Finding Your Village

Thank you so much for listening to the show today. In this episode, I had the honor of interviewing Ataahua Tukaramaene, who goes by Tah for short. Tah is a new parent, cycle breaker, and mental health advocate on a mission to encourage and support mothers in their journey. In this episode, Tah shares her personal journey with both becoming a mother and breaking the stigma of mental health issues. 

I hope you enjoy the episode!

In this episode we discuss: 

• Tah’s story of battling mental health issues and dealing with the stigma surrounding it
• How her family, who was skeptical at first, came to be her greatest champions
• Her journey to motherhood and how the work she put in to break generational cycles set her up to provide her daughter with the healthiest parenting possible
• How she has now become a mental health advocate and has helped others close to her recover from their own mental health struggles

How to get in touch with Tah: 

• Website
• Instagram
• Facebook Group

How to get in touch with me: 

• Sign up for a 4 week online birth class with me
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillage.com/podcast
• Email me at [email protected]
• Monthly Newsletter

Visit www.keepsakecastle.com today!

Support the show

Thanks for listening to today’s episode where we will be talking about prenatal yoga. Taking a prenatal yoga class can be so beneficial if you are pregnant. It is a good form of exercise for both your body and mind. It encourages you to practice mindfulness on the mat and you can use what you learn on the mat during labor, birth and postpartum. 

Our guest today is Kate Baran. She started the Nimble Yogini, where she teaches virtual prenatal yoga classes. In the episode today, Kate talks about her background and how she came to get certified as a yoga instructor and then a prenatal yoga instructor. Kate enjoys fostering connections between students and encouraging confidence and resiliency through practice.

Kate and I have partnered with each other's businesses to offer a prenatal yoga and childbirth education class package! If you are interested in learning more about our offering, check out the link in the show notes for this episode or go to to learn more. 

I hope you enjoy the episode!

In today’s episode we discuss: 

• Kate’s background and how she became a prenatal yoga instructor
• What the benefits of prenatal yoga are
• The difference between prenatal yoga and other types of yoga 
• The Nimble Yogini’s class schedule and membership options
• Kate and I offer a prenatal yoga and childbirth education class package!

How to get in touch with Kate

• Website
• Instagram
• Facebook

How to get in touch with me: 

• My Virtual 4-week online Birth Class
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillagepod.com
• Email me at [email protected] 
• Monthly Newsletter 

Visit www.keepsakecastle.com today!

Support the show

This weeks episode is a replay of one of my earliest episodes! 

In today’s episode I will be comparing what its like to give birth with an epidural vs. without any pain medication. My goal is to give you insight into what you can expect in both scenarios.

Takeaway: 

Both births were great, epidurals are great, birthing naturally is great, there are pros and cons with both. I have my own personal reasons why I chose to try giving birth without pain medication with my daughter and I have reasons why I chose to give birth without pain medication with my son. What you choose to do will be personal for you and no one should make you feel guilty for the choices that you make. You should feel empowered during your birth!

Sign up for a 4 week online birth class with me

Follow me on Instagram and on TikTok

Find other episodes at: www.findingyourvillage.com/podcast

Email me at [email protected]

Monthly Newsletter

Visit www.keepsakecastle.com today!

Support the show

In today’s episode I am trying out something new: I am doing a short RAVE solo episode where I rave about something or someone that is great. 

Today I am raving about Postpartum Support International!

Total disclaimer: I am the new Treasurer of the PSI Georgia chapter Board of Directors. So, I am totally biased, but one of the reasons why I volunteer with this organization is because of the wonderful work that they do in the world.

I love PSI because of their mission and vision and because of the work that this organization does to help people struggling with perinatal mood disorders.  

