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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.
Inspiration for a intentional life
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I’m a big fan of classic clothing that can stand the test of time. I’ve spent the past few years slowly overhauling my wardrobe to primarily include classic, quality clothing that can be worn in multiple ways. All of the items on this list fall in that category and are ones that I’ve had in […]
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Most people believe that in order to lose weight, they need to begin running or going to the gym each day. But did you know that general activity is actually a bigger dial-mover than your cardio session? More specifically, this is known as NEAT. NEAT stands for non-exercise activity thermogenesis, which refers to the activity […]
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A few months ago I was told my hair was pretty damaged and in need of some help. I highlight my hair on the regular (my hair is kind of a dirty blonde without adding color) and I was using a fair amount of heat on it, and it was time to make some changes. […]
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For the past couple of years, I’ve done a swimsuit round-up for you all with some tried and true brands/styles that have worked well for me! You may or may not have a body shape similar to mine, but that doesn’t really matter. I want to give you TWO things to take with you as […]
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Are you a strict recipe follower when it comes to smoothies, or do you just end up throwing a bunch of stuff in? Or maybe you don’t make smoothies and would love a quick and easy way to get it done. I’ve been a smoothie drinker for longer than I can remember, and though TYPICALLY […]
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I’ve got some hard truth today bc I’ve walked it 5x, I’ve worked with so many women in this life stage, and I need to share these words with you: You. Are. You. You are not your friend, your mom, your sister, or your cousin. And you SURELY are not that one person you follow […]
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Ask any marketing expert and they’d agree – if you’re running a business, especially an online business, the more you’re on social media (SM) and post to SM the better. I’ve been running an in-person and online business for 3.5 years now, and I’ve been consistently posting to social on average 5 days/week that entire […]
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Can we all agree that “wellness” has become a vague word? There are so many industries that have attached the word wellness to their name, and I don’t know about you, but I’ve started to get confused – what actually is wellness? The webster dictionary defines wellness as, “the quality or state of being healthy […]
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2022 was a good year at Refine. I started my business in 2019 as a huge leap of faith. I had NO idea if a specialized business like mine would even work out of a small rural town in Iowa, but I had a passion that I couldn’t use anywhere else, a desire to do […]
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Not everyone loses tons of weight with breastfeeding You can lose the weight and still be in a different size You can’t compare to someone else’s weight loss journey or even your own at a different time in life. Shame feels like a motivator but it never leads to Freedom 9 months in and 9 […]
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Today, we start over our workout cycle in Refine Fitness. I want to explain some of the thought process behind putting these workouts together as a PT! When I lay out our 2-month calendar, I make sure that I’m looking at the BIG picture and then the daily picture. When I’m looking at two months as a […]
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Thinking about pelvic PT but scared? Read these common fears and what you can really expect! + They’re going to do an internal exam, and I might not feel comfortable.While this may be true with a lot of pelvic PTs, my patients are in charge at my appts, and if you don’t feel comfortable with […]
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As a women’s health PT, I’ve learned WAY more working WITH hundreds of women than I could ever learn in a classroom. But I’ve also learned a few things because of my own personal journey: + 5 vaginal births in 9 years + Epidurals & non-medicated birth experiences + Back labor x2 + 1 induction […]
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I hope you’ve gotten a little dose of spring sunshine wherever you are! One thing that’s been on my heart lately is navigating the landscape of social media, and I wanted to share a few thoughts in case it encourages someone else who’s been wrestling with it too. Social media has been a tool I’ve […]
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Thank GOODNESS for progress in Labor and Delivery Positions. While I can’t speak to this in other areas, I have seen improvement over the past 5 years in providers’ willingness to try various L&D positions. Research shows sidelying and on all fours to have the least amount of tearing (roughly ⅔ of women who deliver […]
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I believe our bodies are designed to heal, and they let us know when we’re not living well. When I’m exhausted during the day, my body might be indicating that I need more sleep. If I’m hungry after eating an hour earlier, my body might be indicating that I need more protein. If I feel […]
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