welcome to

The Refine Blog

I’ve learned that a little bit of intentionality goes a long way in accomplishing the goals we set for ourselves. This blog is meant to equip you with just that - simple tips, tricks, advice, and encouragement that help you live an intentional life. 

Inspiration for a intentional life

Blog

the latest

STOP saying this…

It does NOT take a lot of time.
It DOES take a small bit of intentionality.

read post

I’m Tanya.
I’ve learned that a little bit of intentionality goes a long way in accomplishing the goals we set for ourselves. This blog is meant to equip you with just that - simple tips, tricks, advice, and encouragement that help you live an intentional life. 
TOp categories
Get My Free Guide to the inner core!
Gimme that

STOP trusting your pelvic floor rehab to someone who’s never actually worked with vaginas. Would you trust your ACL rehab to some online “expert” who’s never rehabbed a knee? When you finished with surgery, how would you feel if the Dr said, “Ok, there are some great rehab options on YouTube – go check them […]

Read More

Common doesn’t have to be your normal. This is a phrase I often share with the patients I work with and women who are interested in women’s health physical therapy services.

Read More

Childbirth is beautiful – let’s do what we can with the things you CAN control so that you feel empowered, prepared, and knowledgeable for what’s to come.

Read More

No simple surgery doesn’t come with trauma to our bodies. Don’t be fooled into thinking that b/c surgery is commonplace or done every day, it won’t require proper recovery.

Read More

Try these FOUR exercises if you struggle with leaking while jumping and running!

Read More

Ten things I’d do differently if I had another baby.

Read More

Our bodies WILL go through seasons. It’s SUPPOSED to change through adolescence and into adulthood. It’s SUPPOSED to grow with pregnancy. Our body is SUPPOSED to age.

Read More

Do you struggle with leaking when you jump? (or sneeze, cough, laugh, or run?) Here’s a typical progression where I take a patient from… 1. Foundational level exercises (re-establishing “normal” brain-body control)⬇️2. Advanced levels where we move into functional movement (things you do in your every day – b/c I’ve not met someone who leaked […]

Read More

I think it might surprise you that “most” postpartum women who have had at least a couple of babies probably have some degree of prolapse.

Read More

Browse By Category

Lifestyle

Fitness & PT

Motherhood

Business

Recipes

Get in touch!

Relationships are the heart and soul of my business, and if you have a question or would like to connect, I’d LOVE to hear from you! Please reach out and I’d love to get to know you better or answer any questions you might have!!

Have a question? You can also check out our FAQs page!

Subscribe to my email list to stay up to date on everything I’m doing!

Get My Free Ebook on the Pelvic Floor & Inner Core When You Subscribe

Instagram

Sharing a bit of my heart, my daily life, and all things women's health.

@drtanyarowenhorst