EmpowerHer Wellness with Morgan Ekovich

Morgan Ekovich
  • 5.0 (11)
  • 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. 3d ago

    107 | The 8 Dimensions of Wellness: A Whole-Person Approach to Your Health with Louise Montag

    When you think about improving your health, where does your mind go first? Nutrition? Exercise? Sleep? Those things matter, but they are only part of your overall well-being. In this episode, Morgan sits down with Louise Montag, founder of Montague Forward Solutions, to explore the eight dimensions of wellbeing: physical, spiritual, emotional, environmental, financial, intellectual, occupational, and social. Louise explains how these different areas interact and why what needs your attention can change throughout different seasons of life. They also talk about emotional regulation, finding purpose, supportive relationships and environments, satisfaction in your work, keeping your mind engaged, financial wellbeing, asking for help, and giving yourself grace. The goal isn't to look at eight categories and decide you suddenly have eight more things to fix. It's to notice where you are now and identify a small step that could support you in this season. What you’ll Learn What the eight dimensions of wellness areThe difference Louise makes between health and wellnessWhy different dimensions may need more attention during different seasons of lifeWhat physical wellbeing includes beyond nutrition and exerciseHow naming emotions can help you understand what you are actually feelingPractical ways for releasing and regulating emotionsHow your physical environment can affect wellbeingWhy social connection and supportive relationships matterWhat occupational wellness can look like beyond having a paid jobHow to find meaning when your current job isn't your passionHow financial wellbeing includes both present needs and future goalsWhy all eight dimensions can overlapHow to assess what needs attention without trying to change everything at onceResources & Links: 🔹 Montag Forward Solutions website 🔹 Montag Forward Solutions Facebook 🔹 Montag Forward Solutions Instagram 🔹 Montag Forward Solutions LinkedIn 🔹 Self-Assessment-Well-Being-Worksheet 🔹 Wonderhell: Why Success Doesn't Feel Like It Should... and What to Do About It 🔹 Limitless: How to Ignore Everybody, Carve Your Own Path, and Live Your Best Life 🔹 8 Dimensions of well-being 🔹 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.

  2. Sep 24

    106 | How do you know if you are lifting heavy enough

    How do you know if the weight you are lifting is actually heavy enough? In this episode, Morgan breaks down one of the most common questions she hears from women who strength train. She explains why “heavy” is not one specific number, why the same dumbbell can be challenging for one person and easy for another, and why comparing your weights to someone else’s is not useful. Morgan also walks through how to tell when a weight is challenging enough, when it is time to increase resistance, and how progressive overload can include more than simply grabbing a heavier dumbbell. Most importantly, she explains why form and movement quality come before adding weight. If strength training has felt confusing or intimidating, this episode gives you a practical framework to help you train with more confidence. What You’ll Learn Why “heavy” is relative to the individualHow your one-rep max relates to relative intensityWhy muscle growth can happen across different resistance levelsWhy you do not need to lift extremely heavy every workoutWhy form should come before adding more resistanceHow to know when your body has adapted, and it is time to increase weightWhy dropping below your target reps after increasing weight can still be progressWhat progressive overload actually meansHow to progress without heavier dumbbellsWhy strength training should make everyday life easierHow lifting challenging weights can help build confidenceResources & 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! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

  3. Sep 17

    105 | How Much Protein Do Women Really Need? Daily Intake, Meal Timing & High-Protein Foods Explained

    Protein is everywhere right now. Protein cereal. Protein coffee. Protein chips. Protein pasta. Protein cookies. Protein water. But just because a product says “high protein” does not mean you need it, and simply eating more protein does not automatically mean you will build more muscle. In this episode, Morgan breaks down how to estimate your daily protein needs based on body weight and activity level, why strength training has to be part of the muscle-building equation, and how to spread protein more evenly throughout your day. She also explains a simple protein-density shortcut you can use when reading nutrition labels, why whole-food sources should still make up most of your intake, and why carbs, healthy fats, fruits, vegetables, and fiber still belong on your plate. What Listeners Will Learn: Why protein matters for building and repairing tissueWhy protein alone does not automatically build muscleThe baseline protein recommendation for healthy adultsHow activity level changes your protein rangeWhy more protein does not automatically mean better resultsWhy protein foods and supplements still contribute caloriesWhy carbohydrates, fats, fruits, vegetables, and fiber still matterHow to divide your daily protein target across meals and snacksHow to identify a protein-dense food using the 10-calorie shortcutWhy protein intake should increase gradually if you are currently eating much lessResources & Links: 🔹 Protein Calculator 🔹 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! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

