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One Simple Step Today

Heather Marra, PT, MPT, PRPC, PCES

23 episodes

1 hour ago

Education for Empowering women to take the steps to Health and Healing. We talk about women's health issues and practical ways for you to find healing! As a Physical Therapist, I have specialized in women’s health over the past 20 years. I have walked in your shoes and I have taken many classes. I have seen many patients and shared in the ups and downs and reality of doing life together! I want to help you gain confidence, strength, health and wholeness! I want to walk with you as a coach to achieve your goals!

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Health & Fitness

All content for One Simple Step Today is the property of Heather Marra, PT, MPT, PRPC, PCES and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

Education for Empowering women to take the steps to Health and Healing. We talk about women's health issues and practical ways for you to find healing! As a Physical Therapist, I have specialized in women’s health over the past 20 years. I have walked in your shoes and I have taken many classes. I have seen many patients and shared in the ups and downs and reality of doing life together! I want to help you gain confidence, strength, health and wholeness! I want to walk with you as a coach to achieve your goals!

Show more...

Health & Fitness

Episodes (20/23)

One Simple Step Today

Pelvic Health 101

This is the re-aired episode of Java with Juli podcast, an outreach of Authentic Intimacy (www.authenticintimacy.com). Dr. Juli Slattery and I discussed everything Pelvic Health. No topic was off-limits. Listen and learn!

If you have any questions, you can reach me at: tech@oneismplestep.today

1 year ago

45 minutes 45 seconds

One Simple Step Today

"I don't want to tear!" Preparing your Pelvic Floor for delivery.

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

4 years ago

11 minutes 47 seconds

One Simple Step Today

Traveler's Constipation

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

4 years ago

6 minutes 2 seconds

One Simple Step Today

Nighttime urination: Nocturia. How many times is normal?

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

4 years ago

8 minutes 42 seconds

One Simple Step Today

2nd Trimester: Symptoms, Changes, and what to expect.

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.

4 years ago

16 minutes 13 seconds

One Simple Step Today

Let's discuss Mammograms!

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!

4 years ago

5 minutes 39 seconds

One Simple Step Today

Stress Incontinence: causes, symptoms, tips and treatment.

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.

4 years ago

11 minutes 41 seconds

One Simple Step Today

Bladder Habits for Better Bladder Health.

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.

4 years ago

12 minutes 5 seconds

One Simple Step Today

Scar massage after C-section or Vaginal Delivery

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.

5 years ago

7 minutes 15 seconds

One Simple Step Today

I love coffee, but....what about my bladder?

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.

5 years ago

8 minutes 37 seconds

One Simple Step Today

Freezer Meal Tips for New Moms

Preparing food for after delivery is important. Listen to this episode for freezer meal tips with ways to partial prep meals. Meat, veggies and fruits are discussed as well. For more information, visit www.onesimplestep.today

5 years ago

7 minutes 39 seconds

One Simple Step Today

What to wear to Pelvic Floor Therapy? What to expect at my first visit?

What to wear is an important question when you are preparing for your first pelvic floor physical therapy appointment. Included in this episode are some tips for clothes and shoes. Additionally, what to expect at your first visit will have ease your fears and give you confidence.

5 years ago

8 minutes 56 seconds

One Simple Step Today

Sex after Baby| Why wait? What's happened to the pelvic floor?

Sex After Baby, you may have questions and in this episode, answers and tips are discussed. Included are reasons why you need to wait, why is my sex drive decreased, what to do if there's pain with sex. Sex should be pain free and enjoyable. There's help available.

5 years ago

10 minutes 43 seconds

One Simple Step Today

Postpartum Pelvic Floor Tips, 3 Things TO DO and 3 Things TO AVOID.

Reconnecting to your pelvic floor in postpartum is so important. Remembering the basics is a great place to start, especially in the first 6 weeks. In this episode, you'll learn how to breathe and move with your pelvic floor. Also, avoid some activities to prevent hurting your pelvic floor.

