Womens Fitness
4-Week Summer Shred Challenge (HIIT + Strength) | Joanna Soh

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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
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4 Weeks Summer Shred Challenge (HIIT + Strength) | Joanna Soh
It’s the summer season! Let’s get shredded with this 5-4-3-2-1 Challenge! In just 15 minutes this workout targets all areas of the body without using any equipment. You will complete 5 minutes of Cardio, 4 minutes of Lower Body Strength, 3 minutes of Upper Body Strength, 2 minutes of Abs and 1 minute of Plank. The 5-4-3-2-1 sequence may be performed twice for a longer workout if desired.
Sequence: 45 secs Work – 15 secs Rest
Duration: 20 minutes
Estimated Calories Burned: 200 Cals
Workout Type: HIIT & Strength Conditioning
5-Min Cardio
1) Jacks to Sprawl
2) Side to Side Shuffle
3) Lateral Bear Crawl
4) In-Out Squat Jump
5) Plank Jacks & Mountain Climber
4-Min Lower Body Strength
1) Kneel to Squat
2) Reverse Lunge Kickback
3) Squat to Reverse Lunge
4) Curtsy to Side Lunge
3-Min Upper Body Strength
1) Staggered Push-up
2) Up-Down Plank
3) Superman to High Plank
2-Min Abs
1) Full Body Crunch
2) Flutter Kicks to Knee Tucks
1-Min PLANK
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
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4 Weeks Summer Shred Challenge (HIIT + Strength) | Joanna Soh
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Womens Fitness
28-Day Soup Detox Cleanse to Lose Weight (Meal Plans Included) | Joanna Soh

No, you don’t always have to eat salad to lose weight! Here’s a 4-Week Soup Cleansing Diet to help you towards your weight loss goal and to maintain a healthy weight long term. Be sure to watch this video through!
Here’s the 28-Day SOUP CLEANSING MEAL PLAN
http://joannasoh.com/foods/meal-plans-1/4-week-soup-cleanse-to-lose-weight
Here’s the 28-Day VEGAN SOUP CLEANSING MEAL PLAN
http://joannasoh.com/foods/meal-plans-1/4-week-vegan-soup-cleanse-to-lose-weight
Be sure to download the meal plan, print it off and start the month STRONG!
♥ SUBSCRIBE for new videos every Monday, Wednesday & Friday: https://www.youtube.com/user/joannasohofficial Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video.
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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Here are the video links mentioned in the video above:
EAT SOUP & STAY SLIM
3 VEGAN SLIMMING SOUPS
4 NO-COOK CHILLED SOUPS
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For the next 28 days, I want you to:
1) Include at least 2 servings of soups everyday. You can either have it for breakfast, lunch or dinner.
2) Choose only low-calorie vegetable or broth based soupS. For instance chunky vegetables, pureed vegetables, clear chicken or beef broth.
3) Avoid cream-based soups especially those loaded with heavy cream, cheese and pasta.
4) Avoid instant can or powdered soup. Those soups tend to be high in calories, fat and sodium, which defeats the whole purpose of adding soups into your diet.
5) If possible, go for homemade soups. If you want to use ready soup stocks for convenience, then opt for the low sodium or low fat variety.
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Here are 10 reasons why you should include soups into your diet:
1) It’s very nutritious
You’re basically getting a good balance of protein, carbs and healthy fat all in one bowl. This gives you energy and keep you going for the entire day!
2) You feel full quicker and longer
The combination of water and solids in soup fills you up quicker and longer because it expands the stomach.
3) Reduce total caloric intake
Because soup can fill you up for very few calories, eating soup on a daily basis means that you’re more likely to eat less, crave less, which can help to further reduce your total daily calorie intake and lead to weight loss or to maintain a healthy weight.
4) Increase your water intake
The basis of soup is basically water. So eating soup will contribute to your daily water intake and keep you hydrated.
5) Meet your 5-a-day
If you hate eating your veggies, pureed vegetable soup is the easiest ways to add more vegetables into your diet without feeling like you’re forced to eat your veggies.
6) Great for digestion
The high water content of the vegetables in soup promotes healthy digestion by flushing out toxins in the body. If you suffer from water retention, bloating or constipation, try adding soups into your diet.
7) It’s easy!
Anybody can whip up a good bowl of soup. Even if you can’t cook, it’s almost impossible to mess up. It’s a one-pot dish, you can keep adding more of something into the pot until it turns out fine.
8) You can make-ahead
Whether chilled or warm soups, you can make-ahead in large batches. Keep them chilled in the fridge, or freeze them up and reheat when ready to eat. They’ll last for many weeks and it’s so convenient.
9) It’s affordable
Vegetables, broths and water are cheap. You can easily cook a large pot of soup at a very low cost to feed the entire family to keep them full and healthy!
10) It’s comforting
No matter what cultural background you’re from, a bowl of soup is ALWAYS comforting. It is also very nourishing, restorative, light and very easily digested, especially when we’re ill.
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HER Network is NOT sponsored. It is an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.
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Stay Connected & Follow us!
Joanna Soh:
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Tweets by Joanna_Soh
HER Network:
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Womens Fitness
Behind The Scene of My Birthday Meetup (Your Body & Life Transformation Stories) | Joanna Soh

