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| Friday, September 14, 2001 24:13 EST |
Picking up the pace
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.
July 3
While the Spirit were out on the road, I've been stepping up my training to build my strength and endurance to a competitive level. My overall goal to return to the field has influenced me to discipline my workout. It's starting to remind me of my workout routine in 1994 during my comeback to the National Team after having Katey. The only difference now is that I have three little ones around the house!
As a wife and mother of three, I would do anything for my family; as a determined athlete, I would do almost anything for the team. Luckily, I've been fortunate enough to sustain a family and a career in professional sports at the same time. Any woman that wants to have an active lifestyle and raise a family at the same time should be able to do both! It's important to remember that you shouldn't have to put one thing you enjoy on hold just so you can pursue another.
For me, my love for my family and sports has become intertwined. Since I love spending time with my kids, taking them on my exercise excursions has become part of my routine. Whether I'm practicing my skills in the backyard or training at the local park, I always try to incorporate the kids. However, there are times when I need to get out for long run, so I turn to my family and friends for help. Among other things, they've been great at stepping in to watch the girls. Remember it's important to ask for help when you need it. Otherwise, you may burn yourself out or not achieve your goals.
As a new mother, you may find that sleep is something that's hard to come by when there's a newborn at home. One thing that has helped me is learning to adjust my hours to the same schedule as the kids. In between their naps, I try to do strengthening exercises around the house. Since I was unable to strengthen my stomach during the past nine months, I'm now trying to push the abdominal muscles back together by squeezing and holding my abdomen together every chance I get. Since it's difficult to complete a full sit-up, I've been lifting my head and holding the position to firm up my mid-section. I've learned from my previous two kids that this will help me progress into my normal abdominal routine.
Remember when doing any sort of exercise that your body is still recovering from the last 38 weeks, so only do what's comfortable. Your body went through numerous changes and it will take time and commitment to get back to your desired shape. Don't let your workout become a chore or another thing on your To-do list; it won't be as much fun and you may not obtain the results you want!
Staying physically active should be enjoyable for the entire family. Often, I will incorporate family into my workout. It's fun for them and it gives them some exercise as well. The only downside is that my husband, Walter, can never seem to kick the ball to me ... so I have to do a lot of running. Although I must say that Walt has improved quite a bit since we first met. Working out together is what having a family and active lifestyle is all about.
Joy Fawcett's Weekly Workout
Post-Pregnancy Workout Regimen: A Routine for Two
When you get a new addition to the family, sometimes the only thing you want to do is spend time with this new precious little life. At the same time, you often find yourself wanting to workout and get back into shape, but it seems difficult to find the time. Below are a few suggestions on ways to make working out a family engagement. I've included a few of my exercises, but make sure you are comfortable during any routine. Adjust your training to correspond with your level of fitness, and check with a physician or physical trainer before any strenuous activity.
Cardio: I've been jumping back into shape with the kids by going on a daily stroller run. To help rebuild my strength and speed, I've been doing a couple different types of sprints. One type is the 18-second sprint for 120 yards. Use the distance as a goal and try to build your way up to 120 yards. At first, try it out around your block or at a park. Fit frequency: Try doing quick sprints from driveway-to-driveway and increasing your distance with time.
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Light:
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Intermediate:
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Advanced:
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Speed walk around the block with your baby in a stroller.
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Try quick sprints from driveway-to-driveway and increase your distance with time.
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Circle your neighborhood in a swift jog. Push yourself into a sprint every two minutes and continue the sprint for 18-second intervals.
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Weights/Strength: Finding time to get out and frequent the gym isn't that easy. In fact, I've found myself doing most of my strength training at home ... with my baby. Besides challenging myself to get to the gym three times a week for 45-minute segments, I've been building up my legs at home. Wall-sits have been a big part of my workout. With your back against the wall, pretend like your sitting in a chair. It's very easy to hold your baby during this exercise, just try it a few times first on your own.
Light crunches have also been part of my daily routine. To do these, lay the baby on your chest and do a few light crunches ... just enough to lift your head and shoulders off the ground. (Please remember to check with your personal physician before doing any exercises.)
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Light:
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Intermediate:
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Advanced:
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Wall-sits: Hold the position for 5 to 10 seconds.
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Wall-sits: Hold the position for 10 to 20 seconds.
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Wall-sits: Hold the position for 20 to 30 seconds.
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Challenges: Finding personal time ... Many mothers think they have to do it all and want to do it all, but it's important to relinquish a little bit every now and then. Dedicating some time to yourself may be one of my biggest challenges because I love being around my family, but I've come to realize its importance. I've found that I actually feel closer to my family and myself!
Personal Triumph: TIME ... There are lots of responsibilities with being mom. Whether it's feeding the kids, picking up the kids or just running everyday errands with the family, it seems like there is never enough time. It's very easy to make excuses, but I've made it my personal goal and pledge to make sure I'm active.
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.
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