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The Refine Blog
Iāve 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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Hot take: if itās free advice, it will probably not fix your issuesā¦You need to STOP trusting your pelvic floor rehab to someone whoās never actually worked with vaginas. Would you trust your ACL rehab to some online āexpertā whoās 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, āI thought this would be my new normal.ā 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. š 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? Iād love to put a kibosh on the scary vibes b/c my goal is to be the HIGHLIGHT of your day! š So letās reveal all […]
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Chelsey is an OB package patient with baby #2 on the way! Youāre going to see a lot more of Chelsey over the next few months (currently 18 weeks pregnant) as sheās 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, āOk, there are some great rehab options on YouTube – go check them […]
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Common doesnāt have to be your normal. This is a phrase I often share with the patients I work with and women who are interested in womenās health physical therapy services.
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My TOP SIX components to healing chronic low back pain (sharing all my secrets!) Chronic low back pain certainly isnāt 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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Itās been a long time since Iāve shared with you a list of my go-to favorite things! My husband and I arenāt great at getting gifts for each other (neither of our love languages), but I thought Iād put a list together for you if you need a few new ideas this year! (and PS: […]
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Finding yourself in a workout rut? Try these! Remember this: any way you move is a GOOD way. This will look different in various seasons, but SOME movement is always better than NO movement, and once in a while, we just need to trick our brains into something. š Either way, I hope you can […]
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Iāve not met a single person who gets excited about modifying an exercise or a workout. Some are more willing than others, some people donāt necessarily mind, but no one is jumping up and down for modifications. More often than not, we feel a little shame over modifying. Modifying is the last resort when we […]
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Can I tell you the ONE thing that has helped me develop healthy habits over the past 6 years? I started seeing my body and movement from God’s point of view vs. what the world told me was important. There is a difference between knowledge and belief. It’s one thing to KNOW your body is […]
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Your ability to stick with an exercise plan through the end of the year has nothing to do with your schedule, your āwillpower,ā or your goals. Instead, it has everything to do with your mindset around fitness, and Iād love to give you a gospel-centered perspective. First – do any of these sound familiar?+ You […]
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