IGNITEHer Wellness Podcast
IGNITEHer Wellness is a podcast about enlightening females of all ages how to utilize their unique cycle, (AKA Infradian Rhythm or menstrual cycle) to guide their nutrition, exercise and lifestyle choices. Whether you just started your period or you are in menopause, there are specific actions YOU can take to optimize your health, helping to reach any goal you desire!
Join the conversation and find out how you can empower yourself and other women to take charge of their life by learning more about how their unique body works. Help bring awareness to women's UNIQUE and POWERFUL rhythm!
Episodes
36 episodes
Why Fatigue, Belly Fat & Mood Swings Aren't Your Fault
If you’ve been blaming yourself for the weight gain, constant exhaustion, and emotional ups and downs — it’s time to stop. In this episode, Traci breaks down why these common symptoms during perimenopause and menopause aren’t a sign of failu...
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Season 2
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Episode 8
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8:06
PERIMENOPAUSE 101: What's Really Going On With Those Hormones
Dive into our first training with an overview of our female hormones!Estrogen, Progesterone, Testosterone OH MY! Listen, Learn, TAKE ACTION!GRAB YOUR FREE GUIDE!Struggling with low energy, brain fog, or fee...
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Season 2
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Episode 7
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20:42
Balance You Blood Sugar, Balance Your Hormones, 1 Piece of my Hormone Harmony Roadmap
FOOD, DIET, FUEL, a big piece of our hormone puzzle. Listen in and see how our food affects our hormones and what we can do about it!GET your FREE HORMONE GUIDE:Struggling with low energy, brain fog, or feeling off in ...
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Season 2
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Episode 6
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20:42
Food to Eat, Foods to Avoid: PERIMENOPAUSE/MENOPAUSE HEALTH
Traci focuses on the connection between nutrition and hormone health, outlining key dietary recommendations and foods to include/exclude for optimal hormone balance. She emphasized the importance of strength training, adequate sleep, and stress...
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Season 2
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Episode 5
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9:30
Your Not Broken, Your Evolving: Lifestyle Changes In Perimenopause Review
Perimenopause and menopause aren’t the end — they’re a powerful transition. Join personal trainer and women’s health coach Traci Havlik as she unpacks real-life lifestyle strategies to help you feel strong, clear, and in control.From hor...
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Season 2
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Episode 4
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30:53
Hormone Harmony: How exercise impacts our hormones (during perimenopause/menopause)
You can do what you want,.I'll never stop you BUT there are certain activities that help OPTIMIZE your hormones!Runner? keep running! power lifter? Keep lifting! Walker? Keep walking! Enjoy your movement!
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Season 2
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Episode 3
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20:29
Cycle Synching Masterclass: Your Female Athlete Empowerment Guide
Welcome to the Run Training + Cycle Synching Masterclass — where female runners learn how to train smarter, not harder. Whether you're navigating your cycle, perimenopause, or just want to feel better on your runs, this is your go-to space for ...
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Season 2
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Episode 2
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43:59
Thrive During Perimenopause: Hormone Health & PROTEIN
Join us as we embark on season II of Thriving during Perimenopause. Today we are beginning with the FUNDAMENTALS of nutrition: With protein being building block #1.Come on back next week as we follow up with protein timing and dis...
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Season 2
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Episode 1
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13:56
"75% of Women Experience This: Vital Stats You Need to Know for World Menopause Month"
75% of perimenopausal and menopausal women experience vasomotor symptoms, which include hot flashes and night sweats. These are among the most common and disruptive symptoms during this transition. Other frequent symptoms i...
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Season 2
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Episode 28
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14:08
Hormones, Mental Health & Finding Balance
Hi! My name is Traci and not only am I a normal mother of 2, I'm a teacher, personal trainer, run coach and a hormone health coach dedicated to empowering women to reclaim control over their bodies and minds. Today, in honor of Mental Health Aw...
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Season 1
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Episode 27
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15:14
Running and Female Hormones: Facts Over Fear
Join us for a run down through the world of running and female hormones! Strap on your sneakers and brace yourself for a rollercoaster ride as we separate the facts from the fiction in this hormone-filled episode. From the highs of endorphins t...
