Poised & Powerful Parenting

CW: brief mention of sexual assault. Have you ever felt the kind of overwhelmed, overstimulated, or triggered that we might call being “all touched out”? Maybe you've even felt guilty about not being available to your kids or spouse, or surprised by the intensity of your feelings. If you ever wondered why your body doesn't feel like your own, if you are grappling with how to parent in a post-Roe, post #MeToo world, you might be realizing how much bigger this is than just you.  Amanda Montei is here to talk about the histories we carry in - our culture and in our bodies - themes she discusses in her new book:  Touched Out: Motherhood, Misogyny, Consent and Control. This week, episode 48 of Poised & Powerful Podcast is about why we might feel touched out and how we can understand women's bodily autonomy. Amanda Montei is the author of TOUCHED OUT: MOTHERHOOD, MISOGYNY, CONSENT, AND CONTROL, (now out in September 2023), the memoir Two Memoirs (Jaded Ibis Press), and a collection of prose, The Failure Age (Bloof Books), as well as co-author of Dinner Poems (Bon Aire Projects). She has an MFA from California Institute of the Arts and a PhD from the Poetics Program at SUNY Buffalo. Her writing and criticism explores literary and cultural representations of gender, work, care, sexuality, feminism, creativity, and the body.In this episode of Poised & Powerful Podcast, Amanda and I discuss the following:The heavy gender norms and unrealistic expectations imposed on mothers.New parenthood forces us to confront cultural beliefs and unprocessed memories, which can lead to feelings of isolation and overwhelm - but this is also an opportunity for change. The importance of acknowledging and addressing the power dynamics in sexual and romantic relationships, particularly in the context of postpartum and parenthood.How our larger social and political context affects us as we cope with the day-to-day of parenting. Don't forget to order Amanda's new book “Touched Out” today! Want to know more about what to do to take care of yourself when you're tense, stressed, or overstimulated? Bookmark my free Nervous System Slowdown playlist to build some bite-sized bodymind practices into your day. https://open.spotify.com/playlist/5dXuxUdFQYYE6xxDZwwxTX?si=KUdjv-cWSNqmKng52ZanjgCONNECT WITH AMANDA MONTEI:WebsiteSubscribe on Substack: Mad MomsInstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Slate: How American Moms Got Touched Out by Amanda MonteiMoms RisingChamber of MothersInfo & action re: the US Black Maternal Health Crisis: Black Mamas Matter AllianceThe Momnibus Act

Have you ever yelled “CALM DOWN”? How effective was it? Today, I'm teaching a simple four-step process: for more ease and less yelling. It works by rebooting your nervous system - and children can learn it too! This week, episode 47 of Poised & Powerful Podcast is sharing mindfulness together: easing transitions for yourself and your child with The Ready List! Want to know more about what to do to take care of yourself when you're tense, stressed, or overstimulated? Bookmark my free Nervous System Slowdown playlist to build some bite-sized bodymind practices into your day. https://open.spotify.com/playlist/5dXuxUdFQYYE6xxDZwwxTX?si=KUdjv-cWSNqmKng52ZanjgIn this episode of Poised & Powerful Podcast, I discuss the following:The importance of self-regulation for adults and children alike.The Ready List as a tool for co-regulating with your child and helping them develop their own self-regulation. A variety of practical ways to use The Ready List during hectic days. Using your imagination to help your kids learn - and where kids have an edge over adults in knowledge of their bodies.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:WebsiteInstagramWork with Sarah! Stay updated on tips for stress relief by signing up for my newsletter. Find more tips, tricks, and strategies at the resources page on my website. Or you can book a 1:1 customized session to receive the support you need to feel more agency over your body.LINKS MENTIONED:The Ready List Hot-To with PrintablesThe Ready List video for kidsMore about the Ready List with TransitionsCo-Regulation From Birth Through Young Adulthood: A Practice BriefRELATED EPISODES:How to Unstick Your Shoulders from Your EarsBecoming Your Child's First Teacher with Amanda Blair MacDonaldWhat to Do When You're Losing It With Your Kids with Morgan Rysdon Click Below for the Episode Transcript (COMING SOON)

Do you get knots in that area between your neck and shoulders? Well, who doesn't, right? If you are struggling with this, listen up because this one is for you. This will be a guided audio you can do sitting or standing. One of my favorite places to do it is sitting in the car after I drop my kid off at school.This is a gentle reminder to be gentle with ourselves. It's a practice we can use to help us unhunch, unscrunch, and take up more space.Stay updated on tips for shoulders by signing up for my newsletter. Find more tips, tricks, and strategies at the resources page on my website. Or you can book a 1:1 customized session to receive the support you need to feel more agency over your body.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate, and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Refer to this for a visual of the trapezius.Ep 45: Neurodivergent Parenting with Chronic Pain with Graeson Harris-YoungFor shoulder pains related to breastfeeding and baby care, refer to:My guest interview on breastfeeding body mechanics (Milk Minute podcast)Guided audio: Relax Up for Sitting Click Below for the Episode Transcript (COMING SOON)

The world of parenting is full of stereotypes and toxic narratives, which can be even harder to deal with when you're a parent managing chronic pain, neurodivergence, or anything that doesn't fit the mold of “normal”. Learning strategies and methods of coping that work for your needs will help smooth out the journey of parenthood. This week, episode 45 of Poised & Powerful Podcast is about parenting with chronic pain and self-regulation as a parent! Want to know more about what to do to take care of yourself when you're tense, stressed, or overstimulated? Bookmark my free Nervous System Slowdown playlist to build some bite-sized bodymind practices into your day. https://open.spotify.com/playlist/5dXuxUdFQYYE6xxDZwwxTX?si=KUdjv-cWSNqmKng52ZanjgGraeson Harris-Young is the owner of and creator behind This Might Help Us, where he educates people on how their brains and bodies work in practical ways that let them feel, move, and live better. Since 2016 he has worked in embodiment coaching with hundreds of people, including folks living with many forms of chronic pain as well as people who depend professionally on their bodies such as actors, dancers, and athletes. Graeson also has experience working with trauma in the body and has taught movement at a dozen or so universities and conservatories.In this episode of Poised & Powerful Podcast, Graeson and I discuss the following:Why chronic pain is hard to address in our current medical system.Toxic narratives around chronic pain.How to balance overstimulation as parents to young children.The day-to-day of being a neurodivergent parent.To check out Graeson's FREE Posture Detox course, head to https://thismighthelp.us/. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH GRAESON HARRIS-YOUNG:WebsiteInstagramCONNECT WITH SARAH MAYHAN:Newsletter InstagramFacebookWork with Sarah! LINKS MENTIONED:Ep. 28 How to Keep House While Drowning with KC Davis for building your own systems while chronically ill or neurodivergent. I recommend: The Invisible Kingdom: Reimagining Chronic Illness by Meghan O'Rourke and also Pain Is Really Strange by Steve Haines.https://alexandertechniquescience.com/ for scientific research on posture, movement, and pain science in our practice of Alexander Technique. 

Welcome to day 5 of the 5-day challenge. Today's mantra is I CAN CONNECT. Check my Instagram highlights for keeping track of and sharing your progress.Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-breakOr sign up here to be the first to know about new classes and offers.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramSign up for my newsletter. Work with Sarah! Click Below for the Episode Transcript (COMING SOON)

Welcome to day 4 of the 5-day challenge. Today's mantra is I CAN RELEASE. Check my Instagram highlights for keeping track of and sharing your progress.Feeding and caring for young children can do a number on your body - and it can be hard to find the time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-breakOr sign up here to be the first to know about new classes and offers.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramSign up for my newsletter. Work with Sarah! Click Below for the Episode Transcript (COMING SOON)

Welcome to day 3 of the 5-day challenge. Today's mantra is I CAN DO LESS. Check my Instagram highlights for keeping track of and sharing your progress.Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-breakOr sign up here to be the first to know about new classes and offers.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramSign up for my newsletter. Work with Sarah! Click Below for the Episode Transcript (COMING SOON)

Welcome to day 2 of the 5-day challenge. Today's mantra is I CAN BREATHE. Check my Instagram highlights for keeping track of and sharing your progress.Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-breakOr sign up here to be the first to know about new classes and offers.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramSign up for my newsletter. Work with Sarah! Click Below for the Episode Transcript (COMING SOON)

Welcome to day 1 of the 5-day challenge. Today's mantra is I CAN PAUSE. Check my Instagram highlights for keeping track of and sharing your progress.Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor: https://poisedpowerfulparenthood.com/take-a-breakOr sign up here to be the first to know about new classes and offers.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookSign up for my newsletter. InstagramWork with Sarah! Click Below for the Episode Transcript (COMING SOON)

