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Welcome to EmpowerHer Wellness with Morgan Ekovich, the go-to podcast for busy women looking to transform their health and wellness. Each episode delivers actionable advice on fitness, nutrition, and self-care, helping you build a balanced, sustainable lifestyle. Whether you're starting your journey or enhancing your routine, Morgan and her expert guests provide the motivation and insights you need to create a stronger, more confident version of yourself—all in quick, impactful episodes designed to fit into your busy life.
75 Episodes
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Meal prep doesn't have to mean eating sad chicken and rice from Tupperware containers for days on end. In this episode, Morgan Ekovich breaks down the exact step-by-step system for creating a meal prep and planning routine that actually fits into your busy life—without the overwhelm. Whether you've tried meal prepping before and burned out, or you're starting from scratch, this episode will show you how to build this habit sustainably by starting small and adding layers over time. Morgan reve...
Do you keep telling yourself you'll focus on your health when life slows down? Here's the truth: life never actually slows down. In this episode, wellness coach Morgan Ekovich shares her revelation about turning "waiting time" into productive planning time, without adding more to your already full plate. After years of working with busy women and moms, Morgan has discovered that the issue isn't lack of time, it's how we use the small pockets of time we already have. From waiting in carpool li...
Are you showing up to the gym consistently but still not seeing results? You might be stuck in the random workout trap. In this episode, Coach Morgan breaks down why doing random workouts is keeping you from getting stronger, building muscle, or seeing any real body changes, and what you need to do instead. Morgan reveals the two critical phases of fitness consistency and explains how to know when it's time to move from just showing up to training with real purpose. You'll learn why your body...
Tired of wellness coaches who only care about your macros and workout splits? In this episode, I'm flipping the script on the viral "5 things I don't care about" trend and sharing the 5 things I DO care about deeply as your personal trainer, nutrition coach, and wellness guide. From kitchen confidence to quality sleep, I'm revealing what ACTUALLY matters for sustainable health transformation—especially for busy women, moms, and those navigating perimenopause. Plus, I'm sharing an exciting upd...
Feeling like you have to be perfect with your workouts and nutrition or else it's not worth trying at all? You're not alone. In this episode of the EmpowerHer Wellness Podcast, host and wellness coach Morgan Ekovich tackles one of the most common struggles she sees with clients: the all-or-nothing mentality. Morgan breaks down exactly what all-or-nothing thinking is, why it's keeping you stuck in cycles of starting and stopping, and how to shift from perfectionism to progress. You'll discover...
Overwhelmed by all the kitchen gadgets and "as seen on TV" tools cluttering your cabinets? In this episode, wellness coach Morgan Ekovich breaks down the seven essential kitchen staples you actually need for confident, everyday cooking. Whether you're just starting your cooking journey or looking to simplify your kitchen, Morgan shares her honest recommendations for basic equipment that won't break the bank. From choosing the right pots and pans (non-stick vs. anodized vs. stainless steel) to...
It's 2026, and the gyms are packed! But instead of being frustrated by the New Year's rush, Morgan is celebrating every person who's decided to show up for themselves. In this episode, she breaks down why the typical "zero to 100" approach fails most people by mid-February and shares her proven slow and steady framework for building fitness habits that last all year long. Morgan walks you through a practical three-step assessment to evaluate what you're already doing consistently, identify re...
Do you feel overwhelmed, stressed, or just plain uninspired in the kitchen? Do you want to cook more at home but have no idea where to start? In this episode, Morgan breaks down the real-world benefits of cooking at home—from saving money and controlling your ingredients to building unshakable confidence and setting a healthy example for your family. She shares simple, actionable strategies for absolute beginners to get started without feeling burnt out, including her go-to formula for a perf...
Feeling the pre-Christmas pressure? In this special holiday week episode, host and coach Morgan Ekovich tackles the two biggest challenges we face this time of year: managing overwhelming stress and planning for a successful year ahead. First, Morgan delivers a powerful reminder on how to navigate the holiday chaos by focusing on what you can control and letting go of what you can't. Then, she reveals the single most important gift you can give yourself for 2026: a "fit community." Discover w...
Feeling like you're constantly on a hamster wheel of starting, stopping, and feeling defeated on your health journey? In this short but powerful episode, Morgan cuts through the noise to reveal the two foundational concepts that will guarantee your success: Daily Non-Negotiables and the Gain Mindset. Learn how to create a "bare minimum" baseline for your health that you can hit even on the most chaotic days, building unbreakable consistency and trust with yourself. Then, discover how to shift...
