In heels or in the gym, your Achilles heel takes a beating. Here’s how to protect it.

Check out Kirstyn Brown's author page.

Check out Kirstyn Brown's author page.

Small changes are the way to go for fat-loss results. Make these simple tips part of your routine.

If you've ever considered competing, look no further! Here's your nutshell guide to the three biggies in physique competitions: Fitness, Figure and Bikini.

Start forging an impressive set of abs today with our 20-minute at-home plan.

Check out Lara McGlashan's author page.

Check out The Oxygen Team's author page.

The crumbly topping on this clean and comforting apple crisp is butter-free, and made with abs-friendly flaxseed, oats and whole-wheat flour.

This breakfast granola and yogurt wrap will boost your gym performance while keeping you full on the go.

Packed with lean protein and tart-tasting greens, this ahi tuna and kale dish is a flavorful favorite.

Check out Terry Goodlad's author page.

Guess what? This cold treat contains no dairy! Frozen bananas lend themselves perfectly to an ice cream - like texture. And at under two hundred clean calories, you won't have to save it for cheat days, either.

If you've always wanted to try running to get that cardio burn, but weren't quite sure how to begin, we've got just the guide for you!

This power salad is full of lean protein, omega-3s, antioxidants and healthy fats.

Pan-fried tilapia, mandarin oranges and almonds make for a flavorful, filling salad.

New research links sugar and addictive behaviors. Are you hooked? Take our quiz to find out.

Red pepper, minced mint and rosemary add flavor to this zesty harissa sauce.

Prevent posterior aches and pains during your next cycling, Pilates or yoga session.

These twice-baked biscotti are a crunchy companion for cup of tea or strong coffee.

We've added shrimp to this classic, thin-crust pizza.

Get a daily dose of antioxidants with this herbaceous salad. Greek yogurt makes the Tzatziki dressing creamy and clean.

This fizzy drink is alcohol-free, totally refreshing and won't blow your diet!

When she no longer felt comfortable in her own body, Amy Manzanares kicked the crutches to the curb and lost 53 pounds. Now, she feels in control of her life!

Get the most out of your cardio workout with these two high-intensity interval routines.

Having tummy troubles? Try this soothing stretch to aid digestion.

With tons of protein, these nutty baked bites make for a perfect snack!

Check out Rachel Crocker's author page.

Check out Rachel Crocker's author page.

Open your hips and chest and give your muscles some postworkout TLC.

Check out Lindsay Messina's author page.

Check out Rachel Crocker's author page.

Whether you're just starting on the road to fitness or you've been trotting it for years, we've got the perfect treadmill plan for you.

Turn your training on its head by using these "Why didn't I think of that?" swaps.

These 3 moves will increase power, tone your legs and reduce your risk of injury in the gym.

Learn how to rock the stage from fitness coach and competition judge Lindsay Messina!

Check out Rachel Crocker's author page.

Watch and learn two moves for a beautiful upper half, demonstrated by model Rachel Davis. Add them to your chest or your back days.

You’ve seen the term in Oxygen a million times, but now we break it down for you.

Ditch the dumbbells! Shock your system with weight plates.

Amp up your workout and optimize your fat-burning potential with battle ropes.

Get the flat belly you’ve always wanted, with this do-anywhere routine.

Check out The Oxygen Team's author page.

Check out The Oxygen Team's author page.

Don’t let a lack of dumbbells prevent you from getting a total-body workout. These bodyweight moves target all your muscle groups — without any fancy equipment.

Fat Loss cover girl, nutritionist and Oxygen writer, Tiffani Bachus, shares her top four muscle-building foods with nutrition editor Helen Vong. You'll be surprised to learn what grain she swears by (hint: it's not quinoa!).

Despite her on-the-go lifestyle, Alison Hager lost 86 pounds

After losing 85 pounds, Kristi Youngdahl has a new goal: Showing others that they can do it too.

Watch our video for a demonstration of the hip flexor stretch, IT band stretch and calf stretch.

By coupling her gym efforts with a positive attitude, Christine Case dropped 55 pounds.

Check out The Oxygen Team's author page.

After dropping more than 50 pounds with a little help from cardio, weights and (yes!) Bon Jovi, Rhonda Peavy is a picture-perfect example of fitness.

This dumbbell lunge with a torso twist and leg raise will tone your tush and work your abs in time for bikini season!

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Switch up your next abs routine with these six effective moves. Grab a towel, a mat and a stability ball to get started.

Check out Kirstyn Brown's author page.

Whitney Carlson shaped up her body by working on her attitude. “I built up my confidence with positive thinking!”

With roasted red peppers, ripe tomatoes and fresh crab, this chilled soup is full of summer flavor. It's the perfect clean appetizer for your next backyard barbeque.

Are you finding that your favorite abs moves are no longer getting you results? Add a bit of weight to break through your plateau! Grab a dumbbell and sculpt your abs with these four effective moves.

Check out Kirstyn Brown's author page.

Love side planks? This twist on the popular move will strengthen your abs, improve your balance and leave you feeling strong.

Check out Kirstyn Brown's author page.

Ramp up your next cardio session and incinerate up to 200 calories with this kickboxing workout. You'll improve your coordination and balance while toning, tightening and reshaping your entire body.

Check out Kirstyn Brown's author page.

Add a little fire to your training with creatine.

These three functional abs exercises will get you a defined midsection in no time.

Check out Kirstyn Brown's author page.

Ever feel like you are doing the same old routine on your butt and leg training days? Watch model Karen-Lisa Borders demonstrate a fast and effective way to target your butt that also works your quadriceps, hamstrings and leg stabilizers.

Try swimmer's kicks at home to get the benefits of a water workout. This total body move works your back, core, glutes and hamstrings.

Build your lats and traps with these three basic moves!

After having a baby, Laura Marenco got back to the gym, lost more than 50 pounds and recaptured her fit, energetic lifestyle.

Sculpt a sexy set of lats with this simple yet effective upper-body pulling routine.

Check out Kirstyn Brown's author page.

Check out Stacy Rinella's author page.

Slim and strengthen your whole body with this metabolic chain workout.

Finish off your lower-body workout with this stability ball move to work your hamstrings and your butt.

This four-move circuit alternates between dumbbell and body-weight moves – no gym required!

Say “No” to weight gain by stopping it before it starts.

Sculpt your midsection with this express routine.

5 ways to eat beans, lentils and peas to fuel your active days.