IGNITEHer Wellness Podcast Wed, 08 Apr 2026 08:14:50 -0400 http://www.trainwithfire.net en-us © 2026 IGNITEHer Wellness Podcast yes 3afb1ed6-62a7-5214-be5b-27f5f9718c4d tlhavlik@gmail.com Traci episodic false 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!

]]> Buzzsprout (https://www.buzzsprout.com) women health, strength, hormones, fitness, cycle synching, period, running, at home workouts, pms, menopause, mental health, stress management, sleep, nutrition for runner, women's nutrition, women's running, cross country girls Traci tlhavlik@gmail.com https://storage.buzzsprout.com/ue3t8in6vngm8w7vaftq6xtxfg6h?.jpg IGNITEHer Wellness Podcast http://www.trainwithfire.net Why Anxiety, Depression, and ADHD Feel Worse in Perimenopause (And What Your Brain Actually Needs) Why Anxiety, Depression, and ADHD Feel Worse in Perimenopause (And What Your Brain Actually Needs) Many women experience worsening anxiety, depression, and ADHD symptoms during perimenopause—but it’s not “just stress.” In this episode, Traci Herridge explains the neuroscience behind hormone fluctuations, how estrogen affects the brain, and why midlife women often feel mentally overwhelmed during this transition. Learn science-based strategies to stabilize mood, support dopamine and serotonin, and protect mental health through sleep, movement, nutrition, and lifestyle habits.


Are your hormones optimized?  (there is no such thing as "balanced" btw:). Check out my hormone checklist and see how you're doing!  HORMONE CHECKLIST

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


]]> Many women experience worsening anxiety, depression, and ADHD symptoms during perimenopause—but it’s not “just stress.” In this episode, Traci Herridge explains the neuroscience behind hormone fluctuations, how estrogen affects the brain, and why midlife women often feel mentally overwhelmed during this transition. Learn science-based strategies to stabilize mood, support dopamine and serotonin, and protect mental health through sleep, movement, nutrition, and lifestyle habits.


Are your hormones optimized?  (there is no such thing as "balanced" btw:). Check out my hormone checklist and see how you're doing!  HORMONE CHECKLIST

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


]]> Traci Buzzsprout-18802524 Fri, 06 Mar 2026 12:00:00 -0500 554 2 18 full false Midlife Sleep Reset: The Science of Hormones, Cortisol & Recovery for Women 40+ Midlife Sleep Reset: The Science of Hormones, Cortisol & Recovery for Women 40+ Struggling with sleep in your 40s and 50s? Waking at 3am, wired but exhausted? In this episode, we break down the science of midlife sleep and how shifting estrogen, progesterone, and cortisol impact fat loss, muscle recovery, running performance, and hormone balance.

You’ll learn:

  • Why sleep becomes harder in perimenopause and menopause
  • The cortisol–blood sugar connection behind 2–3am wakeups
  • How poor sleep affects belly fat, muscle loss, and metabolism
  • Why sleep is the secret weapon for runners and strength training in midlife
  • A simple, realistic sleep reset plan for busy women

If you want better energy, improved recovery, balanced hormones, and sustainable fat loss — this episode is your science-forward guide.

Perfect for women 40+, runners, strength trainers, and busy professionals navigating perimenopause.


Grab my FREE HORMONE BALANCE CHECKLIST!

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


]]> Struggling with sleep in your 40s and 50s? Waking at 3am, wired but exhausted? In this episode, we break down the science of midlife sleep and how shifting estrogen, progesterone, and cortisol impact fat loss, muscle recovery, running performance, and hormone balance.

You’ll learn:

  • Why sleep becomes harder in perimenopause and menopause
  • The cortisol–blood sugar connection behind 2–3am wakeups
  • How poor sleep affects belly fat, muscle loss, and metabolism
  • Why sleep is the secret weapon for runners and strength training in midlife
  • A simple, realistic sleep reset plan for busy women

If you want better energy, improved recovery, balanced hormones, and sustainable fat loss — this episode is your science-forward guide.

Perfect for women 40+, runners, strength trainers, and busy professionals navigating perimenopause.


Grab my FREE HORMONE BALANCE CHECKLIST!

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


]]> Traci Buzzsprout-18706129 Wed, 18 Feb 2026 10:00:00 -0500 451 2 17 full false How to Train in Midlife to Support Hormones, Metabolism & Fat Loss After 40 How to Train in Midlife to Support Hormones, Metabolism & Fat Loss After 40 If your workouts suddenly stopped working after 40, it’s not your motivation — it’s your hormones.

In this episode, women’s health and fitness coach Traci Herridge breaks down the science behind training during perimenopause and midlife, including how estrogen, cortisol, and insulin sensitivity affect fat loss, muscle, metabolism, and recovery. You’ll learn exactly how to structure strength training, cardio, walking, and recovery to support hormone balance instead of burning out your body.

This episode covers:
 ✔️ Best workouts for women over 40
 ✔️ How strength training improves hormone balance & metabolism
 ✔️ Why too much cardio and HIIT can backfire in midlife
 ✔️ How to train for fat loss without wrecking hormones
 ✔️ Simple weekly training structure for busy women

Whether you’re navigating perimenopause, menopause, or midlife weight changes, this episode will help you train smarter — not harder — and finally work with your hormones.

🎧 Perfect for women over 40, runners, busy professionals, and anyone looking for science-backed fitness for hormone health.

Grab my FREE HORMONE HEALTH CHECKLIST BELOW!

https://trainwithfire.myflodesk.com/h32gquqbul

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


]]> If your workouts suddenly stopped working after 40, it’s not your motivation — it’s your hormones.

In this episode, women’s health and fitness coach Traci Herridge breaks down the science behind training during perimenopause and midlife, including how estrogen, cortisol, and insulin sensitivity affect fat loss, muscle, metabolism, and recovery. You’ll learn exactly how to structure strength training, cardio, walking, and recovery to support hormone balance instead of burning out your body.

This episode covers:
 ✔️ Best workouts for women over 40
 ✔️ How strength training improves hormone balance & metabolism
 ✔️ Why too much cardio and HIIT can backfire in midlife
 ✔️ How to train for fat loss without wrecking hormones
 ✔️ Simple weekly training structure for busy women

Whether you’re navigating perimenopause, menopause, or midlife weight changes, this episode will help you train smarter — not harder — and finally work with your hormones.

🎧 Perfect for women over 40, runners, busy professionals, and anyone looking for science-backed fitness for hormone health.

Grab my FREE HORMONE HEALTH CHECKLIST BELOW!

https://trainwithfire.myflodesk.com/h32gquqbul

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


]]> Traci Buzzsprout-18631229 Thu, 05 Feb 2026 13:00:00 -0500 1084 2 16 full false Out of Survival Mode: Why Training Harder Isn’t Working Out of Survival Mode: Why Training Harder Isn’t Working Midlife changes everything—especially how your body responds to stress and exercise. This podcast explains the physiology behind fatigue, insulin resistance, and stalled progress, and teaches women how to train for energy, longevity, and metabolic health.


