Poised & Powerful Parenting

I remember as a preteen, there was this book in our house called “What’s Happening To My Body,” and when I was pregnant, I remembered this feeling. Today's episode provides background and useful tips for dealing with these changes.  Episode 23 of Poised & Powerful Podcast is sharing changes your body goes through during pregnancy! 

When getting ready for a baby, it’s so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let’s support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me in January for an *online* 6 week series: https://poisedpowerfulparenthood.com/pregnancy-class

In this episode of Poised & Powerful Podcast, I discuss the following:

• Different attitudes towards pain and discomfort during pregnancy, and why breaking those down and still advocating for yourself, especially when things don’t feel right, is important.
• Why your spine might feel more pressure and how I help clients prevent some of that stereotypical pregnancy waddle and ease that lower back pain in my role as an Alexander Technique teacher. 
• Pelvic pains and pressures, including sciatica, and adjustments you can make to alleviate some of that discomfort.
• Why your breathing changes and how to get some relief.

It is very important to talk to your medical team about your concerns, as they can be signs of more serious issues going on, and always listen to your gut. Most importantly: take care of yourself, rest often, and listen to your body.

Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Got some of these aches and pains mentioned? Work with Sarah! 

LINKS MENTIONED:
For all episode links mentioned, look for the extended show notes. 

What’s Happening to my Body book*

I endorse Squatty Potty*

Ali Wong: “I’m makin’ an eyeball. OK?!” (NSFW)

To double-check my facts, I used: https://americanpregnancy.org/ and https://www.mayoclinic.org/

*Affiliate links: I may earn a small commission when you shop, at no additional cost to you. 

The first birthday for your baby (or babies!) is a milestone and we want you to own it! Rhonda was on our podcast quite a few episodes ago explaining her pandemic pregnancy with twins, and she’s back for an update on life with twin toddlers. Episode 23 of Poised & Powerful Podcast is sharing: how to survive the first year as a twin mom!  

When getting ready for a baby, it’s so easy for YOU to get lost in the shuffle. This is why I want to share with you my parent-centered pregnancy class. Let’s support your ongoing well-being as a parent: relieve aches and pains, minimize responses to stress, unwind and sleep better. Join me in January for an online 6 week series: https://poisedpowerfulparenthood.com/pregnancy-class

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 & Powerful Podcast, Rhonda and I discuss the following:

• Rhonda shares how her routine with the twins has changed since the last episode (which you can listen to here, ) which has  included her emotional journey through pumping, tandem nursing, and now: weaning. 
• How Rhonda’s mindset has shifted from the survival mode with 5-month-olds to enjoying the phase she’s in right now. 
• How becoming parents can shift your relationship with your partner, and how Rhonda and her husband managed to balance the load and strengthen their relationship after having the twins.
• Rhonda’s top advice for new twin parents or parents-to-be.

Rhonda brings to us today the insight and perspective of the time in between the newborn stage, during a pandemic, to the one year stage in infancy. Her change in routines, mindset, and attitude will inspire any new parent as they navigate the tough season of no sleep and newborn needs, and be relatable to those who’ve been through it all as well. (Whether you have had twins or not!)

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews

CONNECT WITH Rhonda:

Website: Mama Magic (a portion of proceeds benefit: https://www.postpartum.net)

Instagram

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work 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 Page

Amazing 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

Also: ARE THEY TWINS???

Becoming a mom can feel like magic - and a marathon without a finish line. Let’s show some gratitude to the incredible things our bodies can do. This episode of Poised & Powerful Parenting is sharing Rhonda's roller-coaster pandemic pregnancy with TWINS! 

Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.

Rhonda Abrams is a first time mom to 5-month-old identical twins girls. She is a professional community builder who leads fundraising & engagement efforts at a local Chicago spiritual community called Mishkan Chicago, while simultaneously full-time momming during a pandemic in her small apartment. She studied some Alexander Technique in undergrad at the Claremont Colleges and makes a point to do something personal & active almost every day. 

In this episode Rhonda and I discuss the following:

• Rhonda’s pregnancy journey from finding out she was pregnant at the start of a pandemic to navigating a high risk pregnancy to an unexpectedly smooth birth. 
• How demanding establishing breastfeeding can be and why breastfeeding twins is like dancing with two dance partners. 
• Being a NICU parent and working through going home and not being able to take her babies home yet, while staying up at night pumping milk for them.
• Managing anxiety and embracing her “mom superpowers.” 
• Where Rhonda uses Alexander Technique skills to ground herself and release tension when tandem breastfeeding her babies. 
• How she manages to make a little time and space to connect with herself, and how parenthood has deepened her spiritual self. 

Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!

