Danielle Havens Health

Danielle Havens Health Women's Health Coach
Registered Nurse
Certified Barre + Yoga Instructor

10/29/2025

My hot take

10/29/2025

My hot take on the protein milk

10/29/2025

Most nutrition coaches do one of two things…

They either hand you a cookie-cutter plan that looks great on paper but completely ignores your real life —
or they word-vomit everything they know and leave you trying to piece it all together yourself.

Neither of those actually helps you change.

That’s why I spent eight hours this weekend finishing my new course because it’s built COMPLETELY differently.

It’s called The Becoming Blueprint,
and I used something called reverse course design, which is proven to help adults learn and apply new habits effectively.

Every single lesson was created with one thing in mind: your tangible outcome.

When you finish, you won’t just have more information.
you’ll have your own personalized, compassionate health behavior change plan.

It outlines your goals, what to track, how to check in weekly, how to create motivation, and what to do when life inevitably gets messy.

By the end, you’ll have a plan you actually love following . one that fits your life, your energy, and your priorities.

Hi I’m Danielle 👋I’ve helped dozens of women build real, sustainable nutrition and behaviour-change systems (not quick fixes).

If you’re ready to stop trying cookie-cutter plans and finally create something that fits you, drop me a DM with the word “Blueprint” and I’ll send you the free sneak-peek of the Becoming Blueprint.

Let’s make your plan happen together.

10/29/2025

I know exactly how you feel, because I’ve been there. Frustrated. Exhausted. Putting in so much effort only to see little-to-no results. It was my breaking point. I cried. I wanted to escape my body. I spent hours furiously Googling for the “best plan,” hoping for the one thing that would finally work.

But here’s the truth: there isn’t a magic plan. There’s no quick fix. What finally worked for me wasn’t a secret—it was building a strategy that worked with my life, my body, and my goals.

Here’s how I turned it around:

0️⃣ I educated myself. I stopped putting all my faith in workouts and started focusing on nutrition (because weight loss is 90% nutrition and 10% workouts). I took courses and deep-dived into what actually drives sustainable fat loss.

1️⃣ I stopped breastfeeding. While I know it’s possible to lose weight while breastfeeding, for me, this was my reality.

2️⃣ I prioritized sleep over sweat. I stopped sacrificing sleep for workouts. If I was rested, I worked out. If I wasn’t, I didn’t.

3️⃣ I followed a smart, strategic strength training program. I let go of random workouts I “loved” (looking at you, barre!) and followed a program where all the decisions were made for me. No workout was longer than 40 minutes/day.

4️⃣ I used nutritional periodization. This allowed me to break free from “all or nothing” eating and structure my nutrition in a sustainable way.

5️⃣ I got my labs checked. I worked with my doctor to understand what my body needed and how to support those needs.

6️⃣ I prioritized movement. I averaged 10,000 steps a day, which helped me stay active without overdoing it.

7️⃣ I built trust with my body. I stopped letting computer-generated macros be my holy grail. Instead, I tuned into my hunger, fullness, and what my body actually needed.

If you’re feeling stuck, I want you to know this: You’re not broken. Your body isn’t working against you. You just need the right strategy for YOU.

Comment below if you’ve felt this way, or DM me if you’re ready to start your journey to freedom, energy, and confidence! You don’t have to do it alone.

10/28/2025

🌟 One thing that will never fail to amaze me is the power of sauce. For so long, I avoided adding “extras” and boy, was I missing out! 🥲 This left me unsatisfied and craving MORE instead of just enjoying the magic of a yummy sauce on my food. 🍴

As a certified nutrition coach and mom of two, I know how important it is to keep meals exciting and satisfying, especially when you’re on a weight loss journey. Sauces are the secret ingredient for any sustainable diet. They can transform a simple dish into something extraordinary, keeping your meals satisfying and your cravings at bay, making it easier to stay on track. 😋

Comment “SAUCE” and I’ll send you some of my favorites! While I’m not a recipe developer, I have a go-to list of resources that I’m thrilled to share! 🌿

10/28/2025

Can we normalize asking for a to-go box at restaurants?! The chef doesn’t know how much your body needs to eat—only you do! 🙌 And just because it’s on the plate doesn’t mean you’re obligated to finish it.

I used to overeat all the time without even realizing it, especially when eating out. But learning to trust my body changed everything!

