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" 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. "

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" There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for an hour, you're still not working out at least 95 to 98 percent of the week. So it's what you do during that time that's far more impactful than what you do in the gym. "

Harley Pasternak

You

Gym

Week

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

" I can get anybody to lose weight. "

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

" You don't need equipment of any kind to get a good workout in. In fact, you can get a good workout in the smallest of spaces, from a dorm room, to a studio apartment to a hotel room. "

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

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

" 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. "

" While many processed foods are full of salt, and excessive salt intake is associated with hypertension and other conditions, salt is essential to health. It can be dangerous to have too low a sodium intake. "

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

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

" The key to finding protein for your snacks when you're on the go is making sure said snacks don't need to be refrigerated, don't need to be cooked, and are in convenient packaging. "

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

" The idea behind resistance training is that you're basically tearing something and creating a microtrauma in the muscle. When the muscle recovers, it's going to recover stronger and denser than it was before. "

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

" 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 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. "

" I spent almost 11 years at university. I have three degrees. I was a nutritional scientist for the Department of National Defense, and then I spent the next 20 years studying it and writing about it. "

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

" I hate greens. I hate vegetables, but greens - especially in a smoothie - are a great way for a big kid like me to hide my vegetables into the meal. "

" Life is too short. If we're in Italy, have pizza and pasta. But not every day. "

" We focus way too much on the front of our midsection, which, in the process, over-strengthens and draws the torso forward so you end up with shorter-looking abs. Focus on lengthening by working your lower back instead. This will give your midsection a full overhaul. "

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

" When I was a little kid, I was chunky. My mother would always joke she would have to get me husky jeans for larger kids. My wife reminds me sometimes, if I overdo it with chocolate chip cookies, that I will have to wear husky pants again. "

Harley Pasternak

Chocolate

Mother

" The Swedes prepare their food through curing, smoking, pickling and boiling. Pickling food contains digestive-system-friendly probiotics, and while boiling may not be the tastiest, it's effective without adding fat! "

" I used to love eating canned fruit. Once I learned how to read a food label, I learned that canned fruit is arguably the least healthy form of fruit consumption. "

" One thing is to not look at fitness as something that you do at a prescribed time of day in a prescribed room and a prescribed building. You should incorporate physical activity throughout your day. "

" It's important that we have a global perspective and look abroad and learn from our neighbors. "

" 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. "