Blog

a woman foam rolling her calves after a tough workout
a woman foam rolling her calves after a tough workout
a woman foam rolling her calves after a tough workout

Mobility

The Benefits of Foam Rolling

a colorful digital image of a brain
a colorful digital image of a brain
a colorful digital image of a brain

Exercise

HIIT Your Way to a Sharper Mind: How Quick Bursts of Exercise Can Boost Your Memory

a woman doing plank exercises
a woman doing plank exercises
a woman doing plank exercises

Exercise

Benefits of Planks, Proper Form, and Variations

a woman running on a treadmill
a woman running on a treadmill
a woman running on a treadmill

Exercise

Fasted Cardio: Is It Really Better for Weight Loss?

a woman stretching after finishing her workout
a woman stretching after finishing her workout
a woman stretching after finishing her workout

Exercise

Why You Should Stretch AFTER Your Workout (Not Before!)

a woman stretching after finising Zone 2 cardio workout
a woman stretching after finising Zone 2 cardio workout
a woman stretching after finising Zone 2 cardio workout

Exercise

What is Zone 2 Cardio & Why Should You Do It?

a woman foam rolling after her workout
a woman foam rolling after her workout
a woman foam rolling after her workout

Mobility

Foam Rolling: Your Secret Weapon for Workout Recovery (and Better Workouts Too!)

a model of a human brain
a model of a human brain
a model of a human brain

Wellness

How Exercise Can Improve Memory

women doing planks and giving eachother a high five
women doing planks and giving eachother a high five
women doing planks and giving eachother a high five

Exercise

Planking Your Way to a Stronger You: Benefits, Form, and Fun Variations

a woman doing a stair workout on bleachers
a woman doing a stair workout on bleachers
a woman doing a stair workout on bleachers

Exercise

Fasted Cardio: Does it Burn More Fat?

a woman stretching after finishing her workout
a woman stretching after finishing her workout
a woman stretching after finishing her workout

Exercise

The Best Time to Stretch: You Might Be Surprised!

a woman jogging for her Zone 2 cardio workout
a woman jogging for her Zone 2 cardio workout
a woman jogging for her Zone 2 cardio workout

Exercise

Why Zone 2 Cardio is a Game Changer for Women Over 40

half an orange, the other half vitamin C pills
half an orange, the other half vitamin C pills
half an orange, the other half vitamin C pills

Exercise

Ditch the Pills: Why Multivitamins Are Just Expensive Pee

A jar of ghee
A jar of ghee
A jar of ghee

Diet & Nutrition

Ditch the Butter and Oil, Girl! Why Ghee Should Be Your New Kitchen BFF

Diet & Nutrition

Collagen: Your Body's Superglue

a smart watch with a heart rate monitor
a smart watch with a heart rate monitor
a smart watch with a heart rate monitor

Exercise

Pros and Cons of Heart Rate Monitors.

Exercise

Slay the Aging Dragon: Why Exercise is Your Secret Weapon (Ladies Only!)

a woman doing dumbbell squats
a woman doing dumbbell squats
a woman doing dumbbell squats

Exercise

Ditch the Dumbbell Curls: Why Compound Lifts Are Your Fat-Burning BFFs

a woman with ripped abs
a woman with ripped abs
a woman with ripped abs

Diet & Nutrition

Ladies, Listen Up: Protein Isn't Just for Bodybuilders

a woman drinking water from her water bottle
a woman drinking water from her water bottle
a woman drinking water from her water bottle

Diet & Nutrition

H2-Oh My! Why Water is the Superhero Your Body Needs (But Doesn't Always Ask For)

a woman running on the treadmill
a woman running on the treadmill
a woman running on the treadmill

Exercise

The Fat Loss Myth of Steady State Cardio

A woman doing HIIT
A woman doing HIIT
A woman doing HIIT

Exercise

The HIIT Hustle: Why This Exercise is the Fat-Burning Champion

an Apple smart watch
an Apple smart watch
an Apple smart watch

Exercise

Ditch the Heart Rate Monitor? Why HIIT Needs a Different Approach

A high-protein meal
A high-protein meal
A high-protein meal

Exercise

Can Eating More Protein Help You Lose Weight?

a woman doing HIIT workout
a woman doing HIIT workout
a woman doing HIIT workout

Exercise

Is HIIT the Superhero of Fat Burning?

