It’s been a little quiet here lately, but only because the Fitness Fertility team has been busy preparing something special for you! In this quick check-in, they share what’s been going on behind the scenes and what you can look forward to in the upcoming season. Get ready for more episodes dedicated to helping you reach your fitness and fertility goals. Stay tuned, and best wishes on your journey!

In this episode, host Maria answers a listener’s question: "Is your advice based on research?" The short answer: yes! Maria combines her love for gynecology and sports journals to provide research-backed guidance on fitness and fertility. She shares five key ways fitness supports fertility: 1. **Improved Ovulatory Function**: Regular, moderate exercise is linked to better ovulation, which reduces the risk of ovulatory infertility. 2. **Enhanced Sperm Quality**: Moderate exercise in men improves sperm quality by reducing oxidative stress and increasing antioxidants, boosting conception chances. 3. **Impact on PCOS**: For women with PCOS, exercise improves insulin sensitivity and menstrual regularity, leading to better reproductive outcomes. Maria shares her personal success with fitness during her fertility journey. 4. **Weight Management**: A 5-10% weight loss through exercise can improve fertility markers and reproductive hormones in overweight women. 5. **Reduced Risk of Miscarriage**: Studies show that women who exercise regularly have a lower risk of miscarriage and better IVF success rates. Maria encourages listeners to reflect on their own fitness habits and to reach out on Instagram @fitness_fertility for support on their fertility journey. --- Subscribe and leave a review!

Welcome to Fertility Focus, your weekly guide to improving fertility. I'm Maria, a personal trainer specializing in fertility. This week, we explore five unspoken challenges women face on their fertility journey, from emotional impact to financial stress. Remember, you're not alone. Find your tribe for support. Join me on Instagram @FitnessFertility and visit fitnessfertility.com for free workouts. Tune in every Friday for expert interviews and discussions on fitness and fertility. Share this show to help others on their journey.

Welcome to Fertility Focus! In this weekly minisode, Maria, a personal trainer specializing in fertility, guides you through actionable steps to enhance your fitness and fertility. Whether you're preparing for IVF, managing your BMI, or fully committed to your trying to conceive (TTC) journey, tune in every Tuesday for tips that empower you to take control. September marks a pivotal time to recommit to your fitness and fertility goals. With 12 weeks until December, it's the perfect opportunity to make meaningful changes that can boost your chances of conception. In this episode, Maria discusses five key benefits you can achieve by following a fertility-focused plan: 1. **Improved Hormonal Balance** 2. **Enhanced Physical Fitness** 3. **Healthy Weight Management** 4. **Reduced Stress Levels** 5. **Improved Nutrition** These 12 weeks are a golden opportunity to set the foundation for a healthy pregnancy. Remember, the time will pass anyway, so why not use it to maximize your fertility? Follow Maria on Instagram @FitnessFertility for community support, free workouts, and more. Don't forget to subscribe to the Fitness Fertility Podcast and share the show with others who might need support on their TTC journey.

Maria is joined by Julia Young, a seasoned fertility nutritionist, who shares key insights on nutrition and fertility. 1. **Foods to Boost Fertility**: - Emphasize a Mediterranean diet—rich in fruits, vegetables, lean proteins, good fats (e.g., avocados, olive oil), and moderate dairy. - Minimize red meat and sweet foods. 2. **Foods to Avoid**: - Steer clear of ultra-processed foods, sugary drinks, and refined carbohydrates. - Avoid low-fat diets and limit alcohol and caffeine, which can negatively affect hormone balance. 3. **Diet Types & Fertility**: - Vegan, vegetarian, and keto diets can impact nutrient levels crucial for fertility. - Ensure adequate iron, B12, protein, and choline intake, especially on restrictive diets. 4. **Meal Timing**: - Avoid skipping meals, especially breakfast. A 12-hour overnight fast and avoiding late-night eating can support fertility. 5. **Artificial Sweeteners**: - Limit their use as they can disrupt gut health and increase sugar cravings. **Connect with Julia**: Visit [www.juliayoungnutrition.com](http://www.juliayoungnutrition.com) for resources, free training, and to book a fertility review. **Join Maria's Community**: Follow on Instagram @FitnessFertility and visit [fitnessfertility.com](http://www.fitnessfertility.com) for free workouts and more. Don't forget to subscribe and share the podcast!

