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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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Repeat these words: There’s NO SHAME in modifying. Modifying is what SMART women do!
Want to know my favorite piece of “equipment” for modifying? A bench OR chair.
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Here are THREE core AND hip exercises to try this week that will get you thinking outside the box.
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Our bodies WILL go through seasons. It’s SUPPOSED to change through adolescence and into adulthood. It’s SUPPOSED to grow with pregnancy. Our body is SUPPOSED to age.
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FIVE LIES I’m constantly having to talk about with my patients. Do you need to hear this too?
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Do you struggle with leaking when you jump? (or sneeze, cough, laugh, or run?) Here’s a typical progression where I take a patient from… 1. Foundational level exercises (re-establishing “normal” brain-body control)⬇️2. Advanced levels where we move into functional movement (things you do in your every day – b/c I’ve not met someone who leaked […]
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The LIE you’ve been told (and probably believed…) 👉🏼That surgery was your ONLY option…If you struggle with leakingMild/Moderate Prolapse (vaginal heaviness/pressure)And Diastasis (ab separation) Yet literally every single day, I see women OVERCOMING these issues, WITHOUT invasive surgery. I’ve seen hundreds of women no longer leak with basic activities AND with running, jumping, and heavy […]
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5 simple exercise tweaks to incorporate pelvic floor into your workout! Who wants to add another exercise to their list or a whole extra workout? Not me, and I don’t know many women who have time for that. But here is what I see with women that I treat and work with…they get some results […]
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Basically me in my teens and 20s. I thought walking was for moms, 😉 I literally couldn’t imagine a day without going for a run, and I thought weight training wasn’t worth my time b/c it didn’t burn enough calories. But when you know better…you do better. REST days are just as important as workout […]
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Shop the Items Here I’m a bit of a closet curator. Now that my body isn’t in a phase of life where it’s constantly changing (as it does with pregnancy and postpartum), it’s been easier to really figure out what I like, what colors and styles look good on my body, and what’s worth investing […]
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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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