Week 10 Workout Plan
In the past nine weeks, I've been able to share with you the importance of maintaining active routines and how it can contribute to a healthy lifestyle. I hope that the weekly cardio and strength training suggestions have indicated an outline of what you can do daily to reach your fitness goals. Although a healthy lifestyle is a combination of eating right, getting an adequate amount of sleep and exercising, it is also about being happy. So remember whatever you are doing whether it be running, walking or lifting weights, make sure you have a day or two to rest.
Before beginning any new exercise routine or workout be sure to monitor your heart rate and check with your physician.
Cardio: Setting small goals for yourself and varying your routine will help you maintain an active lifestyle. By choosing different types of cardiovascular activities, such as running, biking or swimming, you are providing your body with change so that you do not get bored. In addition if you set small personal goals for yourself, you will continue to find yourself gearing up for something new. Below is a great suggestion on how to vary your routine and stick to small personal goals.
Pick an activity such as your community 5K to participate in. This is a fun way to work out because you can walk or run with your children, neighbors or friends. It is also a great way to set a goal and work towards it. Once you've crossed the finish line, you will feel a sense of accomplishment and success for all your hard work.
Weights/Strengths: To help tone your muscles and increase your strength it is important to continuously lift weights and train. I completely understand that time can play a big factor on when, where and what you can do, so I've listed below three easy exercises you can do almost anywhere. Each one should sound familiar because I've mentioned them in the past nine weeks.
- Lunges -- Whether you are in your home, office, a gym or outdoors, lunges are a great way to strengthen your quadriceps and hamstrings.
- Push-ups -- To strengthen your upper body, push-ups are a great exercise to use. If you are just beginning you can try modified push-ups on your knees and as you increase your strength, you can move to regular push-ups.
- Sit-ups -- During "crunch time," when you don't have any time, try working in a couple of sit-ups. They are great for both your abdominal region and lower back, which can help prevent lower back pain.
Challenges: Although watching the finals was quite exciting, it was a huge challenge for me to be watching instead of playing. I have never liked being on the sidelines and that is probably why I made such a quick comeback this year.
Personal triumph: My ultimate goal of making a comeback post pregnancy was in and of itself my greatest personal triumph this year. I am proud of the time I dedicated to my return and I know it was the right decision for my family, team and self. I had a great season with the San Diego Spirit and being part of the Inaugural WUSA season will undoubtedly be an unforgettable memory in my soccer career.