I was lucky enough at Stanford to have Vic Fangio as the defensive coordinator for a year, and then Jason Tarver.

I'm sure we had guys who wanted to go to Stanford like Jason Tomlinson, but it's not like they got offered a scholarship, ... Maryland only offered [a scholarship] to one of our guys, and that was [safety] Greg Sudderth.

Whether I'm on or off the field, I know the importance of getting enough sleep and starting the day with a wholesome breakfast like oatmeal made with milk and fruit.

Breakfast is so important, so I'll make an omelet with cheese and deli meats, and then I'll eat muesli and yogurt mixed with fruit or oatmeal with fruit - and then a side of baked beans.

I stay away from straight bench; all the work I do is with dumbbells to protect my rotator cuffs. Then I'll do a bunch of different pull moves like inverted rows before finishing with some simple internal or external rotations with a band to strengthen my shoulder.

Biggest lesson I learned my first year in the NFL is no one gives a crap about what you did last week. This league is about what have you done for me now. That's the NFL. It's also our culture. So you keep working hard because that's the biggest truth about football.