The Refine Blog

Repeat these words: There’s NO SHAME in modifying. Modifying is what SMART women do!
Want to know my favorite piece of “equipment” for modifying? A bench OR chair.

Here are THREE core AND hip exercises to try this week that will get you thinking outside the box.

Ten things I’d do differently if I had another baby.

Our bodies WILL go through seasons. It’s SUPPOSED to change through adolescence and into adulthood. It’s SUPPOSED to grow with pregnancy. Our body is SUPPOSED to age.

FIVE LIES I’m constantly having to talk about with my patients. Do you need to hear this too?

Do you struggle with leaking when you jump? (or sneeze, cough, laugh, or run?) Here’s a typical progression where I take a patient from… 1. Foundational level exercises (re-establishing “normal” brain-body control)⬇️2. Advanced levels where we move into functional movement (things you do in your every day – b/c I’ve not met someone who leaked […]

The LIE you’ve been told (and probably believed…) 👉🏼That surgery was your ONLY option…If you struggle with leakingMild/Moderate Prolapse (vaginal heaviness/pressure)And Diastasis (ab separation) Yet literally every single day, I see women OVERCOMING these issues, WITHOUT invasive surgery. I’ve seen hundreds of women no longer leak with basic activities AND with running, jumping, and heavy […]

5 simple exercise tweaks to incorporate pelvic floor into your workout! Who wants to add another exercise to their list or a whole extra workout? Not me, and I don’t know many women who have time for that. But here is what I see with women that I treat and work with…they get some results […]

Basically me in my teens and 20s. I thought walking was for moms, 😉 I literally couldn’t imagine a day without going for a run, and I thought weight training wasn’t worth my time b/c it didn’t burn enough calories. But when you know better…you do better. REST days are just as important as workout […]