We are going on a family vacation soon, and due to the pandemic, I am a little out of practice with traveling with a little one. It's pretty common for travelers to leave our bodies a bit out of sorts, even on vacations or travels that are supposed to be fun. Every bit of energy and tip to making an experience more enjoyable counts. This week, episode 44 of Poised & Powerful Podcast is sharing tips to make traveling as a family more enjoyable and less stressful! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakIn this episode of Poised & Powerful Podcast, I discuss the following:When we get stressed, we may experience tunnel vision, and so I touch upon how to identify that you're in that tunnel vision, and what to do with that energy so it actually serves you.How to properly lift a heavy suitcase or a child in various scenarios in your travels.What I recommend bringing on the plane with you, and what popular items I don't recommend for your posture and comfort while on the plane.Tips for long car trips and buckling kids in car seats. What you should do when you get to your destination to undo and un-scrunch all the tension and back issues caused from your travels.This episode is the perfect episode to save to refer back to both before you travel and after your travels, so you can keep your body and mind in alignment and reduce tension.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:TushBabyConstructive Rest (Audio Guide)Stress Free Strollering (Video Tips)Episode Transcript: Travel Tips to Make Your Body Feel OK

How often do you think about your bones? Bones are your structure. Using visualization around our bones and skeletons can change our experience of being in our bodies. This week, in episode 43 of the Poised & Powerful Podcast, I'm sharing a guided skeleton standing alignment visualization! With this practice we can use a lot less muscular tension by using this guided practice. Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakThank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate, and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Music by Ashot-Danielyan-Composer from PixabayClick Below for the Episode Transcript here

Content Warning: pregnancy loss and miscarriage are mentioned throughout this episode. Find mental health support for pregnancy loss at Postpartum Support International.Pregnancy loss isn't talked about enough, but it's just as important to hear those stories as it is to hear birth stories. Many women struggle with their pregnancy loss alone and in secret. If we can all have a better understanding of what to expect and how to find support for ourselves or support those around us, we will all be better for it. Episode 42 of Poised & Powerful Podcast is sharing the holistic healing that is important after pregnancy loss! Sick of starting the week exhausted by the Sunday Scaries? Let's help you reset.Is stressing about stress in pregnancy making you stressed? Learn some tools to cope with a supportive online group. Dr. Anietie Ukpe-Wallace, PT, DPT, also known as Tia, is an orthopedic and pelvic health physical therapist who specializes in providing a continuum of care and support from pregnancy loss to postpartum all while emphasizing the importance of self-care. Tia has had a life-long fascination with the human body and its inner workings which ultimately led her to path that she is on today. Beginning with a formal introduction to movement in college, she has continued that journey ever since. In addition, she is a Women's Health Coach through the Integrative Women's Health Institute, host of her podcast, The Masterful Art of Self-Care, and an amateur pole and Lyra artist. She is a wife, mother to her 6-year-old daughter, and a cat mom.In this episode of Poised & Powerful Podcast, my guest(s) and I discuss the following:Navigating pregnancy loss and the grief that happens with that.Bringing awareness to stories of pregnancy and infant loss is going to help you support other people in your life.  What does holistic care look like for postpartum moms, whether they've had a live birth or a miscarriage or stillbirth. Aspects of healing during pregnancy loss can include your physical, emotional, and spiritual self. It's important to establish a reconnection with your womb after a loss. It can be a slow process, but it's a start toward healing.Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH DR. TIA UKPE-WALLACE:Miscarriage and Pregnancy Loss SupportHolistic Healing WorkshopIG: @selfcarephysio and @what_i_wish_i_had_after_lossSelf-Care Physio WebsiteThe Masterful Art of Self-Care PodcastCONNECT WITH SARAH MAYHAN:NewsletterInstagramWork with Sarah! LINKS MENTIONED:Find all links here.

Being responsible for your children's education can feel high pressure - from fostering brain development to choosing schools. Today's guest will help you zoom out from the details to help you focus on what's important to you as you incorporate learning in your home. Children's learning is a whole-self activity, and you might be surprised at the simplicity of the things you can do together that help them grow and develop! This week, episode 41 of Poised & Powerful Podcast reassures you that you have what you need to be your child's first teacher! Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-break Or sign up here to be the first to know about new classes and offers.Amanda Blair MacDonald (she/her) is an educator, speaker, and consultant based in Chicago, IL. Amanda uses decision-making analysis (MPA), Alexander Technique, and developmental movement to help you gain self-mastery and optimal performance. In this episode of Poised & Powerful Podcast, Amanda and I discuss the following:How developmental movement, play, and daily activities can help children learn - no elaborate materials needed! How Amanda's perspective as an Alexander Technique trained teacher meshed with the Montessori philosophy when she was hired at a Montessori school. She gives an educator's insight on scaffolding children's learning so they can master skills with confidence, and the emotional and kinesthetic skills that are vital for their development. Amanda compares the independence of her daughter's education with her own schools, which were more authoritarian and grades-focused. Collaborative problem-solving with kids, and how that develops as they get older. We hear from Amanda's daughter about what she values in her education - you can hear her sense of ownership of her learning experience at a young age. We hope this conversation gives you the valuable perspective of the “big picture” of supporting children's learning, and has you thinking about what you value in education, and gets you excited about sharing that with your family.CONNECT WITH AMANDA BLAIR MACDONALD:LinkedInFacebookInstagramWebsiteCONNECT WITH SARAH MAYHAN:Stress Less in Pregnancy Class OnlineSunday night Zoom: Restore on the FloorWork with Sarah! LINKS MENTIONED:Brain-Compatible Dance Education/ Anne Green GilbertEpisode Transcript here

In parenthood, we realize so much is out of our control - how do we cope when things don't go as planned? I recently had the honor of being a guest on the Woven podcast talking about my journey using the Alexander Technique as a practice during early parenthood to deal with physical and emotional stresses. This week, episode 40 of Poised & Powerful Podcast is a replay of my conversation with Evelyn Correa on her podcast, Woven! Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-break Or sign up here to be the first to know about new classes and offers.In this episode of Poised & Powerful Podcast, Evelyn and I discuss the following:Using Alexander Technique in stressful parenting situationsApproaching parenthood from a skills-based perspective rather than a knowledge-based perspectiveThe reality of being a new mom and the unique struggles each of us go through, from the daily routines to the pressures we put on ourselves as moms.How we respond physiologically to stress and how we can apply Alexander Technique skills in the moment to make life easier.Remember these - Am I seeing? Am I breathing? Am I balancing?Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH EVELYN CORREA:Woven PodcastPersonal - InstagramPodcast - InstagramCONNECT WITH SARAH MAYHAN:Newsletter InstagramStress Less in Pregnancy Class OnlineSunday night Zoom: Restore on the FloorWork with Sarah! LINKS MENTIONED:The Alexander Technique Birth Book by Ilana Machover Guided constructive rest practice Do constructive rest together!Practice “the cycle” to calm downEp. 32: Asking for Help as a New Mom with Hannah Lee, LSWClick Below for the Episode Transcript (COMING SOON)Support the podcast! 

I bet your hands are very busy! So busy it might lead to some common conditions of postpartum or new parenting. This week, I have a bonus episode of the Poised & Powerful Podcast, and I'm sharing common conditions affecting the wrist and how to cope with and prevent them in doing your everyday activities! Some of these conditions include wrist pain, carpal tunnel and “Mommy Thumb”. Remember to tune into yourself: Pause, Exhale, Lighten Up.Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-break Or sign up here to be the first to know about new classes and offers.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:Newsletter InstagramStress Less in Pregnancy Class OnlineSunday night Zoom: Restore on the FloorWork with Sarah! LINKS MENTIONED:How to check for DeQuervain's/ Mommy ThumbRelax Up While Sitting Guided PracticeConstructive rest guided audio: Your Daily ResetDo constructive rest with me! Video tips: Stress-free StrolleringVideo tips: How to pick up baby without hurting your backClick Below for the Episode Transcript (COMING SOON)

So often, in early parenthood, we talk about putting the baby first. Today's guest has a fresh approach to her journey in breastfeeding that we can all learn from. This week, episode 39 of Poised & Powerful Podcast is sharing the story of two different breastfeeding journeys! Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-break Or sign up here to be the first to know about new classes and offers.Shanti Geiser grew up in Florida and moved to Washington State in December 2019,  just months before the pandemic started. As a mom of two kids, also juggling schooling for a master's in HR, it has been an intense journey. Despite the ups and downs, breastfeeding has been an area of her life that feels like a reprieve. It has been a bonding and meditative experience where she can release worries and struggles and just be present in the moment with her children. She uses breastfeeding as a time to recharge, learn about things that interest her, and connect with her kids. It has also been empowering.In this episode of Poised & Powerful Podcast, Shanti Geiser and I discuss the following:Having a pre-pandemic baby vs. a pandemic baby and what those experiences were like.The ups and downs of hospital birth vs. home birth (in two different states), NICU stays, weaning, and extended breastfeeding. What it's like when you truly have a supportive birth and pediatric support when you need that. Ultimately do what works best for you first, as a mom and as a breastfeeding parent, and taking time to take care of yourself.Breastfeeding is a service to your baby, but it should also be an empowering experience. Do breastfeeding for you and listen to your body.Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SHANTI:Facebook Shanti would love to be a resource for anyone considering extended breastfeeding or chatting on parenting topics. Shanti recommends: Kai Chi Do for embodied meditation. She's been practicing with her dad (its founder!) since childhood.CONNECT WITH SARAH MAYHAN:Newsletter InstagramStress Less in Pregnancy Class OnlineSunday night Zoom: Restore on the FloorWork with Sarah! LINKS MENTIONED:Angela Garbes on the Science of BreastfeedingLike a Mother by Angela Garbes (Affiliate link)Click Below for the Episode Transcript here

