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 &amp; 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 &amp; 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 &amp; 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

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">online Sunday Scaries Support group class</a>: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>In this episode of Poised &amp; Powerful Podcast, I discuss the following:<ul><li>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.</li><li>How to properly lift a heavy suitcase or a child in various scenarios in your travels.</li><li>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.</li><li>Tips for long car trips and buckling kids in car seats. </li><li>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.</li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:<a href="https://www.googleadservices.com/pagead/aclk?sa=L&amp;ai=DChcSEwj-q5_R--n4AhVECn0KHSidAx0YABATGgJwdg&amp;ae=2&amp;ohost=www.google.com&amp;cid=CAESa-D2yas0WAkFAsdbmAYPbeQelPMjqMmFwgwji-F6cX0QxQna0SDA-_t-77-POw7gPvtQjtHtsSAE8otL6MiHZKC9Fs_n4KmqRObrQi8IVjRnnahXgwaTeXKsWWaVt5nhtZFDAG7zgcZlEHZJ&amp;sig=AOD64_0kcrAupXPTn45HDWSNVekMCl2NRw&amp;q&amp;adurl&amp;ved=2ahUKEwj-mZTR--n4AhVTK0QIHeBeD54Q0Qx6BAgFEAE" rel="nofollow" target="_blank">TushBaby</a><a href="https://poisedpowerfulparenting.buzzsprout.com/1566542/8182873" rel="nofollow" target="_blank">Constructive Rest (Audio Guide)</a><a href="https://youtu.be/Q-mn7-gu9WI" rel="nofollow" target="_blank">Stress Free Strollering (Video Tips)</a> Episode Transcript: <a href="http://poisedpowerfulparenthood.com/blog/2022/7/11/travel-tips-to-make-your-body-feel-ok" rel="nofollow" target="_blank">Travel Tips to Make Your Body Feel OK</a>

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 &amp; 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 &amp; 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 &amp; Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! LINKS MENTIONED:360 Breathing EpisodeLindsey Vestal EpisodeSphincter Law &amp; ChildbirthMusic: https://www.purple-planet.com

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">online group </a>for a restorative lie down: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>In this episode of Poised &amp; 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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:<a href="https://open.spotify.com/episode/5XJ26b1sypITz4yUhvfyvb?si=KWHTb03zQ1qczXZikpmnbQ" rel="nofollow" target="_blank">360 Breathing Episode</a><a href="https://open.spotify.com/episode/62mYUDSNNRpLaj9K4WxirL?si=O7sqkpVrTrqKrcVCRcS1rg" rel="nofollow" target="_blank">Lindsey Vestal Episode</a><a href="https://www.bodyproject.us/jaw-hip-connection/" rel="nofollow" target="_blank">Sphincter Law &amp; Childbirth</a>Music:<a href="https://www.purple-planet.com" rel="nofollow" target="_blank"> https://www.purple-planet.com</a>

Guided Audio: Pelvic Floor Awareness

Lindsey Vestal

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 &amp; 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 &amp; 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 &amp; 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

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">Sunday evening restorative group</a>: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>Lindsey 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 &amp; Powerful Podcast, Lindsey and I discuss the following:<ul><li>What a pelvic floor is, and where to get started exploring this part of your body so you’re not afraid of it.</li><li>How your daily activities - and bathroom habits - affect your pelvic floor. </li><li>How to find the right pelvic floor therapist for you, who takes the time to listen to you and understand your concerns. </li><li>How more muscle tone isn’t always better when it comes to the pelvic floor, and other pelvic floor myths debunked! </li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH LINDSEY VESTAL:<a href="https://functionalpelvis.com/" rel="nofollow" target="_blank">Website</a><a href="https://www.instagram.com/functionalpelvis/?hl=en" rel="nofollow" target="_blank">Instagram: @functionalpelvis</a><a href="https://ot-pioneers.teachable.com/p/kegelsthatwork" rel="nofollow" target="_blank">Kegels that Work!</a> <a href="https://bit.ly/3wwK3Xq" rel="nofollow" target="_blank">Lindsey’s newsletter with great insider tips</a> <a href="https://www.buzzsprout.com/1971868" rel="nofollow" target="_blank">Podcast: OTs in Pelvic Health</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:<a href="https://open.spotify.com/episode/3DSLAidBMRUdfkxLFxDg6f?si=BaO7evXFQ2-pV4JY59Auqg" rel="nofollow" target="_blank">Pelvic Organ Party Podcast Episode</a>

Lindsey Vestal Talks Pelvic Floor Care Without Shame

Morgan Rysdon

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 &amp; 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 &amp; 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 &amp; 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 