Here’s how to stop overeating:
1️⃣ Slow down & savor each bite.
2️⃣ Drink water throughout your meal.
3️⃣ Ask for a to-go box when you start feeling satisfied.
4️⃣ Check in with yourself: Are you eating out of hunger, habit, or emotions?

If you feel confused about your hunger/fullness signals and feel like it’s impossible to trust your body—send me a DM! 📩

I’ve created a mini course called Trust Your Hunger that will give you:

1. Your own body cue map
2. Your unique hunger-fullness scale
3. A strategic self-care pyramid to support your nutrition goals

It’s time to make peace with food! 💫

10/28/2025

POV: you opened my camera roll ✨

These are the moments I used to only dream about.
The life I built — slowly, intentionally — using my Becoming Blueprint.

Because two years ago, this version of me was just a vision.
Now she’s real. 💫

Here’s your reminder: you can design your life, too.
It starts with one small, compassionate change.

10/28/2025

🥰 I’ve got you mama!

Let me guess -
✨you are constantly hungry.
✨Since breastfeeding and even after your appetite has been all over the place.
✨ you hardly ever feel satisfied and are always reaching for handfuls of snacks here and there
✨ the leftovers on your kids plate are gobbled up - but doesn’t hit the spot

❌🙅‍♀️if this is you, let’s first acknowledge that it is happening and without judgement just be aware of your nutrition.

AND let’s put a stop to this mindless snacking right now!

🥑🥣 WHAT TO DO INSTEAD: (pay attention this is the improtant part!)

✨A BLOOD SUGAR BALANCING BREAKFAST 🍳

The details:
🩵 eat a LARGE filling breakfast
🩵 make breakfast the biggest meal of your day
🩵 eat at LEAST 30g of protein to start the day (or more!)
🩵 drink caffeine with or after eating

And watch your cravings disappear and snacking go away all together 🤩

The science:🧪
- you are currently on a blood sugar roller coaster - we want to get you off asap.
- breakfast sets the tone for the rest of your day it influences your cravings, energy and the snacks you can’t resist
- protein, fiber and healthy fat are the secret triple threat that balance your BS (blood sugar!)

Try this and if it doesn’t work - come back and tell me I’m wrong! 😉

Follow for all fun way to lose the baby weight

Xo!

✨ Ready to tackle the upcoming week with ease and joy? Here's my secret sauce: The Weekly Check-In. 📅1. Grab Your Calend...
10/29/2023

✨ Ready to tackle the upcoming week with ease and joy?

Here's my secret sauce: The Weekly Check-In. 📅

1. Grab Your Calendar: Take a moment to scan your schedule. What appointments, meetings, or activities are lined up? Write everything down! This also includes your workouts and I incorporate meal plans right into the same calendar. I combine old school pen and paper with Google calendar, this hybrid method is the best!

2. Prioritize Self-Care: Block out time for self-care and workouts. These are the pillars of consistency in your journey to a stronger, healthier you. If you don’t schedule them they won’t happen, period.

3. Set Intentions: Reflect on your goals. What do you want to achieve this week? Prioritize your top 3 values and what is MOST important this next week.

4. Plan Meals: Prep your meals and snacks ahead of time for nutritious choices throughout the week. If you’re a mom, you know this also includes a million options for the kids 😂

5. Visualize Success: Imagine a week where you show up for yourself, your family, and your goals. Visualize success and ask yourself how the best version of you would show up.

6. Mindset Check: Ensure your mental and emotional health are on the agenda. What's the mantra you'll carry with you this week?

7. Flexibility is Key: Be prepared to pivot if the unexpected arises, and it will. I like to have a plan for when things don’t go according to plan. You've got this!

Setting aside this time for a Weekly Check-In is your compass for a successful week ahead. What's your must-do step in your pre-week routine? Share it below!

What does consistency mean to you? ⁠⁠ To me, Consistency it's all about showing up more times than not. It's a commitmen...
09/02/2023

What does consistency mean to you? ⁠
⁠
To me, Consistency it's all about showing up more times than not. It's a commitment to self that's built on patience, compassion, and kindness. In the journey toward lifelong well-being, it's about progress, not perfection. How do you define consistency in your life? Share your thoughts below!

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My Story

Hi, I’m Danielle Havens! I’m a barre instructor in Burlington, VT.

In addition to teaching barre classes, I am also a Registered Nurse, wife, lover of yoga, the beach and lattes. I am passionate about health and wellness and sharing this passion with my friends and family. Follow along for my most current teaching schedule, pop-up events and updates on my wild and precious journey through life!