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

Harley Pasternak

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" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

" In America, we eat until we're full, which means we usually go past the point of satiety because satiety actually follows digestion. "

Harley Pasternak

" 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. "

Harley Pasternak

" I can get anybody to lose weight. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

" The blue light emanating from our cell phones, our tablets and our laptops is playing havoc on our brain chemicals: our serotonin, our melatonin. It's screwing up our sleep patterns, our happiness, our appetites, our carbohydrate cravings. "

Harley Pasternak

" I tell all my clients to drink at least six water bottles a day. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

" 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. "

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. "

Harley Pasternak

" 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? "

Harley Pasternak

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

Harley Pasternak

" 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

" 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. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

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

Harley Pasternak

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

Harley Pasternak

" You cannot out-exercise a bad diet. "

Harley Pasternak

" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

" 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! "

Harley Pasternak

" 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. "

Harley Pasternak