Irene van Dyk:
"The Silver Ferns eat a wide variety of healthy foods that give them the right balance of nutrients to perform at an elite level, with a few small treats in moderation. Everyone should do the same, after all we are what we eat and a healthy diet means a healthy body."

Temepara George:
"Challenge yourself in every training session to do better than the last one – it's a great way to test your mind and body and push yourself that little bit further. Use several muscle groups at once, and do Swiss ball exercises to increase core stability and balance."

Maria Tutaia:
"To keep your exercise routine varied, mix it up a notch with boxing, skipping or circuit training: all fantastic variations to your workout which will improve your footwork, speed and agility."

Laura Langman:
"When trying to improve your fitness level, push yourself to a level that is hard and stay there for as long as you can, then you know you are at the right intensity to improve."

Ruth Aitken (coach):
"To be able to keep up with your kids in sport and play, undertake a regular exercise programme of both cardiovascular and resistance exercises that challenge your body. It sets a great example for the kids and helps you keep fit for life."

Keep an exercise log
Ruth Aitken asks the Silver Ferns to keep training diaries tracking their training and conditioning. If you’re serious about getting fit, you too could keep a daily or weekly workout and dietary log to monitor your progress and any changes in energy (kilojoules) consumed and burnt throughout exercise.