In this episode of EmpowerHer Wellness, Morgan Ekovich speaks with hormone specialist Dr. Elena Alawa, to uncover the critical tests every woman should ask her doctor for and how to track your cycle to improve your health. They dive into the connection between hormones, nutrition, and overall wellness, exploring ways to identify hormonal imbalances and take proactive steps to feel better in your body. 

In this episode, you’ll gain a deeper understanding of:

• Critical Tests & How to Request Them: Why it’s important to ask your doctor for specific hormone tests and what each test reveals about your body.
• Tracking Your Menstrual Cycle: How to track your cycle effectively and what symptoms can indicate about your hormonal health.
• Managing Perimenopause & Menopause: How to handle fluctuating estrogen levels, signs of imbalance, and how to support your body through these life stages.
• Practical Health Tips: Simple, actionable steps to improve your hormonal health and wellness, from nutrition to lifestyle changes.

If you’re looking to take charge of your hormonal health and fitness journey, this episode is packed with insights and actionable tips you won’t want to miss.

Resources & Links:

• Elena’s Website
• Elena’s LinkedIn
• Elena’s Instagram
• Elena’s Facebook Page
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• 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 eye-opening episode, host Morgan Ekovich challenges the traditional metrics of success in wellness journeys. She explores why the scale isn't always the best indicator of progress and introduces alternative ways to track and celebrate your health improvements.

What You’ll Learn:

• Why the scale isn't always an accurate measure of progress

• Alternative methods to track your wellness journey

• The importance of non-scale victories

• How to set a baseline for your wellness goals

• Strategies for staying motivated when the numbers aren't changing

• The power of consistently showing up for yourself

• How to reflect on and celebrate your progress

Resources & Links:

• Join the FREE 21-Day Control Your Day Challenge
• Pre-Journey Intake Questions
• Book a FREE 30-Minute Consultation 
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• 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, Morgan Ekovich shares the keys to building consistent, sustainable habits that set you up for a healthier, more confident year. Forget the all-or-nothing mindset—it's time to embrace a balanced approach to wellness that actually works. Whether you're starting fresh or looking to level up, this episode is packed with actionable tips to help you thrive.

What You'll Learn:

• How to create a vision for your ideal healthy lifestyle
• Techniques for breaking down large goals into manageable micro habits
• How to avoid overly ambitious or vague health goals
• The importance of planning beyond the first 30 days
• Strategies for maintaining motivation and consistency in your wellness journey

Who Should Listen:
This episode is perfect for women who are tired of setting unrealistic New Year's resolutions and want to create sustainable, long-term changes in their health and wellness. It's especially valuable for those who have struggled with maintaining health goals in the past and are looking for a more effective approach.

No more burnout. No more unrealistic plans. Just actionable tips to help you feel confident, strong, and healthy—all year long.

💌 Love this episode? Share it with a friend who's ready to transform their wellness journey in 2025!

Resources and Links:

• Book a FREE 30-Minute Consultation 
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• 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 eye-opening episode, host Morgan Ekovich shares her personal journey from flexibility skeptic to advocate. She dives deep into the importance of flexibility and mobility for overall health, pain reduction, and longevity. Learn how just 5 minutes a day can transform your body and quality of life.

Sneak peek of what you'll discover:

• Why flexibility is crucial (even if you're not feeling pain right now)

• How improved mobility can enhance your strength training and daily activities

• The long-term benefits that will make your future self thank you

• Simple ways to incorporate flexibility work into your busy schedule

Don't let stiffness hold you back any longer. Your journey to a more flexible, pain-free you starts with this episode!

Resources and Links:

• Book a FREE 30-Minute Consultation 
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• 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 explores “grey area” drinking—what it is, how it affects your health, and practical ways to approach mindful alcohol consumption.

As the holiday season approaches, it's easy to feel overwhelmed by social pressures and temptations. That’s why Morgan is joined by Susan, a sober living and mindful drinking expert, to share actionable tips for:

• Reducing alcohol intake without feeling excluded.
• Navigating celebrations with confidence and clarity.
• Building healthy habits that align with your wellness goals.

Whether you’re aiming to cut back on alcohol, embrace a sober-curious lifestyle, or simply be more intentional, this episode is packed with strategies to help you thrive during the holidays while maintaining your health and wellness.

Tune in now to learn how to enjoy the festive season on your terms!

