Fertility Yin Yoga & Meditation By Leigh Coffey (Part Two)
December 29, 2017
Beating the January Blues
January 12, 2018

 

So here we are, in the first week of 2018; the Christmas and New Year Eve celebrations a not so distant blur, and there seems to be a permanent unwelcome guest named muffin-top following us around like a shadow! 

As is done every January, new year resolutions lists are long with decisions and intentions that look great on paper, but many will never be looked at, never mind scratched off the list.  Sound familiar?  Resolutions are dreaded because we set goals for ourselves that are completely unrealistic and 99% unobtainable.  But, with the right planning, and creating the perfect New Year resolutions that work for YOU, 2018 could be one of your best years yet!

We tend to create New Year resolutions that are completely unrealistic, and by doing this, we set ourselves up for failure, which leads to stress, a low self-esteem and more unnecessary weight gain.  

So where should you start?   First and foremost, you need to be honest with yourself about where you see your own health and fertility fitness going in 2018.  What does a fertility fitness resolution commitment really look like to you?  And although perhaps not obtainable yet, how do you ensure you get to your much needed end result?

The next step is to be grateful for your accomplishments of 2017.  Celebrate your year regardless of your trials and tribulations.  You are here now, you are loved, you are supported, and you have a new year as a blank canvas to play with, so celebrate that.

It is important to understand that things may go wrong along the way – so create a contingency plan.  Life doesn’t always go to plan and often we cannot control every aspect of our strict planning regime. But, there is always a way around any obstacle, just make sure when you stray from your plan, that you find your way back!

Finally, and probably the most important step in creating your 2018 fertility fitness resolution is, set small goals at first.  Be kind to yourself along the way, and give your body time to adjust to your new way of life.  Any long-term goal starts with setting smaller goals first.  So think about a goal for this week, the following week and then within the next month, and stay positive every step of the way.  Small steps, make a massive difference.

Bearing all this in mind, here are our 2018 fertility fitness resolution ideas that you can definitely keep all year long:

  1. Set A Smart Goal (Specific, Measurable, Attainable, Realistic, Timely):
    This is one of the golden rules in fitness.  Setting SMART goals means you are more likely to achieve your fitness resolutions.  As discussed earlier, the best way to start is by setting a short-term goal for yourself.  This could be you signing up for fertility yoga once a week and training 3x a week for the first month.  And when you achieve this goal, you reward yourself. A reward can be a facial or spa session and or a new dress. Psychologically, it works wonders knowing that after a challenge, you have a wonderful reward to look forward to, so while planning your fertility resolutions, plan your rewards too.
  2. Create A Fertility Eating Plan:
    Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful changes you can make. Studies show that changes to your diet can improve fertility, prevent recurrent miscarriage and assist with a healthy pregnancy.  Please bear in mind that although changing your diet does make significant changes to your body, hormonal balance and to fertility, each case is different so if you have concerns regarding your fertility, please contact us.   A Fertility diet can consist of:

    • Plenty of organic fruit and veg
    • Organic, grass-fed, full-fat, raw dairy
    • Organic, grass-fed red meat
    • Free-range organic chicken
    • Omega-3 Oily Fish
    • Whole, natural grains
    • Dark leafy greens
    • Drink purified water
    • Avoid refined sugars
  3. Stock Up On Good Quality Fertility Multivitamins:
    While eating a healthy fertility diet is of the utmost importance, it is just as important to include a whole food prenatal multivitamin in your program as well. Forget about cheap, low-cost multivitamins you find at wholesale pharmacies or grocery stores, rather seek advice from specialist health stores, your trusted health practitioner and or gynaecologist. 
  4. Keep A Journal:
    Documenting your goals, your challenges, your good and bad days is a really great release.  Not only can you monitor and manage your 2018 progress, but it is also a platform to release negative thoughts and create positive affirmations for yourself too.
  5. Wake Up Feeling Positive And Motivated:
    As hard as this may be on some days, wake up punching the air and purposefully stating, “Today is going to be a great day.”  Even if you don’t feel it is true, you are already setting your mind and body in a positive motion.  Say it often enough, it will become your reality.
  6. Eat Protein For Breakfast:
    Breakfast really IS the most important meal of the day, and you need to nourish your body well after a full night of sleep and fasting.  So add nut butter to your oats or enjoy an 3 egg omelette for breakfast.  You will feel the difference immediately and it will set your day up the right way.
  7. Ensure You Pack A Delicious And Nutritious Lunch The Night Before:
    We know how it goes, the morning starts with you hitting the snooze button 15 times before you realise you only have 20 minutes to get ready and get to work.  So you skip making lunch for yourself, and the only options you have at work are the vending machines with crisps, chocolates, sodas or the greasy cafe across the road.  Make sure you pack healthy snacks (such as home-made hummus and crudités) alongside a delicious and nutritious meal; one that you are excited to get stuck into.
  8. Show up:
    That is all.  This is not a race. Even if you are stiff or tired from your previous session, get onto the treadmill and walk it out, or do 30 mins of stretching and 10 mins in the steam room.  Just make sure you show up.
  9. Move:   
    Move. Even if you have arrived late at the gym and only have 20 minutes for a workout. Don’t use being late as an excuse to skip a session. A mere 10-20 minutes can make a huge difference and you will be proud of yourself for not giving up.  Exercise, even a short session boosts your endorphin levels (happy hormones), so if you are having a low day, just MOVE. You will feel so much better for it.
  10. Stay Positive:
    As hard as this may be at times during your fertility journey, find your happy place within you on your darkest days.  Down days are absolutely ok too,  but don’t stay there for too long. Use every ounce of your strength to find a way to get back up on your feet and to move forward.  You are beautiful and powerful, and you are stronger than you think.

A new year brings so many possibilities, with many new beginnings waiting for YOU.  So as we start cruising into 2018, create your perfect 2018 fertility fitness resolution that you can run with all year long.  

You are the phoenix, and you will ALWAYS rise from the ashes! 

Wishing you a prosperous, happy and healthy 2018.

Love EDSA x