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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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Diastasis is no longer a diagnosis to be feared, and most women will be able to heal their diastasis with women’s health physical therapy.
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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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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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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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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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Do you NOT have enough time to work out, or is it just not a priority? 😬 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 said… “I’m not super busy right […]
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1. Your story deserves to be heard. Sharing your story is a huge step towards healing. We often minimize our stories, thinking they aren’t 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 – we’re rushed through appointments because of […]
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