Do you start the day with the best intention to work out, only to find that life, work, and exhaustion get in the way? You're not alone. In this episode, coach Morgan Ekovich reveals why morning workouts are a game-changer for so many women. She dives into the powerful mental and physical benefits of getting your movement in first thing, but more importantly, she provides a practical, 5-step masterplan to help you build a consistent routine—even if you're not a "morning person." What You’ll L...
Do you feel puffy, sluggish, or like you’re holding onto tension you just can’t shake? You’re not alone. The term "lymphatic drainage" is buzzing in the wellness world, but what does it actually mean, and is it something you should be doing? In this episode, Morgan sits down with Kjersti Vandesande, a licensed massage therapist with a decade of experience in physical therapy, to demystify the lymphatic system. Kjersti breaks down this vital "second highway" in our body in a way that’s easy to...
With Thanksgiving being tomorrow, it's easy to fall into the "all-or-nothing" trap, letting one day of indulgence turn into a month-long slide. In this special early-release episode, wellness coach Morgan Ekovich provides a practical, stress-free game plan to navigate the holiday with confidence. This isn't about restriction; it's about empowerment. Morgan shares her personal non-negotiables for Thanksgiving Day, simple strategies for mindful eating, and a clear plan for how to get righ...
Are you finding yourself in a dressing room feeling defeated, frustrated, and convinced that your body is the problem? You’re not alone. In this vulnerable and empowering episode, host Morgan Ekovich shares her recent experience of trying on 35 pairs of jeans and walking out with only one. Join Morgan as she breaks down the negative self-talk that creeps in during these moments and reveals the powerful mindset shift that will change how you shop forever: Clothes are meant to fit YOU, not the ...
How do some people manage to get so much done without feeling overwhelmed? If your brain is constantly buzzing with a never-ending to-do list, this episode is your key to clarity and control. Host Morgan Ekovich pulls back the curtain on her personal productivity secrets, revealing how building simple systems can transform chaos into calm. Discover the science behind the satisfying "dopamine hit" of checking off a task, learn how to reduce mental clutter using the Zeigarnik Effect, and get a ...
Ever have one of those days where you have the best intentions, but life throws a curveball? A sudden headache, a sick kid, or an overwhelming day at work completely drains your motivation to work out or cook a healthy meal. In this raw and unscripted episode, host Morgan Ekovich pulls back the curtain on her own tough day and shares the most powerful tool for staying on track: pivoting. This isn't about forcing yourself through a workout you dread or ignoring your body's signals. It’s about ...
Ever look back at old photos or remember past fitness achievements and feel a pang of disappointment? The internal comparison game, pitting our present selves against a past version, is one of the biggest saboteurs of our wellness journey. It tells us we’re not as fast, strong, or disciplined as we once were, leaving us feeling defeated before we even begin. Life changes—a new job, motherhood, unexpected challenges—mean that the strategies that worked for us before may not be what we ne...
Are you finding yourself so busy that your own nutrition falls to the bottom of the list? One minute you're wrapping up work, the next you're running out the door, and suddenly you're hangry with no healthy options in sight. This cycle often leads to last-minute drive-thru runs that leave you feeling sluggish and off-track. In this episode, Morgan shares her number one, game-changing secret to conquering on-the-go nutrition: the "Grab Bag" method. This incredibly simple yet powerful system is...
In this episode of EmpowerHer Wellness, Morgan Ekovich guides you through the most simple, sustainable approach to food logging—without burning out or obsessing over details. Whether you're new to food tracking or restarting after quitting too soon, this episode gives you a fresh perspective on using food logging as a tool for awareness, not restriction. You’ll learn how to begin with nothing more than a pen and paper, when (or if) to use apps like MyFitnessPal or Cronometer, and how to build...
In this powerful episode of EmpowerHer Wellness, Morgan sits down with certified Life Coach Melanie McNamara to explore the transformative tools of self-coaching, emotional awareness, and releasing the pressure of “shoulds.” Melanie shares her personal journey through breast cancer and how it sparked a coaching practice focused on helping women reframe their thoughts, gain clarity, and take aligned action. About Today’s Guest: Melanie McNamara Melanie McNamara is a certified Life Coach,...
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