ESPN Network:
ESPN.com
ESPN Deportes
Fantasy Games
|
|
|
| Friday, September 14, 2001 24:13 EST |
New bundle of joy in Fawcett's life
By Joy Fawcett
Joy Fawcett, an Olympic Gold Medallist and World Cup Champion, gave birth on June 5 to her third child Madilyn Rae Fawcett. Each week on ESPN.com, Joy will reveal her personal challenges and triumphs related to her comeback for the WUSA's San Diego Spirit, as well as offer tips that women can use to reach their active goals.
June 26
Three weeks have passed since I gave birth to our beautiful little girl, Madilyn, and it's time for me to get back into shape, so I can competitively play on the soccer field. My choice to quickly return to the WUSA, and take care of a newborn child at the same time will undoubtedly be a challenge. Fortunately, I started taking steps nine months ago, (as can any woman wanting to maintain fitness throughout their pregnancy) that will help me return to shape more quickly.
Joy Fawcett looks forward to returning to action with the San Diego Spirit. |
While staying in shape was important, my first priority was to make sure that everything I did was safe for the baby. When you're pregnant, the baby comes first. When working out, be sure to listen to both your physician and your body. Monitoring your heart rate and regular check-ups are important because both will help you reach your goals in terms of fitness and health.
Staying fit and healthy isn't always easy, especially if you're unsure where to start. I was lucky enough to have the knowledge from training with the Women's National Soccer Team. So what do you do if you haven't been training with a professional team? Well, here are a few suggestions that may help your workout become part of a daily routine? (Remember to check with your doctor and ask for a program that suits you.)
Exercise by doing things you enjoy.
Make sure you don't overdo it.
Work your entire body, but don't try to do it in one day.
Use weights and machines that don't strain your back or put pressure on your stomach.
Vary your workout routine so that it doesn't get boring.
Take advantage of the outdoors and train outside. (Easy for me to say, living in Southern California.)
Find a partner who will motivate and support your efforts.
Overall, working out should be fun. You should do things that you enjoy and are safe for you and the baby. If you don't have time for a walk or jog, try taking the stairs instead of the elevator when you're out and about.
Remember that every move your body makes requires muscle strength. Take advantage of this when you are around the house. If you're watching television, hold yourself up by your hands and knees and extend your leg out behind you to strengthen your thighs and buttocks. If you want to strengthen your arms, try doing some dips. Grab the end of your couch or chair and place your feet about three feet in front of you so that your legs are bent 90 degrees. Dip your body as close to the ground as possible and lift it back up. Try repeating each exercise a few times a day.
I've found that little tips and exercises like these will help you get back into shape after a pregnancy, as well as contribute to your stamina during the act of childbirth. The only thing I'm sorry to say is that I haven't found anything to make giving birth quick and easy.
However, you can find below the regimen that I followed throughout my pregnancy. I hope it provides you some ideas, but please remember to check with your physician and listen to your body. Don't overdo it and have fun! Working out is more than just sweating; it's about living healthy and feeling great!
Joy Fawcett's Weekly Workout
A Nine-Month Workout Regimen: For the mother-to-be
Maintaining a healthy diet and varying your fitness routine can help your major muscles stay tight and firm during a period when your stomach and baby seem to grow each day. Below, I've listed some variations of my workout regimen prior to delivery. I've offered three different levels to follow since my intensity level may be a bit higher than normal. Note that all of my workouts were approved and monitored by my doctor. Be sure you do the same.
Cardio: In the first seven months, I did sprints up and down the local park to help maintain my speed and endurance. Fit frequency: Doing ten sets of sprints three times a week in 30-second intervals or until I reached the 50-yard mark, helped keep my quadriceps in shape. I also tasked myself with running two to three miles a day, five days a week. In my eighth month, since the bouncing from running was too strenuous on the baby and me, I switched to using the stair-master at the gym.
|
|
|
Light:
|
Intermediate:
|
Advanced:
|
|
Walk around the block one to two times, three times a week.
|
Walk briskly for one to two miles, three or four times a week.
|
Run or jog one to two miles, four to five times a week.
|
Weights/Strength: Visiting the gym three to five times a week was my goal for the majority of my pregnancy. I had to make sure the machines allowed me to work muscles without lying flat on my back or on my stomach. When I wasn't using machines to build and maintain muscle tissue, I was lifting free-weights or kicking the soccer ball around to keep up my skills. If you have questions on what you can and cannot do, ask your doctor and make sure you have one of your local gym trainers show you how to use each machine properly.
|
|
|
Light:
|
Intermediate:
|
Advanced:
|
|
Use three to five pound free-weights.
|
Use 5 to 10 pound free-weights.
|
Use 10 to 12 pound free-weights.
|
Challenges: It's difficult to find machines that allow you to work once you begin to show because you do not want to put any type of pressure on your stomach. You cannot do sit-ups because your stomach muscles need to split as you grow into your pregnancy. Getting back a stomach that I had nine months ago will be one of my biggest challenges I have ahead of me.
Personal Triumph: Eating healthy and for two, but not excessively. I was able to maintain a well-balanced diet and get plenty of vitamins. I made sure that I was eating properly and would have a treat once in a while, but not every night.
ERA Max, the official laundry detergent of the Women's United Soccer Association, celebrates Joy Fawcett's return to action for the inaugural season.
ERA Max is proud to go beyond providing a detergent that tackles tough stains by inspiring other women to enjoy the benefits of an active lifestyle.
|
|
|
|
|
|
