Ultimate 2 ingredient “get lean” lunch hack!! Are you tired of that daily anxiety that comes with trying to decide what to have for lunch each day? Whether you prepare your lunch the night before, and bring it with you, order it on Uber Eats, or try and find something quick, convenient, unhealthy at a restaurant nearby,… The struggle is real. I decided to simplify my life. I ordered a case of a healthy vegetable soup, and a case of canned boneless skinless chicken breast, and create a high protein, vegetable filled delicious soup. I can do for lunch every day in less than two minutes. It doesn’t get easier, and that macronutrient profiles incredible with over 50 g of protein and only 350 calories! Try it out and let me know your thoughts.
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Nov 1, 2025Instagram
Stronger than ever. Our newly reimagined fitness center featuring state-of-the-art equipment, fresh design, and everything you need to energize your stay. Designed by @harleypasternak 📸: @wade____hall
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Oct 28, 2025Instagram
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Oct 27, 2025Homepage
How I work out… And also trained my clients! For the most part, I like the format of ABABC Assume A is an upper body exercise, B is a lower body exercise, and C is a core exercise. Each workout, I do a continuous circuit that starts with an upper body exercise, then goes into a lower body exercise, back to an upper, then to a lower, and then then to a core movement. We might repeat this circuit for a longer period of time, and therefore more sets, depending on the fitness level of the client, how many days a week they work out, and their injury status. The video above, for example, has me doing a flat dumbbell,l chest press as my A exercise, followed by a prone leg crawl, as my B exercise, then back to chest press, then back to leg curl, and then my C exercise for core, which happens to be a kneeling rope crunch. If I was working with a beginner, perhaps this is all I would start them with. For someone fitter, we would continue with another ABABC… And for someone even fitter, like me… I would end up doing 10 sets of exercise a, 10 sets of exercise B, and five sets of exercise C. So it would look like this… ABABCABABCABABCABABC This is an incredibly efficient way to strength train, and each workout of the week, I would do a different upper body muscle group, a different lower body muscle group, and a different core muscle. Try this out, let me know what workout you ended up doing, and tell me how it was!
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Oct 26, 2025Instagram
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Oct 26, 2025Homepage
“I Feel Fit l Flapjacks!! Can you get lean while eating chocolate chip pancakes? Yes! These I feel fit flapjacks, are not only incredibly delicious, but with only 50 cal and at least 5 g of protein per pancake, you can eat a bunch of these and still be well within your macros. To a blender add 2 cups egg whites, 2 cups oats, two ripe bananas, one Tablespoon, natural, peanut butter, and a splash of vanilla. Blend until semi, smooth, and cook into little pancakes. I like to add a few chocolate chips to each, so I don’t need to add any syrup or sweeteners when I’m done. These are too easy to make, and even easier to eat a lot of! If you like this recipe, check out my new book,The Carb Reset. Link in bio.
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Oct 25, 2025Instagram
Fall,”feeling lean” red soup in a blender! Many of you know, I’m the guy that loves making soups, smoothies, and dips in a blender, full of protein, fiber, and healthy fat, to help you get lean, and stay lean without spending too much time doing so. This seasonal red soup is no different, loaded with incredible seasonal and delicious, roasted vegetables, and protein packed bone stock. Place 5 to 10 carrots, 3 to 4 red peppers, four large heirloom tomatoes, one purple onion, and one clove of garlic, on a baking tray and drizzle with olive oil. Place in oven at 375° for 30 to 40 minutes until vegetables are soft and roasted. Place in blender with 3 to 4 cups of chicken bone stock, blend into smooth. Drizzle with some balsamic vinegar. This makes 3 to 4 servings. If you like this recipe, find many more like this in my new book, The Carb Reset. Details in bio.
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Oct 23, 2025Instagram
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Oct 22, 2025Instagram
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Oct 22, 2025Homepage
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Oct 21, 2025Homepage
When I’m trying to eat clean to get lean, this is my simple five minute, zero cooking, delicious lunch! It’s packed with protein, fiber, healthy, fat, and tons of flavor! Cube a large fillet of salmon, anywhere from half a pound to a pound Place in a large bowl, and cover it with the pickling juice from a jar of pickled jalapeños. This juice is actually an acid that is going to cook the salmon without adding any heat, like a ceviche. Then dice a jar of roasted red peppers, and add a can of drained, corn or fresh corn if you like. Mix it up, let it sit for a few minutes, and once the outside of the salmon becomes a lighter color, you’re ready to go. I love to eat this with a slice of homemade sourdough bread So simple, so easy, so delicious! If you like this recipe, check out my new book, The Carb Reset. Link in bio.
