The lesson is, the rewards in life don't always go to the biggest, or the bravest, or the smartest. The rewards go to the dogged; and when your going though hell, to the person who just keeps going.

The rules of survival never change, whether you're in a desert or in an arena.

You can't live someone else's expectations in life. It's a recipe for disaster.

As for my diet, I try to eat lean, clean and healthy - nothing too surprising. And I avoid too much meat or dairy because they slow you down.

My faith is an important part of my life and over the years I've learnt that it takes a proud man to say he doesn't need anything. It has been a quiet strength and a backbone through a lot of difficult times.

Survival requires us to leave our prejudices at home. It's about doing whatever it takes - and ultimately those with the biggest heart will win.

Americans are cool, if you show just a chink of vulnerability, they respond so much. They'll pat you on the arm and say, 'Hey kid, you're all right'. Brits will respond but they are much more cynical.