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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.
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Want to know two questions I get a lot:Why do I leak if I’ve never had a baby?And why do I leak if I’ve never given birth vaginally?👇🏼 Here are some facts: 1. A study done at 6 months postpartum comparing women who gave birth vaginally vs. cesarean showed equal numbers of leaking in both […]
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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!
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Common doesn’t have to be your normal. This is a phrase I often share with the patients I work with and women who are interested in women’s health physical therapy services.
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Childbirth is beautiful – let’s do what we can with the things you CAN control so that you feel empowered, prepared, and knowledgeable for what’s to come.
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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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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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Aging can be beautiful…it can also be hard. And it doesn’t have to define you or your abilities. It doesn’t have to decide who you become or what you are (or aren’t) 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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Thank GOODNESS for progress in Labor and Delivery Positions. While I can’t speak to this in other areas, I have seen improvement over the past 5 years in providers’ willingness to try various L&D positions. Research shows sidelying and on all fours to have the least amount of tearing (roughly ⅔ of women who deliver […]
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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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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 […]
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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 […]
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What matters most when it comes to movement? How often you move? What you do for movement? How long you move? These are all great questions, and to some extent, they all matter or can make a difference in how your body responds to movement. But when I’m working with women, I find that this […]
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