BOB HARPER

When I came out, when I was 17 years old, it was one of those things where I realized that there was going to be so many obstacles, but being gay doesn't mean being weak.

It just kills me when people buy a dog when there are dogs in shelters. I still get emotional when I think of Karl sitting in that shelter. I wasn't looking. I didn't even think I had time for a dog, and then I met this little one and he needed help. It's been so amazing to see him transform into a happy and confident companion.

Even though you really don't feel like you're motivated to go to the gym, remember how good you felt after the last time you went. Keep that in the forefront of your brain.

CrossFit is all about constantly-varied, high-intensity movements. And to do these movements, you have to have a certified coach to take you through this - or any type of physical activity.

When I was first introduced to CrossFit, I found it to be the hardest workout that I'd ever done. It wiped the floor with me, and I fell in love with it immediately. The results that I have seen in my strength and physicality have been unparalleled to any other things I have ever done in my more than 20 years in the fitness business.

Jessica Alba to me is on the top of the food chain. She's gorgeous, she's smart, and she really takes care of herself. I think that she looks great. I think that as Jennifer Aniston gets older, she looks better and better, and I really like that.

Whether you want to lose 20 pounds or 200, what the contestants on 'The Biggest Loser' have learned - and taught me - holds true: You've got to make a break. You've got to divorce yourself from the past and find a different way of living. And you can never go back.

The CrossFit program is broad, general and inclusive, and most of all, the movements can be scaled down to any level of athlete. Just watch what I do with it on 'The Biggest Loser.'

I believe in the power of the human spirit.

For me, working out is a form of therapy. It's cathartic for me; it's a good stress reliever. I know that when I go to the gym I am taking care of myself, and I know I'll feel so much better afterwards.

If you want to be right-sized in body, you've got to get rid of the supersize way of life.

Since I started CrossFit, I've read and heard about the critics talk about how unsafe it is, and my only response to that is any form of exercise can be unsafe if you don't have the proper coaching, education and guidance.

I still believe that a plant-based diet has tremendous health benefits, but I have incorporated more animal protein into my diet. I found that my body personally got to a point where I needed something more.

If you're wanting something salty, do air-popped popcorn. That, to me, would be a healthier choice than having any kind of fried chip.

Our external environment no longer seems to have any firm boundaries, any limits, or any positive cues about when to stop consuming anything. I mean, there is a reason that people get fat - it's easy and cheap to get high-calorie, tasty food.

I found that people like rules, and I love to tell people what to do. It's not rocket science when it comes to weight loss. It's about eating a little less and moving a little bit more.

You can't be a parent and say, 'I need you to be more active and I need you to eat right,' when you're still choosing to have poor eating habits.

Stand up and finish what you started

When life kicks you in the teeth and knocks you down to the ground. Are you able to stand up and keep fighting?! That’s what it’s all about.

Try a recipe that uses leafy vegetables like kale, or switch to filling, high fiber grains like whole-wheat pasta.

Whatever the parents are doing, the kids will follow suit.

Stop talking about tomorrow. You owe it to yourself to do whatever you can to live you can to live a better life today.

It's the fact that no matter how bad it's gotten, the body wants to be healthy. The body wants to bounce back. When you do these changes, you do these small changes every single day, and you trust the process of what you're doing. You really do make lasting changes onto your body.

You need a good support system when you're trying to make positive lifestyle changes. If everyone is eating burgers and fries while you're having fish and salad, it's easy to lose your willpower.

No carbs after lunch is one of the hardest (rules) to follow. But if you follow this rule YOU WILL lose weight