Health by Haven Podcast

The long awaited special guest episode is finally here, it’s Haven’s dad, Steve Spanyer! Steve and Haven chat all things running - including why Steve started running, his favorite half marathon, his full marathon, and some VERY memorable races they ran together. Tune in for this super inspiring and entertaining episode. Check out Steve’s paintings on his Etsy shop, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"! If you’re shopping for holiday gifts, supporting a small business means so much!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

If you’ve ever had a tiny little nagging voice in your head or pull in your heart that maybe, just maybe, you want to give distance running a try, then this episode is for you! Haven gives you a personal pep talk to get you ready to run a half marathon. Tips, tricks, and advice learned from a decade of distance running all included in this episode.Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Happy Thanksgiving, everyone! On this solo episode, Haven gives listeners her top tips to stay healthy throughout the holiday season. Thank you to HxH Podcast Sponsor, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"! If you’re shopping for holiday gifts, supporting a small business means so much!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Caroline Green is an experienced private practice Dietitian and Certified Intuitive Eating Counselor specializing in weight-inclusive, trauma-informed nutrition therapy for eating disorders, disordered eating, intuitive eating, chronic dieting, and body image. Caroline has a special interest in the intersection of trauma and eating disorders and somatic-integrated nutrition therapy. She helps clients break free from dieting extremes to learn how to nourish their bodies without shame. She is the owner and sole practitioner at Caroline Green Nutrition based out of Columbia, SC. If you or someone you know struggles with disordered eating, you can certainly learn from Caroline’s words of wisdom. Even if you don’t struggle with disordered eating or body image, there is still so much great nutrition information and overall wellness advice that everyone can learn from!Follow Caroline on Instagram @carolinegreennutrition for helpful nutrition and intuitive eating information, and visit her website https://carolinegreennutrition.com/ to get on the waitlist to work with her!Thank you to HxH Podcast Sponsor, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