 Ready to feel good again?

 👉 Grab The Feel Good Formula and learn how to train for real life.


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


]]> Midlife changes everything—especially how your body responds to stress and exercise. This podcast explains the physiology behind fatigue, insulin resistance, and stalled progress, and teaches women how to train for energy, longevity, and metabolic health.


 Ready to feel good again?

 👉 Grab The Feel Good Formula and learn how to train for real life.


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


]]> Traci Buzzsprout-18586119 Wed, 28 Jan 2026 15:00:00 -0500 701 2 15 full false Heal Your Hormones & Restore Your Energy Naturally Heal Your Hormones & Restore Your Energy Naturally Are you feeling exhausted, stressed, or out of balance — especially in midlife? In this video, you’ll learn how to heal your hormones naturally and restore your energy without dieting, detoxing, or pushing harder.

We cover:

  • Why hormones are never perfectly balanced — they’re optimized for each individual
  • How blood sugar impacts hormone health, fatigue, and weight
  • Simple ways to lower cortisol and reduce stress naturally
  • Hormone support for perimenopause and beyond
  • Why traditional health advice stops working in midlife

This video is for women who want sustainable energy, better mood, and hormone support that works with their body — not against it.

✨ Free Hormone Balance Checklist 

👍 Like, subscribe, and share if you’re ready to stop fighting your hormones and start supporting them naturally.

#HormoneHealth
#PerimenopauseSupport
#MidlifeWellness
#HealYourHormones
#WomensHealth

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


]]> Are you feeling exhausted, stressed, or out of balance — especially in midlife? In this video, you’ll learn how to heal your hormones naturally and restore your energy without dieting, detoxing, or pushing harder.

We cover:

  • Why hormones are never perfectly balanced — they’re optimized for each individual
  • How blood sugar impacts hormone health, fatigue, and weight
  • Simple ways to lower cortisol and reduce stress naturally
  • Hormone support for perimenopause and beyond
  • Why traditional health advice stops working in midlife

This video is for women who want sustainable energy, better mood, and hormone support that works with their body — not against it.

✨ Free Hormone Balance Checklist 

👍 Like, subscribe, and share if you’re ready to stop fighting your hormones and start supporting them naturally.

#HormoneHealth
#PerimenopauseSupport
#MidlifeWellness
#HealYourHormones
#WomensHealth

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


]]> Traci Buzzsprout-18480846 Fri, 09 Jan 2026 11:00:00 -0500 789 2 14 full false “Recover Stronger: Supporting Your Body in Perimenopause” “Recover Stronger: Supporting Your Body in Perimenopause” Most women in perimenopause are told to “push harder” or “slow down”—but the truth is, recovery is where the magic happens. Hormonal changes shift how our bodies heal, adapt, and respond to training. In this 10-minute episode, I share why recovery is more important than ever during perimenopause and practical ways to improve it. From sleep and nutrition to stress management and active rest, you’ll walk away with simple steps to feel stronger, recover faster, and keep doing what you love.


Don't stop here, grab your FREE, FEEL GOOD AGAIN FORMULA HERE!


Thanks for joining me and please like, share and comment if you liked this cast today!

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


]]> Most women in perimenopause are told to “push harder” or “slow down”—but the truth is, recovery is where the magic happens. Hormonal changes shift how our bodies heal, adapt, and respond to training. In this 10-minute episode, I share why recovery is more important than ever during perimenopause and practical ways to improve it. From sleep and nutrition to stress management and active rest, you’ll walk away with simple steps to feel stronger, recover faster, and keep doing what you love.


Don't stop here, grab your FREE, FEEL GOOD AGAIN FORMULA HERE!


Thanks for joining me and please like, share and comment if you liked this cast today!

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


]]> Traci Buzzsprout-17951485 Fri, 03 Oct 2025 11:00:00 -0400 622 2 13 full false When Running Isn't Enough: My Shift Into Perimenopause When Running Isn't Enough: My Shift Into Perimenopause
 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!


]]>
 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!


]]> Traci Buzzsprout-17907653 Thu, 25 Sep 2025 17:00:00 -0400 834 2 12 full false 🎙️ Episode Title: Why Backing Off in the Late Luteal Phase is Smart, Not Weak 🎙️ Episode Title: Why Backing Off in the Late Luteal Phase is Smart, Not Weak 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!


]]> 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!


]]> Traci Buzzsprout-17872512 Fri, 19 Sep 2025 10:00:00 -0400 432 2 11 full false Hormone “Balancing,” Cycle Synching & Perimenopause Myths Hormone “Balancing,” Cycle Synching & Perimenopause Myths 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!


]]> 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!


]]> Traci Buzzsprout-17815967 Tue, 09 Sep 2025 11:00:00 -0400 766 2 10 full false Intermittent Fasting for Women: What You Need to Know Intermittent Fasting for Women: What You Need to Know 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 FREE HORMONE GUIDE


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


]]> 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 FREE HORMONE GUIDE


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


]]> Traci Buzzsprout-17789989 Thu, 04 Sep 2025 11:00:00 -0400 684 2 9 full false Why Fatigue, Belly Fat & Mood Swings Aren't Your Fault 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 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!


]]> 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!


]]> Traci Buzzsprout-17595902 Thu, 31 Jul 2025 16:00:00 -0400 486 2 8 full false PERIMENOPAUSE 101: What's Really Going On With Those Hormones 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 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!


]]> 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!


]]> Traci Buzzsprout-17595873 Thu, 31 Jul 2025 16:00:00 -0400 1242 2 7 full false Balance You Blood Sugar, Balance Your Hormones, 1 Piece of my Hormone Harmony Roadmap 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 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!


]]> 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!


]]> Traci Buzzsprout-17595816 Thu, 31 Jul 2025 16:00:00 -0400 1242 2 6 full false Food to Eat, Foods to Avoid: PERIMENOPAUSE/MENOPAUSE HEALTH 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 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!


]]> 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!


]]> Traci Buzzsprout-17595760 Thu, 31 Jul 2025 16:00:00 -0400 570 2 5 full false Your Not Broken, Your Evolving: Lifestyle Changes In Perimenopause Review 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 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!


]]> 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!


]]> Traci Buzzsprout-17595725 Thu, 31 Jul 2025 16:00:00 -0400 1853 2 4 full false Hormone Harmony: How exercise impacts our hormones (during perimenopause/menopause) 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!

🔥 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!


]]> 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!