  4. Sep 10

    104 | How to Build a Wellness Baseline You Can Maintain Year-Round

    Every few months, life changes. School starts. Summer begins. Holidays arrive. Work gets busier. Travel happens. And suddenly, the health routine that felt solid a few weeks ago seems impossible to maintain. In this episode, Morgan asks a bigger question: why do we keep feeling like we have to start over every season? She explains how to create a personal wellness baseline, or “bare minimum,” across areas like water, daily movement, nutrition, sleep, and exercise. These are not your maximum goals. They are the realistic habits you can maintain throughout the year, even when life changes. Instead of constantly chasing a new plan, this episode will help you think about which habits should remain steady and which ones can increase or decrease depending on your goals, bandwidth, and current season of life. What You’ll Learn Why seasonal transitions often trigger the urge to restartWhy your baseline should not be your maximum effortHow to create realistic step and water goalsWhat foundational nutrition habits should look like outside of a focused fat-loss or muscle-gain phaseWhy sleep routines can remain consistent even when total sleep changesWhy more exercise is not automatically betterHow unrealistic goals make it harder to return after vacations or busy seasonsWhy 90 days may be enough to build a foundation but not complete a lifelong health journeyHow to choose one habit and make it feel automatic before adding anotherHow to create health goals that reflect your real lifeResources & 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! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

  5. Sep 3

    103: DEXA Scans Explained: Body Fat, Muscle Mass, Bone Density & What the Scale Misses

    The number on the scale can change without telling you whether you gained muscle, lost fat, retained water, or changed your body composition at all. In this episode, Morgan sits down with Jason and Abby Blonshine, co-owners of MetaTec, to break down what a DEXA scan measures and why body composition can give you a very different picture of progress than scale weight alone. Jason explains how DEXA measures fat mass, lean tissue, bone density, visceral fat, regional body composition, and asymmetries, and why having a reliable baseline can be useful when you’re trying to understand whether your health habits are actually moving you in the direction you want. They also talk honestly about the emotional side of seeing body-fat numbers and scan images, why losing weight is not automatically the same as becoming healthier, and why preserving or building muscle should be a much bigger part of the conversation, especially for women thinking about strength, bone health, independence, and healthy aging. This episode is a reminder to stop treating the lowest possible number on the scale as the ultimate goal and start asking a better question: What am I building my body to be capable of? What You’ll Learn: What a DEXA scan actually measuresHow DEXA differs from ordinary body-fat scales and handheld devicesWhy hydration can influence some body-composition measurementsWhy having a reliable baseline matters when tracking progressThe difference between fat mass, lean mass, and bone mineral contentWhat visceral fat is and why Jason pays particular attention to itWhy scale weight can stay almost identical while fat decreases and muscle increasesWhy losing weight does not automatically mean you are becoming healthierWhy muscle matters for metabolism, balance, mobility, joints, strength, and independenceWhy bone density deserves attention before later lifeHow to approach DEXA numbers as information rather than judgmentWhy the healthiest weight loss is not necessarily the fastestHow protein, calories, resistance training, sleep, and recovery enter the body-composition conversationWhat resting metabolic rate testing measuresWhat VO2 max testing can tell you about exercise capacityResources & Links: 🔹Metatec’s website 🔹Metatec’s Facebook 🔹Metatec’s Instagram 🔹Use the coupon code GFWM10 for 10% off! You can still book directly, or use that code when checking out. 🔹Join Morgan's Cooking Club! There are still a few spots 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.

