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The Refine Blog
Iâve 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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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 […]
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15 years ago, no one was talking about the pelvic floor. Most women didnât even know what the pelvic floor was! And any pelvic floor issues (leaking, prolapse, painful s3x) were đ«ą – most women didnât dare talk to their doctor about it, less one another. While Iâm thankful for WAY more awareness about the […]
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Can I let you in on a secret?đ€« Here are TEN things Iâd do differently if I had another baby:1. Train my core preventatively2. Hire a doula/midwife/consider home birth3. Give myself more time to recover postpartum4. Learn more about L&D techniques to help create space for baby5. Use a lactation consultant ASAP6. Stay home as […]
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Ever see someone in your feed and wonder how they got there? đ Just me?? In case thatâs you, then let this be my intro to you so you can decide if you want to follow or not! đ Iâm Tanya – wife to my husband of over 20 years, mom of five, a doctor […]
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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: âI was just given kegels, and there wasnât a lot more that we did.â â […]
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Hot take: if itâs free advice, it will probably not fix your issuesâŠYou need to STOP trusting your pelvic floor rehab to someone whoâs never actually worked with vaginas. Would you trust your ACL rehab to some online âexpertâ whoâs 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, âI thought this would be my new normal.â 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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Your body is ALREADY good. You can actually be thankful for your body, celebrate your body, AND also want to see your body BE WELL!
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Itâs easy to judge someoneâs body when you donât know their story. So often weâre quick to judge how somebody looks, their weight, body shape/size, & make assumptions about their health, discipline, & so on. But the truth is this: you donât know their story, & you havenât walked in their shoes. You donât carry […]
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Life is full of hard things. Difficult relationships. Unexpected bills. Tough decisions. Sickness. Disappointment. Loss. Stressful work. The list goes on & on. My hard things are different from yours – many things we go through are unseen, but that doesnât mean they donât affect us greatly. As someone who grew up as a believer […]
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I struggled with disordered eating as a young adult. Here are 4 things I DONâT say to my kids to help them develop a healthy relationship with food! In it with you, friend, as we break chains and strive to live in freedom! Read more about my personal health journey with disordered eating here and […]
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It’s been a while since I’ve shared some favorite things with you! Here are 7 things I’m loving lately! Is there something you’re loving lately? I’d love to hear any of your favorite things!
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For Faith + Fitness Classes:BUNDLE AND SAVE!If you want to register for the FULL 6 weeks (12 sessions) and save $20,  choose either the 9 am on M/W or 6 am class on T/Th and pay the full amount. (We will then send a calendar invite for the full dates) This is the best bang for your buck, as […]
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Today, we start over our workout cycle in Refine Fitness. I want to explain some of the thought process behind putting these workouts together as a PT! When I lay out our 2-month calendar, I make sure that I’m looking at the BIG picture and then the daily picture. When I’m looking at two months as a […]
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Relationships are the heart and soul of my business, and if you have a question or would like to connect, Iâd LOVE to hear from you! Please reach out and Iâd love to get to know you better or answer any questions you might have!!
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