]]> Traci Buzzsprout-17595593 Thu, 31 Jul 2025 16:00:00 -0400 1229 2 3 full false Cycle Synching Masterclass: Your Female Athlete Empowerment Guide 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 hormone-smart running strategies, strength tips, and mindset support. Let's align your training with your body, not against it.


Join my newsletter to stay in the loop with updated hormone health/fitness information!

https://trainwithfire.myflodesk.com/e1vasjkyrf

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


]]> 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 hormone-smart running strategies, strength tips, and mindset support. Let's align your training with your body, not against it.


Join my newsletter to stay in the loop with updated hormone health/fitness information!

https://trainwithfire.myflodesk.com/e1vasjkyrf

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


]]> Traci Buzzsprout-17590048 Wed, 30 Jul 2025 16:00:00 -0400 2639 2 2 full false Thrive During Perimenopause: Hormone Health & PROTEIN 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 discuss when, how much and what kind of fats fit into your macronutrients along with the importance of fiber and complex carbs for our gut health.

Follow up with me during the week by joining my newsletter!

https://trainwithfire.myflodesk.com/e1vasjkyrf

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


]]> 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 discuss when, how much and what kind of fats fit into your macronutrients along with the importance of fiber and complex carbs for our gut health.

Follow up with me during the week by joining my newsletter!

https://trainwithfire.myflodesk.com/e1vasjkyrf

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


]]> Buzzsprout-16106435 Thu, 14 Nov 2024 11:00:00 -0500 836 2 1 full false "75% of Women Experience This: Vital Stats You Need to Know for World Menopause Month" "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 include mood swings, sleep disturbances, and changes in metabolism or weight.

Today I introduce you to World Menopause Month, share a little about myself if you are new to my podcast, and talk about the 7 Wellness Pilars of Menopause.  It's a short but sweet episode, kicking off my WORLD MENOPAUSE DAY series for the month of October.

Learn more about my Hormone Harmony Course that launches in 1 Week!

https://trainwithfire.myflodesk.com/trainwithfire












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


]]> 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 include mood swings, sleep disturbances, and changes in metabolism or weight.

Today I introduce you to World Menopause Month, share a little about myself if you are new to my podcast, and talk about the 7 Wellness Pilars of Menopause.  It's a short but sweet episode, kicking off my WORLD MENOPAUSE DAY series for the month of October.

Learn more about my Hormone Harmony Course that launches in 1 Week!

https://trainwithfire.myflodesk.com/trainwithfire












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


]]> Traci Buzzsprout-15848417 Tue, 01 Oct 2024 16:00:00 -0400 848 2 28 full false Hormones, Mental Health & Finding Balance 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 Awareness Week, I'm delving into the profound impact of hormone imbalances on mental well-being, particularly during the tumultuous phase of perimenopause and PMS.

If you want to learn more about what I talked about, get on my FREE WEBINAR list  and we'll be doing a deeper dive into helping you balance your hormones for improved mental and physical health!  Click the link below!

https://trainwithfire.myflodesk.com/rpmc315mo4


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


]]> 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 Awareness Week, I'm delving into the profound impact of hormone imbalances on mental well-being, particularly during the tumultuous phase of perimenopause and PMS.

If you want to learn more about what I talked about, get on my FREE WEBINAR list  and we'll be doing a deeper dive into helping you balance your hormones for improved mental and physical health!  Click the link below!

https://trainwithfire.myflodesk.com/rpmc315mo4


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


]]> Traci Buzzsprout-15066669 Tue, 14 May 2024 10:00:00 -0400 914 1 27 full false Running and Female Hormones: Facts Over Fear 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 to the lows of PMS, I'm dishing out the  truth about how running affects our hormonal rollercoaster. Tune in as we navigate the wild and wacky world of running and hormones!

Don't forget to discover your own hormone health by taking my fun interactive  QUIZ!

Head over to my Facebook Page Train With Fire, give it a like and follow and I'll send you over your FREE Cycle Synching Guide that breaks down the 3 most IMPORTANT cycle synching topics helping you to learn how to cycle synch in a month!

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


]]> 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 to the lows of PMS, I'm dishing out the  truth about how running affects our hormonal rollercoaster. Tune in as we navigate the wild and wacky world of running and hormones!

Don't forget to discover your own hormone health by taking my fun interactive  QUIZ!

Head over to my Facebook Page Train With Fire, give it a like and follow and I'll send you over your FREE Cycle Synching Guide that breaks down the 3 most IMPORTANT cycle synching topics helping you to learn how to cycle synch in a month!

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


]]> Traci Buzzsprout-15039541 Thu, 09 May 2024 09:00:00 -0400 942 1 26 full false The Importance of Periodizing Your Running and Strength Training with Your Cycle 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 tune with your nutrition, training, and lifestyle  making losing weight, hitting Pr's easier!

Don't forget to discover your own hormone health by taking my fun interactive  QUIZ!

Head over to my Facebook Page Train With Fire, give it a like and follow and I'll send you over your FREE Cycle Synching Guide that breaks down the 3 most IMPORTANT cycle synching topics helping you to learn how to cycle synch in a month!

www.facebook.com/trainwithfire 

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


]]> 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 tune with your nutrition, training, and lifestyle  making losing weight, hitting Pr's easier!

Don't forget to discover your own hormone health by taking my fun interactive  QUIZ!

Head over to my Facebook Page Train With Fire, give it a like and follow and I'll send you over your FREE Cycle Synching Guide that breaks down the 3 most IMPORTANT cycle synching topics helping you to learn how to cycle synch in a month!

www.facebook.com/trainwithfire 

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


]]> Traci Buzzsprout-14738134 Thu, 21 Mar 2024 12:00:00 -0400 839 full false Navigating Hormone Testing: Empowering Your Health Journey 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 in achieving optimal health and hormone balance. As a hormone health coach, I'm often asked why hormone testing is crucial and how to effectively communicate with healthcare providers about it.

In this episode, we'll explore the significance of hormone testing as a foundational tool for understanding individual hormone profiles, identifying imbalances, and devising personalized wellness strategies. From irregular menstrual cycles to mood swings and fatigue, our hormones play a profound role in various aspects of our health, making accurate testing essential for targeted interventions.

Furthermore, we'll discuss the importance of being empowered to ask the right questions during medical appointments. Many individuals feel intimidated or uncertain about broaching the topic of hormone testing with their healthcare providers. We'll provide practical guidance on how to initiate these conversations, articulate concerns, and advocate for comprehensive hormone assessments.

Join us as we unravel the complexities of hormone testing, equip you with the knowledge to advocate for your health, and empower you to embark on a transformative journey towards holistic hormone balance and overall well-being. Tune in to this episode of EmpowerHer Wellness and take the first step towards reclaiming control of your hormonal health!

Interested in getting started on your own hormone health journey?  Take this Quiz and find out more!