An episode you truly don’t want to miss - even if it’s purely for the entertainment value - the Spanyer/Quinlan family recaps their 2024 Cades Cove Loop Lope 10 mile race experience! The crew missed Haven’s brother, Milo, while he was working, but the rest of the fam drops all their race day hot takes! Thank you to HxH Podcast Sponsor, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Alex Stockton is a SmartFlyer affiliate and owns her own luxury travel agency, Alexandra Stockton Travel. In the episode, Alex chats all things travel and what it’s been like to start and run her own business. If you’ve been thinking about booking your next trip, I can guarantee you’ll be ready to hit “book” after listening! I know I have wanderlust just thinking about it!Thank you to HxH Podcast Sponsor, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"!Follow Alex on Instagram @alexandrahstockton for incredible travel content and visit her website https://www.alexandrastockton.com/ to work with her to plan your next luxury vacation! Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Haven’s childhood best friend is back on the show for the second time to chat all things bikini bodybuilding. Savannah competed in another competition on October 26, and prior to the show she came on the podcast to update listeners on her training. If you’re curious about the world of bodybuilding, this one’s for you! Be sure to go back and listen to episode 004 of the podcast to hear more from Savannah and her background in the health and fitness space.Follow Savannah @sav_mackenzie on her personal Instagram to keep up with her competitions, and follow her business account @savwestfit for personal training and wellness content. Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Megan Cottage works in marketing and social media management for a large corporate bank that just so happens to sponsor one of the Abbott World Major Marathons, the Chicago Marathon! She’s also an avid runner and has completed three world major marathons and countless Disney races. This year, rather than running the streets of the Chicago Marathon, she had the incredible opportunity to run the social media accounts for the Chicago Marathon. Megan recaps her weekend in Chicago and gives us the inside scoop on the professional runners she met, the exciting events she attended, and seeing the women’s marathon world record get broken just feet in front of her!Thank you to HxH Podcast Sponsor, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"!Follow Megan’s running adventures on Instagram @meg.runs.disney and take a look back at her work at the 2024 Bank of America Chicago Marathon on Instagram @chimarathon. Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Hannah is an Integrative Health Coach, Functional Practitioner & Acne Specialist. Her mission is to help people achieve optimal health through education, functional lab testing, and strategic coaching. In the episode, Hannah shares the certifications she earned to learn all about functional health. She discusses how she started her business and the common issues her clients come to her facing. From reducing toxic load to evaluating insulin levels to discussing the common causes of acne, we truly dig into the science in this conversation! If you’re interested in learning more about functional lab testing and how to get to the root cause of your health issues, this episode is for you!*In the episode, we discuss finding a third party verification for heavy metals in foods. Both Certified Laboratories and Food Safety Net Services (FSNS) are available resources. Hannah also has a list of trusted products on her website.Thank you to HxH Podcast Sponsor, A Ranger Paints. Podcast listeners can get 10% off their purchase using code "HXH10"!Follow Hannah on Instagram @hannahbrookewellness for more information on functional lab testing and acne prevention. Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Today’s episode of the HxH Podcast is all about the 2024 Bluegrass Half Marathon. Haven’s husband, Billy Quinlan, joins the show to give his recap of this non-traditional race. If you’re a runner or if you’ve ever considered running a race, tune in to hear Billy’s experience as a first-time half marathoner and Haven’s experience on her 10 year anniversary of distance racing.Thank you to today’s HxH Podcast Sponsors!A RANGER PAINTS - Podcast listeners can get 10% off their purchase using code "HXH10"!SEEMLY & SPRUCE CREATIVE CO - Schedule a FREE discovery call to help you get on track with all your marketing and branding needs!Follow Billy on Instagram @billy__quinlan. Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Wendy Markham works in corporate wellness helping the average person infuse healthy habits into their daily life. She gives her colleagues - and listeners of the Health by Haven Podcast - tips on nutrition, sleep, movement and everything in between. From battling an eating disorder as a teenager to now helping others improve their wellness, this conversation is so relatable and full of great advice you don't want to miss!Thank you to today’s HxH Podcast Sponsors!A RANGER PAINTS - Podcast listeners can get 10% off their purchase using code "HXH10"!SEEMLY & SPRUCE CREATIVE CO - Schedule a FREE discovery call to help you get on track with all your marketing and branding needs!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Emilie Blanchard is the founder and owner of Tasty As Fit in Columbia, SC. She has a love of fresh, real food and is on a mission to show the world just how delicious plant-based food can be. Emilie opened Tasty As Fit, a grab-n-go, plant based and gluten-free retail storefront, in September of 2018. Tasty As Fit offers seasonal menus that are made in-house and rotate weekly! In the episode, Emilie shares her story of her start - meal prepping for families in her home - to now - owning and operating her healthy grab-n-go storefront. She shares the challenges and wins throughout her journey as an entrepreneur and gives listeners great advice on how to find the time to cook healthy meals for themselves and their families. Thank you to today’s HxH Podcast Sponsors!A RANGER PAINTS - Podcast listeners can get 10% off their purchase using code "HXH10"!SEEMLY & SPRUCE CREATIVE CO - Schedule a FREE discovery call to help you get on track with all your marketing and branding needs!Follow Emilie on Instagram @tastyasfit and if you’re local to Columbia, SC, be sure to follow @tastyasfit_eats for the latest on what delicious foods they’re serving up each week!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

As a professional dancer in NYC, Meghan spent years auditioning against girls who looked exactly like her. They competed for one spot, to fit into that one costume, to stand out the most. Meghan wanted to stop working against her competitors and start building a community where everyone deserves the lead role. She created her online fitness platform, Glisten, to do just that! Her community means moving with confidence, having fun, getting strong, and leaving each class feeling empowered. In the episode, Haven chats with Meghan about growing up as a dancer, moving to NYC to pursue her dreams of dancing professionally, and what it was like to pivot her goals when her dream job wasn’t making her happy. They discuss why Meghan started Glisten and how she built the courage to bet on herself. This episode is for anyone who is on the fence about taking the leap and pursuing their passions. Meghan encourages listeners to go for their goals and to find the type of movement that truly brings them joy.Follow Meghan on Instagram @meghanmcferran for joyful movement content. Learn more about Glisten and try out a workout at https://www.meghanmcferran.com/. Thank you to today’s HxH Podcast Sponsors!A RANGER PAINTS - Podcast listeners can get 10% off their purchase using code "HXH10"!SEEMLY & SPRUCE CREATIVE CO - Schedule a FREE discovery call to help you get on track with all your marketing and branding needs!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Gaylene is a Nutrition and Wellness Coach and supports women who want to have more energy. Gaylene shows them how to nourish their body with the power of food and simple lifestyle changes and choices so they can feel strong, healthy, and vibrant. Using holistic approaches, Gaylene works with clients in prioritizing their four pillars of health so they can create balance and feel supported by a strong foundation.In the episode, Haven chats with Gaylene about how she went from massage therapist to health coach, why she’s so passionate about the world of nutrition and well-being, and how she started her coaching practice. Gaylene gives listeners tangible tips to start implementing today, including the four pillars of health and how they’re interconnected. Follow Gaylene and Compass Rose Nutrition on Instagram @compassrosenutrition for nutrition advice and healthy recipes. Take her Four Pillars of Health Quiz HERE and learn how to work with her at https://www.compassrosenutrition.ca/ Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

