2. Accountability
  3. Relationships

 

Personalization

If I were to choose the single most important quality of private personal training, it would be the personalization.  Each fitness and nutrition plan is personalized just for you.  Personalized for your goals, your body, your schedule, and so much more! A good trainer will want to know everything about you from your medical history to your work schedule.  At Health Haven Studio, my clients hear me say over and over again that everyBODY is different! Client A and B may both want to lose lose 20 lbs, but they may both need completely different diets and workout programs to safely meet their goals. With private personal training, you are able to monitor all of your fitness and nutrition on a much more affect and detailed level. Much more than you would in any group class or by working on your own.

 

Accountability

The second most important aspect to private personal training is, hands down, accountability.  This, I am able to provide my clients.  Not only do my one-on-one clients have to be committed to their scheduled sessions, but I also hold them accountable throughout the entire week. What does that mean? Not every trainer does this, and my clients can opt out if this option. The option I am referring to is that I text my clients multiple times a week to check in and make sure they are staying on track with their food and extra exercise. My clients also know that they are more than welcome to text or email me at anytime with any questions they might have regarding eating out, traveling, healthy recipes, grocery store choices, etc.

I always remind my clients that they have one hour in the studio with me and 23 other hours to stay on track! Just knowing in the back of their mind that someone knows and cares about their choices is a huge motivation. I want my clients to succeed just as much as they do, if not more! When you have a private training session, you and your trainer are able to talk about the smallest details of your fitness and nutrition plan.

 

Relationships

Lastly, one of most unexpected parts of private personal training is the strong relationship you build with your trainer. This relationship is built on all things positive: trust, motivation, encouragement, guidance. Your trainer wants you to feel healthy, happy, strong, and confident…..if they don’t, it’s time you get a new trainer. You quite possibly will be spending a few hours a week with this individual. This is more than we do most of our own friends and family! When I first started Personal Training, I did not know that relationship building was part of the job description.  It has now become one of my favorite parts about my job! Yes, as a trainer, I want to see that attention grabbing transformation picture, but when it comes down to it, I care about my clients health and happiness.

 

Is Private Personal Training for you?

Private personal training might not be for everyone in the long run, but it is an experience I think everyone should try. You will learning things about yourself and your body that only a trainer can see.  You will receive perfectly personalized plans.  You will have someone holding you accountable to your goals and you might even build and amazing new relationship. Here in the Laguna Beach Community, there are a variety of options to help you get in shape and stay fit. If you are looking for a different experience, come down to Health Haven Studio and give private personal training a try!

 

Haven Schulz

Laguna Beach Resident Personal Trainer

Owner of Health Haven Studio

(949)-207-9115


Diets Rarely Work!!!

Diets Rarely Work!

Diets rarely work says Haven Schulz a Laguna Beach Community personal trainer

Diets rarely work, says Haven Schulz, a Laguna Beach Personal Trainer

Diets rarely work, says Haven Schulz, a Laguna Beach Personal Trainer and owner of Health Haven Studio. After the holiday season I have many clients ask me what the best diet, cleanse, detox, they should do to lose those extra pound is. Everyone is searching for a quick fix. When it comes to losing weight and KEEPING IT OFF, these “crash diets” do not work. I am here to tell you why this approach to dieting does not work, what approach is best, and where to start! 

One of the main reasons diets rarely work

One of the main reasons diets rarely work, is because we want to lose as much weight as fast as we can! So, many people opt for fasting, juice cleanses, or extreme caloric restriction for a short period of time to drop pounds fast. Yes, those methods will make the number on the scale go down, but the majority of the weight lost is water weight. The moment you go back to eating like a regular human being your weight will increase right away because the body has been in starvation mode. This type of approach to dieting can actually negatively affect one’s metabolism, hormones, exercise performance, etc. The food you eat doesn’t just control the scale or your pant size; your diet controls your overall health! The mindset towards dieting must change for one to have long term success at losing weight, keeping it off, and staying healthy! 

That mindset must change from a two week or 30 day diet!

That mindset must change from a two week or 30 day diet, to a healthy lifestyle change! Slow and steady wins the race with healthy weight loss that lasts! Otherwise you will find yourself gaining and losing on a continual basis! The dictionary defines “diet” as “the kinds of food that a person, animal, or community HABITUALLY eats.” Start focusing on your habits, rather than total restriction. When I have a client who is just starting their weight loss journey, I do not tell them the first day to cut down to 1600 calories with a 40/30/30 macronutrient ratio. No, I tell them to start out simple by swapping the unhealthy foods with healthy options. Check out some of my favorite healthy swaps below. 