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


]]> 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 in achieving optimal health and hormone balance. As a hormone health coach, I'm often asked why hormone testing is crucial and how to effectively communicate with healthcare providers about it.

In this episode, we'll explore the significance of hormone testing as a foundational tool for understanding individual hormone profiles, identifying imbalances, and devising personalized wellness strategies. From irregular menstrual cycles to mood swings and fatigue, our hormones play a profound role in various aspects of our health, making accurate testing essential for targeted interventions.

Furthermore, we'll discuss the importance of being empowered to ask the right questions during medical appointments. Many individuals feel intimidated or uncertain about broaching the topic of hormone testing with their healthcare providers. We'll provide practical guidance on how to initiate these conversations, articulate concerns, and advocate for comprehensive hormone assessments.

Join us as we unravel the complexities of hormone testing, equip you with the knowledge to advocate for your health, and empower you to embark on a transformative journey towards holistic hormone balance and overall well-being. Tune in to this episode of EmpowerHer Wellness and take the first step towards reclaiming control of your hormonal health!

Interested in getting started on your own hormone health journey?  Take this Quiz and find out more!











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


]]> Traci Buzzsprout-14542468 Wed, 21 Feb 2024 11:00:00 -0500 1546 1 23 full false How Hormonal Imbalances affect Your Mood & Emotions 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!

Discover Your Hormone Health Quiz
 
Course details: https://trainwithfire.myflodesk.com/trainwithfire 

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


]]> 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!

Discover Your Hormone Health Quiz
 
Course details: https://trainwithfire.myflodesk.com/trainwithfire 

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


]]> Traci Buzzsprout-14499478 Tue, 13 Feb 2024 21:00:00 -0500 1766 1 22 full false Hormone Harmony: Cycle Synching Hormone Harmony: Cycle Synching
Title: Harmonizing Hormones: The Power of Cycle Syncing

Description:
Welcome to "Harmonizing Hormones," the podcast where we delve into the intricacies of hormonal health and how to optimize it for overall well-being. 

In this episode, we're exploring the revolutionary concept of cycle syncing and its profound impact on hormonal health. Join me as we unravel the mysteries of our menstrual cycles and discover how syncing our activities, nutrition, and lifestyle choices with each phase can lead to enhanced vitality and balance.

Throughout history, women have been taught to view their menstrual cycles as inconvenient nuisances. However, by embracing cycle syncing, we can reframe our relationship with our bodies and unlock the transformative potential of our natural rhythms.

From aligning exercise routines with our energy levels to adjusting our diets to support hormonal fluctuations, cycle syncing offers a holistic approach to health that honors the innate wisdom of our bodies. By listening to our unique hormonal signals and adapting our lifestyles accordingly, we can experience improved mood, energy, and overall well-being.

Whether you're seeking relief from hormonal imbalances, looking to optimize fertility, or simply curious about harnessing the power of your menstrual cycle, this episode is for you. Join me as we embark on a journey towards hormonal harmony and discover the profound importance of cycle syncing for our health and happiness.

Discover Your hormonal health yet?  Take the quiz!

https://trainwithfire.myflodesk.com/8e2586c5-f073-4603-b786-3b4e4efefb75

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


]]>
Title: Harmonizing Hormones: The Power of Cycle Syncing

Description:
Welcome to "Harmonizing Hormones," the podcast where we delve into the intricacies of hormonal health and how to optimize it for overall well-being. 

In this episode, we're exploring the revolutionary concept of cycle syncing and its profound impact on hormonal health. Join me as we unravel the mysteries of our menstrual cycles and discover how syncing our activities, nutrition, and lifestyle choices with each phase can lead to enhanced vitality and balance.

Throughout history, women have been taught to view their menstrual cycles as inconvenient nuisances. However, by embracing cycle syncing, we can reframe our relationship with our bodies and unlock the transformative potential of our natural rhythms.

From aligning exercise routines with our energy levels to adjusting our diets to support hormonal fluctuations, cycle syncing offers a holistic approach to health that honors the innate wisdom of our bodies. By listening to our unique hormonal signals and adapting our lifestyles accordingly, we can experience improved mood, energy, and overall well-being.

Whether you're seeking relief from hormonal imbalances, looking to optimize fertility, or simply curious about harnessing the power of your menstrual cycle, this episode is for you. Join me as we embark on a journey towards hormonal harmony and discover the profound importance of cycle syncing for our health and happiness.

Discover Your hormonal health yet?  Take the quiz!

https://trainwithfire.myflodesk.com/8e2586c5-f073-4603-b786-3b4e4efefb75

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


]]> Traci Buzzsprout-14457875 Wed, 07 Feb 2024 09:00:00 -0500 1631 1 21 full false Hijacked Hormones: Spilling the Tea of Hormonal Imbalance with Sloane Heller 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 fabulous Sloane Heller of Sloane Heller Communications.

Sloane, a mother of two, devoted wife, and fierce advocate for women's health, shares her perimenopause journey alongside mine. We dive into the laughter-filled tales of our first symptoms – those unexpected surprises that left us questioning our sanity! From mood swings that rivaled roller coasters to the sudden changes in our period, nothing is off-limits in this discussion.

But fear not! We're bringing the heat – literally! Tune in as we spill the beans on coping techniques that saved our sanity and how we navigated the maze of finding the right help. Get ready for lessons, and a newfound hope for perils of perimenopause. It's time to educate, accept, and advocate for women's hormonal health.

Discover YOUR Hormone Health with this 1 minute fun interactive quiz below!

DISCOVER YOUR HORMONE HEALTH QUIZ!

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


]]> "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 fabulous Sloane Heller of Sloane Heller Communications.

Sloane, a mother of two, devoted wife, and fierce advocate for women's health, shares her perimenopause journey alongside mine. We dive into the laughter-filled tales of our first symptoms – those unexpected surprises that left us questioning our sanity! From mood swings that rivaled roller coasters to the sudden changes in our period, nothing is off-limits in this discussion.

But fear not! We're bringing the heat – literally! Tune in as we spill the beans on coping techniques that saved our sanity and how we navigated the maze of finding the right help. Get ready for lessons, and a newfound hope for perils of perimenopause. It's time to educate, accept, and advocate for women's hormonal health.

Discover YOUR Hormone Health with this 1 minute fun interactive quiz below!

DISCOVER YOUR HORMONE HEALTH QUIZ!

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


]]> Traci Buzzsprout-14429838 Fri, 02 Feb 2024 16:00:00 -0500 2770 1 20 full false Hormone Regulation and Your Lifestyle Choices: HH#2 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 must put in place to help our body optimize our hormone functions.

Have you taken my "Discover Your Hormone Health" Quiz yet?  Take this FREE fun interactive quiz and find out more!

https://www.tryinteract.com/share/quiz/64f680cde26b1d0014e1c54c

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


]]> 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 must put in place to help our body optimize our hormone functions.

