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!

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!

For the Type A moms who love order but are living a life that requires lots of flexibility…🤪At my core, I love order & s...
08/28/2026

For the Type A moms who love order but are living a life that requires lots of flexibility…🤪

At my core, I love order & structure. From schedules, bedtimes, meals, & more - I’d really love my life to look the same from Monday-Friday:)

God also made me an entrepreneur with 5 kids & a husband who runs a business & a farm. There is not one part of my life that is truly ordered. We have games multiple nights of the week. Some home, & some an hour+ away. On weekends we have tournaments, friends over, teens who want to hang out & need food.

I have a daughter who loves to talk my ear off until 11:30

Some days I see patients; some I do housework & get groceries; some I run errands/pay bills; & others I write/film content & develop plans for Refine.

My lack of routine is STILL hard for me, but I’ve worked hard to learn flexibility amid the chaos. A few tips I love:

“Something is better than nothing.” If you work with me, you will hear me say this for a lot of things, but especially when it comes to movement. I work out during the pockets of any given day, rather than a set time each day.

I get in 8-12k steps, & while sometimes it is a solid 3-4 mile walk, most days it’s 2-3 shorter walks.

Sunday nights I order groceries to be picked up on Monday (best service EVER) & go through all the school newsletters, so I’m prepared for the week.

I recently purchased a Skylight calendar, & it has become my family’s favorite thing! Highly recommended (worth every penny for how it keeps us all organized)

I do 1-2 loads of laundry each day, & I’ve taught all my kids (age 8-17) to do their OWN on an assigned day of the week.

I find life with teens & kids in school is SO busy but in such a different way than when my kids were little. YET, healthy habits & rhythms ARE possible.

We’re running our Healthy Habits challenge again in Sept-Oct, and I’d love for you to join us! If you’d like to establish some rhythms to help you live well and feel your best, comment HABITS for the info!

08/26/2026

Low back pain doesn’t have to be a part of the rest of your life.
If you’re tired of temporary fixes that only help for a little while, it may be time to look at the WHY behind your pain. If you’d like to finally get to the root of the problem, I’d love to see you!

Let’s put together a program for you that will have you enjoying your life without constant, nagging pain. 

If you’re local, schedule an appointment and let’s put together a plan that’s specific to you.
Not local? Don’t have time for appointments? I’ve got another option for you.

Pelvic Core is my online program designed to help women strengthen their core from the inside out. And no, it’s not just for women who leak! It’s helped hundreds of women better understand their core and work toward improving issues like low back pain, weakness, and pelvic floor dysfunction—all from home.

Your back pain doesn’t have to dictate what you can do. Let’s get you moving well again! Comment “back” for more info!

Interrupting all things women’s health bc this gorgeous girl needs a permanent spot here. 🤩So much of what I do with wom...
08/24/2026

Interrupting all things women’s health bc this gorgeous girl needs a permanent spot here. 🤩

So much of what I do with women is bc of something I’ve experienced. Difficult birth. Tough pregnancies. Pain postpartum. Believing lies. Insecurity. Body image struggles. Perfectionism. People pleasing. Shame.

And so much of my business is seeing God’s redemption, restoration, and healing in women’s lives - not just physically, but mentally, emotionally, spiritually.

Seeing women live free.

One place I get to do this first hand is in the lives of my kids. And I’ve messed a lot of things up as a mom, but I have witnessed the power of prayer and God’s hand of faithfulness in their lives. Thousands of prayers have been prayed for them and thousands more will be prayed. Words of Truth and verses have been spoken over them hundreds of times. Seeing them grow up and God’s hand truly at work in their life is such a gift of grace. This one is kind and compassionate. Secure in her own identity. A leader. Strong in her values and beliefs. Confident in who God made her to be. And it’s literally God’s redemption on display as one generation gets to see the next live free.

Happy senior year to the one who made me a mom. You are such an answer to prayer. May His Spirit guide you this year as you make big decisions and may you rest in His love and care for you.

📸: Midwest Photographer

Address

618 8th Street SE
Orange City, IA
51041

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