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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 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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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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“My Dr. made me scared that I couldn’t do core work after my c-section. I’m 6 months postpartum, and I’m afraid to move. When am I okay to begin core work?” This is a question I received this week from an online client. It seems that advice on postpartum exercise often falls into two camps: […]
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I’ve worked with pregnant women for over 17 years and here’s one thing I tell every one of them: In Labor and Delivery, you’re not just a patient you’re a customer. Truth: Many of my patients have at least some ideas of what they want their L&D experience to look like, but when it comes […]
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On Instagram, I shared my 3 ways to stay active through the cold winter months and one of them is appropriate gear! There’s an old saying that goes, “There’s no bad weather, just bad clothing.” Christmas is almost here and it’s a great gift idea to ask for (or get someone) some quality cold-weather gear. […]
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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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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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I happen to see a fair amount of women who have actually seen a pelvic PT before they come and work with me – either in-person or through one of my courses. Some common stories I hear from them are: “I was just given kegels, and there wasn’t a lot more that we did.” “ […]
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Hi friends, we love making cookies at our house! Here is one of our favorites – It comes from Baker by Nature and you can find her website here. Ingredients:1 cup unsalted butter, at room temperature1 cup creamy peanut butter, at room temperature2 teaspoons pure vanilla extract1 and 1/2 cups light brown sugar, packed1/2 cup […]
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