Have you taken my "Discover Your Hormone Health" Quiz yet?  Take this FREE fun interactive quiz and find out more!

https://www.tryinteract.com/share/quiz/64f680cde26b1d0014e1c54c

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


]]> Traci Buzzsprout-14409511 Tue, 30 Jan 2024 19:00:00 -0500 1842 1 19 full false Talk to Traci!: Top 10 Actions to bring Balance to Your Hormones 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 with my body!  It took time, it took research because quite frankly..there is a lot of BS out there with companies and influencers trying to get you to buy into their unhealthy diet or quick fix supplements to heal your hormones. 

I've spent the last two years researching and implementing steps to help myself and I'm so happy to FINALLY and CONFIDENTLY share my TOP 10 ACTION steps on getting started on your hormone health journey!

Have you taken my "HOW'S YOUR HORMONE HEALTH" QUIZ?  Find out more HERE!

I hope this helps!  And remember..it will take TIME & CONSISTENCY.  What YOU focus on grows. 

Traci

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


]]> 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 with my body!  It took time, it took research because quite frankly..there is a lot of BS out there with companies and influencers trying to get you to buy into their unhealthy diet or quick fix supplements to heal your hormones. 

I've spent the last two years researching and implementing steps to help myself and I'm so happy to FINALLY and CONFIDENTLY share my TOP 10 ACTION steps on getting started on your hormone health journey!

Have you taken my "HOW'S YOUR HORMONE HEALTH" QUIZ?  Find out more HERE!

I hope this helps!  And remember..it will take TIME & CONSISTENCY.  What YOU focus on grows. 

Traci

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


]]> Traci Buzzsprout-14371685 Wed, 24 Jan 2024 16:00:00 -0500 1310 1 18 full false WELCOME: Hormone Harmony Module 1 Overview 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

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


]]> 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

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


]]> Traci Buzzsprout-14365612 Tue, 23 Jan 2024 20:00:00 -0500 882 1 17 full false 3 Things Tracking Sleep Taught ME 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 media as your 8PM meal settles in.  This worked...until it didn't.

PERIMENOPAUSE likes to play games with us.  It's like we finally figured out our bodies after having kids and then boom..things change again.  WE don't get to OPT out of menopause so learning how to empower and educate ourselves through it sounds like a good deal to me!  Listen in as I discuss SLEEP.  

Take the SLEEP QUIZ and Learn how to get better sleep below!

https://www.canva.com/design/DAF057IryO4/olHdxbyW3Da5ZRsBXTJPkQ/edit?utm_content=DAF057IryO4&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

Interested in learning more and putting your HORMONES on the road to recovery more quickly?  Join my HORMONE HARMONY WAITLIST BELOW!

https://trainwithfire.myflodesk.com/trainwithfire

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


]]> 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 media as your 8PM meal settles in.  This worked...until it didn't.

PERIMENOPAUSE likes to play games with us.  It's like we finally figured out our bodies after having kids and then boom..things change again.  WE don't get to OPT out of menopause so learning how to empower and educate ourselves through it sounds like a good deal to me!  Listen in as I discuss SLEEP.  

Take the SLEEP QUIZ and Learn how to get better sleep below!

https://www.canva.com/design/DAF057IryO4/olHdxbyW3Da5ZRsBXTJPkQ/edit?utm_content=DAF057IryO4&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

Interested in learning more and putting your HORMONES on the road to recovery more quickly?  Join my HORMONE HARMONY WAITLIST BELOW!

https://trainwithfire.myflodesk.com/trainwithfire

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


]]> Traci Buzzsprout-14187410 Fri, 05 Jan 2024 11:00:00 -0500 368 1 16 full false Should I Get My Hormones Tested? 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)

Symptoms of hormonal imbalances can be all over the place.  From extreme fatigue, irregular periods, unexplained weight gain (especially around the belly), breast tenderness,  to waking up soaking wet, or waking up between the hours of 1-3 am every night, that is your hormones whispering to you.  Even depression, or not wanting to be social can be signs of hormonal imbalance. 

How do you know?  TEST, NOT GUESS!  Listen in and I'll share steps you can take to find out the what, where, how and how often you should test.

Grab the link below to take YOUR STRESS QUIZ!

https://sleep.myflodesk.com/8e2586c5-f073-4603-b786-3b4e4efefb75

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


]]> 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)

Symptoms of hormonal imbalances can be all over the place.  From extreme fatigue, irregular periods, unexplained weight gain (especially around the belly), breast tenderness,  to waking up soaking wet, or waking up between the hours of 1-3 am every night, that is your hormones whispering to you.  Even depression, or not wanting to be social can be signs of hormonal imbalance. 

How do you know?  TEST, NOT GUESS!  Listen in and I'll share steps you can take to find out the what, where, how and how often you should test.

Grab the link below to take YOUR STRESS QUIZ!

https://sleep.myflodesk.com/8e2586c5-f073-4603-b786-3b4e4efefb75

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


]]> Traci Buzzsprout-14064186 Thu, 30 Nov 2023 12:00:00 -0500 1086 1 15 full false Moods & Emotions: How Hormones Come Into Play 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 headaches, stress and overwhelm during the time surrounding their periods.

30+years later, two kids, an anxiety diagnosis and a few panic attacks, I GET IT.

Listen in as I talk about how anxiety, depression and even ADHD/ADD can be exasperated by our regular hormone fluctuations or even worsen during perimenopause.

If you like what you hear, please like and SHARE!  I want to NORMALIZE perimenopause and menopause and EMPOWER WOMEN to not feel along but to feel like they do have what it takes to FEEL POWERFUL, STRONG, & SUPPORTED!

Check out my upcoming course that is currently 50% off (virtual strength membership included) HORMONE HARMONY.

and don't forget to check out your FREE Guide: 10 WAYS TO BALANCE YOUR HORMONES NATURALLY

See ya next time!

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


]]> 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 headaches, stress and overwhelm during the time surrounding their periods.

30+years later, two kids, an anxiety diagnosis and a few panic attacks, I GET IT.

Listen in as I talk about how anxiety, depression and even ADHD/ADD can be exasperated by our regular hormone fluctuations or even worsen during perimenopause.

If you like what you hear, please like and SHARE!  I want to NORMALIZE perimenopause and menopause and EMPOWER WOMEN to not feel along but to feel like they do have what it takes to FEEL POWERFUL, STRONG, & SUPPORTED!

Check out my upcoming course that is currently 50% off (virtual strength membership included) HORMONE HARMONY.

and don't forget to check out your FREE Guide: 10 WAYS TO BALANCE YOUR HORMONES NATURALLY

See ya next time!

