For getting lean and trying to get toned, it's not about having a low weight and maximising as many reps as possible.

Take noise-cancelling headphones, a good book, and wear comfy clothes.

I always enjoy Oslo. It's a beautiful city, especially on a cold winter day.

For me, box step-ups and power clean [exercises] is by far the best.

For whatever reason, people aren't taught that sugar is a massive enemy.

I only enjoy legs day! For my training, it's sort of vital and I've learned to love it, I think.

My worst flight was flying between Macau and Osaka in 2007. The turbulence was so bad that the cabin crew were assuming their crash positions. I had more than a bit of a sweat on.

I think squats is a generic thing - you can do squats with anything. That's the great thing about it. As long as you get in a safe position to do it.

I think if you're not going to look so daft walking down the street split your workouts a little bit.

Skiing with friends in Reberty, France, after the Winter Olympics in 2010, was an amazing trip. I was at my happiest surrounded by all those mountains.

I'm not a big drinker, but coffee is important to me.

Failure: the renewable resource.

But I like my big Afro. I also liked when my hair was longer and relaxed. I’m happy to have choices. They’re mine to make

We are ready for any unforeseen event that may or may not occur.

it takes as long as three generations of hard work, three generations of sacrifice to correct the wrong!

Have a lot of conversations. Look at the implications of changing, but ultimately, you have to trust your gut. Test your conflicting advice as much as you can through research and conversations.

Among the reasons people keep sad stories to themselves is that they do not want anyone to feel sorry for them.

I've had people tell me to get Mystic Tan, blonde highlights, choppy haircuts, but I've made a conscious decision not to cave.

Fox would hire me in a minute. And believe it or not, CNN would, too.

I am impressed when music matters, when genres are broken, when spirits are lifted, when people make a difference, and when people are true to themselves.

A note can be as small as a pin or as big as the world, it depends on your imagination.