“How do I know if my baby is getting enough to eat?” is a common worry for new and even seasoned moms. Especially if you're new to breastfeeding, you might be feeling unsure. Now, there are data-tracking apps and pumps that can help you keep exact measurements and monitor feeding schedules for your infant. But are these helpful or stressful? Are we stuck in a comparison trap unlike any other? This week, episode 38 of Poised & Powerful Podcast is sharing the importance of trusting the breastfeeding process! Feeding and caring for young children can do a number on your body - and it can be hard to find that time to take care of yourself. Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday night group: Restore on the Floor for parents and caregivers. https://poisedpowerfulparenthood.com/take-a-break Or sign up here to be the first to know about new classes and offers.Allison Tolman is an IBCLC, Childbirth educator, nurse and doula, passionate about helping working moms find calmness and confidence in pumping and breastfeeding while out in the workforce.In this episode of Poised & Powerful Podcast, Allison Tolman and I discuss the following:The training lactation consultants receive and what they do, and why you really want someone who understands your unique circumstances and breastfeeding goals.Allison's three different breastfeeding journeys, both in the US and as a military spouse overseas, and how her lack of pumping support led to her business.Anxiety about whether or not your baby is getting enough to eat, and other common situations where lactation consultants can provide help and reassurance.The inside scoop on picking a breast pump. The number of choices and tracking apps can be overwhelming - what do you really need to get started feeding or pumping?It's really common to need practical and emotional support around feeding your baby, and if you have questions, lactation specialists are here to help! As you learn to trust the process, and you see your baby grow, hopefully you will be able to feel more relaxed about it.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH ALLISON TOLMAN:WebsitePodcastYouTubeFacebookWork with Allison! CONNECT WITH SARAH MAYHAN:Sign up for my mailing listInstagramWork with Sarah! Click Below for the Episode Transcript here

Listener Warning: This episode discusses topics like sexual assault and abusive relationships as well as suicide and depression.Unplanned Parenthood: Letters to an Army of Millions is an installation about the history of birth control in America that addresses Planned Parenthood founder Margaret Sanger's racism. It is a mixed media installation centered on the stories of these people who longed for reproductive justice—and reminding us of the urgency of retaining our control over our destinies. This week, episode 37 of Poised & Powerful Podcast is sharing about unplanned parenthood! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, backs, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakMichelle Hartney is an incredible artist who specializes in multiple mediums to create and advocate for women's rights, maternal healthcare issues, and discrimination in art institutions through installations, community and guerilla performances, and online works. She founded the Women's Health Collective, an organization dedicated to utilizing creative approaches to raise awareness of women's health issues through collaborative projects. In this episode of Poised & Powerful Podcast, artist Michelle Hartney, museum manager Juli Lowe and I discuss the following:The story behind Motherhood in Bondage and how that's being used to create the Unplanned Parenthood mixed media project.Why it's important to have conversations about heroizing Margaret Sanger when her legacy included things like eugenics and white supremacy.How the stories of these people can be felt through the words and the importance of letting their voices be heard.With everything going on in the country right now, these conversations are more important than ever.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH MICHELLE HARTNEY:InstagramUnplanned ParenthoodCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:21C Museum HotelMotherhood in Bondage [Article by History Matters]UNPLANNED PARENTHOOD: Inside the Art Installation Using Historical Testimony to Call for a Feminist Future Ep 16 with Michelle HartneyClick Below for the Episode Transcript here

We are going on a family vacation soon and due to the pandemic, I am a little out of practice with travels with a little one. It's pretty common for travel to leave our bodies a bit out of sorts, even vacations or travels that are supposed to be fun. Every bit of energy and tip with making an experience more enjoyable, counts. This week, episode 36 of Poised & Powerful Podcast is sharing tips to make traveling as a family more enjoyable and less stressful! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakIn this episode of Poised & Powerful Podcast, I discuss the following:When we get stressed, we may experience tunnel vision, and so I touch upon how to identify that you're in that tunnel vision, and what to do with that energy so it actually serves you.How to properly lift a heavy suitcase or a child in various scenarios in your travels.What I recommend bringing on the plane with you, and what popular items I don't recommend for your posture and comfort while on the plane.Tips for long car trips and buckling kids in car seats. What you should do when you get to your destination to undo and un-scrunch all the tension and back issues caused from your travels.This episode is the perfect episode to save to refer back to both before you travel and after your travels, so you can keep your body and mind in alignment and reduce tension.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:TushBabyConstructive Rest (Audio Guide)Stress Free Strollering (Video Tips)Episode Transcript: Travel Tips to Make Your Body Feel OK

Today's episode is an embodied meditation all about the pelvic floor. This pause is going to help us take time to connect with a part of the body which we may not normally be aware of. I hope you'll come away with some key facts and greater confidence in your own body. Grab some pillows and let's pause together! This week, episode 35 of Poised & Powerful Podcast is sharing a short guided meditation around your pelvic floor!Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the my online group for a restorative lie down: https://poisedpowerfulparenthood.com/take-a-breakIn this episode of Poised & Powerful Podcast, I walk you through a powerful yet brief meditation to explore and more deeply understand your pelvic floor. I also help you discover how your pelvic floor responds to movements like breathing, and how to identify parts of your pelvic floor.This episode will allow you to more deeply understand your body, and relax if you've been bearing down a lot or been stressed. Allow 12 minutes of calmness into your world today.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:360 Breathing EpisodeLindsey Vestal EpisodeSphincter Law & ChildbirthMusic: https://www.purple-planet.com

Do you know where your pelvic floor is, and why should you care about it? That's exactly what we dive into in today's episode with Lindsey Vestal. Lindsey is an occupational therapist with a focus on pelvic health, and today she joins us (from Paris!) to talk about the pelvic floor, and how this structure supports our essential functions. This week, episode 34 of Poised & Powerful Podcast is sharing inside knowledge on pelvic floor care! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our neck, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into my Sunday evening restorative group: https://poisedpowerfulparenthood.com/take-a-breakLindsey Vestal has helped thousands of people overcome chronic pelvic health challenges like incontinence and pelvic pain. Her goal is to empower women and men to listen to the wisdom of their own bodies—without resorting to invasive surgeries or prescription drugs—so they can heal and get back to enjoying life again.In this episode of Poised & Powerful Podcast, Lindsey and I discuss the following:What a pelvic floor is, and where to get started exploring this part of your body so you're not afraid of it.How your daily activities - and bathroom habits - affect your pelvic floor. How to find the right pelvic floor therapist for you, who takes the time to listen to you and understand your concerns. How more muscle tone isn't always better when it comes to the pelvic floor, and other pelvic floor myths debunked! Whether you've given birth or not, your emotions and experiences affect your pelvic floor, and we want everyone to be empowered with this information. Especially if you're dealing with leaking, “sneeze pee”, chronic constipation, painful sex, or other pelvic health challenges - we don't want you to be too embarrassed to seek help. Take care of your pelvic floor and it will take care of you! Do you have a favorite pelvic floor fact, exercise, or practice - post to your stories and tag us! And please rate and review - it helps new listeners find us!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH LINDSEY VESTAL:WebsiteInstagram: @functionalpelvisKegels that Work! Lindsey's newsletter with great insider tips Podcast: OTs in Pelvic HealthCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Pelvic Organ Party Podcast Episode

We love our kids - but wow, they can press our buttons. How do you keep your cool with your children when dealing with daily frustrations and stresses? I posed this question to Morgan Rysdon, AT teacher and parent. We talk about mindful skills that can help you - but also, you don't have to be a perfectly calm parent all the time. This week, episode 33 of Poised & Powerful Podcast is sharing what to do when we are losing it with our kids! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, backs, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakMorgan Rysdon is a nationally certified Alexander Technique teacher and founder of Center Studio. She has a private practice in Atlanta, NYC and online where she helps individuals elevate their performances on stage, at work, and in life. Her teaching is focused on improving the overall function of an individual's mind, body, breath, and voice—as well as helping those struggling with chronic pain, injury, stress, and/or anxiety. Morgan has a BA in Acting and, in 2011, she gained her teaching certification from The American Center for the Alexander Technique. Since then, she's gone on to teach international private lessons and group classes that improve others' self-awareness, self-confidence, and poise. In this episode of Poised & Powerful Podcast, Morgan and I discuss the following:What you can learn by allowing yourself to slow down and enjoy those moments when you have to adjust to your kid's speed. Why yelling at your kids creates resistance and what it truly teaches them - or doesn't.Providing choices can give your child autonomy and decision-making skills they will carry with them as they grow. The importance of educating your children through honest conversations, and how it enables kids to become helpers and collaborators in the home and beyond.Why it's important to model taking care of yourself as a mom, and where we can cut ourselves some slack. We are human, so we all get frustrated and upset. However, it's how we act after making a mistake or blowing up at our kids that matters the most. Morgan illustrates a unique, honest, and open relationship with her kids that you'll love to learn about.Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH MORGAN RYSDON:YouTubeWebsiteInstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Mentioned: Four Thousand Weeks: Time Management for Mortals by Oliver Burkeman (affiliate link) Rupture and RepairConstructive rest with MorganConstructive rest with Sarah 

