Tanya Rowenhorst, PT, DPT

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Orange City, IA
Tanya Rowenhorst, PT, DPT

I help active moms achieve their lifestyle goals - pregnancy, postpartum,& beyond! My FREE ebook👇🏼

Refine PT offers various services for whole health - body, mind AND spirit. I believe that each person was created with a good body, and when we take care of what we've been given, we are then able to live life to the fullest!

11/12/2025

Where have you seen God’s goodness in your life?

We have a GOOD Father who has called us His own. Our Father’s very nature is one of complete goodness. There is no evil in Him, and He is incapable of lying.

Let’s celebrate His inherent Goodness, the goodness that He lavishes on us, and contemplate what it means to be called His children.

This week, in Refine Fitness, we’re focusing on Matthew 7, Psalm 34, and Psalm 145.

I invite you to take these verses into this week. You could read them in your quiet time, right when you get up, or before bed, or even take them with you on your workout and reflect on them as you move your body.

If you have trouble believing in the goodness of God, I invite you to start a gratitude journal, listing all the places you can see His hand at work in creation, in your job, in your church, in your family, and in your personal life.

Though life doesn’t all feel good or “look good,” we can trust that our good Father is working all things for our good - even when we can’t see it yet.

Recounting His goodness and faithfulness in the places we have seen helps us step out in faith in the places we can’t see.

Drop a ❤️ and I’ll send you a PDF of these verses to print/have around to remind you of HIS truth!

11/06/2025

A peek at what we’re diving into this month in Refine Fitness!

There’s a difference between knowledge and belief. You may KNOW your body is created good, but are you believing that truth or getting caught up believing lies about your body.

Here’s a small part of the teaching I shared with the community of women in my membership. If you’d like to join a group of amazing women who encourage one another and lean into what it means to believe God’s truth — we’d love for you to join us! It’s not just a workout membership, it’s so much more! 💓

11/04/2025

The Enemy of your soul has come after your body. If he can distract you, you’ll be so focused on yourself and what you need to improve that you won’t be focused on loving and serving others.

If he can get you to hate your body, he can steal your joy and make you doubt the goodness of your Creator.

Let’s replace the lie with TRUTH: You have a GOOD body!

It’s been created GOOD by a GOOD Father who loves you and declared it good. Let’s not shame what the Creator has made. Instead, let’s rejoice in His creation! When I’m struggling to believe this truth, I start listing out ALL the things I’m thankful for - examples:

You have a heart that is pumping
Lungs that are breathing to get oxygen to every part of your body.
Muscles that get you up every single day to do the tasks placed before you.
You’ve been given a good mind to think and work and make decisions.
You’ve been given eyes and hair, various shades of skin color and body types that speak to the creativity of your Creator!

That’s just a start - I’m sure you could list many more!

The world has told us that beauty/health that is “good” fits in a tiny little box, and if you don’t fit in it, you are disqualified. But that’s the opposite of what Your Father says. He says - you’re made in His image - in His likeness! He created man and woman, and He declared it very good!

This is what we are focusing on this week in my Refine Fitness membership! In the last two months of the year, we’re leaning into our mindset around fitness and reminding ourselves of our identity as Daughters of the King.

Swipe through for 3 verses to take into your week!💛

10/30/2025

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 through God’s eyes, rather than what the world told me was important.

There is a difference between knowledge and belief. It’s one thing to KNOW your body is created GOOD, but it’s another whole thing to actually BELIEVE it’s created GOOD, especially when it looks different than what the world tells you it “should” look like.

This perspective was one I had to develop when I was postpartum with baby #5 & had 20+ pounds to lose. Yes, I wanted to lose the weight & fit back into my old clothes. I felt out of shape after having 5 babies in 9 yrs, yet during that time, I decided a new perspective was needed.

No longer was I going to allow the world to tell me what I should look like as a woman.
No longer was I going to let the world tell me what I should weigh or how my abs should appear.
No longer was I going to believe the FALSE narrative that my body was “bad” because it didn’t fit in the tiny box that is considered “perfect” according to the world’s standards.

Though I wanted to get stronger and yes, even lose weight, more than anything, I wanted to do it with a JOYFUL heart and a KINGDOM perspective, NOT from a place of shame and punishment…for what? Having a baby? Nourishing my body? No. I refused to continue to use shame to motivate my weight loss.

My membership is not primarily about weight loss. Movement can be helpful for weight loss, but I’d be wrong to claim it’s the primary driver. There are so many other factors involved.

What I do have to offer you is a more well-rounded perspective on God’s good design for your body, movement, and your health as a WHOLE… no shame involved.

If you’d like to learn how to DELIGHT in movement, how to see it as a “get to” rather than a “have to,” and if you’d like to be able to see your body as GOOD, even while working towards some health goals…well, I’d love to be your humble guide. I won’t have all the answers, but I do think I can offer a unique perspective that has also helped me find a consistent place with my health and weight, even in my 40s

Drop a 🎉 for the info.

