UNH goalkeeper Sonja Zeepvat shares her journey navigating college life and the demands of Division I soccer.
As a student-athlete at the University of New Hampshire, Sonja Zeepvat knows the meaning of balance. Between classes, training, and games, the UNH goalkeeper has learned to manage the demands of both academics and athletics, all while finding time to enjoy life along the way. In our interview, Zeepvat shares insight into her journey, the lessons she’s learned and what it truly means to be a student-athlete.
What originally drew you to UNH and your sport?
What drew me to come to UNH was the campus. It was beautiful the second I stepped on it, and I definitely came at the right time because it was during the fall season, which is always the best in New England. I also liked the size of the school; I didn’t want a school that was too small or too large. They talked about how everyone in the field house supports one another, and that tells you a lot about the community and culture.
I don’t know what drew me to the sport of soccer because I started playing when I was a little kid, around 3 years old. My dad literally had me play every sport, and I continued to play three sports throughout middle school and high school. Eventually, I had to pick one and go with it, and I was grateful enough to get a scholarship out of it. So, what drew me to pick soccer out of all the sports I played was probably the competitiveness that came with it, knowing that I was better at soccer compared to the other sports I played.
From discovering her passion at a young age to competing at the Division I level, Zeepvat’s journey with soccer has been a lifelong commitment fueled by drive and determination.
What does a typical day look like for you as a student-athlete? (Classes, workouts, meals, study time, etc.)
A typical day for me looks like waking up at 6:30 a.m. I usually like to go for a 30-minute walk, brush my teeth and wash my face, then get my coffee and take my vitamins. I always try to cook myself a high-protein breakfast. I have a journal that I write in while eating my breakfast. I have two classes early in the morning (8 a.m.–12:30 p.m.). Then I get to the field house and have a quick snack, which is usually yogurt and granola.
Practice is from 1–3, and then lift is from 3–4. After lift, I leave the field house to go work my restaurant job from 5 p.m.–12 a.m. I do my homework and eat dinner at the restaurant. After I leave and get home around 12:30 a.m., I brush my teeth, wash my face and set up my coffee for the next morning. Then I try to go to bed before 1 a.m. and do it all over again the next day.
Her packed schedule reflects the demanding reality of student-athlete life. Early mornings, long days and a commitment that extends well beyond the field.
How do you balance academics, athletics and having a social life?
How I am able to balance academics, athletics and trying to have a social life is very simple: I don’t. Unfortunately, having a social life during the season seems impossible. The only social life I have is hanging out with my teammates. During the season, you don’t really get to spend time having a social life; your main focus is soccer and academics.
Trying to balance soccer and academics is very challenging in general, and it’s important you do well in both. Also, working a job in season is very difficult because I have to do homework at work while serving tables at the same time. It’s really a battle with yourself to stay motivated during stressful times. Trying to find time to balance it all has to be the hardest part, because if you don’t find time, you will easily start to fall behind.
Between practices, classes and her job, free time is another job of its own, as made clear from Zeepvat, but her focus and determination help her stay grounded.
What’s the hardest part about being a student-athlete that people might not realize?
The hardest part about being a student-athlete would have to be mental health, which is honestly crazy for me to say because I never believed in mental health. Caring about yourself and your mental health is the most important thing about being a student-athlete. All athletes have a tendency to think that we can handle anything, but honestly, deep down, being an athlete in college has to be one of the hardest things I have ever done mentally and physically.
Every day is a grind, and it never stops. When you feel tired and don’t feel like doing anything, that isn’t an option for us as student-athletes. No matter how you feel or what you are feeling, you just have to keep showing up. It’s trying to find that motivation to get up and go to class, then having to go to soccer practice and lift, then study for that exam and do homework. How are we expected to balance it all when we spend more time at the field house than at our own homes? Where do you come first in all of that? Where can you find the time to focus on yourself and your mental health when everything is constantly go, go, go?
