In this episode, host Maria tackles an important listener question: "Are the workouts, coaching, and advice you provide based on actual research?" Maria’s response is a resounding "yes!" Known for her passion for reading gynecology and sports journals, Maria uses this knowledge to offer evidence-based fitness advice to women on their fertility journeys.

For those trying to conceive, it’s essential to ensure that your lifestyle, including fitness, aligns with your fertility goals. Maria shares five research-backed ways fitness supports fertility:

**1. Improved Ovulatory Function**

Moderate, regular exercise is associated with improved ovulation, which reduces the risk of ovulatory infertility. Maria explains that moderate physical activity can help regulate ovulation, a key component of the conception process.

**2. Enhanced Sperm Quality in Men**

Maria emphasizes the importance of male fertility, reminding listeners that it "takes two to tango." Research shows that moderate exercise improves sperm quality by reducing oxidative stress and boosting antioxidants. She encourages women to support their male partners in staying active, as it can significantly impact the chances of conception.

**3. Positive Impact on PCOS Symptoms**

For women with polycystic ovarian syndrome (PCOS), Maria shares how exercise can improve insulin sensitivity and menstrual regularity. A 2021 review revealed that lifestyle changes, including exercise, lead to higher ovulation rates and better reproductive outcomes. As someone with PCOS herself, Maria shares her personal success with exercise before, during, and after her fertility treatments, which led to the birth of her two boys.

**4. Weight Management and Fertility**

Maria highlights research showing that weight loss through exercise can significantly improve fertility, particularly in overweight women. A 2021 study found that losing just 5-10% of body weight improves ovulation and reproductive hormones, which can boost the chances of conceiving.

**5. Reduced Risk of Miscarriage**

According to a study from the Fertility Society of Australia and New Zealand, women who engage in regular, moderate exercise have a lower risk of miscarriage and better outcomes with assisted reproductive technology (ART), such as IVF. Maria reassures listeners that while miscarriages can happen for many reasons, fitness can be a helpful part of a holistic fertility approach.

**Key Takeaways**

Maria concludes that fitness is a powerful tool in boosting both male and female fertility. If you’re trying to conceive, incorporating moderate exercise into your lifestyle can help improve ovulation, manage PCOS symptoms, and support overall reproductive health. Whether it’s your workout routine or your partner’s, fitness matters on the path to parenthood.

For listeners feeling overwhelmed or unsure of how to begin, Maria invites them to reach out to her on Instagram at @fitness_fertility. She encourages them to share their journey and explore how fitness can fit into their fertility plans. Maria reminds everyone that they are not alone, and connecting with a community of like-minded women can make a huge difference in navigating this journey.

---

Don’t forget to subscribe, and leave a review!

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Welcome to Fertility Focus! I'm Maria, a personal trainer specializing in fertility. In today's episode, we dive into five key challenges that women often face on their fertility journey but rarely discuss: the emotional and psychological toll, physical and medical challenges, social and relational struggles, financial stress, and dealing with unsolicited advice. These issues can leave you feeling isolated, but remember—you are not alone. Finding a supportive community is crucial. Join my tribe on Instagram @FitnessFertility and visit fitnessfertility.com for free workouts. Subscribe for expert interviews every Friday, where we cover all aspects of fitness and fertility. Share this episode to help others who may be struggling silently.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

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.

**Episode Highlight: September's 12-Week Fertility Focus**

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.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Join Maria, a personal trainer specializing in fertility, every Tuesday for actionable tips on enhancing your fertility. In this episode, she welcomes Julia Young, a fertility nutritionist, who shares insights on how the Mediterranean diet can boost fertility, foods to avoid, and the impact of different diets on conception. Julia also discusses the importance of meal timing and the potential risks of artificial sweeteners. Connect with Julia at [juliayoungnutrition.com](http://www.juliayoungnutrition.com) and follow Maria on Instagram @FitnessFertility for more support and free workouts. Don’t forget to subscribe and share the podcast!

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Back from holiday and back at it

In this week’s episode, Maria shares her top five tips for getting back into your fitness routine after returning from a holiday, with a special emphasis on supporting your fertility. Whether you’ve taken a short break or an extended vacation, these practical strategies will help you ease back into your workouts while keeping your reproductive health in mind.

**Key Takeaways:**

1. **Ease Back into Your Routine:**

- Start with gentle, low-impact exercises like walking, swimming, or yoga.

- This gradual approach helps your body reacclimate without overexertion, which is crucial for maintaining hormonal balance when trying to conceive.

2. **Prioritize Consistency Over Intensity:**

- Focus on shorter, more frequent workouts rather than jumping back into high-intensity sessions.

- Consistency helps your body adjust smoothly and supports fertility by avoiding the potential disruptions caused by intense exercise.

3. **Focus on Fertility-Friendly Nutrition:**

- Rebalance your diet with nutrient-rich foods, including fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.

- Stay hydrated, especially after traveling, to support both overall well-being and reproductive health.

4. **Incorporate Stress-Relieving Activities:**

- Include mindfulness meditation, deep breathing exercises, or gentle yoga in your routine to alleviate travel-induced stress.

- These practices help regulate the hormones involved in fertility, benefiting both mental and physical health.

5. **Set Realistic Expectations:**

- Be patient with yourself as you ease back into your fitness routine, understanding it may take time to return to your pre-holiday level.

- Avoid placing too much pressure on yourself, as stress can negatively impact fertility.

**Final Thoughts:**

By taking a mindful and gradual approach, you can successfully reestablish your fitness routine while keeping your fertility goals on track. Maria encourages you to be kind to your body, prioritize your well-being, and remember that consistency is more important than intensity when it comes to both fitness and fertility.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

These tips are essential for anyone on this journey, and I’m confident they’re easier to implement than you might think.

Ask for Help: It’s easy to feel overwhelmed when you’re juggling work, relationships, and fertility treatments. You can’t do it all alone, and you don’t have to. Asking for help is a sign of strength, not weakness.

Let Go of Perfection: I know how tempting it is to try to be perfect in every aspect—fitness, nutrition, supplements, therapy—but it’s unrealistic. It’s okay to do your best without expecting perfection every day.

Consistency is Key: If you’re a regular listener, you’ll know that this is my favorite phrase. Consistency in your fitness routine, nutrition, and overall health practices is far more effective than sporadic efforts.

Take a Break if Needed: Sometimes, taking a step back can do wonders for your mental and physical health. Whether it’s skipping tracking for a month or spacing out your cycles, listen to your body and take a break when necessary.

Prioritize Sleep: I’ve said it before, and I’ll say it again—sleep is non-negotiable. Good sleep hygiene, including a relaxing bedtime routine, can make all the difference in your TTC journey.

These tips are just the beginning. There’s so much more you can do to support your fertility. For more guidance, join me and my supportive community on Instagram at fitness_fertility. You can also visit fitnessfertility.com to sign up for a free workout I’ve designed specifically for women trying to conceive.

Don’t forget to subscribe to the Fitness Fertility Podcast for more expert interviews and in-depth discussions. And please, share the show with others who might be on the same journey—you never know who might need that little extra support.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.