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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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Are you on Team 🥳 or Team 😔 when it comes to back to school? I’m definitely a summer girl – I love the heat, the fun, the sports, and the combination of water, sun, and sand. BUT…I also love order and schedules, and my home stays slightly cleaner and doesn’t constantly need groceries! 😂 […]
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Can I let you in on a secret?🤫 Here are TEN things I’d do differently if I had another baby:1. Train my core preventatively2. Hire a doula/midwife/consider home birth3. Give myself more time to recover postpartum4. Learn more about L&D techniques to help create space for baby5. Use a lactation consultant ASAP6. Stay home as […]
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Last year, I set a goal of cooking more! Here’s the deal: I have a long history with food. In college, I struggled with disordered eating while being a collegiate runner. It took me a decade to heal from the effects of this. Praise God, He has completely healed me, and food is not a […]
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The beginning of each summer is absolutely insane in my house. With 4 of my 5 kids in ball, we have anywhere from 12-15 games/week! We do some divide and conquer, but for the most part we try to get to as much as we can. Between games, camps, and trying to see some patients, […]
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POV: you think you’re too old to fix your leaking, you need to have surgery to fix your prolapse, and running to the bathroom every hour or two is “normal” if you’re over 40. But let me ask you this – Are you too old… No? Then you’re not too old to fix these issues!Why? […]
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Ever see someone in your feed and wonder how they got there? 😂 Just me?? In case that’s you, then let this be my intro to you so you can decide if you want to follow or not! 😉 I’m Tanya – wife to my husband of over 20 years, mom of five, a doctor […]
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You are made to live an abundant life. ☀️ That doesn’t mean a perfect life or a life without hard things. “In this world, we will have trouble.” The Word makes that very clear. There will be sickness, disease, disasters, and death. We aren’t promised an easy, simple, wealthy life. However, abundance is not about […]
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Are you struggling with any of the following? The TRUTH: Many women think this is the norm, and if you’ve been feeling that way, know you are not alone, but you don’t have to continue to live with putting in a pad every day or every time you want to exercise. You don’t need to wait […]
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Should I wear a brace or binder if I have ab separation or core weakness postpartum? My quick answer? Most likely not. Now, of course, there are times when a brace might be beneficial early postpartum with a large diastasis. But for most of the women I work with, I’m not recommending a brace or […]
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The beginning of each summer is absolutely insane in my house. With 4 of my 5 kids in ball, we have anywhere from 12-15 games/week! We do some divide and conquer, but for the most part we try to get to as much as we can. Between games, camps, and trying to see some patients, […]
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Can I tell you the ONE thing that has helped me develop healthy habits over the past 6 years? I started seeing my body and movement from God’s point of view vs. what the world told me was important. There is a difference between knowledge and belief. It’s one thing to KNOW your body is […]
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Your ability to stick with an exercise plan through the end of the year has nothing to do with your schedule, your “willpower,” or your goals. Instead, it has everything to do with your mindset around fitness, and I’d love to give you a gospel-centered perspective. First – do any of these sound familiar?+ You […]
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Pro tip: Start a family movement time on Sunday. 🙌 When our kids were little, we began implementing family movement on Sunday afternoons. We’d get home from church, eat, and everyone would rest/take naps. But what would end up happening is that by 4:00, everyone was cranky from laying around. Turns out laying around for […]
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While I talk all about pelvic health here, it’s actually only a relatively small percentage of my week. We’re in the middle of harvest over here (done with beans, working on corn!), and that requires huge work days for my husband, which then requires a lot from me to manage the home and our five […]
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15 years ago, no one was talking about the pelvic floor. Most women didn’t even know what the pelvic floor was! And any pelvic floor issues (leaking, prolapse, painful s3x) were 🫢 – most women didn’t dare talk to their doctor about it, less one another. While I’m thankful for WAY more awareness about the […]
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