Do you feel like you have to just grit your teeth and power through to get through challenging situations? The reality is, we all need help and kindness. Our society could do a better job of supporting parents - a first step might be recognizing that we are not alone in our struggles. This week, episode 32 of Poised & Powerful Podcast is sharing the importance of supporting your mental health, through pregnancy, postpartum, and into parenting. Want to support your mind and body during pregnancy? In my upcoming class, Stress Less in Pregnancy, you (and your partner!) can learn new ways to take care of yourself that will support you into parenthood. Hannah Lee is presenting an interactive component on mental health that last class's participants found “super helpful!” Sign up: https://poisedpowerfulparenthood.com/pregnancy-classHannah is a social worker and therapist at Center + Room To Breathe, an integrated therapy and trauma-informed yoga space. At Center Hannah loves working with people as they care for themselves, and she has a particular passion for issues such as pre and postnatal mental health, parenting, and mental health care in the Asian American community. Hannah is certified in psychologically-sensitive yoga through Room To Breathe, and takes a holistic mind-body approach to her work. Hannah was born in England to Chinese and English parents, grew up in Massachusetts, and outside of Center has experience in social justice and nonprofit settings. She lives in Chicago with her partner and their two small, noisy children. In this episode of Poised & Powerful Podcast, Hannah Lee and I discuss the following:Different approaches to therapy, which can include options for embodiment, yoga, and mindfulness practices. The “big picture” factors that influence our mental well-being (hormones are important, but they're not the only part.) The complex and mixed emotions that parenthood can bring, and allowing ourselves to feel those feelings. You deserve to reach out for support, even if you're not at an “extreme” like wanting to hurt your child or yourself. How and where to begin to draw in support, especially if you've never done it before.How to begin to give ourselves kindness and compassion (we extend so much care to our children, but can struggle to see ourselves as also worthy of care.) Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH HANNAH LEE:InstagramWebsiteBlogUpcoming: Mindful Parenting: Growing Self Compassion + Body Awareness Workshop 5/25 In PersonUpcoming: Caring for Yourself While Caring for Baby: Exploring Pre + Postpartum Mental Health 6/22 OnlineCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Links mentioned: Instagram account @notsafeformomgroup

I've been wanting to talk about parenting with chronic illness for some time, since it's a big part of my everyday life. I'm sitting down with myself and my husband to talk about his experiences with fibromyalgia, and what it's like raising the most energetic four-year-old boy. This week, episode 31 of Poised & Powerful Podcast is sharing how we handled pandemic parenting with chronic illness! When getting ready for a baby, it's so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let's support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me for an *online* 6 week series: https://poisedpowerfulparenthood.com/pregnancy-classDo you need a weekend from the weekend? Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakJeffrey Tran's previous life included dropping out of a physics PhD program to be a ballroom dance instructor. His high-pressure career in the trading industry was interrupted by his health conditions. Now he likes to connect online with his people in the chronic illness community and to advocate for those with chronic health conditions, and parents of children under five.In this episode of Poised & Powerful Podcast, my husband and I discuss the following:The winding roads to getting diagnosed with chronic illness. How a chronic illness can ebb and flow, but that isn't the same as “getting better.” How having a chronic illness as a parent changes the parenting game, and how we co-parent our child with our own limited energy levels. The baggage around wanting to appear normal and do what “every other family is doing” with their children, versus the reality of having a family where chronic illness affects our decisions. The power in asking each other for what we need, and how we draw in outside support.Being a parent of a young child and having a chronic illness, or having a partner with a chronic illness, is life-altering. Your lifestyle isn't going to look like everyone else's, and that's ok. We've learned to speak up and ask for help when we need it, and are learning our new normal.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Jeffrey Tran:TwitterCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Mentioned: The Invisible Kingdom: Reimagining Chronic Illness by Meghan O'Rourke (affiliate link)

You've been told to create a birth plan; now what? A lot of times a birth plan can bring up a lot of your own feelings or other people's - maybe you've heard that you don't need to waste time writing it because it all goes out the window anyway. It can also be really overwhelming to decide what you need in your own plan. We decided to bring on a doula to ask about birth plans so you know what to expect and how to create your own. Episode 30 of Poised & Powerful Podcast is sharing all about the birth plan with Jarriel Campbell! When getting ready for a baby, it's so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let's support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me for an *online* 6 week series: https://poisedpowerfulparenthood.com/pregnancy-classJarriel is a labor and postpartum doula, girl mom, and wife. She works with millennial couples to support them in creating an enriching and positively supportive environment to connect with themselves and their new family. Jarriel supports growing families at many different phases in their maternity journeys but they all have the goal to break out of the traditional molds and have the freedom to birth their family their way.In this episode of Poised & Powerful Podcast, Jarriel and I discuss the following:What a doula is, and how to build a birth team that supports you! How to create your own birth vision, what questions to ask yourself, and how to get on the same page with your partner.Why it's good to know all your pain relief options - it's not just epidural or nothing!  Why doulas are extra helpful when you're considering induction.  There are multiple points along the road to birth to practice self-advocacy, and how doulas can support you during that process. How Jarriel used her birth plan as a roadmap to her birth vision, and how her doula helped her partner be the MVP of her birth support team. This episode will open your eyes to your own advocacy options as you build your birth plan - we hope it takes you from overwhelmed to empowered! Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Jarriel Campbell:WebsiteInstagramCONNECT WITH SARAH MAYHAN:InstagramUn-hunch, un-scrunch, and take up space with Sarah! Drop into the restorative Sunday Scaries Support online class: https://poisedpowerfulparenthood.com/take-a-breakLINKS MENTIONED:Doulamatch.comhttps://icpa4kids.com/find-a-pediatric-chiropractor/ to find a Webster certified chiropractorAll About Pregnancy and Birth podcastEvidence Based Birth

When you have a huge, life-changing experience, don't you just need a friend who's been there before to hold your hand and tell you'll be ok? Today's guest Eugenia Viti channeled the experiences of pregnancy and new motherhood into her new book Be Pregnant: An Illustrated Companion for Moms-To-Be - and it feels just like a friend giving you the inside scoop. Whether you're currently Googling your symptoms, up all night with an infant, or just remember those experiences vividly -  this comical, illustrated book will resonate with you! Episode 29 of Poised & Powerful Podcast is sharing Eugenia Viti's new book, and experiences while being pregnant! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakEugenia Viti is a mom, illustrator, writer, and cartoonist for the New Yorker. She is also now a published author of her first book, Be Pregnant: An Illustrated Companion for Moms-to-Be. In this episode of Poised & Powerful Podcast, my guest and I discuss the following:Eugenia shares how a funny gift for her baby shower guests evolved into her illustrated book on the many changes and surprises of pregnancy. Why her book is more like a colorful travel itinerary than a prescriptive “how-to” guide.She also shares her thoughts on the importance of a companion - and how she gathered support for herself, including a doula and a pelvic floor physical therapist.What it was like being a new mom and working on her first book during a global pandemic. We hope you enjoyed this friendly chat, covering both the funny moments and the tough stuff.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Eugenia Viti:InstagramGet her book: Be Pregnant: An Illustrated Guide for Moms-to-BeBe Pregnant featured on The New YorkerMentioned: @common_wild:The nights may be lonely, but you are not alone.Parenting double standards with @momlife_comicsBirthways: Doula Services in Chicago*Bringing Up Bebé by Pamela DruckermanCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! You can check out all the books we've mentioned at the show here. *Note: these are affiliate links.

CW: There are some swears, so please use headphones if you need to. Have you ever felt overwhelmed about or ashamed of being “behind” or “failing” at life basics like cooking, cleaning, household management, or hygiene? Why doesn't “just try harder” ever seem to work to get us organized and “together”? What if, instead of trying to fix ourselves, we could treat ourselves with more compassion and find systems that work for us? Episode 28 of Poised & Powerful Parenting Podcast is sharing the importance of establishing a foundation of care, with KC Davis of Struggle Care! Do you find yourself needing extra time to recover from your weekend or time to prepare your mind and body for the week ahead? Join me for a restorative practice where we'll release tension in our necks, back, and shoulders. Clear your mind so you'll feel reset and re-energized for yourself and your family. Drop into the online Sunday Scaries Support group class: https://poisedpowerfulparenthood.com/take-a-breakKC Davis is a licensed professional therapist, author, speaker, and the person behind the mental health platform Struggle Care. Struggle Care is about learning how to accomplish care tasks—and being kind to yourself—when you have functional barriers.In this episode of the Poised & Powerful Parenting Podcast, KC and I discuss the following:Why KC, who's a mental health advocate and Founder of Struggle Care, doesn't like the term “self care” and why she finds it completely unhelpful for the average person.Why care tasks are morally neutral; how you do care tasks has nothing to do with your character as a “good” or “worthy” person.Being diagnosed with ADHD as an adult and how she makes systems that work for her while pandemic parenting. The importance of understanding that good enough is perfect - where we picked up our emotional baggage around perfectionism and how we can drop it. Establishing a foundation of care for yourself, and understanding that you deserve kindness and care no matter what, is more important than trying to “keep up” with what others show you their life looks like. Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH KC Davis:FacebookInstagramWebsitePodcastWatch KC clean up: https://www.tiktok.com/@domesticblisters How to Keep House While Drowning by KC Davis, LPC (and on audiobook)CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin NeffThe F*ck It Diet Book by Caroline DoonerMaintenance Phase podcast 

