Womens Fitness
How to Lift Dumbbells to Lose Weight & Lean Up | Gym Training | Joanna Soh
♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don’ts. Filmed at Be Urban Wellness: http://beurbanwellness.com
♥ Add this into your workout plan. Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
HER Network is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
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JOANNA SOH
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I’m going to show you and explain each exercise in detail, teach you the correct techniques and also things to avoid doing. You can also do these workouts at home. So if you’re a beginner and you want to start lifting weights, but unsure where or how to start, be sure to watch this video through.
1) Dumbbell Squats
Muscles: Glutes, hamstrings, quads and core.
Weights: Between 5 – 8kgs each or more.
2) Alternate Overhead Lunge
Muscles: Glutes, hamstrings, quads, core & shoulders.
Weights: Between 5 – 8kgs
3) Bent-Over Row
Muscles: Back & Biceps.
Weights: Between 5 – 8kgs
4) Chest Press
Muscles: Chest, Shoulders & Triceps.
Weights: Start with 4 – 6kgs each.
5) Bicep Curl to Shoulder Press
Muscles: Biceps, Shoulders & Triceps.
Weights: Choose something lighter but not too light, between 3 – 5kgs each.
6) Tricep Kickbacks
Muscles: Triceps.
Weights: Go for a lighter weight, between 2 – 4kgs each.
7) Reverse Fly
Muscles: Upper Back & Shoulders.
Weights: Go for lighter weights, between 2 – 3kgs each.
8) Full Extension
Muscles: Upper & Lower Abs.
Weights: Between 4 – 6kgs.
9) Russian Twist
Muscles: Core and Obliques.
Weights: Between 4 – 6kgs.
Perform all 9 exercises as a Total body strength-training workout in about 45 minutes. Follow them in the sequence I’ve laid out in this video. Aim to perform between 12 – 15 repetitions per exercise. If you can do more than 15 reps, then the weights are too light and you need to increase them
If you are an absolute beginner, then complete 2 sets for each exercise before moving on to the next exercise. As you progress, aim to complete between 3 – 4 sets.
If you’re looking to buy dumbbells, as a beginner, I’d recommend buying 2 pairs of dumbbells. One heavier pair, between 5 – 6kgs each and another lighter pair, between 3 – 4kgs each. It’s always better to buy a heavier pair because then you can train and progress into lifting heavier. You don’t have to spend your money on buying really light dumbbells, because you can easily make them at home using water bottles.
All the best! xx
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♥ It’s the month of Ramadan and this is the best time to make significant changes to your lifestyle. Follow this 28-day Workout & Meal plan. Read below for links.
♥ Share your progress and pictures with me throughout the 28 days. Tag me @JoannaSohOfficial #FitterFasting
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Links to the workout and meal plan below. Download and print them off.
Healthy & Balanced Meal Plan Link:
http://joannasoh.com/foods/meal-plans-1/28-day-healthy-ramadan-meal-plan-1
Vegan Meal Plan Link:
http://joannasoh.com/foods/meal-plans-1/28-day-healthy-ramadan-vegan-meal-plan-1
Workout Link:
http://joannasoh.com/fitness/knowledge/ramadan-workout
Healthy Ramadan Meal Guide:
How to Workout During the Month of Ramadan (10 Tips)
HER Network by Joanna Soh brings together strong and passionate, women, driven by the same vision of wanting to support other women to be their best self.
Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, parenting, life advice, beauty, fashion, lifestyle and more.”
Stay Connected & Follow us!
Joanna Soh:
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https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh
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Womens Fitness
Healthy Chinese Takeaway Lunch / Dinner – Sweet & Sour Chicken, Egg Fried Rice | Joanna Soh
♥ Are takeaways causing you to gain weight? Here are my favourite Chinese Takeaways, which are made healthy, nutritious and equally as delicious.
