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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.
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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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I happen to see a fair amount of women who have actually seen a pelvic PT before they come and work with me – either in-person or through one of my courses. Some common stories I hear from them are: āI was just given kegels, and there wasnāt a lot more that we did.ā ā […]
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Hi friends, we love making cookies at our house! Here is one of our favorites – It comes from Baker by Nature and you can find her website here. Ingredients:1 cup unsalted butter, at room temperature1 cup creamy peanut butter, at room temperature2 teaspoons pure vanilla extract1 and 1/2 cups light brown sugar, packed1/2 cup […]
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Do you NOT have enough time to work out, or is it just not a priority? š¬ This is NOT meant to shame you! But I like to be honest with myself, especially when I feel like I “don’t have enough time.” I’ve never worked with a mom who saidā¦ “I’m not super busy right […]
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Ā Ā Ā Ā 1.Ā Ā Ā Ā Your story deserves to be heard. Sharing your story is a huge step towards healing. We often minimize our stories, thinking they arenāt important. But processing and sharing your story is a necessary step towards getting well. There is not enough time to do this in traditional medicine – weāre rushed through appointments because of […]
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Aging can be beautifulā¦it can also be hard. And it doesnāt have to define you or your abilities. It doesnāt have to decide who you become or what you are (or arenāt) 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 canāt speak to this in other areas, I have seen improvement over the past 5 years in providersā willingness to try various L&D positions. Research shows sidelying and on all fours to have the least amount of tearing (roughly ā of women who deliver […]
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