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

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

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

Harley Pasternak

" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

" 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

" 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 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

" 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. "

Harley Pasternak

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

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

" I can get anybody to lose weight. "

Harley Pasternak

" 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. "

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

" 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

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

Harley Pasternak

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

Harley Pasternak

" Through my work as a nutritionist and trainer to celebrity clients, I've had amazing opportunities to travel the world. In my experience, I made what seemed to be a remarkable discovery: the farther I travel from the U.S., the easier it is to find foods that are both nourishing and slimming. "

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

" 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

" 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

" 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. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

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

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

" 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. "

Harley Pasternak

" A lack of electrolytes can make muscles sore. "

Harley Pasternak