EmpowerHer Wellness with Morgan Ekovich

Morgan Ekovich
  • 5.0 (12)
  • FITNESS
  • UPDATED WEEKLY

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.

  1. 2D AGO

    075 | Meal Prep for Busy Women: How to Plan, Prep & Build Sustainable Nutrition Habits

    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 reveals the most common mistakes that derail even the most motivated women, and shares her proven framework for planning meals around your real life, prepping grab-and-go snacks that you'll actually eat, and making proteins ahead of time that reheat beautifully. This isn't about perfection—it's about progress. You'll learn how to create a meal prep routine that takes just 30 minutes of planning and an hour of prep each week, freeing up your mental energy and helping you fuel your body with nutritious foods that support your wellness goals. If you've ever felt like meal prep was too time-consuming, too complicated, or just not sustainable for your lifestyle, this episode will change your perspective and give you actionable steps to start implementing this week. WHAT LISTENERS WILL LEARN: ✓ Why most people fail at meal prep (hint: they're doing it backwards) ✓ How to build meal prep as a sustainable habit instead of an overwhelming project ✓ How to schedule your weekly planning session for maximum consistency ✓ The 30-minute prep timer method that makes the process feel like a game ✓ Creative grab-and-go snack ideas ✓ How to know if you should prep full meals vs. just ingredients Resources & Links: 🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    15 min

  2. FEB 12

    074 | Stop Waiting for Life to Slow Down: Time Management Tips for Busy Women

    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 lines to those few minutes before meetings start, these moments add up. Learn how to identify your own pockets of time, why planning is the secret to actually executing your health goals, and how to stop following someone else's plan that doesn't fit your life. Morgan breaks down the difference between being busy and being productive, and gives you actionable steps to start making progress this week. Stop waiting. Start planning. Your future self will thank you. In this episode, you'll discover: ✅ Why waiting for life to slow down is keeping you stuck – and what to do instead ✅ How to identify "pockets of time" in your daily schedule that you're currently wasting ✅ The car waiting hack that transformed Morgan's weekly planning routine ✅ Why busy doesn't equal unproductive – and how to reframe your relationship with time ✅ The planning formula that removes decision fatigue and makes workouts and meals actually happen ✅ Why following someone else's plan is sabotaging your success ✅ The difference between needed downtime and wasted time – and how to tell them apart ✅ Practical multitasking strategies that don't overwhelm you  ✅ How to customize a health plan that works with YOUR life ✅ The mindset shift that helps you keep your word to yourself and prioritize self-care Resources & Links: 🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    16 min

  3. FEB 5

    073 | Train with Purpose: Stop Program Hopping and Start Seeing Real Fitness Progress

    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 needs repetition to adapt, how to properly track progressive overload, and why committing to the same program for 4-12 weeks (even when it gets boring) is the secret to finally seeing transformation. If you're tired of lifting the same weights month after month, constantly switching programs because you're impatient, or struggling with decision fatigue every time you walk into the gym, this episode will give you the framework to train smarter, not just harder. WHAT LISTENERS WILL LEARN ✔️ The two phases of fitness consistency and which one you're currently in ✔️ Why random workouts stall your progress (even when you're showing up consistently) ✔️ The truth about progressive overload and how to actually track it ✔️ What program length works best: 4 weeks vs. 6 weeks vs. 12 weeks ✔️ How to eliminate decision fatigue and walk into the gym with confidence ✔️ Why tracking your weights and reps is non-negotiable for progress ✔️ Why boredom doesn't mean ineffective—it means you're building mastery ✔️ How to know if you're ready for structured programming ✔️ The simple tracking method you can use (no complicated spreadsheets required) ✔️ Why "if you can't track it, you can't adjust it" applies to everything in fitness Resources & Links: 🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video 🔹My Coach App - Morgan's recommended app for tracking workouts, weights, reps, and seeing exercise history (this is an app we use when we work together)  Have an idea for an episode? Send us a message!

    23 min

  4. JAN 29

    072 | 5 Things I Care About as Your Wellness Coach (Sleep, Mindset, & More!)