Allegra Marino Shmulevsky is helping us reflect on Jewish traditions and rituals across the world, and how leaning into your faith during this time of transition through birth and postpartum can enrich your own birth story and post-birth experience. Episode 27 of Poised & Powerful Podcast is sharing the importance of a strong postpartum plan, especially with other children at home! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Allegra is a mom to four, a postpartum doula, and an educator in language and art education. She is the founder of JoyBird Doula, where she creates a holistic approach to addressing the transition into the fourth trimester. In this episode of Poised & Powerful Podcast, Allegra and I discuss the following:What postpartum is and why it's important to be prepared for that time as well as the birth while pregnantUnique birth and after birth traditions in different Jewish cultures from all over the world.How leaning into faith and rituals can help alleviate fear and hesitation through important moments both during and after birth.Why you should create a postpartum plan, even if not elaborate or not your first birth, to help set expectations for when the baby comes. By setting up a plan for birth and postpartum, as well as by leaning into faith and/or cultural traditions, you can alleviate a lot of stressors around the experience and transition for yourself.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Allegra Marino Shmulevsky:InstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

I get asked a lot of questions about “mom posture”, also known as the mom hunch. Today, I wanted to address these questions for those looking to carry your body differently. Nothing could have prepared me for the physical intensity of the newborn phase, but this posture can happen for anyone caring for smaller children or those who work at the computer a lot. Episode 26 of Poised & Powerful Podcast is sharing tips to relieve the “mom hunch”! When getting ready for a baby, it's so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let's support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me in January for an *online* 6 week series: https://poisedpowerfulparenthood.com/pregnancy-classIn this episode of Poised & Powerful Podcast, discuss the following:What is mom posture; the rounding of the back that brings the shoulders forward, and how you typically might get it.Ways to work in exercises and stretches into your routine.The power of rest to fix our posture and as self-care.How doing tummy time with your baby can help you both build strength.Why you should not get a posture brace or other device to help your posture unless medically necessary and prescribed by your doctor.While it would be nice to just buy a device that fixes all these postural issues we may have, it's best to follow the cues provided in today's episode to allow your body to reset and help you identify your body and body needs. Thank you for listening! Did you learn something new? Why not tag me in your IG stories, share with a parent friend, or write a review so new listeners find the show? Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:More on forward head posture (with visuals): https://poisedpowerfulparenthood.com/blog/2019/5/16/new-parent-neck-painYoutube playlist, Posture & Pain Relief for Parents: https://youtube.com/playlist?list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d         All guided audio practices playlist: https://open.spotify.com/playlist/216cfnYMEqA8DilrUHxaFv?si=H4WNQeqQSDOqQU55pO3bzg  Constructive rest: https://poisedpowerfulparenthood.com/blog/2021/3/22/minisode-your-guided-daily-reset Reminders to "relax up" when sitting: https://poisedpowerfulparenthood.com/blog/2021/4/19/minisode-guided-practice-relax-up-for-sitting Stretches on the floor: https://www.youtube.com/watch?v=A0f-ZctdlDE&list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d&index=2&t=6sTummy Time for grown-ups! https://youtu.be/2AL319QhTDADoorway stretch, keeping spine lengthened: https://youtu.be/iBwKq7OVFHM

Have you ever found yourself holding your breath? It's easy to get caught up in what's happening in the now and forget to give your body what it needs. This week, Episode 25 of Poised & Powerful Podcast is sharing some breathing tips to help with anxiety and stress! Holding your breath doesn't help you deal with whatever unknowns you face. Instead, take a long and slow exhale and just allow the inhale to come in gently through your nose. Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate, and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

I remember as a preteen, there was this book in our house called “What's Happening To My Body,” and when I was pregnant, I remembered this feeling. Today's episode provides background and useful tips for dealing with these changes.  Episode 23 of Poised & Powerful Podcast is sharing changes your body goes through during pregnancy! When getting ready for a baby, it's so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let's support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me in January for an *online* 6 week series: https://poisedpowerfulparenthood.com/pregnancy-classIn this episode of Poised & Powerful Podcast, I discuss the following:Different attitudes towards pain and discomfort during pregnancy, and why breaking those down and still advocating for yourself, especially when things don't feel right, is important.Why your spine might feel more pressure and how I help clients prevent some of that stereotypical pregnancy waddle and ease that lower back pain in my role as an Alexander Technique teacher. Pelvic pains and pressures, including sciatica, and adjustments you can make to alleviate some of that discomfort.Why your breathing changes and how to get some relief.It is very important to talk to your medical team about your concerns, as they can be signs of more serious issues going on, and always listen to your gut. Most importantly: take care of yourself, rest often, and listen to your body.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramGot some of these aches and pains mentioned? Work with Sarah! LINKS MENTIONED:For all episode links mentioned, look for the extended show notes. What's Happening to my Body book*I endorse Squatty Potty*Ali Wong: “I'm makin' an eyeball. OK?!” (NSFW)To double-check my facts, I used: https://americanpregnancy.org/ and https://www.mayoclinic.org/*Affiliate links: I may earn a small commission when you shop, at no additional cost to you. 

The first birthday for your baby (or babies!) is a milestone and we want you to own it! Rhonda was on our podcast quite a few episodes ago explaining her pandemic pregnancy with twins, and she's back for an update on life with twin toddlers. Episode 23 of Poised & Powerful Podcast is sharing: how to survive the first year as a twin mom!  When getting ready for a baby, it's so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let's support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me in January for an online 6 week series: https://poisedpowerfulparenthood.com/pregnancy-classRhonda Abrams was pregnant with twins during the pandemic, and when we left off with her last time, the twins were 5 months old  - so much has changed since then! In this episode of Poised & Powerful Podcast, Rhonda and I discuss the following:Rhonda shares how her routine with the twins has changed since the last episode (which you can listen to here, ) which has  included her emotional journey through pumping, tandem nursing, and now: weaning. How Rhonda's mindset has shifted from the survival mode with 5-month-olds to enjoying the phase she's in right now. How becoming parents can shift your relationship with your partner, and how Rhonda and her husband managed to balance the load and strengthen their relationship after having the twins.Rhonda's top advice for new twin parents or parents-to-be.Rhonda brings to us today the insight and perspective of the time in between the newborn stage, during a pandemic, to the one year stage in infancy. Her change in routines, mindset, and attitude will inspire any new parent as they navigate the tough season of no sleep and newborn needs, and be relatable to those who've been through it all as well. (Whether you have had twins or not!)Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Rhonda:Website: Mama Magic (a portion of proceeds benefit: https://www.postpartum.net)InstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Rhonda's Favorite Twin Parent Resources: This meme to remind you that you are not alone.Connecting with other twin parents, for example: Windy City Twins, Windy City Twins Swap PageAmazing doula support in the Chicago area from Leah the Doula. We love doulas! Instagrams to read when breastfeeding/ pumping/ otherwise stuck under a baby: @bemybreastfriend @the_bernstein_brood @danistwinsfilm @twiniversity @common_wildAlso: ARE THEY TWINS???

Becoming a mom can feel like magic - and a marathon without a finish line. Let's show some gratitude to the incredible things our bodies can do. This episode of Poised & Powerful Parenting is sharing Rhonda's roller-coaster pandemic pregnancy with TWINS! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Rhonda Abrams is a first time mom to 5-month-old identical twins girls. She is a professional community builder who leads fundraising & engagement efforts at a local Chicago spiritual community called Mishkan Chicago, while simultaneously full-time momming during a pandemic in her small apartment. She studied some Alexander Technique in undergrad at the Claremont Colleges and makes a point to do something personal & active almost every day. In this episode Rhonda and I discuss the following:Rhonda's pregnancy journey from finding out she was pregnant at the start of a pandemic to navigating a high risk pregnancy to an unexpectedly smooth birth. How demanding establishing breastfeeding can be and why breastfeeding twins is like dancing with two dance partners. Being a NICU parent and working through going home and not being able to take her babies home yet, while staying up at night pumping milk for them.Managing anxiety and embracing her “mom superpowers.” Where Rhonda uses Alexander Technique skills to ground herself and release tension when tandem breastfeeding her babies. How she manages to make a little time and space to connect with herself, and how parenthood has deepened her spiritual self. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!CONNECT WITH RHONDA ABRAMS: Rhonda is open to connecting with other twin parents, find her here.CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Rhonda is picking up babies x2, so Sarah sent her this video on how to get your baby out of the crib without hurting your back. LINKS MENTIONED IN EPISODE:This meme to remind you that you are not alone.Connecting with other twin parents, for example: Windy City Twins, Windy City Twins Swap PageAmazing doula support in the Chicago area from Leah the Doula. We love doulas! Instagrams to read when breastfeeding/ pumping/ otherwise stuck under a baby: @bemybreastfriend @the_bernstein_brood @danistwinsfilm @twiniversity @common_wild

