Connect with us

Womens Fitness

500 Plank & Crunch Challenge (Get it done!) | Joanna Soh

Published

on



Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

________________
500 Plank & Crunch Challenge (Get it done!) | Joanna Soh

Are we ready for another ab challenge?? Let’s build a strong core and toned abs. Your goal is to complete 500 plank and crunches. At the end of this workout, your abs will be on fire!! Grab your family and friends and let’s complete this together!!

Duration: 30 minutes
Sequence: Complete reach round twice. 25 reps each exercise.
Exercises:

ROUND 1
1) Plank Cross Tap
2) Knee Tucks
3) Plank Hip Dip
4) Knee Raises
5) Plank Jacks

ROUND 2
1) Thread the Needle
2) Star Crunch
3) Plank Shoulder Tap
4) Knee Raise Roll-up
5) Cross Climbers

________________
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

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

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #500PlankCrunchChallenge

Follow Hazli on IG @hazlibojili

I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial

(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
500 Plank & Crunch Challenge (Get it done!) | Joanna Soh

source

Continue Reading

Womens Fitness

3 Healthy RICE Recipes | Clean Eating | Joanna Soh

Published

on



SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial RICE is easy to cook, it’s versatile and it can be very healthy. Here are 3 really simple rice recipes, which can be made ahead and to help you stay FIT.

Make them, snap pictures and tag me @JoannaSohOfficial #JSohRecipes

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years of experience.

__________

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

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

__________

WILD RICE & BEAN SALAD (serves 2)
Ingredients:
1. 1 cup Cooked and Chilled Wild Rice – 216Cals
*You can use another other rice of your choice
2. ½ Red Bell Pepper, diced – 19Cals
3. ½ cup Cherry Tomatoes, halved – 14Cals
4. 1 Small Onion, diced – 28Cals
5. ¼ cup Corn – 33Cals
6. ¼ cup Cucumber, diced – 4Cals
7. ¼ cup Olives, halved – 40Cals
8. ½ can Beans, rinsed and drained – 108Cals

Dressing:
1. 3 tbsps. Lemon Juice – 9Cals
2. 1 tbsp. Olive Oil – 119Cals
3. ½ tsp. Maple Syrup – 10Cals
4. ½ tsp. Smoked Paprika – 4Cals
5. ¼ tsp. Cumin Powder – 4Cals
6. ¼ tsp. Garlic Powder – 2Cals
7. Salt and Black Pepper to taste
Total Calories: 610Cals / 2 = 305Cals

305Cals per serving

ONE POT FISH & RICE SOUP (serves 3)
Ingredients:
1. 4 cups Chicken / Fish / Vegetable Broth – 48Cals
2. 400g Dory Fish Fillet – 410Cals
*or any other fish of your choice
3. ½ cup Uncooked Rice, rinsed – 286Cals
4. ½ can Beans, rinsed and drained – 189Cals
5. ½ can Diced Tomatoes – 53Cals
6. ½ cup Corn – 66Cals
7. 1 tsp. Cumin Powder – 8Cals
8. 1 tsp. Garlic Powder – 10Cals
9. 1 tsp. Cayenne Powder– 6Cals
10. 1 tsp. Mixed Herbs – 6cals
11. 1 tsp. Salt

361Cals, 28g protein per serving

STUFFED BELL PEPPER RICE (serves 3)
Ingredients:
1. 3 Large Bell Peppers -111Cals
2. 1 Potato – 163Cals
3. 2 Carrots -50Cals
4. Fish and Rice Soup from the previous recipe

288Cals per serving

TRY THE RECIPES & LET ME KNOW WHICH IS YOUR FAVOURITE!
__________

MORE HEALTHY RECIPES HERE:

Healthy Indian Meal Plan

3-Ingredient Homemade Jams

3 Healthy & Easy Poke Bowls

5-Minute Meals in a Mug

10 Healthy Desk Snacks for School or Work

4 No-Cook Chilled Soups

What I Eat in a Day to Stay Lean

3 Skinny Breakfast Muffins

Breakfast in a Jar Chia Pudding

3 Vegan Slimming Soups

4 High Fibre Oatmeal Breakfast

Veggie Soba Noodles with Peanut Sauce


source

Continue Reading

Womens Fitness

Inner & Outer Thighs Kickboxing Blaster | Lean & Toned | Joanna Soh

Published

on



SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Move those hips! This workout will give you leaner and toner Inner & Outer Thighs. It combines both strength and cardio-based exercises for best results! No equipment needed!

SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

Filmed at Be Urban Wellness: http://beurbanwellness.com

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

Exercises
1) Curtsy Lunge
2) Side Kicks
3) In-Out Wide Squat Twist
4) Knee Strikes
5) Side Plank Crunch
6) Inner Thigh Lift
7) Wide Scissors
8) Kneel to Squat

Interval: 30secs workout with 15 secs rest – 8 Intervals – 2 Rounds
Goal: Beginners x2 rounds Intermediate x4 rounds

To progress:
– Choose the advance option.
– Increase the workout time to 45 secs
– Do more sets.
– Hold a pair of light weighted dumbbells

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY


10,000 Squat Challenge in 30 Days


1,000 Cardio & Core Burn Challenge


4-Week Burn Belly Fat Challenge


Total Body Strength Training Without Weights


Beginner Fat Burning Morning Workout


8-Minute Workout for Teens


How to Lift Dumbbells to Lose Weight (Gym Training)


Burn Back Fat & Bra Bulge (4 Exercises)


Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)


4-Week Toning Butt & Abs Challenge


Gentle Morning Yoga Stretches to Feel Energized


30-Minute HIIT Yoga for Slimmer Legs


30-Minute Beginner HIIT Yoga for Stronger Core

Here’s the complete playlist to more than 50 videos:


source

Continue Reading

Womens Fitness

Why I Eat Fermented Food (Not Raw!) | 3 Fermented Vegetable Recipes | Joanna Soh |

Published

on



SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Why I prefer fermented vegetables over raw. Watch this video through to learn the benefits and recipes. What’s your favourite fermented food? Let me know in the comments below. =)

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial

(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

SAUERKRAUT
1) 3lbs / 2kg of Green Cabbage, shredded
2) 1.5 tbsps. Salt

Steps:
1) Simple combine the cabbage and salt. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands until the cabbage is watery and limp. This will take about 5 to 10 minutes. Be patient!

2) Grab handfuls of the cabbage and pack them into your jars. Pour any liquid released by the cabbage into the jar.

3) Then place one of the larger outer leaves of the cabbage over the surface to cover the cabbage.

4) To weigh the cabbage down, slip a smaller jar into the mouth of the jar. I’ve added stones into the small jar to add weight.

5) You want to make sure that the cabbage is fully submerged beneath its liquid. Cover the mouth of the jar with a cloth to make sure it’s airtight.

6) Allow the cabbage to ferment for 3 to 10 days, keeping the sauerkraut away from direct sunlight and at a cool room temperature

This sauerkraut is a fermented product so it will keep for at least two months and often longer if kept refrigerated.

JAPANESE PICKLED CUCUMBER
1) 3 Japanese cucumbers, thinly sliced
2) 2 tsps. Salt
3) ¼ cup Rice Vinegar
4) 2 tbsps. Brown Sugar
6) 2 tbsps. Sesame Seeds

Steps
1) In a bowl, add the cucumber and sprinkle it with the salt. Set aside for five minutes.
2) Rinse off the salt and drain the cucumbers.
3) Combine all ingredients in a bowl: rice vinegar, brown sugar, sesame seeds. Mix well.
4) Transfer into a jar and let it sit in the fridge for at least 24 hours. And this is really to be eaten. This goes perfectly with rice!

PICKLED CABBAGE & CARROT
1) 3 cups Red Cabbage, shredded
2) 1 cup Carrot, thinly sliced
3) 2 tsps. Salt
4) 1 cup Rice Vinegar
5) 3/4 cup Brown Sugar
6) ½ tsp. Sesame Oil
7) Pinch of hot chili flakes

Steps
1) In a large bowl, toss the cabbage together with the carrots. Set aside.
2) In saucepan over medium heat, stir together the vinegar, sugar, sesame oil chili flakes and salt. Mix until sugar has dissolved for about 3 minutes. Allow the sauce mixture to cool down.
3) Then pour it over the cabbage and carrot mixture and toss well. Cover and chill in the fridge for at least 8 hours or overnight. The next day, transfer the cabbage mixture into airtight jar.

All the recipes will store for a long time in the fridge, So you can make a huge batch and consume 1 – 2 servings daily.

________________

source

Continue Reading

Trending