{"id":4641,"date":"2023-06-09T01:25:33","date_gmt":"2023-06-08T18:25:33","guid":{"rendered":"https:\/\/loudhdtv.com\/what-a-rose-lavelle-rest-day-looks-like\/"},"modified":"2023-06-09T01:25:33","modified_gmt":"2023-06-08T18:25:33","slug":"what-a-rose-lavelle-rest-day-looks-like","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4641","title":{"rendered":"What a Rose Lavelle Rest Day Looks Like"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hen you\u2019re a member of the <a href=\"https:\/\/www.ussoccer.com\/teams\/uswnt\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ussoccer.com\/teams\/uswnt\">United States Women&#8217;s National Soccer Team (USWNT)<\/a>, your recovery days include a lot more than lying horizontal on the couch.<\/div>\n<p>I got a chance to see this firsthand when I spent a rest day with USWNT midfielder <a href=\"https:\/\/www.instagram.com\/lavellerose\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/lavellerose\/?hl=en\">Rose Lavelle<\/a> in Seattle. As the world eagerly anticipates the upcoming <a href=\"https:\/\/www.fifa.com\/fifaplus\/en\/tournaments\/womens\/womensworldcup\/australia-new-zealand2023\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.fifa.com\/fifaplus\/en\/tournaments\/womens\/womensworldcup\/australia-new-zealand2023\">FIFA Women\u2019s World Cup<\/a> this summer, her team is in full training mode as they prepare in hopes of taking home a third consecutive trophy. They\u2019re giving their all during practice sessions for one to three hours a day, five to six times a week. Yet recovery is just as important.<\/p>\n<p>\u201cIn high school and college I played as much soccer as I possibly could and played on as many teams as I could,\u201d Lavelle shared with me. But things are different now, with a focus on nutrition, various forms of active recovery, and mental preparation.<\/p>\n<p>\u201cToday, rest is vital and I can\u2019t play as much as I did as the load is so much more,\u201d she says. \u201cNow it\u2019s a balance, and I have to prioritize the off-field piece and everything that I\u2019m doing to help best prepare my body to be able to perform on the field.\u201d<\/p>\n<p>Here\u2019s what a rest day of one of the most talented soccer players in the country actually looks like.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/rose-lavelle-rest-day\/\" current-title=\"\u2018I\u2019m a Professional Women\u2019s Soccer Player, and This Is What My Rest Day Looks Like As I Prepare for the World Cup\u2019\" current-image=\"GettyImages-rose-lavelle-1-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-08\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/rose-lavelle-rest-day\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/rose-lavelle-rest-day\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/rose-lavelle-rest-day\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>9 a.m.: Wake up<\/h2>\n<p>A big part of rest for Lavelle is <a href=\"https:\/\/www.wellandgood.com\/sleep-calculator\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-calculator\/\">ample sleep<\/a>. \u201cOn the West Coast, I get up at 9 a.m.\u2014that\u2019s early for me,\u201d she says, adding that if she could, she\u2019d sleep until 11. \u201cSleep is part of rest and recovery and important for my job.\u201d<\/p>\n<h2>9:30 a.m.: Breakfast<\/h2>\n<p>While many go to bed dreaming about what they\u2019ll be eating the next day, this isn\u2019t the case for Lavelle, who keeps things simple with a plain bagel. \u201cI like to have something light like a bagel so I can have some carbs but not feel too full when training.\u201d<\/p>\n<p>She also loves a <a href=\"https:\/\/www.wellandgood.com\/homemade-cold-brew-methods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/homemade-cold-brew-methods\/\">cold brew<\/a>\u2014sans alternative milk. \u201cI don\u2019t mess around with anything but full-cream milk,\u201d she shared with me while we waited in line for our drinks at <a href=\"https:\/\/www.cafehagen.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cafehagen.com\/\">Caf\u00e9 Hagen<\/a>.<\/p>\n<h2>10 a.m.: Movement<\/h2>\n<p>Shortly after breakfast, the Cincinnati native makes a point to get in some movement. \u201cI like to get my legs moving in some way cause being a blob the whole day doesn\u2019t make me feel great,\u201d she says. While she doesn\u2019t count steps or miles, she enjoys going on a walk or a bike ride. \u201cThe goal is to just get my heart rate going and activate my muscles for the rest of the day.\u201d<\/p>\n<h2>12 p.m.: Lunch<\/h2>\n<p>Lavelle\u2019s high school days may have seen her rolling up to practice with a large Dr. Pepper and a Big Mac, but things are slightly different now.<\/p>\n<p>\u201cI\u2019ll usually get a mixed fruit smoothie or smoothie bowl or make one at home with whatever fruit and yogurt I have,\u201d says Lavelle. A Chiptole bowl is another go-to for sustenance, and what we enjoyed for lunch together when I visited. \u201cIt is everything I need to fuel me after a workout or on an off day.