After a 30 year career in engineering, Sandy Abel wanted a change in her life and routine. She made a complete 180 in her career path and decided to pursue her love of fitness, becoming a certified personal trainer and group fitness instructor. Sandy now fills her days teaching fitness classes and training clients of all ages. Outside of the gym, Sandy enjoys hiking, running, and horseback riding, and has competed in a handful of half marathons and triathlons. In the episode, Haven talks with Sandy about the power of movement at every age, why it’s so important to prioritize your health, and that it’s never too late for a career change or to get your body moving. Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Dana Ariele Chwatt is a holistic health coach and fertility educator in training who specializes in hormone health and gut health. Since becoming certified through the Institute for Integrative Nutrition in 2020, Dana has worked with numerous clients both in person and virtually through 1:1 and group coaching programs. Dana also runs panels, webinars, workshops, and presentations for communities and corporations. In the episode, Haven chats with Dana about gut and hormone health and how the two are interconnected. Dana gives advice to listers who struggle with stress, bloating, fatigue, and more on how to adapt their lifestyles to feel energized every day. Seriously so much goodness packed in this one - give it a listen! Follow Dana on Instagram @dana.ariele to learn more about supporting your gut health and hormone health.Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Jessica Mead, the face behind the Instagram account Run with Mead, is the Event Manager for the Knoxville Track Club and an Ambassador in the Brooks Running Collective. In the episode we talk all things running - from how she got into the sport, her role with the Knoxville Track Club, and her involvement with Brooks. She gives great advice for anyone interested in dipping their toes into running and what it’s like to join in on the fun of a group run. She encourages listeners to go for their goals because things may just turn out even better than you could ever image! Follow Jessica on Instagram @runwithmead for running inspiration and the inside scoop on all new Brooks shoes and apparel!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

Kevin FitzGerald is a retired National Park Ranger and an avid runner, triathlete, and coach. His athletic resume boasts impressive accomplishments, including high school state records, an IRONMAN World Championship qualification and many Boston Marathons. He’s also coached many middle and high school athletes to success, aiding in successful college athletic careers. In the episode, Kevin talks about coming back from a dramatic biking accident, accomplishing new goals in his 50s, his coaching philosophy, and tips for anyone interested in running - no matter their age. Give it a listen, you’ll learn so much from Kevin!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

In the midst of a move and work travel, Haven shares timely tips on how to healthfully travel, including tips for healthy meals, snacks, hydration, sleep, movement, and more. If you travel for work or simply travel on a regular basis, and want to feel your very best (even while on the road or in the skies), this episode is for you!Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.

This week on the Health by Haven Podcast, Haven chats with a dear friend, Megan Cannella. Megan is a third grade teacher by day and Pure Barre instructor by night (and sometimes early morning!). They discuss Megan’s Pure Barre journey from client to instructor to general manager. Megan gives incredible tips to current and aspiring group fitness instructors and encourages anyone who is interested in group fitness to take that leap and invest in themselves. Megan is so uplifting and supportive - this is the perfect conversation if you’re in need of a pep talk or a confidence booster. Try one of Megan’s Pure Barre classes at Pure Barre Auburn or follow her on social media, @megan_annmarie. Follow Haven on Instagram @healthbyhaven for more health and wellness content! Get healthy recipes, read wellness articles, and learn all about HxH at healthbyhaven.com.