Tanya Rowenhorst, PT, DPT

The right provider can completely change your birth experience.

As a pelvic health physical therapist, I’ve worked with hundreds of women through pregnancy and postpartum, and one thing I’ve learned is this: who you choose to care for you during pregnancy matters.

Here are 3 quick tips I share with my patients to help prepare for labor and delivery:
+ Choose your provider wisely. Every provider has a different philosophy and practice style, and those differences can shape your birth experience.
+ Ask questions. Your prenatal appointments are your opportunity to understand your options and make informed decisions.
+ Remember - you have a choice. You’re not “stuck.” If your provider isn’t the right fit for you, it’s okay to switch. You deserve to feel heard, respected, and supported throughout your pregnancy.

The goal isn’t to find a “perfect” provider; it’s to find one whose approach aligns with your values and helps you feel confident heading into birth.

Want to feel even more prepared for labor and delivery? Comment “CHECKLIST” and I’ll send you my FREE Labor & Delivery Checklist, filled with practical tips to help you prepare for birth with confidence.

As a physical therapist, I’ve had the privilege of working with thousands of people across every stage of life. I’ve seen what it looks like to age well...and what it looks like when our bodies begin limiting the life we want to live.

While we can’t control everything about aging, we can make wise choices today that help us move well tomorrow.

That’s why I don’t believe movement is just about burning calories or changing how we look. It’s about building the strength, balance, and resilience to keep doing the things we love for years to come.

Every time I lace up my shoes, I hope it’s an act of gratitude, obedience, and worship to the good God who gave me this body. Not so I can earn my worth, but so I can faithfully serve Him and love others well.

If pain, weakness, leaking, or fear of movement has been holding you back, you don’t have to figure it out alone. Whether you need one-on-one physical therapy or want to build strength through Refine Fitness (in-person or online), I’d love to help you keep moving for life.

Comment “MOVE,” and we’ll send you the information that’s the best fit for where you are today.

The mistake I see so many women making…

You’re working out for vanity’s sake only.

Here’s why this never works and keeps you on an endless hamster wheel:

+ You’re striving after a moving needle - there will never be “good enough” when it comes to our appearance. There will always be another pound to lose, a new wrinkle, some grey hairs that pop up. We are all aging, and as much as we can strive to stay at 18, it will take more and more work to maintain that appearance.

+ Achieving physical results either leads to pride or fear (look at me, or what if I lose it?) Both keep us striving to maintain whatever we think we’ve gained.

+ We are all aging every single day. Life is short, and moving only to “look good” is typically not enough, especially with every passing year. We are made for more than just what we look like - our value is so much greater than that. God has given you a greater purpose and identity in HIM. Our movement is designed to be an act of worship to the God who created our good bodies - to build strength mentally, emotionally, and physically so we can do the work he has given us here on earth.

If you’d like a new perspective, join us in Refine Fitness in-person or online! There are 1,000 voices telling you to move for yourself, but if you want to stop striving and actually enjoy movement without living in fear, I’d love to show you the way that has brought FREEDOM to me and many others.

3 things you’re doing wrong when you lift 💪

1. Lifting weights that are too light - If you can get to 10 reps and feel like you could easily do 5 more, you need a heavier weight. Most women are picking up the same 5 # weights month after month, but we not only need to overload the system, we need to overload it correctly. In an ideal world, when you get to your last rep, you should be a few reps away from failure (unable to complete another rep).

2. Not making your movement count - in this example, I’m moving too fast and letting my weights drop. Most people move too fast and are using momentum and gravity to do some of the work for them. Slowing your movement down in BOTH directions means your muscle, core, and balance have to work a lot harder!

3. Lifting too heavy/poor form - these don’t always go together but often do. When we lift too heavy, we lose good form in order to get through each rep, making our motion ineffective and putting ourselves at risk for energy. Only lift a weight that you can do with good form through each rep. As soon as you lose your form, it’s time for a break or to decrease your weight.

Save these tips for your next workout and double-check your weight, form, and speed!

In Refine Fitness, every single move is filmed with proper form, breathing, and inner core contraction. If you’re not sure how to lift or where to start, I’d love to be your guide and show you not only HOW to lift, but how to properly build muscle for LIFE!

Comment “FORM,” and I’ll dm you the program info!