The Refine Blog

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 […]

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 […]

I think it might surprise you that “most” postpartum women who have had at least a couple of babies probably have some degree of prolapse.

Have you heard of Kegels? 10-20 years ago this wasn’t a common word and for most women, the answer would have been, “No.” Thanks to technology, the world wide web, social media, and increased awareness of women’s health issues (and men’s too, honestly), most women have at least heard of the term ‘Kegels.’ You know […]

I’ve got some hard truth today bc I’ve walked it 5x, I’ve worked with so many women in this life stage, and I need to share these words with you: You. Are. You. You are not your friend, your mom, your sister, or your cousin. And you SURELY are not that one person you follow […]

Have you wondered how Pelvic Core is different from other courses out there or other PTs you’ve possibly seen? Pelvic Core is my signature program that helps women who are struggling with leaking, ab muscle separation, core weakness, vaginal pressure/heaviness, and low back or pelvic pain. It’s an amazing course for you whether you’re pregnant, […]

Have you ever been in a group of moms laughing about not being able to jump on the trampoline anymore? Or about how they have to wear black leggings to the exercise class? Or how they need to run out of the room as soon as they start jumping jacks? I have. Numerous times. And […]

Phrases commonly used when instructing others on how to activate the inner core: Pull the belly button to spine Suck In Tighten your abs This actually can increase pressure and turn off the deep core I know so many of you have heard, used, or taught these cues to encourage core activation during workouts. So […]

Myth Debunked Kegels are not the only pelvic floor exercise. In fact, ANY exercise can be a pelvic floor (and deep core!) exercise when we know how to incorporate our breathing and deep core activation into them. Why is this important? Because the pelvic floor isn’t just a group of muscles that keep you from […]