With so many different parenting strategies out there, it can be easy to get overwhelmed. This week, we're cutting the overwhelm so you can focus on what you value. Yes, even you: the Type A, the perfectionists, the overthinkers, and over-planners! This week, episode 22 of Poised & Powerful Podcast is sharing the questions you should ask yourself (and your partner) to be emotionally prepared for parenthood - and able to figure out what approaches work for you!This episode is sponsored by my upcoming online class: Stress Less In Pregnancy. Learn skills that will serve you beyond pregnancy and through postpartum as you: reduce aches and pains, minimize your responses to stress, and find moments of rest. Find out more at: https://poisedpowerfulparenthood.com/pregnancy-classLindsay C. M. Garrett, LCSW is an expert in the field of adoption, parent preparation, and child welfare. In her quest to sort through the transition to parenthood, she wrote her first book, Parent Goals: The Millennial's Guide to New Parent Preparedness. In this episode of Poised & Powerful Podcast, Lindsay Garret and I discuss the following:While Lindsay had a lot of knowledge of family issues in her practice as a social worker, there is nothing like learning through experience! Identifying your own emotional triggers and taking care of your own well-being. How to reframe your approach to self-care and ditch guilt about taking time for yourself. Use your planning brain constructively: make a parenting mission statement - and reduce anxiety.Lindsay's experience with postpartum anxiety and when to seek professional mental health support.All the things talked about -- self-care, discipline, mission statements, parenting in general, fears, and relationships-- start with you. The reality is that if you put yourself last, you are going to be a burnt-out mess and your child is going to suffer for it. Everything has to start with you.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH LINDSAY GARRET:WebsiteInstagramParent Goals: The Millennial's Guide to New Parent PreparednessCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Drop the Ball by Tiffany Dufu*A Practical Wedding/ Meg KeeneEp. 19: Fathers Need Mental Health Support Too! with Fabrice Lubin*Affiliate link. Please find all recommended reads at my Bookshop.org affiliate shop. When you shop, I earn a small commission at no additional charge to you. https://bookshop.org/shop/PoisedPowerful

Content note: we are not meant to just handle it on our own when it comes to the stresses of the postpartum period. Many parents struggle. You are not alone. Please see support resources at Postpartum Support International. Why is the postpartum period under-studied for women and people who give birth? This week's guest tackled this issue of the neglected postpartum period. We'll hear about new research findings on postpartum - and talk about ways to make this time a more easeful and empowering experience. This week, episode 21 of Poised & Powerful Podcast is sharing some simple practices for an easier postpartum! This episode is sponsored by my upcoming class: Stress Less In Pregnancy. Learn skills that will serve you beyond pregnancy and through postpartum as you: reduce aches and pains, minimize your responses to stress, and find moments of rest. Nicola Hanefeld, Ph.D. is English but has lived in Germany since 1981. She's a mother of 3 grown-up kids and freelance teacher of the Alexander Technique since 1989. Nicola's company's name is SPEEK and before starting her Ph.D. at the University of Hull, UK, in 2017 her target group was stressed-out executives. Her Ph.D. thesis entitled 'Exploring how women use the AT; psycho-physical re-education in the postpartum" was completed in 2021.In this episode of Poised & Powerful Podcast, Nicola Hanefeld and I discuss the following:Postpartum “working conditions” and how they differ by country and culture.Aspects of postpartum stress and distress can be attributed to the way society handles the postpartum period in different countries.How Nicola designed her studies on postpartum and the simple techniques she taught to help postpartum moms.The way the “to-do list” can really take over our mental space and how to combat that to ensure that we make ourselves a priority too.Taking ten minutes to check in with yourself is not a full nap, but there's a vital importance in taking rest and it strengthens your sense of agency.Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH NICOLA HANEFELD Ph.D.:FacebookWebsiteWomen's experiences of using the Alexander Technique in the postpartum: ´...in a way, it's just as beneficial as sleep.CONNECT WITH SARAH MAYHAN:FacebookInstagramNew! Podcast Episodes by TopicWork with Sarah! For all links mentioned, head to the Poised & Powerful Parenthood website.

Content Warning: pregnancy loss and miscarriage are mentioned throughout this episode. Find mental health support for pregnancy loss at Postpartum Support International.Pregnancy loss isn't talked about enough, but it's just as important to hear those stories as it is to hear birth stories. Many women struggle with their pregnancy loss alone and in secret. If we can all have a better understanding of what to expect and how to find support for ourselves or support those around us, we will all be better for it. Episode 20 of Poised & Powerful Podcast is sharing the holistic healing that is important after pregnancy loss! Sick of starting the week exhausted by the Sunday Scaries? Let's help you reset.Is stressing about stress in pregnancy making you stressed? Learn some tools to cope with a supportive online group. Dr. Anietie Ukpe-Wallace, PT, DPT, also known as Tia, is an orthopedic and pelvic health physical therapist who specializes in providing a continuum of care and support from pregnancy loss to postpartum all while emphasizing the importance of self-care. After her own chronic struggles surrounding her pelvic floor and multiple miscarriages, she has grown a love for learning and understanding this part of the body that is rarely talked about and sometimes even misunderstood.In this episode of Poised & Powerful Podcast, my guest(s) and I discuss the following:The importance of movement in our daily lives and how to have more variety in your movements so you can enjoy it more.Navigating pregnancy loss and the grief that happens with that.Bringing awareness to stories of pregnancy and infant loss is going to help you support other people in your life.  What does holistic care look like for postpartum moms whether they've had a live birth or a miscarriage or stillbirth. Aspects of healing during pregnancy loss can include your physical, emotional, and spiritual self. It's important to establish a reconnection with your womb after a loss. It can be a slow process, but it's a start toward healing.Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH DR. TIA UKPE-WALLACE:Miscarriage and Pregnancy Loss SupportHolistic Healing WorkshopInstagramSelf-Care Physio WebsiteThe Masterful Art of Self-Care PodcastCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Wild Feminine by Tami Lynn Kent*Taking Charge of Your Fertility by Toni Weschler*Miscarriage Leave Update with Senator Tammy Duckworth *Affiliate links. See all recommended reads here. 

It's been a mental health week over here, and so in light of that, I wanted to offer a replay of a very important conversation with a father we had on the podcast a few months ago. I learn something new every time I listen to this episode and I hope you do too! If we can open ourselves up to curiosity and creativity, it can help us navigate the complexities and difficult emotions that come with parenthood. In episode 10 of Poised & Powerful Podcast, clinical psychologist Fabrice Lubin shares his story of fatherhood and self-discovery! Fabrice Lubin is a clinical psychologist, poet, first-generation Haitian immigrant, and father. His professional experience is reflected across the lifespan and in a variety of settings including trauma work, college counseling, IOP/PHP hospital programming, depression, anxiety, self-injury, career changes, and cultural identity exploration. For Real Therapy (& For Real Spaces) offers an opportunity to interweave evidence-based practice with an emphasis toward radical change. He works to create concise, supportive, and tangible interventions.In this episode of Poised & Powerful Podcast, Fabrice Lubin and I discuss the following:How to deal with worry as a father: instead of judging it as “good” or “bad,” consider what your worry is trying to tell you.Finding your own parenting and fathering identity.You are enough. Problems are opportunities for engagement and to be curious about ourselves.How to change our language to connect with ourselves and our children. There's a lot more power in looking at things from a place of gratitude rather than apologizing.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  If you liked what you heard, please share with a friend or write a review - these really help new listeners find us! Learn more about Sarah and her guests at https://poisedpowerfulparenthood.com/CONNECT WITH FABRICE LUBIN:For Real TherapyFor Real SpacesEvents with Coffee, Hip Hop & Mental HealthInstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Mentioned: The Gardener and the Carpenter by Alison Gopnik

This week's minisode is a guided imagery audio that can be used during a constructive rest practice.Katerina and I both had babies who were, let's say inconsistent nappers. So we dealt with both a lot of regular fatigue, but also decision fatigue when our kiddos actually did nap, especially because we weren't sure how much free time we were going to have and what to do with that free time. In this situation, Katerina and I both discovered that setting an intention to do a constructive rest practice as soon as the baby was down for the nap, helped us at least get a little rest and refresh to get us through those short nap days.Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.As a singer and educator, soprano Kateri Gormley believes in the transformative power of music in today's society. Kateri has performed recitals in Chicago, New York, Montreal, Vancouver, and Vianden, Luxembourg. As a teacher, Kateri has worked with singers and actors of all ages and experiences. She believes that everyone can benefit from a deeper connection to one's voice and that with greater ease and coordination comes clarity of expression. The Alexander Technique is a profound influence in her own performing career, and she passionately shares her knowledge of the technique with her students. She maintains a private voice and Alexander Technique studio, and holds degrees from McGill University (M.Mus.) and SUNY Fredonia (B.Mus.) and is a certified Alexander Technique teacher (M.AmSAT).Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH KATERI GORMLEY:InstagramWebsiteAT Constructive Rest: Free Guided Audio PracticesAdditional SupportCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

