the blog
Here you’ll find simple tips, tricks, advice, and encouragement that help you live an intentional life. I also believe that intentionality in one area spills over into others, and I hope these posts will help you with not only your health and fitness, but also intentional living in other areas as well.
How I’m teaching my kids to take their thoughts captive.
As a 37-year-old woman, I’m in the thick of training my mind. For most of my life, my thoughts ruled my mind. True or not, I allowed them to take up space and become my beliefs. Now as an adult, I’m learning how to actually control my mind and it’s not always an easy process! […]
Changing Your Thoughts on Nutrition
How’s your relationship with food? This is something I used to feel so much shame over. For years I didn’t want to share that I had food issues. And then once I started sharing, I realized that I’m not alone. Our relationship with food is complicated. Food is necessary. We need it to survive. There’s […]
Why You Can’t Balance it All
How many of you often feel like you’re walking a tightrope with 10 clumsy hats on? There is SO much advice on balance – balancing all the roles we have as moms, wives, business owners, leaders, and all the things you’ve been called to do. Goodness, you could read 100 different books on it, and […]
How I Implement Family Systems
At the beginning of the New Year, I knew I needed to give my home life an overhaul. 2020 was quite the year for all of us, and though there was also GOOD in 2020 and so many ways I saw God work, I knew that God was calling me to less so that I […]
The Honest Truth about the Body
In physical therapy school, I spent a lot of time in a sports bra. Sometime during the first week, the professor had us all line up in two rows facing each other, shoulder to shoulder, and analyze the person across from us. It felt awkward, and yet it was a good training tool. The body […]
My Top Favorites: Modest, Cute, & Quality Swimwear
I might be a women’s health PT who speaks some truth, but I’m also a girl who enjoys girly things. I used to think ALL care for outward things – fashion, make-up, decor, etc. was just plain worldly and selfish and was vain to talk or think about. I felt guilty that I actually inwardly […]
You’re Not Meant To Belong💕
Have you heard the phrase…Little Kids, Little Problems, Big Kids, Bigger Problems? As a mom of five who currently has kids age 2 -12, I get this on a deeper level. I stand smack dab in the middle of raising my 5th toddler (hello fits over EVERY. SINGLE. THING) and trying REALLY hard not to […]
Dutch Delights: Almond Cake Recipe
There are several things the Dutch do well – they are the royalty of cleanliness, they have a strong work ethic…and they know their sugary treats. 😉 Most dutch women know a thing or two about making a big pan of bars to feed a crowd, and it makes me sad that some of you […]
3 Exercises for Getting Back into Running!
When I was 5 wks postpartum with my first baby, I started running again. It did not feel great, but my mind was obsessed with losing the baby weight & the only way I knew was to run. I hadn’t done any core work, I just started. For so much of my life an easy […]
Three Ways to Incorporate FUNCTION, CORE, and BALANCE into your workouts!
I love an exercise that’s a good multi-tasker and these lunges certainly fit the bill! They incorporate three things I’m passionate about: 1. Function – lunges are about as functional as you can get. How many times do you lunge during the day without even thinking about it? It might not look like a perfect […]
Secrets to Maintaining A Healthy Lifestyle
Things I (and those I know & respect) DON’T do to maintain a healthy lifestyle: Count calories, macros, carb cycling, or fast for most of the day. Try out the latest diet that “so & so” lost 20# in 3 weeks Pay for expensive supplements, shakes, or meal replacements that are advertised as “necessary” for […]
Why Growth and Pride Can’t Walk Together
Growth and Pride don’t walk together – If you want to grow in any area of your life, you need to lay down your pride. In my own life, my biggest times of growth have occurred when I laid down my pride: Taking a class that is FAR outside of my comfort zone OR taking […]
That Time I Healed my Relationship with Oatmeal
In college, I ate oatmeal 1-2x/day. I had a cafeteria plan, so it’s not like there was a lack of food, but let me tell you why: Because I thought it filled me up for the least amount of calories. And it’s actually really sad. I’d go to the cafeteria, pour myself a HALF serving […]
7 things I’ve Learned about a Healthy Marriage
7 things I’ve learned about a healthy marriage in 17 years: Communication can’t be more highly prioritized. TALK. ABOUT. IT. Talk about your concerns, your finances, your needs, your schedules, your disagreements, your hurts, your frustrations. Stuffing and ignoring help ZERO percent of the time. ZERO. It might feel like a decent band-aid but that […]
My top 3 tips to Raising Kids who have a Healthy Relationship with Food
Let’s talk about raising kids who have a healthy relationship with food… First of all, can I say that I am not an expert in this area? But whether you are like me and you have a history of a poor relationship with food, or you have never had issues, I think this is a […]
Creating Order from Chaos!