Mission: “The mission of Postpartum Support International is to promote awareness, prevention and treatment of mental health issues related to childbearing in every country worldwide.” (https://www.postpartum.net/about-psi/)

Vision: “It is the vision of PSI that every woman and family worldwide will have access to information, social support, and informed professional care to deal with mental health issues related to childbearing. PSI promotes this vision through advocacy and collaboration, and by educating and training the professional community and the public.” (https://www.postpartum.net/about-psi/)

PSI Helpline: 1-800-944-4773

Find a mental health provider: https://psidirectory.com/

Online support meetings: https://www.postpartum.net/get-help/psi-online-support-meetings/

How to get in touch with me: 

• Sign up for a 4 week online birth class with me
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillage.com/podcast
• Email me at [email protected]
• Monthly Newsletter

Visit www.keepsakecastle.com today!

Support the show

Announcement: Registration is open for the September Finding Your Village Birth Class. The classes are on Wednesday nights starting on September 8th at 7pm EST. You can register or find out more info at www.findingyourvillage.com/classes

In today’s episode we are discussing the topic of Mamas in training. Our guest today is Jessica Lorion. Jessica has spent the past 10 years as a professional actor and voice over artist in New York City. Now, as the Host and Producer of the Mamas in Training Podcast, she supports pregnant women and aspiring moms on their journey into motherhood. 

What makes her show different from other pregnancy and motherhood podcasts is that she is NOT yet a mom. An autoimmune disease has delayed her journey into motherhood and she has decided to learn right alongside her audience.

With a background in performing on stage, in front of camera, as well as being a professional singer, her mission is to spread the importance of studying motherhood. She intends to use her voice and desire to connect with women everywhere, to share the lessons she has learned and give community to those in need.

In this episode we discuss: 

• The reason Jessica is learning about motherhood before she is a mom
• Becoming a parent can feel like drinking through a firehose as times
• The main takeaways that Jessica has learned from interviewing new moms:
  • the importance of advocating for yourself
  • make a plan and be ready for it to change
  • the importance of setting up a community and support system for yourself
• The words that we use is so important, especially when framing in terms of "absolutes"

How to get in touch with Jessica: 

• Website
• Premium Membership
• Facebook Group

How to get in touch with me: 

• Sign up for a 4 week online birth class with me
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillage.com/podcast
• Email me at [email protected]
• Monthly Newsletter

Visit www.keepsakecastle.com today!

Support the show

Announcement: Registration is open for the September Finding Your Village Birth Class. The classes are on Wednesday nights starting on September 8th at 7pm EST. You can register or find out more info at www.findingyourvillage.com/classes

In today’s episode we are discussing setting boundaries during pregnancy and postpartum. Our guest is Trisha Goodall, she is a Mom Strategist, postpartum doula, life coach, and speaker. Trisha helps busy moms move from overwhelmed to joyful through customized strategies and virtual coaching!

In the episode we discuss: 

• Definition of Boundaries - neither kind nor unkind, like a fence designating what we will or will not allow 
• The importance of knowing ourselves to have solid boundaries - what is our "why" that we can lean on when we receive pushback?
• The difference between boundaries and control (ie. "My partner can't go out with friends" vs "I need some time in the evening where I get a break from the baby" - how this can open up to meaningful, vulnerable conversations where both partners are solving the problem together rather than the pattern of mom having to figure it all out).
• How to communicate boundaries and when might you not need to communicate them explicitly
  • People can't read our minds - don't assume it's a lack of respect. 
  • Clear is kind.
  • My classic example is the postpartum phase when everyone wants to visit and moms can sometimes get overwhelmed and annoyed at people, while not communicating that. 
  • Instead let people know the plan for a certain time interval (for the next 2wks, etc)
  • Have conversations during pregnancy with family
  • Designate a friend as the point of contact so that you're not doing everything as a new mom.
• Despite family pressures, societal messages, and all of it - you are the mom and you are allowed to set boundaries to protect your sanity and mental health.

How to get in touch with Trisha: 

• Instagram
• Facebook Group
• Website 

How to get in touch with me: 

• My Virtual 4-week online Birth Class
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillagepod.com
• Email me at [email protected] 
• Monthly Newsletter 

Visit www.keepsakecastle.com today!

