Let’s face it, after giving birth, there are a lot of changes down there and just about everywhere. You’re stiff and sore; not to mention, you’re mentally drained from staying up around the clock with your newborn. That’s why most docs will tell mums to wait four to six weeks before exercising. But that timeline isn’t always so black and white – especially when you’re an elite-level athlete.
Paris 2024 Olympians and Bellamy’s Organic ambassadors – Water Polo Player Keesja Gofers, Marathoner Genevieve Gregson and Kayaker Alyce Wood – understand firsthand the challenges and joys of balancing motherhood with personal and professional aspirations.
From overcoming the negative internal talk about confidence in their abilities, to the challenges they faced as new mums trying to find time for exercise and planning nutritious meals, we spoke to each of the three athletes to find out what it’s really like staying fit and healthy as a professional sportswoman.
Alyce Wood
Can you tell us about your journey into motherhood and how it intersected with your athletic career?
Starting a family was incredibly important to my husband and I post the Tokyo Olympics, but I knew I wasn’t ready to hang up the paddle. I was originally quite worried about the feasibility of this and whether it was worth the sacrifice, but ultimately we decided that bringing Florence into a world surrounded by my teammates who chase their dreams every day was the right decision.
Did you maintain some form of training throughout your pregnancy?
I trained with our National team in the Kayak until 33 weeks (when I couldn’t physically sit in the boat any longer) and then continued on dry land until the morning I went into labor. I was incredibly lucky to have such a supportive coaching team who worked right throughout my pregnancy to ensure Florence and I were always safe whilst training at an elite level. Florence was born 23rd June 2022. Co-incidentally, she was born on Olympic Day.
What was your journey back into elite-level form and what motivated your return?
When I finished at the Tokyo Olympics there was a feeling inside of me knowing that if I retired then, I would regret it. I knew I wasn’t done. Since then, the dream to go to my third Olympic Games with Florence cheering me on has been my main point of motivation.
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Did you encounter any unique challenges, obstacles or barriers as a mother returning to competition and how did you navigate them?
Balancing the expectations of a being a new Mum and an Athlete has been challenging. On one hand, there are so many social pressures on new mums to feed, change, bathe, nurse and be incredibly present in every moment of their baby’s life. Then on the other hand, I am on a strict timeline in the lead up to Paris, which requires me to be selfish at times and lean heavily on my support network. The guilt pulling me both ways has been real, but it’s also taught me how to prioritise my time and energy.
During your journey back into elite-level form, have there been instances where you have been pleasantly surprised?
When I came back, I felt very strongly about never wanting to race in a K1 (single boat) internationally ever again. I think I had lost the confidence I used to have by myself and wanted to pursue a different route. But at 8 months post-partum we had our National team selection trials (Feb 2023), and I won the K1. This result is something I never thought was possible and made me believe in myself again after so many months of doubting my abilities.
How has your experience as a mother influenced your approach to training and competition?
Kids teach you that you don’t need to sweat the small stuff. When they’re learning to walk they fall over a thousand times, but get up a thousand more, always with a smile on their face and so much determination. This is now how I approach my training. It’s unrealistic to think I am going to produce PB’s every day, so rather than get caught up in negative energy when I have a bad session, I address the issue and get up and go again.
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What is your stance on the sporting industry and their support of professional athlete mothers?
Whilst there’s been a groundswell of support behind Mum-Athletes in recent years, it’s still not a ‘normal’ route. As more women take this path, many sporting organisations are now introducing policies which is amazing to see, but ensuring these are fit for purpose will take time. In my opinion though, the biggest gap is within the actual physicality of the pregnancy and post-partum periods as there is still so much unknown about how much we can exert ourselves. There are currently a number of dedicated studies underway that specifically look at elite athletes, rather than the general population, which is incredibly exciting. These will help eliminate stigma and create a less stressful environment for mums and their support teams when looking at training prescriptions.
Can you share any personal experiences or challenges you’ve faced in ensuring your children have a balanced and nutritious diet?
Since Florence started eating solids we’ve tried to feed her what we eat, but I’ve had to learn to be flexible with this because some days she turns into an incredibly fussy toddler who refuses anything but bland food. On those days ‘food is fuel,’ and rather than trying to get variety in her diet, I just aim to hit the main food groups and be OK with that.
Genevieve Gregson
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Can you tell us about your journey into motherhood and how it intersected with your athletic career?
I always wanted to be as active as possible when I decided to fall pregnant, however, my circumstance
was a little different than I had always imagined. When I ruptured my Achilles tendon at the 2021 Tokyo Olympics, I found a window in my normally vigorous schedule to break and breathe and start a family. I did a lot of different forms of exercise while pregnant, but running wasn’t really an option during this phase due to my injury. In saying that, growing my baby boy, Archer, who was born 15th June 2022, while rehabbing a very difficult injury went hand in hand for me because I had always wanted to be a mother and it took away the anxiety and stress of being sidelined from what I love to do.
What was your journey back into elite-level form and what motivated your return?