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


]]> Traci Buzzsprout-14056308 Wed, 29 Nov 2023 10:00:00 -0500 980 1 14 full false Insulin Resistance and Hormonal Changes 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 today's episode and get a quick overview of what the heck insulin resistance is, and more importantly how to FIGHT it which in turn will help YOU feel less inflamed, less MUFFIN-TOPPED and more ENERGETIC! 

Please feel free to leave a comment or like and share!  I appreciate you helping me to share my passion with other women who are trying to figure out what the heck is going on in their body!

If you haven't yet, grab your FREE copy of my 9 Ways to Naturally Balance Your Hormones before you continue your busy day!  


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


]]> 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 today's episode and get a quick overview of what the heck insulin resistance is, and more importantly how to FIGHT it which in turn will help YOU feel less inflamed, less MUFFIN-TOPPED and more ENERGETIC! 

Please feel free to leave a comment or like and share!  I appreciate you helping me to share my passion with other women who are trying to figure out what the heck is going on in their body!

If you haven't yet, grab your FREE copy of my 9 Ways to Naturally Balance Your Hormones before you continue your busy day!  


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


]]> Traci Buzzsprout-14012108 Tue, 21 Nov 2023 12:00:00 -0500 653 1 13 full false Supplements for Women's Hormone Health 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 dive into today's topic that's close to my heart – hormone health.

Now, picture this: a vibrant life where your hormones are in perfect harmony, supporting you in every step of your wellness journey. Today, we're delving into the world of supplements for hormone health, because let's face it, our hormones are like the conductors of our own personal symphony, orchestrating everything from mood to metabolism.

But fear not, my friends! Whether you're navigating the turbulent waters of menopause, looking to balance your thyroid, or just striving for that optimal hormonal balance, I've got your back.

In this episode, we'll be exploring the incredible world of supplements that can be your secret weapon in achieving and maintaining hormonal bliss. From adaptogens that dance with your stress hormones to nutrients that nourish your endocrine system, we're unlocking the secrets to a more harmonious and radiant you.

So grab while running the kids, out for a walk or commuting to work,  let's embark on this journey together. Get ready for practical tips and insight, and get inspired  to take charge of your hormone health.

Don't forget to grab your FREE top 10 Supplement Guide HERE !

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


]]> 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 dive into today's topic that's close to my heart – hormone health.

Now, picture this: a vibrant life where your hormones are in perfect harmony, supporting you in every step of your wellness journey. Today, we're delving into the world of supplements for hormone health, because let's face it, our hormones are like the conductors of our own personal symphony, orchestrating everything from mood to metabolism.

But fear not, my friends! Whether you're navigating the turbulent waters of menopause, looking to balance your thyroid, or just striving for that optimal hormonal balance, I've got your back.

In this episode, we'll be exploring the incredible world of supplements that can be your secret weapon in achieving and maintaining hormonal bliss. From adaptogens that dance with your stress hormones to nutrients that nourish your endocrine system, we're unlocking the secrets to a more harmonious and radiant you.

So grab while running the kids, out for a walk or commuting to work,  let's embark on this journey together. Get ready for practical tips and insight, and get inspired  to take charge of your hormone health.

Don't forget to grab your FREE top 10 Supplement Guide HERE !

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


]]> Traci Buzzsprout-13985284 Thu, 16 Nov 2023 12:00:00 -0500 1180 hormone health, women's health, period power, women's fitness, holistic health coach, perimenopause 1 12 full false Hormone Harmony: Module 2, Lifestyle Choices and our Hormones Hormone Harmony: Module 2, Lifestyle Choices and our Hormones Listen in as we chat about how sleep, stress, nutrition and exercise affects our hormones and how we can learn to optimize these lifestyle choices.

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


]]> Listen in as we chat about how sleep, stress, nutrition and exercise affects our hormones and how we can learn to optimize these lifestyle choices.

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


]]> Traci Buzzsprout-13930498 Tue, 07 Nov 2023 20:00:00 -0500 2251 1 11 full false MODULE 1: HORMONE HARMONY MODULE 1: HORMONE HARMONY Listen in as we review the foundations of our hormones and how and why we want our hormones balanced.

If you have questions when finished, please send me an e-mail @tlhavlik@gmail.com

Are you on my FREE FITNESS ACCOUNTABILITY PAGE?

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


]]> Listen in as we review the foundations of our hormones and how and why we want our hormones balanced.

If you have questions when finished, please send me an e-mail @tlhavlik@gmail.com

Are you on my FREE FITNESS ACCOUNTABILITY PAGE?

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


]]> Traci Buzzsprout-13885510 Tue, 31 Oct 2023 20:00:00 -0400 1743 1 10 bonus false Gut Health & Hormone Connection Gut Health & Hormone Connection Gut Health and Hormones, Hormones and Gut Health.  Which came first? 

In this episode I'll discuss why gut health is so important, the role it plays in balancing our hormones, and how to eat and support our gut for hormone balance.

Get on the waitlist for my HORMONE HARMONY COURSE!  Next launch in Jan. 2024!


Looking for a great way to learn more and get engaged with more information about hormonal health and fitness?  Join my FREE FITNESS ACCOUNTABILITY GROUP!

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


]]> Gut Health and Hormones, Hormones and Gut Health.  Which came first? 

In this episode I'll discuss why gut health is so important, the role it plays in balancing our hormones, and how to eat and support our gut for hormone balance.

Get on the waitlist for my HORMONE HARMONY COURSE!  Next launch in Jan. 2024!


Looking for a great way to learn more and get engaged with more information about hormonal health and fitness?  Join my FREE FITNESS ACCOUNTABILITY GROUP!

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


]]> Traci Buzzsprout-13881148 Tue, 31 Oct 2023 11:00:00 -0400 964 1 9 full false 6 Hidden Symptoms of Hormone Imbalance and Menopause 6 Hidden Symptoms of Hormone Imbalance and Menopause 1% of women recognize that they are going through menopause.  Menopause is ONE day on the calendar that you haven't had your period in over 1 year.  It can take up to 10 years for your hormones to level off, and until they do, 80% of women experience symptoms of menopause.  There are 62 known symptoms of menopause, perimenopause (the years leading up to menopause) and general hormonal imbalance.  In this podcast I share 6 hidden symptoms that we may write off of "busy" at work, blame on sleep and other things.

Jump on in and to listen, learn and empower yourself!  YOU are not alone.

If you like what you hear.  Consider joining the launch of my first course HORMONE HARMONY: EMPOWERING WOMEN'S WELLNESS.

Click the link below to learn more!  The sale last for the next 48 hours!
https://hormoneharmony.myflodesk.com/trainwithfire

Take a Hormone Health Quiz while your here!

Cheers to finding your happy and healthy!

