Week 7 Workout Plan

Joy Fawcett Changes don't happen overnight When you set goals for yourself, usually you want to reach them as quickly as...
Joy Fawcett

Changes don't happen overnight
When you set goals for yourself, usually you want to reach them as quickly as possible. Keep in mind, however, changes may not happen overnight. Physical training often takes time and commitment, but setting goals, big or small, is the first step in achieving them. Below are a few suggestions on ways to take baby steps towards your ultimate goals. I've included a few of my exercises here, but make sure you are comfortable when doing 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: This past week has been a time for me to work on increasing my speed in the mile run. Since running up and down the field is part of the game, my ability to last a long time is important to me. As an athlete, increasing my endurance will help me against the competition and as a mom, it will help me keep up with my kids. A great way to build up endurance and speed is to run a mile at a comfortable pace, walk one fourth of a mile, and then try to run another mile. This is important because it trains your stamina and may help increase your performance in the mile run.


Light RoutineIntermediate RoutineAdvanced Routine
Lightly jog or walk a 12-minute mile. Repeat the cycle for a total of two and a half miles.Jog a 10-minute mile. Repeat the cycle for a total of two and a half miles.Jog an eight or nine-minute mile. Repeat the cycle for a total of three and a half miles.

Weights/Strengths: On the field I've been taking a lot of throw-ins. Off the field I've been holding and carrying Madilyn around everywhere. Although the soccer ball and Madi don't weigh very much, my arms have been in high demand. As a result, I've been working on my upper body strength. One exercise that I find doesn't take much time, but produces results are good old-fashioned push-ups. To focus on your triceps, place your hands about one foot apart. To give yourself a little assistance, try modified push-ups by placing your knees on the ground instead of your feet. Rest for 60 seconds in between sets and make sure to stretch afterwards.


Light RoutineIntermediate RoutineAdvanced Routine
Try doing three sets of eight modified push-ups.Try three sets of 10 to 15 push-ups.Try three sets of 15 to 20 push-ups.

Challenges: One of the biggest challenges in my comeback has been taking it slow. I love my job and getting back on the field was important to me, but I had to make sure I took baby steps. I didn't want to hurt myself or my career with the WUSA. Although you may want to make a quick comeback, make sure you are doing what is best for your body, your family and your mind.



Personal triumph: This past week was extremely important to the team and me. Our games were deciding factors in the playoff run and things seemed to be happening nonstop. I'm happy and proud to say that as a team we stuck together and were consistent with our level of play. On a more personal level, I'm pleased that I kept up my personal goals of maintaining my fitness, while balancing family and career.PregnancyAndBaby.com


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