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" 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

Need

Good

Apartment

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" Most people make the mistake of over-training the biceps and under-training the triceps. "

" Don't let yourself get stuck without a healthy snack option. If you allow yourself to get famished at work, you're going to be more likely to get your snack from the vending machine, and when was the last time you saw something fresh and healthy in one of those? "

" A lot of the movements we do in the gym are things that can be done outside, but we have the benefits of the beautiful scenery, the fresh air, the sunlight, and the vitamin B. "

" 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. "

" Just remember the letter 'S': salads, stir fries, scrambles, soups, smoothies and sushi. You can't go wrong with the letter 'S.' "

Harley Pasternak

Just

Remember

" I've been a big fan of cottage cheese my whole life. "

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

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

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

" 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. "

" 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. "

" 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

Now

Salad

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

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

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

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

" 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. "

" Couscous is not a grain. I repeat, it is not a grain. Much like its brother spaghetti and its sister ravioli, couscous is pasta. "

Harley Pasternak

Sister

Brother

" 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. "

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

" 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 can get anybody to lose weight. "

" It's important to train your abs front to back, side to side, and all around to look great all around. "

" A lack of electrolytes can make muscles sore. "

" 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. "

" 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. "

" 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. "

" 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! "

" 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. "