Birth Preparation can help minimize tearing in delivery. In this episode learn about your anatomy, diaphragmatic breathing, perineal massage, and various birthing positions. Preparing for delivery can impact your experience. For more information, get Heather's book, Connecting With Your Body Throughout Pregnancy, available on Amazon or https://linktr.ee/onesimplesteptoday

Have you suffered from constipation while on vacation? It's very uncomfortable. Understanding the causes and taking some intentional steps can relieve the constipation. In this episode, learn how movement, fiber, water and squatty potty can help counter constipation. For more information, go to www.onesimplestep.today

You've probably had those nights that you've lost track of how many trips to the bathroom! In this episode learn the healthy frequency, questions to ask yourself, and ways to delay the urge to urinate at night. For more information, go to: www.onesimplestep.today #onesimplesteptoday

2nd trimester is months 4, 5, 6 in pregnancy. Often this is characterized by more energy compared to 1st trimester. In this episode, 2nd trimester symptoms such as round ligament pain, constipation, swelling, and sleeping positions are discussed. For more information, go to www.onesimplestep.today.

Mammograms are usually ordered by your OBGYN after age 40. Knowing what to expect and how to prepare may ease your apprehension about having a mammogram. In this episode, I share my personal experiences about my recent 3D mammogram. Ladies, take care of yourself!

Stress Incontinence affects up to 1 in 3 women. The unwanted loss of urine can be embarrassing, frustrating and inconvenient. In this episode, we discuss the connection between the pelvic floor and incontinence symptoms and Kegels. Simple ways to improve your health. For more information, go to www.onesimplestep.today.

November is Bladder Health Awareness Month, so in this episode we will explore the 5 F's. Frequency, Flow, Fluids, Foods, and Freedom can impacts your bladder habits. You will learn how to be aware of your bladder habits and make improvements so you don't let your bladder control you. For more information, go to www.onesimplestep.today.

Scar massage is important after delivery as the body does a great job of healing. However, in postpartum, sometimes this can lead to pain due to decreased scar mobility. In this episode, the importance of scar massage is discussed and tips provided. For more information on women's health topics, go to www.onesimplestep.today.

Love for coffee is real, but how does it affect your bladder and bowel health? In this episode, learn about how coffee affects you and some simple steps to enjoy your coffee and still be healthy! Go to www.onesimplestep.today for additional resources about bladder and bowel health.