The Refine Blog

Have you ever been in a group of moms laughing about not being able to jump on the trampoline anymore? Or about how they have to wear black leggings to the exercise class? Or how they need to run out of the room as soon as they start jumping jacks? I have. Numerous times. And […]

Phrases commonly used when instructing others on how to activate the inner core: Pull the belly button to spine Suck In Tighten your abs This actually can increase pressure and turn off the deep core I know so many of you have heard, used, or taught these cues to encourage core activation during workouts. So […]

We’re not simply training strength…we’re training your brain A couple of weeks ago I filmed these exercise for you in a reel, but what you DIDN’T see was that I STRUGGLED my first couple of reps! I wasn’t automatically perfect at it (which is a good lesson in and of itself), but what I want […]

Have you ever wished in hindsight that you would have talked to your provider about something before it happened, or found out you had options but you weren’t aware of them? Over the years, I’ve seen hundreds of postpartum women and heard their birth stories. I’m also trained in intrapartum care, so I have the […]

Here are a few of my favorite FUNCTIONAL exercises to add to your workouts: D2 flexion with squat – such a technical name but I wasn’t sure what else to call this – the seatbelt exercise? Keys: start w/ your thumb pointing back & finish w/ your thumb pointing back so you get some nice […]

Shop My Picks Here Last year we shared with you a fall shoe round-up of my favs, and it was such a hit, we thought it would be fun to do with you again! So let’s go – here are my favorite picks this year – most of them are also fair trade! You’ll find […]

Have you had this experience: You’re told you have diastasis, given a brace to wear, and then instructed never to do sit-ups or planks again? Unfortunately, this is all too common, and I’ve had several patients with this exact story. There’s a LOT of noise around diastasis and what you can and can’t do. And […]

The other day in stories I received this question: What’s the one thing you wish every woman knew? My immediate thought was, “That’s a tough question to narrow down!” So I’m cheating and giving you the top TEN things I wish every woman knew: 🙂 Your body is created GOOD, right now EXACTLY as you […]

Myth Debunked Kegels are not the only pelvic floor exercise. In fact, ANY exercise can be a pelvic floor (and deep core!) exercise when we know how to incorporate our breathing and deep core activation into them. Why is this important? Because the pelvic floor isn’t just a group of muscles that keep you from […]