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The Refine Blog
I’ve learned that a little bit of intentionality goes a long way in accomplishing the goals we set for ourselves. This blog is meant to equip you with just that - simple tips, tricks, advice, and encouragement that help you live an intentional life.
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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 […]
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Motherhood Realization: life will always be busy…it’s just that the way busy looks changes through each stage of life. I’m not going to lie – the start of the school year has NOT been what I expected. I expected to get MORE things done. I expected to find relief with 4 kids gone multiple days […]
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Can I let you in on a secret? It took me a year to quit my job. I had many signs saying it was time. Life was falling through the cracks and me with it. But I couldn’t do it bc I was so scared of losing what I had – great hours right in […]
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Over the past several months the Lord has reminded me of the Israelites wandering through the desert. God had this amazing promised land for them – He told them repeatedly that He was taking them there, He was going to make them into a great nation! But when they got close to the land and […]
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Refine is 3! Refine started as a dream to help women in a way that was not available to them inside traditional systems. It had the side benefit of giving me freedom as a mom to set my own schedule & work as much or little as I wanted to. What I never imagined: having […]
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If you are a female and you’ve had babies, there is a good chance you have either a c-section scar or a perineal scar. A scar does not share the same characteristics of “normal” tissue, and it typically has extra adhesions that can begin attaching themselves to underlying tissue and muscle! This can affect how […]
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There is a difference between knowing you’ve been given a GOOD body, and BELIEVING you’ve been given a good body. I can speak that phrase over you, and you’ll say, yeah, I know that’s true. But a belief pattern is the phrase we hear or we repeat over and over again. So you can “know” […]
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If I’m going to pick TWO exercises for women who are in their 20s to their 80s, it’s going to be weight lifting and walking, hands down! Why? Because they’re both activities we can do for our entire lifetime. They’re very accessible and relatively inexpensive. They’re the BEST options for balancing our female hormones which […]
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Do you love or hate change? Do you do well with schedules or do you prefer spontaneity? Do you love a certain season and struggle when it’s over? If you’ve been around here for a minute, you’ve probably learned that I love schedules. I prefer order and predictability. I thrive in an environment where things […]
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Here are some of my top picks! Several years ago I learned that most of the cheaper clothes we wear are made by slave labor – people who are either forced to work in horrible working conditions to produce cheap products (because of our demand for them) with little to no pay. More and more […]
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Mom #1 has her first baby. She’s always been super active and pretty fit. But she ties much of her identity to her fitness, body, and what she can accomplish. She believes a GOOD workout is at least 45 min long, and she’d honestly rather do a bunch of hard cardio than strength train because […]
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Hot take: if it’s free advice, it will probably not fix your issues…You need to STOP trusting your pelvic floor rehab to someone who’s never actually worked with vaginas. Would you trust your ACL rehab to some online “expert” who’s never rehabbed a knee? When you finished with surgery, how would you feel if the […]
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What matters most when it comes to movement? How often you move? What you do for movement? How long you move? These are all great questions, and to some extent, they all matter or can make a difference in how your body responds to movement. But when I’m working with women, I find that this […]
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POV you walk into PT feeling frazzled. Running to the bathroom every hour at work. Getting up 3x a night to pee. Wearing a pad every day becuase you leak. Feeling overwhelmed. But after just THREE appointments: TRUE story. This patient is real, and her results are NOT unusual.This is, in fact, something I see […]
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The FEAR you have over making a “mistake” with diastasis is actually keeping you from healing. I get it because I work with SO many women who are scared they’ll do something wrong and make their diastasis worse. They’re afraid to lift, exercise, and even do daily tasks like picking up their toddlers or bathing […]
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You’ve probably heard these diastasis ‘rules’—but are they true? Let’s find out! 🤔 1. Planks and crunches are always bad – FALSE. I give crunches and planks to my diastasis patients all the time. The KEY is working with someone who is trained and can show you how to do them well! When they are […]
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