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If your form dips as a back-row forward, it is best to address the areas you know you're going to be heavily involved in.
I've lost count of the times I've been asked what I do for a living. When I say rugby people say: 'Yes, but what's your other job?'
A lot of people make the error of thinking rugby is going to last forever and they need to quickly discover that that isn't the case.
We can't have tech just for the sake of it. To maximise the potential of technology solutions you have to understand how to use them.
I don't want to become a player who spends half his time running round after the breakdown, because that won't get the best out of me.
When I was about 15, I learnt that training hard doesn't get easier, you just learn to push harder. That's a powerful mentality to master.
Frittatas are delicious, convenient, and can even be eaten cold - perfect if you're working against the clock to make your morning meeting.
If anyone out there is mildly curious about rugby, I'd recommend a weekend spent watching the Six Nations. I don't think you'll be disappointed.
At some point, the power side of the game has to peak, players can't get much bigger. Guys will be doing more footwork and explosive-speed stuff.
As a player you have to look after your body because no one else will. I'd rather be proactive than kowtow to everyone and be injured all the time.
I love deejaying and got the opportunity to do a music production course online and loved it, but I am about as musically talented as a house brick.
My first memory is being taken for Indian food at the Cookham Tandoori on the High Street - I remember the poppadoms, the onions, the chicken tikka.
In rugby I think it is good to have a bit of a persona, a bit of a character because we are one of the last things that isn't necessarily controlled.
A lot of sportsmen get depression, all sorts of mental health issues. A lot of people retire and you don't hear from them, but I don't want to do that.
My best games for England were under Eddie Jones. Eddie got the best out of me. He understood that I needed an arm around me, needed my tyres pumped up.
It's one thing to get beaten by a side who are a lot better than you, it's quite another to know you've thrown victory away in a game you should have won.
I wanted to play Super 15. I wanted to develop some maturity, some leadership and to work on my skill set. Also I want to have played all round the world.
I'm all about helping people understand more about exercise in general and more specifically on occasion, about certain key parts of their body and physique.
I was always on to the next thing. I didn't celebrate all the little moments in my career that I should have done, I always focused on what was next, how could I do better.
I don't think my parents imagined I'd represent England when they first drove me to mini-rugby at Maidenhead. I was only five but mum lied about my age to get me out of the house.
It's important as a team that you don't get too excited with a win and you don't get too disappointed with a loss. You have to stay very steady, very focused on that middle ground.
I've learned that, bizarrely, I enjoy having a fight. Obviously nobody likes getting hit, but I don't have a problem with it. In MMA you've got to take a few hits to reach the right position.
Statistically, there have to be more gay men in rugby than we know about and I would hate for them to be going home from training and feeling depressed or feeling like they need to live a lie.
I was consuming the most food when I came to Wasps. I was eating six meals a day - 250-300g of protein, 300g of carbs, 250g of veg, six times every day. It was extensive, horrific. And tedious.
As a rugby player I got into the habit of tackling without thinking. But in MMA you've got to land the right way. You can't flop. You've got to bounce back to your feet. You've got to use your sprawl.
When I left rugby and bought my first commercial gym membership it was a shock to the system. I went in there and saw people training and thought 'I've got to get out of here and get in a proper gym.'
We owe it to players, young and old, to train them thoroughly so that they can take full advantage of the insights that tech offers them. And what is true in sport also applies more widely to business.
I like my boxing and jiu jitsu and that kind of stuff and one thing I always enjoyed from an early age was shooting. My godfather got me into it. It started with airguns and shotguns and that kind of stuff.
We're removal men. It's hard labour. I've come to the conclusion being a forward is probably the worst thing in rugby. Looking at backs, they play kick and laugh, run and clap and we get absolutely flogged.
I can't have cinema popcorn because it's all full of sugar, unfortunately. Well, I do have it and I don't have it. I love movie night and there's lots of healthy brands of popcorn nowadays, so it's good as a snack.
People think of rugby players as being tough but it's another thing to stand in front of someone and get kicked, punched, taken down. In rugby you have two contact sessions a week and you play a game on the weekend.
It was so important to have stuff outside of rugby so you have a life balance. I took a lot of criticism for that earlier in my career and thank God I ignored what everyone else said and did what I was always going to do.
I've got a 20 inch neck, a narrow waist and big bulging thighs so stuff off the rack doesn't fit. It's a nightmare to shop for shirts and trousers that are going to fit, because they'll be tight in one place and all baggy everywhere else.
I'm a white middle-class public schoolboy so I'm not particularly tough. But it turns out I don't mind going in the cage. I can dig in. And it's interesting watching people spar and train. There's no anger. It's all technique and delivered with venom.
If you want to build a larger physique that actually makes you look like you lift, you need to train your shoulders, back, triceps, glutes, and legs more frequently. You probably also need to suck it up and train them harder than you ever have before if you want them to grow.
Although the TV commercials will try and have you believe otherwise, there is nothing good about breakfast cereal. No matter how 'low fat' or 'high in fibre' the box tells you it is, ditching the high sugar cereals is the first step you need to take towards a better breakfast.
Unfortunately, there tends to be an easy way of doing things in life and the Haskell way. As a 12-year-old I knocked my front teeth out while chasing a friend in the rain. I'm the type who offers to serve wine at drinks parties and accidentally pours it down one of the guests.
At most grounds you're not particularly conscious of the crowd but in Cardiff, with the roof closed against a good Welsh team, the noise is impossible to ignore. It can be loud enough to put you off your game and the Welsh undoubtedly possess some of the most passionate fans in the world.
The first step to optimising testosterone is eating right. That means cutting out the processed junk food and focusing on high quality proteins, carbs, fats, and an abundance of fruits and vegetables. Don't fall into the 'low fat' eating trap, as this will seriously inhibit your testosterone production.
I reckon every player feels much the same on the eve of a Six Nations championship. We all want to finish top, win the title and do our respective countries proud in the process. We're also aware a lot of other people are seeking precisely the same thing. Pessimism and optimism collide like two ferrets in a sack.