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">online Sunday Scaries Support group class</a>: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>Morgan 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 &amp; Powerful Podcast, Morgan and I discuss the following:<ul><li>What you can learn by allowing yourself to slow down and enjoy those moments when you have to adjust to your kid’s speed. </li><li>Why yelling at your kids creates resistance and what it truly teaches them - or doesn’t.</li><li>Providing choices can give your child autonomy and decision-making skills they will carry with them as they grow. </li><li>The importance of educating your children through honest conversations, and how it enables kids to become helpers and collaborators in the home and beyond.</li><li>Why it’s important to model taking care of yourself as a mom, and where we can cut ourselves some slack. </li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a> CONNECT WITH MORGAN RYSDON:<a href="https://www.youtube.com/channel/UCMOZMwvH9xzp7YsUUG_oyxg" rel="nofollow" target="_blank">YouTube</a><a href="https://www.atcenterstudio.com/" rel="nofollow" target="_blank">Website</a><a href="https://www.instagram.com/atcenterstudio/?hl=en" rel="nofollow" target="_blank">Instagram</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>Mentioned: <a href="https://bookshop.org/a/25140/9780374159122" rel="nofollow" target="_blank">Four Thousand Weeks: Time Management for Mortals by Oliver Burkeman (affiliate link) </a><a href="https://www.psychalive.org/imperfect-parenting-rupture-and-repair-by-michelle-deen/" rel="nofollow" target="_blank">Rupture and Repair</a><a href="https://youtu.be/U3Dv8npaCLE" rel="nofollow" target="_blank">Constructive rest with Morgan</a><a href="https://www.buzzsprout.com/1566542/8182873-minisode-your-guided-daily-reset" rel="nofollow" target="_blank">Constructive rest with Sarah</a>

What to Do When You're Losing it with Your Kids with AT Teacher, Morgan Rysdon

Hannah Lee

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 &amp; 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 &amp; 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 &amp; 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

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">my upcoming class, Stress Less in Pregnancy</a>, 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>Hannah 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 &amp; Powerful Podcast, Hannah Lee and I discuss the following:<ul><li>Different approaches to therapy, which can include options for embodiment, yoga, and mindfulness practices. </li><li>The “big picture” factors that influence our mental well-being (hormones are important, but they’re not the only part.) </li><li>The complex and mixed emotions that parenthood can bring, and allowing ourselves to feel those feelings. </li><li>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.</li><li>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.) </li></ul>Learn more about Poised &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH HANNAH LEE:<a href="https://www.instagram.com/therapywithhannah/" rel="nofollow" target="_blank">Instagram</a><a href="https://www.oakandstonetherapy.com/" rel="nofollow" target="_blank">Website</a><a href="https://www.oakandstonetherapy.com/blog" rel="nofollow" target="_blank">Blog</a><a href="https://center-chicagocbm.com/group/mindfulparenting" rel="nofollow" target="_blank">Upcoming: Mindful Parenting: Growing Self Compassion + Body Awareness Workshop 5/25</a> In Person<a href="https://center-chicagocbm.com/group/pre-post-natal-mental-health" rel="nofollow" target="_blank">Upcoming: Caring for Yourself While Caring for Baby: Exploring Pre + Postpartum Mental Health 6/22 Online</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Faceboo</a>k<a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>Links mentioned: <a href="https://www.instagram.com/notsafeformomgroup/" rel="nofollow" target="_blank">Instagram account @notsafeformomgroup</a>

Asking for Help as a New Mom with Hannah Lee, LSW

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 &amp; 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 &amp; 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 &amp; 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)

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">parent-centered pregnancy class</a>. 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>Do you need a weekend from the weekend? Drop into the <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">online Sunday Scaries Support group class</a>: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>Jeffrey 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 &amp; Powerful Podcast, my husband and I discuss the following:<ul><li>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.” </li><li>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. </li><li>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. </li><li>The power in asking each other for what we need, and how we draw in outside support.</li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH Jeffrey Tran:<a href="https://twitter.com/jeffreytran?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor" rel="nofollow" target="_blank">Twitter</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>Mentioned: <a href="https://bookshop.org/a/25140/9781594633799" rel="nofollow" target="_blank">The Invisible Kingdom: Reimagining Chronic Illness by Meghan O’Rourke</a> (affiliate link)

Pandemic Parenting with Chronic Illness with Sarah and Jeffrey

Jarriel Campbell

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 &amp; 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 &amp; 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 &amp; 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

