Tuned In The Podcast with Mary Hopper

Mary Hopper
  • 5.0 (4)
  • Self-Improvement
  • Updated Weekly

Tuned In The Podcast, where we ditch the distractions and noise of daily life, connect back to ourselves, prioritizing our relationship with our mind, body, spirit and soul. I share tools for the job of living your best life, my story about living with grief, and other passions of mine, like the moon and tarot. Join in each week as I teach you how to Tune In to your life.

  1. 6d ago

    80 - Pleasure, Healing & Breaking Generational Cycles with Dr. Kenael Segal

    In this episode, I’m joined by Dr. Kenael Segal, PT, DPT, Doctor of Physical Therapy, holistic healer, and founder of Lotus PT and Wellness. Kenael’s work sits at the intersection of pelvic health, energy healing, and feminine embodiment, helping women reconnect with their bodies, release shame, and awaken the vitality that fuels pleasure, purpose, and healing. We talk about pelvic and womb healing, the connection between safety and our capacity to experience pleasure, and why healing doesn’t have to focus only on pain and dysfunction. Kenael shares her holistic approach to working with the whole person, mind, body, and spirit, and we explore what can happen when we begin looking at pleasure, play, and embodiment as part of the healing process. Our conversation then goes deeper into generational patterns, healing, and what it means to reclaim who you are when the life you want looks different from the one you were taught to live. Kenael shares her own journey of questioning the religious and cultural expectations she grew up with, choosing a different path, reclaiming her sexuality and spirituality, and becoming a cycle breaker for herself and her children. We talk about the freedom that comes from realizing there are options and that you’re allowed to choose differently, change your mind, and continue evolving. You don’t have to transform your entire life overnight. Sometimes healing starts by simply asking: Who can I be today that’s a little different from who I was yesterday?Resources: Dr. Kenael Segal / Lotus PT and Wellness WebsiteInstagram: @lotuspelvicpt YouTube: @drkenael Book: It Didn’t Start With You by Mark Wolynn. Dr. Kenael’s Oracle/affirmation card deck

  2. Sep 9

    079 - Is Maintenance Progress? Rethinking Dieting and Maintenance with Coach Mack

    In this episode, Coach Mack is back, and we’re talking about something that doesn’t get nearly enough credit: maintenance. So many of us have spent years, or even decades, feeling like we should always be trying to lose weight, improve something, or reach the next goal. But what if maintaining the habits you’ve already worked hard to build is progress too? Coach Mack and I talk about why keeping a new habit going is a huge accomplishment, especially when life gets stressful and it becomes incredibly easy to fall back into old patterns. Whether it’s movement, sleep, nutrition, screen time, or something else entirely, maintenance is what turns a temporary change into the way you actually live your life. We also dig into the exhausting pressure to constantly optimize ourselves. There will always be another podcast telling you what you should change, another health goal to chase, or another way you could supposedly be doing better. But do you actually need to? We talk about recognizing when what you’re doing is enough, giving yourself credit for the habits you’ve built, and allowing yourself to simply enjoy feeling good without immediately searching for the next thing to fix. You don’t always have to be dieting, striving, optimizing, or even healing. Sometimes you get to maintain what you’ve built and just live. Resources: Coach Mack's Fit BY Bit Membership Coach Mack's 1:1 Coaching Program Mary's Coaching (website) (Previous episode) Locked In

  3. Sep 2

    078 - Protect Your Bubble: Choosing What Gets Your Time and Energy with Coach Mack

    In this episode, Coach Mack is back, and we’re talking about why living in your own little bubble might actually be a very good thing. We’re constantly surrounded by opinions, marketing, social media, emails, and other people’s ideas about what our lives should look like. But what happens when you become more intentional about what you allow in? Coach Mack and I share how we’ve learned to curate our own environments, from the people we follow online to the relationships we invest our energy in, and why protecting your bubble isn’t about ignoring the world. It’s about deciding what deserves a place in yours. We also talk about the difference between finding a life you love and intentionally creating one. Your relationships, routines, surroundings, and even the information you consume can either happen by default or be chosen by design. Creating that life can mean making uncomfortable decisions, setting boundaries, letting go of things that no longer fit, and trusting yourself when your choices look different from everyone else’s. We challenge you to ask yourself two big questions: Who do you want to be, and what do you want your life to look like? Then start creating your bubble around those answers. Resources: Coach Mack on Instagram Coach Mack's website Mary's Moon & Me membership Mary's upcoming Solid In Self program

  4. Aug 26

    077 - Stop Chasing the Quick Fix: The “Easy” Way to Better Health with Coach Mack

    In this episode, Coach Mack is back, and we’re talking about our collective love for the easy button. We all want to feel better, have more energy, and reach our goals without making life harder than it already is. The problem is that we’re constantly being influenced by messages promising a faster way to get there. Mack and I discuss why quick fixes are so tempting, how easily we can get caught up in what we’re seeing online, and why awareness of what you’re consuming and who is influencing you matters so much. Instead of asking what will get you results the fastest, we challenge you to ask a different question: Who do you actually want to be? We also get into the decidedly less sexy answer to feeling better: the basics. Sleep, nourishment, hydration, movement, time outside, and creating space away from the constant stream of information coming at you can make a bigger difference than the latest supplement, cleanse, or gadget. The basics might not promise an overnight transformation, but they’re simple, accessible, and they actually help you build a life where taking care of yourself becomes part of who you are. There may not be a magic easy button, but consistently doing the simple things might be about as close as we’re going to get. Resources: Coach Mack on Instagram Coach Mack's website Mary's Book Lighten Up Your Life (Previous Episode) The Importance of Sleep with Coach Mack (Previous Episode) Sleep Hygeine with Coach Mack

