EDITOR'S NOTE: Nicole Crawford is a certified personal trainer and women's fitness specialist (NASM) and a pre- and post-natal fitness specialist (AFPA). Nicole thinks all moms should have the opportunity and support they need to stay fit. She volunteers at crisis pregnancy centers and is completing DONA International's requirements to become a certified birth doula. Connect with Nicole: Nicole@BreakingMuscle.com

 

 How to maintain your fitness, and sanity, while trying to get pregnant.

During the third 28-day phase of the Fertility Cycle, we’ll increase the frequency of your workouts without a steep increase in intensity. Starting with the first day of menstruation, I will take you through a day-by-day approach to exercise, with a daily schedule provided for your entire 28-day cycle. There is one rest day noted, but take a second day of your choice off for active or complete rest.

 

This cycle of workouts is intended for women who do intense exercise for five or more hours per week. It is based on my own research and experience. I used this approach to regain my own fertility after the birth of my second child, with great success.

 

Breaking Muscle Shop

You might find it challenging to cut back on the time you spend in the gym, but doing so will help your body establish regularity. It’s understood that you want to continue being active while trying to become pregnant. The plan includes at least one sport or activity day per week, depending on where you are in your cycle, so you can continue the activities you enjoy while increasing your fertility.

 

Of course, not all women have the same cycle length, so repeat or skip days as needed. I recommend keeping a log of other markers such as energy levels, sex drive, and vaginal discharge to help you track where you are in your cycle.

 

WEEK Ten: END OF FOLLICULAR PHASE & OVULATION

Day Eight

Sport day - play your sport for 45 minutes

 

Day Nine

Upper Body - same workouts as Phase 1, Week 2. If you've been following this program you may be able to increase the weight on the presses by 3-5lbs at minimum.

 

A. Press/Pull
Repeat this entire sequence five times:
1 one-arm kettlebell press, per side
1 pull up

 

2 presses per side
2 pull ups

 

3 presses per side
3 pull ups

 

4 presses per side
4 pull ups

 

5 presses per side
5 pull ups

 

Notes
The presses should be done with a weight you can press for 8 reps with moderate difficulty.
Feel free to modify pull ups as needed.
Rest as needed throughout the entire workout.

 

B. Farmer’s walks – max distance, 3 rounds. Rest as needed.

 

Day Ten

30 minute jog

 

Day Eleven

Rest

 

Day Twelve

Sport day - play your sport for 1 hour

 

Day Thirteen

Kettlebell Workout 1 - use a weight you can comfortably press for 8 - 10 reps.

5 Rounds:

  • Pull ups – ladders of 1 (Round 1), 2 (Round 2), 3 (Round 3), 4 (Round 4), 5 (Round 5)
  • 25 KB swings per side
  • 10 KB thrusters per side
  • Push ups x 10
  • Side plank x 30 seconds per side
  • Rest in child’s pose for 1 minute  

 

Day Fourteen

Sport day - play your sport for 1 hour

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