Womens Fitness

Healthy Asian Meal Prep Recipes with My Boyfriend (Macros Included) | Joanna Soh

Published

4 weeks ago

October 18, 2024

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Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Asian Meal Prep with My Boyfriend (Calories & Macros Included) | Joanna Soh

READ BELOW FOR RECIPE & MACROS
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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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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 9 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)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

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A) CHICKEN TURMERIC & LIME
Ingredients:
1) 700g Chicken Breast, uncooked –1148Cals, 215.6g Protein, 25.2g Fat, 0g Carbs
2) 1 tbsp. Turmeric & Cumin – 23Cals, 0.7g Protein, 0.3g Fat, 3.5g Carbs
3) 1 tsp. Olive Oil – 40Cals, 4.5g Fat
4) 3 Garlic Cloves, diced – 12Cals, 0.6g Protein, 0g fat, 3g Carbs

Total: 1223Cals, 217g Protein, 30g Fat, 6.5g Carbs

B) FIVE-SPICE PAN-FRIED FISH
Ingredients:
1) 400g Snapper – 512Cals, 105g Protein, 6.8g Fat, 0g Carbs
2) 400g Pomfret – 271Cals, 35.7g Protein, 12g Fat, 2.4g Carbs
3) 1 tbsp. 5-Spice – 14Cals, 2.5g Carbs
4) 1 tsp. Sesame Oil – 40Cals, 4.5g Fat

Total: 837Cals, 141g Protein, 23.3g Fat, 4.9g Carbs

C) SOBA NOODLES & EDAMAME SALAD
Ingredients:
1) 90g Soba Noodles, uncooked – 302.6Cals, 12.8g Protein, 0.68g Fat, 67.5g Carbs
2) ½ cup Edamame Unshelled – 120Cals, 10g Protein, 5g Fat, 5g Carbs
3) ½ tbsp. Sesame Seeds – 15Cals, 0.5g Protein, 1.5g Fat, 0.5g Carbs
4) 1 tsp. Sesame Oil – 40Cals, 4.5g Fat
5) 1/4 cup Carrot, spiralised – 13Cals, 0.3g Protein, 3g Carbs
6) Spring Onions
7) Chilli Flakes

Total: 490.6Cals, 23.6g Protein, 11.7g Fat, 76g Carbs

D) STIR-FRIED MIXED VEGETABLES
Ingredients:
1) 1 large head Broccoli -170Cals, 14g Protein, 2g Fat, 35g Carbs
2) 2 medium Carrots – 64Cals, 2g Protein, 0g Fat, 12g Carbs
3) 1 cup Mushroom, sliced – 22Cals, 2g Protein, 0g Fat, 4g Carbs
4) 1 Red Bell Pepper – 31Cals, 1.2g Protein, 0.4g Fat, 7.2g Carbs
5) 3 cloves Garlic – 12Cals, 0.6g Protein, 0g fat, 3g Carbs
6) 1 tsp. Sesame Oil – 40Cals, 4.5g Fat
7) 1 tsp. Soy Sauce – 2.6Cals, 0.3g Protein, 0g Fat, 0.4g Carbs
8) 1 tsp. Chilli Flakes

Total: 342Cals, 20g Protein, 7g Fat, 61.6g Carbs

Terrence Portion in Total: 2057.8Cals, 309.3g Protein, 51g Fat, 77.8g Carbs

My Portion in Total: 834.8Cals, 92.3g Protein, 21g Fat, 71.3g Carbs

**This is for 2 meals, lunch and dinner. This doesn’t include snacks or breakfast.

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Asian Meal Prep with My Boyfriend (Calories & Macros Included) | Joanna Soh

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Womens Fitness

Morning Fat Burning AB & UPPERBODY Gym Routine (Treadmill Interval Run) | Joanna Soh

Published

42 minutes ago

November 14, 2024

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Morning Fat Burning AB & UPPERBODY Gym Routine (Treadmill Interval Run) | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

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

More of my gym routine here: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiZQl50HDKf0Bhj8FhKl7W_

Workout for Abs & Core: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

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Finally my first ever workout vlog with my Sony RX100. This is what I do in the gym when I work on my Abs & Upperbody. It’s not just about doing crunches, but rather, to incorporate core workout together with upperbody exercises.