This was a long road but a seamless one. Although becoming a mum had its challenges, it was also such an exciting journey for me. Everything was so new, so I was able to take the pressure and expectation away from my performances and let my body take the time it needed to return. I used my training as a way to energise myself when I had a rough night from not much sleep. Running for me is a happy place so rather than feeling like it was an extra load on top of being a new mum, it was another fun challenge to watch my body progress and regain strength and endurance over time.
Did you encounter any unique challenges, obstacles or barriers as a mother returning to competition and how did you navigate them?
The scariest part of the whole return was worrying that I may never get back. Although I say I enjoy a challenge, it is obviously normal to have a lot of doubt creep in at times, especially when you are functioning on less sleep and navigating parenthood for the first time.
I worried my sponsors would walk away, or that I wouldn’t be able to compete for a living if I didn’t get back to where I left off. I had to learn to trust that I would get there, but I needed to get there my own way and be flexible with how that journey could look. I listened to my body and made hard decisions to pull back when I knew it was necessary.
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During your journey back into elite-level form, have there been instances where you have been pleasantly surprised?
So many times. My last year has been filled with personal milestones that have made me so proud of where I have come from. My athletic career has jumped to a new high over the last six months and it has been the most magical time for my family and I. I am so lucky to have the support I do at home because my team around me are the reason I even have the opportunity to be a mum and an elite sportsperson.
Can you share any strategies you used to manage stress or maintain resilience during this demanding time?
I think any time I felt overwhelmed and stressed when trying to be a super-mum and super-athlete was taking a step back and focusing on recovery. I am naturally someone who goes full throttle and has an abundance of energy, so I’ll find myself cleaning the house in between sessions and during the baby’s nap time. When I start to feel stressed, I know it’s because I have taken on too much, so I try to schedule more naps or go to bed earlier or just slow down in general. It always makes me feel better.
How has your experience as a mother influenced your approach to training and competition?
I think I am mentally stronger in a way because I have a whole new perspective when it comes to my running. I know when to pull back now, which I never used to do, and I know to not get too obsessed with performance. There is so much more to my life than my results now, and I love that I can focus on my baby boy if I am ever disappointed in a race result.
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In what ways do you think your experiences as a mother have enriched your athletic career?
I make all my big races a family affair now and everyone comes along for the ride. This has helped me relax so much around races and ultimately allowed me to have some amazing results. I used to treat running as an individual sport, whereas now I have a team wherever we go and it’s so much more fun.
What is your stance on the sporting industry and their support of professional athlete mothers?
I believe the sporting industry is taking steps in the right direction. I do believe there are improvements to be made, mainly just support for mothers that have returned or are returning to sport professionally. There is so much more to consider now as I prepare for the Olympics with travel and help with my baby that an individual would never have to worry about. The best part though, is there are so many mums out there doing it and if they keep paving the way and shining light on where and what can be better, there will be no limit to what a mother can do with her sporting career and family.
How has motherhood influenced your perspective on nutrition and maintaining fitness levels?
I would say I have become more on top of my nutrition since becoming a mum. I breastfed for 15 months and this really drains you from so many nutrients. I try to make sure I never go hungry and that my meals are calorie rich. Sometimes I slacken on veggies at dinner, but I am always conscious about getting them in at some point.
Keesja Gofers
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Can you tell us about your journey into motherhood and how it intersected with your athletic career?
The first 20 weeks I suffered from extreme nausea and vomiting. During this time, doing normal daily activities like walking my dog around the block was difficult. I had salty snacks with me everywhere I went because getting hungry was the ultimate no no! I carried a Tupperware container with me, which came in use many times when nausea and the residual vomit hit. During the first 18 weeks, I didn’t compete or train with anywhere near the usual intensity, but I did manage to do my rehab exercises regularly, do pilates and go for very slow swims, which may not seem like a lot but at the time was a huge achievement for me.
Another reason I didn’t train was because of anxiety. Before Teleri was born (we call her T), I was pregnant and had a miscarriage at 15 weeks. With T, I was extremely anxious to play games. Water Polo is a contact sport, however, I was cleared to play games and I know many woman do in these early stages. It is safe given the position of the fetus. For me, I was more comfortable not being involved in contact in any way for my entire pregnancy.
I was very lucky at 22 weeks that my sickness symptoms subsided and while I was anxious the entire pregnancy, I started feeling kicks regularly soon after this. I returned to Water Polo training sessions working with my coaches to ensure temperature and heart rate never exceeded a certain limit and avoiding all contact. During the second half of my pregnancy I felt really good. I loved being in the water, it was my happy place, I felt light and weightless.
I trained right up to the day of Teleri’s birth – she was born 21st March 2023.
What was your journey back into elite-level form and what motivated your return?
I have had amazing support in my journey back to elite-level form. My homebase is NSWIS and my coaches there, Bec Rippon and Jacki Northam, have worked closely with medical support staff, including my women’s health physio. Water Polo Australia has also done everything they can to support my return. But without a doubt, I could not have done this with the unrelenting support of my husband and my mum.
