The Refine Blog

Can I let you in on a secret?🤫 Here are TEN things I’d do differently if I had another baby:1. Train my core preventatively2. Hire a doula/midwife/consider home birth3. Give myself more time to recover postpartum4. Learn more about L&D techniques to help create space for baby5. Use a lactation consultant ASAP6. Stay home as […]

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? […]

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 […]

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 […]

Hot take: if it’s free advice, it will probably not fix your issues…You need to STOP trusting your pelvic floor rehab to someone who’s never actually worked with vaginas. Would you trust your ACL rehab to some online “expert” who’s never rehabbed a knee? When you finished with surgery, how would you feel if the […]

POV you walk into PT feeling frazzled. Running to the bathroom every hour at work. Getting up 3x a night to pee. Wearing a pad every day becuase you leak. Feeling overwhelmed. But after just THREE appointments: TRUE story. This patient is real, and her results are NOT unusual.This is, in fact, something I see […]

The FEAR you have over making a “mistake” with diastasis is actually keeping you from healing. I get it because I work with SO many women who are scared they’ll do something wrong and make their diastasis worse. They’re afraid to lift, exercise, and even do daily tasks like picking up their toddlers or bathing […]

You’ve probably heard these diastasis ‘rules’—but are they true? Let’s find out! 🤔 1. Planks and crunches are always bad – FALSE. I give crunches and planks to my diastasis patients all the time. The KEY is working with someone who is trained and can show you how to do them well! When they are […]