the blog
Here you’ll find simple tips, tricks, advice, and encouragement that help you live an intentional life. I also believe that intentionality in one area spills over into others, and I hope these posts will help you with not only your health and fitness, but also intentional living in other areas as well.
My Top 10 Nutrition Tips for the Busy Woman
Do you struggle as a busy mom/woman to prioritize nutrition? Today I’m sharing my top 10 tips for busy women who want to prioritize nutrition for themselves and/or their families. You guys have asked me in stories to share more about nutrition, and though I’m absolutely not a nutrition expert (nor do I claim to […]
Core Strengthening: Right & Wrong!
Ever do a core workout and end up with sore hip flexors? That’s b/c your hip flexors are compensating for weak abs! You may be able to go through the motions of an exercise and complete it, yet still, be doing it ‘wrong.’ So today I’m sharing different modifications that can be made for a […]
The Best Piece of Advice I’m learning as a Mom
Sharing today ONE piece of advice I’m continuing to learn as a mom and wife – we will thrive most when we can adapt to new seasons. Now, I share this ONLY because I’m also the WORST at it, not b/c I’m perfect at it. 😉 I LOVE order, routine, and schedules. Pre-kids I had […]
Find a suit you like. Wear it. The End.
Swimsuits can feel like a necessary evil. I mean…we could avoid them completely, but that would make me really sad b/c no doubt we’d be missing out on some really fun times with our people if we decided to avoid swimsuits completely. The very best advice I’ve heard in reference to feeling comfortable in a […]
4 Tips for Avoiding Tearing During Labor
When I work with moms in preparation for labor and delivery I always give this advice: “There are things in L&D that we can control, and there will be things that we can’t control. Let’s do our best with the things we CAN control.” I can’t tell you that you’ll totally avoid tearing if you […]
Closet 101
At the beginning of the year, Todd and I sat down to budget, make some personal and family goals, and figure out priorities based on the answers to these questions. I always have a project up my sleeve, and though I have a few bigger ones in the back of my head, based on our […]
My ALL TIME favorite QUALITY Athleisure
I’m not sure EXACTLY when athleisure became a thing. I feel like time is wrapped up for me in baby intervals – like was this pre or post kid #1? 🙂 I know I certainly wasn’t wearing joggers OR leggings pre-kid #1-2, but I definitely know I was HERE for ALL the comfortable stretchy waistbands […]
How are you filling your cup?
What does it mean to you to have a filled cup? Does it sound like a dreamy phase that is unrealistic for the average frantic, busy woman living in our current American culture? It sure does to me! I was asked to speak on this topic a couple of weeks ago at our local @mops […]
5 Things to Ditch Today!
FIVE things to DITCH today if you want to make a lasting change: １ All-or-none mentality – this one kills the majority of changes we try to make. It MUST look a certain way or it’s not worth it. IE: the workout must be at least 30 min, the meal must be perfectly clean, and […]
The Secret to A Cash-Pay Business
What’s your first thought when you think of cash-pay? I’m guessing you see $$$. More expensive. Only for the wealthy. But I’d love to debunk a few myths today (PS: I’ve seen women from ALL income levels!) even though running a cash-pay business has some challenges, I would NEVER go back to insurance-based payments, & […]
Pain with sex is never normal.
View this post on Instagram A post shared by Dr. Tanya Rowenhorst, PT, DPT (@drtanyarowenhorst) Pain with sex is never normal. Common? Yes. In fact, over 85% of women will struggle with painful sex postpartum, but lest you think this is just an issue with vaginal birth, you’d be mistaken. I’ve seen women […]
Bracing Your Core!
