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

Harley Pasternak

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" 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. "

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" There is no such thing as a cleanse. Cleanses tell you that you need to get rid of that piece of gum you swallowed in fifth grade that is still stuck to your intestinal lining. That's not true. "

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" Though typically paired with words like 'organic,' 'harvest,' or 'natural,' almost all granolas are fattening. "

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" When you look at the fittest, leanest populations like Japan and Scandinavia, they don't even go to the gym. The average person in Sydney takes 11,000 steps a day, and the average person in Houston does 4000. Guess who is going to be leaner, regardless of their diet? "

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" 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. "

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" 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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" 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. "

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" 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. "

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" 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. "

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

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" Strengthening the lower back helps develop that sexy curve everyone wants from your back to your bum. "

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" You cannot out-exercise a bad diet. "

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" Smart snacking is an invaluable weapon against cravings and poor food choices. For me, this translates to three meals and two snacks a day, each containing protein, fiber, and healthy fat. "

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" Our bodies have a finely tuned, built-in detoxifying system: It's called our liver, and it can detoxify our bodies better than any cleanse or fast without the unpleasantness and danger of muscle cramps, dehydration, and diarrhea associated with artificial cleanses. "

Harley Pasternak

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

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" 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. "

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" 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. "

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" I'm not a vegan - especially when it comes to protein quality. I stick with the traditional proteins. "

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

Harley Pasternak

" 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. "

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" The joke may be that no one likes fruitcake, but if that were the case, they wouldn't appear on store shelves every holiday season! "

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" 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. "

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

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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. "

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

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" Seriously, I faced a lot of anti-Semitism playing hockey as a kid. It motivated me to play well and to punch everyone who was anti-Semitic. I was taunted and called names. I'd either beat them with a goal or with my fists. "

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" Kanye has been a good friend for ten years. He flew back from London to Los Angeles for 24 hours just to go to my wedding. "

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" 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. "

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" Your levels of cholesterol are primarily dependent on your own body's production rather than the result of eating animal fats. Moreover, some forms of cholesterol are heart healthy. "

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" I see myself as a problem solver, creating solutions. "

Harley Pasternak