    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 update about our Cooking Club's first class success and what's coming in February! If you've been searching for a holistic approach to wellness that honors your whole life (not just your gym time), this episode is for you. What You’ll learn: ✅ Why kitchen confidence matters more than perfect meal plans ✅ The truth about daily movement - why I care more about consistent movement than perfect workouts (and when to REST instead) ✅ Practical strategies for speaking kindly to yourself, even when critical thoughts creep in ✅ How sleep affects hunger hormones, recovery, workout performance, and mental clarity ✅ Why carving out "me time" is essential for sustainable wellness  ✅ The qualities and priorities that actually support long-term transformation ✅ How to start implementing changes TODAY - without taking on too much at once Resources & Links: 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    19 min

  5. JAN 22

    071 | All or Nothing Thinking is Sabotaging Your Goals | Mindset Shifts for Lasting Transformation

    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 the powerful 80/20 rule that allows you to stay consistent with your healthy habits while still enjoying life and the things you love. This episode is packed with practical, actionable strategies including how to break goals into small steps that actually fit your real life, how to focus on what you can control (instead of getting frustrated by what you can't), and how to reframe slip-ups as learning experiences rather than failures. If you're a busy woman who's tired of the restrict-binge cycle, who beats yourself up when you miss a workout, or who feels like you're never doing enough, this episode will give you the exact mindset shifts and tools you need to create sustainable, lasting transformation. What You’ll Learn: - What all-or-nothing thinking actually is  - Why aiming for perfection is setting you up for failure  - The 80/20 rule explained - How to shift from perfection to progress - The difference between minimum and maximum goals  - Three practical tips for overcoming all-or-nothing mentality - Three actionable tips you can implement TODAY: - Listen for more! Resources & Links: 🔹002 | The Gap and The Gain: Transform Your Health with a Growth Mindset 🔹The Gap & The Gain Book 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram 🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    11 min

  6. JAN 15

    070 | Stop Buying Kitchen Gadgets! Here Are the 7 Tools That Matter

    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 understanding why parchment paper beats aluminum foil every time, you'll learn which tools deserve your investment and which trendy gadgets you can skip. Perfect for busy women who want to cook more at home without the confusion and expense of unnecessary equipment. Morgan also shares exciting details about her new virtual Cooking Club launching January 20th! What You’ll Learn: - The 7 non-negotiable kitchen tools every home cook should own (and nothing more!) - How to choose quality pots and pans without spending thousands - Why you need a good rubber spatula and where to find affordable options - The cooking sheet secret for easy one-pan meals that busy women will love - The truth about Instapots and air fryers - are they worth the hype? - How to upgrade your kitchen strategically without wasting money on trendy gadgets - And much more! Resources & Links: 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video If you want the full list of all the equipment Morgan talked about, email her at morgan@getfitwithme-morganekovich.com with the subject line “Kitchen Tools List.” Have an idea for an episode? Send us a message!

    19 min

  7. JAN 8

    069 | How to Stay Consistent at the Gym All Year Long: A Realistic Fitness Plan for Working Women in 2026

    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 realistic time blocks in your schedule, and strategically add stretching, strength training, or cardio without burning out. She explains why women especially need strength training as they age, how to incorporate daily stretching in just 5-10 minutes, and why being active throughout your day matters more than one long cardio session. Plus, Morgan announces the launch of her new Morgan's Cooking Club—a monthly membership where women can cook together virtually, share recipes, and build their kitchen confidence alongside their fitness journey. If you've ever started strong in January only to quit by Valentine's Day, this episode will change your entire approach to fitness goal-setting. Learn how to make sustainable changes that support your health for the long haul, not just the first few weeks of the year. What You’ll Learn: - Why the "New Year, New Me" mindset sabotages long-term success and what to focus on instead - The 3-step framework to build a sustainable fitness routine - The three pillars of fitness every woman needs. - How to determine which type of exercise to add based on your goals  - The truth about strength training for women and why it's more important than being a "cardio bunny" - How to stay active throughout your day without being labeled a "sedentary individual"—even if you work a desk job - And much more! Resources & Links: 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram 🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    22 min

  8. 12/30/2025

    068 | Cook with Confidence: A Beginner's Guide to Simple, Healthy Meals (+ A Big Announcement!)

    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 perfect protein bowl. PLUS, stick around for a HUGE announcement Morgan has been waiting to share—the official launch of Morgan's Cooking Club, a brand-new way to make cooking fun, supportive, and delicious in 2026. If you're ready to transform your relationship with food and empower yourself in the kitchen, this episode is your perfect first step. What Listeners Will Learn - The top 5 tangible benefits of cooking at home (it's more than just saving money!). - A simple, no-fail strategy for beginners to start cooking without the overwhelm. - Morgan's "formula" for creating balanced, delicious, and easy protein bowls. - Practical tips for making cooking a consistent and fun part of your routine. - All the exciting details about Morgan's Cooking Club and an exclusive, limited-time offer for founding members! Resources & Links: 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

    33 min
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Ratings & Reviews

5
out of 5
12 Ratings

About

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.

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