View this post on Instagram A post shared by Dr. Tanya Rowenhorst, PT, DPT (@drtanyarowenhorst) All right, let’s talk this one out bc I know so many of you have heard, used, or taught these cues to encourage core activation during workouts. So what’s wrong with them? When using these cues, it typically […]
Holiday Gift Guide – $30 and Under
Probably my least favorite gifts to give are stocking stuffers, gift trades, and coming up with ideas for teachers, etc – not because I don’t love to give people gifts. I LOVE to give gifts! But I personally am not a fan of trinkets, clutter, useless items, or cheap things that will end up breaking, […]
Holiday Gift Guide – Tween Edition
I so dreaded the tween/teen phase around Christmas and birthdays b/c I thought they would be hard to shop for, but I’m actually finding that the past couple of years I have had a lot more gift ideas for my oldest daughter than I do the other kids. This seems odd, considering we are obviously […]
Holiday Gift Guide – Fair Trade Edition
If you’ve followed me for a while, you may have noticed that I’m passionate about fair trade and am pretty intentional about the products I purchase for myself and my family, as well as for my home and pantry. Years ago I attended my first Noonday party and learned about slave and child labor and […]
THREE exercises for Pelvic Floor relaxation
Sharing today THREE exercises for PF relaxation – We so often hear about pelvic floor weakness, and it’s true that this is very common, but did you know that many women struggle also with pelvic floor TIGHTNESS? To be clear – strong and tight are NOT the same thing! In fact, you can be tight […]
Seek Truth and Declare War
As I was helping my youngest get a dress on she stated with a smile on her face, “Now I’m beautiful!” I said, “Yes! But you were beautiful BEFORE you put the dress on. You are beautiful in whatever you wear, all the time!” And she simply smiled at me and we moved on. But […]
Fall Footwear Favorites
Earlier this year I shared a round-up of comfy and cute sandals for summer, and I thought it would be fun to share some shoes that I think meet this category for fall as well! As a PT, I’ve always been passionate about quality footwear b/c having well-supported feet not only makes our feet feel […]
Festive Fall Oatmeal Cream Pies🍁
I’ve had this recipe pinned for years, and I FINALLY made it a couple of weeks ago. It’s quintessential fall if you are into that sorta thing, 😉 it’s actually pretty simple, and it doesn’t make a huge batch, so you won’t be left with tons of leftovers, especially if you have 5 kids like […]
4 things to talk to your OB about before delivery
Have you ever wished in hindsight that you would have talked to your provider about something before it happened, or found out you had options but you weren’t aware of them? Over the years, I’ve seen hundreds of postpartum women and heard their birth stories. I’m also trained in intrapartum care, so I have the […]
The Single Habit that Changed My Life
I’m sure most people can think of times in their lives that felt like a low, hard spot. If you haven’t, you may just need to live a little longer. 🙂 We aren’t ever promised a life without hardship. Though I can point to a few times in my life that certainly felt like low […]
A Reflection on Year 2!
TWO YEARS! My last “baby” is already two years old, and just like a child turning two, it’s hard to believe where the time went! A business baby is similar to a real baby in that it can cause some sleepless nights, lots of wondering “what do I do now?” and also many awesome, sweet, […]
Back to School: Rhythms and Systems
Who else looks forward to back-to-school to get back into a more normal rhythm and schedule? 🙋🏼♀️I know I’m not the only one – I’ve heard it from several moms as well. There is something wonderful about the relaxed nature of summer, but I also believe that schedules help everyone function better. My E1 personality […]
Do You Believe Margin Matters?