♥ Try these recipes out. Snap & Share your pictures with me! Tag me @JoannaSohOfficial #JSohRecipes
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
HER Network by Joanna Soh brings together strong and passionate, women, driven by the same vision of wanting to support other women across to be their best self.
Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, parenting, life advice, beauty, fashion, lifestyle and more.”
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
Tweets by Joanna_Soh
HER Network:
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My version of Chinese takeaway has a good balance of vegetables, protein and complex carbs. The entire meal has just over 500Cals and it is extremely satisfying. See below for the ingredients.
1) Garlic Egg Fried Rice (serves 4)
– 2 cups Cooked Rice, I used a mixture of brown and white rice (418cals)
– 2 Garlic Cloves, minced (9cals)
– 2 Green Onions, roughly chopped (10cals)
– 2 Eggs, lightly beaten (156cals)
– 1.5 tbsp. Sesame Oil (180cals)
– A pinch of Salt
Per Serving – 193Cals
2) Sweet & Sour Chicken (serves 4)
Main Ingredients:
– 12oz (340g) Skinless Chicken Breast Fillets, sliced in cubes (374cals)
– 1 medium Red Bell Pepper, cut into chunks (37cals)
– 1 medium Green Bell Pepper, cut into chunks (37cals)
– ½ Red Onion, roughly chopped (23cals)
– ½ cup Pineapple, cut into chunks (41cals)
– 2 Garlic Cloves, minced (9cals)
– 1.5 tbsp. Sesame Oil (180cals)
– A handful of Fresh Cilantro, roughly chopped (6cals)
– ¼ tsp. Red Chilli Flakes (2cals)
Total Cals – 709Cals
Sweet and Sour Sauce:
– ¼ cup Ketchup (68cals) *choose the low sodium option
– ¼ cup Rice Vinegar (8cals)
– 1.5 tbsps. Raw Honey (96cals)
– ¼ cup water
– 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water (30cals)
Marinade:
– 1 tsp. Light Soy Sauce (3Cals)
– 1 Egg White, lightly beaten (17cals)
Per Serving – 233Cals
3) Buddha’s Delight (serves 4)
Ingredients:
– A head of Broccoli, cut into florets (98cals)
– 1 Carrot, thinly sliced (25cals)
– ½ cup (40g) Shitake Mushrooms, thinly sliced (10cals)
– 1 cup (100g) Snow Peas (42cals)
– 3 Garlic Cloves, minced (11cals)
– 1 tbsp. Light Soy Sauce (6cals)
– 1 tbsp. Sesame Oil (120cals)
– A pinch of Salt
Per Serving – 78Cals
I like to cook them in bulk, and bring a portion out with me to work, and freeze the extra to have them for later. So when I’m back from work feeling tired, instead of ordering a takeaway, I have my own healthier version in the fridge. Try them out! xx
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♥ Struggle to get rid of Back Fat / Bra Bulge? Add these exercises into your workout routine for fast results! Filmed in Be Urban Wellness: http://beurbanwellness.com
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
This workout sequence combines both strength training + cardio, which is the most effective way to burn back fat and lean up at the same time. Do this regularly to achieve results in 4 – 6 weeks time!
Exercises
1) Bent-Over Row
Active Rest: Jumping Jacks
2) Plank Row
Active Rest: Side Step Shuffle
3) Reverse Fly
Active Rest: Sprint Step
4) Superman
Active Rest: Mountain Climber
Sequence: 8 Intervals (45secs each interval)
Total Time: 15 minutes (2 sets)
1 minute rest in between sets
Best Results: Do this workout 2 – 3 times weekly on alternate days. Combine this with total body workouts!
Beginners, if you struggle to keep up, do take it easy during the “active rest” and get back into the workout once you’re ready. Keep doing this workout and you’ll only get stronger and progress week by week.
To progress:
– Perform 3-4 sets.
– Lift some weights to make the exercises tougher
– Choose the advance version
HER Network is NOT sponsored. It is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.”
Stay connected and follow us:
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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)
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Here’s the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh
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