We have nutritionists to advise us on what to eat, in terms of our protein and carbohydrate intake. It's really important that you get a good balance.

The only advice I could give is to stay positive and focused in terms of what your goals are, and stick to them. If you can't attain those goals, maybe they're not realistic. At this level only a small percentage of players make it, so you've really got to strive to get what you want.

When you're not playing your head can drop, and you can get a bit negative. I try to tell them that there are a lot of things they can't control, selection being one of them, and that they should just try to stay positive.

You've got to be committed. It comes down to setting yourself goals as an individual. In rugby you have team goals that you strive for, but you also set yourself simple goals that are achievable. It helps to write them down so you understand what you need to do, and what your focus is. Put them on your wall, then each time you wake up, you'll see them. Then you can just tick them off once you've achieved them.

You've got to be dedicated to train as hard as you can, for as long as you can, because in any sport, and especially this environment, there's a lot of contact. It's all about conditioning and good preparation to keep your body in the best condition possible to play games.

One of the highlights of my career was playing first class rugby for my province, which was Wellington. Another highlight was playing first class rugby with my brothers. Not many brothers get to do that. I can't explain what it felt like to be out there, playing with them. It was a great feeling.

My father's a keen sportsman, and so is my mother. My mother's brothers all played international rugby for Samoa. That's where I got my dreams from.