Do you rest well? Are you intentional about leaving margin in your day or week? I will admit…I’m not, and I’m guessing you are similar b/c we live in a world of B.U.S.Y. I’m not great at leaving space or even minutes unfilled in my day or in my planner. Whenever I drop one thing […]
The Truth about Pregnancy Weight Gain
Did you love or hate being pregnant? Did you struggle with the weight gain associated with pregnancy? I’ve shared it in the past, but I definitely did not love pregnancy. In my earlier pregnancies, I’d work out hard and starve myself the day of my appts to be lighter on the scale. I know..ridiculous, but […]
Back To School: Pre-Teen Clothing
Starting last year, it’s been a challenge to find clothes that are appropriate for a not yet teen but not young girl. Clothing sizes tend to span sizes 6-14 in the exact same style, which can look inappropriate if you fall at either end of the spectrum. In general, shorts are short and shirts are […]
Navigating Goal Setting with Pre-Teens
I feel like more than ever, Todd and I are constantly aware of the changing seasons in our family. With our oldest being 12 and entered 7th grade, and our youngest just turning 3, we feel the changing tides. For what felt like FOREVER…we were having and raising babies and toddlers. For 11.5 years I […]
A Friday Favorite: Fiesta Bean Dip
Sharing one of my favorite summer recipes today that serves a crowd! This has been a favorite Rowenhorst family recipe that I received from Todd’s aunt, and I make it multiple times per summer, especially if we’re getting together with friends. It honestly lasts for several days in the fridge and works great with your […]
Five Rhythms of Rest We’ve Implemented
Sharing today the Five ways Todd and I have implemented rhythms of rest into our lives this past year, and HOW they have helped our family, health, and marriage! Todd and I both own our own businesses and can have tendencies of workaholism, meaning it’s hard for us to turn off our work brains and […]
Switching It Up: Birthing Positions
What position did you give birth in? If you’re like 60-70% of women, you gave birth on your back. Why is this the most common birthing position? It’s the one most preferred by providers. It’s the position they’re most familiar with and have a great visual of what’s going on. 🤰🏼 Why isn’t it the […]
Summer Sandal Round Up
Who can identify with this: summer shoe shopping meant dropping by Old Navy to pick up a pair or two of colored flip flops and living in them all summer long! 🩴 Maybe you still do? Does Old Navy still make those cheap flip-flops in every color under the sun? I obviously haven’t checked recently!😀 […]
The (not so pretty) Story Behind our VRBO Lake Cottage
I’ve shared bits and pieces about our Lake Cottage on SM as we spend time there, but I thought it would be fun to share our story from the beginning as it certainly was not what we expected! Back in May of 2019, I started getting a wild hair. Todd and I have both ALWAYS […]
My Journey to Freedom During Postpartum Weight Loss
Having 5 kids in 9 years is not easy on a body. My body has carried, nourished, and grown 5 full-term babies. It has stretched and been worn thin. It has given birth vaginally 5 times, been torn, been cut, and also…it has recovered. I’ve recovered from chronic back pain. I’ve recovered full pelvic floor […]
My Go-To Summer Treat!
Aren’t s’mores the iconic treat of the summer season? 😋 Sharing today my go-to summer treat to bring to a gathering that will have everyone asking for the recipe, but will also be the easiest thing you make. If you are new around here, I’m all about fueling my body with nutrition that helps me […]
Have you Been Wondering if You’re Enough?
Have you lived under the lie of feeling like you’re “not enough” as a mom? As a young mom who was a striving perfectionist and wanted to be excellent at everything I did, I always fell short of what I thought I should be. It didn’t matter how much or how little I worked, what […]
What you really should know about returning to running postpartum
I was the anxious mom counting down the days until my 6-week postpartum visit so that I could start running again. I was the mom pushing her baby down the road in the new jogging stroller trying to prove to myself that my body WOULD “go back to normal” like I hadn’t just pushed a […]
Let’s Talk about the Postpartum Body
How did you feel about your body when you looked in the mirror after giving birth? Did you feel strong and empowered? Did you rejoice in the goodness of what your body had done (regardless of how you gave birth)? Did you feel disappointed? Did you feel shocked by what you saw? I think we […]
How I’m teaching my kids to take their thoughts captive.
