Tanya Rowenhorst, PT, DPT

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!

I went into birth assuming people would just tell me what to do. I was hoping not to have an epidural but was open to on...
09/11/2026

I went into birth assuming people would just tell me what to do. 

I was hoping not to have an epidural but was open to one if needed.

I took the prepared childbirth class that was recommended, and that was the sum of my preparation for birth. 

Everyone I knew did the same. I assumed it was all I needed. 

I was so completely wrong.

I labored all through the night in the halls of the hospital with back labor. No one told me what back labor was or what I could do to help.

Being up all night long in pain left me feeling exhausted and defeated. I accepted the epidural bc there was no way at that point I was going to get to the finish line without some rest. 

I pushed on my back because I didn’t know of other positions to ask for. None were suggested at my class or by the nurses/doctors. 

I was not asked for consent and received an episiotomy. That led to a 3rd-degree tear.

I suffered postpartum with pelvic pain, swelling, and a long PP recovery. Prolapse. Difficulty getting back into running. Feelings of defeat and frustration with my body and feelings of inadequacy over my whole birth experience. And if I didn’t know any better, I would have been set up for major pelvic floor issues that would have impacted the rest of my life.

Thankfully, I knew how to rehab a body. I later learned about prenatal and PP care. I learned about birth and how to be well-prepared.

And I had a completely different experience later on. I again had back labor, but this time it was well managed. Birth without an epidural. A short pushing phase, NOT on my back, with no tearing.

This is why birth prep matters. This is why educating yourself matters. There are some amazing nurses and providers out there who are so helpful. But you never know who you’re going to get when you walk into labor at a hospital.

If you want to set yourself up for an amazing pregnancy, L&D, and postpartum experience, grab my OB package! Not only will it empower you for the season you’re in, but it will have a positive impact on your core and pelvic health for the rest of your life!!
Comment ❤️for some more info!

What if your workout could be something you actually looked forward to?A place to move your body, get stronger, learn go...
09/07/2026

What if your workout could be something you actually looked forward to?

A place to move your body, get stronger, learn good form, laugh with friends, and be reminded that your body is a good gift from a good Father.

That’s what I hope Faith + Fitness feels like.
Fitness without the pressure.
Movement without the shame.
Strength built alongside community and truth.

I’d love to have you join us. 💗 Tuesday and Thursday mornings @ 6:00 at our gym space! Comment “me” for the info!

Faith + Fitness classes start again on TUESDAY, September 8!We’ll be meeting Tuesday and Thursday mornings at 6:00 am fo...
09/04/2026

Faith + Fitness classes start again on TUESDAY, September 8!
We’ll be meeting Tuesday and Thursday mornings at 6:00 am for a 12-class, 6-week session, and I would absolutely love to have you join us for as many work for you!

Faith + Fitness is so much more than just a workout. It’s a place to build strength, learn how to move well, hear God’s Word, and be reminded of the truth about who you are and the good body He’s given you.

You can:
• Sign up for the full session and save!
• Join us for individual classes when your schedule allows
• Bring a friend who can try their first class FREE — no obligation to come back!

If you’ve been thinking about joining us, I’d love to encourage you to just come. You don’t need to be in a certain stage of fitness or have everything figured out. Come move with us, learn with us, and spend a little time being reminded of HOPE Christ brings.

And if someone comes to mind who could use some encouragement, community, or a healthier perspective on movement and their body, invite them along!

I can’t wait to get started again and hope to see you next week.
Always cheering you onđź’—

09/02/2026

You are not bad at building habits!!
You don’t lack self-discipline and you’re not lazy! You just need the right tools;)

I’ve shared my struggle with overexercise/restricted eating in college, but after college, my habits looked like:
+ Watching TV every night
+ Drinking Diet Coke every afternoon
+ Fast food 1x/wk
+ Diet & processed foods
+ A rarely used gym membership

The other day, I was relaying some of this to my kids, & they were shocked! They couldn’t imagine me grabbing Taco John’s drive-through once a week or drinking a Diet Coke.