Remember why diets rarely work!

Change your view of diets from a quick fix, to a lifestyle change! Pursue both health and weight loss when it comes to changing your eating habits. EveryBODY is different, each of our goals are different, and everyone’s diet should be uniquely made for them and their goals.

My Quick Easy Healthy Recipes can be found on the Laguna Beach City Guide

Haven Schulz 

Laguna Beach Resident Personal Trainer

Owner of Health Haven Studio

(949)-207-9115


Quick Easy Healthy Recipes

Quick Easy Healthy Recipes

Quick Easy Healthy Recipes from from Haven Schulz of Health Haven Studios of the Laguna Beach Community Recipe

Quick Easy Healthy Recipes

The New Year is here Laguna Beach Community and Haven Schulz of Health Haven has provided us with a few quick and easy healthy recipes!

 The holidays are over and we are back to work, back to school, back to the busy routine. My name is Haven Schulz, a Laguna Beach personal trainer and fitness nutrition specialist! One of the challenges many of my clients face is finding quick and easy ways to prepare healthy meals for both themselves and their families. Meal planning is one of the best ways to prepare your healthy recipes for a busy week ahead! From breakfast, lunch, dinner, and even dessert, I would like to give you some of my tips and recipes to succeed this year! 

(Now, I know that every body is different and when I do private training at Health Haven Studio each of my clients meal plans are unique. Please take from this article what you can, but know that these recipes and meal schedule may not suit everyone.)

First and foremost, breakfast is a very important meal! After hours of “fasting” during your night of sleep, those are the first nutrients entering your body to start the day!   However, your mornings may be chaotic if you are rushing kids to school or that alarm clock doesn’t quite wake you up! I highly suggest you consider making a protein packed breakfast the night before so you can simply warm your meal up and even eat it on the go! Here is one of my favorite breakfast recipes to make for my family and I:

Health Haven Crustless Quiche

When it comes to lunch and dinner, I often suggest clients use dinner leftovers for lunch the next day. Making one or two extra servings for dinner can be an extremely helpful way to plan for a healthy day ahead of you. Preparing dinner can be extremely complicated due to conflicting schedules, kids after school activities, or long work meetings. Having a one-pan/pot meal is a great option for less clean up, simple serving, and easy storage! My Zucchini Lasagna is a delicious options for both dinner and lunch! This recipe can also be made MEAT FREE if you desire. Make two pans and enjoy leftovers the next day:

Health Haven Zucchini Lasagna

Finally, I can’t have my clients restricting themselves from delicious sweets! Aside from busy schedules during the beginning of the year, many of us restrict ourselves too much because we trying to eat as clean as we can. This often results in binge eating or giving up on one’s diet completely! I encourage my clients to REPLACE, NOT RESTRICT when it comes to some of the foods they enjoy! The following recipes are some of the most simple recipes to grab on the go for a delicious treat while still sticking to your goals:

Chocolate Oat Protein Cookies

Peanut Butter Protein Balls

“Fail to prepare; prepare to fail.” When it comes down to the basics of sticking to your fitness and nutrition goals, planning ahead is key! With recipes like the ones provided above you will be able to prepare for success with less stress! For more information, meal planning tips or recipes please come visit me at my private fitness studio right here in Laguna Beach! Take care, stay strong!

To get 20% off of Health Haven’s Healthiest Recipes Ebook the Laguna Beach Community can use the following discount code: LBCM

Haven Schulz 

Laguna Beach Resident Personal Trainer

Owner of Health Haven Studio

(949)-207-9115


Lose Those Holiday Pounds

JUMP INTO THE NEW YEAR AND LOSE THOSE HOLIDAY POUNDS WITH HEALTH HAVEN!!!!

Lose those Holiday Pounds by jumping ing the New Year with Haven Schulz.

How to Lose those Holiday Pounds Once and For All.

 

The holidays have come and gone and a new year is here!!! My name is Haven Schulz, a Laguna Beach personal trainer and owner of Health Haven Studio. I personally experienced, and so did many of my clients, the challenge of sticking with a consistent fitness and nutrition plan during all the festivities! Truth is, it is hard to resist the holiday dinners, desserts, and drinks, which often result in those extra pounds to start our New Year! Some of my best tips to get rid of these extra holiday pounds (and maybe even more) are understanding the importance of being fit and healthy, getting started as soon as possible, and finding a plan that fits you!