CONNECT WITH RHONDA ABRAMS:

 Rhonda is open to connecting with other twin parents, find her here.

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work 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 Page

Amazing doula support in the Chicago area from Leah the Doula. We love doulas! 

Instagrams to read when breastfeeding/ pumping/ otherwise stuck under a baby: @bemybreastfriend @the_bernstein_brood @danistwinsfilm @twiniversity @common_wild

With so many different parenting strategies out there, it can be easy to get overwhelmed. This week, we’re cutting the overwhelm so you can focus on what you value. Yes, even you: the Type A, the perfectionists, the overthinkers, and over-planners! This week, episode 22 of Poised & Powerful Podcast is sharing the questions you should ask yourself (and your partner) to be emotionally prepared for parenthood - and able to figure out what approaches work for you!

This episode is sponsored by my upcoming online class: Stress Less In Pregnancy. Learn skills that will serve you beyond pregnancy and through postpartum as you: reduce aches and pains, minimize your responses to stress, and find moments of rest. Find out more at: https://poisedpowerfulparenthood.com/pregnancy-class

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, Parent Goals: The Millennial’s Guide to New Parent Preparedness. 

In this episode of Poised & Powerful Podcast, Lindsay Garret and I discuss the following:

• While Lindsay had a lot of knowledge of family issues in her practice as a social worker, there is nothing like learning through experience! 
• Identifying your own emotional triggers and taking care of your own well-being. How to reframe your approach to self-care and ditch guilt about taking time for yourself. 
• Use your planning brain constructively: make a parenting mission statement - and reduce anxiety.
• Lindsay’s experience with postpartum anxiety and when to seek professional mental health support.

All the things talked about -- self-care, discipline, mission statements, parenting in general, fears, and relationships-- start with you. The reality is that if you put yourself last, you are going to be a burnt-out mess and your child is going to suffer for it. Everything has to start with you.

Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews 

CONNECT WITH LINDSAY GARRET:

Website

Instagram

Parent Goals: The Millennial’s Guide to New Parent Preparedness

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work with Sarah! 

LINKS MENTIONED:

Drop the Ball by Tiffany Dufu*

A Practical Wedding/ Meg Keene

*Affiliate link. Please find all recommended reads at my Bookshop.org affiliate shop. When you shop, I earn a small commission at no additional charge to you. https://bookshop.org/shop/PoisedPowerful

Content note: we are not meant to just handle it on our own when it comes to the stresses of the postpartum period. Many parents struggle. You are not alone. Please see support resources at Postpartum Support International. 

Why is the postpartum period under-studied for women and people who give birth? This week’s guest tackled this issue of the neglected postpartum period. We’ll hear about new research findings on postpartum - and talk about ways to make this time a more easeful and empowering experience. This week, episode 21 of Poised & Powerful Podcast is sharing some simple practices for an easier postpartum! 

This episode is sponsored by my upcoming class: Stress Less In Pregnancy. Learn skills that will serve you beyond pregnancy and through postpartum as you: reduce aches and pains, minimize your responses to stress, and find moments of rest. 

Nicola Hanefeld, Ph.D. is English but has lived in Germany since 1981. She’s a mother of 3 grown-up kids and freelance teacher of the Alexander Technique since 1989. Nicola’s company's name is SPEEK and before starting her Ph.D. at the University of Hull, UK, in 2017 her target group was stressed-out executives. Her Ph.D. thesis entitled 'Exploring how women use the AT; psycho-physical re-education in the postpartum" was completed in 2021.

In this episode of Poised & Powerful Podcast, Nicola Hanefeld and I discuss the following:

• Postpartum “working conditions” and how they differ by country and culture.
• Aspects of postpartum stress and distress can be attributed to the way society handles the postpartum period in different countries.
• How Nicola designed her studies on postpartum and the simple techniques she taught to help postpartum moms.
• The way the “to-do list” can really take over our mental space and how to combat that to ensure that we make ourselves a priority too.

Taking ten minutes to check in with yourself is not a full nap, but there’s a vital importance in taking rest and it strengthens your sense of agency.

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews

CONNECT WITH NICOLA HANEFELD Ph.D.:

Facebook

Website

Women's experiences of using the Alexander Technique in the postpartum: ´...in a way, it's just as beneficial as sleep.

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

New! Podcast Episodes by Topic

Work with Sarah! 

For all links mentioned, head to the Poised & Powerful Parenthood website.

Content Warning: pregnancy loss and miscarriage are mentioned throughout this episode. Find mental health support for pregnancy loss at Postpartum Support International.