Kateri Gormley is back at just five months postpartum to share her journey into motherhood and the changes that have happened for her as a new mom. This week, episode 18 of Poised & Powerful Podcast is sharing part two of Kateri's pregnancy to the postpartum journey! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.As a singer and educator, soprano Kateri Gormley believes in the transformative power of music in today's society. Kateri has performed recitals in Chicago, New York, Montreal, Vancouver, and Vianden, Luxembourg. As a teacher, Kateri has worked with singers and actors of all ages and experiences. She believes that everyone can benefit from a deeper connection to one's voice and that with greater ease and coordination comes clarity of expression. The Alexander Technique is a profound influence in her own performing career, and she passionately shares her knowledge of the technique with her students. She maintains a private voice and Alexander Technique studio, and holds degrees from McGill University (M.Mus.) and SUNY Fredonia (B.Mus.) and is a certified Alexander Technique teacher (M.AmSAT).In this episode of Poised & Powerful Podcast, Kateri and I discuss the following:The shift that happens when you realize that the things that are happening are not life interrupters… they are life.How important it is to remember that everything is a season in parentingPersonal tips for postpartum anxiety that have helped both of us.The importance of reaching out for support when you are struggling postpartum.We hope you enjoyed hearing updates from Kateri as much as we did and you were able to apply some of these things to your own parenting journey.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH KATERI GORMLEY:InstagramWebsiteAT Constructive Rest: Free Guided Audio PracticesCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:The Scientist in the Crib by Alison GopnikThe Fussy Baby NetworkPostpartum Support InternationalLa Leche LeagueKelly MomYou may double your normal baseline of calorie expenditure just by being pregnant and lactating, ie. you are an endurance athlete! For more on enjoying music with babies, check out Ep. 5: Tuning Into Yourself with Fanny Lora

Pregnancy can be a time full of to-do lists, birth classes, and advice from all around. It's important that you determine who you are going to let into your space for information. There's too much of a temptation to compare yourself to others and not focus on what works for you. Episode 17 of Poised & Powerful Podcast is sharing the importance of listening to your body during your pregnancy! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.As a singer and educator, soprano Kateri Gormley believes in the transformative power of music in today's society. Kateri has performed recitals in Chicago, New York, Montreal, Vancouver, and Vianden, Luxembourg. As a teacher, Kateri has worked with singers and actors of all ages and experiences. The Alexander Technique is a profound influence in her own performing career, and she passionately shares her knowledge of the technique with her students. She maintains a private voice and Alexander Technique studio, and holds degrees from McGill University (M.Mus.) and SUNY Fredonia (B.Mus.) and is a certified Alexander Technique teacher (M.AmSAT).In this episode of Poised & Powerful Podcast, Kateri Gormley and I discuss the following:How to know what your body is needing during your pregnancyKateri's personal experience with a prenatal chiropractorThat as parents, it's important that we live in the moment because we are never going to get that time back.Tools that can support pregnant individuals who are are struggling with anxietyPrepare yourself with knowledge but don't get too attached to how you want the outcome to go. Prepare yourself to be flexible.Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH KATERI GORMLEY:InstagramWebsiteAT Constructive Rest: Free Guided Audio PracticesCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Spinning BabiesMidwife demonstrating baby position with her very own uterus/ Cosmos Midwifery @themidwifeisin on IGMidwife Using Leopold's Maneuver to Know Position of Baby in UterusNew Moon Wellness/ Madison, WIBeth McNeill Rolfing/ Chicago & Evanston, ILResources on Squatting: Blog Post: You Can Conquer the SquatBlog Post: How to Sit on a Yoga BallIGTV: How to Do a Doorknob Squat

This is a simple grounding body meditation that you can do while standing. If you are someone who likes to walk or exercise, this would be a great reset to implement beforehand.Remember - stand like a person!Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

Listener Warning: This episode discusses how Obstetric Violence and Sexual Assault are interconnected through language and physical touch.When a doctor repeatedly told artist Michelle Hartney, “lie on your back” during the birth of her second child– not in Michelle's birth plan, and not medically indicated – this got her thinking, and took her work in a new direction. What happens when care violates trust and consent? And how can we inspire new conversations in order to make a change? Episode 16 of Poised & Powerful Podcast is linking art to advocacy in maternal healthcare issues! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.In this episode of Poised & Powerful Podcast, Michelle and I discuss the following:The surprising conversations she has in her studio. How art can educate in a different way than facts and statistics. We have a culture in the United States around pregnancy and birth, it's important to acknowledge that contest and its interconnected history. The conversation of consent is relatively new, and it's important to inform and empower yourself. The interconnection of obstetric violence, sexual assault, and sexual autonomy for womxn – that they all come from attitudes of control towards womxn's bodies. How she's been handling parenthood and making art during the pandemic. We hope this episode gets you thinking about the issues YOU care about, and how you can be an advocate. Parents are change-makers! Please check out the projects mentioned in  this episode (with images): https://www.michellehartney.com/birthwords https://www.michellehartney.com/kimberly-said-nohttps://www.michellehartney.com/freidmans-curve https://www.michellehartney.com/black-pregnant https://www.michellehartney.com/mothers-rightThank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Michelle:Instagram: https://www.instagram.com/michellehartneyart/References: On history of childbirth in the US: Deliver Me From Pain: Anesthesia and Birth in America by Jacqueline H. Wolf “Failure to Progress” and debunking Friedman's CurveWhat is informed consent, really? RAICES TEXAS 

CW: premature birth, pregnancy loss At what point does a medical term go from useful and clarifying, to a detrimental word that can lead to guilt, shame, and “what ifs” in the minds of parents? Today we chat with Madeleine Michalik who expresses how being told her baby was born prematurely due to an “incompetent cervix” changed her life - and how she plans on changing the lives of others through her advocacy. Episode 15 of Poised & Powerful Podcast is sharing about Early Cervical Opening! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. You don't have to “push through” the aches, pains, and everyday stresses - learn ways to take care of yourself that you can fold into your busy, everyday life. Madeleine Michalik is the Founder of “Early Cervical Opening” and a board member of the I.C. Aware campaign, where she advocated for the elimination of shameful medical terminology as well as the detection and prevention of the ECO diagnosis. Madeleine earned her MA in communication studies at UNC Charlotte, where she wrote her award-winning thesis; The ‘Incompetent' Cervix and the ‘Good' Mother”.In this episode of Poised & Powerful Podcast, Maddy and I discuss the following:Maddy's story of (very possibly preventable) preterm delivery after trying to advocate for herself but being left unheard by medical professionals.Patient/ medical professional communications and how that can affect a patient's experience and sense of empowerment. Maddy shares her research on womxn being silenced through interactions with providers and in the literature around the diagnosis of ECO.How certain terminology can imply that a parent is at fault for their or their child's condition or diagnosis. Maddy's biggest message is to advocate for yourself as a patient, as a mother to your children, and with your community. Maddy plans on continuing to change the narrative until the terminology has been replaced, and physicians are utilizing narratives of patients (particularly womxn), to improve both research and patient care.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH MADELEINE MICHALIK:Blog: read and share personal ECO experiences Instagram: Early Cervical OpeningInstagram: IC Aware Campaign CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! References/ related: The episode of Call the Midwife with a plot point re: cervical cerclageTressie McMillan Cottom: I Was a Pregnant and in Crisis: All the Doctors and Nurses Saw Was an Incompetent Black Woman (CW: racism, pregnancy/ infant loss) 

This is a guided audio practice you can put into your day whenever you'd like a little break, or a chance to come back to yourself. Episode 14 of Poised & Powerful Podcast is a guided breathing exercise to supplement the last episode with Pelvic Organ Party. These two episodes are intended to answer some commonly asked questions about the core and breathing. Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:Ep 13: Pelvic Floor Myths vs. Facts with Pelvic Organ PartyInhale: How Do the Core Four Work Together When we Breathe? (Pelvic Organ Party)Exhale: How Do the Core Four Work Together When We Breathe? (Pelvic Organ Party) Music: https://www.purple-planet.com 

When it comes to our own bodies, and how they work, knowledge is power!  There are a lot of myths that have circulated about our pelvic floors, core muscles, and changing bodies. This week, Episode 13 of Poised & Powerful Podcast with Denise Gittins of the Pelvic Organ Party is sharing some of the *core misconceptions* around the pelvic floor and accompanying organs! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parenting will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Pelvic Organ Party is a fun way to meet and learn all about your pelvic organs! These little party organs do A LOT for us, especially our super important pal, the pelvic floor. This comic is designed to educate, and focus on the pelvic organs so that we can talk about them without shame. Denise Gittins, is the Canadian artist behind it all. She is also a Fit for Birth Pregnancy Saf Coach with her pre/post natal corrective exercise specialist and her diastasis and core consultant background which help to inform her posts.In this episode of Poised & Powerful Podcast, Denise Gittins and I discuss the following:There are so many myths around prenatal and postnatal physiological changes. Pelvic floor: everyone's got one! Where it is and how it responds to breathing, movement habits, and the mind-body connection. How we can get more comfortable talking about often-taboo topics of body parts and bodily functions. We don't need to be ashamed or think “that's just how it is” when it comes to pelvic floor & postpartum issues (incontinence, diastasis recti, low back pain, pelvic pain, and more). We can educate ourselves and team up with knowledgeable professionals. We want to encourage people to take charge of their bodies, but you can't address issues if you don't understand what is happening inside.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH PELVIC ORGAN PARTY:InstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramFor visuals on sitting posture, see: When Sitting Is a Pain in the ButtIf you want to know more about comfort in sitting, Work with Sarah! LINKS MENTIONED:SitFit Cushion/ Wobble Cushion

