Womens Fitness

High FAT Meal Plan to Burn Fat (Breakfast, Lunch, Dinner Recipes)

Published

2 months ago

January 28, 2025

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SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Do you believe that eating FAT will make you FAT. Hear this, eating adequate amounts of GOOD fats can help you to BURN FAT even faster!

This meal plan focuses on higher amounts of good fat and protein and lower carbs,. Because you’re filling up on fat and protein, you’re more likely to feel satisfied and energised all day long, which will naturally have you eating less.

Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

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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/

________________

Generally, the macronutrient ratio varies within the following ranges:
• 60-75% of calories from fat
• 15-30% of calories from protein
• 5-10% of calories from carbs

CHEESY MUSHROOM OMELETTE (serves 1)
1) 3 whole eggs – 216Cals, 18g Protein, 14.91g Fat
2) 2 tbsps. Unsalted Butter – 204Cals, 0.2g Protein, 23g Fat
3) ¼ cup Shredded Mozzarella Cheese – 85Cals, 9g Protein, 5.66g Fat
4) ½ Red Bell Pepper, diced – 18Cals, 1g Protein, 0g Fat
5) ½ cup Baby spinach – 5Cals, 0.43g Protein, 0g Fat
6) ½ Yellow Onion, diced – 32Cals, 0.6g Protein, 0.04g Fat
7) 1 cup Mushrooms, diced – 16Cals, 2.2g Protein, 0.2g Fat
8) Salt and pepper to Taste

Per Serving: 576Cals, 43.8g Fat, 31.43g Protein

Steps:
1) Over medium-high heat, saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter for about 3-4 minutes.
2) Add spinach; cook and stir until spinach is wilted. Set aside.
3) Whisk the eggs with a fork until smooth and frothy.
4) Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
5) When the omelette begins to cook, sprinkle the vegetables and cheese on top.
6) Using a spatula, carefully ease around the edges of the omelette, and then fold it over in half. Serve hot.

SHRIMP AVOCADO SALAD WITH FETA CHEESE (serves 2)
1) 200g Shrimp, peeled – 210Cals, 40g Protein, 3.4g Fat
2) 2 cups Baby Spinach -20Cals, 1.72g Protein, 0g Fat
3) 2 Whole Eggs, sliced – 144Cals, 6g Protein, 9.94g Fat
4) 1 Avocado, diced -250Cals, 4g Protein, 23g Fat
5) ½ cup Cherry Tomato, halved – 13Cals, 1g Protein, 0g Fat
6) ¼ cup Feta Cheese, diced – 99Cals, 5.3g Protein, 7.98g Fat
7) 1.5 tbsps. Butter – 153Cals, 0.15g Protein, 18g Fat
8) Salt and Pepper to taste

Tzatziki Dressing (serves 4)
1) ½ cup Yoghurt – 75Cals, 5g Protein, 1.9g Fat
2) ¼ cup Mint Leaves, finely chopped – 4Cals
3) ½ cup Cucumber, finely grated – 16Cals, 0.35g Protein
4) 2 tsps. Lemon Juice – 2Cals
5) 1 Garlic Clove, minced – 5Cals, 0.19g Protein
6) Pinch of Salt and Black Pepper to taste

Per serving: 457Cals, 30.4g Protein, 31.4g Fat

Steps:
1) Saute the shrimps in a nonstick pan with butter until the shrimps are cooked through, for about 3 to 4 minutes.
2) Season with dried mixed herbs and salt & pepper. Set aside and allow the shrimps to cool down.
3) Let’s prep the salad! On a bowl or plate, fill the base with baby spinach.
4) Then arrange the shrimp, cherry tomatoes, sliced eggs and avocado on top of spinach. Top it up with feta cheese.
5) Serve it with a side of tzatziki dressing.

THAI FISH CURRY INFUSED WITH COCONUT MILK (serves 2)
1) 2 pieces Mackerel – 460Cals, 41.7g Protein, 35.3g Fat
*you can choose any other white fish of your choice.
2) 200ml Full Fat Coconut Milk – 316Cals, 3.3g Protein, 29.6g Fat
3) 1.5 tbsp. Red Curry Paste – 22.5Cals, 0g Fat
4) 1 Onion, roughly chopped – 44Cals, 1.2g Protein, 0.1g Fat
5) 1 cup Okra – 33Cals, 1.9g Protein, 0.2g Fat
6) 1 Carrot, sliced – 25Cals, 0.6g Protein, 0.1g Fat
7) 1 cup Baby Corn – 133Cals, 4.3g Protein, 1.64g Fat
8) 1 Tomato, roughly chopped – 22Cals, 1g Protein, 0.25g
9) Fresh Cilantro, chopped – 0.2Cals, 0g
10) 1 cup Water
11) Salt and Pepper to taste

Per serving: 528Cals, 27g Protein, 33.5g Fat

Steps:
1) In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant.
2) Then stir in the coconut milk and water. Gently bring to boil.
3) Add fish, all the vegetables and season with salt and pepper. Stir to combine and bring to a boil.
4) Reduce the heat to medium-low and allow all the ingredients to simmer until fish is cooked through and vegetables are tender, for about 20 minutes. Don’t forget to stir occasionally.
5) Garnish with parsley and serve warm.

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Womens Fitness

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

Published

1 day ago

April 2, 2025

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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

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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:

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Womens Fitness

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

Published

3 days ago

March 31, 2025

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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.

________________

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

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Womens Fitness

My Life as a Fitness YouTuber | Thanks for 1 Million Subs 😊 | Joanna Soh

Published

5 days ago

March 30, 2025

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It’s been 4.5 years since I started on this journey of sharing fitness videos online. What goes on behind the camera? What do I do on a daily basis? I put this video together to share with you a glimpse of what drives me every single day.

When I started, my intention was wanting to help and educate people on living a healthier and happier life. I always tell myself, if my video can reach out to just one people to inspire them to take action and change his/her life around for the better, then I’ll continue producing these videos. Although many things have changed since then, that one purpose has not and will NEVER change.

We are now a family of 1 million and I’m ever so grateful for all your love and support. This won’t be possible without your trust in me. =)

I used to do EVERYTHING on my own from conceptualising the ideas to writing, filming, editing etc. It was a one-woman show and it can get really stressful and lonely. Now, I’m blessed with a small team to assist me but I still am very much involved in the entire video process. Hey, I love it!

I started HER Network this year as well because I believe in collaborating with like-minded women to bring you different aspects of health & fitness, which may not be my speciality. When we come together and work together, we can create greater things and I truly hope that you’ll share this vision with me too.

I hope you enjoy this video. Let me know what you love about my channel, how can we improve together and what you’d love to see more of in the comments below. Your feedbacks matter to me. =)

Lots of Love xx
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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial

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

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