mango smoothie

Kick it up a notch!

With the new year in full swing, we chatted with celebrity trainer and nutritionist Harley Pasternak on five fitness and diet tips to take your body and health to the next level.

1.  Get More Sleep!

“Overall as a society” explains Pasternak, “we are very sleep deprived. When we don’t sleep enough, it affects our appetite, metabolism, hormones, mood and energy levels. We are less likely to be active when we don’t sleep.”


2.  Be Active.

“No matter what you do in the gym, it’s all for naught if you don’t continue that momentum outside of the gym” says Pasternak. Be as active as possible from the moment you wake up until bedtime.”  Wear an activity monitor and set a goal of 10,000 steps a day. “Walking eliminates any barriers to activity because even if you have back or knee problems, you can still walk!” 


3.  Eat More Fibre.
Did you know that North Americans get enough protein in their diets but not fibre?  “On average, Canadians consume about 13-grams fibre a day from less-than-ideal sources, but we need at least 25 to 38 grams of fibre each day for digestive and heart health,” says Pasternak. “I partnered with Metamucil to remind Canadians about the importance of fibre.”  Psyllium fibre, found in Metamucil, is a form of water-soluble fibre derived from the Plantago ovata plant, cultivated in India. By regularly consuming psyllium fibre, we can positively impact our digestive health, lower cholesterol to promote heart health and help suppress unruly appetites when taken prior to a meal.


4.  Carbs can be good.

“We need carbohydrates as they are the only nutrient that can cross the blood-brain barrier and we know that, scientifically, humans’ brains evolved on carbs,” explains Pasternak. “Some carbs are naturally better, but there is no such thing as a carb you should never have. Rather, there are carbs you want to minimize and some you want to optimize.”


5.  Challenge yourself physically.

“If you already walk 10,000 steps a day challenge yourself to reach 12,000; then add resistance exercises,” says Pasternak. “Start off with one exercise a day, seven days a week, and focus on a different body part each day. Then increase your weight and reps so there is progression. Work up to eventually doing two exercises a day.” 

harley pasterniak