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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.
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Do you struggle with leaking when you jump? (or sneeze, cough, laugh, or run?) Hereās a typical progression where I take a patient fromā¦ 1. Foundational level exercises (re-establishing ānormalā brain-body control)ā¬ļø2. Advanced levels where we move into functional movement (things you do in your every day – b/c Iāve not met someone who leaked […]
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The LIE youāve been told (and probably believedā¦) šš¼That 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. Iāve 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 donāt 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, š I literally couldnāt imagine a day without going for a run, and I thought weight training wasnāt worth my time b/c it didnāt 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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I think it might surprise you that āmostā postpartum women who have had at least a couple of babies probably have some degree of prolapse.
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I wish I could say that weāre having a magical summer, but in all honesty, itās been a bit hectic! š¤Ŗ
But one way I am choosing to find JOY in this season is through naming the things I am grateful for. Here are 5 things Iām grateful for as we wrap up June.
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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: āI was just given kegels, and there wasnāt a lot more that we did.ā ā […]
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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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Do you NOT have enough time to work out, or is it just not a priority? š¬ This is NOT meant to shame you! But I like to be honest with myself, especially when I feel like I “don’t have enough time.” I’ve never worked with a mom who saidā¦ “I’m not super busy right […]
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Ā Ā Ā Ā 1.Ā Ā Ā Ā Your story deserves to be heard. Sharing your story is a huge step towards healing. We often minimize our stories, thinking they arenāt important. But processing and sharing your story is a necessary step towards getting well. There is not enough time to do this in traditional medicine – weāre rushed through appointments because of […]
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Aging can be beautifulā¦it can also be hard. And it doesnāt have to define you or your abilities. It doesnāt have to decide who you become or what you are (or arenāt) capable of. I long for realness. Real conversations. Real pictures of what true aging looks like. I want to be the woman who […]
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