As a competitor and a certified personal trainer I am constantly working closely with clients of all ages and abilities. It occurred to me that within my own world ,sporting and non -sporting alike, many of my friends are experiencing the next wonderful stages of life,the blessing that is motherhood. Out of my own interest and curiosity I reached out to three admirable women who had previously competed at top level on our International stages for ITF Taekwon-Do .These women , among the many , are now proud mothers of the next generation of super-children!

Before I conducted these interviews , I researched the idea of combining fitness and pregnancy and briefly summed up the following information as a result:

• All women who are pregnant without complications should be encouraged to participate in aerobic strength-conditioning exercises as part of a healthy lifestyle during their pregnancy.
• A goal of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness (Maintenance)
• Although there are currently no known adverse risks to a pregnant woman that are linked with meeting the recommended guidelines of at least 150 minutes of moderate-vigorous physical activity per week.
• However, as pregnancy progresses,I learned that the body goes through significant changes, such as increased laxity (looseness) of joints, changes in centre of gravity and an increased resting heart rate. Therefore, modifications to programs may need to be considered.
• Women who are pregnant and participating in activities that require a high degree of balance or rapid changes in direction should consult with their doctor first. Where your doctor may recommend that you see a physiotherapist or exercise physiologist for a program that can be developed for you.

The area of interest has obviously a massive range of variables to be considered and there is a unique experience for each and every woman.

Here is an account of the 3 women who made their impact on World stages of the I.T.F. Taekwon-Do world who have so openly shared their experiences with us all,
Sincere thank you to all of you for allowing us to get to know you better, not just as an athlete, a competitor, or a coach but perhaps the hardest job of all, being a mother.

Nicola McCutcheon - Ireland

1. How many years were you competing in ITF TKD?
   I competed in Ireland from green belt level, so perhaps four or five years. At black belt level it was really only two years before injuries and then pregnancy stopped me or perhaps one good year, 2005.
2. When you became pregnant , were you still competing or had you retired with the mindset of moving onto the next part of your life, including motherhood.
   I had retired but reluctantly. I had a complete ACL tear that had taken some time to identify. For some reason my MRI was not correctly diagnosed by the technician and my referral to an Orthopaedic surgeon had fallen through the cracks, I never received an appointment. I spent about nine months resting, rehabbing and then re injuring my knee until finally seeing the surgeon who immediately identified a complete ACL tear.
   By this stage I think I had done a lot more damage to my meniscus attempting got train. I was also aware that I was 35 and didn’t have much time left to start a family so decided to go for that!
3. Did you train throughout your pregnancy? Did it help? and in what way?
   If so at what point did you stop before giving birth?
   My first pregnancy was before I had managed to have the ACL repair so I was not able to train but I taught TKD up until about 7 months of my pregnancy. I swam and did pilates.
4. Did you feel the power you gained from TKD training helped you through your childbirth at all? (breathing ,concentration, calm, composure?)
   I did feel my training helped me with child birth. I was able to breath and remain calm and composed (for the most part!) and endure the pain (I took absolutely no pain relief during my first delivery).
5. How long after your giving birth did you put on your dobok?
   Sadly, I have only once put on my dobok on for a demonstration. It took two years after my first child before I was able to have knee surgery and then was quickly pregnant with my 2nd child. I now live in rural Ireland where there is no TKD. I have been surfing, Stand up Paddling and doing Pilates but I miss TKD.
6. As a past competitor and now a mother, do you ever consider the 5 tenants of TKD into their upbringing?
   I frequently consider the tenets of TKD in my children’s upbringing. I understand how encouraging these qualities will greatly enhance their lives and their enjoyment of life, their ability to achieve what they want in life. Learning to be patient and work hard for your goals in a world where technology and consumerism in our culture encourage instant gratification is hard to teach.
7. Competitors often find it hard to relax during “downtime” and so turn to meditation when they can, is it possible to continue meditation whilst being a full time mother?
   Time is precious as a mother. Your ability to meditate requires good time management and recognising the need to make it a high priority! Having any time to do what you need for you own sanity, happiness, equilibrium, health or however you want to put it is important. Even essential, but it is very difficult to do. I often reach a crisis point before I make time for what I need!
8. Does your child/children ever show interest about your TKD career?
   Both my children really enjoy hearing about my TKD career. They are always excited if I take the time to teach them techniques or play games used in TKD training.
9. Do you teach them elements of training? (stretching, pattern, fight tactic or games?)
   I do teach them games, a few basic techniques and try to encourage good movement and the understanding of evading and dodging. We really enjoy it!
10. If you could give advice to our TKD competitors who are yet to experience motherhood, what advice would you give them?
    I would encourage them to make peace with their competitive career before having children. I personally cannot imagine having the time you need to dedicate to your training and performance as a competitor after having children.
11. Tips/ Do’s and don'ts regarding: Nutrition ,Mindful ,Physical , or perhaps other idea's you can or would like to recommend.
    I think most competitors will have very good discipline regarding nutrition, mindfulness and fitness. Maintaining a good healthy balance is just as important as a mother just as it is as a competitor. As I said earlier making time for all these things is important as motherhood can be all consuming but looking after yourself cannot be neglected for too long!

