Soccer Star Alisha Lehmann in Two-Piece Workout Gear Says "Work Hard for Each Other"

Alisha Lehmann, one of the most recognizable names in professional soccer, continues to make waves both on and off the field. Now playing for Juventus, the Swiss athlete has also shined in roles with Aston Villa, West Ham United, and the Switzerland national team. Known for her bold style—including playing soccer with a full face of makeup—Lehmann blends athletic excellence with her charismatic presence. Last week, she shared an Instagram post featuring photos of her and her Juventus teammates in action, captioned, “The most important thing is, to always work hard for each other 🤍🖤.” Lehmann exemplifies determination and confidence, making her a standout in the world of soccer and beyond. Here’s how she prioritizes health, fitness, and standing her ground.

1. She Plays Soccer

Soccer is one of the main ways that Lehmann stays in shape. According to Better Health, the sport has a lot of benefits. “As play during soccer is continuous, soccer is great for fitness and cardiovascular health. People of various ages and skill levels can participate in soccer, with those of various sizes being able to do equally well.”

2. She Does Push-Ups

Lehmann is seen doing push-ups with a soccer ball on her back in this Instagram video. According to NASM, push-ups have a lot of health benefits. “Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall fitness, function, and performance. Due to its versatility, mastering this exercise can be vital to unlocking your true fitness potential…Push-ups focus primarily on the following muscle groups: • Pectorals (chest muscles). • Deltoids (shoulder muscles). • Serratus anterior, trapezius, and rotator cuff (posture and shoulder support muscles). • Triceps (backside of the arm muscles). • Core stabilizers (abdominals and spinal support muscles). • Gluteals (hip muscles).”

3. She Hikes

Lehmann likes to go hiking to keep herself in shape. She shared this post on Instagram of herself on a hike to the Hollywood Sign. Lehmann captioned the post, “If you wanna know, it took me 2 hours to get there🧘🏼‍♀️🏃🏼‍♀️” Piedmont states that hiking has a lot of benefits. “Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile. Being outside in the sunshine provides the body with vitamin D.”

4. She Swims

Lehmann likes to swim to keep herself in shape. She shared these photos of herself swimming at the beach in Miami on Instagram. Lehmann captioned the post, “Lish at the beach at 8 am.” Swimming has a lot of health benefits. The Cleveland Clinic states, “Want to keep your ticker at peak function? Cardio activity is one of the keys to a healthy heart, and swimming’s cardiovascular benefits are clear. It’s been shown to: Improve cholesterol levels. Reduce blood pressure. Lower your risk of heart disease.”

5. She Stands Up For Herself

Lehmann has had to deal with a lot of criticism for her play style. However, she makes sure to defend herself. She talked about this with The Times, “A lot of people only see the social side [of my life, via Instagram] and not actually how I play football. About this, I’m sometimes disappointed, because I work hard every day. I train every day and I want to be the best player I can be. They don’t really know how I play. I’m always saying, ‘Watch a game please’ — and then they’re surprised.”

Tennis champion Leylah Fernandez is back home in Montreal, Canada, and couldn’t be happier. Fernandez, 21, shared a video of herself training on the court and running outside, wearing a variety of cool workout gear. “I wanted to give a little insight into why I chose to come back to my hometown, Montreal, for the pre-season 🇨🇦✨ Coaching here isn't just about the courts; it's also about the memories etched in every shot. These are the very places where my passion for tennis was first ignited. Coming back is like flipping through the pages and reconnecting with the journey that brought me here. There is a unique energy here that fuels my determination. Every workout, every race is a nod to deep roots,” she captioned the video. Here’s what Fernandez’s training and workouts look like.

1. Beach Workouts

Fernandez did beach workouts when training for the 2022 Australian Open. “We try to work out at the beach as much as possible because the sand makes the movement a little harder to execute,” she told Body + Soul. “But the most important thing is that working out at the beach helps me clear my mind with the sound of waves. It rejuvenates me so I can train harder on the tennis court. [I do] cardio and plyometrics workouts, that are tennis related movements. We train one to two hours of fitness work, five to six days a week. We also have three to four hours of tennis practice during the week."