What You'll Learn:

• Practical Tips for Mindful Drinking: Discover how to enjoy the holidays without overindulging or feeling pressured by social situations.
• Alcohol’s Impact on the Body: Understand how alcohol affects your health, mindset, and wellness goals to make more informed choices.
• Simple Strategies to Track Alcohol Consumption: Learn easy ways to stay accountable and mindful of your intake.
• Creative Ways to Celebrate Without Alcohol: Explore fun, non-alcoholic alternatives to enjoy the festive season while staying connected and confident.
• Tips for Embracing a Sober-Curious Lifestyle: Susan shares insights into why reducing or eliminating alcohol can be empowering and how it supports long-term health and happiness.
• Reflecting on Your Relationship with Alcohol: Learn how to evaluate how drinking makes you feel and align your habits with your wellness goals.

Resources & Links:

• Susan's Website
• Susan's Instagram: @drinklesswithsusan
• Susan's YouTube Channel
• Susan's Private Facebook Group
• Join the FREE Facebook Community
• Visit our website
• Facebook Page
• 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, we dive deep into the vital role protein plays in our bodies—especially for women focused on strength training, fitness, and weight loss. Understand the signs of not getting enough protein, get practical guidance to help you consistently reach your protein goals, and so much more!

What You’ll learn:

• What Protein Does for Your Body
• The Importance of Protein for Muscle Repair
• Protein's Role in Weight Management
• The Risks of Protein Deficiency
• How Much Protein You Should Aim For
• Types of Protein & Supplementations

Resources & Links:

• Join the FREE 21-Day Control Your Day Challenge
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• Watch the full YouTube video
• Reach out to me with questions: [email protected]
• Protein Calculator  

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

In this episode, host Morgan Ekovich explores the transformative power of morning routines. Whether you feel rushed or calm in the mornings, the way you start your day can significantly influence your mood and productivity. Morgan shares actionable tips on creating a simple, intentional morning routine that sets a positive tone for the rest of your day.

What You’ll Learn:

• The importance of a nighttime routine for a successful morning
• How to create 5-15 minutes of ‘me time’ each morning
• Simple ways to incorporate movement and mindfulness into your mornings
• Strategies to plan your day the night before for a smoother start

Resources & Links:

• Join the FREE 21-Day Control Your Day Challenge
• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• 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 sits down with Dr. Andrea Herrst, a chiropractic physician specializing in women's health. Together, they delve into the often overlooked topic of pelvic health and discuss the importance of advocating for yourself and seeking comprehensive care. Dr. Herrst shares valuable insights on pelvic pain, incontinence, and other common women's health issues, offering practical tips and advice for improving your overall well-being.

What You'll Learn:

• The importance of advocating for your health
• Holistic approaches to pelvic pain and incontinence
• Practical tips for improving your pelvic floor health
• How to find a qualified healthcare provider who specializes in women's health

Resources

• Join our FREE Facebook Community
• Join the FREE 21-Day Control Your Day Challenge
• Watch the full YouTube video 
• Dr. Herrst Website
• Dr. Herrst Instagram 
• Dr. Herrst Facebook Page
• Dr. Herrst YouTube Page
• Contact Dr. Herrst
• Kate Bowmen Books:

Rethink Your Position: Reshape Your Exercise, Yoga, and Everyday Movement, One Part at a Time

Movement Matters: Essays on Movement Science, Movement Ecology, and the Nature of Movement

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

In this episode of the EmpowerHer Wellness Podcast, we delve into the often-stressful topic of Halloween, candy, and sweets!! So often I hear people telling themselves “no” or being afraid to have the candy in the house and during this episode I am going to share with you practical tips and strategies for enjoying the holiday season while maintaining a healthy relationship with food. 

What You’ll Learn:

• How to avoid overeating during Halloween
• Tips for enjoying treats mindfully
• Strategies for maintaining a healthy lifestyle throughout the holiday season
• The importance of a positive relationship with food

Resources:

• Join the FREE Facebook Community
• Visit our Website
• Facebook Page
• 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, we delve into the world of strength training for women, debunking common myths and highlighting the incredible benefits it offers. Discover how strength training can: boost your metabolism, strengthen your bones, improve your overall health, boost your confidence, and more!

What You’ll Learn:

• Why strength training is SO important for women
• How to overcome common misconceptions and fears about weightlifting
• The benefits that you see & feel when you strength train
• Practical tips for getting started and seeing results
• How to incorporate strength training into your daily routine - without it taking hours

You too can feel stronger, confident, and empowered. Join us as we explore the transformative benefits of strength training and discover why it's essential for women’s health.

Resources:

• Join the FREE Facebook Group - call your shot and share your strength training journey
• Send me all your questions:  [email protected]
• FREE 21-Day Control Your Day Challenge 
• Exercise Movement Breakdowns
• Watch our episodes and more content on our YouTube Channel! 

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