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Work on your weaknesses

In the heptathlon, you can't be very good at all seven disciplines so you need to try and better yourself in your weakest events. Try to run faster than you've ever done before, try to jump as far as you can and try to throw further than you thought possible. That positive mentality translates into everyday life. Try to be the best you can be in whatever you choose to do, and try to push your boundaries every time you do something.

If things aren't going well, work harder

I wasn't a very good shot-putter when I started out. By the end of my career it was one of my strongest events. I thought to myself 'I'm losing points here, I can't improve much in the hurdles, but I can gain a lot of points if I improve my shot by two or three metres.' Through hard work, that's what I did.

Everyone has doubts. It's how you deal with them that matters

I was injured just before Sydney when I won my gold medal. It was quite an emotional time for me. I needed a lot of determination to get through my rehabilitation because I questioned whether I had what it took to get over the injury. I got rid of the doubts, made the starting line and won gold. What's important is how you overcome the negativity that goes on in your head.

There's something out there for everyone

There's always something you can do. If you're a girl that doesn't like athletics or netball, try something like dance or cheerleading. It's about finding something that excites and interests you. Go along to a club with a friend and enjoy yourself.