These days we are all bombarded from every direction with health advice. Just think about what you have read or heard about diet and nutrition in the last week: headlines shout to us about high protein diets, low-carb diets, whole wheat and whole grain, the benefits of weighing yourself vs. staying off the scale, flatter abs and a tighter ass, whether to buy organic or non-organic, and the latest packaging buzz words of free-range or corn-fed. My head is spinning just listing all those things. It’s enough to give a person a giant case of Clutter Brain: the inability to make solid, reasonable decisions because there is too much conflicting “noise” confusing you. It’s incredibly paralyzing, and sometimes it’s enough to make you want to eat a whole pie…which obviously counteracts the benefits of the advice you were trying to follow in the first place.

Clutter Brain is actually what motivated me to write my new book, The Skinny Rules. I wanted to help you turn off the noise of conflicting advice and distill it all down to the “skinny” on what you should be putting in your mouth to get to your healthy weight. I came up with 20 simple but must-do rules. Whether you want to lose 20 pounds or 200 pounds, the rules are the same and I live by them myself. From why you need to stay hydrated and why you should make berries your go-to snack every day, to what kinds of protein and carbs are best and what times of day you try to eat them, my Skinny Rules are things you can always fall back on in a pinch, rules you can use not just when you are trying to lose weight, but for when you are trying to stay at your healthy weight when you get there. I also developed 90 recipes that meet the rule criteria, and offer 30 days of menu plans if you want some serious hand-holding in the what-to-eat every day department. I think of the book as a rulebook for your life as a healthy-weight person, a person who can enjoy delicious food in the right portions and be satisfied. Someone who can not only resist all the jumbo cokes and supersized fries that get waved in front of all of our noses, but also someone who doesn’t even feel all that tempted by them! I’m really proud of the book and I hope you’ll like it too. It’ll be in stores on May 15, but it’s available for preorder now wherever books are sold or you can just click here!!

Okay let’s talk about last nights episode. First of all, let’s talk “FRAN.” I have been doing Crossfit for about 5 months now and I am completely and utterly obsessed with it. I love Greg Glassman. He is a real “stand up” guy and I completely believe that his approach to the “sport of fitness” will forever change the landscape of fitness. The one thing that I get after a crazy hard WOD is a sense of accomplishment. I am beaten up and battered but I come out on the other side feeling so incredible and I really feel like I did something, not only for my body but my mind. That is exactly why I wanted to introduce these types of workouts to my contestants. These people come onto the show and a lot of them lack any real self esteem and not much motivation so it is my job to spark that inside of them. I have done this now for the past 12 Seasons and this Season, I wanted to use Crossfit as a catalyst. What you have to remember when watching what they did, and now I’m really talking to all my Crossfit friends out there, these guys are very obese and out of shape so is their form perfect in any way? No. Doing their squats, are they breaking the 90 degree angle in the legs? Not even close. Are they able to do any resemblance of a pull up? Not at their weight by a long shot. That is why I had them do jumping pull ups. I wanted to share with them what I am so excited about and that is Crossfit. Since I have introduced these WODs to my people, their self esteem has shot out the roof. They have a different kind of swagger that they have never had before. They are beginning to feel so much better about themselves and that was my primary focus. I honestly believe that the stronger they get, naturally their form will improve because I’m gonna be doing Crossfit for a very long time and I’m hoping that, not only my contestants will get inspired to keep it up after the show, but also if I can get many of our viewers to try something that they have never done before and that gets them thinking about change in their own life, then I say “I’m ALL IN!!!” Crossfit is the future.

Now let’s talk about one other thing….all the competitiveness that is going on this Season. From the sound of it so many of you out there do not like it AT ALL. You are wondering where the inspiration is this time around. You have seen all of us, including me, get wrapped up in it and you don’t like it. I have to accept my responsibility for my part because you have seen me get worked up to say the least. All I can really say about it is that we live in such a tiny bubble when we are working on this show and everything gets magnified. The good and the not so good. Have you ever gone on a vacation with a group of friends for a week or two and all of a sudden, everybody starts getting on your nerves? People could start to drive you crazy or you start to drive others nuts too? Well imagine all of the contestants together, total strangers for now over 4 weeks with no phone, tv, computer or cars. It can get to the best of you. Now put on top of all that our contestants not having the drug of choice, FOOD, to appease them. Well people are gonna get hot under the collar. I know that I pick up on energy and sometimes I have to remind myself of my position and my purpose but let me say, nobody is perfect. I will say that I do want to see more of the inspiration and the motivation on our show this season, rather than all of us getting nasty at times so if you feel the same please write back to me or go onto the Biggest Loser website and make your voices heard. There is power in words especially when there is action behind the words.