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">parent-centered pregnancy class</a>. 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>Jarriel 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 &amp; Powerful Podcast, Jarriel and I discuss the following:<ul><li>What a doula is, and how to build a birth team that supports you! </li><li>How to create your own birth vision, what questions to ask yourself, and how to get on the same page with your partner.</li><li>Why it’s good to know all your pain relief options - it’s not just epidural or nothing!  </li><li>Why doulas are extra helpful when you’re considering induction.  </li><li>There are multiple points along the road to birth to practice self-advocacy, and how doulas can support you during that process. </li><li>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. </li></ul>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 <a href="https://www.instagram.com/poised.and.powerful/" rel="nofollow" target="_blank">tag me</a>!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH Jarriel Campbell:<a href="http://www.callyourdoula.com" rel="nofollow" target="_blank">Website</a><a href="http://www.instagram.com/call_your_doula/" rel="nofollow" target="_blank">Instagram</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a>Un-hunch, un-scrunch, and take up space with Sarah<a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">! </a><a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">Drop into the restorative Sunday Scaries Support online class: https://poisedpowerfulparenthood.com/take-a-break</a>LINKS MENTIONED:<a href="http://Doulamatch.com" rel="nofollow" target="_blank">Doulamatch.com</a><a href="https://icpa4kids.com/find-a-pediatric-chiropractor/" rel="nofollow" target="_blank">https://icpa4kids.com/find-a-pediatric-chiropractor/</a> to find a Webster certified chiropractor<a href="https://drnicolerankins.com/podcast/" rel="nofollow" target="_blank">All About Pregnancy and Birth podcast</a><a href="https://evidencebasedbirth.com/" rel="nofollow" target="_blank">Evidence Based Birth</a>

Creating a Birth Plan with Jarriel Campbell

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 &amp; 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 &amp; 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 &amp; 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.

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 <a href="https://bepregnantbook.com/" rel="nofollow" target="_blank">Be Pregnant: An Illustrated Companion for Moms-To-Be</a> - 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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">online Sunday Scaries Support group class</a>: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>Eugenia Viti is a mom, illustrator, writer, and cartoonist for the New Yorker. She is also now a published author of her first book, <a href="https://bepregnantbook.com/" rel="nofollow" target="_blank">Be Pregnant: An Illustrated Companion for Moms-to-Be</a>. In this episode of Poised &amp; Powerful Podcast, my guest and I discuss the following:<ul><li>Eugenia shares how a funny gift for her baby shower guests evolved into her illustrated book on the many changes and surprises of pregnancy. </li><li>Why her book is more like a colorful travel itinerary than a prescriptive “how-to” guide.</li><li>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.</li><li>What it was like being a new mom and working on her first book during a global pandemic. </li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH Eugenia Viti:<a href="https://www.instagram.com/eugeniaviti/?hl=en" rel="nofollow" target="_blank">Instagram</a><a href="https://bepregnantbook.com/" rel="nofollow" target="_blank">Get her book: Be Pregnant: An Illustrated Guide for Moms-to-Be</a><a href="https://www.newyorker.com/humor/daily-shouts/a-sampling-of-maternity-styles" rel="nofollow" target="_blank">Be Pregnant featured on The New Yorker</a>Mentioned: <a href="https://www.instagram.com/p/CSeHg7dFwsz/?utm_source=ig_web_copy_link" rel="nofollow" target="_blank">@common_wild:The nights may be lonely, but you are not alone.</a><a href="https://www.instagram.com/p/CY7sqI4r0KL/?utm_source=ig_web_copy_link" rel="nofollow" target="_blank">Parenting double standards with @momlife_comics</a><a href="https://birthwaysinc.com/" rel="nofollow" target="_blank">Birthways: Doula Services in Chicago</a>*<a href="https://bookshop.org/a/25140/9780143122968" rel="nofollow" target="_blank">Bringing Up Bebé by Pamela Druckerman</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>You can check out all the books we’ve mentioned at the show <a href="https://bookshop.org/shop/PoisedPowerful" rel="nofollow" target="_blank">here</a>. *Note: these are affiliate links.

A Colorful Companion For Pregnancy with Eugenia Viti

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 &amp; 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 &amp; 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 &amp; 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 

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">online Sunday Scaries Support group class</a>: <a href="https://poisedpowerfulparenthood.com/take-a-break" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/take-a-break</a>KC 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 &amp; Powerful Parenting Podcast, KC and I discuss the following:<ul><li>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.</li><li>Why care tasks are morally neutral; how you do care tasks has nothing to do with your character as a “good” or “worthy” person.</li><li>Being diagnosed with ADHD as an adult and how she makes systems that work for her while pandemic parenting. </li><li>The importance of understanding that good enough is perfect - where we picked up our emotional baggage around perfectionism and how we can drop it. </li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH KC Davis:<a href="https://www.facebook.com/StruggleCare/" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/strugglecare/?hl=en" rel="nofollow" target="_blank">Instagram</a><a href="https://www.strugglecare.com/" rel="nofollow" target="_blank">Website</a><a href="https://www.strugglecare.com/podcast" rel="nofollow" target="_blank">Podcast</a>Watch KC clean up: <a href="https://www.tiktok.com/@domesticblisters" rel="nofollow" target="_blank">https://www.tiktok.com/@domesticblisters</a> <a href="https://bookshop.org/a/25140/9781668002841" rel="nofollow" target="_blank">How to Keep House While Drowning </a>by KC Davis, LPC (and on <a href="https://libro.fm/audiobooks/9781797143729-how-to-keep-house-while-drowning" rel="nofollow" target="_blank">audiobook</a>)CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:<a href="https://bookshop.org/books/self-compassion-the-proven-power-of-being-kind-to-yourself/9780061733529?aid=25140&amp;listref=books-mentioned-on-the-podcast-3b6f0591-7ae2-4100-933a-7617fe47d130" rel="nofollow" target="_blank">Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff</a><a href="https://bookshop.org/books/the-f-ck-it-diet-eating-should-be-easy/9780062883612?aid=25140&amp;listref=books-mentioned-on-the-podcast-3b6f0591-7ae2-4100-933a-7617fe47d130" rel="nofollow" target="_blank">The F*ck It Diet Book </a>by Caroline Dooner<a href="https://www.maintenancephase.com/" rel="nofollow" target="_blank">Maintenance Phase podcast </a>

