Influencer Alisha Lehmann in Two-Piece Workout Gear Loves Soccer

Alisha Lehmann is kicking it on the field – in her workout gear. In a new social media post the soccer star and influencer shows off her amazing body in a two-piece exercise set while playing soccer. “You are verry beautiful,” commented one of her followers. “My goddess 😍😍😍😍❤️❤️❤️,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Soccer

Alisha starts her day off with a morning training session. “I started my day bright and early with a rigorous training session on the field. We focused on drills to improve our passing accuracy and speed. It's always great to start the day off with some physical activity to get the blood pumping,” she wrote in a blog for Chatfai. Mercedes Carnethon, MD, told the American Heart Assocation that soccer is a great workout for many reasons. “It is a game of continuous running and with very little stopping,” said Carnethon, an associate professor of preventive medicine at Northwestern University in Chicago. “It also has anaerobic elements – that high intensity where you’re sprinting and then resting – you’re constantly moving.” Sports researcher Peter Krustrup, who has spent more than 15 years studying the health benefits of soccer, added that recreational-level play and soccer-related exercise drills can help reduce cholesterol and blood pressure. Soccer also can help shift body composition by decreasing fat and increasing lean muscle.

2. Strength Training

She also lifts weights. “After the morning training session, I hit the gym for a strength workout. Building muscle is crucial for staying strong on the field and preventing injuries. Squats, deadlifts, and lunges are some of my go-to exercises to keep myself in top shape,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

3. Nutrition

Alisha understands the importance of nutrition, especially as an athlete. “During lunchtime, I refueled with a nutritious meal packed with protein and carbohydrates. As an athlete, it's important to fuel your body properly to have enough energy for training sessions and games,” she says.

4. Hiking

She also gets leisure exercise. Over the summer Alisha traveled to Los Angeles and hiked up to the Hollywood sign. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

5. Stretching

Post-game recovery is also key, says Alisha. “After each game, recovery is key to prevent soreness and fatigue. Stretching exercises help loosen up tight muscles while ice baths reduce inflammation post-game.” “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Lauren Sesselmann, an accomplished soccer player and Olympic bronze medalist, continues to inspire with her positive outlook and dedication to wellness. Currently playing for the Santa Clarita Blue Heat, Sesselmann’s fitness routine revolves around her passion for sports, particularly soccer and tennis. Recently, she shared a video by the pool on Instagram, quoting Marilyn Monroe: “Keep your head high, keep your chin up, and most importantly, keep smiling.” Beyond the physical benefits of her athletic lifestyle, Sesselmann emphasizes mental wellness, taking time daily to count her blessings and stay grounded. She’s also focused on self-care, sharing how small rituals and supplements have become essential in maintaining her health and happiness.

1. She Plays Soccer

Soccer is the main way Sesselmann stays in shape. Better Health states that the sport has a lot of health benefits. “Soccer can be a great workout and lots of fun. The health benefits include that it: increases aerobic capacity and cardiovascular health, lowers body fat and improves muscle tone, builds strength, flexibility and endurance, increases muscle and bone strength, improves health due to shifts between walking, running and sprinting.”

2. She Counts Her Blessings

Lauren Sesselmann/Instagram

In her recent post’s caption, Sesselmann revealed that she makes sure to count all the blessings in her life. “Taking time every day to appreciate the beautiful blessings I’m surrounded with. Things might not always turn out the way I want but learning to embrace what’s not meant for me & realizing bigger & better things are right around the corner. Never lose faith that you are worthy of it all & in time it will all come together beautifully🌸☀️🌊”

3. She Takes Time For Herself

Sesselmann also makes sure to take time for herself. She talked about this in the caption of her recent Instagram video. “Take a minute today to stop, take a breath & take it all in. Each day is a gift…you’re alive, people love you & you bring so much light into this world..believe that!!! Have a blessed day everyone💞💞”

4. She Prioritizes Wellness

Sesselmann is making her wellness a priority in her life. She talked about this in the caption of this Instagram post from last year. Sesselmann wrote, “This past year I made a New Years resolution to prioritize my own health and wellness. After learning about my concussions and depression I’ve been slowly working my way back to a routine and instilling habits that help me start my day the best I can on a positive note. Enter...my personalized multivitamin with Rootine which has been instrumental in making me feel better❤️”

5. She Plays Tennis

Soccer isn’t the only sport that Sesselmann likes to play. She also enjoys playing tennis. Sesselmann shared this video on Instagram of herself on the court. Tennis has a lot of health benefits. The Columbia Association states, “Whatever your age or level of athleticism, tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

Professional soccer player Christen Press missed out on the 2023 World Cup due to an ACL injury—but fans will be glad to know the athlete is clearly on the mend. Press, 35, shared a video of herself wearing shorts and a jacket, doing exercises out on the pitch. “Look out world she’s on the move!” she captioned the post. “I will cry when you get back on the pitch bc I know how hard you worked to get there. Can't wait, We are rooting for you ❤️,” commented a fan. Here’s what Press’ diet, exercise, and wellness routine looks like.

