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Tuesday 9pm - 3am Thursday 9am - 3pm

http://www.refine-pt.com/refine-social

Dr. Tanya Rowenhorst - Women's Health PT, 618 8th Street SE, Orange City, IA (2025)

01/17/2024

Patient Spotlight: Meet Chelsey!👋🏼

Chelsey is an OB package patient with baby #2 on the way! You’re going to see a lot more of Chelsey over the next few months (currently 18 weeks pregnant) as she’s 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 keep up an active lifestyle through all stages of life. Here’s a little testimony on WHY she chose to work with Refine and prioritize PREVENTATIVE care:

“Maintaining a strong and functional pelvic floor is a top priority of mine as a mom and athlete! With a littered history of sports injuries, I have developed an understanding of how important it is to improve core stability and work on injury prevention.

Tanya’s pelvic floor physical therapy is targeted to improve pelvic muscle strength, flexibility, and coordination.

I am choosing preventative care during pregnancy, so I can navigate the physical changes more comfortably and confidently. Tanya’s care ensures I am well-prepared for a smooth return to an active, postpartum daily lifestyle! Her proactive approach empowers me to prioritize my health and performance throughout the ever so transformative journey of pregnancy.”

I had the JOY of working with Chelsey after baby #1, and I’m thrilled to serve her again, this time with my comprehensive OB package! We’re going to share her journey to hopefully give YOU an understanding of how you can PREVENT common issues associated with pregnancy, L&D, and postpartum recovery, such as low back and pelvic pain, prolapse, ab separation, and leaking. I’m excited to help this mama continue to THRIVE!

Are you pregnant and want to understand your pelvic floor and inner core better? Comment “THRIVE,” and we’ll get you set up with our FREE E-book!

01/16/2024

The lies you’re believing that are holding you back from THRIVING…

1. You think taking care of yourself is selfish and comes secondary to everything else
2. You think investing in yourself will be too time-consuming to make a difference.
3. You think the work of healing is going to be expensive
4. You think you’ll be less busy later in life, and you’ll wait for a “better time.”
5. You think surgery is your only option.

And I GET it. I’ve been a postpartum mom 5x…I KNOW what you’re going through and how easy it is to believe these lies - I’ve believed them, too!

But here’s what I’ve come to understand after 15 years of motherhood:

1. Life doesn’t get less busy - the busyness just changes.
2. There’s never a GOOD TIME to prioritize your own health and wellness b/c there will always be a reason not to, quite frankly.
3. The all-or-none mentality will kill you from making progress. Over the past couple of years, I’ve figured out a way for women to make progress on any goal with just 5-10 minutes/day. It IS possible to make progress with very little “extra” time.
4. Taking care of your own health benefits EVERYONE. Your partner. Your children. Your work.
5. Surgery IS expensive and should be a last resort. Pelvic Core is pennies in comparison and has helped literally hundreds of women who thought surgery was their only other option.

If any of these resonate with you, I want to invite you to join me in Pelvic Core. You’re going to get a ton of resources to steward your postpartum body and a group of like-minded women to join. You’ll get accountability to get the work done, effective training that will help you start feeling stronger + fit easily in the pockets of your busy life, and an encouraging coach and truth-speaker to remind you of what’s important.

This is going to be a fun group you want to be a part of. Join us in the new year - not to get the “body you always wanted,” but to love and be kind to the good body you already have. ❣️ There is HOPE for you too. Reply “THRIVE” if you want more info on Pelvic Core!

01/15/2024

It might surprise you, but “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, you probably have some prolapse.

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

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

If you’ve noticed these symptoms or you’ve been told you have prolapse, I want you to know that surgery is most definitely NOT your only option. Surgery is always trauma to your body, 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 more support to the entire pelvic bowl!

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). Wan the details comment THRIVE, and I’ll send them your way!

Were you aware prolapse was so common? Comment Y or N. I always hope to educate you but not scare you! I have prolapse and have ZERO symptoms. It hasn’t worsened in the past 5 years, and I hope I can avoid surgery for a lifetime!

01/11/2024

Who loves a good pelvic floor exam… 😏
JUST KIDDING. But is this what you think about when you think of pelvic floor therapy? Invasive exams…100’s of reps of Kegels?

This is what I think about: You getting to…
+ Go to your favorite exercise class in whatever color of leggings you want and confidently jumping or moving without worrying about leaking.
+ Hike with your family on vacation and not be concerned about where the nearest bathroom might be.
+ Go to the trampoline park and not have to sit on the sidelines.
+ Enjoy ladies’ night volleyball or a pick-up game of basketball with your kids and not have to run home first to put your pad in.
+ Never say, “No, mommy can’t do that,” because you feel limited by leaking, diastasis, weakness, or pain.

