Staying fit during pregnancy: Tips from national soccer player Melanie Leupolz
Soccer player Melanie Leupolz becomes a mother. In the interview, the professional athlete shows herself in private and tells us how she experiences her pregnancy and how you can keep fit during this special time.
Melanie Leupolz was born on April 14, 1994 in the Allgäu. Since the 2020/2021 season she has been playing for the English first division club Chelsea FC Women, with whom she has already won the English championship twice. She has twice won the German championship with Bayern Munich. In 2013 she was already at the European Championships in Germany. With the national team, she became Olympic champion in 2016, but unfortunately she was unable to take part in the 2017 European Championships due to an injury. Due to her pregnancy, she will not be at EURO 2022 in England.
She is expecting her first child at the end of August. Peloton, the leading interactive fitness platform with a loyal community of more than 7 million members, has been a partner of the DFB Academy for two years. In Herzogenaurach, the national teams train with Peloton. Melanie Leupolz also trains both with the Peloton App (strength courses, yoga , meditation) and with the Peloton Bike, which she also has at home.
In an interview with FIT FOR FUN, Melanie Leupolz explains how she keeps fit during pregnancy and the best way to overcome a training slump.
How are you at the moment?
Melanie Leupolz: I’m doing very well, I’m in the fortunate position of feeling really good about my pregnancy. A completely new phase of life is beginning for me and I am really happy.
It’s a pity to miss the European Championships, but I was lucky enough to be part of the 2013 triumph. My personal situation makes me very happy, so joy prevails.
How were the reactions to your pregnancy – in the middle of your career and just before the European Championships?
Melanie: The reactions were consistently positive, which I didn’t expect at all. It feels like there is still this thinking: “You are a competitive athlete, you can only start a family after your career .”
But that seems to be changing at the moment. There are more and more players who have returned to professional football after being pregnant. This is not only the case in football, but also in other sports – such as tennis, for example.
Do you want to come back? Do you have any thoughts on how you can balance career and child?
Melanie: We want to wait for the birth first. Of course I want to return as soon as possible, but only healthy. It’s no use pushing. I have to see how everything works with the child, the sleeping times and breastfeeding times . There are so many factors that are unpredictable. I don’t feel any pressure to come back quickly. The most important thing is the family and our child.
Are there any tips for sporty pregnant women on what to watch out for?
Melanie: Only do what is good for you. For me it’s yoga and meditation, I now do many courses with the Peloton app. There special prenatal courses are offered or courses with the title “Strong as a Mother”.
But I still go jogging , although that’s no longer pleasant for many. I still go on the peloton bike, I love the music and I just enjoy it. But as I said, I still feel very fit and can do a lot.
Of course, this is not the case with every woman and you have to listen to your body. But you really can’t go wrong with classes designed specifically for moms, like the ones on the Peloton app. And I also believe that it helps to feel fit again more quickly after pregnancy.
Have your exercise routines changed during pregnancy and if so, how?
Melanie: Of course, training with the team is no longer necessary. I now train a lot from home or on the go. And that’s why the courses in the Peloton app are so useful for me. I can access it anytime. I can also arrange courses with my teammates, which of course is a lot of fun.
Did you develop any special (nutritional) preferences during pregnancy?
Melanie: Honestly, no. I still eat normally and what I’ve always liked.
What does your training routine look like – before a game and during a game break of several weeks?
Melanie: During normal game operations, we have normal training five times a week, plus the game at the weekend. During the summer and winter breaks, we also get fitness plans for at home, consisting of strength and endurance exercises.
Are there other sports that you enjoy?
Melanie: Tennis and snowboarding.
Are there eating habits that help you in competitive sports?
Melanie: Above all, I always pay attention to a balanced diet that covers the calorie and nutrient requirements.
How do you deal with pressure to perform? What helps you focus?
Melanie: Mental balance is always very important, not only as a competitive athlete. When you feel good, you approach a challenge more calmly. And if you then believe in yourself and your abilities, then you can mobilize the last of your strength. It always helps to have a specific goal in mind.
What’s the best way to switch off?
Melanie: I can really switch off with yoga. At the same time, I remain flexible and feel comfortable in my body. And I calm down. When I’m on the mat, my attention becomes even more focused. Here I can let go of negative thoughts and really switch off completely.
Do you have any tips on how to motivate yourself and overcome training lows?
Melanie: It’s sometimes difficult to motivate yourself on your own. The best thing to do is to join a community, a permanent training group. I found my community at Peloton . I find training with like-minded people and inspiring trainers incredibly motivating.