When it comes to weight loss, many of us simply think of only what the eye can see on the outside. Yes, looking good and feeling confident is important, but it is only part of outcome. Weight loss, regular exercise, and clean eating can improve your overall health, prevent injuries, increase your ability to participate in various activities, decrease depression, and so much more! Looking in the mirror and liking what you see, fitting into your favorite pair of jeans, or getting that bikini body ready for summer are all important goals, but don’t forget just how important the healthy decisions you are making will impact your longevity.

Once you understand the extreme importance of including fitness and nutrition in your life it is time to get to work! Getting started as soon as possible is key. Don’t wait another day to go for that first run, sign up at a gym, or hire a personal trainer. If you have any holiday foods or treats left in on your kitchen, it is time to make some donations! My online training clients and the clients at my private studio in Laguna Beach know I will hold them accountable to getting that first workout in and going to buy the healthy food needed to fuel them. The Laguna Beach community is filled with amazing options both in the gym and outdoors to include exercise in your daily life. Don’t wait until Monday or the next month to start your journey, START TODAY.

Starting your workout plan is just the beginning! Following through is an entirely different challenge! As a certified personal trainer, fitness nutrition specialist, and former body builder I know how hard it is to stick to a plan that does not work for you! For proven results, hiring a personal trainer is a great way to get a perfectly personalized fitness and nutrition plan! You will have the ability to discuss your specific goals, schedule, strengths and weakness, etc. to make a plan that fits your lifestyle. Accountability is the key to success; having a partner or personal trainer involved in your fitness will ensure you continue to make progress and stick with your program.

Whether your goal is to get those holiday pounds off, build strength, mobility, and endurance, or have a complete transformation know that you have the ability to achieve the goals you set before you. We all need a personalized approach when including fitness and nutrition in our life, so do not be afraid to reach out to a fitness coach or nutritionist for help! This can be the best decision you make! What are you waiting for?! Start your healthy lifestyle today. The New Year is here, let’s get to work!

 

Take care, stay strong.

Haven Schulz
Laguna Beach resident
Owner of Health Haven Studio
(949)-207-9115


Healthy Holiday Eating Tips

Healthy Holiday Eating Tips

Healthy Holiday Eating Tips Clean eating during the holidays Health Haven Studio Laguna Beach

How are you planning to finish 2017? The holiday season is an easy time to get distracted from our regular routines and habits, especially when it comes to our fitness and nutrition! From the sweets, treats, and extra drinks it’s no mystery where the extra pounds to start the new year come from.  If you want to avoid the holiday gain, finish 2017 strong, and have a head start on the new year then follow some of these Healthy Holiday tips! They will help keep you moving, make lean choices, and enjoy the season even more!

1: KEEP MOVING

Regular schedules are often changed during this time of year, due to the holiday events, parties, and must-do to-dos lists. It is no surprise that exercise is one of the top activities to get replaced! DO NOT make this mistake; if anything, move even more this time of year. Laguna Beach may not be covered in winter white snow, but this allows for nonstop outdoor activity while enjoying the beautiful scenery! One of the ways I have been getting some extra movement is by leaving my car at home and walking to all our festive local shops here in the Laguna Beach Community. That way I get both shopping and exercise in! Whenever you have the chance to walk, bike, or hike PLEASE TAKE IT! Some other great ideas to keep you accountable is to sign up for exercise classes, hire a personal trainer, or get a workout buddy to keep each other accountable. Movement must be a priority, not just to prevent that holiday weight-gain, but to keep you healthy and strong. The more movement, the healthier your holiday!

 

2: MAKE CLEAN CHOICES

During the month of December sweets, treats, and drinks are everywhere! At work, home, the store, your children’s school, etc. One of the healthiest actions you can take is making clean choices as often as possible! If you are not at a party or special event focus on fueling and nourishing your body! Have REAL food ready to eat at all times. What is REAL food? Think of food without ingredient lists: meat, eggs, legumes, whole grains, veggies, fruit, olive oil, coconut oil, avocado, nuts, etc. Have healthy snacks available and plan clean meals to stay on track. When it comes to sweets, there are multiple methods to creating healthier versions! First, you can replace all the sugar in your recipes with stevia or other natural lower calorie sweeteners. Second, you can choose to create lower carb options by using almond or coconut flours. Third you can swap the oil and butters in the majority of recipes with apple sauce or Greek yogurt. Healthy choices are all around us, even during the holidays! The only thing left to do is to make the choice!