Pregnancy loss isn’t talked about enough, but it’s just as important to hear those stories as it is to hear birth stories. Many women struggle with their pregnancy loss alone and in secret. If we can all have a better understanding of what to expect and how to find support for ourselves or support those around us, we will all be better for it. Episode 20 of Poised & Powerful Podcast is sharing the holistic healing that is important after pregnancy loss! 

Sick of starting the week exhausted by the Sunday Scaries? Let’s help you reset.

Is stressing about stress in pregnancy making you stressed? Learn some tools to cope with a supportive online group. 

Dr. Anietie Ukpe-Wallace, PT, DPT, also known as Tia, is an orthopedic and pelvic health physical therapist who specializes in providing a continuum of care and support from pregnancy loss to postpartum all while emphasizing the importance of self-care. After her own chronic struggles surrounding her pelvic floor and multiple miscarriages, she has grown a love for learning and understanding this part of the body that is rarely talked about and sometimes even misunderstood.

In this episode of Poised & Powerful Podcast, my guest(s) and I discuss the following:

• The importance of movement in our daily lives and how to have more variety in your movements so you can enjoy it more.
• Navigating pregnancy loss and the grief that happens with that.
• Bringing awareness to stories of pregnancy and infant loss is going to help you support other people in your life.  
• What does holistic care look like for postpartum moms whether they’ve had a live birth or a miscarriage or stillbirth. 
• Aspects of healing during pregnancy loss can include your physical, emotional, and spiritual self. 

It’s important to establish a reconnection with your womb after a loss. It can be a slow process, but it’s a start toward healing.

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews

CONNECT WITH DR. TIA UKPE-WALLACE:

Miscarriage and Pregnancy Loss Support

Holistic Healing Workshop

Instagram

Self-Care Physio Website

The Masterful Art of Self-Care Podcast

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work with Sarah! 

LINKS MENTIONED:

Wild Feminine by Tami Lynn Kent*

Taking Charge of Your Fertility by Toni Weschler*

Miscarriage Leave Update with Senator Tammy Duckworth 

*Affiliate links. See all recommended reads here. 

It’s been a mental health week over here, and so in light of that, I wanted to offer a replay of a very important conversation with a father we had on the podcast a few months ago. I learn something new every time I listen to this episode and I hope you do too! 

If we can open ourselves up to curiosity and creativity, it can help us navigate the complexities and difficult emotions that come with parenthood. In episode 10 of Poised & Powerful Podcast, clinical psychologist Fabrice Lubin shares his story of fatherhood and self-discovery! 

Fabrice Lubin is a clinical psychologist, poet, first-generation Haitian immigrant, and father. His professional experience is reflected across the lifespan and in a variety of settings including trauma work, college counseling, IOP/PHP hospital programming, depression, anxiety, self-injury, career changes, and cultural identity exploration. For Real Therapy (& For Real Spaces) offers an opportunity to interweave evidence-based practice with an emphasis toward radical change. He works to create concise, supportive, and tangible interventions.

In this episode of Poised & Powerful Podcast, Fabrice Lubin and I discuss the following:

• How to deal with worry as a father: instead of judging it as “good” or “bad,” consider what your worry is trying to tell you.
• Finding your own parenting and fathering identity.
• You are enough. Problems are opportunities for engagement and to be curious about ourselves.
• How to change our language to connect with ourselves and our children. 
• There’s a lot more power in looking at things from a place of gratitude rather than apologizing.

Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  If you liked what you heard, please share with a friend or write a review - these really help new listeners find us! 

Learn more about Sarah and her guests at https://poisedpowerfulparenthood.com/

CONNECT WITH FABRICE LUBIN:

For Real Therapy

For Real Spaces

Events with Coffee, Hip Hop & Mental Health

Instagram

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work with Sarah! 

Mentioned: The Gardener and the Carpenter by Alison Gopnik

This week’s minisode is a guided imagery audio that can be used during a constructive rest practice.

Katerina and I both had babies who were, let's say inconsistent nappers. So we dealt with both a lot of regular fatigue, but also decision fatigue when our kiddos actually did nap, especially because we weren't sure how much free time we were going to have and what to do with that free time. In this situation, Katerina and I both discovered that setting an intention to do a constructive rest practice as soon as the baby was down for the nap, helped us at least get a little rest and refresh to get us through those short nap days.

Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.

As a singer and educator, soprano Kateri Gormley believes in the transformative power of music in today’s society. Kateri has performed recitals in Chicago, New York, Montreal, Vancouver, and Vianden, Luxembourg. As a teacher, Kateri has worked with singers and actors of all ages and experiences. She believes that everyone can benefit from a deeper connection to one’s voice and that with greater ease and coordination comes clarity of expression. The Alexander Technique is a profound influence in her own performing career, and she passionately shares her knowledge of the technique with her students. She maintains a private voice and Alexander Technique studio, and holds degrees from McGill University (M.Mus.) and SUNY Fredonia (B.Mus.) and is a certified Alexander Technique teacher (M.AmSAT).

Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews

CONNECT WITH KATERI GORMLEY:

Instagram

Website

AT Constructive Rest: Free Guided Audio Practices
Additional Support

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work with Sarah! 

Kateri Gormley is back at just five months postpartum to share her journey into motherhood and the changes that have happened for her as a new mom. This week, episode 18 of Poised & Powerful Podcast is sharing part two of Kateri’s pregnancy to the postpartum journey! 

Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.

As a singer and educator, soprano Kateri Gormley believes in the transformative power of music in today’s society. Kateri has performed recitals in Chicago, New York, Montreal, Vancouver, and Vianden, Luxembourg. As a teacher, Kateri has worked with singers and actors of all ages and experiences. She believes that everyone can benefit from a deeper connection to one’s voice and that with greater ease and coordination comes clarity of expression. The Alexander Technique is a profound influence in her own performing career, and she passionately shares her knowledge of the technique with her students. She maintains a private voice and Alexander Technique studio, and holds degrees from McGill University (M.Mus.) and SUNY Fredonia (B.Mus.) and is a certified Alexander Technique teacher (M.AmSAT).

In this episode of Poised & Powerful Podcast, Kateri and I discuss the following:

• The shift that happens when you realize that the things that are happening are not life interrupters… they are life.
• How important it is to remember that everything is a season in parenting
• Personal tips for postpartum anxiety that have helped both of us.
• The importance of reaching out for support when you are struggling postpartum.

We hope you enjoyed hearing updates from Kateri as much as we did and you were able to apply some of these things to your own parenting journey.

Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews

CONNECT WITH KATERI GORMLEY:

Instagram

Website

AT Constructive Rest: Free Guided Audio Practices

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work with Sarah! 

LINKS MENTIONED:

The Scientist in the Crib by Alison Gopnik

The Fussy Baby Network

Postpartum Support International

La Leche League

Kelly Mom

You may double your normal baseline of calorie expenditure just by being pregnant and lactating, ie. you are an endurance athlete! 

For more on enjoying music with babies, check out Ep. 5: Tuning Into Yourself with Fanny Lora

Pregnancy can be a time full of to-do lists, birth classes, and advice from all around. It’s important that you determine who you are going to let into your space for information. There's too much of a temptation to compare yourself to others and not focus on what works for you. Episode 17 of Poised & Powerful Podcast is sharing the importance of listening to your body during your pregnancy! 

Book your FREE 15-minute virtual consult to learn more about working with Sarah! She offers virtual sessions for expecting and new parents. Expecting parents will have a framework for considering and building positive habits for not just the baby - but also yourself. New parents will learn how to move like a kid again, so you have more energy for what matters.

As a singer and educator, soprano Kateri Gormley believes in the transformative power of music in today’s society. Kateri has performed recitals in Chicago, New York, Montreal, Vancouver, and Vianden, Luxembourg. As a teacher, Kateri has worked with singers and actors of all ages and experiences. The Alexander Technique is a profound influence in her own performing career, and she passionately shares her knowledge of the technique with her students. She maintains a private voice and Alexander Technique studio, and holds degrees from McGill University (M.Mus.) and SUNY Fredonia (B.Mus.) and is a certified Alexander Technique teacher (M.AmSAT).

In this episode of Poised & Powerful Podcast, Kateri Gormley and I discuss the following:

• How to know what your body is needing during your pregnancy
• Kateri’s personal experience with a prenatal chiropractor
• That as parents, it’s important that we live in the moment because we are never going to get that time back.
• Tools that can support pregnant individuals who are are struggling with anxiety

Prepare yourself with knowledge but don't get too attached to how you want the outcome to go. Prepare yourself to be flexible.

Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews 

CONNECT WITH KATERI GORMLEY:

Instagram
Website
AT Constructive Rest: Free Guided Audio Practices

CONNECT WITH SARAH MAYHAN:

Facebook

Instagram

Work with Sarah! 

LINKS MENTIONED:

Spinning Babies

Midwife demonstrating baby position with her very own uterus/ Cosmos Midwifery @themidwifeisin on IG

Midwife Using Leopold's Maneuver to Know Position of Baby in Uterus

New Moon Wellness/ Madison, WI

Beth McNeill Rolfing/ Chicago & Evanston, IL

Resources on Squatting: 

Blog Post: You Can Conquer the Squat

Blog Post: How to Sit on a Yoga Ball

IGTV: How to Do a Doorknob Squat