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The Refine Blog
Iāve 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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The stories we tell ourselves are powerful. They have the power to heal or to destroy. For example, these stories have the power to destroy: These are common stories I hear all the time. Most likely, some are running through your head right now in one way or another. They may seem harmless. Youāre just […]
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1. Rest LONGER than what you think: Rest is truly medicine for your healing postpartum body. Rest comes easier when youāre sore or in pain, but as soon as you start to feel a little better, itās easy to see the pile of dishes or dirty floors and think, āWell, I better do that!ā Or […]
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My TOP SIX components to healing chronic low back pain (sharing all my secrets!) Chronic low back pain certainly isnāt a one-size-fits-all issue, but after treating it for the past 15 years, I have found that some areas need to be addressed in most people. Want more help? Get my FREE E-guide to strengthen your […]
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I have a super fun story for you this week. I saw a patient recently who contacted me for some postpartum help. She had gone to another pelvic PT postpartum who was more local to her (she lives 1.5 hours from me), and though these visits were helpful, she still felt like something was missing. […]
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+ I’ve become comfortable with my body. I don’t analyze it to death or shame it. I’m super grateful for it – not b/c it’s perfect, & not b/c it fits the world standards, but b/c I’m thankful for all it does for me all day. I can get out of bed. I can play […]
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So, I have a not-so-fun story to share today. š Last week, I had a bit of an accident. I was stepping from a dock onto a boat that was on a lift, and I fell. I completely misstepped as I was in a hurry, had my hands full, and ended up right in the […]
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š 10-15 min walks at breakpoints during my day (in between patients, over lunch, etc). š During kidsā practices. We live out of town, so sometimes itās easier not to run back and forth. When thatās the case, I just take along my shoes and get in a walk or head to the gym. āļøWith […]
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Over the past few months, I’ve been sharing about Chelsey and how we worked together throughout her pregnancy, delivery, and postpartum. You can read parts 1, 2, and 3 here. Chelsey delivered a healthy and happy baby girl last month and shared the following words. When Tanya and I first connected, it was shortly after […]
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You can teach your kids how to enjoy movement not just as a child, but as a lifelong activity theyāll love.
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May we be women who cheer each other on, and may we create change by raising a generation of daughters who cheer each other on. Lifeās too short to compete.
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While I talk all about pelvic health here, itās actually only a relatively small percentage of my week. Weāre 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 didnāt even know what the pelvic floor was! And any pelvic floor issues (leaking, prolapse, painful s3x) were š«¢ – most women didnāt dare talk to their doctor about it, less one another. While Iām thankful for WAY more awareness about the […]
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Your word of encouragement from me this week: You are meant to THRIVE. You are meant to live an ABUNDANT life.Ā But the biggest things I see holding women back – it’s not their time, it’s not their resources. It’s their mindset. So what do you believe when it comes to how you feel? Do […]
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SIX years!! It’s truly hard to believe that Refine is 6 years old. Honestly, I didnāt know if the business would survive more than a year, so it is truly unbelievable that itās been six years now of this specialized practice surviving in little Orange City, IA. A few years ago, I did a three-part […]
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As the weather cools, I love a warm drink. I shared in stories the other day that my fav is a cafe miel. Normally Iām a black coffee drinker, but if I am choosing a treat, Iāll go cafe miel, light on the honey. Hereās how I make it at home: So yummy and a […]
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Relationships are the heart and soul of my business, and if you have a question or would like to connect, Iād LOVE to hear from you! Please reach out and Iād love to get to know you better or answer any questions you might have!!
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