My daughter is my motivation. Recently, I brought T to the AIS for a national team camp and having my daughter see and be around the inspiring, strong female athletes day in and day out, cemented that it has been the right decision. Women/mothers should have the choice to go after their goals. I am lucky enough to have the support to do that.
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Did you encounter any unique challenges, obstacles or barriers as a mother returning to competition and how did you navigate them?
In a lot of ways, being an athlete and a mum doesn’t work together. As an athlete, you prioritise your recovery, your sleep, and your nutrition – you prioritise yourself. When you bring a little person into the mix, what you want goes out the window! You’re on their schedule now.
I can remember days when T didn’t want to sleep during the day (we’d get 45 minutes total and it was in a moving pram), and all I wanted was to take a nap too. Water Polo training, as an amateur sport, happens around work hours. So before I rejoined the national team I was doing 5am starts and training that finished at 9pm. When I got extremely tired, I had to ask for more help. In retrospect, I tried to “do it all” for much too long.
Leaving T was and remains hard due to mum guilt. My first major competition was in Doha for the World Championships and T didn’t come with me. It was an 18-day long tour, and prior to this I hadn’t spent one night away for her, which was tough. My husband moved in with his parents to make it work. T was only 10 months old at the time and safe to say she wasn’t too invested in our FaceTime conversations for longer than 20 seconds. My way to navigate it was to get lots of photos and videos, and send videos of myself singing T’s favourite tunes (these videos will never see the light of day!).
During your journey back into elite-level form, have there been instances where you have been pleasantly surprised?
Yes! I’ve been an elite athlete for longer than I can remember, which means physical gains can be weeks, months or even years apart; or some so minor you don’t really notice. Returning to elite level form postpartum, physical gans, like being able to hold a plank or do a sit up was rewarding.
Seeing my team with my baby is one of the best things, which is also a highlight. She absolutely loves them and they love her.
I’ve also made connections with other athletes who are on a similar journey and am so inspired by them. One of which is another Bellamy’s ambassador, Alyce Wood!
Can you share any strategies you used to manage stress or maintain resilience during this demanding time?
I do get strength from my ‘Why’ – which is showing my daughter that tough things are able to be overcome. I also like to set small goals. When I was completely sleep deprived, the goal was to get up with the alarm (sometimes at 5am) and get to the pool. Once I’m there, then I give all that I have to give. I figure, even if I feel below my best, if I give as much as I can then that’s my 100% for that day.
I definitely try to enjoy my time at home with family and friends, as well as make sure that T gets some adventures in when we have downtime. She loves the aquarium, the zoo and messy play.
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How has your experience as a mother influenced your approach to training and competition?
She’s is my engine to be better every day as an athlete and as a mum. Watching T learn skills in front of my eyes has been one of the most delightful things I have experienced. The best part is how determined she is. When she was learning to walk, she fell down again and again. That’s what I think of when I make a mistake in the pool – and like Michael Jordan said, “I have failed again and again and that is why I succeed”. Babies embody this, they don’t stop till they get it!
I think in the scheme of things, as competitive as I am, and my drive to win a Gold Medal for my country is my obsession, having T as an anchor to reality has been great. When we have lost an important match, or I don’t think I have had my best game, I know that I have the most wonderful little girl to look forward to seeing and getting a hug from. I also know that no matter the result, that little girl needs her mum, and it is really important to me that I bring my best self to her. In elite sport, by its nature you have to be quite selfish in your pursuit – so having T has helped me have a bit of perspective there and help me put other people first, not only T, but seeing when my teammates are struggling a bit and how I might be able to help them rather than just focus on myself.
In what ways do you think your experiences as a mother have enriched your athletic career?
I think when I look at the totality of my career and what I have been able to achieve, being able to return to the level I am at and have my daughter be a part of it is so special to me. Our sport is one of the hardest in the world in my opinion, and to know that on top of that I was able to get back with my daughter in tow, is an amazing feeling.
What is your stance on the sporting industry and their support of professional athlete mothers?
There has definitely been headway in this space, but we can do more. If I didn’t have the incredible support of my husband, my mum and dad, and my husband’s parents, this would not be possible for us.
Logistical challenges include daycare hours that do not align with training hours and that babysitters don’t come with a government subsidy. Basically, everything about how our sport operates doesn’t really work with how childcare is set up. Probably the biggest challenge beyond this, is in order for all the girls to really chase the dream of playing for Australia and being a team capable of winning an Olympic medal, we can’t have full-time jobs, which means getting consistent income is near impossible. For our family, that means on top of having a child, we have to pay our mortgage, babysitters, daycare etc with my ‘return to work’ not providing me a full time salary. This is almost the case in every single Olympic sport – especially for women!
I also believe it is my responsibility to be visible. Other athletes can see that they can start a family and continue to pursue their athletic goals, if they want to. I am a strong believer in the expression, “if you see it you can be it.”