I like to alternate the supersets with 3 minutes of sprinting on the treadmill. That helps to keep my heart rate up and to continue to burn fat.

Aim to do 15 – 20 reps for each exercise, and rest no longer than 1 minute in between exercises.. So it’s HIGH REPS, SHORT REST TIME, for maximum fat burn!

I typically burn up to 450Cals per 45 minutes of workout. For some people they can burn up to 650Cals depending on your body composition and activity level. Try this routine when you hit the gym next.

What more workout vlogs? Let me know in the comments below. =)

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#VlogwithSony #SonyShootingGrip
Shot with Sony RX100V
Accessories used:
– Grip VCT-SGR1
– Light HVL-LEIR1
– Manfrotto Bar
– SF-G64T SD Card

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 9 years of experience.

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My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

Morning Fat Burning AB & UPPERBODY Gym Routine (Treadmill Interval Run) | Joanna Soh

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Womens Fitness

28-Day Ramadan WEIGHT LOSS Workout & Meal Plan | Joanna Soh

Published

2 days ago

November 13, 2024

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28-Day Ramadan WEIGHT LOSS Workout & Meal Plan | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

Blessed Ramadan to all my Muslim followers. This holy month can be the perfect time to make significant changes to your lifestyle. Perhaps you’ve been wanting to be more mindful, eat better and lose weight.

I’ve put together a 28-Day Ramadan WEIGHT LOSS Workout & Meal Plan to guide you through. Share your progress with me on IG by tagging me @joannasohofficial #FitterFasting

Click on the links below and print out all the plans!

28-Day Balanced Meal Plan:
http://joannasoh.com/foods/meal-plans-1/28-day-ramadan-weight-loss-meal-plan

28-Day VEGAN Meal Plan:
http://joannasoh.com/foods/meal-plans-1/28-day-ramadan-weight-loss-vegan-meal-plan

28-Day Workout Plan: http://joannasoh.com/fitness/fitness-plans/28-day-Ramadan-workout-plan

Tips on How to Eat Healthy When Fasting: http://joannasoh.com/fitness/knowledge/ramadan-healthy-meal-guide-1

6 Tips to Workout During Ramadan: http://joannasoh.com/fitness/knowledge/how-to-workout-during-ramadan

Playlist to All the Workouts: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjTla_tF5ZdOkoA-AthwbQm&disable_polymer=true

Even if you are not fasting but would like to eat healthier, you can follow these meal plan and workout plan too.

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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 9 years of experience.

_____________________

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

28-Day Ramadan WEIGHT LOSS Workout & Meal Plan | Joanna Soh

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Womens Fitness

8-Minute Get Rid of LOVE HANDLE & AB Workout | Lose Belly Fat | Joanna Soh

Published

3 days ago

November 11, 2024

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8-Minute Loose LOVE HANDLE & ABS Workout | Lose Belly Fat | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

More AB & CORE Exercises: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

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

Fitness & Nutrition Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

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 9 years of experience.

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Ladies, are you frustrated with your love handles? Those extra fats that spill out over the waistline of your jeans. We hear you! Here are 8 effective oblique and hip targeted exercises which can help to tone up on that area!

1) High Knee Twist
2) Reverse Lunge with Rotation
3) Seated Twist with Punches
4) Bear Crunch
5) Reverse Plank Twist
6) Cross Plank
7) Plank Hip Dip
8) T-Rotation

Interval: 45secs Workout – 15secs Rest
Duration: 8 minutes

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My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp

8-Minute Loose LOVE HANDLE & ABS Workout | Lose Belly Fat | Joanna Soh

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