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!

01/13/2026

Our bodies are a big topic each new year, with all the diet and fitness businesses trying to sell you the latest product/program/service that promises to get you “the body you always wanted.”

It’s SO easy to fall prey to the hype, the “quick results,” and the push that your physical size and shape should conform to what the world has decided is ideal for a woman.

There’s some merit in wanting to get stronger, move our bodies regularly, and be healthy.

But here’s what I want you to know: finding freedom and love for your body is sweeter than any pound lost, any size you’ll put on, and any muscle definition you can gain. I’m diving deep into this topic on the blog, and I hope you’ll pop over there to read it!

Friend, if you’re stuck trying to figure out what to do next, try something you’ve never done - making peace with your body. Your body is meant to change through the seasons of life, and peace with your body is so much better than obsessing over it.

If you’d like some accountability, encouragement, and a group of women who truly move in JOY together each day, then I’d love to invite you to join us in Refine Fitness! If you’re curious about more info, comment “Me,” and I’ll send you the details - no pressure to join!

Together, we will choose kindness. Life is too short to spend each year just hoping we’ll get those skinny jeans back on. Find a lifestyle of wellness that leaves you filled with peace, contentment, and joy. 💕

01/08/2026

You asked, I’m answering:
If I’m going to pick TWO exercises for women who are in their 20s to their 80s, it’s going to be weight lifting and walking, hands down!

Why?
1. Because they’re both activities we can do for our ENTIRE lifetime.
2. They’re very accessible and relatively inexpensive.
3. They’re the BEST options for balancing our female hormones, which help us avoid weight gain as we age.

I’d argue that every single woman should be engaging in weight lifting at least 2-3x/week to maintain or make gains and not LOSE muscle mass each year. Weight lifting also has benefits in helping maintain our metabolism, change our body composition, improve our bone density, and improve our function and balance.

Many women I see in the clinic or through my online courses say they don’t know where to start with lifting weights.

That’s why I created Refine Fitness: a membership that meets you exactly where you are (whether you’re 2 months or 20 years postpartum!) and strengthens your body without injury.

You’ll go from feeling frustrated and overwhelmed to strong and confident doing the things you love! I’ll show you how to move in a way that works for your exact body, give you LOTS of modifications for each move, explain in detail how to use great form, and incorporate your inner core into your workouts!

Do you enjoy lifting weights? What’s holding you back from getting started?👇🏼

01/01/2026

What your OB won’t tell you about returning to exercise postpartum…

It’s like the Wild West out there with returning to exercise postpartum. You get 1 quick postpartum visit with your OB around 6 weeks, and most likely, you’re “released” to work out again. But where in the world do you start?

If you’re like many women I know, you just start doing what you’ve always done, which might look like running, streaming the fitness videos EVERYONE does, or heading back to the gym for the next CrossFit class. And while I’m HAPPY to help you eventually return to doing the workouts you enjoy…

You need a bridge.

Your body has been through a lot, and just b/c you’re “released” to exercise really means nothing.

Was your muscle strength and function tested?
How about your balance?
Did anyone look at your pelvic floor’s power, endurance, and coordination?
How’s your diastasis? How does it respond to exercise?

I guarantee that your OB didn’t look at all of these things, and it’s honestly not their role! BUT…you should be given a direct referral to someone who actually can give you a roadmap to getting you BACK to doing the things you love.

If you need a bridge to get back into exercise safely, I developed an entire program for this exact purpose! My fitness membership stands in the gap and will help you return to moving the way you love (including, let’s be honest, bathing your toddler, carrying heavy groceries, or playing with your kids in the backyard) safely and effectively!

Doors close tonight for your last chance to join us as we get started in 2026! We’d love for you to join us in building a foundation of strength for the year ahead!

What’s all included?
+ access to the entire library of exercises/workouts (no more wondering what to do - we’ve got options!).
+ a free call with me 1x/month to dive deeper into any issues you’re having. (My patients pay $200 to see me, and now you can do so while only paying a fraction of that cost!).
+ a weekly Q&A day with me so you can get all your questions answered!
+ a private community for support, accountability, and encouragement!

Reply “strong” if you want more details!

12/31/2025

Planning to start a new workout routine in 2026? Consider one that will help you build strength for life! 💪

Here’s a peek at 5 functional movements I love:
Side Lunge with Sword Pull - This movement combines all 3 planes of motion, which is great training for life bc we typically combine planes when we move!

Backward rotational lunge - Think about how often you stop to pick something up behind you - most likely, you don’t stop, turn, line up your body, & lunge forward to get it - instead, you are probably doing some type of rotational lunge!

Squats w/ toes out + feet staggered - I love this exercise bc squats, in general, are functional, but hip rotation helps engage the pelvic floor!

Slow burpees - I don’t mind burpees, but my issue w/ them is that typically, people are just trying to move as fast as they can without thinking about HOW they are moving = a recipe for injury. Moving a little slower helps you focus on form, it’s a great modification, & it’s FUNCTIONAL bc it helps us practice getting up off the floor - another ability we lose as we age!

Single leg row - anytime we can get on one leg, we immediately add a greater challenge for our hip/knee/ankle AND core! We lose balance as we age, and falls are the leading cause of injury-related death in anyone over 65! WORK on your BALANCE! Make it a part of every workout!

Doors to Refine Fitness are OPEN today and tomorrow only! I want to invite you to join us as we enter the new year. I’m excited because, for January - February, we will focus on setting a STRONG foundation for 2026!

If you have some health goals for 2026, I want to guide you on how to set a goal that you can actually KEEP, so you DON’T fall off the wagon! Our workouts will focus on core-related strength through full-body workouts. I want you to have the building blocks to gain strength, keep pain/injury at bay, and do the things you want to do in your daily life!

P.S. This is not just “another workout program.” This community of women shows up each day to be the best version of themselves and move in joy together! I’d love to have you join us! Comment “strong” for more info!

12/30/2025

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 changes between Tuesday and Wednesday. 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.

Doors are open for Refine Fitness this week, and I’d love to have you join us, 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.

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?🙋🏼‍♀️

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!