Tanya Rowenhorst, PT, DPT

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United States
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!

12/29/2025

While the rest of the world is getting ready for big New Year’s resolutions, I’m over here just trying to keep doing the things I know help me live well. No massive goals. No extreme makeovers.

Here’s the deal - I’ve been there, done that. I’ve done the programs with big promises. I’m the queen of goal setting and biting off more than I can actually keep up with. And while I love the FEELING of setting big goals, writing out all the things, making strong commitments…I’ve learned that it’s not the way to make long-lasting change.

Whether you have big health goals (PS: there’s nothing wrong with setting some goals or wanting to improve your health!) or not, here’s my encouragement to you:

Health goals are NOT achieved (long-term) by a frantic pace set by a new program in January.
+ They are achieved one small, simple step at a time.
+ They are achieved not by striving towards goals, but by developing sustainable systems that you can maintain for a LIFETIME - not just January.
+ They are achieved with patience and kindness, finding joy in the process, not with shame, anxiety, overwhelm, and fear.

If you’d like to work towards health goals in a different way than what most of the big box programs are selling…Then I want to introduce you to REFINE FITNESS.

As I was practicing Pelvic PT, I saw this common trend: so many women were wanting to get stronger again, but were short on time, felt unsure of how to move correctly and safely, and had no idea where to start. Refine Fitness helps you gain strength and reach your health goals in just 15-30 min/day, with proper form instruction, from a pelvic PT who understands your body and will make sure you are moving safely, EVEN if you’re still working on healing your core or pelvic floor.

If this sounds like the perfect fit for you, we’ve got GOOD NEWS! Doors are open, and you can join us today! No need for a gym membership + personal trainer + pelvic PT. You get it all in one efficient little package. 🤓

Comment “more,” and I’ll send you the details!

12/23/2025

My secret to consistency with workouts? ➡️ I stopped training for physical gains.

Now, let me explain. For YEARS, my workouts were ONLY for physical gain - to lose or maintain weight, burn off calories consumed, and get stronger or faster. I NEVER thought about anything BUT the physical.

And it led to chains and striving. I couldn’t miss a day. I dreaded my workouts. No matter what I achieved, it never felt like enough.

My motivation has slowly changed, but the key to my consistency as an almost 40-year-old woman who runs a business and has 5 kids? I decided to ignore the physical.

You see, I know that the physical will come with consistency. However, the key to consistency is focusing on the short-term benefit (i.e., mental, emotional, and spiritual health) and the long-term reward. My long-term reward is living an active lifestyle for years to come. That looks like playing with my kids and grandkids someday, being active on trips, exploring, living independently as long as possible, and serving the people placed in front of me with energy both now and when I’m retired.

The six-pack is no longer my motivation…and the result?
+ consistency with movement every day
+ Lower stress
+ Greater energy
+ Better sleep
+ More emotional stability
+ A stronger, healthier body.

Yes - the physical benefits have STILL come even though I no longer move for the physical, and if YOU want to create a lifestyle of movement, I’d love for you to join me.

Doors open Monday-Thursday next week to join us in Refine Fitness, our premier membership! It’s the PERFECT addition to a busy lifestyle, with 15-30 minute full-body workouts, including ALL my cues on form, modifications to meet you right where you’re at, breathing, and,d of course, inner core activation.

I’d LOVE to work with you and help you see all these benefits and more. Comment 🎉, and I’ll send you the details.

12/22/2025

As a young mom I prayed for my babies & toddlers - that the Holy Spirit would be working in their hearts, and that they would eventually choose Christ, knowing that He does all the work - we are incapable of choosing Him first or saving ourselves. Life was survival with toddler tantrums & babies up during the night, feeling like I was failing bc sometimes I was too tired to do devotions with them before bed…and was I teaching them the things they needed to know about Jesus?

