EmpowerHer Wellness with Morgan Ekovich

089 | How to Do a Time Audit and Find More Time for Your Health Goals

We all technically have the same 24 hours in a day, but that does not mean our days carry the same responsibilities, stress, mental load, or emotional weight. In this episode, Morgan breaks down why the “we all have the same 24 hours” mindset misses important context and how a simple time audit can help you see where your time is actually going. If you’ve been saying, “I don’t have time” for workouts, meal prep, reading, walks, or taking care of yourself, this episode will help you take an honest look at your schedule without shame and start finding small opportunities for change. What You’ll Learn * Why everyone’s 24 hours are not the same in practice * How stress, responsibilities, and mental load affect your time * What a time audit is and why it can be helpful * How to track where your time actually goes * Why email, screen time, cleaning, and errands can become hidden time drains * How to swap wasted time for supportive habits * Why seasonal transitions are a good time to reassess your schedule * How to use a time audit to support workouts, meal prep, reading, or walks * Why seeing your time visually can help you make better choices 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 [morgan@getfitwithme-morganekovich.com] 🔹Stay updated! Join our Email List [https://getupdatedwithme.getfitwithme-morganekovich.com/email-list] 🔹Join the FREE Facebook Community [https://www.facebook.com/groups/getfitwithmecommunity] for Busy Moms 🔹Visit our Website [https://www.getfitwithme-morganekovich.com/] 🔹Like Our Facebook Page [https://www.facebook.com/GetFitwithMELLC/] 🔹Follow us on Instagram  [https://www.instagram.com/morganekovich/] 🔹Watch the full YouTube video [https://youtu.be/qug556ONp7g]  Have an idea for an episode? Send us a message! [https://www.buzzsprout.com/2323907/fan_mail/new]

088 | How to Stay Consistent with Fitness, Nutrition, and Sleep During Summer

Summer brings sunshine, fun plans, schedule changes, and a whole lot of routine disruption. In this episode, Morgan talks about how to navigate the transition into summer without letting your strength training, nutrition, hydration, sleep, and planning completely fall apart. You’ll learn simple ways to adjust your habits for the season instead of abandoning them, including: shorter workouts, outdoor movement, intentional meals, reusable water bottles, blackout curtains, and planning tomorrow today. What You’ll Learn * Why seasonal transitions often disrupt routines * How to keep strength training in your schedule during summer * Why walking should not completely replace strength workouts * How to make workouts shorter and more effective * Simple ways to bring workouts outside * How to front-load nutrition earlier in the day * Why breakfast and vegetables matter during busy seasons * How to stay hydrated with a reusable water bottle * Why summer sleep may require environmental changes * How “plan tomorrow today” can reduce stress 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 [morgan@getfitwithme-morganekovich.com] 🔹 Stay updated! Join our Email List [https://getupdatedwithme.getfitwithme-morganekovich.com/email-list] 🔹 Join the FREE Facebook Community [https://www.facebook.com/groups/getfitwithmecommunity] for Busy Moms 🔹 Visit our Website [https://www.getfitwithme-morganekovich.com/] 🔹 Like Our Facebook Page [https://www.facebook.com/GetFitwithMELLC/] 🔹 Follow us on Instagram  [https://www.instagram.com/morganekovich/] 🔹 Watch the full YouTube video [https://youtu.be/YZr2SozYjlw] Have an idea for an episode? Send us a message! [https://www.buzzsprout.com/2323907/fan_mail/new]

087 | Estate Planning Basics for Women: Wills, Trusts, and Power of Attorney

May is stress month on the EmpowerHer Wellness Podcast, and this episode covers a topic that can feel uncomfortable but incredibly important: legal planning. Morgan is joined by Katrina Hofstetter, founder and attorney of Cornerstone Legal, to talk about wills, trusts, powers of attorney, guardianship, and why these conversations matter before a crisis happens. This episode helps make estate planning feel less intimidating by breaking down what documents adults may need, when to start thinking about them, and how planning ahead can reduce stress and decision-making burdens for the people you love. What You’ll Learn * Why estate planning is not only for older adults * The difference between a will and a trust * Why parents with minor children should think about guardianship * What happens when legal documents are not in place * Why unmarried partners may need extra planning * What medical and financial powers of attorney do * Why funeral power of attorney may be included in a plan * What information to gather before meeting with an attorney * Why estate planning documents should be reviewed over time * How planning ahead can reduce stress for your family later Resources & Links: 🔹Cornerstone Legal website [https://cornerstonelegalpllc.com/] 🔹Cornerstone Legal YouTube channel [https://www.youtube.com/@cornerstonelegalpllc] 🔹Cornerstone Legal Facebook [https://www.facebook.com/CornerstoneLegalPLLC/] 🔹Cornerstone Legal blog [https://cornerstonelegalpllc.com/blog/] 🔹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 [morgan@getfitwithme-morganekovich.com] 🔹Stay updated! Join our Email List [https://getupdatedwithme.getfitwithme-morganekovich.com/email-list] 🔹Join the FREE Facebook Community [https://www.facebook.com/groups/getfitwithmecommunity] for Busy Moms 🔹Visit our Website [https://www.getfitwithme-morganekovich.com/] 🔹Like Our Facebook Page [https://www.facebook.com/GetFitwithMELLC/] 🔹Follow us on Instagram  [https://www.instagram.com/morganekovich/] 🔹Watch the full YouTube video [https://youtu.be/cOgRea9oCqk] Have an idea for an episode? Send us a message! [https://www.buzzsprout.com/2323907/fan_mail/new] Follow up from the first announcement. People can still sign up for $17 if there are spots available.