How to Keep House While Drowning with KC Davis, LPC, of Struggle Care

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 &amp; 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 &amp; 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 &amp; Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH Allegra Marino Shmulevsky:InstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

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 &amp; Powerful Podcast is sharing the importance of a strong postpartum plan, especially with other children at home! Book your <a href="https://app.acuityscheduling.com/schedule.php?owner=13295317&amp;appointmentType=20525058" rel="nofollow" target="_blank">FREE 15-minute virtual consult</a> 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 &amp; Powerful Podcast, Allegra and I discuss the following:<ul><li>What postpartum is and why it’s important to be prepared for that time as well as the birth while pregnant</li><li>Unique birth and after birth traditions in different Jewish cultures from all over the world.</li><li>How leaning into faith and rituals can help alleviate fear and hesitation through important moments both during and after birth.</li><li>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. </li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH Allegra Marino Shmulevsky:<a href="https://www.instagram.com/joybirddoula/" rel="nofollow" target="_blank">Instagram</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>

The Importance of a Strong Postpartum Plan with Postpartum Doula Allegra Marino Shmulevsky

Poised &amp; Powerful Parenting, hosted by Sarah Mayhan, supports new parents in the physical and mental transformation of new parenthood. A teacher of alignment, movement, and the mind-body connection, she believes everyone deserves the empowerment that comes from understanding themselves and how their body works. Tune in every other week to hear episodes that will help you be mindful in the present &amp; open to the future. Learn more about Sarah and Poised Powerful Parenting at https://poisedpowerfulparenthood.com/interviews

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 &amp; 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 &amp; 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 &amp; 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 &amp; Pain Relief for Parents: https://youtube.com/playlist?list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d All guided audio practices playlist: https://open.spotify.com/playlist/216cfnYMEqA8DilrUHxaFv?si=H4WNQeqQSDOqQU55pO3bzgConstructive 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&amp;list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d&amp;index=2&amp;t=6sTummy Time for grown-ups! https://youtu.be/2AL319QhTDADoorway stretch, keeping spine lengthened: https://youtu.be/iBwKq7OVFHM

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">parent-centered pregnancy class</a>. 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>In this episode of Poised &amp; Powerful Podcast, discuss the following:<ul><li>What is mom posture; the rounding of the back that brings the shoulders forward, and how you typically might get it.</li><li>Ways to work in exercises and stretches into your routine.</li><li>The power of rest to fix our posture and as self-care.</li><li>How doing tummy time with your baby can help you both build strength.</li><li>Why you should not get a posture brace or other device to help your posture unless medically necessary and prescribed by your doctor.</li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:More on forward head posture (with visuals): <a href="https://poisedpowerfulparenthood.com/blog/2019/5/16/new-parent-neck-pain" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/blog/2019/5/16/new-parent-neck-pain</a>Youtube playlist, Posture &amp; Pain Relief for Parents:<a href="https://youtube.com/playlist?list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d" rel="nofollow" target="_blank"> https://youtube.com/playlist?list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d</a> All guided audio practices playlist:<a href="https://open.spotify.com/playlist/216cfnYMEqA8DilrUHxaFv?si=H4WNQeqQSDOqQU55pO3bzg" rel="nofollow" target="_blank"> https://open.spotify.com/playlist/216cfnYMEqA8DilrUHxaFv?si=H4WNQeqQSDOqQU55pO3bzg</a>Constructive rest:<a href="https://poisedpowerfulparenthood.com/blog/2021/3/22/minisode-your-guided-daily-reset" rel="nofollow" target="_blank"> https://poisedpowerfulparenthood.com/blog/2021/3/22/minisode-your-guided-daily-reset</a> Reminders to "relax up" when sitting:<a href="https://poisedpowerfulparenthood.com/blog/2021/4/19/minisode-guided-practice-relax-up-for-sitting" rel="nofollow" target="_blank"> https://poisedpowerfulparenthood.com/blog/2021/4/19/minisode-guided-practice-relax-up-for-sitting</a> Stretches on the floor: <a href="https://www.youtube.com/watch?v=A0f-ZctdlDE&amp;list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d&amp;index=2&amp;t=6s" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=A0f-ZctdlDE&amp;list=PLQbI8XC6o0zNNFVsm7jcovDUEvc6y5z-d&amp;index=2&amp;t=6s</a>Tummy Time for grown-ups! <a href="https://youtu.be/2AL319QhTDA" rel="nofollow" target="_blank">https://youtu.be/2AL319QhTDA</a>Doorway stretch, keeping spine lengthened: <a href="https://youtu.be/iBwKq7OVFHM" rel="nofollow" target="_blank">https://youtu.be/iBwKq7OVFHM</a>

Tips to Relieve Mom Posture and the Mom Hunch

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 &amp; 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 &amp; Powerful and Sarah at https://poisedpowerfulparenthood.com/interviewsCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! 