1. Yoga for Soccer

Press uses her yoga practice to support her soccer skills. “The most important poses in my practice for training purposes are hip openers, shoulder openers, and hamstring lengtheners,” she told Yoga Journal. “These poses help me release some of the tension in my back. I enjoy balancing sequences with Tree Pose, Warrior III, and Half Moon Pose. And Rabbit Pose is a new addition that really helps release my neck.”

2. Vedic Meditation

Press does Vedic meditation twice a day. “Practicing yoga makes me a happier soccer player,” she told Yoga Journal. “Sometimes, thoughts freeze you. When I’m able to play thought-free, I am more dynamic and natural. This thoughtlessness is something that yoga and meditation instilled in me. There is also a core group of the national team that regularly practices yoga together during camp.”

3. Protein and More Protein

Press focuses on protein for a healthy, balanced diet. “The most essential nutritional need is just finding the right balance,” she told Healthy Living. “I, personally, have a hard time getting enough protein, so I focus on that. I take quite a few supplements, especially during high intensity periods of my life. And I try to find as many nutrients in whole foods and in my daily diet as possible.”

4. Fitness Tips

Press says fitness should be fun—so find an activity you actually enjoy doing. “Find something active that you love,” she told Healthy Living. “It doesn’t have to be a struggle. Join a team! Kickbox! Being active feels awesome. The more you do it, the more you’ll love it. Respect and give love to your body. It carries you around all day; it deserves to be cherished. Who better to do that than you? In my life, there is a balance between being so disciplined (with diet, free time) that you become deprived. I like to recognize how feeding my soul with healthy but fun things actually helps me be my best!”

5. Inclusivity In Soccer

Press is passionate about making soccer accessible to more women of color. "I feel really, really lucky for the trajectory that I've been on in all of the amazing skills and tools that soccer has given me," she told Popsugar. “When I think about my identity and my personality, soccer has cultivated so many of the skills and assets that I am so grateful to have now as a business leader, as a professional player, as someone who's fought for equality on behalf of a lot of different marginalized groups. So much of that strength has come from what I've learned on the field, and I think that that's what makes it so important to continue to ensure that there is inclusivity, so that more people can have that type of experience."

Rachel Stuhlmann, known for her dynamic presence as a model and tennis influencer, brings her passion for wellness, sports, and fitness to every aspect of her life. In a recent Instagram post, she shared behind-the-scenes glimpses of creating her content, showcasing her dedication to the sport and the energy she brings to each shoot. “BTS filming of a tennis drill w the bestie😭💕🎾,” she captioned the video, giving fans a sneak peek into her content creation process. Whether she’s playing tennis, staying disciplined in her fitness routine, or sharing her wellness journey, Stuhlmann’s approach is all about intentionality and joy. Here’s a closer look at the habits that keep her active, healthy, and balanced.

1. She Plays Tennis

Tennis is one of the ways that Stuhlmann stays in shape. Better Health states that tennis has a lot of health benefits. “Playing tennis has many health benefits including: increasing aerobic capacities, lowering resting heart rate and blood pressure, improving metabolic function, increasing bone density, lowering body fat, improving muscle tone, strength and flexibility, increasing reaction times.”

2. She Plays Pickleball

Stuhlmann also plays pickleball to keep herself in shape. The Cleveland Clinic states that the sport has a lot of benefits. “Sports like pickleball stress your muscles and bones. Your body responds by making them stronger. Routine pickleball play can help you: Improve muscle strength. Prevent osteoporosis, a disease that weakens your bones and can lead to fractures.”

3. She Values Wellness

Stuhlmann opened up about her wellness journey in an interview with Fitness Gurls. “My whole life has been tennis; however, there was a short time right after college when I shifted much of my focus from the tennis world to fitness training. I think I was just so excited to be finished with only being able to do tennis-specific workouts and for the first time in my life, I had the freedom to do whatever workouts I wanted to! I began weight training, working out extremely hard, and focusing on my nutrition. I went all in; I did two strategic workouts a day and followed a weighed-out meal plan given to me by a nutritionist who helped me reach my goals.”

4. She’s Disciplined

Stuhlmann talked about the discipline that she gained from tennis in her Fitness Gurls interview. “I loved being an athlete, and playing college tennis taught me many qualities—time management, work ethic, and resilience. Committing to my studies was not as easy for me as developing my tennis career. Fortunately, I was provided with great tutors and mentors at Mizzou that helped me stay on top of my studies. Sometimes outsourcing and working as a team with other people is a good way to succeed. I was super disciplined with my training and workout routines, and once I finished playing in college, I transferred that into my professional career. Now instead of preparing and training for big tennis matches, I focus on everything I have going on in my professional life and how I can best show up for all the various work I do within the sport.”

5. She Plans Her Workouts

Stuhlmann likes to plan out her workouts ahead of time. She talked about this in the caption of this Instagram post. “I told you that this year I’m hitting these workouts hard, and with confidence!☺️🔥🧡💪With such a busy schedule, it’s important for me to have efficient and effective workouts & meal plans. Through years of experience (and trial & error🙂), I have figured out what works for me to stay fit and healthy!💯😌”