In this episode, I sit down with my guest, Kate Moralt, a yoga teacher, somatic practitioner, and intuitive wellness coach, to talk all about burnout, nourishment, and what it really means to feel alive again. Kate shares how burnout can show up in sneaky ways we might not recognize and explains why true nourishment goes far beyond food and rest. We dive into how slowing down with intention, reconnecting to your body, and honoring your own rhythms can restore your energy and creativity.
We also explore how our habits around productivity, control, and even social media can quietly drain our vitality, and what it looks like to find balance without completely unplugging from life. If you’ve been feeling disconnected, exhausted, or stuck in go-go-go mode, this conversation will help you see burnout in a new light and start taking gentle, realistic steps toward renewal.
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In this episode, I share a story from a one-on-one session that perfectly captures how many of us try to control our comfort instead of learning to create it from within. What started as a conversation about frustration in her business turned into a deeper realization about control, comfort, and how much mental energy we spend trying to keep everything “just right.”
We talk about what it really means to let go of control and trust yourself to handle whatever comes your way. I’ll walk you through how seeking comfort outside of ourselves often leaves us more anxious and disconnected, and how the real sense of safety and peace comes from being grounded in your body and trusting your own resilience. If you’ve ever found yourself overthinking, overpacking, or overpreparing, this one will hit home and help you loosen your grip so you can flow again.
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In this episode, I’m opening up about one of the most important tools for running your business and protecting your peace: boundaries. I share how my early days as a business owner looked before I understood what boundaries were or how to use them, and what changed once I learned to protect my energy. From dealing with tough customer emails to resisting the pressure to be “always available,” this conversation will help you recognize where you might be giving too much of yourself away.
We’ll talk about how setting clear boundaries actually strengthens your business and gives you back your confidence, focus, and joy. I’ll also share how I learned to prioritize my life over my business without sacrificing success. If you’ve been feeling drained, reactive, or stretched too thin, this episode will help you create more structure, peace, and freedom in both your work and life.Resources mentioned:
In this episode, I’m sharing one of my favorite simple tools that you can use anytime things start to feel out of control in your business or your life. When you’re reacting to every little thing that happens, it’s easy to lose your sense of calm and confidence. This tool helps you get back to your center, release frustration, and ground yourself in the present moment so you can lead from a place of clarity instead of chaos.
We’ll go through the exercise together so you can feel the shift for yourself. It’s completely free, always available to you, and can instantly change how you respond to stress. Whether you’re dealing with an upset client, a tech issue, or a long line at the grocery store, this practice will help you stay calm, steady, and tuned in to your power.
In this episode, I’m talking about what happens when we’re constantly putting out fires in our businesses, reacting to everything around us instead of creating from a grounded, intentional place. When our energy is scattered, it’s easy to lose sight of who we are and why we started our work in the first place. I share how learning to slow down, listen to your body, and reconnect with your gut instinct can help you get centered again and make decisions that align with your values instead of your stress levels.
We’ll also dive into how your body communicates with you through your solar plexus and heart space, and why paying attention to those signals helps you build trust with yourself. This kind of self-awareness is what keeps you steady when life and business get messy. If you’ve been running on fumes or feeling disconnected from your purpose, this conversation will help you come back home to yourself and remember that everything, including your business, flows better when you’re grounded and well cared for.
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Solid in Self 4-month transformational program
In this episode, I’m diving into a topic I know many of us wrestle with: putting out fires all day long. Whether you run a business or juggle responsibilities in your personal life, it’s easy to slip into reactive mode without even realizing it. I share how this shows up in my own life and work, and why constantly operating from a place of urgency leads to burnout. We talk about redefining what actually is a fire, and how to tell when something truly needs your attention or when it’s just background noise dressed up as urgency. This awareness alone can change how you approach your day, your work, and your boundaries.
I also offer one of my favorite tools for emotional regulation: the pause. It’s simple, but not always easy, especially when we’re in the heat of the moment. Practicing the pause gives us space to respond instead of react, and helps us stay grounded when emotions run high or conflict pops up. Learning to hold space for silence, to breathe before we speak, and to check in with our own energy is a game changer for staying aligned with our values and protecting our peace. You’ll walk away from this episode with a gentle but powerful reminder that you can choose how you show up, even when things feel chaotic.
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In this episode, I’m diving into three often-overlooked senses that play a huge role in how we regulate ourselves, calm our nervous systems, and feel more in tune with our bodies: vestibular, proprioception, and interoception. You’ve probably heard me talk about the five common senses before but this conversation is about going deeper and understanding how these “hidden” senses influence everything from our anxiety levels to our energy, coordination, and mood.
