"Make sure that you challenge yourself to be a whole person, work on yourself not just physically but take care of yourself emotionally, spiritually and mentally. It takes a whole person to succeed. Lastly, build a support system around you that will support you through the highs and the lows since swimming is not an individual sport, you might swim alone but it takes a team to get you faster."

"Winning the world championship was a dream of mine since I was a little girl. I trained so hard to achieve that goal and it was definitely the best feeling ever."

"I was the youngest player in the league and I didn’t understand what was going on."

"At the beginning, no one encouraged, supported or even gave attention to any sports other than football. So after I had overcome all these obstacles to show that there are other sports [in which we] can achieve even better than football, now I think it will be easier for others to pursue this path."

"I am really interested to help young females to achieve what they want to. I try to be as much of a role model as I can because I want to help and inspire other people—not only in sports but whatever goal they have"

"I am a hard worker and passionate young lady that happened to have little talent and would like to pursue my dream of having an Olympic medal for my country. I would like to share my experience with the young athletes back home to give them the hope and will to succeed by pursuing their dream."

"My advice to young athletes, not only girls, is to never give up on your dreams and to be committed and determined to it because it is definitely worth the journey. So if you want to succeed and achieve your goal, you have to work hard and accept that you have to be out of your comfort zone because it is not easy."

"I think greatness in life is to follow your dream, work hard, fight and never give up till you reach your goal. Then pass your experience and success to others in an attempt to give back to your community."

"I dated him. I had no idea he was married. I had no reason to ask him because I never saw wedding ring on his finger and there were obviously no pictures of him and any woman on a social media so I assumed that he was a single man."

"Reasons are simply because they are great talents, inspirational, intelligent visionaries, and they go all out in bringing a role/character to life."

"I honestly have a book full of top actors and directors I would love to work with, but if I have to choose my top three actors, I’d love to with Idris Elba, Kerri Washington, Johnny Depp."

"Never give up; believe in yourself and your dreams no matter where you are, no matter your situation and conditions; never give up on your dreams. Be confident, be honest, be humble, work hard and never forget to put God first. Nothing is impossible."

"First of all, I want to thank you for having me. It’s such an honor. I have been acting in Africa for more than ten years, with over 30 films and over ten awards under my belt; I will say apart from my talent, my established career in Africa has prepared me for films in Hollywood in terms of experience, commitment, professionalism, the ability to work hard under pressure, I’m a great team player, humble, confident and passionate."

"When you are a giraffe and you receive criticism from turtles, they are reporting the view from the level they’re on."

"Sex on the first date doesn’t make you cheap , it’s called relationship interview and if you’re called back then you got the job."

"Technically, no! What happened was I got to know that he was married and that was a deal breaker for me. Obviously we were out in public which was a dumb move and I got contacted by some people that he was married and then I decided to google and I found out that he was really married."

"It is difficult to remain disciplined, when you’re working, and you’re mommying, and you’re wifeying... sometimes you forget your own needs. Sometimes you have too much grace for yourself, other times you have too little"

"Marriage is an endurance race. We are so used to instant gratification that we have forgotten how important it is to work for something you want. Marriage is the same. You won’t always like your spouse, you won’t always win arguments and you won’t feel like compromising. What matters is that you serve the marriage instead of yourself. Doing introspection helps a lot because you become each other’s mirror. Work on yourself first before trying to blame someone else"

"Summer bodies are chiselled in winter. It all starts with recognising bad habits. Binge eating, watching series, and being emotionally exhausted start with choosing not to rest instead of watching TV. Choosing yourself is as easy as scheduling physical activity as a priority in your daily routine. You have to make time for your health – that includes exercising and meal prepping in order to avoid eating takeaways"

"I've been seen as a physical player, so I'm going to focus on the other spheres like the social aspects of the game and strategic play and timing. I'm definitely going to work more on my relationship skills this season"

"I'm excited to be back on the show, there has been a two-year gap which includes two seasons. I'm super excited to be playing with these people because it's a super strong cast and the diversity in this cast is amazing, so I am excited to see it play out, the story behind the story and the alliances, their view of the game and what narrative they are going with"

"I’ve just seen too much, to not be happy with where I’m at. My voice, my current struggles, and my journey will speak to someone out there who needs to be reminded that, mommy, sister, daughter, wife, friend — you are doing your best, and sometimes your best needs to be good enough for now, until your energy is revived — and until we switch some gears. But until then, Let’s do what you can, and the rest will follow! We are in this together. We are more connected than you realise. Let’s draw strength from each others’ struggles, and hope from each others’ triumphs"

