"You must assist the ageing joints, maintain flexibility, centre your mental health, clear your lymph nodes and exercise regulated breathing rhythms."

"It all comes back to discipline and moderation. I was probably always an intermittent faster, before it was trending because I am not one for breakfast. Some hot water with lemon would do just fine. I don’t have a penchant for meat, I eat a lot of fish and vegetables, and I am not an alcoholic drinker. I must admit we Fitzes have a sweet tooth, so ice cream is my indulgence as you would have noticed."

"no one can pull wool over his eyes, he should do well, for he is an old soul trapped in that young body."

"as life changes, one does in fact get older but birthdays simply “etch a notch on your record of experiences."

"Except we never saw a black contestant on the cover."

"I’d never even been on a stage before. Seeing the competitive spirit around beauty was very interesting."

"Only when we got there did I realize that I was really in a competition."

"I had just moved back to Trinidad, so I did it for promotion. I hadn’t been there for some years and wanted people to know who I was. I went into a local pageant without any expectations."

"It’s an issue that’s touched the whole world, with protests everywhere, wherever there are people of colour."

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

"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."

"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"

"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"

"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 used to suffer from losing things that I don’t have,” she said. “It stems from fear of perfection or the pressures of the world, and trying to seek from happiness that you don’t have. An attitude of gratitude should be something that we instil every day"

"[My campaign] focuses on youth employment from the perspective of no longer waiting for opportunities from the state, but instead empowering youth by providing them with entrepreneurial skills to take charge economically"

"I am deeply thankful to all the amazing people who have supported and uplifted me"

"On the positive side, our country is extremely rich in diversity, heritage, culture and history, and abundant in picturesque scenery. But my favourite thing about South Africa is our people and their steadfast spirit in the face of adversity. We also never fail to make humour the centre of any situation, good or bad and I love that!"

"The shortage of employment opportunities is so disheartening, particularly in a nation so full of talented and educated people. Our country lacks the infrastructure to nurture talent and provide platforms conducive to the creation of employment, so large numbers of talented South Africans with the best of ideas are emigrating to countries where their are plenty of opportunities. That is something I would like to change"

"And a part of me was like, I will jump and die, fall to my death. All because of people that don’t know me"

"There are so many people that have died by suicide when people actually know what they put them through. So I don’t think they [critcis] even care"

"At a point, I actually wanted to die by suicide because I absolutely got to a point where I couldn’t handle it"

"On Twitter, I was being bashed and, you know, going through it, and in person, you’re now going to be nice to me"

"Many people see me, and they’re like, oh, at first, I was so confused. I hated you for doing it [going to Israel]. But I’m so glad you went. And I’m like, do you comprehend the level of trauma I went through for you to come then and say this"

"I WANTED TO DIE BY SUICIDE"

"I love my critics. I think I’m being given an opportunity to grow. And just because you disagree with my decision doesn’t mean you shouldn’t respect me. Respect is the biggest thing we owe to each other"

"I would definitely say to hold on because tough times do pass and when you’re in the moment it’s difficult to see yourself through it. But I think what’s most important is sticking by your convictions and what you believe in even if that means standing alone. In essence, bad times don’t last and things do get better."

"Gratitude is the general feeling. It iterates the message that we should truly assert ourselves in spaces that we desire. We should be unafraid to go boldly in the direction of our dreams."

"I believe I deserve to win the title as I embody resilience, strength and the ubuntu spirit within South Africa. As a deaf woman with a cochlear implant, I represent a community that often goes unheard."

"Back when I was living in my beautiful homeland, Mauritius, I founded an organisation called S'mily in 2014. S'mily was our local version of 'Make a Wish' in Australia, with a crucial mission - to enhance the day-to-day lives of children suffering from cancer. This experience has greatly impacted my perspective and has inspired me to continue this noble cause here in Australia."

"I'm joining the fight against cancer with the Can Too Foundation, a cause very close to my heart. This is not only for the countless individuals worldwide who are affected by cancer, but also for those I've personally known who've battled this dreadful disease. Thankfully, my family has been blessedly untouched by cancer, but witnessing the impact it has had on others around me has fueled my passion to contribute in any way I can."

"Asking myself, "How can I make a difference?" led me to Can Too Foundation! Can Too offers professionally coached training regimes for participants at any fitness level, encouraging them to run, swim, and cycle their way towards a healthier lifestyle and, more importantly, a cancer-free world."

"We do not need sympathy, being deaf does not affect our intelligence and capability. We just need a little bit of help in terms of accessibility and inclusivity such as subtitles on TV shows, advertisements and sign interpreters at live shows."

"I am here to prove that, despite being differently-abled, it has not affected me. My journey is a testament to the power of dreams and determination we all possess."

"I aspire to eventually help provide cochlear implants to those who cannot afford it and give them the same gift my community has given me."

"When we brought the Miss Universe pageant to Namibia in 1995 as the host country, we were able to raise tourism interest and investment in Namibia, which hugely boosted the economy."

"This project encouraged hundreds of students to attend schools in these remote areas."

"We were able to do through a very generous donation by Angelina Jolie and Brad Pitt when they had baby Shiloh in Namibia in 2005. Nujoma also opened the Michelle McLean Primary School at Otjimuise in Windhoek in 2000, with the help of the Ministry of Education, Arts and Culture, supporting over 1 300 pupils every year."