Traci

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


]]> 1% of women recognize that they are going through menopause.  Menopause is ONE day on the calendar that you haven't had your period in over 1 year.  It can take up to 10 years for your hormones to level off, and until they do, 80% of women experience symptoms of menopause.  There are 62 known symptoms of menopause, perimenopause (the years leading up to menopause) and general hormonal imbalance.  In this podcast I share 6 hidden symptoms that we may write off of "busy" at work, blame on sleep and other things.

Jump on in and to listen, learn and empower yourself!  YOU are not alone.

If you like what you hear.  Consider joining the launch of my first course HORMONE HARMONY: EMPOWERING WOMEN'S WELLNESS.

Click the link below to learn more!  The sale last for the next 48 hours!
https://hormoneharmony.myflodesk.com/trainwithfire

Take a Hormone Health Quiz while your here!

Cheers to finding your happy and healthy!

Traci

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


]]> Traci Buzzsprout-13843649 Wed, 25 Oct 2023 11:00:00 -0400 1223 1 8 full false Hormonal Imbalance: My Story. Hormonal Imbalance: My Story. This weeks focus has been on perimenopause and menopause.  Today, Wednesday October 18th marks WORLD MENOPAUSE DAY.  I have not reached this level of prestige YET, but it's on the way.  Listen in to my story of hormonal imbalance starting with late puberty (no period until I turned 20) and the havoc it placed on my body.  It's not uncommon but it's also not common knowledge.

How do your hormones rank?  Discover your hormone health with the Hormone Health Quiz

Want to join our exclusive Hormone Harmony Course: Empowering Women's Wellness.  Click HERE to find out more what that's all about and find YOUR path to hormone harmony!

Join our FREE COMMUNITY!

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


]]> This weeks focus has been on perimenopause and menopause.  Today, Wednesday October 18th marks WORLD MENOPAUSE DAY.  I have not reached this level of prestige YET, but it's on the way.  Listen in to my story of hormonal imbalance starting with late puberty (no period until I turned 20) and the havoc it placed on my body.  It's not uncommon but it's also not common knowledge.

How do your hormones rank?  Discover your hormone health with the Hormone Health Quiz

Want to join our exclusive Hormone Harmony Course: Empowering Women's Wellness.  Click HERE to find out more what that's all about and find YOUR path to hormone harmony!

Join our FREE COMMUNITY!

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


]]> Traci Buzzsprout-13802441 Wed, 18 Oct 2023 15:00:00 -0400 801 1 7 full false Perimenopause & Menopause: Do you feel like your body's been taken over by an alien? Perimenopause & Menopause: Do you feel like your body's been taken over by an alien? Listen in to this QUICK and encouraging episode about perimenopause and menopause.  10 of these symptoms are just the tip of the iceberg BUT what's encouraging is there are steps you can take to IMPROVE or even get rid of some of these symptoms.  I promise there is hope for the weight gain around your belly, sleepless nights, overwhelming sense of anxiety, and that TIRED but WIRED feeling.

IF you like what you heard in this episode, please like and share of course AND sign up for my HORMONE HARMONY COURSE!  The doors are open NOW and there are limited spots available.

IF you aren't quite ready for that yet, be sure to join my FREE FITNESS ACCOUNTABILITY PAGE   

....and don't forget to check out where you rank on the HEALTHY HORMONE QUIZ!

See you next Tuesday, same place, same time!

Cheers to your health and happiness!

Traci
TRAIN WITH FIRE


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


]]> Listen in to this QUICK and encouraging episode about perimenopause and menopause.  10 of these symptoms are just the tip of the iceberg BUT what's encouraging is there are steps you can take to IMPROVE or even get rid of some of these symptoms.  I promise there is hope for the weight gain around your belly, sleepless nights, overwhelming sense of anxiety, and that TIRED but WIRED feeling.

IF you like what you heard in this episode, please like and share of course AND sign up for my HORMONE HARMONY COURSE!  The doors are open NOW and there are limited spots available.

IF you aren't quite ready for that yet, be sure to join my FREE FITNESS ACCOUNTABILITY PAGE   

....and don't forget to check out where you rank on the HEALTHY HORMONE QUIZ!

See you next Tuesday, same place, same time!

Cheers to your health and happiness!

Traci
TRAIN WITH FIRE


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


]]> Traci Buzzsprout-13796141 Tue, 17 Oct 2023 14:00:00 -0400 653 1 6 full false Stop Being So Hard on Yourself: STRESS & EUSTRESS Stop Being So Hard on Yourself: STRESS & EUSTRESS Join me in this 14 minute episode and learn the difference between Stress and Eustress and what you can do to change how you perceive and cope with stress.  I know it seems like a simple topic but it really goes deeper than what we think and how it affects our overall health and happiness.

Make sure you listen in on how stress affects your hormones in Episode #5 to gain more insight. 

STRESS QUIZ:    

https://hormoneharmony.myflodesk.com/e5cfa2fa-3584-412c-84f2-ee87a80ecf2e
---


Are you a part of my FREE FITNESS ACCOUNTABILITY COLLECTIVE?
https://www.facebook.com/groups/204428440841404


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


]]> Join me in this 14 minute episode and learn the difference between Stress and Eustress and what you can do to change how you perceive and cope with stress.  I know it seems like a simple topic but it really goes deeper than what we think and how it affects our overall health and happiness.

Make sure you listen in on how stress affects your hormones in Episode #5 to gain more insight. 

STRESS QUIZ:    

https://hormoneharmony.myflodesk.com/e5cfa2fa-3584-412c-84f2-ee87a80ecf2e
---


Are you a part of my FREE FITNESS ACCOUNTABILITY COLLECTIVE?
https://www.facebook.com/groups/204428440841404


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


]]> Traci Buzzsprout-13743086 Mon, 09 Oct 2023 10:00:00 -0400 880 1 6 full false Stress & Your Hormones Stress & Your Hormones Stress has a HUGE effect on your hormones!  Listen in on some quick, helpful tips and learn more what stress does to a females reproductive system and how you can take control of your stress.

Quick, simple and to the point!  If you like what you hear, not only like, follow and share but join my beginner HORMONE HARMONY: Empowering Women's Wellness course!

Click the link here to get started! 

 https://candid-sun-343.myflodesk.com/balancedhormonecourse

If your not interested at this time, take my STRESS QUIZ and find out how stressed you really may be! 

https://candid-sun-343.myflodesk.com/e5cfa2fa-3584-412c-84f2-ee87a80ecf2e

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


]]> Stress has a HUGE effect on your hormones!  Listen in on some quick, helpful tips and learn more what stress does to a females reproductive system and how you can take control of your stress.

Quick, simple and to the point!  If you like what you hear, not only like, follow and share but join my beginner HORMONE HARMONY: Empowering Women's Wellness course!