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Oct 19, 2025Instagram
How does the trainer to the stars @harleypasternak keep it simple with fitness and nutrition? Give the PATH method a try- and be sure to let us know what you think 😊
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Oct 17, 2025Instagram
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Oct 17, 2025Homepage
Chia as a powerful tool to help you lose weight and keep it off? 1. High Fiber + Protein → Increased Satiety & Reduced Calorie Intake • Chia seeds are very high in fiber; in one ounce (~28 g), there are ~9-10 grams of fiber, with >80% of the carbohydrate content being fiber. • Fiber slows digestion, helps you feel full longer, leads to less snacking / over-eating, which helps in weight management. • There’s also a decent amount of plant protein, which also contributes to fullness signals. Chia contains all nine essential amino acids (i.e. “complete protein”) although it’s not a huge source of protein per se. ⸻ 2. Clinical Trial: Salba-Chia + Calorie-Restricted Diet → Greater Weight Loss • In an RCT with overweight/obese adults with type 2 diabetes, over 6 months with a calorie-restricted diet, those consuming Salba-chia (a variety of chia) lost significantly more weight (~1.9 kg) and had greater reduction in waist circumference (~3.5 cm) than those on oat bran control. • Also observed reduced inflammation (C-reactive protein), higher adiponectin. This suggests chia can amplify weight loss when used alongside a reduced-calorie diet. ⸻ 3. Meta-Analyses / Systematic Reviews: Effects on Waist Circumference, Blood Pressure, Lipids • A large meta-analysis (14 RCTs, ~835 participants) found that chia supplementation led to decreases in triglycerides, LDL cholesterol (for higher doses), and systolic blood pressure. Also, some improvements in obesity-indicators. • Another review (Nutrition & Metabolism, 2024) in overweight subjects found that consuming about 30 g/day of chia for 6 months was associated with reductions in waist circumference and systolic blood pressure, and in C-reactive protein (a marker of inflammation). Waist circumference is a good proxy for visceral fat and associated health risk.
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Oct 15, 2025Instagram
The healthiest countries in the world (like Japan, Italy, Spain, Norway, and South Korea) follow nutrition principles that are often the opposite of what’s promoted by modern social media health influencers. 1. 🥖 They Eat Carbs — Lots of Them • Countries like Japan and Italy consume ≈ 2.0 × 10² – 3.0 × 10² g/day of carbs from rice, bread, pasta. • Social media: “Cut carbs for fat loss.” • 📊 Result: Lower obesity rates (< 2.5 × 10⁻¹ or 25%) [OECD Health Stats, 2022] 2. 🐟 They Prioritize real protein Over Protein Powders • Omega-3 intake in Japan = 1.0 – 1.5 × 10³ mg/day from whole fish. • Social media: “Whey protein > real food.” • 📊 Result: ↓ Cardiovascular mortality [Lancet, 2015] 3. 🍚 They Embrace Cultural Staple Foods • Japanese & Korean diets include white rice daily (≈ 2.5 × 10² g/day). • Social media: “White rice spikes insulin.” • 📊 Yet Japan has the highest life expectancy: 8.5 × 10¹ years [WHO Life Tables, 2023] 4. 🧄 They Rely on Herbs and Whole Ingredients, Not Supplements • Average supplement use in Spain and Italy is < 2.0 × 10⁰ units/month. • Social media: “Take 10 supplements to optimize everything.” • 📊 Mediterranean populations show lower all-cause mortality [BMJ, 2018] 5. 🍷 Moderation, Not Elimination • Mediterranean cultures include red wine (~ 1.0 × 10² mL/day), not full restriction. • Social media: “No alcohol ever for health.” • 📊 Polyphenols (e.g., resveratrol) linked to heart benefits [JACC, 2017] 6. 🍽️ Portion Control & Mindful Eating Over Tracking Every Calorie • Blue Zones emphasize Hara Hachi Bu (eat until 80% full). • Social media: “Track macros to the gram.” • 📊 Lower total calorie intake (~1.8 × 10³ – 2.2 × 10³ kcal/day) leads to longevity [Blue Zones Data, Buettner 2021] 7. 🍞 Fermented & Whole Grains Over Processed “Low-Cal” Foods • Nordic diet includes rye bread, kefir, sauerkraut, etc. • Social media: “Avoid bread and dairy completely.” • 📊 Improved gut microbiota diversity & lower C-reactive protein [Nutrients, 2020]
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Oct 14, 2025Instagram
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Oct 13, 2025Homepage
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How to lose a pound of body fat If you make $100 and only spend $20, you will have an $80 surplus. In the same way, if you eat 100 cal, and only burn 20 cal, you will have a 80 cal surplus. If you string together 45 days of an 80 cal surplus , you will gain 1 pound of body fat. Conversely, if you burn 80 more calories than you ingest for 45 straight days, you will lose a pound of body fat. In order to lose body fat, you need to create a caloric deficit. In other words, you need to eat less calories than you burn. Two most important forms of calorie expenditure are your resting metabolism and calorie expenditure from physical activity. It’s helpful to know how many calories you burn per day, then decide how much weight you wanna lose, how fast do you wanna lose the weight, and then figure out how many less calories you should consume each day to lose that weight. For example, I weigh approximately 100 kg Which means I burn approximately 100 cal for every hour. I am alive and not exercising. That amounts to 2400 cal per day without doing any movement. We multiply this number, our resting metabolic rate, by a multiplier that’s based on how active we are. This range is anywhere from 1.1 up to 1.5 for most people. One point one being minimally active, 1.5 being vigorously active. I’m around 1.3. So if I multiply my 2400 cal that I burn at risk by 1.3, this Gives me the total number of calories. I burn each day. If I want to lose a pound of body fat each week, I will consume 500 cal less than my daily calorie burn to do so. I know, I know, lots of math. But for those of you’re interested in being purposeful and the teacher in your weight loss or awakening, this is all helpful stuff.
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Oct 9, 2025Instagram
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