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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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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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“My Dr. made me scared that I couldn’t do core work after my c-section. I’m 6 months postpartum, and I’m afraid to move. When am I okay to begin core work?” This is a question I received this week from an online client. It seems that advice on postpartum exercise often falls into two camps: […]
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Mom of 5 came to see me for 2 appts PP. She said to me, “I thought this would be my new normal.” Her complaints consisted of prolapse symptoms and leaking, as well as a small diastasis. Her goal was to not leak when sneezing and coughing, and she wanted to return to her Zumba […]
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So, I have a not-so-fun story to share today. 😕 Last week, I had a bit of an accident. I was stepping from a dock onto a boat that was on a lift, and I fell. I completely misstepped as I was in a hurry, had my hands full, and ended up right in the […]
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Over the past few months, I’ve been sharing about Chelsey and how we worked together throughout her pregnancy, delivery, and postpartum. You can read parts 1, 2, and 3 here. Chelsey delivered a healthy and happy baby girl last month and shared the following words. When Tanya and I first connected, it was shortly after […]
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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 is an OB package patient with baby #2 on the way! You’re going to see a lot more of Chelsey over the next few months (currently 18 weeks pregnant) as she’s agreed to share her prenatal and postpartum journey with you as a wife, mom, teacher, and athlete who desires to feel her absolute best and […]
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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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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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I hope you’ve gotten a little dose of spring sunshine wherever you are! One thing that’s been on my heart lately is navigating the landscape of social media, and I wanted to share a few thoughts in case it encourages someone else who’s been wrestling with it too. Social media has been a tool I’ve […]
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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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It’s been a bit since I’ve given you an update on our gym project over here on the farm! Our gym area is actually complete, but we have a lounge space on the main floor and a 2nd story game area + exercise/weight room that are still being finished, so construction remains, and until that […]
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My TOP SIX components to healing chronic low back pain (sharing all my secrets!) Chronic low back pain certainly isn’t a one-size-fits-all issue, but after treating it for the past 15 years, I have found that some areas need to be addressed in most people. Want more help? Get my FREE E-guide to strengthen your […]
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It’s been a long time since I’ve shared with you a list of my go-to favorite things! My husband and I aren’t great at getting gifts for each other (neither of our love languages), but I thought I’d put a list together for you if you need a few new ideas this year! (and PS: […]
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