Tuned In The Podcast with Mary Hopper

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

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

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

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

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)