I think that the first thing that I thought after watching this weeks show was how cruel people can be, whether it is consciously or unconsciously. When Sunny and I were working out at her gym in Frisco, TX and she was reminded of a time when she went to that gym to try to lose weight and a group of girls were pointing and laughing at her, it just made me so sad. People don’t realize how damaging that is on a person especially someone that might be going to a gym for the first time in hopes to change a behavior and are met with that negative energy. I can totally understand when overweight people are so nervous about going into a gym atmosphere. They feel like people are staring at them and judging them. Well I’m here to tell you that, yes, I’m sure there are those people out there but on a whole, fitness people really do welcome someone that is going in for the first time so PLEASE do not let that stop you if you are nervous or struggling about going to a gym for the first time….JUST go in there and go into that class or just jump on a piece of cardio equipment and know that it will all be okay. I loved that Sunny and I were there working it out HARD in that place. People were just staring at her in awe of what she was able to do. I was just so happy to be a part of that with her.

Now let’s talk about the BBQ place. I know how hard it is to eat healthy in the south, but it can be done. You just have to make a few adjustments to the menu. Stay away from all the bread and fried foods and lean toward the veggies and lean choices of meat. Did you like seeing me on that mechanical bull??? I have to say that it was actually fun to do that but I was not happy about it at first and my hand HURT from gripping on so tightly!!! The only other thing that I was left with after watching that episode was the feeling John had and really finally beginning to express them. Here is a man that has been in control of his journey since the first day and now all of a sudden he had to relinquish that control and it was very hard for someone like him. There comes a time in life that you have to begin to trust other people and when you do that so many other doors open. I was proud of him that day and I was really proud of Sunny. She really did step it up for her, her team and her family. It was a fun week and I gotta say……Don’t mess with Texas!!!

Are you ready for some FOOTBALL!!!! Let me just start by saying that Shawn Merriman is “THE MAN”!!! The fact that he came in to help me with that grueling last chance workout was so amazing. I thought it was great how he just jumped right in and, at first, he was nervous about their abilities so when he saw me yelling and screaming to push them harder the beast in him was released. I haven’t had that much fun working out my team since the days of Jillian Michaels (don’t get me started about that. I am missing her BIG TIME. Are you?)

Okay let’s talk a little more about the episode. Sometimes, and I’m just being honest, I think the challenges are silly and sometimes annoying. Don’t tell anybody I said that but this challenge was so much fun and it made so much sense. I loved being able to show people how certain exercises will burn more calories than others and at the end of the day you can see that all that hard work that you do in the gym really does BURN CALORIES!! I was really proud of my team that day and the fact that I was gonna give that MVP to Antone was the obvious choice, but when I thought about it for that split second I knew that it had to be Jennifer aka Jiggly Butt that had to take that honor. I was so proud of that girl during the challenge because she was working so hard and remember, she walked into that gym ON CRUTCHES!!! Are you kidding me??? That is a true athlete. She overcame her shortcomings and found a new path. That to me is one of the biggest lessons of last night’s episode. There is a way to work out and stay on your healthy lifestyle even if life puts an obstacle in your way. With Jennifer it was her stress fracture so instead of rolling over and saying that she couldn’t do anything, we found a new plan of attack and what an attack that was. That girl burned mad calories in that challenge and she blew up the scale in the weigh in.

The Black Team is definitely a force to be reckoned with and last night was no different. This team has come into their own and they are no longer going to settle for mediocrity. Antone is really coming around and to see him step it up for NFL week, even though it was definitely a humbling experience for him was great. Imagine, it wasn’t that long ago he would have been the football star to come in and work the contestants out. Now he is a contestant getting trained by the elite athlete. I think in the big picture it was just the motivation that he needed in week 3. He saw a glimpse into his future and he wants it again. I loved when we were doing that hard last chance workout and I asked him how he was doing and he said he loved it. That was exactly the answer I was looking for. Also, how about the Black Team victorious again at the weigh in. We pulled out some more amazing numbers. I love my team!!

So now for my final thought on the episode…..Don’t let obstacles in life hold you back from pursuing whatever it is that you want out of life. If you have an injury that is holding you back, find a new and effective way to workout. Get your diet ON POINT!! Take the steering wheel on the car of your life and drive it in the direction that YOU want. Never accept “no” or “I can’t” as an answer and, by all means, do whatever is in your power to change your direction if you don’t like where you are going. You can do it, what ever “IT” is if you just believe that you can and let NOTHING stand in your way…xoxo