  6. Aug 27

    102 | Meal Prep for Busy Women: How to Plan Healthy Meals for Fall

    When life gets full, meal planning is often one of the first routines to disappear. In this episode, Morgan talks about getting back into meal prep and planning as summer transitions into fall. Instead of expecting one perfect Sunday prep routine, she explains why planning should fit your schedule, your family, and the season you are actually in. Morgan shares practical ways to create a meal plan before grocery shopping, make quick lunches easier, use frozen or grab-and-go options when necessary, prepare fruits and vegetables for snacking, and stop wasting food because you bought ingredients without knowing how you planned to use them. The goal is not elaborate meal prep. It is creating enough structure that feeding yourself well does not become another decision you have to make when you are already tired and hungry. What You’ll Learn Why seasonal transitions can throw off nutrition routinesWhy meal prep needs to start with a planHow planning can help reduce wasted groceriesWhy food logging only helps if you use the information to change what you buyHow to create simple grab-and-go lunchesWhy frozen vegetables and canned proteins can still make life easierHow fruit and vegetable trays can support easier snackingWhy you should plan around the times of day when you usually get hungryHow bulk meals can simplify the weekWhy meal prep does not have to happen on Saturday or SundayHow grocery pickup and quick prepared-food options can support busy weeksWhy your meal prep routine should look different from someone else’sResources & 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!

  7. Aug 20

    101 | How to Stop Comparing Yourself and Stay Consistent with Your Health Goals

    Comparison can make you feel behind, even when you are making meaningful progress. In this episode, Morgan talks about the pressure to compare your body, finances, relationships, strength, weight loss, and life timeline to people online, those around you, and even a past version of yourself. She also explains why meaningful health changes take longer than most people expect and compares consistent habits to investing for retirement: one healthy meal, workout, walk, or glass of water may not transform everything overnight, but those actions compound over time. This episode will help you step away from instant-gratification thinking, define what health means in your current season, and focus on the actions that support the life and body you actually want. What You’ll Learn Why social media makes comparison harderWhy comparing yourself to a past version of your body can be misleadingHow to recognize when you are entering the comparison cycleWhy real health changes usually take longer than expectedWhat progress can look like before dramatic physical changes happenWhy consistency works like compound growthHow individual meals, workouts, and habits build on one anotherWhy changing programs repeatedly can interrupt progressHow to decide whether someone else’s goal is something you truly wantWhy your health goals should reflect your current stage and bandwidthResources & 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!

  8. Aug 13

    100 | How Consistency Builds Confidence: Lessons from 100 Podcast Episodes

    EmpowerHer Wellness has officially reached 100 episodes!  In this milestone episode, Morgan reflects on what the podcast has become since launching on September 5, 2024, and the lessons she has learned from showing up consistently, imperfectly, and without knowing exactly where the journey would lead. She shares how the podcast expanded from fitness and nutrition into whole-person wellness, including sleep, stress, hormones, relationships, finances, organization, confidence, pelvic floor health, and more. Morgan also celebrates the guests, listeners, partnerships, and behind-the-scenes support that made the first 100 episodes possible. Most importantly, this episode connects the milestone back to your own health journey. Small steps may not feel impressive in the moment, but repeated action builds confidence, strength, knowledge, and progress. You do not need to know every step before you begin. You simply need to keep showing up. What You'll Learn: Why milestones deserve to be acknowledged before moving to the next goalHow consistency can create results even when the path is unclearWhy imperfect action is more useful than waiting until you feel readyHow the EmpowerHer Wellness Podcast evolved beyond fitness and nutritionWhy whole-person health includes mental, emotional, physical, financial, relational, and lifestyle factorsHow small actions build into meaningful progressWhy comparing your timeline to someone else’s can take away from your accomplishmentWhat Morgan learned from interviewing guests and building trusted local connectionsWhy your health journey does not have a finish lineHow to define goals that fit the life you are actually livingWhy taking up space, building strength, and creating confidence matter more than simply becoming smallerResources & Links 🔹Episode 90 with Dr. Sian West 🔹Episode 10 with Dr. Andrea Herrst 🔹Episode 37 with Kelly Meyerson 🔹Episode 56 with Melanie McNamara 🔹Episode 96 with Dr. Makayla Anderson 🔹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  Special Acknowledgment I also want to give a HUGE thank-you to Ambar Ramirez, my virtual assistant and business manager, for completing the backend work that helps each podcast episode reach Buzzsprout, Spotify, Apple Podcasts, YouTube, and all of you who listen or watch every week ❤️ Follow her journey on her Substack, Ambar Virtual. Have an idea for an episode? Send us a message!

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Ratings & Reviews

5
out of 5
11 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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