086 | Getting Back Into Running: Simple Interval Basics for Beginners

Getting back into running does not mean you have to train for a marathon, run fast, or have everything figured out right away. In this episode, Morgan talks about how to ease back into running in a realistic way using simple intervals. She shares why those first few runs can feel awkward, how to make running more enjoyable, and why pace does not matter when your goal is simply to move your body and feel more comfortable. If running has been on your mind, this episode will help you start small, build confidence, and create a plan that actually feels doable. What You’ll Learn * Why getting back into running can feel awkward at first * Why your pace does not matter when you’re starting again * How interval training makes running more approachable * How to set up a simple walk/run interval workout * Why warming up and cooling down matter * How to use playlists, friends, or run clubs for motivation * Why running can count even if you use intervals * How to progress slowly without feeling like you failed * What to remember when running in warmer weather Resources & Links: 🔹Interval Training App 🔹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 [morgan@getfitwithme-morganekovich.com] 🔹Stay updated! Join our Email List [https://getupdatedwithme.getfitwithme-morganekovich.com/email-list] 🔹Join the FREE Facebook Community [https://www.facebook.com/groups/getfitwithmecommunity] for Busy Moms 🔹Visit our Website [https://www.getfitwithme-morganekovich.com/] 🔹Like Our Facebook Page [https://www.facebook.com/GetFitwithMELLC/] 🔹Follow us on Instagram  [https://www.instagram.com/morganekovich/] 🔹Watch the full YouTube video [https://youtu.be/KoTqM-Plvgs] Have an idea for an episode? Send us a message! [https://www.buzzsprout.com/2323907/fan_mail/new]

085 | Is the Keto Diet Good for Women? What You Need to Know

The ketogenic diet is everywhere — but that doesn’t mean it’s right for every woman. In this episode, Morgan is joined by Dr. Makayla Andersen, a naturopathic doctor, certified nutrition specialist, and licensed dietitian nutritionist, to unpack what keto actually is, where it came from, and why it was never originally created for weight loss. Together, they talk about who keto may help, when it may backfire, and why nutrition should always be personalized. If you’ve ever wondered whether keto is worth trying, why it seems to work for some women and not others, or how stress, hormones, thyroid health, and exercise play into the conversation, this episode will give you a much more balanced perspective. What You’ll Learn * What the ketogenic diet was originally designed for * Why keto was not originally created as a weight-loss diet * Why keto can be helpful for some conditions, but not everyone * How stress, hormones, thyroid health, and lifestyle affect whether keto is a good fit * Why low-carb diets can negatively affect some active women * How restrictive dieting can impact your relationship with food * Why rapid early weight loss on keto is often misunderstood * Why personalized nutrition matters more than diet trends * How to think about food as a tool instead of a punishment Resources & Links: 🔹 Embody Natural Health website [https://www.embodynaturalhealth.com] 🔹 Makayla’s LinkedIn [http://linkedin.com/in/dr-makayla-andersen-nd-cns-2b42422b2] 🔹 Embody Natural Health & Nutrition on Facebook [https://www.facebook.com/embodynaturalhealth] 🔹 Makayla’s Personal IG: @makaylaandersen.nd 🔹 Makayla’s Business IG: @embodynaturopathic 🔹 Threads: makaylaandersen.nd 🔹 Join Morgan's Cooking Club! [http://cookingclub.getfitwithme-morganekovich.com] Be one of the first 20 founding members to lock in the lowest price ever. 🔹 Stay updated! Join our Email List [https://getupdatedwithme.getfitwithme-morganekovich.com/email-list] 🔹 Join the FREE Facebook Community [https://www.facebook.com/groups/getfitwithmecommunity] for Busy Moms 🔹 Visit our Website [https://www.getfitwithme-morganekovich.com/] 🔹 Like Our Facebook Page [https://www.facebook.com/GetFitwithMELLC/] 🔹 Follow us on Instagram  [https://www.instagram.com/morganekovich/] 🔹 Watch the full YouTube video [https://youtu.be/t8xohOG0Dao] Have an idea for an episode? Send us a message! [https://www.buzzsprout.com/2323907/fan_mail/new] Follow up from the first announcement. People can still sign up for $17 if there are spots available.