How about that MORNING SONG!!! I gotta tell you, when I found out that John, who I LOVE, ate 37 donuts to be able to have the power to pick when The Black Team would have access to the gym and he picked 5AM, I was DYING!!! If you think for one second that it was “tv time”, meaning that we really shot it later than 5AM, it was truly that time of the morning. I remember my alarm being set for something like 3:30 to be able to get to the ranch on time. I was dying but I decided on that drive to work that I would make the best of it. John wanted his team to work out the first shift and I was not going to hold back and I DID NOT!! Those workouts were crazy. I seriously got possessed by some morning spirit that wanted to work them out like a maniac. I ended up having a blast and I think my team did too, with the exception of Antone, for that moment that he went ballistic. Can you imagine having someone just push and push and push you until you finally get to that kind of breaking point. I really find success when you are able to break all the walls down in any situation and just “get real”. So many of us put on a brave face, façade, or coat of armor when starting out their day and I believe by doing that you miss out on so much the day has to offer. We try to be something to people that we are not and you don’t really live your best life. So I say get angry, show people the real side of you, whatever that is, and I guarantee that your life will never be dull and your growth will be aplenty.

Now let’s talk about John eating all those donuts. You know that I hate that kind of stuff on our show because I don’t think that it really teaches you anything. I don’t think you will find yourself in a situation where you are asked to eat a bunch of stuff to gain an advantage in your life. The only way I could look at this was that here is a man that needs to be in control in his life and he chose to do this because he didn’t want anyone to have power over his destiny. He wanted to be able to make his own decisions and that is something that I can relate to. People come into my house and they have lost all control and when I’m teaching them how to regain it and then all of a sudden a fork in the road happens and you have to decide what to do, I have always said that the only bad decision is not making a decision. John decided to make a decision at that very moment and that is something that I respect. The thing I love about John is his dedication to taking care of himself and what he needs. More people that I come in contact with have lost that and it’s a hard road back but it can be done.

You know how I always love to give you a challenge when I write these blogs and well, here it goes… When you are faced with a challenge or difficult decision to be made and you find yourself “on the fence”, make that decision on how it can benefit you and don’t second guess it. Whatever it is, as long as you are taking care of yourself, will be the right decision and the real challenge is to NOT SECOND GUESS YOURSELF!! One final note. How about how hard my Black Team worked!! Those guys were so focused and dialed in that week. I teach people to just do what you can do in the course of a day and everything will all work out. Try to make the right decision 80% of the time and you will always come out ahead. Love you guys…xoxox

Well here we go with another Season of The Biggest Loser. Can you believe that we are on Season 12??!!! I remember the first day driving to work thinking about how weird it was going to be without Jillian there. Ask anybody that knows me, I’m not a big fan of change so, needless to say, I was a little worried. So I show up to work and we are in the middle of a flat desert area with military choppers and a whole new batch of people and all I could say to myself was, “keep your focus on whatever team you get and everything else will work out”, so that is exactly how I approached this season. I really wanted to be the leader of the Black Team because it just seemed right. It was paying homage to my girl and plus, practically everything that I own is black, grey, or navy so I had plenty of clothes.

When that day started and I knew that the teams had to run a mile in the desert I just didn’t want anybody to go down, and they didn’t, and I got the “Middle Aged” group and loved them immediately. Antone and John were my kind of guys, just big and strong. I LOVE THOSE TWO GUYS!! I thought that Jennifer was going to be a handful but I was pleasantly surprised at her work ethic and Sunny could cry at the drop of the hat but she was southern so I loved her. I really got a good feeling from this group and I was very excited to show America that age is nothing but a number. Do older people have to work harder to get the same results as the younger people? Yep. Was that no longer gonna be an excuse to not do anything? You are damn right. I think that this season is going to inspire our audience in a whole new way because Battle of the Ages is gonna show the seniors out there that it is never too late and hopefully get the young people off the couch and away from their computers and start gaining control of their lives early on. There are so many positive messages with this format and I’m really excited that you guys have started this journey with all of us.

How about that moment with Antone on the ground outside? How many of us can relate to that? All of a sudden you reach a point in your life when you can no longer deny where it is you are – emotionally, physically, and spiritually. That is exactly what happened to him in that moment. He was on the ground and came to that realization and it was so honest and raw. That is how you make real and lasting changes. You’ve gotta give yourself a really good look in the mirror and make that assessment and I promise you, when you do that, no matter how bad it is, it will only get better because it was at that moment when you looked yourself in the eye and was honest with yourself, that the change will start to happen. I promise you that it will get better if you just take that first step and I’m gonna be right here for you…..Big Love to all of you out there…xoxoxo

My Smart Twitter Giveaway – from www.MyTrainerBob.com

1. Terms and conditions

Entries for the giveaway will be accepted from 8/12/11 at 10:00am PST to 8/13/11 at 10:00am PST
Four (4) unique Facebook users will each be awarded one (1) Smart Prize Pack containing: one (1) copy of Bob Harper — Beginner’s Weight Loss Transformation, one (1) Bob Harper’s Smart Weight Loss Starter Kit and one (1) Bob Harper’s Smart 7-Day Cleanse

2. How to enter to win

•Only one entry per person will be counted.
•To enter the giveaway entrants must click the “like” button below the Facebook giveaway post.
•Entrants must click the “like” button on the Bob Harper page at www.facebook.com/mytrainerbob.
•Entrants must be at least 18 years of age and legal residents within the 48 contiguous United States.
•Should someone be chosen who does not meet these requirements, their prize will be forfeited.
•The winners will be announced on the Bob Harper Facebook page once they are verified.