Click the link here to get started! 

 https://candid-sun-343.myflodesk.com/balancedhormonecourse

If your not interested at this time, take my STRESS QUIZ and find out how stressed you really may be! 

https://candid-sun-343.myflodesk.com/e5cfa2fa-3584-412c-84f2-ee87a80ecf2e

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


]]> Traci Buzzsprout-13723393 Thu, 05 Oct 2023 13:00:00 -0400 914 1 5 full false 3 Steps to Balancing Your Hormones 3 Steps to Balancing Your Hormones 80% of women will experience a hormonal imbalance at some point in their life. It is very common as life, stress, and nutrition are hard to navigate with our constantly changing hormones. Even a slight imbalance of hormones in the blood stream can cause side effects of either low progesterone or estrogen dominance. Factors such as sleep, diet/exercise, and hygiene products we use day to day also play a roll in the imbalance of hormones.

Hormonal imbalances can start as early as puberty and show up at any time during life.  Many time hormonal imbalances cause women to feel bloated, unhappy, fatigued, moody, and unable to lose weight or just feel good.

Listen in as I talk about symptoms and causes of these imbalances and 3 MAIN THINGS you can do to improve your hormones.  Many times your lifestyle choices can impact your hormones much more than you probably recognize.  Let's dive in!

Make sure you check your hormone balance by taking my Hormone Harmony Quiz and find out if YOUR hormonal HEALTH!  Click the link below:

https://www.tryinteract.com/share/quiz/64f680cde26b1d0014e1c54c

Don't forget to jump into my FREE FITNESS ACCOUNTABILITY GROUP OR if your looking for a more HORMONE FOCUSED GROUP jump into my HORMONE HUB for busy women!

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


]]> 80% of women will experience a hormonal imbalance at some point in their life. It is very common as life, stress, and nutrition are hard to navigate with our constantly changing hormones. Even a slight imbalance of hormones in the blood stream can cause side effects of either low progesterone or estrogen dominance. Factors such as sleep, diet/exercise, and hygiene products we use day to day also play a roll in the imbalance of hormones.

Hormonal imbalances can start as early as puberty and show up at any time during life.  Many time hormonal imbalances cause women to feel bloated, unhappy, fatigued, moody, and unable to lose weight or just feel good.

Listen in as I talk about symptoms and causes of these imbalances and 3 MAIN THINGS you can do to improve your hormones.  Many times your lifestyle choices can impact your hormones much more than you probably recognize.  Let's dive in!

Make sure you check your hormone balance by taking my Hormone Harmony Quiz and find out if YOUR hormonal HEALTH!  Click the link below:

https://www.tryinteract.com/share/quiz/64f680cde26b1d0014e1c54c

Don't forget to jump into my FREE FITNESS ACCOUNTABILITY GROUP OR if your looking for a more HORMONE FOCUSED GROUP jump into my HORMONE HUB for busy women!

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


]]> Traci Buzzsprout-13640163 Fri, 22 Sep 2023 11:00:00 -0400 1187 1 4 full false Health, Hormones, a Beginners Guide Health, Hormones, a Beginners Guide Welcome to Hormones 101 and learn WHY hormones are so important no matter what age you are.  Whether your a 20 year old looking to learn more about your body, a stressed mom of 35 wanting to optimize her health helping to balance her hormones or a 40+ woman beginning to experience signs of perimenopause. 

In today's world we are trained to be more reactive to our health problems but instead of waiting for a problem, be proactive and learn about what is going on inside your body.  Learn about symptoms of hormone imbalance and the 5 steps on balancing your hormones. 

If you think this info is important for other women to know..please like, share and post on your social, I'd be so ever grateful!

Get on my list for my FREE CYCLE SYNCHING WORKSHOP and get a deeper dive into how to start, what to track, and how to adjust your nutrition and exercise to match the cycle phase you are in.

Don't forget to join my FREE FITNESS ACCOUNTABILITY GROUP so you can be the first to access my FREE "HORMONE HEALTH" QUIZ, helping you to identify where you are on your hormone journey. 

Bye for now and I'll be back with episode 4 next Thursday!  We will be doing a deeper dive into Cycle Synching through all ages.

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


]]> Welcome to Hormones 101 and learn WHY hormones are so important no matter what age you are.  Whether your a 20 year old looking to learn more about your body, a stressed mom of 35 wanting to optimize her health helping to balance her hormones or a 40+ woman beginning to experience signs of perimenopause. 

In today's world we are trained to be more reactive to our health problems but instead of waiting for a problem, be proactive and learn about what is going on inside your body.  Learn about symptoms of hormone imbalance and the 5 steps on balancing your hormones. 

If you think this info is important for other women to know..please like, share and post on your social, I'd be so ever grateful!

Get on my list for my FREE CYCLE SYNCHING WORKSHOP and get a deeper dive into how to start, what to track, and how to adjust your nutrition and exercise to match the cycle phase you are in.

Don't forget to join my FREE FITNESS ACCOUNTABILITY GROUP so you can be the first to access my FREE "HORMONE HEALTH" QUIZ, helping you to identify where you are on your hormone journey. 

Bye for now and I'll be back with episode 4 next Thursday!  We will be doing a deeper dive into Cycle Synching through all ages.

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


]]> Traci Buzzsprout-13552393 Thu, 07 Sep 2023 20:00:00 -0400 1625 full false SLEEP is QUEEN: Are you doing these 3 things during the day to sleep better at night? SLEEP is QUEEN: Are you doing these 3 things during the day to sleep better at night? Listen in and find out how you can help improve your circadian rhythm by improving your day time routine of when you get sunlight, eat, and exercise.  Find out how to incorporate 3 simple actions into your daily routine to improve your sleep!

Don't forget to grab your FREE SLEEP tracker here!

Follow along for more in my FREE FACEBOOK ACCOUNTABILITY GROUP!



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


]]> Listen in and find out how you can help improve your circadian rhythm by improving your day time routine of when you get sunlight, eat, and exercise.  Find out how to incorporate 3 simple actions into your daily routine to improve your sleep!

Don't forget to grab your FREE SLEEP tracker here!

Follow along for more in my FREE FACEBOOK ACCOUNTABILITY GROUP!



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


]]> Traci Buzzsprout-13495313 Tue, 29 Aug 2023 22:00:00 -0400 1750 1 2 full false Goal Setting! Do this ONE thing to finally reach your goal! Goal Setting! Do this ONE thing to finally reach your goal! Tired of hearing about or setting SMART GOALS?  ME TO!  Let's dive in today on a simple yet realistic way to make goal setting work for you!

Don't forget to join our FREE community at https://www.facebook.com/groups/204428440841404


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


]]> Tired of hearing about or setting SMART GOALS?  ME TO!  Let's dive in today on a simple yet realistic way to make goal setting work for you!

Don't forget to join our FREE community at https://www.facebook.com/groups/204428440841404


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


]]> Traci Buzzsprout-13452372 Tue, 22 Aug 2023 15:00:00 -0400 1737 1 1 full false