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 &amp; 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 <a href="https://app.acuityscheduling.com/schedule.php?owner=13295317&amp;appointmentType=20525058" rel="nofollow" target="_blank">FREE 15-minute virtual consult</a> 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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>

Bite Sized Breathing Relaxation for Anxiety & Stress

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 &amp; 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 &amp; 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 &amp; 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. 

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">parent-centered pregnancy class</a>. 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>In this episode of Poised &amp; Powerful Podcast, I discuss the following:<ul><li>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.</li><li>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. </li><li>Pelvic pains and pressures, including sciatica, and adjustments you can make to alleviate some of that discomfort.</li><li>Why your breathing changes and how to get some relief.</li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/work-with-me" rel="nofollow" target="_blank">Got some of these aches and pains mentioned? Work with Sarah! </a>LINKS MENTIONED: For all episode links mentioned, look for <a href="https://poisedpowerfulparenthood.com/tips-to-relieve-pregnancy-aches-pains-and-what-to-look-out-for" rel="nofollow" target="_blank">the extended show notes</a>. <a href="https://www.amazon.com/Whats-Happening-Body-Book-Girls/dp/1557047642/ref=sr_1_2?keywords=what+happening+to+my+body&amp;qid=1639841470&amp;sr=8-2" rel="nofollow" target="_blank">What’s Happening to my Body book</a>*<a href="https://amzn.to/3seozOB" rel="nofollow" target="_blank">I endorse Squatty Potty</a>*<a href="https://www.facebook.com/watch/?v=10155269413673870" rel="nofollow" target="_blank">Ali Wong: “I’m makin’ an eyeball. OK?!” (NSFW)</a>To double-check my facts, I used:<a href="https://americanpregnancy.org/" rel="nofollow" target="_blank"> https://americanpregnancy.org/</a> and<a href="https://www.mayoclinic.org/" rel="nofollow" target="_blank"> https://www.mayoclinic.org/</a>*Affiliate links: I may earn a small commission when you shop, at no additional cost to you.

Tips to Relieve Pregnancy Aches & Pains - and What to Look Out For

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 &amp; 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 &amp; 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 &amp; 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???

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 &amp; 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 <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">parent-centered pregnancy class</a>. 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>Rhonda 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 &amp; Powerful Podcast, Rhonda and I discuss the following:<ul><li>Rhonda shares how her routine with the twins has changed since the last episode (which <a href="https://poisedpowerfulparenthood.com/blog/2021/4/18/rhondas-roller-coaster-pandemic-pregnancy-with-twins" rel="nofollow" target="_blank">you can listen to here, </a>) which has  included her emotional journey through pumping, tandem nursing, and now: weaning. </li><li>How Rhonda’s mindset has shifted from the survival mode with 5-month-olds to enjoying the phase she’s in right now. </li><li>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.</li><li>Rhonda’s top advice for new twin parents or parents-to-be.</li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH Rhonda:<a href="https://www.itsmamamagic.com/" rel="nofollow" target="_blank">Website: Mama Magic</a> (a portion of proceeds benefit: <a href="https://www.postpartum.net" rel="nofollow" target="_blank">https://www.postpartum.net</a>)<a href="https://www.instagram.com/itsmamamagic/" rel="nofollow" target="_blank">Instagram</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>Rhonda’s Favorite Twin Parent Resources: This meme to remind you that <a href="https://www.instagram.com/p/CMZQqt6Hnw7/?utm_source=ig_web_copy_link" rel="nofollow" target="_blank">you are not alone</a>.Connecting with other twin parents, for example: <a href="https://www.facebook.com/groups/1446948365550577/" rel="nofollow" target="_blank">Windy City Twins</a>, <a href="https://www.facebook.com/groups/1667351716917242" rel="nofollow" target="_blank">Windy City Twins Swap Page</a>Amazing doula support in the Chicago area from <a href="https://www.leahwhiteman.com" rel="nofollow" target="_blank">Leah the Doula</a>. We love doulas! Instagrams to read when breastfeeding/ pumping/ otherwise stuck under a baby: <a href="https://www.instagram.com/bemybreastfriend/?hl=en" rel="nofollow" target="_blank">@bemybreastfriend</a> <a href="https://www.instagram.com/the_bernstein_brood/?hl=en" rel="nofollow" target="_blank">@the_bernstein_brood</a> <a href="https://www.instagram.com/danistwinsfilm/?hl=en" rel="nofollow" target="_blank">@danistwinsfilm</a> <a href="https://www.instagram.com/twiniversity/?hl=en" rel="nofollow" target="_blank">@twiniversity</a> <a href="https://www.instagram.com/common_wild/?hl=en" rel="nofollow" target="_blank">@common_wild</a><a href="https://www.instagram.com/reel/CWGGXTwAesL/?utm_source=ig_web_copy_link" rel="nofollow" target="_blank">Also: ARE THEY TWINS???</a>

