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.

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.

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.

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.

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.

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.