The Refine Blog

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.” “ […]

Mom #1 has her first baby. She’s always been super active and pretty fit. But she ties much of her identity to her fitness, body, and what she can accomplish. She believes a GOOD workout is at least 45 min long, and she’d honestly rather do a bunch of hard cardio than strength train because […]

Chelsey is now 22 weeks! She’s been working out 4-5x/week, lifting heavy weights and doing “normal” workouts. We discussed some modifications she could make as needed to eliminate some hip pain, and also discussed some strategies for diastasis (ab muscle separation).

Chelsey is an OB package patient with baby #2 on the way! You’re going to see a lot more of Chelsey over the next few months (currently 18 weeks pregnant) as she’s agreed to share her prenatal and postpartum journey with you as a wife, mom, teacher, and athlete who desires to feel her absolute best and […]

Post-Holiday tip – you DON’T need to pay for your turkey.  This week in my Level Up membership, we talked about this:  Our movement is NOT punishment for eating.  Food is fuel and also a part of celebration! You can enjoy food without overindulging through the holidays. But true freedom is found when we sever […]

An all-or-none mentality is hindering your postpartum healing. You compare what you used to do for exercise before babies and feel like a failure because you no longer can spend 45-60 minutes at the gym each day. I get it – b/c I personally have struggled with this, as have many of my patients. But […]

Your body is ALREADY good. You can actually be thankful for your body, celebrate your body, AND also want to see your body BE WELL!

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.

Here are THREE core AND hip exercises to try this week that will get you thinking outside the box.