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" The idea behind resistance training is that you're basically tearing something and creating a microtrauma in the muscle. When the muscle recovers, it's going to recover stronger and denser than it was before. "

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" Fitness isn't about being extreme and hard-core. Healthy eating is not about counting calories, weighing food, or finding less tasteful ingredients. Life is about balance. "

Harley Pasternak

Fitness

Food

Healthy

" 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. "

" 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

Diabetes

Eating

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

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

" A lack of electrolytes can make muscles sore. "

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

" 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. "

" 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. "

" 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. "

" 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. "

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

" 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. "

" 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. "

" There is no such thing as a healthy cleanse. It's the worst thing you can do for your body. "

" 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

Play

Seriously

" 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? "

" 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! "

" If you're ready to give yourself a little challenge, take a walk and mix in short bouts of jogging. It can boost your calorie burn and give you much needed cardiovascular benefits. "

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

" You cannot out-exercise a bad diet. "

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

" I've designed exercise video games, running shoes, healthy beverages, and workout equipment. "

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

" 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. "

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

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

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

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