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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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1. Use e-stim or biofeedback – E-stim and biofeedback should NEVER be your primary treatment plan for your pelvic floor. It will NEVER have the same results as appropriate stretches, exercises, and manual therapy. It can be an adjunct but should NOT be the primary treatment. I’ve seen women who have been put on machines […]
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Does the idea of seeing a pelvic health specialist make you squirm a bit? Kind of like going in for a pap smear or a mammogram? Or maybe worse? I’d love to put a kibosh on the scary vibes b/c my goal is to be the HIGHLIGHT of your day! 🙂 So let’s reveal all […]
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Chelsey has chosen a preventative approach—to prevent issues BEFORE they start. Because of her regular check-ins with me and chiropractic care, she’s been able to stay strong, active, healthy, and relatively pain-free. Not only will this benefit her L&D, but she’s going to have an amazing postpartum recovery as well!
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It has helped them feel strong, get rid of leaking & constantly running to the bathroom, and say goodbye to lingering pain. Even return to things like jumping on the trampoline, playing in the backyard, training for a 5k, or returning to their favorite workout class.
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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 Dr said, “Ok, there are some great rehab options on YouTube – go check them […]
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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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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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Here are a few of my favorite FUNCTIONAL exercises to add to your workouts: Squats w/ toes in – I love this exercise bc squats, in general, are functional, but turning the toes in helps activate our pelvic floor – a win-win for this Pelvic floor PT! Tricep dips – I really like this body-weight […]
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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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