If you’ve ever felt overstimulated, out of balance, or like your emotions are on edge, there’s a good chance your sensory input is either too much or not enough. I’ll walk you through practical examples of how to give your body the input it actually needs, like swinging, lifting, or simply noticing that tight feeling in your chest, and why that awareness is key to regulation. You’ll also hear why tuning into your body is the first step toward showing up more present, calm, and connected in your daily life.Resources:
In this special bonus episode, I’m inviting you to join me for the Grounded + Grateful Challenge happening November 1st through 28th. If your energy feels scattered, your thoughts are racing, or you’re just living on autopilot lately, this is your gentle nudge to reset. We’ll be doing short, daily rituals—five minutes or less—to bring you back into your body, anchor into the present moment, and start noticing what’s actually working in your life. Gratitude can shift everything from your energy to your cortisol levels (yes, really). And with each small practice, you’ll build more resilience, calm, and joy. I can’t wait to share this with you.
📌 Join the challenge here: https://maryhopper.myflodesk.com/grateful📌 Upgrade to join the challenge Telegram group: https://maryhopper.thrivecart.com/gggupgrade/
This bonus episode is your official invitation to the Grounded + Grateful Challenge, my newest offering that begins November 1. It’s a 28-day practice designed to help you come back to yourself and your life, one simple daily ritual at a time. Every day, you’ll receive a short email with a quick reflection or action to ground you in gratitude—something that takes 5 minutes or less, but adds so much more to your day. There’s also a private Telegram group where you can connect with others doing the challenge and share what this work is bringing up for you. I’ll be right there with you, every step of the way.
Sign up for the free challenge: https://maryhopper.myflodesk.com/gratefulUpgrade to join the Telegram group: https://maryhopper.thrivecart.com/gggupgrade/
This episode is a follow-up to my earlier conversation with Coach Mack about nighttime phone use, but this time it’s just you and me chatting about practical, doable ways to use your phone less because let’s be honest, it’s way too easy to spend half the day staring at that tiny screen. I walk you through how I’m creating boundaries for myself, including physically putting my phone away, deleting apps, and deciding what kind of relationship I actually want to have with this device. You’ll hear me reflect on my own habits, from Instagram scrolling rabbit holes to setting “no phone” date nights on Fridays.
I also share some tips I’m using to stay present, like doing a quick body scan or box breathing instead of defaulting to my phone whenever I’m waiting. Whether you’re looking to reclaim your mornings, stop texting all day long, or just feel more grounded, this episode offers simple and supportive ideas for reducing your screen time and coming back into your life, right here, right now. I hope it encourages you to set your own boundaries and ask what you really want from your phone use moving forward.Resources
In this honest and unfiltered conversation, I sit down with Coach Mack to talk about something we all struggle with: our phones. We get into how our phones are quietly hijacking our attention, our clarity, and even our connection to our bodies. And about the real costs of constant notifications, the stress of always being "on," and why so many of us feel overwhelmed but keep reaching for our screens anyway.
Mack and I share our own struggles with phone use and what we’re learning about intentional time and setting scrolling boundaries. This isn’t about swearing off your phone forever. It’s about getting curious. It’s about asking yourself: Do I even know what’s going on in my mind when I’m constantly plugged in?
If you’ve ever felt like you’re “too distracted”, this episode will help you start tuning back in and begin reflecting on whether your current habits are serving you.Resources:
In this episode, I sit down with Dr. Sam Chernak for a blunt, bold, and deeply meaningful conversation about resilience, strength, and the stories we tell ourselves. Sam shares her unapologetic perspective on why it’s time to stop letting our inner critic run the show and how we can take back our power: mentally, emotionally, and physically.
We talk about the labels we give ourselves, the shame cycles that keep us stuck, and how to get out of them by tapping into our truth. Sam also shares how her own healing journey helped her connect back to her body, and why movement, curiosity, and radical honesty are the keys to showing up as your whole, strong self. If you're ready for a kick in the pants and a dose of soul nourishment, this one's for you.
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In this episode, I sat down with Renata Trebing, an intuitive nutritionist, spiritual guide, and overall beautiful human, to talk about food in a way that goes far beyond macros or meal plans. Renata shares how she went from years of struggling with her relationship with food to seeing it as a sacred, nourishing, and intuitive experience.
We talk about how many of us are disconnected from our bodies, how important it is to explore how we truly feel about food and cooking, and how small mindset shifts can transform our relationship with nourishment.
This conversation is a reminder that food is more than fuel. It's communication. It's love. It's energy. If you’ve ever struggled with guilt, restriction, or overthinking around food, Renata’s story will feel like a breath of fresh air. She reminds us to bring curiosity and grace to the table, literally, and to trust that your body and spirit are always guiding you toward healing.