As a 37-year-old woman, I’m in the thick of training my mind. For most of my life, my thoughts ruled my mind. True or not, I allowed them to take up space and become my beliefs. Now as an adult, I’m learning how to actually control my mind and it’s not always an easy process! […]
Changing Your Thoughts on Nutrition
How’s your relationship with food? This is something I used to feel so much shame over. For years I didn’t want to share that I had food issues. And then once I started sharing, I realized that I’m not alone. Our relationship with food is complicated. Food is necessary. We need it to survive. There’s […]
Why You Can’t Balance it All
How many of you often feel like you’re walking a tightrope with 10 clumsy hats on? There is SO much advice on balance – balancing all the roles we have as moms, wives, business owners, leaders, and all the things you’ve been called to do. Goodness, you could read 100 different books on it, and […]
How I Implement Family Systems
At the beginning of the New Year, I knew I needed to give my home life an overhaul. 2020 was quite the year for all of us, and though there was also GOOD in 2020 and so many ways I saw God work, I knew that God was calling me to less so that I […]
The Honest Truth about the Body
In physical therapy school, I spent a lot of time in a sports bra. Sometime during the first week, the professor had us all line up in two rows facing each other, shoulder to shoulder, and analyze the person across from us. It felt awkward, and yet it was a good training tool. The body […]
My Top Favorites: Modest, Cute, & Quality Swimwear
I might be a women’s health PT who speaks some truth, but I’m also a girl who enjoys girly things. I used to think ALL care for outward things – fashion, make-up, decor, etc. was just plain worldly and selfish and was vain to talk or think about. I felt guilty that I actually inwardly […]
You’re Not Meant To Belong💕
Have you heard the phrase…Little Kids, Little Problems, Big Kids, Bigger Problems? As a mom of five who currently has kids age 2 -12, I get this on a deeper level. I stand smack dab in the middle of raising my 5th toddler (hello fits over EVERY. SINGLE. THING) and trying REALLY hard not to […]
Dutch Delights: Almond Cake Recipe
There are several things the Dutch do well – they are the royalty of cleanliness, they have a strong work ethic…and they know their sugary treats. 😉 Most dutch women know a thing or two about making a big pan of bars to feed a crowd, and it makes me sad that some of you […]
3 Exercises for Getting Back into Running!
When I was 5 wks postpartum with my first baby, I started running again. It did not feel great, but my mind was obsessed with losing the baby weight & the only way I knew was to run. I hadn’t done any core work, I just started. For so much of my life an easy […]
Three Ways to Incorporate FUNCTION, CORE, and BALANCE into your workouts!
I love an exercise that’s a good multi-tasker and these lunges certainly fit the bill! They incorporate three things I’m passionate about: 1. Function – lunges are about as functional as you can get. How many times do you lunge during the day without even thinking about it? It might not look like a perfect […]
Secrets to Maintaining A Healthy Lifestyle
Things I (and those I know & respect) DON’T do to maintain a healthy lifestyle: Count calories, macros, carb cycling, or fast for most of the day. Try out the latest diet that “so & so” lost 20# in 3 weeks Pay for expensive supplements, shakes, or meal replacements that are advertised as “necessary” for […]
Why Growth and Pride Can’t Walk Together
Growth and Pride don’t walk together – If you want to grow in any area of your life, you need to lay down your pride. In my own life, my biggest times of growth have occurred when I laid down my pride: Taking a class that is FAR outside of my comfort zone OR taking […]
That Time I Healed my Relationship with Oatmeal
In college, I ate oatmeal 1-2x/day. I had a cafeteria plan, so it’s not like there was a lack of food, but let me tell you why: Because I thought it filled me up for the least amount of calories. And it’s actually really sad. I’d go to the cafeteria, pour myself a HALF serving […]
7 things I’ve Learned about a Healthy Marriage
7 things I’ve learned about a healthy marriage in 17 years: Communication can’t be more highly prioritized. TALK. ABOUT. IT. Talk about your concerns, your finances, your needs, your schedules, your disagreements, your hurts, your frustrations. Stuffing and ignoring help ZERO percent of the time. ZERO. It might feel like a decent band-aid but that […]
My top 3 tips to Raising Kids who have a Healthy Relationship with Food
Let’s talk about raising kids who have a healthy relationship with food… First of all, can I say that I am not an expert in this area? But whether you are like me and you have a history of a poor relationship with food, or you have never had issues, I think this is a […]
Creating Order from Chaos!
