♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness Career here: http://www.myusatrainer.com/joanna
♥ 5 VERY effective CORE exercises inspired by ballet & yoga practitioners. I’ve been doing them and have seen AMAZING results!
♥ Do this workout for STRONGER CORE & SLIMMER WAISTLINE. It’s low impact (no jumping!), gentle on the knees & lower back + no crunches. Suitable for all levels.
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Core includes the abs, lower and mid back, pelvic and also hip muscles. It’s entire mid section that work together to support your spine and body.

Exercises
1) Plank to Chair – 5 reps
2) Standing Mermaid – 10 reps on each side
4) All Fours Floating Kicks – 10 reps on each side
3) Plank to Downward Dog – 10 reps on each side
5) Ab Fold – 15 reps

Duration: Under 30 minutes
Best Result: Perform this exercise 2 – 3 times weekly on alternate days and combine with cardio + strength training.

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Lots of Love xx

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♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories.
♥ Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

QUICHE IN PEPPER CUPS (serves 4)
1) 3 Large Eggs – 234Cals
2) 2 Large Bell Peppers – 58Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ¼ cup Leeks, thinly sliced (white & light green parts only) – 8Cals
5) 8-10 Cherry Tomatoes, halved – 24Cals
6) ¼ cup Milk, any option – 23Cals
7) ¼ cup (25g) Cheese, grated – 89Cals
8) 1 tsp. Olive Oil – 40Cals
9) A pinch of Salt & Pepper

121Cals per serving

OPEN-FACED EGG SPINACH QUESADILLAS (6 slices)
1) 1 medium Whole-Grain Tortilla – 169Cals
2) 2 Eggs – 156Cals
3) 1 cup Fresh Baby Spinach – 7Cals
4) ¼ cup Onions, diced – 17Cals
5) ¼ cup Bell Pepper, diced – 6Cals
6) ¼ cup (25g) Cheese, grated – 89Cals
7) 2 tbsps. Black Olives, pitted & sliced – 20Cals
8) 1 tsp. Olive Oil – 40Cals
9) ½ tsp. Cayenne Pepper – 3Cals
10) A pinch of Salt & pepper

84.5Cals per slice

EGG IN A BASKET (2 slices)
1) 2 thick slices of Whole-Grain Bread – 220Cals
2) 2 Eggs – 156Cals
3) 1 tsp. Olive oil – 40Cals
4) A pinch of Salt & Pepper
5) A Large Cookie Cutter

208Cals per slice

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Lots of Love xx

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♥ So you had a good solid workout session and the next morning, your muscles are so sore you can barely walk!
♥ Watch this video through & follow the tips to prevent and ease post-workout muscle soreness so that you can train stronger for longer!
♥ If you find this video to be helpful, be sure to LIKE it & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).

7 Effective Ways to Ease Sore Muscles (DOMS)
1) Stretch at the end of your workout
2) Soak in a warm bath
3) Massage your sore spots
4) Invest in a foam roller
5) Pack on Omega-3s
6) Get plenty of rest
7) Move it!

IMPORTANT! When you experience DOMS, the goal is to increase blood flow into your muscles and relieve the feeling of tightness.

What other methods have you tried to reduce and ease post workout muscle soreness? Do let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohoffi…
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…)
Source: http://incompetech.com/music/royalty-…
Artist: http://incompetech.com/

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