Today is the day! DOORS OPEN to join us for our next Pelvic Core Online Training group! Spots are LIMITED, PLUS we’re offering a couple of bonuses if you get signed up today! Reply THRIVE if you want more info, or head to the link in my bio if you’re ready to stop settling for GOOD!

PS: the course does NOT include an invasive exam OR hundreds of reps of Kegels. 🙌🏼

01/08/2024

Are you ready to take the first steps towards healing your pelvic floor and inner core!?

Join our Free 3 day Inner Core Intensive running January 9-11, 2024!

https://refine-pt.myflodesk.com/jan-boot-camp

01/04/2024

My thoughts on your New Year's Body:
Despite the hype happening this time of year telling you it's your chance to "get in shape," get the "body you always wanted," "lose 15 pounds in 21 days," or start the diet/exercise plan so-&-so is telling you all about, I want to encourage you with this…

Take a deep breath.

Nothing changed between Sunday & Monday. While I can appreciate the sentiment of a new year & new opportunities, you have the same chances to make a change this week as you did last week. And if you're ALREADY feeling discouraged, here's what I want you to know…

99% of the promises out there this time of year are smoke & mirrors. A lot of hype. But not a lot of longevity.

There is no shame if you want to try something new, but please keep this in mind:
+ The best choices you can make for your body are out of love, not out of shame.
+ Make choices that help you feel well, not just the ones that promise a certain physical outcome.
+ Whatever changes you make will most likely have to be kept up to maintain the gains. Consider whether your current choices can be maintained for a lifetime, not just for the next month.
+ Decide to play the long game. I've found (& there is so much research to prove this) that small but consistent changes over time are far more effective than huge ones. That's a recipe for burnout.
+ You might be in a season where you're just surviving (hello, mom, getting no sleep), & that is okay. Despite popular opinion, you can actually just be. You do NOT have to jump on the latest bandwagon. Different seasons allow for different things, & most of us are just doing the best we can. That is also enough.

Please know this: Your New Year's Body is ALREADY GOOD! It's already amazing as it is. There's nothing wrong with wanting to make positive changes for your health, but don't fall for the urgency.

I have offerings here in January, too. I'd love to help you feel well through Pelvic Core online or my Level Up membership, but I want you to know that it's also okay to be a little quiet in January & figure out what you most need. Whatever you choose, I hope & pray it's a choice of kindness.

01/03/2024

For the dreamers and goal-setters:

My hubby gave me arguably one of the best gifts - 28 hours away kid-free in the peace + quiet to prepare for the year ahead.

By nature, I’m a goal-setter & dreamer - innate qualities that have been incredibly useful in marriage, work, and life. But for the first time ever, I didn’t desire to set goals. Not bc I don’t think they’re good or useful, but bc *sometimes* I’m afraid I can get stuck on my own goals or dreams and miss what God might be saying or making room for what He might do.

Looking back on my life, though everything I have now is from him, I wouldn’t have dreamt any of it up 20 years ago. I couldn’t have imagined this life, and if I had been so stuck on my own goals, I might have missed hearing his voice and being obedient to whatever he was asking me to do.

Instead, this year, I just want to be open-handed. I want to let him have all my minutes, my resources, and my money to do with what he wants.

As I was praying today, I was thinking that I didn’t have a word of the year, which doesn’t bother me - either one comes to me or it doesn’t. But then, literally 30 minutes later, when I was walking out in His beautiful creation, the word CONTENT came to me. And that’s my prayer for this year - for a content heart.

So often, as a dreamer and goal-setter, I want to grow and change and move on to the next thing. Instead, I feel he’s called me to be content, which is actually a really scary prayer because oftentimes, we’re forced to be content in hard situations.

I certainly am not praying for hard things, 😂 (though I have no doubt they will come bc that’s a part of life), but I do believe contentment is a goal in and of itself that I certainly can’t accomplish on my own strength. But perhaps contentment, no matter what God brings, also allows for openhandedness.

It could feel like coasting along, which is not what I feel called to. But it’s actually believing Him to do abundantly more than what I could ask or imagine. I have no idea what abundance will look like, but whatever it is, it will be for my good and His glory. ❤️

12/19/2023

FULL TRANSPARENCY - I was the crazy mom🙈

The one who started running again when I was just a few weeks postpartum. It didn’t feel great, but I was focused on losing weight & the only way I knew was to run. I hadn’t done any core work, I just started.