Does your home feel like chaos? Mine did. It still often does. And I believe occasional chaos/busyness is a part of life. I have 5 kids. Our house is loud and busy, our minutes filled to the brim with very few outside pleasures. But I was convicted for the past 6 months that we […]
A Message that will Change the World✨
The other day I sat in a course on sexual dysfunction. The instructor was teaching about the harmful effects of birth control on our hormones, and it was super informative. But then she said something that made me pause. She said that she was SO glad she didn’t have any daughters. She’d hate to have […]
What is a Pelvic Health Physical Therapy Appointment?
Does the idea of seeing a pelvic health specialist make you squirm a bit? Kind of like going in for a pap smear or a mammogram? Or maybe worse? I’d love to put a kibosh on the scary vibes b/c my goal is to be the HIGHLIGHT of your day! 🙂 So let’s reveal all […]
My Guide to Break Up the Marriage of Food & Exercise
Do you often think of your workout as payment for what you ate that day? Do you eat the piece of cake and think, well now I better get that run in. OR…do you go for the run and think…well now I CAN eat the piece of cake later? This used to be me. I […]
Business as a Mom, Wife, and Believer Pt 3
The past few days I have shared my heart for doing business well as a mom, wife, and believer. (You can view posts 1 & 2 here!) Today I am wrapping up my thoughts and encouraging you wherever you are at in this journey of working, following God’s lead, and loving your people well. As […]
Business as a Mom, Wife, and Believer Part 2
A few days ago I introduced this new mini-series on approaching business as a mom, wife, and believer. I believe in two things: God AND family should come before our business and work. These are priorities that are aligned biblically with the Word, but this is going to look different in your life than mine. […]
6 Stretches for Back Pain
Cat/Cow – This exercise is great for spinal mobility. On all fours, start with a neutral spine (normal curvature) and slowly move between trunk flexion and trunk extension, arching the back and then rounding the other direction. Move slowly and do not push into pain. Do 10x 3-D Hamstring Stretch – I love a good […]
A Quick Holiday Tabata Workout!🌲
Tabata is a type of high-intensity interval workout known for its great benefits in a short time frame. I find this type of workout perfect for the holiday season when you’re short on time but know that moving is a KIND choice for the temple you’ve been given! Here are the details: Repeat each move […]
Business as a Mom, Wife, and Believer
I never in a million years thought I’d own a business. This wasn’t my life-long dream…I was too practical for that. I dreamt of running my own business, sure! But it was only ever that – a daydream. My real-life dream was to become a PT, work part-time, and be a mom. Before I even went […]
My Favorite Holiday Treat
Sharing with you ONE of my two very favorite Christmas goodies today! I might eat my salads most days, but I totally believe in enjoying a sweet here or there! The key – I’m going to make sure it’s worth it! So I’m choosing my very favorite and make sure it’s super satisfying. The original […]
A Fun & Festive Salad
Earlier this year I shared my favorite everyday salads. Today I have one that is too good not to share! Underneath all this goodness is a pile of spinach. Who says a salad can’t be festive? Here is what you’ll need: Pomegranate seeds Dried cranberries Sliced pears Feta cheese Toasted walnuts Spinach Vinaigrette: 3 T […]
Holiday Gifts Worth the Investment – Part 2
Today I am sharing Part 2 of my holiday gifts to invest in (check out part 1 here). I am big on making smart investments in things that will last you a long time. The following items are definitely quality over quantity, but they are purchases that will last you for years to come! 1 […]
Holiday Gifts Worth the Investment
Today I am sharing Part 1 of my holiday gifts to invest in. I am big on making smart investments in things that will last you a long time. The following items are definitely quality over quantity, but they are purchases that will last you for years to come! 1 | 2 | 3 | […]
FIVE Truths for the Postpartum Momma
FIVE Truths for the Postpartum Momma (and any woman who has carried a child): Your body has done tremendous work, whether you gave birth vaginally or c-section, 2 hours of labor or 42 hrs, epidural or completely natural, home birth or hospital birth. Your postpartum body is beautiful. I know, it’s not what the world […]
Pumpkin Zucchini Muffins
Fall is the perfect time to cozy up inside and do some baking. Today I am sharing a fun fall recipe I made recently- Pumpkin Zucchini Muffins! Ingredients: 2 1/4 cups all-purpose flour, or sub Bob’s 1:1 GF flour, if needed 1/4 cup brown sugar, packed 1/4 cup granulated sugar 1 teaspoon baking soda 1 […]
FIVE ways to sneak in some N.E.A.T!