One thing I remember my mom once saying, “The Holy Spirit makes up for the places I lack,” meaning we’re not always going to get it all right or do it perfectly. And that’s where we have to trust that He is doing work we can’t always see. I’ve found as a mom that while we might not always be consistent with family devotions, we do our best to be faithful in daily life - pointing all things back to Jesus. Having impromptu conversations in the car after a game or working through challenges by reminding our kids where their identity is found and who they belong to. It’s church & Sunday school & prayer before meals, but it’s also real life conversation & incorporating our faith into all of life, not just a small piece of our day and week.

And I have seen the Spirit absolutely making up for the places I lack. I see the fruit of Him working in their lives. They aren’t perfect - neither am I. But I’ve seen enough of Him to trust that He is working. It doesn’t give me an excuse, but it does give me reassurance when I mess it all up, and a chance to apologize bc I’m not a perfect mom, and I want my kids to see what it is for adults to confess their sin & apologize too.

As we celebrated a milestone in my daughter’s faith today, I was reminded of her baptism - that the Holy Spirit is doing this work - that He’s been faithful and will continue to be faithful in her life. And I hope and pray that’s a reassurance for moms who are exhausted in the trenches of babies & toddlers, or middle schoolers & teens. It’s not all dependent on you. He is working in the places you can’t see. Keep trusting Him. Be faithful in prayer and where He leads. But where it’s not good, He is not done. 🤍

12/17/2025

Is it possible to “get your body back” after baby?

I’ve got some hard truth today bc I’ve walked it 5x, I’ve worked with so many women in this life stage, and I need to share these words with you:
You. Are. You. You are not your friend, your mom, your sister, or your cousin.

And you SURELY are not that one person you follow on IG who makes everything look so easy - you know the one - who ran every day of her pregnancy, only gained 10 #, fits back in her pre-pregnancy jeans a week after birth, & is working out 2 weeks later.

You aren’t her, and that’s OK, bc THIS. IS. NOT. NORMAL.

This might be the reality for about 1-5% of the female population, but it’s NOT reality for 95-99%. So why are you comparing to the 1-5%?

This is my theory - because they are the loudest. They are the ones showing and telling you all they are doing. But the majority of us are pulling up our high-waisted leggings & just trying to survive. Our hair is greasy, and we have dark under-eye circles, and we just want a nap. (Please).

Mamas. Please. Stop. 🛑 Surround yourself with reality and stop comparing to someone else’s road that looks easy. They don’t have your story, and their story probably isn’t even real.

And if that is hard, there is an easy button called unfollow.

I’m telling it like it is today bc I’ve seen one too many mamas lately who are comparing & feeling inadequate, & I feel like we all need to hear some truth.

If your body naturally gains 40+ lbs in pregnancy, that just might be right for your body. If you weren’t able to exercise during pregnancy bc of sickness/fatigue, you’re going to be just fine. If your body doesn’t look like a stick after having kids, has it occurred to you that this might be normal & healthy for a woman’s body? If the six-pack never comes, could it be that for most grown women, that would be achieving an unhealthy body fat percentage? (Truth)

Stop comparing. Your body and your story are yours alone. Live IN it. Be present in it. And you’ll find that abundance is yours regardless of the pants size you put on today. Who needed to hear this truth today?🙋🏼‍♀️

12/12/2025

It might surprise you that “most” postpartum women who have had at least a couple of babies probably have some degree of prolapse. Even if you’ve only had 1 baby and had a longer pushing phase during va**nal delivery, you probably have some prolapse.

This isn’t meant to scare you - it’s only meant to educate you b/c prolapse is extremely common. You could very well have it and not know b/c many women don’t have symptoms or don’t know that their symptoms are related to prolapse.

What are typical prolapse symptoms?
- Vaginal heaviness or pressure - this typically worsens with prolonged standing, activity, or towards the end of the day.
- Painful s3x
- Difficulties with peeing and pooping
- Feeling like something’s coming out of the va**na
- Low back pain

What treatment option is most often recommended? Surgery.
What treatment option is most supported in effectiveness by research? Pelvic Physical Therapy!

