Everybody likes to indulge in a bit of ice-cream and junk food. If you want to be a top player you've got to be sensible in terms of what you eat.

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.

Everybody reacts differently. For me defeat lingers around for different time periods. I can dwell on some for five minutes or sometimes I can still be thinking about it a week later. It all comes down to experience. You need to reflect on your mistakes and move on. Luckily you always get the opportunity to turn things around in your next performance.

I'm the granddaddy of this side. I'm the oldest person playing in the team, so I've got a mentoring role. I've been around the tracks and achieved a few things. I try to make sure that the younger players reach their full potential, and stay on the right track.

Always have a plan B and C, because if it doesn't work out there are other things you can focus on. It's important to have a balance to your life, regardless of what you're doing. I've been playing at this level for a long time, but I've got interests outside of rugby, like my family and my children. They keep me sane.

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.

Everybody likes to indulge in a bit of ice-cream and junk food. If you want to be a top player you've got to be sensible in terms of what you eat.