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" 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. "

Harley Pasternak

Exercise

You

See

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

" I review all the riders for my music clients and make sure there's healthy food and snack options, like strained yogurt, fresh berries, and lean protein. "

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

" There is almost a 60-year age difference between Miley Cyrus and Jane Fonda, and one day I trained them both. I would say I trained Jane in her 70s even harder than I did Miley, who's a teenager. I think, as you become older, it's not about working harder: it's about working smarter. "

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

" The United States is far too efficient. We've lost the ceremony of eating. People don't eat at home and cook meals at home. "

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

" Make your plate colorful. A lot of Asian countries make it a point of having five colors present on every dish, which leads to eating nutrient-rich foods. "

" You want to try to keep your sleep and meal patterns attached to the time zone that you're in. It's important so you don't feel disoriented. If we take a red-eye and land in Singapore at 8 A.M., we're not going to bed. Force yourself to stay awake, have breakfast, power through the day. "

" 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. "

" Lentils, beans, and other legumes, such as chickpeas, are all excellent sources of fiber. "

" 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. "

" I grew up in a household where both my brothers had Type 1 Diabetes, so I was raised eating healthy food with healthy ingredients. "

Harley Pasternak

Diabetes

Eating

" Some people might sleep eight hours and wake up exhausted because they're not getting good quality sleep. "

" People always ask me if there was one thing they could do today to change the way they look and feel, what would it be. The answer is simple: Walk. To be exact, I want you to walk 10,000 steps a day. "

" Pick one exercise a day, a different exercise each day of the week for a different body part. You're setting yourself up for success because you don't need to go to the gym, you don't need any equipment, you don't need anything. "

" It's important to train your abs front to back, side to side, and all around to look great all around. "

" One piece of white bread has the same calories as three egg whites scrambled with peppers and onion. Which option do you think is better for you? If all calories were created equal, these two options would have to be nutritionally equivalent. "

" I grew up in a typical Ashkenazi household. My bubbe actually lived with us. She'd make us the traditional colorless, beige, heavy foods: chicken soup, kreplach, gefilte fish, tzimmes. "

Harley Pasternak

Chicken

Fish

" 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. "

" I got into bodybuilding very young - I was 13. "

" 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. "

" I've never seen or heard of a healthy sausage or bacon of any kind. "

" Some antiquated diet books will tell you to shun all fats if you want to lose weight, but in reality, it's not healthy to eliminate fat from our diets altogether. "

" I used to laugh at my friends who garden, but I now garden. You don't even feel like you're exercising. You're having fun, and you're being healthy at the same time. "

" Most people make the mistake of over-training the biceps and under-training the triceps. "

" Whatever you need to increase the quality of your sleep is really, really important. "

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

" Megan Fox finally listened to me... she is now a salmon fan. She will have salmon at least once a day. She'll go have a bunch of salmon sashimi, and she'll have a cucumber salad and miso soup and some edamame. "

Harley Pasternak

Now

Salad

" Only 1 to 2 percent of adults have a real food allergy. This gluten thing is a... whatever. It's not an allergy for most people. "