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Season 1
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Episode 26
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15:42
The Importance of Periodizing Your Running and Strength Training with Your Cycle
In today's episode, we're diving into the importance of periodizing your running and strength training with your menstrual cycle for optimal hormone balance and performance.When you learn to work with your body you can become more in tu...
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13:59
Navigating Hormone Testing: Empowering Your Health Journey
Welcome to another insightful episode of IgniteHER Wellness Podcast, brought o you by Traci, the Owner of Train With Fire, a virtual gym for busy women. Today, we're diving into the pivotal topic of hormone testing and its paramount importance ...
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Season 1
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Episode 23
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25:46
How Hormonal Imbalances affect Your Mood & Emotions
Listen in as I share Module 4 of my Hormone Harmony Course. Learn all about how your mood and emotions are affected by your hormonal fluctuations.Learn more about my Hormone Harmony Course and don't forget to take the Quiz!
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Season 1
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Episode 22
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29:26
Hormone Harmony: Cycle Synching
Title: Harmonizing Hormones: The Power of Cycle SyncingDescription:Welcome to "Harmonizing Hormones," the podcast where we delve into the intricacies of hormonal health and how to optimize it for overall well-being. I...
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Season 1
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Episode 21
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27:11
Hijacked Hormones: Spilling the Tea of Hormonal Imbalance with Sloane Heller
"Welcome to the premiere episode of Hijacked Hormones' the podcast where we tackle the ups and downs of perimenopause with a side of humor! I'm your host Traci of Train With Fire, and today, I'm delighted to have a candid conversation with the ...
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Season 1
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Episode 20
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46:10
Hormone Regulation and Your Lifestyle Choices: HH#2
Join us as we talk all things lifestyle "choices". YES. Many of our own personal choices can have a profound affect on our hormones and how they function. Jump into this episode as I review the top 4 Habits that we mus...
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Season 1
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Episode 19
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30:42
Talk to Traci!: Top 10 Actions to bring Balance to Your Hormones
Did you know that hormone imbalance affects 85% of women and 80% of women experience a hormonal imbalance twice in their life. YAY! Today I wanted to share with you the TOP 10 things I did when I FINALLY recognized what was going on...
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Season 1
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Episode 18
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21:50
WELCOME: Hormone Harmony Module 1 Overview
Week 1 of 6 of our Hormone Harmony Course! I'm so glad your here!Have you taken my FREE HORMONE HEALTH QUIZ?https://www.tryinteract.com/share/quiz/64f680cde26b1d0014e1c54c
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Season 1
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Episode 17
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14:42
3 Things Tracking Sleep Taught ME
SLEEP is QUEEN! Listen into the BIG 3 things I learned when tracking my sleep.If your like me, your GREAT at burning the candle at both ends, maybe having that extra glass of wine at night, sifting through all your social ...
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Season 1
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Episode 16
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6:08
Should I Get My Hormones Tested?
No matter what age of female you are, in your 20's, 30's and beyond...get your hormones tested! In your 20's, gives you a baseline, your 30's thing can start to change, 40's perimenopause and menopause can kick in (even in your 30's)Sym...
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Season 1
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Episode 15
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18:06
Moods & Emotions: How Hormones Come Into Play
We all know women are always blamed for being moody or cray cray...YEAP! Even when I was an 18 year old still, without a period, I would make fun of my friends, roll my eyes and say "blah blah blah" when they complained about their headac...
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Season 1
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Episode 14
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16:20
Insulin Resistance and Hormonal Changes
Hi there! Today we are talking about INSULIN RESISTANCE...another FUN term to look at when regarding our bodies seemingly inability to lose weight and major fatigue, especially in Perimenopause and Menopause. Listen in to to...
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Season 1
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Episode 13
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10:53
Supplements for Women's Hormone Health
Hello, my beautiful souls! Welcome to another empowering episode of IgniteHer Wellness Podcast, the go-to space for all things health and wellness. I'm your passionate host and certified personal trainer/health coach Traci and I'm thrilled to d...
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Season 1
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Episode 12
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19:40