Womens Fitness

Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast | Joanna Soh

Published

1 month ago

December 24, 2024

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Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Just like you, I was once a student, and the truth is, you can get really lazy to cook for yourself especially when you are living on your own with very limited space and cooking utensils.

During my first year in Uni, I ate out every single day and without even realising it, I started gaining weight. It wasn’t until towards the end of my 2nd year, where I started to learn to cook for myself. I had no idea what I was doing. So it was super basic cooking, with very little ingredients, but hey, that got back on a healthier eating track and that’s how I got into fitness.

Here are 3 of my favourite student meals, which I still cook up till today because they are easy, you won’t need a lot of ingredients or space and they can be ready in under 15 minutes.

What’s your favourite LAZY recipe. Let me know in the comments below. Do share your food pictures with me, 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:
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(Subscribe to my website for printable workouts & recipes)

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JACKET POTATO with TUNA & MELTED CHEESE

Ingredients (serves 1)
1. 1 large Potato, washed – 197Cals
2. ½ can Tuna Chunks – 55Cals
3. 2 tbsps. Cheese, shredded – 36Cals
4. 1 tbsp. Yoghurt – 59Cals
5. ¼ tsp. Mixed Herbs

Steps:
1. The first step is to prick the potato all over with a knife.
2. Then cook the potato on full power in the microwave for 7 to 10 minutes, depending on the size of your potato.
3. While the potato is cooking, in a bowl, mix the tuna chunks, yoghurt and herbs together. Then set it aside.
4. After 10 minutes, remove the potato from the microwave and cut the potato in half lengthwise and fill up with tuna mixture.
5. Then I’m going to top it up with some shredded cheese. Place it back into the microwave, and cook very quickly for about one and a half minutes just to melt the cheese.

Per Serving – 337Cals

WHITE BEANS & CHICKEN SOUP

Ingredients (serves 4)
1. 1 can White Beans, rinsed and drained – 380Cals
2. 1 Chicken Breast (400g), cubed – 780Cals
3. 2 Onions, chopped – 92Cals
4. 4 Celery Stalks, chopped – 24Cals
5. 1 Carrot, sliced – 25Cals
6. 1 Tomato, sliced – 22Cals
7. 4 cups Chicken Stock – 48Cals
8. ¼ tsp. Mixed Herbs
9. Salt and Pepper to taste

Steps:
1. Start by prepping all your ingredients. Chopped all the vegetables – onions, celery, carrot and tomato. And slice up the chicken breast.
2. The next step is to simple fill up a pot with chicken stock and add in all your ingredients.
3, I’m seasoning mine with a little bit of mixed herbs and salt and pepper.
4. Allow all the ingredients to cook under medium heat for 15 minutes or until the chicken is cooked through and vegetables are tender. Serve warm!

Per Serving – 343Cals

BLACK BEAN SALSA WRAP

Ingredients (serves 4)
1. 1 can Black Beans, rinsed and drained – 336Cals
2. 1 can Corn, rinsed and drained – 196Cals
3. 1 Red Bell Pepper, chopped – 30Cals
4. 3 tbsps. Salsa Sauce – 12Cals
5. 4 tbsps. Cheese, shredded – 72Cals
6. 2 cups Spinach – 14Cals
7. ½ tsp. Mixed Herbs
8. 4 Wholegrain Wrap – 520Cals

Steps:
1. In a bowl, simple combine the beans, corn, bell pepper, salsa sauce and season with mixed herbs.
2. Now let’s assemble it! Place your wrap on a plate. Arrange a handful of spinach. Then, spoon the bean mixture onto the wrap and I’m going to top mine with a little bit of shredded cheese and roll it up!

Per Wrap – 295Cals

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Lazy Student Meals in 15 Minutes | Healthy, Cheap, Fast

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Womens Fitness

10,000 Ab & Squat Challenge in 30 Days | Joanna Soh

Published

6 hours ago

January 30, 2025

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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

I DARE you to complete this 10,000 Ab & Squat Challenge in 30 days! We are combining both lower body and core exercises to tone up the entire body. Do this challenge EVERY SINGLE DAY! SHARE and TAG a friend to challenge them.

Record a video or take a picture of you doing the workout, 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.

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https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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Repetitions: 330 reps for the entire workout
Total Workout Time: 10 – 12 minutes (complete the exercises in the shortest time possible without sacrificing proper form)
Equipment: None. Lift some weight if you want to challenge yourself.
Estimated Calories Burned: 70 – 100 Cals
Frequency: Every day!

Exercises:
1) Basic Squat
2) Russian Twist
3) Plie Squat
4) Bicycle Crunches
5) Narrow Squat
6) Mountain Climbers
7) Wide to Narrow Squat
8) Flutter Kicks
9) Kneel to Squat
10) Plank Jacks
11) Plank Rock & Dip

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
–
Beginner Fat Burning Morning Workout

–
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

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

Published

2 days 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.

________________

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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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

8-Minute Total Body BEDROOM Workout | No Weights, No Jumping | Joanna Soh

Published

4 days ago

January 27, 2025

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No space to workout at home? You can get this total body workout done in your dorm or bedroom with minimal space! Use your bed, desk or chair. No weights, no jumping! This workout is also apartment friendly.

Record a video or take a picture of you doing the workout, 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.

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https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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Interval: 45secs Workout – 15secs Rest
Total Workout Time: 8 minutes / set
Equipment: None.
Estimated Calories Burned: 50 – 70 Cals
Frequency: Every day!

Exercises:
1) Elevated Mountain Climbers
2) Split Lunge
3) Tricep Dips
4) Elevated Push-ups
5) Knee Tucks
6) Bicycle Crunches
7) Reverse Crunches

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