The Best Advice for Surviving Your First Year With Twins: Update with Rhonda 

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 &amp; 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 &amp; 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 &amp; 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

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 &amp; Powerful Parenting is sharing Rhonda's roller-coaster pandemic pregnancy with TWINS! Book your <a href="https://app.acuityscheduling.com/schedule.php?owner=13295317&amp;appointmentType=20525058" rel="nofollow" target="_blank">FREE 15-minute virtual consult</a> 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 &amp; 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 &amp; active almost every day. In this episode Rhonda and I discuss the following:<ul><li>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. </li><li>How demanding establishing breastfeeding can be and why breastfeeding twins is like dancing with two dance partners. </li><li>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.</li><li>Managing anxiety and embracing her “mom superpowers.” </li><li>Where Rhonda uses Alexander Technique skills to ground herself and release tension when tandem breastfeeding her babies. </li><li>How she manages to make a little time and space to connect with herself, and how parenthood has deepened her spiritual self. </li></ul>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 <a href="https://www.instagram.com/kruschenit/?hl=en" rel="nofollow" target="_blank">here</a>.CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>Rhonda is picking up babies x2, so Sarah sent her this video on <a href="https://m.youtube.com/watch?v=GGaYEjMqMvQ&amp;t=2s" rel="nofollow" target="_blank">how to get your baby out of the crib without hurting your back</a>. LINKS MENTIONED IN EPISODE:This meme to remind you that <a href="https://www.instagram.com/p/CMZQqt6Hnw7/?utm_source=ig_web_copy_link" rel="nofollow" target="_blank">you are not alone</a>.Connecting with other twin parents, for example: <a href="https://www.facebook.com/groups/1446948365550577/" rel="nofollow" target="_blank">Windy City Twins</a>, <a href="https://www.facebook.com/groups/1667351716917242" rel="nofollow" target="_blank">Windy City Twins Swap Page</a>Amazing doula support in the Chicago area from <a href="https://www.leahwhiteman.com" rel="nofollow" target="_blank">Leah the Doula</a>. We love doulas! Instagrams to read when breastfeeding/ pumping/ otherwise stuck under a baby: <a href="https://www.instagram.com/bemybreastfriend/?hl=en" rel="nofollow" target="_blank">@bemybreastfriend</a> <a href="https://www.instagram.com/the_bernstein_brood/?hl=en" rel="nofollow" target="_blank">@the_bernstein_brood</a> <a href="https://www.instagram.com/danistwinsfilm/?hl=en" rel="nofollow" target="_blank">@danistwinsfilm</a> <a href="https://www.instagram.com/twiniversity/?hl=en" rel="nofollow" target="_blank">@twiniversity</a> <a href="https://www.instagram.com/common_wild/?hl=en" rel="nofollow" target="_blank">@common_wild</a>

{REPLAY} Rhonda's roller-coaster pandemic pregnancy with TWINS

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 &amp; 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 &amp; 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 &amp; 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

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 &amp; 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">Stress Less In Pregnancy</a>. 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: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/pregnancy-class</a>Lindsay 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, <a href="https://www.lindsaygarrettlcsw.com/parentgoalsbook" rel="nofollow" target="_blank">Parent Goals: The Millennial’s Guide to New Parent Preparedness</a>. In this episode of Poised &amp; Powerful Podcast, Lindsay Garret and I discuss the following:<ul><li>While Lindsay had a lot of knowledge of family issues in her practice as a social worker, there is nothing like learning through experience! </li><li>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. </li><li>Use your planning brain constructively: make a parenting mission statement - and reduce anxiety.</li><li>Lindsay’s experience with postpartum anxiety and when to seek professional mental health support.</li></ul>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 <a href="https://www.instagram.com/poised.and.powerful/" rel="nofollow" target="_blank">tag me</a>!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!Learn more about Poised &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a> CONNECT WITH LINDSAY GARRET:<a href="http://www.lindsaygarrettlcsw.com" rel="nofollow" target="_blank">Website</a><a href="https://www.instagram.com/lindsaycmgarrett/" rel="nofollow" target="_blank">Instagram</a><a href="https://www.lindsaygarrettlcsw.com/parentgoalsbook" rel="nofollow" target="_blank">Parent Goals: The Millennial’s Guide to New Parent Preparedness</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:<a href="https://bookshop.org/a/25140/9781250071767" rel="nofollow" target="_blank">Drop the Ball by Tiffany Dufu</a>*<a href="https://apracticalwedding.com/" rel="nofollow" target="_blank">A Practical Wedding</a>/ Meg Keene<h1>Ep. 19: <a href="https://poisedpowerfulparenting.buzzsprout.com/1566542/9344758-replay-fathers-need-mental-health-support-too-with-fabrice-lubin" rel="nofollow" target="_blank">Fathers Need Mental Health Support Too! with Fabrice Lubin</a></h1>*Affiliate link. Please find all recommended reads at <a href="https://bookshop.org/shop/PoisedPowerful" rel="nofollow" target="_blank">my Bookshop.org affiliate shop</a>. When you shop, I earn a small commission at no additional charge to you. <a href="https://bookshop.org/shop/PoisedPowerful" rel="nofollow" target="_blank">https://bookshop.org/shop/PoisedPowerful</a>

