In this episode, host Morgan Ekovich discusses why we need to stop focusing solely on weight loss and start implementing sustainable habits that will lead to long-term health and wellness. She emphasizes the importance of consistency, balance, and patience in achieving fitness goals, rather than crash diets or extreme measures.

What You’ll Learn:

💫Why rapid weight loss methods are often unsustainable

💫A comprehensive list of healthy habits to focus on instead of just weight loss

💫How to evaluate current habits and choose new ones to implement

💫Three key strategies for feeling your best before a vacation or event

💫The importance of balance and consistency in lifestyle changes

Resources & Links:

• Ep 012 | Protein Your Secret Weapon for Strength & Wellness
• Ep 023 | The Link Between Sleep, Stress, and Health: How to Reclaim Your Sleep
• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video
• Reach out to me with questions: [email protected]

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In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich interviews Regina Carey, an impact coach and passion instigator. They discuss managing stress, mental clutter, and burnout, focusing on strategies to help women prioritize self-care, change negative self-talk, and embrace personal growth.

About today's guest:

Regina Carey is an impact coach and passion instigator who works with women to help them overcome self-limiting beliefs, reduce stress, and prioritize self-care. She draws from her experiences as an educator and her personal journey to guide women in embracing their potential and living more fulfilling lives.

What You'll learn:

❗Strategies for managing stress and mental clutter

❗Techniques to change negative self-talk and reframe thoughts

❗The importance of nature and breathing exercises for stress relief

❗How to ask for help and set boundaries

❗Ways to celebrate daily wins and practice gratitude

❗The significance of prioritizing self-care and personal growth

Resources & Links:

• "Atomic Habits" by James Clear
• "Fair Play" by Eve Rodsky
• "The Gap and the Gain" by Dan Sullivan
• Regina’s website
• Regina’s LinkedIn
• Regina’s Instagram
• Email Regina your questions: [email protected]
• Summer Strength Training Bootcamp
• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video
• Reach out to me with questions: [email protected]

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

In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich discusses strategies for maintaining healthy nutrition habits during busy seasons and while traveling. She covers the basics of balanced nutrition, portable nutrient-dense foods, hydration tips, and practical solutions for eating well when life gets chaotic.

What You'll Learn:

✨The basics of balanced nutrition and portion control

✨Ideas for portable, nutrient-dense snacks

✨Hydration strategies for busy lifestyles

✨Tips for eating out and making healthier choices at restaurants

✨Practical solutions for meal planning and preparation during hectic times

✨How to prioritize nutrition even when life is chaotic

Resources & Links:

• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video
• Reach out to me with questions: [email protected]

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

In today’s episode of EmpowerHer Wellness, I’m joined by Danielle Uderitz, the founder and CEO of the Find Your Fit Academy and a passionate coach specializing in fitness, nutrition, and life prioritization. Together, we tackle one of the biggest challenges on the health journey: making time for wellness. From overcoming common excuses like “I don’t have time” to simplifying meal prep and aligning your goals with your daily routine, this episode is packed with actionable strategies to help you take confident, empowered steps toward a healthier, more balanced life. 🌟

About Today’s Guest – Danielle Uderitz:

Danielle Uderitz, also known as “Dani,” is the powerhouse founder of the Find Your Fit Academy. As a fitness coach, nutrition expert, life coach, and new mom, Dani is on a mission to help people live healthier, more fulfilling lives. She specializes in functional fitness and nutrition, focusing on creating personalized, practical approaches that go deeper than a quick workout or a diet plan. Passionate, real, and relatable, Danny empowers her clients to break through their barriers and step into their strongest, healthiest selves—on their own terms.

What You’ll Learn:

✨ Why creating time for your goals starts with being honest about priorities

✨ A simple “day audit” exercise to identify time-suckers in your routine

✨ How to simplify meal prepping—even if you’re busy or overwhelmed

✨ The power of involving your family and communicating your needs

✨ Why there’s no “right or wrong” path—just the choice that works for YOU

✨ How to stop letting excuses hold you back and take practical first steps

You’ll leave this episode feeling inspired, empowered, and ready to take action today—no matter how small that first step may be.

Resources & Links:

• Find Your Fit Academy
• Email Danielle with your questions: [email protected] 
• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video
• Reach out to me with questions: [email protected]

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

In this episode of EmpowerHer Wellness, host Morgan Ekovich sits down with sleep expert Kelly Myerson to unpack the critical but often overlooked role sleep plays in your overall well-being. From calming a busy mind to creating an ideal sleep environment, Kelly shares transformative insights and practical tips to improve the quality (and quantity!) of your sleep. Whether you’re a new mom, coping with menopause, or just struggling with rest, this episode will empower you to take actionable steps toward better sleep—and a healthier life.

What You’ll Learn:

👉Why sleep is non-negotiable for mental and physical health.

👉Tips to calm a busy brain and quiet your thoughts before bedtime.

👉How to create the ideal sleep sanctuary with small lifestyle changes.

👉The hidden impact of sensory overload and stress on sleep quality.

👉Simple ways to establish a nighttime routine that works for you.

👉Sleep strategies tailored to life stages like new motherhood, menopause, and beyond.

👉Why clutter and disorganization in your bedroom wreak havoc on your sleep—and how to fix it.

Whether you're a chronic night owl, a stressed-out professional, or just someone looking to boost their overall well-being, this episode is packed with practical tips you can start using tonight.

