So here we are, in the first month of 2020, the Christmas and New Year Eve celebrations a not so distant blur, and there seems to be a permanent unwelcome guest known as the muffin-top that is following us around like a shadow! And so, after the gluttony that is Christmas, the first step now to a new you and year, is to create a New Year Fertility Fitness Resolution list.
As is done every January, new year resolutions lists are long with decisions and intentions that look great on paper, but many items will never be looked at never mind scratched off. Sound familiar? Resolutions are dreaded mostly because we set goals for ourselves that are completely unrealistic and 99% unobtainable. But, with the right planning, and creating perfect New Year resolutions that work for YOU, 2020 may just be one of your best years yet!
We tend to create New Year resolutions that are unobtainable with goals that, with even the most dedicated gym-goer could never achieve, and by doing this, we set ourselves up for failure, which leads to stress, 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 2020. 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 result?
The next step is to practice gratitude for all of your accomplishments in 2019. Celebrate your year regardless of your trials and tribulations. You are here now, you are loved, you are supported, and you have a blank canvas to play with; so celebrate that.
it is important to understand that things may go wrong along the way, So, it is important to create a contingency plan. Life doesn’t always go to plan and often we cannot control every aspect of our vision for the future. But, there is always a way around obstacles, so ensure that if or when you stray from your plan, that you find your way back.
Finally, and probably the most important step in creating your 2020 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 by 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 eventually make a huge difference.
Bearing all this in mind, here are our 2020 fertility fitness resolution tips that we feel, you can definitely keep all year long:
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 mentioned earlier, the best way to start is by setting a short-term goal for yourself. This could be you setting a fitness goal where you sign up for fertility yoga once a week and train 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 outfit. 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.
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 fertility, each case is different so if you have concerns regarding your fertility, please contact us. We work very closely with Dietician Emily Innes who specialises in women’s health & fertility and will work with you regarding your optimal fertility nutrition therapy.
A fertility-boosting diet includes:
- Plenty of organic fruit and veg
- Organic, full-fat, raw dairy
- Organic red meat
- Free-range organic chicken
- Omega-3 Oily Fish
- Whole, natural grains
- Dark leafy greens
- Drink purified water
- Avoiding refined sugars
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.
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 2020 progress, but it is also a platform to release negative or sad thoughts and create positive affirmations for yourself too.
Wake Up Feeling Positive And Motivated:
As hard as this may be on some days, wake up punching the air and purposefully stating with a positive mantra such as, “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, and it will become your reality.
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 a 3 egg omelette for breakfast. You will feel the difference immediately and it will set your day up the right way.
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, fizzy drinks or the greasy take-out spot across the road. Make sure you pack healthy snacks (such as homemade hummus and crudites) alongside a delicious and nutritious meal; one that you are excited to get stuck into.
That is all. Show up! 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.
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 shoots up your endorphin levels (happy hormones), so if you are having a low day, move! You will feel so much better for it.
We know how difficult this is to do through the rollercoaster that is 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 and use every ounce of your strength to find a way to get back up on your feet and to move forward. You are beautiful, inspirational, fierce and powerful. Remember that you are stronger than you feel.
A new year brings so many possibilities, with new miracles waiting just for YOU. So, as we start cruising into the new year, create your perfect 2020 fertility fitness resolution that you can run with all year.
It’s all about taking the first step. You’ve got this!
Love EDSA x