Katya Solovey - Ukraine

1. How many years were you competing in ITF TKD?
   I was training about 16 years.
2. When you became pregnant, were you still competing or had you retired with the mindset of moving onto the next part of your life, including motherhood?
   When I was pregnant, I competed up to 4th month of pregnancy.
3. Did you train throughout your pregnancy? Did it help? and in what way?
   During my pregnancy I continued training and closer to giving birth my training were easier. I did it to keep fit and one month after I won All Ukrainian Taekwon-do Championship.
4. Did you feel the power you gained from TKD training helped you through your childbirth at all? (breathing, concentration, calm, composure?)
   Well, TKD gave and gives a lot, but childbirth is completely different.
5. How long after your giving birth did you put on your dobok?
   I put my dobok on one month after childbirth.
6. As a past competitor and now a mother, do you ever consider the 5 tenants of TKD into their upbringing?
   Of course, the tenants of Taekwon-Do are fundamental in growing up and upbringing my students.
7. Competitors often find it hard to relax during “downtime” and so turn to meditation when they can, is it possible to continue meditation whilst being a full time mother?
   After my retirement it was really difficult to relax. But now I start doing another things. I am a trainer, and I want to receive the same results as I was competitor. my son Vitaliy successfully follows in my footsteps. And my students learn from my videos.
8. Do you teach them elements of training ? (stretching, pattern, fight tactic or games?)
   I teach my students every element of Taekwon-Do. And of course games are an integral part of training process, that help in developing physical preparation.
9. If you could give advice to our TKD competitors who are yet to experience motherhood , what advice would you give them?
   Well, it is individual for every person. Somebody wants to continue competing somebody not. Your will is a key to success. My advice is to continue training and after the childbirth as quick as you can come back to the gym. Doesn't matter if you are an athlete or a coach.

Michelle Newton - ITF Scotland

1. How many years were you competing in ITF TKD?
   I competed for 20 years and 10 years internationally.
2. When you became pregnant , were you still competing or had you retired with the mindset of moving onto the next part of your life, including motherhood.
   I retired from International competition in 2010 after the European Championships in Sweden. (was put out first round by Katya. Gutted as I knew it was my last competition and hoped to be in the final. I retired in May got married in July and was pregnant by september with my first.
3. Did you train throughout your pregnancy? Did it help? and in what way?
   I trained up until 7 and half months where I developed Preclampsia. I trained in tkd twice per week and taught 9 hours a week right up. Along with swimming.
4. If so at what point did you stop before giving birth?
   I stopped 2 months before giving birth as I was tired and high blood pressure also.
5. Did you feel the power you gained from TKD training helped you through your childbirth at all? (breathing ,concentration, calm, composure?)
   I thought it would but for me know no ... I had a hard time of it 20 hours in labour then had to have an emergency c section. But I think being strong helped me recover from the c section pretty quickly.
6. How long after your giving birth did you put on your dobok?
   I was back in Dobok after 10 weeks, light training until I felt comfortable again.
7. As a past competitor and now a mother, do you ever consider the 5 tenants of TKD into their upbringing?
   Yea all the time the tenants have played a major role in my life and always will.
8. Competitors often find it hard to relax during "downtime" and so turn to meditation when they can, is it possible to continue meditation whilst being a full time mother?
   To be honest I don't have anytime to myself as I have 2 jobs and 2 children but hopefully when they are a bit bigger I will have time for myself again.
9. Do you teach them elements of training? (stretching, pattern, fight tactic or games?)
   Max likes the thought of doing TKD loves learning the korean. But is a little lazy when he comes to class not sure if it is because I am his mum and teacher. Mia on the other hand jumps out of bed since the age of 2 half and put her dobok on a Saturday morning and runs to class she loves it all. Hopefully one of them will follow in my footsteps.