Support the show

This weeks episode is a replay of one of my most downloaded episodes. I also recently uploaded a video of the ab approximation exercise discussed in this episode on my TikTok page. Click here to follow me on TikTok and to watch that video: https://www.tiktok.com/@findingyourvillage

In this episode we discuss: 

Shelley’s background as a Pelvic Floor Physical Therapist 

• Shelley is a PT at Sports Rehab at Brookhaven
• She also teaches entry level Physical Therapists at a medical school in Atlanta

What does a Pelvic Floor Physical Therapist do? 

My story with a Pelvic Floor PT:

• helped me heal from pain using the restroom after having a vaginal birth
• helped me heal from Diastatis Recti...twice, after both of my pregnancies
• Part of the program was visits to see a PT regularly and doing exercises comprised of ab approximations for 30 minutes a day

What is Diastasis Recti?

When a PT is checking you for how wide a separation you have they should be checking in 3 places 

• Above belly button
• At belly button
• Below belly button

Just wearing a splint, brace, wrap or doing ab contractions will not bring the linea alba close together enough to heal. Doing ab contractions and crunches will actually make your DR worse

The only true way to FULLY heal from DR is to approximate your rectus abdominus muscles while you do rehabilitation exercise. How to do this: 

• Lay on the ground, push your fingers down into the sides of your belly, then squeeze your fingers and belly skin/muscles toward each other, then contract your abs in and hold for 10 seconds
• Repeat this for 3 sets of 30 
• Sign up for my newsletter here to see a video of me demonstrating this exercise. Including my adorable belly donut!

Exercises and activities to avoid when you have a Diastasis Recti: 

• Planks
• Crunches
• Ab exercises without doing an approximation first
• Most mainstream forms of yoga and pilates

How to find a Pelvic Floor Physical Therapist

• You may need a referral from your OB, midwife or other practitioner, depending on your state and insurance
• Ask for a referral at your 6 week postpartum visit
• Go to www.apta.org to find a Pelvic Floor PT in your area

How to get in touch with Shelley

• Email: [email protected] 

How to get in touch with me: 

• My Virtual 4-week online Birth Class
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillagepod.com
• Email me at [email protected] 
• Monthly Newsletter 

Visit www.keepsakecastle.com today!

Support the show

In today’s solo show I discuss how breath awareness helps during labor, and really during any uncomfortable or painful experience. 

In the episode I go over: 

• The difference between pain and suffering
• A quote from Pam England’s book Ancient Map for Modern Birth
• What the “monkey mind” is
• What breath awareness is (hint: it does not teach you how to breath)
• The foundation for breath awareness
• An exercise to practice breath awareness 
• An exercise to deepen the breath awareness practice with an “ice contraction”

I would love to hear your feedback about the breath exercise, please reach out: 

• Via Instagram 
• Email me at [email protected] 
• Review and rate this episode on Apple Podcasts or anywhere else you can leave a review on a podcast player

How to get in touch with me: 

• My Virtual 4-week online Birth Class
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillagepod.com
• Email me at [email protected] 
• Monthly Newsletter 

Visit www.keepsakecastle.com today!

Support the show

Announcements

First: Big shoutout and congratulations to Christi Matusiak, she was a guest on the show in episode 44 and she just published her first book! It is called Coordinating the Chaos, and it's a holistic take on balancing hormones postpartum and cultivating the energy to show up as the exceptional, nurturing mother you want to be. This book is available for pre-order right now on her website and I have linked to it in the show notes for this episode: https://www.christymatusiakdc.com/shop

Second, I have created a free download about 7 experts to have in your prenatal and postpartum village. You can download it here: https://www.findingyourvillage.com/7-experts 

This week’s interview is with another Amanda Gorman. I found Amanda after learning about Amanda SC Gorman, the poet laureate and I realized that this third Amanda Gorman is also a podcast host and is in the postpartum support industry. Crazy small world. 

Amanda is a mother of two and a Board-Certified Pediatric Nurse Practitioner. She founded Nest Collaborative after experiencing the lack of available resources for nursing parents both professionally in her primary care practice and personally, as a mother who struggled to breastfeed. She brings a passion to Nest Collaborative to expand access for parents to accessible, affordable and preventive breastfeeding support. 