Resources & Links:

Kelly Myerson, Voice Amplifier, Author, Podcaster
📆Connect with Kelly: Calendly link
15-minute sleep check link

Email:  [email protected]

👩🏻‍💻Kelly’s LinkedIn

✍🏻Follow her journey on Substack: Mystic Nerd Musings@kellymyersonvoiceamplifier

🎙Podcast: The Mystic Nerd Squad Podcast

Best Sleep Ever - Clearing worksheet

The Power of When, Micheal Breus

Kelly’s Instagram

Kelly’s Facebook Page 

Kelly’s Facebook Group

Let's Connect:

• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video
• Reach out to me with questions: [email protected] 

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

Happy (early) Valentine’s Day! 💕 In this special episode of the EmpowerHer Wellness Podcast, host Morgan Ekovich explores an often-overlooked but life-changing concept: dating yourself. Whether you’re single, married, or somewhere in between, spending intentional time alone can unlock greater confidence, personal growth, and joy. Morgan shares her personal journey from awkward solo dinners to fully embracing self-love and how you can start your own journey today.

If you’ve ever felt uncomfortable or unsure about alone time, this episode will inspire you to prioritize YOU and take actionable steps toward deeper self-discovery. ✨

What You’ll Learn:

1. What dating yourself really means and why it’s so important
2. Practical ways to spend time alone and love it (even if it feels awkward at first!)
3. Four key benefits of dating yourself
4. Why self-care is the foundation of self-love—and how to start simple
5. Real-world tips to implement solo time into your busy life

Make this the year you fall in love with the amazing person staring back at you in the mirror.

Resources & Links

• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video
• Reach out to me with questions: [email protected] 

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

Ever felt so sore after a workout that you could barely sit, stand, or even get through your day as usual? You’re not alone! That post-workout soreness—known as Delayed Onset Muscle Soreness (DOMS)—is completely normal, but it doesn’t have to leave you sidelined.

In today’s episode, host Morgan Ekovich dives deep into DOMS: what it is, why it happens, and most importantly, how to reduce that soreness so you can get back to your fitness routine feeling better than ever. You'll learn simple, actionable recovery strategies—hydration hacks, protein-packed snack tips, foam rolling techniques, and more—to speed up muscle repair and make recovery as much a part of your fitness journey as your workouts.

What You'll Learn:

1. What DOMS (Delayed Onset Muscle Soreness) is and why it happens 12-72 hours after a workout
2. Why soreness is not necessarily an indicator of a “great workout”
3. Why protein within 30-45 minutes post-workout is crucial for muscle repair
4. The importance of hydration and how electrolytes can help your recovery
5. How stretching, foam rolling, and light cardio can reduce muscle tightness
6. Whether heat or ice is better for recovery (and how to choose what works for you)

Whether you’re new to working out, stepping up your routine, or just recovering from a weekend of heavy lifting (hello, moving furniture! 🙃), this episode is for YOU.

Resources & Links:

• Join the FREE Facebook Community
• Visit our Website
• Like Our Facebook Page
• Follow us on Instagram 
• Watch the full YouTube video

Reach out to me with questions: [email protected] 

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

In this episode of EmpowerHer Wellness, host Morgan Ekovich interviews Teresa Romano, a registered dietitian specializing in functional nutrition, eating disorders, and women's health. They discuss prenatal and postpartum nutrition, body image, and how to cultivate a healthy relationship with food at various life stages.

About Today's Guest:

Teresa Romano is a registered dietitian with a background in functional nutrition and herbal medicine. She's a certified eating disorder registered dietitian and a certified prenatal dietitian specializing in infertility, pregnancy, postpartum, and women's health.

What You'll Learn:

• The basics of functional nutrition and how it differs from conventional approaches
• Nutrition tips for preconception, pregnancy, and postpartum periods
• How to handle first-trimester food aversions
• The importance of postpartum nutrition and why it's not the time for restrictive dieting
• Strategies for improving body image and practicing self-compassion
• How to recognize and address obsessive behaviors around food tracking

Resources & Links:

• Teresa’s website
• Teresa’s email: [email protected]
• Teresa’s Instagram
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• Watch the full YouTube video
• Reach out to me with questions: [email protected] 
• NEDA (National Eating Disorders Association) Screening Tool
• IAEDP (International Association of Eating Disorders Professionals)
• MyFitnessPal 

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

In this episode of Empower Her Wellness, host Morgan Ekovich breaks down the process of meal prepping and planning, making it accessible and sustainable for even the busiest women. Morgan shares practical tips, common pitfalls to avoid, and strategies to create lasting healthy eating habits.

What You’ll Learn:

• How to create a sustainable meal planning habit

• The importance of planning before prepping

• Strategies for making meal prep fun and varied

• Tips for prepping fruits, vegetables, and proteins

• How to overcome common meal prep challenges

Resources & Links:

• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• Watch the full YouTube video
• Reach out to me with questions: [email protected] 
• 7-Day Meal Prep and Planning Bootcamp

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

In this episode, host Morgan Ekovich explores the difference between "tuning out" and "plugging in" to unwind. She shares personal experiences and practical tips for moving away from passive, screen-based relaxation towards more engaging and fulfilling activities that promote presence, creativity, and mental well-being.

What You’ll Learn:

• The difference between "tuning out" and "plugging in" for relaxation

• Creative alternatives to screen time for unwinding

• How to incorporate mindful relaxation into daily routines

• The benefits of active relaxation on mental health and creativity

Instead of mindlessly tuning out through screens and technology to unwind, try to actively 'plug in' to more engaging and fulfilling activities that promote presence, creativity, and mental well-being. You’ll feel the difference.

Resources & Links:

• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• Watch the full YouTube video
• Reach out to me with questions: [email protected] 
• Plugging In to Unwind List

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