I can’t say I injured myself, but I knew running didn’t feel “the same.” I thought running was natural & I should easily be able to get back into it, but I NOW know that running is a complex, high-level activity, & the latest research recommends not starting until 3-6 months postpartum after we’ve worked on rebuilding strength.

If you were my patient, I’d start with inner core work (build the foundation FIRST!) and then we’d work into full body strength, followed by running-specific exercises! Here are a few to try:
1. Single leg bent over reach
2. Single-Leg Squats
3. Single-leg hops
4. Side planks with toe taps

If you’re just starting, please don’t begin here, but please DO start with some inner core work. It would be dumb to start running/higher-level exercise if you’ve not done this first. We don’t have to be crazy. We can be smart and patient and put in the work needed to THRIVE.

If you’re ready to get started, grab my FREE month of women’s health exercises that have helped women return to the activity they love, whether walking, CrossFit, or running. Link in my bio to snag it, or just comment “FREE” and we’ll get it sent your way!

Have you been the crazy mom and learned to do better? Leave a 👟in the comments and share this with a mama who needs it!

12/18/2023

Be honest, have you had this thought, too? 🙋🏼‍♀️

Mom of 5 came to see me for 2 appts PP. She said to me, “I thought this would be my new normal.”

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 class without leaking.

After 2 appointments with me postpartum, she’s completely met her goals. Her diastasis is totally gone, she’s no longer having any prolapse symptoms, and she’s no longer leaking…AT ALL! I encouraged her to test out her progress by going to a Zumba class before she saw me again, and she was shocked that no only did she NOT leak, but she was able to do the hour-long workout without a problem! Previously, she was only able to complete 15 minutes at a time.

Her gains were massive in such a short amount of time, but these results are ones I hear every day from my patients, and they never get old! If you thought, “This was just your new normal,” it simply doesn’t have to be that way. You don’t have to accept these changes or allow them to just happen to you. What if YOU could be completely over it in just 2 appointments?

If you’d like to get started today, grab my FREE month of women’s health exercises to help begin your healing today! Get them at the link in my bio or comment “FREE,” and we’ll get them sent over to you ASAP!

12/15/2023

I said what I said. 😏

And if you want to make sure 2024 is the year you FINALLY are kind to your pelvic floor, snag my FREE month of pelvic floor exercises at the link in my bio! Or comment, “FREE,” and we’ll DM you!

12/12/2023

I’m embarrassed to say this, but…

As a young PT, I knew nothing about how to prepare my body for pregnancy, L&D, or postpartum recovery. I did everything wrong. I tried to keep running through pregnancy even though I began having SI joint pain.
I only did basic prenatal classes & ended up with needlessly long labor & 3rd-degree tear (both preventable).
I pushed my body way too hard early on & not only delayed my pelvic floor healing but also struggled with chronic low back pain/injury b/c of my lack of core strength/stability.

There’s so much I WISH I would have done then, but I also got to experience the other side - a pregnancy where I felt strong, a smooth & amazing L&D with no tearing (no need for meds/epidural), & a postpartum recovery where I allowed my body time to heal the right way, & no longer struggle with back or pelvic pain, leaking, diastasis, or prolapse symptoms.

I’m 40, have had 5 va**nal births, & though there’s always more I could do, I’m content with my body, I’m thankful for my ability to move in ways I love! I don’t struggle with leaking, pain, prolapse symptoms, or diastasis.

I FEEL strong - NOT because I kill myself with hour-long workouts or diet/restrict food. But because I’m intentional - I train for life - for how I want to live when I’m 80, not just at 40. I don’t move for a certain weight or body type but to stay out of the nursing home & be active with my kids & future grandkids.

If YOU want to train for your LIFE, not just the six-pack, I invite you to join me in Pelvic Core. This 4-week course has helped hundreds of women heal from the common postpartum issues that I struggled with, too.

It has helped them feel strong, get rid of leaking & constantly running to the bathroom, and say goodbye to lingering pain. Even return to things like jumping on the trampoline, playing in the backyard, training for a 5k, or returning to their favorite workout class.

Through Thursday this week, we’re offering 3 EXTRA weeks in Pelvic Core! This secures your spot when we begin our 1:1 coaching group in January where I provide 1-1 coaching to ensure your success in reaching your goals! Reply “PC” if you want more info!

Dr. Tanya Rowenhorst - Women's Health PT

01/17/2024

01/16/2024

01/15/2024

01/11/2024

01/08/2024

01/04/2024

01/03/2024

12/19/2023

12/18/2023

12/15/2023

12/12/2023

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