A frustrated woman
A frustrated woman
A frustrated woman

Wellness

Cortisol Creep: When Stress Sneaks Up on Your Fitness Journey

an almond butter smoothie
an almond butter smoothie
an almond butter smoothie

Recipes

Almond Butter Delight High-Protein Smoothie

a photo of Susan Ohtake and screenshots of susanohtake.com
a photo of Susan Ohtake and screenshots of susanohtake.com
a photo of Susan Ohtake and screenshots of susanohtake.com

Exercise

Susan Ohtake, CPT

women doing dumbbell curls
women doing dumbbell curls
women doing dumbbell curls

Exercise

Cut these 4 Popular Exercises Out of Your Workout

a group of women doing gym cardio
a group of women doing gym cardio
a group of women doing gym cardio

Exercise

7 Ways to Fight Gym Germs: How to Workout Without Getting Sick

waffle pan cake with ice cream
waffle pan cake with ice cream
waffle pan cake with ice cream

Diet & Nutrition

Study: Emotional Eating Doesn't Result in Weight Gain

egg avocado salad
egg avocado salad
egg avocado salad

Diet & Nutrition

5 Fat-Packed Foods that are Surprisingly Good for You!

a healthy grown beets
a healthy grown beets
a healthy grown beets

Supplements

How this “NO” Juice Helps Boosts Exercise Performance, Improve Recovery Times, and May Make Your Brain Function Decades Younger.

pumpkin spiced zucchini muffins
pumpkin spiced zucchini muffins
pumpkin spiced zucchini muffins

Recipes

Pumpkin Spiced Zucchini Muffins

mexican baked avocado eggs
mexican baked avocado eggs
mexican baked avocado eggs

Recipes

Mexican Baked Avocado Eggs

chicken and veggie taco bowl
chicken and veggie taco bowl
chicken and veggie taco bowl

Recipes

Sheet Pan Chicken and Veggie Taco Bowl

secret ingredient chili
secret ingredient chili
secret ingredient chili

Recipes

Secret Ingredient Chili

mint chia fruit salad
mint chia fruit salad
mint chia fruit salad

Recipes

Mint Chia Fruit Salad

grilled chicken peach caprese
grilled chicken peach caprese
grilled chicken peach caprese

Recipes

Grilled Chicken and Peach Caprese

banana ice cream with almond butter
banana ice cream with almond butter
banana ice cream with almond butter

Recipes

Banana Ice Cream with Almond Butter

steak mushroom skewers
steak mushroom skewers
steak mushroom skewers

Recipes

Savory Steak and Mushroom Skewers

spring frittata
spring frittata
spring frittata

Recipes

Spring Frittata

salmon with avocado salsa
salmon with avocado salsa
salmon with avocado salsa

Recipes

Pan Seared Salmon with Avocado Salsa

browned butter scallops
browned butter scallops
browned butter scallops

Recipes

Browned Butter Scallops

mexican shakshuka
mexican shakshuka
mexican shakshuka

Recipes

Mexican Shakshuka

blueberry cacao cookies
blueberry cacao cookies
blueberry cacao cookies

Recipes

Blueberry Cacao Breakfast Cookies

grilled chicken avocado salad
grilled chicken avocado salad
grilled chicken avocado salad

Recipes

Grilled Chicken Avocado Salad

a woman doing indian sitting
a woman doing indian sitting
a woman doing indian sitting