The transition to becoming a parent can involve many mixed and complicated emotions, and naming those emotions can help us navigate and understand them. Kathryn wrote this poem about becoming a mother - new motherhood is already an isolating and demanding experience for so many of us, and this was compounded by the isolation and losses of the pandemic period. Kathryn shares her poem with us today, and I hope it inspires you to pause, reflect, and find your own words to express yourself. Sending special love to all those who became parents during COVID, those who missed milestones with dear family members, and those who did not get the support they needed. We are not meant to do this alone. Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parentings will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Kathryn Holt is a psychotherapist in private practice in Boulder, Colorado. She works with people around deepening embodiment, embracing appetite, and accessing intuition which can initially appear as struggles with food and body image. She weaves a psychospiritual approach that invites dreamwork and somatic knowing with a behavioral background in Dialectical Behavioral Therapy. Kathryn earned her masters in social work from Columbia University and her masters of arts in depth psychology from Pacifica Graduate Institute. Kathryn is currently completing her PhD in Depth Psychology with an emphasis in Jungian and Archetypal psychology. Her research is focused on how women make peace with their bodies without weight loss. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!CONNECT WITH KATHRYN HOLT:True HungerDBT Path ClassTrue Hunger online course Stronger than BPD Guided Journal CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:The Grieving Tree Project 

TW: Pregnancy LossFrom conception to birth plans to postpartum - the parenthood journey can throw a lot of curveballs. It's important to understand what's important to you, and make choices step by step.  In episode 12 of Poised & Powerful Podcast, Heather Stegmaier shares her process of making the next right decision for her at each moment, relying on her sense of agency through infertility and an unexpected cesarean birth. Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parentings will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Heather Stegmaier is a mother, wife, identical twin, classically trained flutist, and certified Alexander Technique teacher. Training to become a teacher of the Alexander Technique was one one of the most rewarding experiences of her life...until she became a Mom, of course! Heather received her Alexander Technique teacher certification in 2009 and is certified through the American Society of the Alexander Technique. She also holds music degrees in flute performance from The Hartt School of Music (West Hartford, CT (M.Mus)) and Moravian College (Bethlehem, PA (B.Mus)). In addition to teaching AT lessons and workshops privately, playing her flute in a flute orchestra and ensemble, and working full-time in higher-ed administration, she has taught AT on the adjunct faculty at the University of Connecticut in the MFA Acting Program and at the National Flute Association convention. She lives in Connecticut with her husband and six-year-old daughter.In this episode of Poised & Powerful Podcast, Heather Stegmaier and I discuss the following:Heather shares her journey with IVF treatments and how she paused before making those decisions to ensure that they truly were the next right thing for her.Remember that agency over your body during pregnancy and birth is important. Yes, you can rely on professionals to help guide your decisions but the decisions should ultimately be up to the person giving birth.In the Alexander technique, we talk a lot about support. Getting the right support for you during labor/ birth and postpartum.Even if you have an “uncomplicated birth,”  recovery is different and difficult for all of us who give birth.Your journey is unique - even identical twins don't have identical birth stories!Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:The Fertile Female by Julia Indichova

If we can open ourselves up to curiosity and creativity, it can help us navigate the complexities and difficult emotions that come with parenthood. In episode 10 of Poised & Powerful Podcast, clinical psychologist Fabrice Lubin shares his story of fatherhood and self-discovery! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parentings will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.Fabrice Lubin is a clinical psychologist, poet, first-generation Haitian immigrant, and father. His professional experience is reflected across the lifespan and in a variety of settings including trauma-work, college counseling, IOP/PHP hospital programming, depression, anxiety, self-injury, career changes, and cultural identity exploration. For Real Therapy (& For Real Spaces) offers an opportunity to interweave evidence-based practice with an emphasis toward radical change. He works to create concise, supportive, and tangible interventions.In this episode of Poised & Powerful Podcast, Fabrice Lubin and I discuss the following:How to deal with worry as a father: instead of judging it as “good” or “bad,” consider what your worry is trying to tell you.Finding your own parenting and fathering identity.You are enough. Problems are opportunities for engagement and to be curious about ourselves.How to change our language to connect with ourselves and our children. There's a lot more power in looking at things from a place of gratitude rather than apologizing.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  If you liked what you heard, please share with a friend or write a review - these really help new listeners find us! Learn more about Sarah and her guests at https://poisedpowerfulparenthood.com/CONNECT WITH FABRICE LUBIN:For Real TherapyFor Real SpacesInstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Mentioned: The Gardener and the Carpenter by Alison Gopnik

I'm getting vulnerable today and telling some of my story, and why I believe you are the expert of your own body. Minisode #4 of Poised & Powerful Podcast is sharing my journey from “stressed out floating head” to comfortable in my own skin, with some help from the Alexander Technique! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.In this episode of Poised & Powerful Podcast, I discuss the following:How my own chronic pain brought me to discovering the Alexander Technique and how this discovery truly changed my life.  How our culture teaches us to tune out our body's signals, and how we can re-learn to tune in, in order to take care of ourselves and release self-criticism.The secrets performers know to stay poised under pressure and how parents can use these skills to release tension and be more present. Parents don't need more things to do - this method allows you to spend less energy, and save it for what you really care about. I don't believe you need fixing, just to remember some skills you've forgotten along the way to adulthood. You are enough. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways! CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

30% of people giving birth this year in the U.S. will birth via Cesarean section. This week, Episode 10 of Poised & Powerful Podcast is about Hannah Villhauer is sharing her transformative cesarean birth story! CW: Baby experiencing respiratory distress at birth, and being separated from newborn after birth. Everyone ends up healthy. Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parentings will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.“Crunchy, mindful, modern mama of 1, Los Angeles born and bred, Hannah Villhauer lived on the East Coast after college and met my husband in Boston, where we lived for 7 years and birthed our kiddo. I moved back to California 3 months postpartum to be close to family. I was very privileged to be able to take a ten month maternity leave before going back to work, and I have anxiety-tears whenever I think about the brevity of our eventual next maternity leave. When I'm not working full-time, we are hiking, cooking, dancing, and encouraging our kiddo's curiosity. He loves to slide down my legs like a firehouse pole when I'm doing yoga. We don't share his face or information on social media. Like a typical mom, the hardest part of this form was finding a nice picture of myself.” In this episode of Poised & Powerful Podcast, Hannah Villhauer and I discuss the following:Hannah's mother's experiences disrespect & limitations during her births - even as a labor and delivery nurse, and how this was a big influence on Hannah. How Hannah prepared for a birth center birth. Her birth did not go according to her birth plan, but she still felt transformed by her birth and becoming a mother to her son. Societal pressures that are present when you become a parent, and finding your own voice in the process. Key decision points during the birth experience. Hannah's process to be an active participant in her birth and to experience agency in her experience, even when plans changed. You contain multitudes. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to subscribe, rate and review the podcast and tell me your key takeaways!CONNECT WITH HANNAH VILLHAUER:InstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:A Good Birth: Finding the Positive and Profound in Your Childbrith Experience 

The responsibilities of parenthood can feel overwhelming. Today my guest and I are discussing a process of connecting with yourself so that you can engage meaningfully with your children and enjoy more moments together - rather than getting bogged down in “shoulds.” Episode 9 of Poised & Powerful Podcast is sharing the importance of slowing down to listen to children! Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. “You need every bit of energy you can get - I teach skills of poise under pressure, replacing struggle with ease in your daily tasks, and how to really rest. Self-care isn't a place away from your life, I'll show you how to move mindfully through your day- because you are already working hard enough.”In this episode of Poised & Powerful Podcast, my guest Erin Huang and I discuss the following:How we have to cope with our own emotions when we see our children are disappointed or upset. Staying in the moment when you become frustrated with your children and skills you can use to process the situation and handle it better.Part of being patient with children is realizing the ways they think differently from us! Kids aren't an end product - focus on the process in order to teach your values. Where miscommunications happen and how to really hear what kids are trying to say.  Using your body as your most important instrument, taking care of it, keeping it moving, and modeling this self-care for your kids.  You don't have to do more - you can be present to the good parent you already are! Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  If you connected with what you heard, please leave a rating or review on your app of choice - it helps new listeners find the show! CONNECT WITH ERIN HUANG:WebsiteFacebookInstagramClubhouseErin Huang is an Alexander Technique International (ATI) certified teacher and a classical musician. As a professionally trained musician, she recognizes the importance of both physical and mental well-being to musicians. She has been working with musicians on injury prevention and performance technique using the Alexander Technique since 2015. She has presented various workshops, such as the workshop on Alexander Technique and Performance Anxiety at the 2019 Freedom to Make Music Conference in NYC. In 2020, she presented a two part video series called “ Our Body is Our First Instrument” on the Alexander Technique for the Sarasota Orchestra's summer online educational program. Erin teaches privately in the greater Los Angeles area where she resides with her husband, two boys and a shiba inu.CONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Links Mentioned: Ezra Klein Interviews Alison Gopnik about how child brains and adult brains experience the world differently.