Does your home feel like chaos? Mine did. It still often does. And I believe occasional chaos/busyness is a part of life. I have 5 kids. Our house is loud and busy, our minutes filled to the brim with very few outside pleasures. But I was convicted for the past 6 months that we […]
A Message that will Change the World✨
The other day I sat in a course on sexual dysfunction. The instructor was teaching about the harmful effects of birth control on our hormones, and it was super informative. But then she said something that made me pause. She said that she was SO glad she didn’t have any daughters. She’d hate to have […]
What is a Pelvic Health Physical Therapy Appointment?
Does the idea of seeing a pelvic health specialist make you squirm a bit? Kind of like going in for a pap smear or a mammogram? Or maybe worse? I’d love to put a kibosh on the scary vibes b/c my goal is to be the HIGHLIGHT of your day! 🙂 So let’s reveal all […]
My Guide to Break Up the Marriage of Food & Exercise
Do you often think of your workout as payment for what you ate that day? Do you eat the piece of cake and think, well now I better get that run in. OR…do you go for the run and think…well now I CAN eat the piece of cake later? This used to be me. I […]
Business as a Mom, Wife, and Believer Pt 3
The past few days I have shared my heart for doing business well as a mom, wife, and believer. (You can view posts 1 & 2 here!) Today I am wrapping up my thoughts and encouraging you wherever you are at in this journey of working, following God’s lead, and loving your people well. As […]
Business as a Mom, Wife, and Believer Part 2
A few days ago I introduced this new mini-series on approaching business as a mom, wife, and believer. I believe in two things: God AND family should come before our business and work. These are priorities that are aligned biblically with the Word, but this is going to look different in your life than mine. […]
6 Stretches for Back Pain
Cat/Cow – This exercise is great for spinal mobility. On all fours, start with a neutral spine (normal curvature) and slowly move between trunk flexion and trunk extension, arching the back and then rounding the other direction. Move slowly and do not push into pain. Do 10x 3-D Hamstring Stretch – I love a good […]
A Quick Holiday Tabata Workout!🌲
Tabata is a type of high-intensity interval workout known for its great benefits in a short time frame. I find this type of workout perfect for the holiday season when you’re short on time but know that moving is a KIND choice for the temple you’ve been given! Here are the details: Repeat each move […]
Business as a Mom, Wife, and Believer
I never in a million years thought I’d own a business. This wasn’t my life-long dream…I was too practical for that. I dreamt of running my own business, sure! But it was only ever that – a daydream. My real-life dream was to become a PT, work part-time, and be a mom. Before I even went […]
My Favorite Holiday Treat
Sharing with you ONE of my two very favorite Christmas goodies today! I might eat my salads most days, but I totally believe in enjoying a sweet here or there! The key – I’m going to make sure it’s worth it! So I’m choosing my very favorite and make sure it’s super satisfying. The original […]
A Fun & Festive Salad
Earlier this year I shared my favorite everyday salads. Today I have one that is too good not to share! Underneath all this goodness is a pile of spinach. Who says a salad can’t be festive? Here is what you’ll need: Pomegranate seeds Dried cranberries Sliced pears Feta cheese Toasted walnuts Spinach Vinaigrette: 3 T […]
Holiday Gifts Worth the Investment – Part 2
Today I am sharing Part 2 of my holiday gifts to invest in (check out part 1 here). I am big on making smart investments in things that will last you a long time. The following items are definitely quality over quantity, but they are purchases that will last you for years to come! 1 […]
Holiday Gifts Worth the Investment
Today I am sharing Part 1 of my holiday gifts to invest in. I am big on making smart investments in things that will last you a long time. The following items are definitely quality over quantity, but they are purchases that will last you for years to come! 1 | 2 | 3 | […]
