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

Harley Pasternak

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" 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 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

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

Harley Pasternak

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

Harley Pasternak

" Megan Fox finally listened to me... she is now a salmon fan. She will have salmon at least once a day. She'll go have a bunch of salmon sashimi, and she'll have a cucumber salad and miso soup and some edamame. "

Harley Pasternak

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

Harley Pasternak

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

Harley Pasternak

" There is no such thing as a cleanse. Cleanses tell you that you need to get rid of that piece of gum you swallowed in fifth grade that is still stuck to your intestinal lining. That's not true. "

Harley Pasternak

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

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

" I'm a big sweet potato fan. "

Harley Pasternak

" 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. "

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

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

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

" 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

" 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. "

Harley Pasternak

" 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

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

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

" Your levels of cholesterol are primarily dependent on your own body's production rather than the result of eating animal fats. Moreover, some forms of cholesterol are heart healthy. "

Harley Pasternak

" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

" 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. "

Harley Pasternak

" Cardio-based exercise involves moving at a moderate intensity, using many muscle groups at once. Think: walking, jogging, cycling, etc. "

Harley Pasternak

" I tell all my clients to drink at least six water bottles a day. "

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

" In addition to protein, edamame is a great source of fiber and mono-unsaturated fats. "

Harley Pasternak