IGNITEHer Wellness Podcast

Send us Fan Mail

 For most of my life, running and fitness were my answer to everything. Stress? I ran it out. Heartbreak? I trained harder. Pressure from work and raising kids? Lacing up was my outlet. Movement was always the solution.

But then perimenopause hit — seemingly out of nowhere — and for the first time, I couldn’t outwork my body. The harder I pushed, the more it pushed back. Suddenly, my old strategies weren’t working, and I was faced with a reality that shocked me: to feel better, I needed to lean into the opposite of what I’d always done — more rest, more sleep, more recovery, and tools for relaxation.

In this episode, I share:
 💡 My raw experience with the sudden shift of perimenopause
 🏃‍♀️ How running went from my outlet to my wake-up call
 🛑 Why you can’t simply “out-train” hormonal changes
 🌱 What new strategies I’ve discovered to support performance, health, and sanity in this new season

If you’ve ever felt blindsided by perimenopause or frustrated that your go-to solutions suddenly stopped working, you’re not alone. This conversation is about honesty, adaptation, and finding new ways to thrive when your body changes the rules.

Learn how to move, lift, and recover in a way that supports your hormones, energy, and strength!  Grab the FREE GUIDE!

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

If you’ve ever felt sluggish, heavy, or mentally drained in the days leading up to your period, you’re not alone — and you’re not broken. In this episode, we dive into what’s really happening in the late luteal phase and why giving yourself permission to back off isn’t quitting…it’s strategy.

I’ll break down:
 🔬 The science of hormone shifts (progesterone, estrogen, and performance)
 📊 Stats on how the late luteal phase can impact endurance, recovery, and intensity
 🚫 Common myths about training and your cycle
 ✅ How Type A athletes can reframe “pulling back” as part of the plan, not a failure

This conversation is about trusting your body, adjusting with intention, and training smarter — so you can hit race day strong, fresh, and ready.

🎧 Tune in and learn how listening to your hormones can be the ultimate performance edge.

Don't forget to grab my FREE GUIDE, Thrive in Perimenopause, the Complete Hormone Balancing Starter Guide.

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

There’s a lot of noise out there about quick fixes for women in perimenopause — from “balancing your hormones” to cycle synching workouts, wearing weighted vests, or relying on supplements. In this episode, I’m busting the myths: hormones aren’t ever perfectly “balanced,” cycle synching is more about body awareness than changing your entire training plan each week, and there’s no real research behind weighted vests or magic supplements for perimenopause. What really moves the needle? Consistency, lifestyle choices, and the support of a coach and community to help you stay accountable.

Be a "smart" consumer.  

Be on the cutting edge of female health info by joining my weekly newsletter below!

JOIN THE NEWSLETTER! 

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

Curious about intermittent fasting but unsure how it affects women differently? In this short episode, I break down the latest research on intermittent fasting, how it interacts with hormones, and what women need to know to stay healthy while trying this popular approach. From benefits like improved insulin sensitivity and cardiovascular health to potential risks for premenopausal women, I cover practical tips and insights to help you decide if fasting is right for your body. Tune in and get the clarity you need to fast smart and feel your best!

Get my MIDLIFE HORMONE & ENERGY RESET GUIDE

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 failure or laziness — they’re signs of hormone shifts.

You’ll learn:
 💥 The real reason behind stubborn belly fat and low energy
 🧠 How hormone fluctuations impact your mood and metabolism
 💪 What you can do to feel better — without extreme diets or burnout workouts

This episode is your reminder: you’re not broken — your body is asking for a new approach. And you don’t have to figure it out alone.

GRAB my FREE GUIDE!

Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox to help you feel strong, focused, and in control of your health.

Get the Guide, Join the list!  

https://trainwithfire.myflodesk.com/i69eupgsy4

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox to help you feel strong, focused, and in control of your health.

✨ Get the Guide + Join the List

https://trainwithfire.myflodesk.com/i69eupgsy4

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox to help you feel strong, focused, and in control of your health.

Get the Guide, plus join the list! Click the link below!

https://trainwithfire.myflodesk.com/i69eupgsy4

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 management as additional factors supporting hormone health. 

Grab Your FREE Hormone Support Guide:

Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox to help you feel strong, focused, and in control of your health.

https://trainwithfire.myflodesk.com/i69eupgsy4

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 hormone shifts and sleep struggles to movement, mindset, and nutrition — we ditch the fear and confusion for facts, freedom, and fire.

Because you’re not broken… you’re evolving.

New episodes weekly for women who want to thrive — not just survive — this season of life.  Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox to help you feel strong, focused, and in control of your health.

Get the GUIDE: https://trainwithfire.myflodesk.com/i69eupgsy4

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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!

🔥 Free Hormone Support Guide for Women

 Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox to help you feel strong, focused, and in control of your health. Click the link below!

https://trainwithfire.myflodesk.com/i69eupgsy4

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!