Laura, hi!
Amy, it kind of details things to do at different parts of your cycle. Including pictures of different self-massages to do during different parts of the cycle (which I will post when my phone starts working right again- having connectivity issues on it)
Period:
Avoid strenuous cardio and try yoga instead.
Rest and be less sociable. Stay positive and start planning for this new cycle.
Pre-ovulation:
20-30 minutes a day of cardio. Nothing too strenuous.
Spend quality time with your spouse, make love and just feel connected. This is usually a more positive time of your cycle.
Ovulation:
Exercise gently- swimming, walking, yoga.
Do your best to stay relaxed and positive.
Meditate and picture that egg being released and meeting the sperm.
Post-ovulation:
Walking, cycling, swimming, yoga. No "impact" workouts like running or elliptical.
Stay steady and look at the long-term instead of just at this cycle.
Meditate and picture the baby implanting
Also try to visualize filling your body with light.
Foods to eat:
Organic, seasonal produce
whole grains
healthy fats
protein
alkaline foods
water (it said that filtered water may be best because tap and bottled can be heavily chlorinated. Also, keep your DH hydrated because it can increase the semen volume)
green tea is also shown to improve fertility (I will have to hide this lol)
There is also a whole chapter on different vitamins that you should take in addition to your prenatal. And it recommended that instead of taking them all at once, take them at different times throughout the day so that your body isn't blasted with everything at once.
And that you don't have to follow the plan 100% of the time, to just aim for 80