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CW: brief mention of sexual assault.  Have you ever felt the kind of overwhelmed, overstimulated, or triggered that we might call being “all touched out”? Maybe you’ve even felt guilty about not being available to your kids or spouse, or surprised by the intensity of your feelings.  If you ever wondered why your body doesn’t feel like your own, if you are grappling with how to parent in a post-Roe, post #MeToo world, you might be realizing how much bigger this is than just you.  Amanda Montei is here to talk about the histories we carry in - our culture and in our bodies - themes she discusses in her new book:  Touched Out: Motherhood, Misogyny, Consent and Control. This week, episode 48 of Poised & Powerful Podcast is about why we might feel touched out and how we can understand women’s bodily autonomy.  Amanda Montei is the author of TOUCHED OUT: MOTHERHOOD, MISOGYNY, CONSENT, AND CONTROL, (now out in September 2023), the memoir Two Memoirs (Jaded Ibis Press), and a collection of prose, The Failure Age (Bloof Books), as well as co-author of Dinner Poems (Bon Aire Projects). She has an MFA from California Institute of the Arts and a PhD from the Poetics Program at SUNY Buffalo. Her writing and criticism explores literary and cultural representations of gender, work, care, sexuality, feminism, creativity, and the body. In this episode of Poised & Powerful Podcast, Amanda and I discuss the following: The heavy gender norms and unrealistic expectations imposed on mothers.New parenthood forces us to confront cultural beliefs and unprocessed memories, which can lead to feelings of isolation and overwhelm - but this is also an opportunity for change. The importance of acknowledging and addressing the power dynamics in sexual and romantic relationships, particularly in the context of postpartum and parenthood.How our larger social and political context affects us as we cope with the day-to-day of parenting. Don’t forget to order Amanda’s new book “Touched Out” today!  Want to know more about what to do to take care of yourself when you’re tense, stressed, or overstimulated? Bookmark my free Nervous System Slowdown playlist to build some bite-sized bodymind practices into your day. https://open.spotify.com/playlist/5dXuxUdFQYYE6xxDZwwxTX?si=KUdjv-cWSNqmKng52Zanjg CONNECT WITH AMANDA MONTEI: Website Subscribe on Substack: Mad Moms Instagram CONNECT WITH SARAH MAYHAN: Facebook Instagram Work with Sarah! LINKS MENTIONED: Slate: How American Moms Got Touched Out by Amanda Montei Moms Rising Chamber of Mothers Info & action re: the US Black Maternal Health Crisis:  Black Mamas Matter Alliance The Momnibus Act

Have you ever yelled “CALM DOWN”? How effective was it? Today, I’m teaching a simple four-step process: for more ease and less yelling. It works by rebooting your nervous system - and children can learn it too!  This week, episode 47 of Poised & Powerful Podcast is sharing mindfulness together: easing transitions for yourself and your child with The Ready List!  Want to know more about what to do to take care of yourself when you’re tense, stressed, or overstimulated? Bookmark my free Nervous System Slowdown playlist to build some bite-sized bodymind practices into your day. https://open.spotify.com/playlist/5dXuxUdFQYYE6xxDZwwxTX?si=KUdjv-cWSNqmKng52Zanjg In this episode of Poised & Powerful Podcast, I discuss the following: The importance of self-regulation for adults and children alike.The Ready List as a tool for co-regulating with your child and helping them develop their own self-regulation. A variety of practical ways to use The Ready List during hectic days. Using your imagination to help your kids learn - and where kids have an edge over adults in knowledge of their bodies.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to follow, rate and review the podcast and tell me your key takeaways! Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH SARAH MAYHAN: Website Instagram Work with Sarah!  Stay updated on tips for stress relief by signing up for my newsletter. Find more tips, tricks, and strategies at the resources page on my website. Or you can book a 1:1 customized session to receive the support you need to feel more agency over your body. LINKS MENTIONED: The Ready List Hot-To with Printables The Ready List video for kids More about the Ready List with Transitions Co-Regulation From Birth Through Young Adulthood: A Practice Brief RELATED EPISODES: How to Unstick Your Shoulders from Your Ears Becoming Your Child’s First Teacher with Amanda Blair MacDonald What to Do When You're Losing It With Your Kids with Morgan Rysdon  Click Below for the Episode Transcript (COMING SOON)

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

The world of parenting is full of stereotypes and toxic narratives, which can be even harder to deal with when you’re a parent managing chronic pain, neurodivergence, or anything that doesn’t fit the mold of “normal”. Learning strategies and methods of coping that work for your needs will help smooth out the journey of parenthood. This week, episode 45 of Poised & Powerful Podcast is about parenting with chronic pain and self-regulation as a parent!  Want to know more about what to do to take care of yourself when you’re tense, stressed, or overstimulated? Bookmark my free Nervous System Slowdown playlist to build some bite-sized bodymind practices into your day. https://open.spotify.com/playlist/5dXuxUdFQYYE6xxDZwwxTX?si=KUdjv-cWSNqmKng52Zanjg Graeson Harris-Young is the owner of and creator behind This Might Help Us, where he educates people on how their brains and bodies work in practical ways that let them feel, move, and live better. Since 2016 he has worked in embodiment coaching with hundreds of people, including folks living with many forms of chronic pain as well as people who depend professionally on their bodies such as actors, dancers, and athletes. Graeson also has experience working with trauma in the body and has taught movement at a dozen or so universities and conservatories. In this episode of Poised & Powerful Podcast, Graeson and I discuss the following: Why chronic pain is hard to address in our current medical system.Toxic narratives around chronic pain.How to balance overstimulation as parents to young children.The day-to-day of being a neurodivergent parent. To check out Graeson’s FREE Posture Detox course, head to https://thismighthelp.us/.  Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don’t forget to follow, rate and review the podcast and tell me your key takeaways! Learn more about Poised & Powerful and Sarah at https://poisedpowerfulparenthood.com/interviews CONNECT WITH GRAESON HARRIS-YOUNG: Website Instagram CONNECT WITH SARAH MAYHAN: Newsletter  Instagram Facebook Work with Sarah! LINKS MENTIONED: Ep. 28 How to Keep House While Drowning with KC Davis for building your own systems while chronically ill or neurodivergent.  I recommend: The Invisible Kingdom: Reimagining Chronic Illness by Meghan O’Rourke and also Pain Is Really Strange by Steve Haines. https://alexandertechniquescience.com/ for scientific research on posture, movement, and pain science in our practice of Alexander Technique. 

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

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

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

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

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

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

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

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