Bob Harper

I LOVE the Biggest Loser.  It is so motivating to see people working hard to turn their lives and their health around.  I am a fan of all three trainers (Jillian, Bob, and Dolvett), and it would be so hard to pick my favorite... but I am totally and completely into Bob Harper off of the Biggest Loser.  His book and workout dvds are great!  My mom gave me The Skinny Rules for my birthday, and the "rules" are great.  Some of them I'm still working on following, but there are a few that I was smart enough to know and follow before reading the book.  

Rule 1: Drink a large glass of water before every meal - no excuses!

I don't always drink a large glass of water before every meal, but I do drink water throughout the day.  I am always working towards getting that 64 ounces of water in per day, starting with water right when I wake up through a glass of water on my nightstand when I head to bed.  

Rule 2: Don't drink your calories.

This is important!  If you are a soda drinker (I used to love cherry coke... but the calories... the calories!), switch to diet soda, then carbonated flavored water & water.  Carbonated waters are just as hydrating as regular water... just watch the sodium intake.  Also, coffee & tea drinkers - skip the sugar and creamer - Skim Milk!  

Rule 3: Eat protein at every meal - or stay hungry and grouchy.

This can seem hard, but its important and simple!  Eggs & yogurt at breakfast, meat at lunch and dinner (if you're not a meat-eater know what can fulfill your protein needs!)

Rule 4: Slash your intake of refined flours and grains.

This is a great one!  Whole wheat replacements are tasty and provide more fiber.   

Rule 5: Eat 30 to 50 grams of fiber a day.

I don't track this... but maybe I will start!

Rule 6: Eat apples and berries every single day.  Every.  Single.  Day!

I DO eat an apple a day!  Berries can be harder... when they are in season they are amazing, but out of season they often don't look great, are not from the United States, and are pricey!  However, FROZEN berries to the rescue (just make sure you get berries without added sweeteners/sugar - see Rule 10)!  If you don't get these berries in during they day, eat them as dessert!  They are cold, sweet, and a great replacement for those of us who feel like we NEED/MUST HAVE/WILL DIE without a dessert.

Rule 7: No carbs after lunch.

OH MY GOODNESS.  This might be one of the hardest rules on the list for me.  I LOVE CARBS!  We all know that it's is better to have protein and veggies at dinner and cut the carbs... but this is something I struggle with.  Here's to getting better at cutting out dinner carbs in 2013!

Rule 8: Learn to read food labels so you know what you are eating.

This is so important!  So many things on the market appear to be better than they are!  Check those labels, read the ingredients (remember they are listed in order to amount highest to lowest), and know what you are putting in your body.  You have the control to cut out the really bad food choices, replace them with better ones, and feel better about yourself via the choices you make!

Rule 9: Stop guessing about portion size and get it right - for good.

This goes hand-in-hand with Rule 8.  Know a portion size for what you are eating.  For example - I LOVE Cheez-Its.  I know they are bad, but I have cut the frequency with which they are a snack ... so at least that is good!  However, I know that a serving is 27 cheez-its.  Therefore handfuls and handfuls of cheez-its do not constitute a proper snack.  Counting out your portion, putting the bag away, then eating is a great way to control yourself and prevent extra servings from finding their way into your bowl.  

Invest in a food scale!  Weigh out your meats and cheeses.  Again, read the serving size and weigh it out.  It will end up being more than you think!  And once again - you will feel better!

Rule 10: No more added sweeteners, including artificial ones.

GAH! So hard.  Coke Zero is my vice... full of added sweeteners... so bad even at zero calories!  This is something to be aware of.  Products that are often advertised as sugar-free or diet, contain artificial sweeteners - so once again read the labels!

Rule 11: Get rid of those white potatoes.

I've cut these out... minus french fries!  LOL.  

Rule 12: Make one day a week meatless.

Still working on this.  I am a meat-eater!  So this is a challenge for me, but with research and new recipes (is you have any feel free to share) I think I can make it!

Rule 13: Get rid of fast foods and fried foods.

Almost there!  Almost no fried foods or fast food in my diet!  And it feels sooo good!

Rule 14: Eat a real breakfast.

Not to brag... but I am pretty darn good at this!  I usually eat a banana pre-gym (if I don't gym I eat my banana with breakfast).  Then post gym, I am a three egg white, piece of fruit (banana, grapefruit, pineapple, or berries), and whole grain toast type of girl!  Egg whites are so healthy (Bob recommends 2 whites + 1 full), and the taste is great.  Throw some pepper and oregano on top and they're hot, tasty, and healthy!

Rule 15: Make your own food and eat at least ten meals at week at home.

I eat dinner at home every night - unless its my one splurge night!  I also pack a lunch (sometimes a dinner if I work a late shift).  Usually an apple, string cheese (polly-o is great - adds 9g protein to my lunch), and a greek yogurt (here we go with the protein again!), and sometimes a Luna Bar (PROTEIN!).

Trying new recipes is a great way to add a little spice to life, and its a motivator to eat a home.  Also, remember just because a recipe isn't initially healthy doesn't mean you can't health-en it up!  Cut the amount of oil, butter, and fatty additives in the recipe.  Switch out unhealthy ingredients for healthy ones.  Cooking is science - it's an experiment!  And it's fun!!!!  

Rule 16: Banish high-salt foods.

Don't add salt.  Not to boiling pasta water, not to meats, not to veggies.  Add pepper to proteins, add herbs,  and live in the fresh taste of your food!  Extra salt is unnecessary.  Adding other healthy taste boosters (such as fresh or dried herbs) will give your taste buds the same boost while adding an adventure in taste rather than just salt in taste!

Rule 17: Eat your vegetables - just do it!

BAH!  This can be hard.  Not all veggies are tasty.  Find the ones you like.  Don't fatten them.  Steam them.  Eat them raw.  Just eat them (it's my mantra for 2013 - eating veggies regularly is something I fail at!)

Rule 18: Go to bed hungry

This is so great!  I started doing this as soon as I read the book - it is one of the easiest changes that you can make.  Just don't eat after a certain time of night!  Set a goal.  If you're a night snacker - don't eat after 9pm, then bring it down to 8pm, and maybe even 7pm (whoa!  that's even too early for me!).  Be aware of what you're eating after dinner.  The later you eat, the less time your body has to process the food before your body begins to rest for the night.  If your body can't process food, you're not gaining any nutritional benefits from even healthy snacks!  

Rule 19: Sleep right.

This can be so hard for so many people.  Your body needs time to rest and repair.  If you don't get enough sleep - make it a point to go to bed earlier!

Rule 20: Plan one splurge meal a week. 

Wow...  I am good at this one... The problem is only planning ONE splurge meal a week!  There point here is if you track what you eat all week, you can indulge (to a certain extent) and eat something you love that maybe isn't the best for you.  However, as you become more aware of what you're eating and putting into your body, your "splurge" meal will change and become healthier as well!  

As always, feel free to share you thoughts - especially weight loss tips, thoughts on the Biggest Loser, or your love of Bob Harper!

PS His workout DVDs - And Jillian Michaels' DVDs - are great!  If you can't make it to the gym - pop one of these in for a quick burn!  I am personally a huge fan of Bob's Biggest Loser Yoga DVD.  Great for yoga beginners, and it feels so good to stretch and challenge your body, especially if yoga isn't usually your exercise choice. 

PPS Ran that Week 4 workout this morning - so one step closer to the 5K and 30 minute Week 8 run goal!