Intentional Parenting for Imperfect People with Lindsay Garrett

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 &amp; 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 &amp; 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 &amp; 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 &amp; Powerful Parenthood website.

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. <a href="https://www.postpartum.net/" rel="nofollow" target="_blank">Please see support resources at Postpartum Support International</a>. 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 &amp; Powerful Podcast is sharing some simple practices for an easier postpartum! This episode is sponsored by my upcoming class: <a href="https://poisedpowerfulparenthood.com/pregnancy-class" rel="nofollow" target="_blank">Stress Less In Pregnancy</a>. 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 &amp; Powerful Podcast, Nicola Hanefeld and I discuss the following:<ul><li>Postpartum “working conditions” and how they differ by country and culture.</li><li>Aspects of postpartum stress and distress can be attributed to the way society handles the postpartum period in different countries.</li><li>How Nicola designed her studies on postpartum and the simple techniques she taught to help postpartum moms.</li><li>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.</li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH NICOLA HANEFELD Ph.D.:<a href="https://www.facebook.com/claire.hainfield.5/" rel="nofollow" target="_blank">Facebook</a><a href="http://www.speek.de/en/postpartum-handbook" rel="nofollow" target="_blank">Website</a><a href="https://authors.elsevier.com/sd/article/S0266-6138(21)00235-7" rel="nofollow" target="_blank">Women's experiences of using the Alexander Technique in the postpartum: ´...in a way, it's just as beneficial as sleep.</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/podcasts-by-topic" rel="nofollow" target="_blank">New! Podcast Episodes by Topic</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>For all links mentioned, head to the <a href="https://poisedpowerfulparenthood.com/2021/11/8/simple-practices-from-the-alexander-technique-for-easier-postpartum-with-nicola-hanefeld-phd" rel="nofollow" target="_blank">Poised &amp; Powerful Parenthood website</a>.

Simple Practices from the Alexander Technique for Easier Postpartum with Nicola Hanefeld, PhD

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 &amp; 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 &amp; 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 &amp; 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. 

Content Warning: pregnancy loss and miscarriage are mentioned throughout this episode. <a href="https://www.postpartum.net/get-help/loss-grief-in-pregnancy-postpartum/" rel="nofollow" target="_blank">Find mental health support for pregnancy loss at Postpartum Support International</a>.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 &amp; Powerful Podcast is sharing the holistic healing that is important after pregnancy loss! Sick of starting the week exhausted by the Sunday Scaries? <a href="https://app.acuityscheduling.com/schedule.php?appointmentType=27112961&amp;owner=13295317" rel="nofollow" target="_blank">Let’s help you reset.</a>Is stressing about stress in pregnancy making you stressed? <a href="https://app.acuityscheduling.com/schedule.php?owner=13295317&amp;appointmentType=20505559" rel="nofollow" target="_blank">Learn some tools to cope with a supportive online group. </a>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 &amp; Powerful Podcast, my guest(s) and I discuss the following:<ul><li>The importance of movement in our daily lives and how to have more variety in your movements so you can enjoy it more.</li><li>Navigating pregnancy loss and the grief that happens with that.</li><li>Bringing awareness to stories of pregnancy and infant loss is going to help you support other people in your life.  </li><li>What does holistic care look like for postpartum moms whether they’ve had a live birth or a miscarriage or stillbirth. </li><li>Aspects of healing during pregnancy loss can include your physical, emotional, and spiritual self. </li></ul>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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH DR. TIA UKPE-WALLACE:<a href="https://www.selfcarephysio.com/miscarriage-support" rel="nofollow" target="_blank">Miscarriage and Pregnancy Loss Support</a><a href="https://www.selfcarephysio.com/workshops" rel="nofollow" target="_blank">Holistic Healing Workshop</a><a href="https://www.instagram.com/selfcarephysio/" rel="nofollow" target="_blank">Instagram</a><a href="https://www.selfcarephysio.com/" rel="nofollow" target="_blank">Self-Care Physio Website</a><a href="https://anchor.fm/themasterfulartofselfcare" rel="nofollow" target="_blank">The Masterful Art of Self-Care Podcast</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>LINKS MENTIONED:<a href="https://bookshop.org/a/25140/9781582702841" rel="nofollow" target="_blank">Wild Feminine by Tami Lynn Kent</a>*<a href="https://bookshop.org/a/25140/9780062326034" rel="nofollow" target="_blank">Taking Charge of Your Fertility by Toni Weschler</a>*<a href="https://podcasts.apple.com/us/podcast/miscarriage-leave-update-with-senator-tammy-duckworth/id1559564016?i=1000537583803" rel="nofollow" target="_blank">Miscarriage Leave Update with Senator Tammy Duckworth</a> *Affiliate links. <a href="https://bookshop.org/shop/PoisedPowerful" rel="nofollow" target="_blank">See all recommended reads here.</a>

