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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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Most people believe that in order to lose weight, they need to begin running or going to the gym each day. But did you know that general activity is actually a bigger dial-mover than your cardio session? More specifically, this is known as NEAT. NEAT stands for non-exercise activity thermogenesis, which refers to the activity […]
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A few months ago I was told my hair was pretty damaged and in need of some help. I highlight my hair on the regular (my hair is kind of a dirty blonde without adding color) and I was using a fair amount of heat on it, and it was time to make some changes. […]
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For the past couple of years, I’ve done a swimsuit round-up for you all with some tried and true brands/styles that have worked well for me! You may or may not have a body shape similar to mine, but that doesn’t really matter. I want to give you TWO things to take with you as […]
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Are you a strict recipe follower when it comes to smoothies, or do you just end up throwing a bunch of stuff in? Or maybe you don’t make smoothies and would love a quick and easy way to get it done. I’ve been a smoothie drinker for longer than I can remember, and though TYPICALLY […]
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I’ve got some hard truth today bc I’ve walked it 5x, I’ve worked with so many women in this life stage, and I need to share these words with you: You. Are. You. You are not your friend, your mom, your sister, or your cousin. And you SURELY are not that one person you follow […]
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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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Ask any marketing expert and they’d agree – if you’re running a business, especially an online business, the more you’re on social media (SM) and post to SM the better. I’ve been running an in-person and online business for 3.5 years now, and I’ve been consistently posting to social on average 5 days/week that entire […]
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Can we all agree that “wellness” has become a vague word? There are so many industries that have attached the word wellness to their name, and I don’t know about you, but I’ve started to get confused – what actually is wellness? The webster dictionary defines wellness as, “the quality or state of being healthy […]
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2022 was a good year at Refine. I started my business in 2019 as a huge leap of faith. I had NO idea if a specialized business like mine would even work out of a small rural town in Iowa, but I had a passion that I couldn’t use anywhere else, a desire to do […]
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Not everyone loses tons of weight with breastfeeding You can lose the weight and still be in a different size You can’t compare to someone else’s weight loss journey or even your own at a different time in life. Shame feels like a motivator but it never leads to Freedom 9 months in and 9 […]
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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. You’re 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 you’re sore or in pain, but as soon as you start to feel a little better, it’s easy to see the pile of dishes or dirty floors and think, “Well, I better do that!” Or […]
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My TOP SIX components to healing chronic low back pain (sharing all my secrets!) Chronic low back pain certainly isn’t 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. 😕 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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