Mommy Workout: Fertility Cycle - Phase 3, Week 4
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.
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 Twelve: BEGINNING OF FOLLICULAR PHASE
Short Bodyweight Workout:
- Jump rope 2 minutes
- Push ups x 10
- Australian pull up x 10
- Side plank x 30 seconds R/L
- Pistols x 5 R/L
30 minutes skill work
Sport day - play your sport for 1 hour
Skill work - 30 minutes.
Practice an exercise you are working on – pull ups, push ups, pistols, or weight lifting movements with moderate weight (no more than 70% max) for 20 minutes.
Active rest day - 1 hour walk or 30 minute easy run
Easy sport day