Holistic Healing after Pregnancy Loss with Dr. Anietie “Tia” Ukpe-Wallace

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 &amp; 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 (&amp; 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 &amp; 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 &amp; Mental HealthInstagramCONNECT WITH SARAH MAYHAN:FacebookInstagramWork with Sarah! Mentioned: The Gardener and the Carpenter by Alison Gopnik

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 &amp; 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 (&amp; 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 &amp; Powerful Podcast, Fabrice Lubin and I discuss the following:<ul><li>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.</li><li>Finding your own parenting and fathering identity.</li><li>You are enough. Problems are opportunities for engagement and to be curious about ourselves.</li><li>How to change our language to connect with ourselves and our children. </li><li>There’s a lot more power in looking at things from a place of gratitude rather than apologizing.</li></ul>Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and <a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">tag me</a>!  If you liked what you heard, please share with a friend or <a href="https://www.businessinsider.com/how-to-leave-a-review-on-apple-podcasts" rel="nofollow" target="_blank">write a review</a> - these really help new listeners find us! Learn more about Sarah and her guests at <a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/</a>CONNECT WITH FABRICE LUBIN:<a href="http://www.forrealtherapy.com/" rel="nofollow" target="_blank">For Real Therapy</a><a href="http://www.forrealspaces.com/" rel="nofollow" target="_blank">For Real Spaces</a><a href="https://www.instagram.com/coffeehiphopandmentalhealth/" rel="nofollow" target="_blank">Events with Coffee, Hip Hop &amp; Mental Health</a><a href="https://www.instagram.com/forrealtherapy/" rel="nofollow" target="_blank">Instagram</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>Mentioned: <a href="https://bookshop.org/a/25140/9781250132253" rel="nofollow" target="_blank">The Gardener and the Carpenter by Alison Gopnik</a>

REPLAY: Fathers Need Mental Health Support Too! with Fabrice Lubin

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 &amp; 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! 

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 <a href="https://app.acuityscheduling.com/schedule.php?owner=13295317&amp;appointmentType=20525058" rel="nofollow" target="_blank">FREE 15-minute virtual consult</a> 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 &amp; Powerful and Sarah at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>CONNECT WITH KATERI GORMLEY:<a href="https://www.instagram.com/voice_and_movement/" rel="nofollow" target="_blank">Instagram</a><a href="https://www.katerigormley.com/" rel="nofollow" target="_blank">Website</a><a href="https://atconstructiverest.wixsite.com/mysite" rel="nofollow" target="_blank">AT Constructive Rest: Free Guided Audio Practices</a> <a href="https://atconstructiverest.wixsite.com/mysite/post/coming-home-post-2" rel="nofollow" target="_blank">Additional Support</a>CONNECT WITH SARAH MAYHAN:<a href="https://www.facebook.com/PoisedAndPowerful" rel="nofollow" target="_blank">Facebook</a><a href="https://www.instagram.com/sarahmayhan/" rel="nofollow" target="_blank">Instagram</a><a href="https://poisedpowerfulparenthood.com/" rel="nofollow" target="_blank">Work with Sarah! </a>

Minisode: Guided Imagery Audio with Kateri Gormley

Poised &amp; Powerful Parenting, hosted by Sarah Mayhan, supports new parents in the physical and mental transformation of new parenthood. A teacher of alignment, movement, and the mind-body connection, she believes everyone deserves the empowerment that comes from understanding themselves and how their body works. Tune in every other week to hear episodes that will help you be mindful in the present &amp; open to the future. Learn more about Sarah and Poised Powerful Parenting at <a href="https://poisedpowerfulparenthood.com/interviews" rel="nofollow" target="_blank">https://poisedpowerfulparenthood.com/interviews</a>

Poised & Powerful Parenting

The best podcasts about ourselves as well as the world through the lense of Science. Specific topics include things about our brain, emotions to biology, physics and more!

Best Episodes on Science, Humans & The World

The best podcast episodes on parenting. Interviewing experts and talking through common issues surrounding parenting. This topic is filled with important lessons and insights for anyone listening. Add episodes you're interested into your queue below!