I want you to know that surgery is most definitely NOT your only option. Surgery is always trauma to your body, it has a high failure rate, and the need for a 2nd surgery 10 years down the road is high. Surgery should be a last-ditch option after ALL conservative measures have failed.

If you haven’t noticed symptoms, I STILL recommend strengthening your pelvic floor so that your prolapse doesn’t continue to worsen! Strengthening the pelvic floor gives great support to the entire pelvic bowl! I personally have had 5 va**nal births, grade 3 prolapse, and at age 42 I don’t have ANY symptoms or limitations!

Want more help? Consider taking Pelvic Core, my 4-week online course. The entire course is designed to help you with your prolapse symptoms (along with incontinence, diastasis, core weakness, low back/pelvic pain, and urgency). And RUN because it’s 25% off through the end of the year!! (code CYBERMONDAY)

Were you aware prolapse was so common? Comment Y or N. I always hope to educate you, but not scare you! Most women get really anxious when they find out they have prolapse, when in reality, it’s often not that big of a deal, and easily treatable!

12/10/2025

For all the moms who feel like a failure when it comes to working out…

It’s time to break up with your workout plan.

No offense - that plan served you well in a particular season. I’m sure you once were very consistent. It may have led to some great gains. It perhaps made you feel really good.

But you are in a new season, which calls for a new plan.

Your season calls for flexibility.
Your season calls for grace.
Your season calls for different priorities.

It’s hard to get up early when you’re up during the night with a baby or toddler. It’s impossible to decide during nap time whether you should work out, clean the house, or take a nap yourself.

There is no shame in not being able to work out how you used to. There is NO shame in prioritizing your kids, your home, or even sleep over a long, hard workout.

And this is where many of us throw in the towel and fall for the all-or-none mentality. If it can’t be what it used to be, then there’s no point. Your season of life has shifted, but your idea of what constitutes a good workout has not.

But there IS another alternative - one where SOMETHING is better than nothing, and small acts of consistency still build up to create change over time.

You don’t have to be all or none. You don’t have to totally quit in this season. But you DO need to shift what you think your workout should look like, and find a new flexible plan that fits in the random pockets of mom life and offers you grace for the days that need it.

Want a peek at what workouts in our Refine Fitness community look like? Comment *lift*, and I’ll send you a free workout from our program! P.S. We’re putting together our plan for the New Year, and I can’t wait to move with this group!!

12/09/2025

Truth: If we’re going to live in freedom, we need to know truth!

One way that we stay in chains is by believing lies. Lies are easy to believe b/c our Enemy is constantly spewing them at us all day long. He knows exactly which lies trip us up, which ones we’ll easily believe, and which ones will keep us in chains. This not only leaves us feeling negatively, but it also limits our effectiveness here on this earth.

That’s why it’s so important that we learn to recognize the lies by knowing and believing truth. The Word is Truth, and we’ve also been given the Spirit of Truth so that we have discernment to know and recognize truth vs lies. One thing I’ve found really helpful when I’m believing lies is asking myself this question:

“Is this something my Father would say about me?”

So if this line pops into your head: “I’m such a failure.” Is that what your Father would say about you? Does that sound like your Father’s voice? No. Your Father’s voice is kind. He is gentle, loving, patient, and full of grace and mercy. He wouldn’t call you a failure. The Spirit may convict us of something, but the Spirit never shames us.

This week, I’d encourage you to dive into the Word and find some truth to counter some lies you might currently be believing. What’s holding you back from freedom and an abundant life? 🤍

12/08/2025

After 4 kids in 6 years, God made it so clear I was supposed to quit the job I loved and stay home.
I had spent the past 16 years of school and work investing in my career. It was SO hard to let go of something I loved, but my family needed me home. At first, I felt lost. I kept thinking about new ideas in women’s health and felt like I had made a mistake. I even sought out options that might let me work just a little, but they didn’t pan out. It wasn’t God’s timing or His plan.

Those ideas He kept putting in my mind while I was at home?
They were for a future business.

That time I got at home?
Exactly what my family needed.

