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Female’s Guide to Fitness Supplements (Top 5)

Products Mentioned:

California Gold Nutrition, Milk Protein Isolate, 85% Milk Protein, Ultra-Low Lactosehttps://www.iherb.com/pr/California-Gold-Nutrition-Milk-Protein-Isolate-85-Milk-Protein-Ultra-Low-Lactose-16-oz-454-g/71030?rcode=AOR2642

Purely Inspired, Organic Protein, 100% Plant-Based Nutritional Shake, French Vanillahttps://www.iherb.com/pr/Purely-Inspired-Organic-Protein-100-Plant-Based-Nutritional-Shake-French-Vanilla-1-50-lbs-680-g/71571rcode=AOR2642

California Gold Nutrition, Omega 800 by Madre Labshttps://www.iherb.com/pr/California-Gold-Nutrition-Omega-800-by-Madre-Labs-Pharmaceutical-Grade-Fish-Oil-80-EPA-DHA-Triglyceride-Form-1000-mg-90-Fish-Gelatin-Softgels/85180?rcode=AOR2642

FitMiss, BCAA, Women’s Branched Chain Amino Acids, Strawberry Margaritahttps://www.iherb.com/pr/FitMiss-BCAA-Women-s-Branched-Chain-Amino-Acids-Strawberry-Margarita-5-6-oz-159-g/66865?rcode=AOR2642

Dymatize Nutrition, Creatine Micronized, Unflavoredhttps://www.iherb.com/pr/Dymatize-Nutrition-Creatine-Micronized-Unflavored-10-6-oz-300-g/69048?rcode=AOR2642

NLA for Her, Her Multi, Complete Female Multivitaminhttps://www.iherb.com/pr/NLA-for-Her-Her-Multi-Complete-Female-Multivitamin-120-Tablets/66849?rcode=AOR2642

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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 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
Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

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

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Female’s Guide to Fitness Supplements (Top 5) | Joanna Soh
This video is sponsored by iHerb

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What I Eat Daily (Meal Prep Recipes) | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

No idea how or where to start? Watch this –
Beginner’s Guide to Meal Prepping (5 Easy Steps):

Here’s what I eat on a typical day when I meal prep. Of course, I don’t eat like this every single day depending on my schedule and if I do travel. But as much as I can, I love to cook for myself because that means I’m fulling in control with what I eat and that’s the easiest way to stay healthy and fit.

Do you meal prep? What’s your favourite dish Let me know in the comments below. Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 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
Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

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

________________

Breakfast – OVERNIGHT OATMEAL
1) 1.5 cups Rolled Oats
2) 1.5 cups Soy Milk
3) 3 tsps. Honey or Maple Syrup
4) 2 tbsps. Dried Cranberries
5) 2 tbsps. Chia Seeds
6) 2 tbsps. Peanut Butter

Steps:
1) In a large bowl, mix all the ingredients together.
2) Spoon the oat mixture into 3 jars and refrigerate for at least 4 hours or overnight.
3) Top up with your favourite fruits before eating.

Lunch – TUNA SALAD
1) 2 Cans of Tuna Chunks
2) ¼ cup Plain Yoghurt
3) ½ tbsps. Lemon Juice
4) 1 tbsp. Cranberries
5) Salt & Pepper to taste

Steps:
1) Combine all the ingredients together.
2) Pack half of the container with your favourite vegetables and be generous. Separate the Tuna mixture from the salad to keep it fresh.

Snack – HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda

109Cals per muffin

Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.

Dinner – BAKED FISH WITH VEGETABLES (serves 3)
1) 500g Frozen Tilapia, any fish or meat of your choice.
2) 2 Carrots – 25Cals
3) 1 Red Bell Pepper
4) 1 head Broccoli – 98Cals
5) 1 Sweet Potato – 112Cals
6) 1 Red Onion – 46Cals
7) 6 Garlic Cloves, crushed – 27Cals
8) 1 tbsp. Olive Oil, divided – 69Cals
9) 1 tbsp. Apple Cider Vinegar – 3Cals
10) ¼ tsp. Mixed Herbs
11) Salt & Pepper to taste

Steps:
1) Pre-heat oven to 220°C/425°F.
2) Then slice up all the vegetables.
3) Rub fish with olive oil, mixed herbs and season with salt and pepper. Set aside.
4) ArrangE all the chopped up vegetables on the bottom of a baking dish. Season the vegetables with olive oil, apple cider vinegar, salt, pepper, and mixed herbs. Give it a good mix.
5) Then arrange the marinated fish on top of the vegetables and cover the baking dish with aluminium foil.
6) Bake in the oven for 30 minutes or until fish is done.

What I Eat Daily (Meal Prep Recipes) | Joanna Soh

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10 Best PLANTS to Replace Meat (Vegan) | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Happy World Vegan Day. Whether you’re a vegan, a vegetarian, or perhaps you want to start adding more vegetables into your diet, I’m going to share with you 10 plant-based ingredients which works great as a meat replacement and how you can use them into your recipes.

These are meaty and tasty enough to take the place of beef, pork, lamb and chicken and overtime, you’ll find yourself consuming more meat-free meals.

SNAP & SHARE your VEGAN meals with me! Tag me @JoannaSohOfficial #JSohRecipes

Plant-Based / Vegan Recipes here: https://www.youtube.com/playlist?list=PLyP8pbBMxcshrzwXBUlRRDHGfZFoWVcpN

________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 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
Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

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

________________

10 Best PLANTS to Replace Meat (Vegan) | Joanna Soh
1) Tempeh
2) Beans & Legumes
3) Mushroom
4) Eggplant
5) Tofu
6) Edamame
7) Cauliflower
8) Quinoa
9) Beets
10) Jackfruit

I hope this video will encourage you to find creative ways to start adding more vegetables into your diet. It might be challenging to begin, but keep trying and tweak as you go along, and soon, you will be making delicious and satisfying meatless meals and before you know it, you don’t even miss meat at all.

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