We are very excited that you’ve trusted us with your bladder and pelvic health. Let’s begin your journey!

• STEP 1. Prepare for your program by scrolling through the PROGRAM CALENDAR below. This easy-to-use calendar shows you which content to complete each day. All of the content can be accessed by clicking on the content sections on the left of this page (EDUCATION, NUTRITION, WORKOUTS, BLADDER DIARY).
• STEP 2. Get Started. Your first week (BEFORE YOU BEGIN) is a week-long introduction to your healthy pelvic floor. This week includes education modules and an introduction to the Kegel Squeeze. You should also fill out your first 1-DAY BLADDER DIARY to get a record of your bladder control before Hfitness.
• STEP 3. Begin your program. Follow your calendar to guide your pelvic floor exercise sessions. In general, these are schedule every other day. MONTH 1 focuses on building basic pelvic floor strength and learning important core skills, while MONTH 2 includes proper posture, breathing, and stretching. Your MAINTENANCE MONTHS provide guidance to help maintain your progress.
• STEP 4. At the same time, it is important to work on your nutrition. Your NUTRITION module is a 4-week healthy bladder diet where you can learn to identify and avoid common foods and drinks that may irritate your bladder. This module should be completed each week along with your pelvic exercises.
• STEP 5. The fun part. Following completion of your program, fill out another BLADDER DIARY and see how much progress you have made!
• WANT MORE HELP? Our VIDEO OVERVIEW walks you each step of your program towards success!