\u201d For a quick on-the-go snack, you might also see the star enjoying a <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FGoGo-SqueeZ-VeggieZ-Variety-Boulder%2Fdp%2FB097CQX6DM%2F%3Ftag%3Dwgtrx1041-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Frose-lavelle-rest-day%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Frose-lavelle-rest-day%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/GoGo-SqueeZ-VeggieZ-Variety-Boulder\/dp\/B097CQX6DM\/\">GoGo Squeez fruit pouch<\/a>.<\/p>\n<h2>2 p.m.: Reformer Pilates, stretching, massages, and\/or therapy<\/h2>\n<p>While each recovery day brings something new, Lavelle knows the importance of listening to her body and responding to its needs. She spends the afternoons of her recovery days taking care of herself in whatever way she&#8217;s craving.<\/p>\n<p>On the day we spent together, that included a 30-minute Pilates class on the reformer (which seriously tested our core strength\u2014or at least mine). This has become a regular part of her schedule as Lavelle has fallen in love with reformer Pilates over the past few years. \u201cI do two to three one-on-one sessions a week so I can have all the attention to focus specifically on the muscles I need to strengthen,\u201d she says.<\/p>\n<p>Stretching is also an essential part of Lavelle\u2019s recovery day. After Pilates, Lavelle\u2019s trainer <a href=\"https:\/\/twitter.com\/daknotestine?lang=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/twitter.com\/daknotestine?lang=en\">Dak Notestine<\/a> took us through her seven-minute routine that she does before every training session as well as during her daily stretching at home.<\/p>\n<p>\u201cThis specific routine helps to strengthen the upper and lower legs to help the knee,\u201d he says, which is relevant following Lavelle\u2019s recent knee injury. Starting with a foam roller, Lavelle warms up the sensory tissues in the ankles before moving to the hips and upper thighs. From there she moves onto <a href=\"https:\/\/www.wellandgood.com\/dynamic-stretching\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/dynamic-stretching\/\">dynamic stretches<\/a> like swimmers, <a href=\"https:\/\/www.wellandgood.com\/how-to-do-cat-cow\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-cat-cow\/\">cat-cow<\/a>, and mermaid leg raises, before finishing with resistance bands around her upper knees to work on balance and strengthen her hips.<\/p>\n<p>Lavelle also makes it a point to apply <a href=\"https:\/\/www.icyhot.com\/en-us\/pro\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.icyhot.com\/en-us\/pro\">IcyHot PRO recovery products<\/a> (her favorite is the <a href=\"https:\/\/www.icyhot.com\/en-us\/products\/sprays\/pro-pain-relief-spray\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.icyhot.com\/en-us\/products\/sprays\/pro-pain-relief-spray\">dry spray<\/a>) to relieve strained muscles and joints after training sessions as well as on rest days. She\u2019s even an <a href=\"https:\/\/www.icyhot.com\/en-us\/icy-hot-squad\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.icyhot.com\/en-us\/icy-hot-squad\">IcyHot ambassador<\/a>.<\/p>\n<p>In addition to looking after her physical health, the bronze-winning Olympian also prioritizes her mental health with daily meditation, visualization, journaling, and sessions with her sports psychologist when needed. \u201cMy confidence comes in ebbs and flows, so having a sports psych has been a huge part of my professional career,\u201d she says. For Lavelle, her introduction to sports psychology came after a year-long break due to a hamstring injury. \u201cAnybody that goes through a long-term injury or just any injury in general, it&#8217;s hard physically. However, it felt 10 times harder mentally coming back from it. My psychologist helps me keep my head above water.\u201d<\/p>\n<h2>6:30 p.m.: Dinner<\/h2>\n<p>While not a foodie or fan of cooking, a meal of carbs, protein, and vegetables is something Lavelle prioritizes. \u201c<a href=\"https:\/\/www.wellandgood.com\/protein-rich-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/protein-rich-foods\/\">Protein<\/a> is crucial to help restore the tissue that got beat up in the training session or match,\u201d says Notestine. He adds that he encourages Lavelle to add high-quality carbohydrate whole grains like rice and quinoa, too. When on the road, dinner is taken care of by the National Team chefs; otherwise, she makes sure to get her body a nutritious, balanced meal herself.<\/p>\n<h2>9:00 p.m.: Reading and bed<\/h2>\n<p>It\u2019s still on the relatively early side when Lavelle crawls into bed, and enjoys a few chapters and a few hours of a book. \u201cI always have a book with me and try to find time whenever I can to read, which is usually before bed,\u201d she says. \u201cRight now, I\u2019m in a fantasy era and I\u2019m having so much fun with it.\u201d The day ends with some more sleep. \u201cI aim for eight hours a night which gives my mind and body the proper recovery I need.\u201d<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you\u2019re a member of the United States Women&#8217;s National Soccer Team (USWNT), your recovery days include a lot more than lying horizontal on the couch. I got a chance to see this firsthand when I spent a rest day with USWNT midfielder Rose Lavelle in Seattle. 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