Did I have a massive life change overnight? No, of course not.
Instead, I changed my habits VERY SLOWLY over TIME (like years!).

I stopped eating fast food and now make almost all our meals from home with whole foods.
I move almost every day, not because I HAVE to, but because I WANT to.
I haven’t touched soda since I became pregnant with my first baby.
I stopped watching TV.
I slowly dealt w/ the behaviors & mindsets that kept me from living in freedom with food, my body, exercise, and time.

Cut to the chase: I didn’t take on all of these things & change them in a month. One change slowly led to another change, which led to another, & over time, my life changed. Now I don’t even think about most of these because they’re simply habits - they are a part of my daily lifestyle!

If you’ve struggled to be consistent w/ building healthier habits, this is your opportunity to join a group of like-minded women! I will show you how to stay consistent with new habits year-round, so you’ll not only get stronger but also feel empowered to do the things you LOVE, with no need to start over in 2 months! Comment 💪 for the info!

09/01/2026

Fitness classes are coming back September 8🎉

If you’re local-ish to Orange City, I’d LOVE for you to come try it out! I’m sharing a few quick reasons why I think you’ll find these classes are different from any other out there 💗

Getting older doesn't mean you have to slow down. In fact, maintaining strength as we age is one of the best things we c...
09/01/2026

Getting older doesn't mean you have to slow down. In fact, maintaining strength as we age is one of the best things we can do to preserve mobility, independence, and the ability to keep doing the things we love.

Strength Foundations is a 45-minute in-person class designed specifically for women 50+ who want to build and maintain strength in a supportive, encouraging environment.

We'll focus on the foundations of strength training while teaching you how to move well, use proper form, and modify exercises to meet your individual needs.

What you'll gain:
* Build and maintain muscle strength as you age
* Improve balance, mobility, and functional movement
* Learn proper strength-training form and technique
* Build confidence in your ability to exercise safely
* Learn modifications to accommodate your current fitness level
* Develop strength that supports independence and everyday life

You don't need to be "in shape" to join us. Whether you're new to strength training or simply want guidance as you get older, this class will meet you where you are and help you build from there.

I'm excited to be offering a strength foundations class for those 50+ starting on September 28! More info here: https://refine-pt.com/in-person-classes

While I love summer for its laid-back attitude and carefree vibe, I’m getting itchy for routine, schedules, and a little...
08/31/2026

While I love summer for its laid-back attitude and carefree vibe, I’m getting itchy for routine, schedules, and a little reinforcement of things that I know I need to live well.

I live by a grace-filled mentality when it comes to health and fitness. I will never shame myself for eating chocolate, and I’ll never work out as punishment because I put food in my body. I’m not striving for a six-pack or trying to burn X amount of calories each day.

I’ve lived that way, and it only led to chains. I refuse to ever go back there again.

I may not be the size I once was, but most days I live with thankfulness for the good body I’ve been given. I find JOY in movement, and I see food as fuel, a gift, and at times celebration and delight!

But I also know that there are certain habits that help me feel good, give me energy, and truly help me live out my God-given purpose of serving the people God’s placed in front of me. When I don’t feel awesome, I don’t feel like serving. I feel like sitting, taking a nap, and I’m more prone to negative thoughts.

Certain habits not only help me live well, but they make serving feel more joyful! I know JOY is not found in our circumstances but in our attitude, and yet I think we all would agree that when we are well-rested, well-fueled, when we’ve had some time to breathe, when we feel strong — we are better apt to serve with a joyful heart!

And that’s why we are doing a healthy habits challenge in September- October at Refine Fitness. Over the next couple of months, we’re focusing on SMALL changes that will make a BIG impact over time to help you feel better and live well. It’s not a quick-fix program.

It’s not a lose 15 # in 21 days. But it IS designed for longevity — habits that will actually stay and get better over time, until you have healthy routines that you no longer even think about — you just do them b/c they have become a part of who you are!

Are you ready for a change? I’d love to have you with me as we journey together! (drop a 🎉 for the info!)

Have questions? Comment below; I’d be happy to answer!

Address

618 8th Street SE
Orange City, IA
51041

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