If you want bigger arms, target the triceps, not the biceps.
James Haskell
There's no doubt that 'the plank' is one of the best core exercises on the planet.
I've been written off more times than some of the government's tax returns but I just keep plodding along.
I've always been confident in my rugby ability but with England I had to adjust my behaviour.
Good nutrition must be at the core of all that you do training and health wise.
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.
As soon as you're put on a pedestal, you're easily knocked off it.
People talk a lot about the Welsh fans but English supporters are also among the world's best.
I've always felt Twickenham has a special aura.
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.
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.
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.
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.
Frittatas are delicious, convenient, and can even be eaten cold - perfect if you're working against the clock to make your morning meeting.
I'm obsessed by coffee.
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 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.
No self-respecting gym goer skips leg day.
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.
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.
The bottom line is that players have to be responsible for getting themselves in the right frame of mind.
It must be very daunting being an individual sportsman.
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.'
It is difficult for people across the world to be comfortable with their sexuality. We need more education and awareness.
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 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.
There's only one Lawrence Dallaglio and there's only one James Haskell.
Someone once told me I looked like Mr Incredible out of 'The Incredibles.'
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.
You just shouldn't be spending your summer watching TV.
I want to do presenting, I love DJing, I love writing but none of it's a guaranteed job so it's still very scary.
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.
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'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.
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.
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.
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.
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.
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.
Wherever I've played, I only affect the breakdowns that are in front of me.
People make very many comments in life when they don't have the background or the knowledge.
I've played with some of the best players in the world, and I've loved every minute of it.
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 love Twickenham. It's the best place on earth to go, even when it's empty.
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.
You bring your strength to the game - that's what I've learnt, and that's what I try to bring to England.
To get any win, especially against a Welsh side, is very satisfying.
If you have any ambitions to improve and be a world-class side, you have to be very tough on yourselves.
If you've got aspirations to be tested to the absolute maximum you want to be in the starting line-up.