  5. Aug 19

    076 - Do You Really Need to “Lock In” to Get Healthy? with Coach Mack

    In this episode, I’m joined once again by my friend Coach Mack, and we’re getting into a phrase that seems to be everywhere right now: “locked in.” Is locking in exactly what you need to finally commit to your health, or is it just another way wellness culture convinces us we need to go all-in to get results? Coach Mack and I come at this from slightly different angles, which makes for a fun conversation about commitment, challenges, consistency, and when focusing intensely on a goal can actually be a really good thing. We also dig into what happens after the challenge, program, or “locked in” season ends. Because if your version of health requires you to be obsessed with food, workouts, and routines forever, is it actually supporting the life you want to live? We talk about building habits that become part of who you are, allowing your routines to change with the seasons of your life, and why maintenance deserves way more credit than it gets. In the end, Mack and I manage to settle our little semantic squabble and find some common ground: whatever you call it, commit to the habits that help you feel your best and build a healthy life you can actually keep living. Resources: Coach Mack on Instagram Coach Mack's website Mary's Coaching (website)

  6. Aug 12

    075 - Beautifully Balanced: What to Expect from Our New Women’s Wellness Program with Jenn Arndt

    In this episode, I’m back with registered dietitian Jenn Arndt to share more about Beautifully Balanced, the new program we’ve created for women navigating perimenopause, menopause, and the transitions that come with this season of life. We talk about who this program is really for: the woman who has spent years taking care of everyone else, has normalized not feeling like herself, and is finally ready to understand what’s actually going on. From changing hormones and stubborn weight to irritability, motivation, stress, and emotional wellness, there are so many pieces at play and our goal is to create a place where you can start asking questions, get reliable information, and realize you’re definitely not the only one experiencing these changes. We also walk you through exactly what to expect from Beautifully Balanced when it begins in October. Over four weekly virtual sessions, Jenn and I will help you better understand hormones, nutrition, nervous system regulation, and the mental, emotional, and social pieces of wellness without giving you another overwhelming list of things you supposedly “have” to do. This program isn’t about solving everything in four weeks. It’s about giving you foundational knowledge, practical tools, community, and a clearer understanding of what your next step should be. We intentionally designed it to be accessible and realistic, with live Zoom sessions and replays, so you can begin creating your own version of feeling beautifully balanced.Resources: Previous Episode on Beautifully BalancedEmail Mary with any questionsMore on Jenn's Roots Nutrition Counseling

  7. Aug 5

    074 - Beautifully Balanced: A New Conversation About Hormones, Health, and Feeling Like Yourself Again with Jenn Arndt

    In this episode, I’m joined by registered dietitian Jen Arndt for the first conversation in our new series about Beautifully Balanced, a program designed to support women navigating perimenopause, menopause, and everything in between. We talk about why so many women feel exhausted, disconnected from themselves, and frustrated that they “know what to do” but just can’t seem to follow through. Together, we explore how hormones, lifestyle, stress, and the demands of everyday life all work together to shape how you feel, and why this stage of life deserves more conversation, more support, and a more holistic approach than simply accepting that feeling miserable is "normal." Throughout our conversation, we share our own personal journeys and the patterns we've both seen working with women over the years. We discuss why understanding your body is just as important as understanding your mindset, and how combining clinical knowledge with practical lifestyle changes can help you feel like yourself again. This episode is an invitation to stop settling for survival mode, start asking better questions about your health, and discover that there are real options to help you feel stronger, more energized, and more connected to yourself.

  8. Jun 10

    073 - 3 Practices That Create Rockstar Relationships

    Relationships shape the way we experience our lives. When they feel supportive, honest, and safe, everything flows a little easier. When they feel tense, confusing, or disconnected, it can affect everything from your nervous system to the way you move through your day. In this episode, I’m sharing three simple practices that can completely change the quality of your relationships, including the one you have with yourself.  We talk about what happens when you stop assuming what other people are thinking, stop taking everything personally, and learn how to communicate what you’re actually feeling from a grounded place instead of a reactive one. I also share why emotional regulation matters so much in relationships and how self-awareness changes the way we connect with everyone around us. These are the kinds of small shifts that create deeper trust, calmer conversations, and more honesty in the relationships that matter most. Most importantly, this episode is a reminder that your relationship with yourself sets the tone for every other relationship in your life. The more connected, safe, and secure you feel within yourself, the more your external relationships begin to reflect that back to you.Resources: Tuned In MembershipMoon & MeSolid In Self Course

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About

Tuned In The Podcast, where we ditch the distractions and noise of daily life, connect back to ourselves, prioritizing our relationship with our mind, body, spirit and soul. I share tools for the job of living your best life, my story about living with grief, and other passions of mine, like the moon and tarot. Join in each week as I teach you how to Tune In to your life.

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