Episodios

  • Season 2 is Almost Here – The Wait is Nearly Over!

    Season 2 is Almost Here – The Wait is Nearly Over!
    Nov 8 2024
    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!
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    1 m
  • Your health is your fertility, your fertility is your health

    Your health is your fertility, your fertility is your health
    Sep 23 2024
    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!
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    7 m
  • The hard things nobody talks about

    The hard things nobody talks about
    Sep 9 2024
    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.
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    9 m
  • 12 Weeks to Change Everything

    12 Weeks to Change Everything
    Sep 3 2024
    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.
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    6 m
  • Food for Thought with Julia Young

    Food for Thought with Julia Young
    Aug 26 2024
    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!
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    16 m
  • Back from holiday and back at it

    Back from holiday and back at it
    Aug 19 2024
    ### 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.
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    5 m
  • Rooting out your fertility issues with Sarah

    Rooting out your fertility issues with Sarah
    Aug 12 2024
    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.
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    8 m
  • The FertilityTop 5

    The FertilityTop 5
    Aug 5 2024
    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.
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    7 m
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