Exercise

#1 Reason NOT to Care About Weight Loss (And Why You Should Exercise Anyway)

grain free english muffins
grain free english muffins
grain free english muffins

Recipes

Grain-Free English Muffins

honey roasted strawberries
honey roasted strawberries
honey roasted strawberries

Recipes

Honey Balsamic Roasted Strawberries

coconut lime chicken salad
coconut lime chicken salad
coconut lime chicken salad

Recipes

Coconut Lime Chicken Salad

avocado chocolate mousse
avocado chocolate mousse
avocado chocolate mousse

Recipes

Mexican Avocado Chocolate Mousse

a woman doing plank
a woman doing plank
a woman doing plank

Exercise

Doctors Say Exercise is More Important than Diet when it Comes to Fat Loss…Their Reason Helps Keep Stubborn Fat Off Forever

a woman lying on bed
a woman lying on bed
a woman lying on bed

Exercise

Weights Can Help Lift the Weight of Depression

roasted meat dinner
roasted meat dinner
roasted meat dinner

Diet & Nutrition

Researchers: Keto Cheat Days Might be Deadly

ice cream in a cone
ice cream in a cone
ice cream in a cone

Diet & Nutrition

Can this Ice Cream Trend Actually be Good for You?

a woman running in foggy woods
a woman running in foggy woods
a woman running in foggy woods

Exercise

#1 Most Popular Workout is also #1 Waste of Time (and May Actually Hurt You)

a runner woman doing stretching
a runner woman doing stretching
a runner woman doing stretching

Exercise

What to Do When Your Workouts Stop Working

a cheese burger with lettuce
a cheese burger with lettuce
a cheese burger with lettuce

Diet & Nutrition

Friendly Fats: Here's What to Eat More Of

mustard shallot tuna cakes
mustard shallot tuna cakes
mustard shallot tuna cakes

Recipes

Mustard Shallot Tuna Cakes

blackened chicken
blackened chicken
blackened chicken

Recipes

Blackened Chicken

easy fish curry
easy fish curry
easy fish curry

Recipes

Easy Fish Curry

beets on a closer look
beets on a closer look
beets on a closer look

Diet & Nutrition

Ditch the Energy Drinks! Try This Natural Alternative for More Pep in Your Step

brewing green tea
brewing green tea
brewing green tea

Diet & Nutrition

The Miracle Compound Hiding in Some of Your Favorite Foods

a pile of granola bars
a pile of granola bars
a pile of granola bars

Diet & Nutrition

Are Any of these 7 "Must Avoid" Food Additives Hiding in Your Pantry?

zucchini pancakes
zucchini pancakes
zucchini pancakes

Recipes

Summer Zucchini Pancakes

antioxidant rich matcha bites
antioxidant rich matcha bites
antioxidant rich matcha bites

Recipes

Antioxidant Rich Matcha Bites

did I eat that (diet acronym)
did I eat that (diet acronym)
did I eat that (diet acronym)

Diet & Nutrition

5 Popular Products That Are Less Healthy Than They Seem

a fit woman on a sunset
a fit woman on a sunset
a fit woman on a sunset

Exercise

4 "Reality TV" Workouts Stars Use to Get Fit

spices in a bowl
spices in a bowl
spices in a bowl

Diet & Nutrition

Spice it Up! These 6 Seasonings Can Help Fight Fat

red meat display with price tags
red meat display with price tags
red meat display with price tags

Diet & Nutrition

Should You Eat More Meat? How Healthy Proteins Keep You Lean & Fit

purple smoothie drink
purple smoothie drink
purple smoothie drink

Diet & Nutrition

5 Unhealthy "Health Foods" You Should Avoid

a beautiful sunrise
a beautiful sunrise
a beautiful sunrise

Supplements

STUDY: How 20 Minutes of Light Can Significantly Lower BMI (No Extra Exercise & No Diet Required)

a healthy veggie salad with avocado
a healthy veggie salad with avocado
a healthy veggie salad with avocado

Diet & Nutrition

You Already LOVE This Miracle Fruit—But Do You Know What It Can Do?

cassava tortillas
cassava tortillas
cassava tortillas

Recipes

Make Your Own Cassava Tortillas

plenty of limes
plenty of limes
plenty of limes

Diet & Nutrition

Feeling Off? Acid-Base Balance May Be to Blame

stepping on a weighing scale
stepping on a weighing scale
stepping on a weighing scale

