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 learning how to adjust your plan without abandoning your goals. Discover why the "all-or-nothing" mindset is holding you back and how showing up, even imperfectly, is the real secret to building the consistency you crave and achieving lasting results. If you’re tired of letting excuses win, this is the tough-love pep talk you need to hear.

What You'll Learn:

- The three critical choices you have when life disrupts your plans (and which one truly builds momentum).
- How to avoid the dangerous "slippery slope" of constantly pushing your goals to "tomorrow."
- Practical, real-world examples of how to "pivot" your workouts and nutrition so you never have to quit.
- Why honoring your word to yourself is the ultimate key to building integrity and self-trust.
- A powerful mindset shift to help you fight back against the inner voice that tells you to give up.

Resources & Links:

🔹Stay updated! Join our Email List
🔹Join the FREE Facebook Community
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Learn more about my 90-Day Kickstart program and let's chat! Email me with the subject "Kickstart" at morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!

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 need today.

In this episode, Coach Morgan Ekovich breaks down why this comparison can be so destructive and provides the tools to finally stop. Learn how to acknowledge your current season of life, give yourself grace, set realistic goals that honor your present reality, and rediscover the strength in the amazing woman you are today.

What You’ll Learn

- The #1 reason comparing yourself to your past is holding you back from progress.
- How to reframe past accomplishments from something to live up to, to something to be proud of.
- Why you must acknowledge your current "season of life" before starting any new fitness routine.
- Actionable steps to take the moment you start playing the comparison game with yourself.
- How to set yourself up for success (not failure) when getting back into fitness after a break.
- The truth about how long it really takes to build sustainable habits.

Resources & Links:

🔹Stay updated! Join our Email List
🔹Join the FREE Facebook Community
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Learn more about my 90-Day Kickstart program and let's chat! Email me with the subject "Kickstart" at morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!

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 designed to set you up for success, eliminating decision fatigue and ensuring you always have a satisfying, healthy snack ready to go.

What Listeners Will Learn

- The simple yet powerful "Grab Bag" secret for successful on-the-go nutrition.
- How to set up two types of grab bags: one for shelf-stable pantry snacks and one for fresh fridge items.
- A complete list of easy, healthy snack ideas you can buy pre-packaged to save time
- The step-by-step action plan to implement this system this week without feeling overwhelmed.
- How this strategy eliminates decision fatigue and prevents you from making unhealthy choices when you're "hangry."

Listen now and learn how to finally take control of your nutrition, no matter how hectic your schedule gets.

Resources & Links:

🔹Stay updated! Join our Email List
🔹Join the Community & Share Your Grab Bag: Take a picture of your new grab bag setup and share it in our private Facebook community for accountability and inspiration!
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Ready to find the specific holes in your diet and get personalized feedback? Email Morgan with the subject line "Food Audit" to get started. morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!

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 nutrition awareness before diving into macros, measuring, and portioning.

Food logging might just be the mindfulness practice your meals have been missing.

What You’ll Learn

➡️The most common mistake beginners make when food logging
➡️Why getting too detailed too soon leads to burnout
➡️How to build awareness without calorie counting or restriction
➡️What to log (and what to ignore) in your first week
➡️When to upgrade to digital tools like MyFitnessPal or Cronometer
➡️How food logging can be a tool—not a lifelong assignment

Resources & Links:

🔹MyFitnessPal
🔹Cronometer
🔹003 | Start Changing Your Nutrition with Food Logs and Audits
🔹Stay updated! Join our Email List
🔹Join the FREE Facebook Community to watch the AI Meal Planning Training
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Want Personalized Food Logging Help? Email Morgan with the subject line “Accountability” at morgan@getfitwithme-morganekovich.com for custom support!

Have an idea for an episode? Send us a message!

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, Speaker, and unapologetic Advocate for women’s self-leadership. After a stage 3 breast cancer diagnosis felt like an unexpected break from the burnout of her over-busy life, she discovered the power of coaching and everything changed.

Through her signature Deep Shift Coaching method, she blends brain science, emotional intelligence, and fierce feminist truth-telling, to help women stop numbing with busyness, food, wine, or scrolling. Instead, she guides them to reclaim the clarity, energy, and authority to create thriving relationships, fulfilling careers, and the courage to live the lives they deeply crave.

What You’ll Learn:

✅ How to ask better questions to change your mindset
✅ One powerful question to use when you're overwhelmed or spiraling
✅ The difference between facts and the stories you tell yourself
✅ Why “shoulds” might be running your life—and how to stop listening to them
✅ How to emotionally check-in when you’re avoiding feelings
✅ Why awareness always comes before action—and how to become more self-aware

Perfect for busy moms, women juggling careers, and anyone feeling stuck or overwhelmed—this episode delivers the exact mindset reframe you didn’t know you needed.

