I've always been athletic - did the 100 metres and 1500 m at school, cross-country races - and did well in them.

Now and again, you may be picking a pass or two in behind, making something happen, but when we're attacking - especially at Liverpool - I'm focusing on protection, being disciplined, being careful, worrying about counter-attacks, things like that.

It is hard to leave your local club. All my family are Sunderland fans, and it is pretty tough because I have had some great years there, but I am looking forward to playing for Liverpool now.

I was still with Sunderland at the time of my first cap in 2010, and I remember getting the text to let me know that I was going to be called up to the squad - it was a Friday night, and I was in a hotel in London because we were playing Chelsea the next day.

I came to Liverpool wanting to stay here for the rest of my career. I certainly didn't want to leave after a year.

When I was very young, coming into the Sunderland side, if we got beaten, I'd be very down. I'd go home, and it would drag on for days, I'd be thinking about the game. I was from Sunderland, felt things like a fan, and got really down.

It's about doing what the team needs me to do, not what I want to do or what I think I can do.

A day or two before games, it's all carb overload: pasta, rice, potatoes, stuff like that. And, straight after the game, it's important to get as much carbohydrate on as possible. Refuel your body and get as much back in as you can. As it tails off a day or two later you, ease off on the carbs and go to more protein, vegetables, and salads.

Whether I'm captain or not, I always like to think that I lead by example anyway. I do the same things as I always do and try to help the group out.

At Liverpool, Jurgen pretty much does everything, and we just follow him. Of course, we've still got leaders within the group to implement his message, but more often than not, we listen and then just do what he says.

For breakfast, I'll have scrambled eggs or poached egg on toast... and - this is gonna sound weird - I have it with blueberries as well. Everyone says it's weird, but try it - you'll like it.

I'm definitely not a karaoke man, but I like to try stuff, so I'd get up on stage and give it a go. It would have to be something cheesy - karaoke always is - so maybe R. Kelly, 'The World's Greatest.'

If you're exercising hard and training hard every day, you've got to have carbs; you can't just cut them out. That's how you get your energy levels up.

When you play for Liverpool and England, you have good players around you, and you want to compete with the best.

Ryan Giggs and David Beckham were the two players I've always looked up to.

I love to get to Dubai. It's an impressive place, and you can do lots of different things there - beach, shopping, and other fun things.

It's about being focused on what you want to achieve. That's all I do.

Sometimes I can be a little bit cautious in keeping the ball, playing a safe pass rather than an adventurous one.

Criticism's healthy. It gives you that extra little bit inside you to prove people wrong, to use it as energy, to use it as fuel.

It's in the DNA of Liverpool Football Club to win trophies.

I'm a big believer in having to go through hard times to get to where you want to be. Nothing comes easy. You have to work.

It's not about individuals; it's all about team work.

You will get criticism throughout your career. All the best players have had it at some stage, and they haven't let it ruin their careers. I won't, either.

When you win or lose, no-one dies: you win, or you lose.