Heeeeey guys! I hope you enjoyed My BIrthday Meetup video. If you haven’t watch it, do check it out here: https://youtu.be/g1_Ommbhro8
I couldn’t fit everybody’s story and everything that happened in a video. So I’ve put together this “Behind The Scene” video. My team did such an amazing job in helping me arrange everything and also film this video!!
I want to also take this opportunity to thank those people who made this party possible:
@signatureattheroof for the location
@my_fittiesense for the healthy yummy food and gorgeous cake!
@twenty3my for the lovely white top
@tricia.w.sy and @jeremy_yap_wk for dolling me up
@dermalogica_my and @bakedkl for spoiling my guests with gifts
and of course all of you who took the courage to step forward and shared your stories. You’re such an inspiration! I know it’s your first time being on camera, and most of you were quite shy, but YOU DID AMAZING!!!!!!
I LOVE YOU GUYS xx
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Joanna Soh:
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https://www.instagram.com/joannasohofficial/
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Womens Fitness
3-Ingredient Homemade Jams (100% Natural, No Added Sugar) | Joanna Soh

♥ SUBSCRIBE for new videos every Monday, Wednesday & Friday: https://www.youtube.com/user/joannasohofficial These homemade only require 3 natural ingredients – fruits, chia seeds and sweetener of your choice. These jams have no refined sugar, no artificial ingredients and it’s 100% natural.
♥ Try it out. Snap & Share pictures. Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video.
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________
HER Network is NOT sponsored. It is an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.
__________
Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
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Do you consume jam on a daily basis? I like to spread my toast with peanut butter and jam and sometimes I like to top my overnight oats with jam. It adds that extra sweetness to my morning. =)
A lot of store bought jams are loaded with sugar. If you were to read the ingredients list, sugar is usually listed as the 1st ingredient and it’s definitely not the best option. So why not make your own healthy jam instead?
MIXED BERRIES CHIA JAM
1. 2 cups Fresh or Frozen Mixed Berries
2. 2 tbsps. Honey or Maple Syrup
3. 2 tbsps. Chia Seeds
MANGO CHIA JAM
1. 2 cups Mango, peeled & diced into cubes
2. 2 tbsps. Honey or Maple Syrup
3. 2 tbsps. Chia Seeds
PEACH CHIA JAM
1. 2 cups Peach, diced
2. 2 tbsps. Honey or Maple Syrup
3. 2 tbsps. Chia Seeds
Each tablespoon of jam has about 25 Calories.
STEPS:
1) Measure the fruits into 2 cups each. You can choose to use either fresh or frozen fruits.
2) Place fruits in a small pot over medium heat. You can choose to sweeten with 2 tbsps. of honey or maple syrup. This is optional.
3) Then mash the fruits until it reaches the consistency you like. I like to have some fruit chunks in my jam.
4) Bring the mixture to a simmer for about 5 minutes until it forms a saucy consistency. Stir frequently.
5) Then add in 2 tbsps. of Chia Seeds and continue to stir for another minute until all ingredients are well combined.
6) Remove from heat. Let it sit allowing the chia seeds to fully expand and thicken the jam. This should take about 10 minutes. The jam will continue to thicken as it cools.
7) At the point, if you like your jam to be thicken, you can add another teaspoon or 2 of chia seeds and let it sit for another 10 minutes.
8) Pour into a jar and it’s ready!
Store in the fridge and this will keep up to 2 weeks. These chia jams are looser and more sauce-like compared to the traditional store-bought jam. You can use it just like your typical jam – spread it on toast, stir into oatmeal or spoon it over yoghurt. Yuummzzzz!!
How do you like to have your jam? Let me know in the comments below. Pick a fruit or fruits of your choice and try this recipe out.
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