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" 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

Blue

Happiness

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" A meal is a when you eat something that incorporates multiple food groups. "

" To benefit your metabolism, your appetite, and your waistline, snacks need to have protein and fiber. "

" 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. "

" 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. "

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

" 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. "

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

" I used to laugh at my friends who garden, but I now garden. You don't even feel like you're exercising. You're having fun, and you're being healthy at the same time. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" A lack of electrolytes can make muscles sore. "

" I love the convenience of a protein shake, and not just for after a workout. "

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

" 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. "

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

" You cannot out-exercise a bad diet. "

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

" 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. "

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

" 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. "

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

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

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

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

" 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! "

" A cardio workout increases blood flow and acts as a filter system. It brings nutrients like oxygen, protein, and iron to the muscles that you've been training and helps them recover faster. "