Diet & Nutrition

Ditch the Scale! 4 Ways Scales Lie About Your Body

a woman running in front of a fence
a woman running in front of a fence
a woman running in front of a fence

Exercise

One Popular Exercise Actually Keeps You Tired, Weak, and Injury Prone

walking upstairs
walking upstairs
walking upstairs

Exercise

Is This ONE Hormone Responsible for Belly Fat Gain?

cheese flavored french fries
cheese flavored french fries
cheese flavored french fries

Diet & Nutrition

Fatty Foods You Can Eat More Of (And Feel Good About!)

a woman leaning forward doing one arm row
a woman leaning forward doing one arm row
a woman leaning forward doing one arm row

Exercise

5 Dream Body Training Tips from Top Personal Trainers

green leafy detoxifying veggies
green leafy detoxifying veggies
green leafy detoxifying veggies

Diet & Nutrition

This Superhero Antioxidant Helps Slow Aging

a healthy breakfast cereal topped with berries
a healthy breakfast cereal topped with berries
a healthy breakfast cereal topped with berries

Diet & Nutrition

Are You Stuck On the "Man Diet?"

getting a barbell ready
getting a barbell ready
getting a barbell ready

Exercise

Why Your Last Personal Trainer Left You Frustrated

girls doing cardio in a gym
girls doing cardio in a gym
girls doing cardio in a gym

Exercise

5 Scary Risks of Ordinary Exercises Everyone Does

four runners on a path
four runners on a path
four runners on a path

Exercise

How Harmful is TOO Much Exercise?

a gym with a variety of cardio equipments
a gym with a variety of cardio equipments
a gym with a variety of cardio equipments

Exercise

How these 3 Gym Machines Age You Faster

a picture of unpeeled coconuts
a picture of unpeeled coconuts
a picture of unpeeled coconuts

Diet & Nutrition

6 Fat Burning Foods that Shed Real Pounds

southwest turkey burger
southwest turkey burger
southwest turkey burger

Recipes

Low Carb Southwest Turkey Burger Spinach Bowl

curried sweet potato soup
curried sweet potato soup
curried sweet potato soup

Recipes

Fiber Rich Curried Sweet Potato Soup

mediterranean chicken peppers
mediterranean chicken peppers
mediterranean chicken peppers

Recipes

Low-Carb Mediterranean Chicken Stuffed Bell Peppers

rosemary orange roasted chicken
rosemary orange roasted chicken
rosemary orange roasted chicken

Recipes

Rosemary Orange Roasted Chicken Thighs

a woman showing her naked back
a woman showing her naked back
a woman showing her naked back

Mobility

Simple Changes Ease Away Nagging Back Pain

brussels sprout bacon salad
brussels sprout bacon salad
brussels sprout bacon salad

Recipes

Satisfying Brussels Sprout Bacon Salad

almond herb pork tenderloin
almond herb pork tenderloin
almond herb pork tenderloin

Recipes

Almond and Herb Crusted Pork Tenderloin

xray of the bone
xray of the bone
xray of the bone

Exercise

Don't Ignore Bone Health After 30

chicken pad thai with veggie noodles
chicken pad thai with veggie noodles
chicken pad thai with veggie noodles

Recipes

"Better than Takeout" Chicken Pad Thai w/ Veggie Noodles

autumn harvest skillet
autumn harvest skillet
autumn harvest skillet

Recipes

Autumn Harvest Skillet

healthy shrimp scampi
healthy shrimp scampi
healthy shrimp scampi

Recipes

Heart Healthy Shrimp Scampi

shrimp mango salad
shrimp mango salad
shrimp mango salad

Recipes

Perfect Shrimp and Mango Salad Bowl

olive bar tuna salad
olive bar tuna salad
olive bar tuna salad

Recipes

Olive Bar Tuna Salad

pork zucchini noodle stir fry
pork zucchini noodle stir fry
pork zucchini noodle stir fry