3. Claiming the prize

•The Winner will receive a confirmation of their win via a private message on www.facebook.com from “Watch ItNow”.
•The Winner is required to reply to the private message and provide their full contact information and age to verify eligibility.
•The Winner will have one (1) day to claim their prize after they receive the private Facebook message. If there is no response by the time the one (a) day has elapsed, the prize will be forfeited.
•The prize will be shipped within 7 business days from the date winner eligibility is verified.

My Smart Twitter Giveaway – from www.MyTrainerBob.com

1. Terms and conditions

Entries for the giveaway will be accepted from 8/12/11 at 10:00am PST to 8/15/11 at 9:00am PST
Four (4) unique Twitter users will each be awarded one (1) copy of Bob Harper — Beginner’s Weight Loss Transformation, one (1) Bob Harper’s Smart Weight Loss Starter Kit

2. How to enter to win

Only one entry per person will be counted.
To enter the giveaway entrants must re-Tweet:
“Retweet #SmartPrizes 2 WIN: Bob Harper — Beginner’s Weight Loss Transformation DVD & #SmartSuccess Starter Kit TERMS – http://bit.ly/pAiMnp”
Entrants must be a follower of @mytrainerbob on www.twitter.com.
Entrants must be at least 18 years of age and legal residents within the 48 contiguous United States.
Should someone be chosen who does not meet these requirements, their prize will be forfeited.
Entries will be tracked via www.tweetaways.com
The winner will be randomly selected via www.tweetaways.com

4. Claiming the prize

Winners will have three (3) days to claim their prize after the winners are announced on www.twitter.com/mytrainerbob by 10:00am PST 8/16/11. If there is no response by the time the three (3) days have elapsed, prizes will be forfeit.
Winners will receive a confirmation of their win via a direct message on www.twitter.com (winners will only be able to receive the direct message if they follow Bob, those not following will be immediately disqualified).
Winners are to reply to the direct message and provide their full contact information and age to verify eligibility.
Prizes will be shipped within 7 business days from the date winner eligibility is verified.

Facebook Giveaway

1. Terms and conditions

•Entries for the giveaway will be accepted from 8/8/11 at 4:00pm PST to 8/9/11 at 4:00pm PST
•Five (5) unique FaceBook users will be awarded one (1) copy of Bob Harper – Totally Ripped Core

2. How to enter to win

•Only one entry per person will be counted.
•To enter the giveaway entrants must click the “like” button below the Facebook giveaway post.
•Entrants must click the “like” button on the Bob Harper page at www.facebook.com/mytrainerbob.
•Entrants must be at least 18 years of age and legal residents within the 48 contiguous United States.
•Should someone be chosen who does not meet these requirements, their prize will be forfeited.
•The winners will be announced on the Bob Harper Facebook page once they are verified.

3. Claiming the prize

•The Winner will receive a confirmation of their win via a private message on www.facebook.com from “Watch ItNow”.
•The Winner is required to reply to the private message and provide their full contact information and age to verify eligibility.
•The Winner will have one (1) day to claim their prize after they receive the private Facebook message. If there is no response by the time the one (a) day has elapsed, the prize will be forfeited.
•The prize will be shipped within 7 business days from the date winner eligibility is verified.

Facebook Giveaway

1. Terms and conditions

•Entries for the giveaway will be accepted from 8/2/11 at 4:00pm PST to 8/3/11 at 4:00pm PST
•Five (5) unique FaceBook users will be awarded one (1) copy of Bob Harper – Totally Ripped Core

2. How to enter to win

•Only one entry per person will be counted.
•To enter the giveaway entrants must click the “like” button below the Facebook giveaway post.
•Entrants must click the “like” button on the Bob Harper page at www.facebook.com/mytrainerbob.
•Entrants must be at least 18 years of age and legal residents within the 48 contiguous United States.
•Should someone be chosen who does not meet these requirements, their prize will be forfeited.
•The winners will be announced on the Bob Harper Facebook page once they are verified.

3. Claiming the prize

•The Winner will receive a confirmation of their win via a private message on www.facebook.com from “Watch ItNow”.
•The Winner is required to reply to the private message and provide their full contact information and age to verify eligibility.
•The Winner will have one (1) day to claim their prize after they receive the private Facebook message. If there is no response by the time the one (a) day has elapsed, the prize will be forfeited.
•The prize will be shipped within 7 business days from the date winner eligibility is verified.