### Episode Summary: 5 Tips to Reignite Your Fitness Routine Post-Holiday with a Fertility-Focused Approach In this week’s episode of The Fitness Fertility Podcast, host Maria shares five essential tips for getting back into your fitness routine after returning from a holiday, with a special focus on supporting your fertility. If you’ve taken a break from exercise, these strategies will help you ease back into your workouts while keeping your reproductive health in check. Maria begins by emphasizing the importance of **easing back into your routine**. She suggests starting with gentle, low-impact exercises like walking, swimming, or yoga. This approach allows your body to reacclimate without overexertion, which is particularly important when trying to conceive, as it helps maintain hormonal balance. Next, Maria highlights the value of **prioritizing consistency over intensity**. Instead of diving straight into intense workouts, she recommends focusing on shorter, more frequent sessions. This gradual return helps your body adjust smoothly and avoids potential disruptions to your menstrual cycle or ovulation. Nutrition also plays a critical role in this transition. Maria advises listeners to **focus on fertility-friendly nutrition** by rebalancing their diet with nutrient-rich foods, including fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Staying hydrated, especially after traveling, is essential for both overall well-being and reproductive health. Recognizing the impact of stress on fertility, Maria encourages incorporating **stress-relieving activities** such as mindfulness meditation, deep breathing exercises, or gentle yoga into your routine. These practices not only support mental health but also help regulate the hormones involved in fertility. Finally, Maria reminds listeners to **set realistic expectations**. It may take time to return to your pre-holiday fitness level, so patience is key. By avoiding unnecessary pressure, you can maintain a positive mindset, which is crucial for both your fitness and fertility journey. With these five tips, Maria guides you through a mindful and gradual approach to reestablishing your fitness routine while keeping your fertility goals on track.

In this week's episode of *Fertility Focus*, Maria chats with Sarah Root, founder of Root2Health, who empowers women on their fertility journeys through nutrition and lifestyle. Sarah shares her top five strategies for managing stress, emphasizing the importance of relaxation techniques, personalized adaptogens like ashwagandha, and the critical role of quality sleep. She also highlights the significance of morning light exposure and finding joy in hobbies. Sarah explains how stress impacts fertility, with red flags like digestive issues, mood changes, and disruptions to the menstrual cycle. She recommends the Dutch test for assessing stress, which provides a comprehensive view of hormone health. Sarah also discusses how stress can lower progesterone, affecting implantation, and how it disrupts gut health, often leading to skin issues and mental health challenges. She advises focusing on adrenal health to support overall hormone balance. To connect with Sarah, follow her on Instagram at root2health underscore nutrition. To find Maria at Fitness Fertility, give her a follow on instagram at fitness_fertility . Tune in to learn actionable steps to support your fertility journey.

In this week's Fertility Focus minisode, I’m sharing some of the most valuable insights I’ve gained about taking control of your fertility journey. As a personal trainer who specialises in fertility, I’ve worked closely with nutritionists, clinicians, therapists, and other professionals. Today, I’m excited to share five actionable tips that can help you maximise your chances of success, whether you’re preparing for IVF, managing your BMI, or giving everything you’ve got to your trying-to-conceive (TTC) journey.

In this week's episode, we focus on Clomid and the phenomenon of Clomid Rage. Clomid, a widely-used medication to stimulate ovulation, has been a beacon of hope for many aspiring parents. However, its use comes with a set of experiences and side effects that we'll unpack today.

This week, I'm actually on holiday, so I won't be bringing new information. However, I'm delighted to remind you of some of our awesome past episodes that are a must-listen for anyone on their own fitness and fertility journey.

Welcome to Fertility Focus, in this week show , we look into preparing for IVF, addressing the overwhelming amount of information and guiding you through this challenging time.

In this episode, I address one of the key questions I get asked by almost every woman I speak to: How to lose weight in a healthy way without calorie counting. Calorie counting can be effective but also triggering for many. So, here are five strategies to help you lose weight without the need to count calories.

Welcome to Fertility Focus! In this week's show, I'm looking into five crucial tests that are essential if you're experiencing challenges with conception. Understanding these tests will equip you with vital medical information needed to identify potential barriers to conception.

Hello, it's Maria from Fitness Fertility. Before we jump into today’s discussion, I have a small favour to ask. Many of us know someone struggling to conceive, and we are active on social platforms like Facebook and Instagram. This week, I urge you to share this episode in your groups or on your pages. Your action could significantly impact someone else's journey by providing them with reliable and helpful information.,,, Enjoy the Show

Welcome to Fertility Focus! In this week's episode I am looking into five health and fitness truths that might be hard to hear but are essential for anyone on a fertility journey. These truths are vital for making informed decisions about your fitness and fertility.

In this week's episode, I address a common question: how to lose weight in a healthy way without calorie counting. Calorie counting can be effective but may not be suitable for everyone.

In this week's episode, Maria discusses the important questions you should ask your fertility clinic during your initial consultation. These questions will help you make informed decisions about your treatment. For additional support, download Maria's free self-advocating guide at fitnessfertility.com/freeresources.

In this week's minisode of Fertility Focus, I look into the five key hormones crucial for female fertility and their optimal levels. Whether you're gearing up for IVF, managing your BMI, or fully committed to your conception journey, understanding these hormones can make a significant difference.

In this week's episode, I'm talking about the awesome people I met at the Fertility Show 2024. We've all heard the saying, "It takes a village to raise a child," but in the fertility world, it takes a village to conceive your child. Keep listening to learn about five people you should definitely include in your fertility village.

In this episode, I'm eager to discuss the upcoming Fertility Show at Olympia London on May 18th and 19th. Specifically, I'm looking forward to exploring IVF Babble, a top online fertility resource and community. I'll be teaming up with IVF Babble over the event weekend, so make sure to save the dates and join us!