"Sometimes you need to trust your gut and not sweat the small stuff. Weight can always be dropped, getting your mind right takes effort and reversing eating disorders, well that’s a conversation for another day"

"This is the heaviest that I’ve ever been in my entire life it scares me. I work hard. I burn calories but I don’t eat in a deficit just yet. I need to do what’s best for my baby, and that’s staying nourished and mentally healthy"

"I went through a break-up, and all my plans were in the trash. I kind of just shut down and I remember that there were so many things happening all at once ... I went through a mental block for two-to-three months, and I was at home ... it made me reconnect with myself."

"You don’t talk about how you become OK and how you went through it, and this is what this album is about ... I ignored my emotional, psychological because I was in the battle ... and I neglected me."

"We are in the system, and it's rigged. Better we get to know it if we are to survive, break out and thrive, at this moment its near impossible to live outside it. So we need to equip ourselves with the knowledge that will allow us to have more than a fighting chance"

"I’ve realised my need to talk, I’ve realised my power to talk. I only attributed it to the music for a while and allowed people to tell me it’s only in the music. Now, as I am unfolding, I’m finding my voice to speak for people who can’t speak for themselves, to speak out about things that are affecting me. I am black and I am a citizen of South Africa, that on its own is something to speak out on ... It's because I have found me again, I found my voice again and I am here to use it"

"The music is about falling in love with self, honouring yourself by self-acceptance. The theme and message is spiritual reconnection and trusting herself with her music"

"I’ve learned that although there is no separation between myself as an artist and myself as a human, I value the ability to continue living my life outside of the limelight which allows me to still be able to be authentic in my artistry"

"I believe everyone has a voice and should always find courage to use it even when it’s not popular to do so. Every voice matters. Everyone has got a story to tell"

"I have truly been called for this music. Over and above healing those that consume my music, I myself find healing in the messages in my music, I find healing even when I perform"

"I am lucky to have an audio diary that I literally go back to before I start a new project, and I listen to Amazulu, I listen to Power and I listen to Mnyama and it gets me to understand quite a lot"

"I found myself in that dilemma of separating myself from Amanda Black and Amanda who are in essence me, they are one and there is no difference between them"

"I struggled a lot with the separation because the industry calls for you to separate yourself from who you are and the art"

"From My Soil to Yours has a lot to do with acceptance of myself — all the versions of me till now — and also opening up the space for versions that are yet to come and understanding that, as a human being, I am ever changing because, at some point, we think that this self-love and self-journey has a stop, whereas it does not"

"I am tired, yet I love every second of the waking hour. I am not my body, yet I need to treat it like my temple. This Body is the only one I’ll get in this lifetime, and I can’t trade it in for a newer model"

"I want to be remembered as someone who tried to bring change amongst the youth in Namibia."

"I love to cook and I make mean wraps. I don’t like cooking for myself though."

"I see everyone as an equal. No one is lower than me, no matter what they have or don’t have."

"Firstly, sports taught me that it’s never a failure if you don’t succeed. It taught me to build character, perseverance and how to socialise."

"Sports was a natural thing for my brother and I, we loved it so much and our parents were always supportive."

"An experience is much better than any gift."

"If she had the privilege of meeting Barack Obama, she would gift him a family trip to one of Namibia’s tranquil conservation reserves."

"I am so proud to have won this, not just for me, but for my country."

"I'm still the same person that I used to be, with the same passions and the same dreams. The only difference is that I've become a media target,"

"I'm very proud of what I've achieved so far ... I'm concentrating on my brand for the time being, but I've got so many other dreams, and I'm constantly brimming with ideas."

"Since I was a little girl, I've had this passion for fashion and for what makes women look beautiful."

"I started going out and meeting women who took me with them. I followed them a little, I saw what they said, what they did... I felt a bit like a grown-up."

"I was young and I wanted to have sex. I didn't want to remain a virgin. And then I thought: what options do I have? All the girls my age had a boyfriend, they were in love for a month, then they were sad, then they changed (...) I knew it was just going to be a waste of time, that it wasn't going to get me anywhere. I thought: I might as well have sex and earn something in return. I found it more exciting. And I didn't like men my age at all, I didn't find them interesting."