The Refine Blog

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 […]

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 […]

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” […]

Y’all asked and we answered: 3 pelvic floor exercises that you can do WITHOUT doing a kegel! These exercises all are alike in the fact that they promote pelvic floor activation because they use muscles that have attachments into the pelvic floor! I also like them b/c they’re a little more fun than just doing […]

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 […]

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 […]

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 […]

The other day I was looking through old videos I took on my phone, and I was watching one with the kids in it, when suddenly I was hearing something that stopped me in my tracks. I must have had a workout video on that I had been doing, and I heard the words, “If […]

Here are a few of my favorite FUNCTIONAL exercises to add to your workouts: Squats w/ toes in – I love this exercise bc squats, in general, are functional, but turning the toes in helps activate our pelvic floor – a win-win for this Pelvic floor PT! Tricep dips – I really like this body-weight […]