10/29/2025

Your ability to stick with an exercise plan through the end of the year has nothing to do with your schedule, your “willpower,” or your goals.

Instead, it has everything to do with your mindset around fitness, and I’d love to give you a gospel-centered perspective.

First - do any of these sound familiar?
+ You start a workout plan, stay super faithful for a couple of weeks, but then slowly fall off the wagon.
+ If you can’t work out for 30-60 minutes, you don’t think it’s worth it, and it’s difficult to find that much time in this season of life.
+ You see movement only as a means to lose weight or change the way your body looks.
+ You constantly try something new, thinking THIS will be the key to the change you’re looking for.
+ You think that if it doesn’t look like (insert what your ideal workout looks like), it’s not worth your time.
+ Movement can sometimes feel like a “should,” or something you dread, vs. look forward to. Sometimes it’s punishment for eating, or alternatively, the reason you can reward yourself with a “treat.”

If you can relate to any of these, we’d like to invite you to join us in Refine Fitness for our November/December challenge. While you’re going to get a workout that will strengthen your body, I’d also love to give you an extra dose of TRUTH to strengthen your heart, using scripture to remind you of who you are and God’s good design around WHY we move!

If you’ve struggled with your “why” behind movement, I’d love to help you plant some deep roots that are going to last you into the new year and beyond! This isn’t just about a smaller body, it’s about believing your body is GOOD and was created for abundance!

Drop a 💗 for more info!

10/27/2025

Some tough love: If you’re lifting the same 5-10 # weights for the past year, you’re not building muscle.

If you’re over 40 and still doing all the cardio without lifting a single weight, you’ll probably not see the changes you’re looking for.

Aging gets a bad rap. We blame having babies, getting older, & menopause for body changes/weight gain. While hormones have something to do with it, what we don’t realize is:

A big part of this is the muscle mass we are slowly losing every year. Less muscle = slower metabolism, which, over time, leads to weight gain.

As we age, we move less throughout our day, which means our total calorie burn is also less = leading to weight gain.

Now, please know this: I actually don’t care about the # on the scale. I don’t care even about HOW the body looks.

Here’s what I do believe: Movement is healing, a gift from God. It helps us mentally/emotionally & it’s a part of stewarding the body we’ve been given for our days on earth. I do want you to avoid disease, feel strong & healthy, capable of moving in a way you enjoy, say yes to all the walks, bike rides, hikes, games, swimming at the lake, & not say, “Mom can’t do that anymore.”

If this is you, all the cardio or 5 # weights won’t get you there. We need to build muscle and work with our female hormones, not against them, & in a way that will help us be CONSISTENT even as a busy woman. Without consistency, it’s hard to make actual gains.

This is why I created Refine Fitness
+ 15-20 min workouts
+Designed with your female hormones in mind
+ Includes all you need to protect your pelvic floor & core if you have issues (diastasis, prolapse, leaking)
+With accountability, encouragement, & mindset changes, you need to make this consistent for life.

Doors open TODAY. The goal for the next 2 months is to NOT start over in January. When Jan 1 rolls around, you’ll be stronger & more confident in your fitness journey. You won’t need to rely on the typical New Year’s gimmicks bc you’ll have the consistency & strength to stay on track. Join us & never fall off the wagon again. Drop a 👍🏼for details!

10/22/2025

Six things I wish I knew when I was pregnant — pt. 5

Don’t let fear-mongering scare you into an experience you don’t want.

With one of my babies, I was measuring small and was induced b/c they were fearful that something was potentially wrong.

That baby ended up being 7 # 7oz and perfectly healthy.

What I didn’t know is that ultrasound readings aren’t very accurate and can vary by a pound in either direction. While that induction ended up going ok, I’ve seen many patients who are fear-mongered into induction for little to no reason at all, and end up with a rough birth experience that could have been avoided if the baby had been allowed to come when he/she was ready.

I am SO grateful for awesome doctors and nurses who have the training and knowledge. They work to serve you the best they can. But this is also my friendly reminder that it’s ok to kindly advocate for yourself. 😁

One of the best parts of what I do is getting to work with moms as they navigate pregnancy and prepare for labor and delivery. I’d love to help set you up for a positive birth + postpartum experience!

Are you pregnant and looking to prepare for birth? Comment “prep” to get my FREE labor and delivery checklist!

10/20/2025

Pro tip: Start a family movement time on Sunday. 🙌

When our kids were little, we began implementing family movement on Sunday afternoons. We’d get home from church, eat, and everyone would rest/take naps. But what would end up happening is that by 4:00, everyone was cranky from laying around. Turns out laying around for hours as “sabbath rest” isn’t always beneficial, and we found that if we got out and moved our bodies a bit as fun, family time, and worship (bc I 100% believe God receives glory in our movement when it’s holy and honoring to Him, not done from a place of slavery but a place of JOY!), everyone’s mood boosted!

Did they all always want to? No. In fact, we had one in particular who dragged his/her feet (no naming names here!). 🤣 BUT…we persisted, and now we all love and recognize the gift and actual need to move on Sundays!

This will look different in various seasons - often it’s done together. Most often these days, it’s some sort of sport. But today, Todd took the boys walking/hunting, my oldest needed a long walk with our dog, and I took the little girls hiking. (Swipe to see a few pics of us hiking this same location 8 years ago!).

Not only is it good for our physical bodies, it’s beneficial for our emotional, mental, and spiritual health as well. I also hope it continues to instill a healthy relationship with my kids and movement.

Today, on the way home, my youngest said, “Mom, I think we earned ice cream.” I never use that language, and I’m not sure where she picked it up, but I immediately replied, “No, you never have to earn ice cream. That’s just a fun treat we get to enjoy occasionally!” Movement doesn’t earn us food, and it’s not punishment for eating. It’s simply a gift we get to enjoy.

How do you like to move as a family? I’d love to hear your ideas!

10/17/2025

You’re capable of a nonmedicated birth!

As I shared in the series, because of my poor birth experience with my first baby, I really believed that I was not capable of a nonmedicated birth.

Initially, I didn’t even consider not having an epidural with my next babies. But what I didn’t realize was that the issue was not my own abilities; the problem was the external situation, which led me to seek an epidural for rest and pain relief.

In that situation, I still believe the epidural was the right option. But if things had gone differently in early labor (if I had been equipped with tools to address the back labor), I probably could have avoided it altogether.

The truth is that, while epidurals are helpful in some situations, I believe every woman is absolutely capable of a nonmedicated birth, especially when birth isn’t interrupted by forced interventions and women are empowered and given tools to help with pain and positioning.

What a gift it is to partner with expecting mothers as they prepare for Labor and Delivery! Together, we equip them (and their partner) with the tools they need to work with their body when giving birth.

If you’re expecting and looking to prepare for your labor and delivery experience, I’d be honored to work with you! 💗

10/13/2025

Keeping the inner core strong matters!

When I was having my babies, I had little to no understanding of the inner core. I thought all core muscles had the same function, and while I knew it would be good to keep them strong, it’s hard to be motivated to work on the core when it feels like every core muscle is just getting stretched out during pregnancy.

Now that I have worked with hundreds of pregnant women, I’ve been able to apply my knowledge of the inner core system (which is different from the outer core!) and test it out during pregnancy to see what the results are both during pregnancy and postpartum.

It’s been amazing to see what a difference it makes during pregnancy when our inner core stays strong (like prevention of back and pelvic pain) and how much smoother postpartum recovery goes as well. I’ve seen patients who have little to NO ab separation, leaking, prolapse, and so much more!

This is possible for you, too. The women I work with are just like you—busy, active, and short on time. Most see results with only a few appointments and just a few minutes of focused exercises each day.
If you’re pregnant or recently postpartum, I’d love to help you prevent pain, protect your core, and feel strong again. Want to get started with simple core exercises you can do from home? Comment ⭐️, and I’ll send them your way (or grab them at the link in my bio).

Address

618 8th Street SE
Orange City, IA
51041

Website

https://refine-pt.com/

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Behind Refine PT

The word Refine comes from 1 Peter 1:6-8 - “In all this you greatly rejoice, though now for a little while you may have had to suffer grief in all kinds of trials. These have come so that the proven genuineness of your faith—of greater worth than gold, which perishes even though refined by fire—may result in praise, glory and honor when Jesus Christ is revealed. Though you have not seen him, you love him; and even though you do not see him now, you believe in him and are filled with an inexpressible and glorious joy.”

Taken from the dictionary, REFINE means to remove impurities or unwanted elements, to cleanse, to purify; it means to improve (something) by making small changes.

Refine PT recognizes that health isn’t just six-pack abs or bulging biceps. It’s not about eating a perfectly clean diet, following a bunch of food rules, or even achieving a certain number on the scale. Health is wholeness - in body, mind, and spirit. Truly being well means that we can’t address one without the other, and if we are going to seek wellness for the creation (our bodies) we need to first seek the Creator, the Giver of life and all good things, including the body He’s given you. The posts you’ll see shared here at Refine PT are just an overflow of Truth from the Word combined with what it means to live truly well. I believe that when we are well in ALL aspects of our health, we are then able to cast off the things that bind, and live life to the fullest, as mom, daughters, and friends. We are able to love deeply, serve wholeheartedly, and dive into the passions that He’s given us, which makes His glory known!

If you have any questions about Refine PT, you can find more info on my website, send me a message here, or email me at tanya@refiningwellness.org. I look forward to connecting with you!