 

3: ENJOY THE SEASON

Do not let the pressure of weight-loss or a perfect diet ruin your holiday season! As a trainer, I do not expect any of my clients to stick 100% to their fitness and nutrition plans during the holidays. What I encourage is for them to plan their cheat/treat meals, so that they can enjoy each bite or sip GUILT FREE. Having a cheat or treat is not worth it if you are going to regret your decision immediately following. So, if you have a party you are going to, choose a certain item you really want ahead of time and enjoy the experience! Work hard and eat clean as often as you can so that when a special event comes up you can be proud of your hard work and enjoy the reward!

 

When it comes down to it, this time of year can be difficult to stay on track with our fitness and nutrition, but it is not impossible. The best option you have is to simply try! Try to move as much as you can, make clean choices, and enjoy planned special treats to make for a healthy holiday season. If you follow these simple tips  and tricks you will have a head start on the new year!  Take care, stay strong.

 

I am available to help you achieve your fitness goals in my private Laguna Beach Studio.

Haven Schulz

Certified Personal Trainer

Certified Fitness Nutrition Specialist

Owner of Health Haven Studio


Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies

Health Haven Studio, which is located steps away from Agate Street Beach, has provided LagunaBeachCommunity.com with a recipe for healthy chocolate chip cookies. Health Haven Studio is a bright, open environment full of energy. Being centrally located in Laguna Beach allows many clients to walk from their homes or go for a run on the beach after their training sessions. I strongly believe in the fact that everyBODY is different; each client has a different goal, motive, schedule, lifestyle, etc. This is why I offer a variety of options for my clients: one-on-one training, small group training, nutrition counseling, meal planning, and much more.

When clients work out with me at Health Haven Studio, they can expect nothing less than a thorough and challenging 25-50 minutes! Workouts will vary depending on the client, but everyone receives a diversity of exercises and styles. Trust me, I understand that not everyone likes working out, but it is my goal to change that even if it is just by the slightest bit.

One-on-one training is great for clients who are focused on meeting a specific goal, have various limitations, or just need some time for themselves. One-on-one truly enables the client to get the most out of their workout. As a trainer I am able to zero in on their form, rest time, imbalances, and areas that need extra work.

My small group training sessions are private and personalized for the group. Meaning, my clients sign up together (family, friends, co-workers) and they decide what type of training they are interested in. Strength, mobility, endurance, or a mix of them all. Many of the small group training sessions will be in a high intensity circuit format that truly pack a punch! What a better way to spend time together than building relationships and strength with small group training at Health Haven Studio.

Nutrition plays an important role in the philosophy of my training here at the studio. DON’T WORRY, that doesn’t mean clients are put on unrealistic restrictive diets. I give my clients healthy recipes, alternatives, and options so they can enjoy eating clean without feeling deprived. My meal planning and nutrition counseling sessions give my clients and me the time to discuss their likes, dislikes, weaknesses, needs and habits, when it comes to their daily food intake.

A meal planning meeting involves my client and I sitting down together to create a goal oriented plan that includes the food they will eat and healthy recipe replacements (for some of those not so healthy treats). Along with their meal plan, clients at Health Haven Studio receive a copy of my own healthy recipe E-book, which is filled with healthy recipes for crepes, pancakes, cookies, brownies, lasagna, meatballs, pizza, tacos, etc. Having these healthy options to share with clients is one of my favorite parts of being a trainer! To tell someone they can eat brownies and pancakes while still meeting their goals is flat out awesome (there is really no other way of saying that).

The purpose behind my nutrition counseling sessions is to check-in with and discuss the current state of my clients’ nutrition. This is a time when clients can ask questions, solve problems, and make any necessary adjustment to their plans. We are only human and getting of track is completely normal! That is why there are trainers like me and places like Health Haven Studio to provide individuals with the education and motivation they need to succeed.

In addition to all of my training options at Health Haven Studio, I stand by the belief that accountability is key. The support and guidance my clients receive doesn’t just end when they walk out the door. I make sure to keep in touch throughout the week to make sure they are staying on track. Health Haven Studio clients have the ability to contact me with any questions they might have in regards to their fitness and nutrition needs. The following are some of the topics we discuss: what to eat at a certain restaurant, tips on eating and exercises while traveling, how to deal with muscle soreness, cooking tips, and questions regarding specific product brands. My clients know that I am there for them both in and out of the studio. YOUR goals are my GOALS.


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