FIVE Truths for the Postpartum Momma
FIVE Truths for the Postpartum Momma (and any woman who has carried a child): Your body has done tremendous work, whether you gave birth vaginally or c-section, 2 hours of labor or 42 hrs, epidural or completely natural, home birth or hospital birth. Your postpartum body is beautiful. I know, it’s not what the world […]
Pumpkin Zucchini Muffins
Fall is the perfect time to cozy up inside and do some baking. Today I am sharing a fun fall recipe I made recently- Pumpkin Zucchini Muffins! Ingredients: 2 1/4 cups all-purpose flour, or sub Bob’s 1:1 GF flour, if needed 1/4 cup brown sugar, packed 1/4 cup granulated sugar 1 teaspoon baking soda 1 […]
FIVE ways to sneak in some N.E.A.T!
Sharing with you today FIVE ways to sneak in some N.E.A.T! NEAT stands for non-exercise activity thermogenesis. I was first introduced to NEAT and the importance of it in decreasing stress from @fatlosslifestyleschool. Ever since I have been working at implementing this into my lifestyle b/c I’ve seen how effective it is!! I learned a […]
No Lack in the Kingdom
I was born with a competitive drive. I liked to win at games, I liked the praise of being the best, I liked to know that I got the best grade, and so on. Competition in some ways can make us better. It keeps us from getting complacent with our talents and expecting more than […]
Peanut Butter Granola
We eat a lot of greek yogurt around our home, as it’s one of a few snacks that is filled with protein that my kids really enjoy! We have many toppings we throw into our yogurt, but granola is by far the top choice! I fell in love with KIND brand’s peanut butter granola, but […]
Family Movement
How do you help your kids develop a healthy relationship with movement? For a chunk of my life, movement was about burning calories. It was about controlling my weight. It was about competition, mostly with myself. And it was a punishment for eating. Movement gave me a high, yes, but there was no actual joy […]
10 Things You Don’t Have to Settle For
Sharing with you today TEN Things you don’t have to settle for: Debilitating pain during pregnancy – when asking a group of pregnant women whether or not they experienced pain during pregnancy, 75% raised their hands and said they had, but very few actually pursue treatment for pain. Most assume that pain in pregnancy is […]
Refine PT: The Story (Part 3)
It has been so fun to look back over part 1 and part 2 of this story. Now as I think about where I am at one year in, so much has changed over the last few months! 2019 went right along with a slow steady increase in patients. I continued teaching fitness but really […]
Refine PT: The Story (Part 2)
As I mentioned in my last post, God used an MLM health coaching experience that I didn’t love, to slowly weave a path to Revelation Wellness®, who taught me to die to my strongholds (fears) and say YES to starting my own business. I originally kept the name “Refining Wellness” as my business name b/c […]
Refine PT: The Story (Part 1)
The journey to Refine PT has certainly had a few twists and turns. Whether you are a patient, a friend, someone who has followed along on this journey with me, someone new to my business, or someone hoping to start their own business someday, I’d love to share how God orchestrated these events as His hand […]
Everyday Salads
Salads have become my go-to for lunch for quite a while now because they are: Filling A great way to get in a LOT of veggies Can have a ton of variety I find that as long as I keep a variety of ingredients on hand, it’s pretty easy to keep salads interesting and I […]
Raising our Daughters with Positive Body Image
I can still remember my first negative body image thought. I had to have been in early elementary school and remember sitting down, looking down at my thighs pressed against the seat, and thinking that they looked fat. Had someone first told me something? Made a joke? Stated a dumb comment? I’m not sure. When […]