Her honesty about the mental challenges of college athletics sheds light on a reality many student-athletes face but rarely speak about. Mental health is just as important as physical health, and mental health surrounding athletes has been a growing topic over the years.
What’s your favorite part of being on your team?
UNH women’s soccer is like no other team I have ever been on. I love this team more than anything; they are the definition of family. My favorite part about this team is how easy it felt to feel loved. It truly is a privilege to be a part of a team with these girls. Everyone on the team is supportive, understanding, outgoing, loud, competitive, and big-hearted.
What makes this program so special is how good the culture has been all three years I have been a part of this team. Even when I’m having a bad day, I show up knowing that the second I walk into the locker room, someone is going to put a smile on my face, make me feel loved, give me a good hug, or be my biggest supporter and listener. What makes that so special is that you can’t find that anywhere else; most teams I know struggle to find good culture and connections. Personally, I’m a believer that what makes a good team play well is the connection they have off the field. It really comes from the chemistry we all have as a whole. That’s my favorite part is proudly talking about my team and how close we all are. It’s my favorite question to answer anytime someone asks about my team, and I’m proud to say I play for a great group of girls every day.
For players like Zeepvat, her teammates are more than just players on the field. They are her support system and her second family.
How do you stay motivated through long seasons or tough weeks?
What keeps me motivated personally is knowing who I am playing for and why I’m playing, and that’s my dad. I play for him. If I feel like I had a bad week of practice, the first thing I think about is my dad, and I call him. I tell him I had a bad week, and he reminds me why I am here and that there is a reason why I’m playing at the level I am. He is the reason why I am here today, and I wouldn’t be here without him pushing me every day.
It’s tough going through a long season without seeing him as much because home for me is five hours away, and he tries to come to as many games as he can. It’s hard to go from him coming to every high school game I had to him coming to only a few now. That’s why it’s so important for me to constantly remind myself who I’m playing for and why, and that’s my dad.
Her motivation comes from a personal place, and her father’s support continues to drive her passion for the game.
What does representing UNH mean to you?
What representing UNH means to me is taking pride in being part of a community that values hard work, teamwork and integrity. When I wear our soccer gear, I know I’m representing more than just myself; I’m representing my teammates, coaches and everyone who supports our program. Our head coach, Steve, always likes to remind our team why we wear the UNH Wildcat logo and why we should be proud to be Wildcats every day.
I personally think it’s a privilege to be where I am today, while representing the school I go to. I’m grateful every day knowing I get a good education, play the sport I love, and have such good support from the field house and a supportive program as a whole. I feel proud to represent the school I go to because it’s truly a gift to have the resources to be successful in life and as a Wildcat.
Representing UNH is a source of pride for Zeepvat, who credits the school’s community and support system for helping her grow both on and off the field.
What advice would you give to high school athletes who want to play in college?
The advice I would give to high school athletes who want to play in college is to enjoy your time now, being in high school and playing the sport you love, because once you come to college, it’s a whole different playing field. You were probably a really good athlete in high school, but once you get to college, you have to understand that there are a lot of good players all over the country who were also really good in high school. It’s a very competitive world, and you start to realize it’s a lot more serious than you think.
Enjoy it as much as you can, because in college, you are constantly competing with yourself and your sport. There are obviously fun parts about being a student-athlete as well, and it’s not always going to be serious. I do enjoy being a student-athlete in college, but it’s definitely a full-time job, and it’s what you make of it every day. Being a student-athlete can be challenging, but it’s also really fun and exciting because you get to be on a team, travel places and play the sport you love—it just comes down to what you really want.
Her advice to younger athletes is simple but powerful. Enjoy the journey, work hard and never lose sight of why you play.
Through early mornings, late nights and long seasons, Sonja Zeepvat continues to embody the balance, discipline and passion that define a true student-athlete. She represents UNH with pride both in the classroom and between the posts. She is what every woman in sport should strive to be, and we are so honored to get to share her story.