Anita Pasek Suska - Poland

1. How many years were you competing in ITF TKD?
   My first training I ever had was in 1986, aged 17. There were no training for kids at that time. 17 was the normal age, although there had been younger. The groups were large, consisting of about 100 people training regularly a few times a week. Sometimes every day, or even several times in a day. I trained up until 2004, so at that point in my career it was already 18 years. In 2003 I started back to participate in the World Cup held in Warsaw in 2004. At home, in Poland I continue competitive participation in Polish Championships but only in patterns and power test. Now I am a coach and I teach the younger generations TKD.
2. When you became pregnant, were you still competing or had you retired with the mindset of moving onto the next part of your life, including motherhood.
   No, I wasn't training TKD because both pregnancies i experiences some complications (at the beginning of my pregnancy I had high blood pressure). It was just light activity and relaxing time. It was nice, but for sure it was an anxious time for me.
3. Did you train throughout your pregnancy? Did it help? and in what way? If so at what point did you stop before giving birth?
   As i mentioned earlier, I only really went on walks and also maintained my stretching routine.
4. Did you feel the power you gained from TKD training helped you through your childbirth at all? (breathing ,concentration, calm, composure?)
   Its hard for me to answer this question, as when my children came into the world they were both delivered through Cesarean section, but certainly my courage to overcome the task, Good physical form (despite everything) helped me very much to get myself back on my feet after giving childbirth.
5. What is your training schedule like now?
   So far I haven't fully returned to training even though my children are now 11 and 8. Sometimes I stand in line with everyone and do training but it happens mostly at camps in and also at my club teaching my classes. But for sure one day I will come back to training. Even when I will be an old women because TKD is my love. I remember than in a past day without training was a lost day. Now my biggest love in life are my two children and I would never give even a moment spending with my children for holiest training, championships, attractive departure or any other success. I want to add that I do sport all the time. I am a physical education teacher and TKD coach. Recently I'm fascinated in roller-blades.
6. As a past competitor and now a mother, do you ever consider the 5 tenants of TKD into their upbringing?
   The 5 tenants are a timeless value. Everyone who goes with them will be a good person. Hopefully my children will be one of them.
7. Competitors often find it hard to relax during “downtime” and so turn to meditation when they can, is it possible to continue meditation whilst being a full time mother?
   I'm not good in it. It the worst part of my life I'm controlling. I'm still in hurry. My life seems to pass by very fast , at an incredible speed My husband was competing and stopped recently, he was training and preparing for championships, he traveled a lot and also he was a coach. Now nothing has changed except he doesn't bring home medals wrapped around hi neck. Very often I need to do housework on my own, while taking care of the kids, my work at school and then TKD training. Relaxation is a strange word for me. Although our kids have two fabulous grandmothers, their help is invaluable!
8. Does your child/children ever show interest about your TKD career?
   My older son Michal, age 11, trains TKD and he is good in it. He has had his first little success. My younger son Dawid, age 8, prefer swimming and building with lego blocks.
9. If you could give advice to our TKD competitors who are yet to experience motherhood , what advice would you give them?
   Depends on what is to be the subject of advice....
   Motherhood is the most wonderful thing to experience in life , together with being the most difficult.
   Constantly i thank god for allowing me this blessing. Every women go through this condition individually can expect something different. I'm sure every woman know when she want to became a mother. The most important thing is to be sure, have no regrets an love unconditionally.

This article and interview was brought to you by Lyndsey Conway I.T.F. Poland