Recipes

Pork & Zucchini Noodle Stir Fry

buffalo chicken meatballs
buffalo chicken meatballs
buffalo chicken meatballs

Recipes

Game Day Buffalo Chicken Meatballs

grain free granola
grain free granola
grain free granola

Recipes

Grain-Free Granola

garlic zucchini chips
garlic zucchini chips
garlic zucchini chips

Recipes

Hot Garlic Zucchini Chips

rich cream of mushroom soup
rich cream of mushroom soup
rich cream of mushroom soup

Recipes

Rich Cream of Mushroom Soup

turmeric chicken soup
turmeric chicken soup
turmeric chicken soup

Recipes

Healing Fresh Turmeric Chicken Soup

a smiling middle-aged woman
a smiling middle-aged woman
a smiling middle-aged woman

Exercise

Research: This Exercise Style Can Help Ease Away Hot Flashes

a snowfall on trees
a snowfall on trees
a snowfall on trees

Exercise

One Weird Cold Trick "Fixes" a Sluggish Metabolism

a workout group of happy women
a workout group of happy women
a workout group of happy women

Exercise

How to Trigger "Afterburn" and Melt Calories While You Sit on the Couch

stepping on a weighing scale
stepping on a weighing scale
stepping on a weighing scale

Diet & Nutrition

Mega-Mom Metabolism: Be a Better, Fitter Parent

 a woman laying on a yoga ball
 a woman laying on a yoga ball
 a woman laying on a yoga ball

Exercise

4 Reasons You're Not Seeing Results

a pair of old modeled dumbells
a pair of old modeled dumbells
a pair of old modeled dumbells

Exercise

Activate the Potent Fat Burner Your Body is Hiding

a woman doing curl ups with another woman assisting
a woman doing curl ups with another woman assisting
a woman doing curl ups with another woman assisting

Diet & Nutrition

Are You Making Any of These "Good for You" Mistakes?

breakfast sweet potatoes
breakfast sweet potatoes
breakfast sweet potatoes

Recipes

Breakfast Sweet Potatoes

pumpkin cacao pecan tarts
pumpkin cacao pecan tarts
pumpkin cacao pecan tarts

Recipes

Pumpkin Cacao Pecan Tarts

sheet pan fajita salad
sheet pan fajita salad
sheet pan fajita salad

Recipes

Easy Sheet Pan Fajita Salad

a stressed out woman facing a computer
a stressed out woman facing a computer
a stressed out woman facing a computer

Wellness

Hidden Cause of Weight Gain We Can't Ignore

a woman getting ready to run
a woman getting ready to run
a woman getting ready to run

Exercise

The Most Important Part Of Your Workout? (It's Not What Most People Think!)

a cup of coffee beside a tissue box
a cup of coffee beside a tissue box
a cup of coffee beside a tissue box

Exercise

How Intense Exercise Helps Keep Our Immune System Young

a woman jogging in front of a fence
a woman jogging in front of a fence
a woman jogging in front of a fence

Exercise

Use this One Exercise Timing Trick to Increase Motivation, Go Harder, and Get a Better Workout (Plus – It Might Improve Your Mood All Day!)

almond and herb salmon
almond and herb salmon
almond and herb salmon

Recipes

Satisfying Almond and Herb Crusted Salmon with Vegetables

slow cooker carnitas bowl
slow cooker carnitas bowl
slow cooker carnitas bowl

Recipes

Slow Cooker Carnitas Bowl

"you got this" writing on the road
"you got this" writing on the road
"you got this" writing on the road

Diet & Nutrition

Does Stress Eating Really Cause Weight Gain (or is it something else)?

roasted broccoli with halloumi and hazelnuts
roasted broccoli with halloumi and hazelnuts
roasted broccoli with halloumi and hazelnuts

Recipes

"Break Out of It" Roasted Broccoli with Halloumi & Hazelnuts

a small bowl of mixed vegetable chips
a small bowl of mixed vegetable chips
a small bowl of mixed vegetable chips

Recipes

"Better than Junkfood" Veggie Chips Recipe

a workout group of women
a workout group of women
a workout group of women

Exercise

4 Ways to Get a 60 Minute Workout in Just 20 Minutes (or Less)

Resistance band workout
Resistance band workout
Resistance band workout

Diet & Nutrition

3 Reasons Celebrities Live Longer than the Rest of Us

A woman inside a room facing lights from the window
A woman inside a room facing lights from the window
A woman inside a room facing lights from the window

Diet & Nutrition

5 Diets that Leave You Trapped, Tired, and Flabby

An avocado toast
An avocado toast
An avocado toast

Diet & Nutrition

5 Terrible Diet Products: Dieting Aids that Just Don’t Work

a woman stretching after exercising
a woman stretching after exercising
a woman stretching after exercising

Diet & Nutrition

Drop that Stubborn Fat: 3 Steps to Freedom from Flab

a woman sleeping in bed
a woman sleeping in bed
a woman sleeping in bed

Wellness

NEVER Sleep 8 Hours a Night: Sleep Less to Get Lean?

A healthy breakfast cereals topped with berries
A healthy breakfast cereals topped with berries
A healthy breakfast cereals topped with berries

Diet & Nutrition

Eat Your Way Slim: How to Get Your Meals to Melt Calories for You

A woman doing yoga stretch on a hill
A woman doing yoga stretch on a hill
A woman doing yoga stretch on a hill

Exercise

Stopped Seeing Results at the Gym? How to Get Over the Dreaded "Fitness Plateau"

A woman stretching under the morning sun
A woman stretching under the morning sun
A woman stretching under the morning sun

Diet & Nutrition

What Do these Strange Gut Signals Say About Your Health?

on-act climbing up the stairs
on-act climbing up the stairs
on-act climbing up the stairs

Supplements

Your Body is Sending You a Message: GET IT TOGETHER. It’s Time to Listen!

A woman on the beach
A woman on the beach
A woman on the beach

Diet & Nutrition

Tired of Failing? How to Lose Weight without Losing Your Mind

diet fruits and vegetables
diet fruits and vegetables
diet fruits and vegetables

Diet & Nutrition

Why "Cheat Days" Actually Keep You On Track to Lose Weight

A woman facing the stairway
A woman facing the stairway
A woman facing the stairway

Exercise

Everyone is Different...So Why Are You Following Everyone Else’s Workout Plan?

runners on the road
runners on the road
runners on the road

Diet & Nutrition

Fitness for the Family: An Easy Way to Get Everyone to Buy into Being Fit, Healthy & Actually Happy

walking under the rain
walking under the rain
walking under the rain

Exercise

Should You Work Out Smarter or Just Harder? The Answer May Be “a Bit of Both”

planking position
planking position
planking position

Exercise

HIIT It Right: 3 Ways to Do High Intensity Training the "Right" Way

an empty plate with sad emoji
an empty plate with sad emoji
an empty plate with sad emoji

Diet & Nutrition

The Easy Way to Avoid Hard Dieting: How to Never Count Calories Again

A woman holding a medicine ball
A woman holding a medicine ball
A woman holding a medicine ball

Exercise

How to Pack 60 Minutes of Exercise into Just 15 Minutes

a class doing stretching
a class doing stretching
a class doing stretching

Exercise

4 Fitness Secrets of the Impossibly Fit Parent: How to Find the Time to Be Fit

A tape measure tangled in between fingers
A tape measure tangled in between fingers
A tape measure tangled in between fingers

Supplements

Tired of Getting Started Again? How to Finally Stick to a Diet or Fitness Plan

A healthy, superfood salad
A healthy, superfood salad
A healthy, superfood salad

Diet & Nutrition

3 Everyday 'Superfoods' that Are Easy to Add to Any Diet

A woman running on the road
A woman running on the road
A woman running on the road

Exercise

Why Chronic Cardio Never Gets You Thin

a heart rate watch
a heart rate watch
a heart rate watch

Exercise

Are You Thinking About Target Heart Rate the Wrong Way?