I eventually learned to love being at home, and I realized what I wasn’t willing to give up for them. God led me to , and I went through their instructor training. I not only found so much freedom for myself but also began teaching fitness classes locally and led more women to find freedom in Christ. I mentored women, led studies, continued to educate myself in women’s health, and finally listened to God’s prompting and used all of those ideas to start Refine PT.

Six years in and it’s been the hardest and most gratifying thing I’ve ever done (outside of raising children! 😉). I get to treat women in the way they deserve. I’ve gotten to minister to hundreds of lives, talk with them, pray with them, and help them find freedom, too. I’ve gotten to see women healed from all sorts of problems. I’ve gotten to walk beside hundreds of women in pregnancy and postpartum and see them thrive. And I’ve gotten to do all of this while still being available to my family and their needs.

If God is prompting you to give up something you love - listen and obey. He has so much good in store for you - even if it doesn’t look good right now. There were days I cried so many tears because I didn’t understand what He was doing. Trust and obey. He has not forgotten you. He will use this time to grow you and to develop your faith for what is to come. 💕

12/05/2025

In a Workout rut? Here are a few ideas I use myself, & a few tips on how I trick my brain into a workout when I don’t feel like it. 😅

+ Do what brings you joy, not what you think you SHOULD be doing. I’m a big fan of moving in a way that you ENJOY, not a way you dread.
+ Give yourself 10 mins - tell yourself if you still want to quit after 10 mins you’re allowed to. Even moving for 10 mins WILL be beneficial to your body! (once you get going, you probably won’t quit😉)
+ Try incorporating movement throughout your day vs. one longer workout. On days I’m too busy to fit in 30-45 min, I’ll go for three 10-15 min walks in the pockets that work!
+ Take an in-person class - classes can be a great source of accountability, community, & FUN!
+ Grab a friend for accountability - Knowing you have a plan with someone else is always helpful!
+ Tell yourself it’s just for fun! Sometimes moving for the sake of moving is better than putting something off b/c we are dreading how hard it’ll be!
+ My days are rarely the same, & if I relied on a very specific time for my workout every single day, I’d never get it done! Instead, being flexible & finding a pocket of time on a particular day is more beneficial than trying to fit my workout into my ever-changing schedule.
+ Try listening to a new podcast or a new artist - Distraction is key, & can make a workout 10x better. I love listening to music, podcasts, or reading on my Kindle!
+ Make it short, quick, & hard - sometimes time is the biggest hindrance in getting a workout in, so make it short, quick, & hard. You’ll still get the benefits of moving, but you’ll get it accomplished in a shorter time.
+ Take out the thing that’s holding you up - don’t want to change your clothes? Fine, wear whatever works best for you. Don’t have time to shower after? Dry shampoo, apply new deodorant, & call it good!

Remember this: any way you move is a GOOD way. This will look different in various seasons, but I hope you can remember that movement can also be an act of worship to the Creator of our good bodies! When we take the focus OFF us & put it onto Him, we are far more likely to enjoy movement & keep it up more consistently, too.

12/02/2025

You are made to live FREE!

What a time of year to talk about freedom. Jesus came to this earth, died on the cross, and rose again for your FREEDOM!

He came to set you free from all that binds, including fear of what others think, people pleasing, perfectionism, addiction to anything on this earth, control of food or obsessive exercise, body image issues, and anything else that binds.

Freedom was done for you once and for all on the cross, but so many of us get up every day, and we just put our shackles back on and stay stuck in slavery. Every day we must CHOOSE freedom. We must do the work of fighting lies, choosing truth, and staying free.

This week, I want you to remember you were made to live FREE. Move as someone who has been set free. Eat as someone who has been set free. View your body as someone who has been set free. LIVE as someone who has been set free! I hope you take some time to think about what this might mean for you.

Some questions for the week:
+ Where am I getting stuck in negative thought patterns about myself?
+ Where might I not be living in freedom in my health?
+ What is ONE thing I want to work on this week in order to live free?

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!