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All Quotes by author - Harley Pasternak

" A cardio workout increases blood flow and acts as a filter system. It brings nutrients like oxygen, protein, and iron to the muscles that you've been training and helps them recover faster. "

" A lack of electrolytes can make muscles sore. "

" All fats do not behave the same way in your body, and certain fats, including the omega-3 fats in salmon and other fatty fish and the monounsaturated fats in nuts, virgin olive oil, and avocados, are integral to a healthy diet. "

" All the healthiest countries don't eat a lot of tropical fruits. They stay away from pineapples, mangos, papayas, and melons and focus on fruits that have edible skin, edible seeds, or are citrus fruits. "

" A lot of the movements we do in the gym are things that can be done outside, but we have the benefits of the beautiful scenery, the fresh air, the sunlight, and the vitamin B. "

" A lot of the weaknesses we have are based on a lack of lateral movement, which can set you up for injury. When you exercise in multiple planes, you see improvements in balance, mobility, and function. "

" A meal is a when you eat something that incorporates multiple food groups. "

" A toned backside truly anchors your physique and can make the difference between jeans fitting and jeans really fitting. "

" Both cardio and resistance training are essential for looking and feeling great. "

" Cardio-based exercise involves moving at a moderate intensity, using many muscle groups at once. Think: walking, jogging, cycling, etc. "

" Celebrities might be experts when it comes to working the red carpet, but relying on them to guide your health and wellness can be a slippery slope. "

" Couscous is not a grain. I repeat, it is not a grain. Much like its brother spaghetti and its sister ravioli, couscous is pasta. "

" Cranberries are an ultra healthy fruit, but cranberry sauces are often so sugared down that it eliminates all their healthy benefits. "

" Creating an overall healthy lifestyle for yourself doesn't require a radical diet or significant life change. In fact, it can be attained through common sense decisions about the way we eat, move, and live. "

" Dark bread like rye or pumpernickel is much healthier than the refined white bread favored by many Americans. "

" Dietary fiber provides a whole slew of health benefits when consumed in adequate amounts. It not only promotes 'regularity,' it also reduces your risk of several chronic diseases and plays a crucial role in successful weight loss. "

" Different foods have different effects on our body beyond their calorie count. Our metabolism, hunger, blood sugar, and hormones respond differently to different types of foods. That means that 100 calories of broccoli is not the same as 100 calories of licorice, just as 3 oz. of salmon is not the same as 3 oz. of cupcakes. "

" Don't let yourself get stuck without a healthy snack option. If you allow yourself to get famished at work, you're going to be more likely to get your snack from the vending machine, and when was the last time you saw something fresh and healthy in one of those? "

" Do something active that's fun. On tour with Kanye and Common, we would have basketball games on a court in every city we went to. With Alicia Keys, we would mountain-bike across Vancouver Island. With Lady Gaga, we would explore all the cool neighborhoods. "

" Eating breakfast revs our metabolic engines so that they're ready for prime calorie burn all day. "

" Everybody is constantly struggling to maintain a healthy lifestyle and the ideal body, regardless of whether they're overweight. "

" Fitness isn't about being extreme and hard-core. Healthy eating is not about counting calories, weighing food, or finding less tasteful ingredients. Life is about balance. "

" For the average person at home, they should know they don't need a celebrity trainer. It's all about your habits outside of the gym. "

" Get yourself a pedometer. It's an inexpensive device that fits in your pocket or clips on your pants and counts your steps. "

" I can get anybody to lose weight. "

" If you don't own traditional dumbbells, you can also use soup cans or bottles of water. "

" If you really want to thrive, I would say you need a minimum of 12,000 steps a day. "

" If you're ready to give yourself a little challenge, take a walk and mix in short bouts of jogging. It can boost your calorie burn and give you much needed cardiovascular benefits. "

" If you wait too long between breakfast and lunch or lunch and dinner, you're more likely to be ravenous and overeat and/or make poor food choices. "

" If you want great legs, you need to train them all around, not just the front of the thighs. Use multiple joints whenever possible. And running stairs is one of the best things you can possibly do. It has little to no impact on your joints, and you're working your glutes, hamstrings, and quads all at the same time. "

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