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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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No simple surgery doesn’t come with trauma to our bodies. Don’t be fooled into thinking that b/c surgery is commonplace or done every day, it won’t require proper recovery.
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Are you ready to say goodbye to leaking and constantly running to the bathroom?
Are you ready to strengthen your inner core, stop getting injured, and heal your diastasis for good?
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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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Lately, I have been living in athleisure every day. I’ve found that as much as I enjoy dressing up, I’m often demonstrating exercises to patients, quick-filming a workout for my Level-Up membership, or putting something together for social media, and I need to be able to move easily. I try to find clothes that still help me look put together while allowing me to transition to mom life or my kids’ games.
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As a mom raising 3 girls in the current culture, I know that they have and will continue to receive a constant stream of lies and images telling them they’re not good enough. Who can compare to a million images that are altered to look like “perfection”…whatever that even is?
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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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I believe our bodies are designed to heal, and they let us know when we’re not living well. When I’m exhausted during the day, my body might be indicating that I need more sleep. If I’m hungry after eating an hour earlier, my body might be indicating that I need more protein. If I feel […]
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If someone would look at my history, they’d say I’m a recipe for leaking, vaginal heaviness/pressure, diastasis, and more! And if anyone can say it’s possible to never think about these things or have them affect your life, it’s ME!
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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).
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