Sharing with you today FIVE ways to sneak in some N.E.A.T! NEAT stands for non-exercise activity thermogenesis. I was first introduced to NEAT and the importance of it in decreasing stress from @fatlosslifestyleschool. Ever since I have been working at implementing this into my lifestyle b/c I’ve seen how effective it is!! I learned a […]
No Lack in the Kingdom
I was born with a competitive drive. I liked to win at games, I liked the praise of being the best, I liked to know that I got the best grade, and so on. Competition in some ways can make us better. It keeps us from getting complacent with our talents and expecting more than […]
Peanut Butter Granola
We eat a lot of greek yogurt around our home, as it’s one of a few snacks that is filled with protein that my kids really enjoy! We have many toppings we throw into our yogurt, but granola is by far the top choice! I fell in love with KIND brand’s peanut butter granola, but […]
Family Movement
How do you help your kids develop a healthy relationship with movement? For a chunk of my life, movement was about burning calories. It was about controlling my weight. It was about competition, mostly with myself. And it was a punishment for eating. Movement gave me a high, yes, but there was no actual joy […]
10 Things You Don’t Have to Settle For
Sharing with you today TEN Things you don’t have to settle for: Debilitating pain during pregnancy – when asking a group of pregnant women whether or not they experienced pain during pregnancy, 75% raised their hands and said they had, but very few actually pursue treatment for pain. Most assume that pain in pregnancy is […]
Refine PT: The Story (Part 3)
It has been so fun to look back over part 1 and part 2 of this story. Now as I think about where I am at one year in, so much has changed over the last few months! 2019 went right along with a slow steady increase in patients. I continued teaching fitness but really […]
Refine PT: The Story (Part 2)
As I mentioned in my last post, God used an MLM health coaching experience that I didn’t love, to slowly weave a path to Revelation Wellness®, who taught me to die to my strongholds (fears) and say YES to starting my own business. I originally kept the name “Refining Wellness” as my business name b/c […]
Refine PT: The Story (Part 1)
The journey to Refine PT has certainly had a few twists and turns. Whether you are a patient, a friend, someone who has followed along on this journey with me, someone new to my business, or someone hoping to start their own business someday, I’d love to share how God orchestrated these events as His hand […]
Everyday Salads
Salads have become my go-to for lunch for quite a while now because they are: Filling A great way to get in a LOT of veggies Can have a ton of variety I find that as long as I keep a variety of ingredients on hand, it’s pretty easy to keep salads interesting and I […]
Raising our Daughters with Positive Body Image
I can still remember my first negative body image thought. I had to have been in early elementary school and remember sitting down, looking down at my thighs pressed against the seat, and thinking that they looked fat. Had someone first told me something? Made a joke? Stated a dumb comment? I’m not sure. When […]
Baby Products I Loved for Being Active!
Hi Friends! I’ve had the joy and pleasure of serving many new moms in the last few months. As a mom of five, I’ve been through the gamut of emotions and experiences with the prenatal and postpartum period. It’s a JOY of mine to help you navigate through it both physically, and mentally/emotionally as well. […]
Importance of Specific Prenatal Exercise
Hey friends, it’s been awhile right? I haven’t touched the blog for quite some time, and it’s also been a couple months since I’ve posted or done anything with Refining Wellness. Why? It’s not a simple answer, but the closest is that I feel like I’m in a transition period in life where I am […]
Importance of Specific Postpartum Exercise
Hello There! I’m back again to talk about postpartum exercise! I’m excited to soon begin postpartum exercise classes at Orange City Area Health System beginning this week! This will be offered to any woman who is beyond 6 weeks postpartum and has been cleared by their physician to resume exercise as tolerated. Today I’d love […]
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