5 years ago

9 minutes 6 seconds

One Simple Step Today

Postpartum Anxiety | What You Need To Know

Postpartum Anxiety impacts 10% of New Moms. It can cause a great deal of emotional and physical pain. In this episode, we will explore postpartum anxiety, the causes, potential treatment options, and places for you to get help and support. Be sure to check out www.onesimplestep.today for additional resources to help you deal with Postpartum Anxiety.

5 years ago

10 minutes 42 seconds

One Simple Step Today

Hydration Doesn't Have To Be Boring | Tips To Stay Hydrated

Almost everyone needs more water, but especially pregnant women. In this episode, we will talk about ways to make hydration and water consumption more enjoyable. Especially during pregnancy drinking enough water can be hard, so listen to this episode and get the encouragement and tips you need to keep hydrated.

5 years ago

9 minutes 13 seconds

One Simple Step Today

3 Tips for a Healthy Bladder!

3 Tips for a Healthy Bladder! How are your peeing habits? These 3 questions are discussed: How often do you go? How full is your bladder? What color is your urine? Don't ignore your bladder habits. #onesimplesteptoday

5 years ago

4 minutes 50 seconds

One Simple Step Today

Childbirth Doula

What is a Doula? Is a Doula and midwife different? In this interview we'll talk with Tiffany Hardegree, @tmhardegree, a Childbirth Doula to answer those questions and more. We'll explore: What is a Doula and what they do? How can a Doula help you if you are pregnant? We'll also provide pregnancy tips for working with a Doula and questions you should ask a Doula. Sit back and enjoy the interview and I hope by the end of this you can answer the question What is a Doula and what do they do! Visit my website for additional resources: www.onesimplestep.today Follow on FB - https://www.facebook.com/OneSimpleSte... Follow on TWT - @simpletoday Follow on IG - @onesimplesteptoday Thanks for visiting! My online information, emails and products are a resource guide for educational and information purposes only. They are for people looking for more information, not a substitute for working with a licensed medical professional. By viewing this website or YouTube channel you acknowledge that I cannot guarantee any particular results, nor am I supplying medical advice. You follow any information or recommendations on this YouTube channel, website, emails or affiliate sites at your own risk. If you need medical advice, please seek it immediately from a qualified medical professional. Your use of this site and the resources are subject to our terms and conditions.

5 years ago

20 minutes 21 seconds

One Simple Step Today

Treatments for Heavy Bleeding During Periods | Endometrial Ablation for Heavy Bleeding? Personal Reflections

Many women suffer from heavy bleeding during periods, in fact 1 in 3 women describe their periods as heavy. There are many Treatments for Heavy Bleeding During Periods, one of those is Endometrial ablation. In this episode, I share my personal journey of choosing the treatment for my heavy bleeding. I explain the decision process, procedure and recovery process. There are many treatment options. Being informed, doing research, asking questions can help anyone make the best decision about their health.

5 years ago

8 minutes 52 seconds

One Simple Step Today

Tips for Relieving Constipation in Pregnancy

Frustrated by constipation? Over 25% of pregnant women deal with constipation. In this episode, find 6 tips + bonus for finding relief from constipation. In this episode we'll explore the causes of constipation and ways to relieve them during pregnancy. I hope you find this episode helpful as you continue on your pregnancy journey. Be sure to like the episode if you found it helpful and share it with a friend!

For more resources and information:

Visit my website for additional resources: www.onesimplestep.today

Follow on FB - https://www.facebook.com/OneSimpleStep

Follow on TWT - @simpletoday

Follow on IG - @onesimplesteptoday

Thanks for visiting! My online information, emails and products are a resource guide for educational and information purposes only. They are for people looking for more information, not a substitute for working with a licensed medical professional. By viewing this website, podcast, or YouTube channel you acknowledge that I cannot guarantee any particular results, nor am I supplying medical advice. You follow any information or recommendations on this YouTube channel, website, emails or affiliate sites at your own risk. If you need medical advice, please seek it immediately from a qualified medical professional. Your use of this site and the resources are subject to our terms and conditions.

5 years ago

10 minutes 19 seconds