In this episode we discuss: 

• Amanda’s background 
• She noticed a lack in the ability and resources to support breastfeeding moms in postpartum care
• She started Nest Collaborative in 2017
  • Use telehealth/virtual visits to bring Board Certified Lactation support to people who otherwise have trouble accessing it
  • Use insurance and make sure the support is affordable
• Common breastfeeding issues
  • Latch and positioning issues
  • Concerns about how much baby is getting and if baby is getting enough
  • Jaundice
  • Is breastfeeding supposed to be uncomfortable
• How the use of IV fluids during labor impacts establishing a breastfeeding relationship
• Supplementation
  • Breastfeeding is a supply and demand process

How to get in touch with Amanda: 

• Website
• Breastfeeding Unplugged podcast
• Email: [email protected] 

How to get in touch with me: 

• My Virtual 4-week online Birth Class
• Follow me on Instagram and on TikTok
• Find other episodes at: www.findingyourvillagepod.com
• Email me at [email protected] 
• Monthly Newsletter 

Visit www.keepsakecastle.com today!

Support the show

Welcome to Season 3 of the Finding Your Village podcast. I am so excited to be kicking off a new season with one of my favorite parenting experts, Kim West! Before I introduce Kim and the topic for our show today I wanted to let you know what I have been working on in the past few weeks while the show has been on summer break! 

I have been able to spend some quality time with my family and have fun one on one time with my kids.I have opened up my virtual 4 week online childbirth classes and if you are interested in taking a birth class with me you can check out more info on my website: www.findingyourvillage.com. I have also been doing some professional development to make this podcast even better for you. Finally, I downloaded another social media app that you may have heard of...its called TikTok. I have been sharing labor and postpartum information on there, connecting with other birth workers and parents and have started making Weird Al like parody songs based on pregnancy and postpartum struggles. If you have jumped on the TikTok bandwagon, follow me at findingyourvillage.

Ok, now that you’re all caught up with what I did over summer break, I get the distinct honor of introducing our guest for today!

KIM WEST, LCSW-C, is a mother of two daughters, best selling author and a licensed child and family therapist. Known as The Sleep Lady® by her clients, she has personally helped over 20,000 tired parents all over the world get a good night’s sleep without letting their children cry it out alone.

Kim is the author of three books: “The Sleep Lady’s Good Night, Sleep Tight: Gentle Proven Solutions to Help Your Child Sleep Well and Wake Up Happy”, “ The Good Night, Sleep Tight Workbook” and “The Good Night, Sleep Tight Workbook for Children with Special Needs”.

In today’s episode we are discussing how to lengthen short baby naps. We also talk about Kim’s background and how she came to be the Sleep Lady and my personal story of how Kim’s work helped me. 

In this episode we discuss: 

• The history of sleep training methodologies
• There is no science to support sleep training babies under 4 months old, you can set up proper sleep hygiene with younger babies, but true sleep training shouldn’t take place until babies are at least 4 months old
• There are really 3 main sleep training/coaching methods
  • Extinction (cry-it-out)
  • Graduated extinction (Timed checks or controlled crying)
  • Fading (The Sleep Lady Shuffle)
• What is a disaster nap? 
  • A short nap that isn’t a complete sleep cycle that is enough to take the edge off the exhaustion but isn’t enough to be restorative
• What can parents do to lengthen a baby’s nap? 
  • You can start to work on lengthening baby naps when they are at least 5 months old
  • Make sure you are paying attention to baby awake intervals and sleep cues to put them down for a nap at the appropriate time
  • Work on baby getting to sleep on their own at bedtime first, then work on naps
• Common baby sleep cues
  • Sucking hands
  • Disengaging/looking away
  • Zoning out
  • Yawning 
  • *Some babies don’t show sleep cues!
• Kim’s new podcast: The Gentle Parenting Show

How to get in touch with Kim

• Follow her on Instagram 
• Website

How to get in touch with me: 

• My Virtual 4-week online Birth Class
• Follow me on

Visit www.keepsakecastle.com today!

Support the show