2. Soccer and Yoga

Fernandez loves to play soccer and do yoga alongside her tennis training. “I love to play soccer as a way to help with my tennis,” she told Body + Soul. “Soccer requires a lot of running and sprints - which is similar to tennis. I also like to run. Tennis requires a lot of cardio, so running helps me getting ready for the long matches and long points… We like to do a lot of yoga to recuperate the body. Mostly stretching yoga. It not only recuperates the body, but also it calms the mind. Especially since during the day we are always in a rush; yoga helps with rejuvenation."

3. Lululemon Partnership

Fernandez is partnered with yoga and sportswear brand Lululemon. "It’s important for me to look and feel good when training,” she told The Standard. “Lululemon makes the most comfortable and stylish outfits to wear on the court or in the gym. The brand has also recently released their new running shoe which is super comfortable and is my go-to shoe when training away from the tennis court… My personal style is evolving. In the past, you’d usually find me in either comfortable athletic-inspired clothing or in casual jeans and a t-shirt. Now as I’m getting a bit older and going to more public events, I’ve really enjoyed expanding my wardrobe to also include more sophisticated looks.”

4. Vacation Time

Fernandez trains hard, so rest time is crucial for her wellbeing. “Once or twice a year I like to treat myself with a nice vacation,” she told The Standard. “Usually a warm weather, low key location where I can relax and just hang out. I’m not a big partier so I prefer a quiet place where I can enjoy time with my family and friends. Last year I went to Turks & Caicos. It was amazing and really allowed me to recover physically and mentally from the long tennis season.”

5. Hard Work, But Worth It

Fernandez says there is no short cut to success—just a lot of very hard work. “I am very hardworking,” she told Tennis Majors. “There is no secret to playing tennis, you need to work hard every day. I am glad that my parents have taught me the value of working hard from a very young age; that it does not matter what I did yesterday, because today is a new day and a new opportunity to do better. Also, my parents and grandparents taught me how to fight for what I want – I want to be a tennis professional, every day I have that in my mind and I want to prove that to everyone.”

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."

Lauren Hemp is one of the UK’s soccer, or football, stars. She plays for the Lionesses. Hemp recently enjoyed a spar trip while on break from football. She shared a photo on Instagram of herself in an outdoor pool. Hemp captioned the post, “Catching some sun before the international break.” How does she stay so fit? Read on to see 5 ways Lauren Hemp stays in shape and the photos that prove they work.

1. She Plays Soccer

Playing soccer, naturally, is Hemp’s main way of staying fit. Soccer is a great way to stay in shape. Better Health states, “Soccer is a good sport for maintaining health, fitness, strength and endurance. 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 Handles Pressure Well

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Hemp opened up about how she handles pressure to The Guardian. She says that being proud of herself and her accomplishments have helped her from putting too much pressure on herself. “For me, I’m my biggest critic. I put so much pressure on myself that I don’t really feel it from the outside. But I sometimes look back and realise how far I’ve come and that I’m still so young and think I should not put as much pressure on myself as I do. It’s finding that balance in making sure I do perform at my best but that I do enjoy the journey as well because I think when I enjoy it you get the best out of me.”

3. She Learns From Her Coach

Sarina Wiegman/Instagram

In her The Guardian interview, Hemp sung the praises of coach Sarina Wiegman, and shared what she’s learned from her. “For me, she’s always told me to have freedom, express myself, and I think that’s what I’ve needed. You’ve seen from the results that we are playing very well under Sarina. Hopefully that will continue into the Euros. She’s been on the winning side, so we’ve got so much trust and confidence in her. She’s telling us what we need to know to ensure that, come the Euros, we’re the best.”

4. She Pushes Herself

In her interview with The Guardian, Hemp shared what aspects of her game she wants to improve. “One of the main things is my decision-making,” she says. “Whether cutting on the inside, going on the outside, shooting, crossing, things like that – driving at a player. When you get the ball and everyone comes towards you it’s all about that split-second decision and what you’re going to do on the ball. With the decision-making then comes becoming more consistent with goals and assists. That’ll show in my stats. But also, my right foot, at the moment I think I just use that to stand on, so that’s another one of the many things I’d like to improve.”

5. She Loves Omelettes

In another interview with The Guardian, Hemp shared some of her favorite foods. “I like an omelette but I’m not great at making them, so when I was away with England I’d always ask the chef. He said it’s all in the pan, so I now have a specific pan that doesn’t get used for anything else.”

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.”