Resources & Links:

🔹Melanie’s Website
🔹Melanie’s LinkedIn
🔹Melanie’s Instagram
🔹Melanie’s Facebook
🔹Melanie’s YouTube
🔹Stay updated! Join our Email List🔹Join the FREE Facebook Community to watch the AI Meal Planning Training
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Want hands-on support to implement what you’re learning?: Email Morgan with the subject line “Accountability” morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!

In this quick-hit solo episode of the EmpowerHer Wellness Podcast, Morgan Ekovich pulls back the curtain on the single most powerful focus tool in her routine right now: The Power Hour.

If you’re feeling overwhelmed, distracted, or stuck in analysis paralysis—this simple yet game-changing 60-minute productivity technique will help you push through resistance, crush your most avoided tasks, and build consistency like never before.

What You’ll Learn:

- What the Power Hour technique is and how it works
- Why distraction and "ping-pong brain" are killing your productivity
- How to use focused work blocks to tackle dreaded tasks (like content writing!)
- Real-life examples of how Morgan and her clients apply the Power Hour for results
- Why mastering focus during busy seasons (like the holidays) is the key to everyday success

Whether it's writing social media content, tackling follow-up emails, or just staying on track with your workouts—this episode will show you how ONE hour can make all the difference.

Resources & Links Mentioned:

🔹Stay updated! Join our Email List
🔹Join the FREE Facebook Community to watch the AI Meal Planning Training
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Want hands-on support to implement what you’re learning? Email Morgan with the subject line “Accountability” morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!

In this episode of the EmpowerHer Wellness Podcast, Morgan lifts the veil on how Artificial Intelligence (AI) is becoming a game-changing tool for busy moms and women looking to simplify their fitness, nutrition, and wellness routines. From smarter meal planning to finding macro-friendly fast-food options, Morgan walks you through real, everyday ways to save time, reduce decision fatigue, and take control of your health—with help from AI tools like ChatGPT.

This isn’t about adding more to your plate. It’s about letting technology work for you so you can focus on what matters: showing up as your healthiest, most confident self.

What You'll Learn in This Episode:

- Simple ways AI tools can plan your weeknight dinners
- Expert prompts to create high-protein, family-friendly meals
- AI-based hacks for eating better when ordering fast food
- How to track macros and make healthier substitutions within seconds
- Why support and accountability matter more than having “another tool”
- How you can start using ChatGPT today—with zero tech overwhelm

Resources & Links Mentioned:

🔹Stay updated! Join our Email List
🔹Join the FREE Facebook Community to watch the AI Meal Planning Training
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Want hands-on support to implement what you’re learning?: Email Morgan with the subject line “Accountability” morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!

Feeling overwhelmed after being told you need to "change your lifestyle"? You’re not alone—and you don’t need to go through it alone either. In this episode of EmpowerHer Wellness, host Morgan welcomes Registered Dietitian and Nutrition Coach Katia Mashni, who breaks down how to navigate new diagnoses like high blood pressure, high cholesterol, or elevated labs with calm, clarity, and confidence.

You’ll walk away with a practical, doable approach to creating lasting change—no crash diets or radical routines required.

About Today’s Guest - Katia Mashni

Katia Mashni is a Registered Dietitian Nutritionist and Board-Certified Health and Wellness Coach with a Bachelor’s degree in Clinical Nutrition and Dietetics and a Master’s degree in Public Health.

She takes a well-rounded approach to wellness, recognizing that our health is shaped by many interconnected factors—lifestyle, mindset, environment, and culture. She’s also passionate about helping people build sustainable habits and create a healthy lifestyle that feels comfortable and supports long-term well-being.

What You’ll Learn:

- The mindset shift needed after a health diagnosis
- Why lifestyle change doesn’t have to mean a huge life overhaul
- How to create step-by-step goals that actually stick
- How to stay consistent (even when motivation fades)
- Why “baby steps” lead to big results in blood pressure and cholesterol management

Resources & Links Mentioned:

🔹Katia’s website
🔹Katia’s Instagram
🔹Katia's Sodium Facts Handout
🔹Katia's Cholesterol Handout
🔹Stay updated! Join our Email List
🔹Join the FREE Facebook Community
🔹Visit our Website
🔹Like Our Facebook Page
🔹Follow us on Instagram
🔹Watch the full YouTube video
🔹Want hands-on support to implement what you’re learning? Email Morgan with the subject line “Accountability” morgan@getfitwithme-morganekovich.com

Have an idea for an episode? Send us a message!