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Raise Your Game: How did you first get involved in taekwondo?

Louise Mair: I got into it when I was about 12-years-old. There was a demonstration at my school and I started alongside some of my friends. I didn't end up competing until I was fifteen and I only took part in small competitions in Scotland, but when I was sixteen I decided that I wanted to take part in some bigger competitions. I eventually won the British Championship and then I started training with the British team.

RYG: What kind of sacrifices have you had to make to get you this far?

LM: The main sacrifice is that I've moved away from home. If I want to go home, it's a nine hour drive, which means I only get to see my family every two months or so. That's quite a big sacrifice.

RYG: Discipline is a very important part of martial arts. What does being disciplined mean to you?

LM: Discipline is a big thing in taekwondo, but there's a lot more to it before you can get a black belt. You learn about the discipline, the rules and you learn different patterns and self-defence techniques. When you've earned your black belt you learn the theory, respect and further discipline from your instructors.

RYG: What are the wider skills that taekwondo can teach?

LM: I believe it can teach young people how to behave properly. In taekwondo you have to have respect for your instructors so it can teach young people to have more respect for teachers in school. It teaches you the dedication and commitment needed to get things done.

RYG: Not only are you committed to taekwondo, but you are also committed to your health. Why is it important for young people to be healthy?

LM: If you're healthy, you can achieve the great things that you are capable of doing. I don't really drink alcohol, I don't smoke and I try and eat healthily. I do it all to achieve the best that I can.

RYG: You're a member of the very successful GB taekwondo team. How important is it to train in that team environment?

LM: That's one of the main principles in our team. We try to work as a team so that when you go into the ring, knowing that you're part of a team can help you. We've got about 14 people in our team and we get on really well. We're there to support each other and since we all know each other well it gives us good motivation and a great atmosphere to train in.

RYG: How important is it to be able to communicate within that team?

LM: If you want to achieve the best in the things that you want, then you need to have good communication between all the staff, coaches, psychologists, physiotherapists, nutritionists and analysts. If you have good communication with these people, you'll get to where you want to be.

RYG: How important is it for you to set achievable goals?

LM: If you've got short term goals, then you've got targets to keep you going while you work towards your long term goals. I've got a log book that tells me that I want to have met a specific target by next week, so when it comes to next week I'll have another target. All these targets mean that I'm at my best in time for the major championships.

RYG: How important is mental toughness in a sport like taekwondo?

LM: You need to be physically and mentally tough because it's a full contact sport. You are going to get hurt and you have to accept that. We wear all the correct safety equipment, but it still hurts. You train yourself to understand that it isn't that bad and then you get used to it. If you put your mind to it, then you'll be able to achieve anything.

RYG: What is it that motivates you to keep going in this sport?

LM: I want to compete and win in the London Olympics in 2012. There are so many competitions to keep me motivated, but my main aim is 2012 and I want to be the one winning the gold medal.

RYG: What advice would you give to any young people looking to follow in your footsteps?

LM: Train hard and set your mind to it. You need to make sacrifices, but if you train hard, stay committed and dedicated then you should be able to achieve anything that you are capable of achieving.