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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. "

Harley Pasternak

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

Harley Pasternak

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

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

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

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

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

Harley Pasternak

" When the biceps become too strong, it brings the shoulders forward and makes for a gorilla-like posture. "

Harley Pasternak

" 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

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

Harley Pasternak

" While cardio prompts your body to burn calories while you are exercising, resistance training not only sculpts, tones, and strengthens your body, but it causes your body to burn more calories when you are at rest. "

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

" 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. "

Harley Pasternak

" 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? "

Harley Pasternak

" You cannot out-exercise a bad diet. "

Harley Pasternak

" To ensure maximal fiber intake and to identify true whole-grain products, do the 'flip-and-check.' Flip to the nutrition facts label and list of ingredients on the back, and check that the product has at least three grams of fiber per serving and that whole grains is first on the ingredients list. "

Harley Pasternak

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

Harley Pasternak

" While most vegetables are good sources of fiber, greens - especially the dark, leafy variety - are jam-packed with fiber and a ton of micronutrients. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

" I'm a big sweet potato fan. "

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

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

Harley Pasternak

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

Harley Pasternak

" 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! "

Harley Pasternak

" Ladies, don't be afraid of getting big, bulky arm muscles from resistance exercise. "

Harley Pasternak

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

Harley Pasternak

" I've been a big fan of cottage cheese my whole life. "

Harley Pasternak

" 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