This weekly minisode is designed to help you improve your fertility. Every Tuesday Maria will be focusing on actionable steps to help you take control of your own trying to conceive journey.
This weekly minisode is designed to help you improve your fertility. Every Tuesday Maria will be focusing on actionable steps to help you take control of your own trying to conceive journey.
How to achieve Habit change
Don't forget to subscribe to the Fitness Fertility podcast and tune in every Friday to hear interviews with fertility experts and in-depth discussions on all aspects of fitness and fertility. And one more thing, please share the show because you never know who's struggling and may need that little bit of extra help.
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Maria: Welcome to the Fitness Fertility Focus.
This weekly minisode is designed to help you improve your fertility. Every Tuesday I will be focusing on actionable steps to help you take control of your own trying to conceive journey.
I'm Maria, I'm a personal trainer specialising in fertility. Whether you're preparing for IVF, managing your BMI or throwing everything you have at your own trying to conceive journey, tune in each week to hear more.
My go-to advice for my clients is start small, and I mean really, really small. This is not the time to overhaul your life. Pick one small habit that you'd like to change and focus on that. If it's your BMI that's the roadblock to your IVF, your focus has to be on weight loss. So make one easy food swap, for example rice for cauliflower rice. And remember, celebrate your successes not by having a bottle of wine, but by bragging about it to your bestie or posting it on the gram. Once you've mastered this, pick another manageable change.
Make your goal specific. Instead of just saying I want to exercise more, you must have a specific plan. You must state your intention. So where, when and how. For example, I'll go for a 30 minute walk around the block after dinner every weekday. State your intention.
Consider smart targets. Make them specific, measurable, achievable, relevant and time-bound.
Habits love cues. Keep a record of what triggers your habit. So for example, if you're feeling the sudden need for chocolate, what triggered that feeling? Was it a stressful event? Was it an argument? Was it a disappointing appointment with your doctor? Because we've all had those. What made you reach for that bar of chocolate? Keep a record of the event and figure out your cue. From then on, plan for it and have a healthy alternative close to hand.
Track your progress. Track your progress maybe with a journal where you can log how far you ran that day. Note how much more comfortable your jeans are feeling. And be sure to make a note of the delicious, healthy meal that you enjoyed. Seeing the progress you've made can be a great motivator.
And get support, especially from your Trying to Conceive sisters. Community is key. So find your tribe, be brave and tell your friends and family about your goal. Even if you don't talk explicitly about trying to conceive, it may be a health goal that you can share. And as for their support, it can be helpful to have someone to hold you accountable, give you encouragement and cheer you on.
Be patient. The fertility journey is a marathon and not a sprint. And this journey needs resilience. Changing habits takes time and effort. And it is normal to have setbacks along the way. Don't get discouraged. Keep reminding yourself of your why. Why are you doing this? You want a baby.
I believe you can do this. Just keep going.
Consistency is key. And I'm here to support you every step of the way. Remember, the key to successful habit change is to be consistent and persistent. It may not happen overnight, but with a little bit of effort and patience, you can make lasting changes to your habits.
If you want to get fitter for your own Trying to Conceive journey, head over to fitnessfertility.com and sign up for my awesome free workouts.
Also, follow me on Instagram at fitness under scroll fertility, where you will find a fabulous community of other women who are also trying to conceive.
Don't forget to subscribe to the Fitness Fertility podcast and tune in every Friday to hear interviews with fertility experts and in-depth discussions on all aspects of fitness and fertility.
And one more thing, please share the show because you never know who's struggling and may need that little bit of extra help.