Bob Harper > Quotes

“It isn't about winning a game, it about fixing what's broken.”
― Bob Harper

“The path to obesity is paved with bacon and white bread; the way to skinny is built on apples and Ezekiel.”
― Bob Harper, The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

“Curried Chicken and Quinoa Salad INGREDIENTS 3 ounces cooked chicken breast, cooled ¼ teaspoon curry powder ¼ cup nonfat Greek yogurt ¼ cup cooked quinoa ¼ cup chopped apple ½ celery stalk, green parts only, finely chopped 1 tablespoon golden raisins 2 cups chopped fresh spinach DIRECTIONS 1. In a bowl, mix all the ingredients together except the spinach. 2. Serve the salad over the spinach.”
― Bob Harper, The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin

“Losing Weight and Eating Tips
• Plan most of your big meals at the beginning of each week, and make a list of the ingredients you need to purchase.
• Prior to going to the stor, make a list of what you need.
• Never shop hungry
• Don’t overbuy
• Try to buy local, fresh, or organic ingredients when possible.
• Keep fresh fruits and vegetables on hand so that when you want a late-night snack, you have something healthy to reach for.
• Stock up on frozen fruits and vegetables, especially when they are out of season. (Dollar Tree has the cheapest frozen fruits)
• Stay away from canned goods, as often they contain a high amount of sodium. However, I often buy canned beans and legumes (lentils, chickpeas, beans, etc.) but I rinse them with water before cooking to wash away the excess sodium.
• Avoid buying junk food—chips, candy, ice cream, popcorn. If it’s in your cupboard or freezer, you will feel more tempted.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“We are all creatures of habit, and when we make any change in our daily or weekly routine, we feel it. But soon your workout will become not only a reliable part of your day but a "must" on your to-do list.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“As you merge your heart, mind, and body and give all that you are to optimizing your health, remember to love yourself and to be your own best friend.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well as helping you lose weight.”
― Bob Harper

“Create a routine. If you take these two steps --setting aside the time and making your body move--three or four days per week, hen you have in effect established a routine. It is this routine, this plan, this expectation of yourself that is going to give you the power to change the nature of your relationship with exercise.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“Get used to planning ahead of time some if not all of your meals in the initial weeks of following my eating plan. This will help you have the right foods on hand when you get hungry. Hunger and tempting foods make for bad decisions!”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“Getting started is as much a mental activity as it is a physical activity.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“If you are impatient and want to see results sooner, then know that it's possible to increase the amount of weight you can lose per week, but you will have to watch your calories more strictly and make sure you are exercising at least four to five times a week (you will find out much more about how exercise boosts weight loss in Part Three)”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“A general guideline when eating at a fast-food restaurant is to avoid anything fried. You also want to avoid chips, packaged candy, baked goods such as donuts, and other high-starch or high-sugar foods that contain saturated fat, trans fat, and additives.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“By simply being honest with yourself and your food choices, you have stepped away from unconscious eating and toward a place of fuller responsibility. This is the essence of taking charge of your life.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“If you can't resist a burger craving, then go for it, but take off the cheese (that saves you at least 120 calories), avoid special sauces, and make burger "topless"---eat only one side of the bun. Or you can wrap the burger in lettuce and forget the bun entirely.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever

“As I stated above, when you first begin my program, the main goal is to get your body moving while establishing a routine and setting aside time in your daily and weekly schedule to make sure you exercise. So I recommend that for the first four weeks of being on the eating plan, all you do is walk. Are you a morning person? Then walk in the morning. Get up a half hour earlier, cut out your TV news viewing or newspaper reading, and walking instead. Are you a night person and think you will enjoy walking at the end of the day? Then walk at the end of the day. Or fit it in on your lunch break. All I'm asking at this point is that you walk twenty minutes three to five days per week. You can always find twenty minutes to walk.”
― Bob Harper, Are You Ready!: Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever