Sugar hides in some surprising foods. This video provides simple changes to avoid excess sweet stuff!

Uh-oh. That treat comes with some not-so-sweet side effects.
We all know to go easy on the sweet stuff, but what actually happens to your system when you indulge? Here, eight ways sugar affects your body. 

No matter the time of year, sticking to a structured nutritional plan can be a battle of the mind. But the battle can be even more difficult in the midst of summer barbeques and with patio season constantly testing our will power. Here’s how you can have your cake (and ice cream and burgers) and eat it, too - without sacrificing your social life or fitness goals. 

There are many foam roller benefits. The most important reason being due to myofascial release. Myofascial release is no secret in the fitness community. In fact, therapists and masseuses use the concepts of myofascial release to treat athletes and have been doing so for decades. 

Now, with the advent of foam rollers, athletes and fitness enthusiasts can instantly improve their workouts and decrease their risk of injury.

 Scientific studies show that apple cider vinegar may have wonderful health properties that can help you slim down. Here's how.

If you have successfully lost weight, you may be concerned about regaining your weight. Once you reach your goal weight, the job is not over. You have just entered a new phase of your healthy lifestyle--the maintenance phase. Tread carefully as you learn how to add just enough calories to stop losing weight, but not so many as to gain weight. 

Click to read more!

Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends. People are using it to lose weight, improve health and simplify their healthy lifestyle. Many studies show that it can have powerful effects on your body and brain, and may even help you live longer.

This is the ultimate beginner's guide to intermittent fasting.

Motivating to go to the gym during the wintertime isn't easy: It's hard to leave a warm, cozy bed in the morning, and short, dark days sap the urge to work out in the evening. No wonder exercise regimens tend to fall by the wayside. During these dark, cold, and dreary months, though, trainers continue to rise and grind. What's their secret? 

What do mac and cheese, stacks of pancakes, and bowls of pasta all have in common? If you answered, “Umm, they’re delicious,” you’d be right. But they’re also heavy in carbs and can leave you feeling tired and annoyed. Don’t worry, we’ve got you covered. We’ve gathered some of the most notorious carb-heavy foods and found a delicious, low-carb alternative to satisfy any craving.

Find low-carb options and recipes here! 

You can diet. You can exercise. You can have a plan. You can chart your progress. There are lots of ways for you to set and achieve your weight-loss goals, but taking off the pounds can still seem like a struggle. If you are looking to find a great way to keep yourself motivated to lose that fat, incorporate this simple secret into your lifestyle – social support.

Find more about the SOTA 6 weeks metabolic challenge here!

Read more to find out why social support is beneficial and how it is incorporated in our SOTA 6 WEEK METABOLIC CHALLENGE! 

When you lose weight, your body fights back. You may be able to lose quite a lot of weight at first, but weight loss tends to slow down or stop altogether after a while. This video looks at 8 reasons why you're not losing weight and how to get things moving again.

Watch this 5 minute video here!

The key is eating healthy throughout the holiday season and remembering portion control when it comes to your it-wouldn’t-be-Thanksgiving-or-Christmas-without-them foods. For the rest of the courses, all you have to do is make the right choices that will allow you to indulge and enjoy, yet keep you from loading up on the fatty, high-calories dishes that can quickly lead to unwanted weight gain.

Find lower calorie food swaps here! 

Achieving your goal weight can be tough. While weight tends to come off fairly rapidly at first, at some point it seems as though your weight won't budge. This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging. However, several strategies may help you break through that plateau.

Watch video here!

Too cold to run outside? Read more to find out why utilizing strength training during the winter months can boost running performance. 

Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. Here's how it works.

A strict nutritional regimen of low calories or low carbohydrates can be hard on the body and the spirit, especially over the long haul. For high-level nutrition programs, one solution to this dilemma is carb cycling.

Learn how to implement carb cycling here!

An epic hunt for healthy food every time you’re hungry? Who’s got the time? Instead, try these 3 key strategies for having healthy food available when you need it. They’ll help make meal planning a no-brainer.