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In this episode, I sat down with Coach Mack (aka Mackenzie from Running with Bacon) to talk about what no one wants to hear but everyone needs to hear: doing the boring stuff is what actually moves the needle. Mack brings her signature mix of real talk, humor, and habit-building brilliance as we dig into why consistency with the simple things - like walking, drinking water, and eating some protein - is where the real transformation happens.
We talk about the mindset shift that makes habits stick, how to stop chasing shiny health trends, and why it’s so hard to celebrate the “boring wins.” Mack has a way of making you feel seen, encouraged, and fired up to take action, all without needing a dramatic overhaul of your life. If you’ve ever thought “I know what to do, I just can’t stick with it,” this one’s for you.Resources Mentioned
If you’ve ever stared at a wall of herbal supplements wondering where to even begin, this episode is for you. Tiffany Hoehne is back, and we’re breaking down the top five herbs she recommends for starting a self-healing journey. Whether you’re dealing with stress, fatigue, gut issues, or hormonal shifts, these beginner-friendly herbs offer real support without overwhelm.
Tiffany keeps it simple and relatable as we talk through how to use herbs like nettle, chamomile, lemon balm, and more in everyday life. You don’t need to be an expert or have a huge budget to start using plant medicine. All it takes is curiosity and a willingness to listen to your body. This is the perfect follow-up to our last conversation, and it’ll give you the tools to get started in your own herbal journey.Resources Mentioned
This week, I’m joined by herbalist Tiffany Hoehne for a conversation that blends ancient plant wisdom with modern-day self-care. Tiffany shares her journey from a childhood surrounded by nature to becoming a full-spectrum doula, herbalist, and guide for women looking to reconnect with their bodies and inner knowing. We talk about how herbalism isn’t just about remedies, it’s a path to healing emotional wounds, honoring our cycles, and remembering what our grandmothers once knew.
If you’ve ever felt curious about herbs but unsure where to start, Tiffany makes it incredibly approachable. She walks us through easy, accessible ways to bring herbs into your life and explains why tuning into your body is the real first step. This episode is a beautiful reminder that healing doesn’t have to be complicated, it can start with a single cup of tea.Resources Mentioned
We’ve come to the final episode in the Solid in Self series, and today is all about your mind. This part of self-care is often overlooked, but it’s critical. Our thoughts shape how we feel, how we act, and how we connect with the world around us. If you’ve been feeling scattered, anxious, or mentally exhausted, this episode will walk you through gentle, realistic ways to calm the mental chaos and reclaim your inner clarity.
From delegation and brain dumping to meditation, music, and even simply slowing down, I’m sharing my go-to practices that support mental wellness in daily life. You don’t need to be perfect or do it all at once. You just need to commit to one small ritual that makes space for your mind to breathe. Solid in Self gives you the tools to do just that. Let’s wrap up this series with an invitation to be more present, more peaceful, and more solid than ever.Resources
In this third episode of the Solid in Self series, we’re exploring the spiritual part of your health; the part that often gets pushed aside in the busy, noisy world we live in. I’m not here to tell you how to be spiritual or what belief system to follow. This is about reconnecting with your inner world, your soul, and the bigger picture of your life in a way that feels authentic to you.
Whether it’s pulling an oracle card, sitting in stillness, tapping into your creativity, or standing barefoot in the grass, your spirit needs tending too. I’ll share ideas and practices you can try that help deepen your sense of connection, both to yourself and to something greater. No pressure, no rules, just an open invitation to explore what being spiritually well might look like for you.
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This episode is all about your heart... not just emotionally, but energetically and relationally. As part two of the Solid in Self series, we’re diving into what it means to care for your emotional health in real, grounded ways. Our emotions steer the ship, and if we ignore them, they tend to drive us into some messy waters. But when we pay attention, when we give ourselves space to feel and process, we find clarity and calm in the chaos.
I’ll walk you through the emotional care tools that have changed everything for me: morning pages, cycle tracking, conscious friendships, honest communication, and radical responsibility. These aren’t just feel-good ideas, they’re practices that bring you home to yourself. If your emotions have been running the show lately or you’ve been craving more inner stability, this one’s for you. Let’s get back in tune with your heart.
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Welcome to the first episode in a special series dedicated to the core of my Solid in Self program. Over the next few episodes, I’ll walk you through what it really means to care for yourself holistically, starting with your body. Because let’s be honest, without energy, vitality, and a grounded connection to our physical self, everything else in life feels heavier. So today’s focus is all about the physical realm and how we can better support our bodies with simple, intentional practices.
From sleep to hydration, from cycle-based eating to sensory input, we’re diving into what it actually looks like to take care of your body in a way that’s sustainable, nourishing, and aligned. This isn’t a to-do list or another thing to fix, it’s a reminder that your body is your partner in this life. Let’s learn how to listen, support, and love it with purpose.
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