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" 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. "

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" All the healthiest countries don't eat a lot of tropical fruits. They stay away from pineapples, mangos, papayas, and melons and focus on fruits that have edible skin, edible seeds, or are citrus fruits. "

Harley Pasternak

Fruits

Skin

Stay

" 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. "

" 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. "

" 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. "

" 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. "

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

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

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

" 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. "

" 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. "

" 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. "

" All fats do not behave the same way in your body, and certain fats, including the omega-3 fats in salmon and other fatty fish and the monounsaturated fats in nuts, virgin olive oil, and avocados, are integral to a healthy diet. "

" There is a world of difference between foods fortified with synthetic vitamins and minerals, and eating vegetables, fruit, and other whole foods full of vitamins and minerals in their natural form. "

" 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. "

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

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

" 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. "

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

" 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. "

" I can get anybody to lose weight. "

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

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

" 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. "

" 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. "

" 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

" Though typically paired with words like 'organic,' 'harvest,' or 'natural,' almost all granolas are fattening. "

" Dietary fiber provides a whole slew of health benefits when consumed in adequate amounts. It not only promotes 'regularity,' it also reduces your risk of several chronic diseases and plays a crucial role in successful weight loss. "

" 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. "

" 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. "

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