Womens Fitness
What I Eat Daily (Meal Prep Recipes) | Joanna Soh
What I Eat Daily (Meal Prep Recipes) | Joanna Soh
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No idea how or where to start? Watch this –
Beginner’s Guide to Meal Prepping (5 Easy Steps):
Here’s what I eat on a typical day when I meal prep. Of course, I don’t eat like this every single day depending on my schedule and if I do travel. But as much as I can, I love to cook for myself because that means I’m fulling in control with what I eat and that’s the easiest way to stay healthy and fit.
Do you meal prep? What’s your favourite dish Let me know in the comments below. Do share your meal prep 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.
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Breakfast – OVERNIGHT OATMEAL
1) 1.5 cups Rolled Oats
2) 1.5 cups Soy Milk
3) 3 tsps. Honey or Maple Syrup
4) 2 tbsps. Dried Cranberries
5) 2 tbsps. Chia Seeds
6) 2 tbsps. Peanut Butter
Steps:
1) In a large bowl, mix all the ingredients together.
2) Spoon the oat mixture into 3 jars and refrigerate for at least 4 hours or overnight.
3) Top up with your favourite fruits before eating.
Lunch – TUNA SALAD
1) 2 Cans of Tuna Chunks
2) ¼ cup Plain Yoghurt
3) ½ tbsps. Lemon Juice
4) 1 tbsp. Cranberries
5) Salt & Pepper to taste
Steps:
1) Combine all the ingredients together.
2) Pack half of the container with your favourite vegetables and be generous. Separate the Tuna mixture from the salad to keep it fresh.
Snack – HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda
109Cals per muffin
Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.
Dinner – BAKED FISH WITH VEGETABLES (serves 3)
1) 500g Frozen Tilapia, any fish or meat of your choice.
2) 2 Carrots – 25Cals
3) 1 Red Bell Pepper
4) 1 head Broccoli – 98Cals
5) 1 Sweet Potato – 112Cals
6) 1 Red Onion – 46Cals
7) 6 Garlic Cloves, crushed – 27Cals
8) 1 tbsp. Olive Oil, divided – 69Cals
9) 1 tbsp. Apple Cider Vinegar – 3Cals
10) ¼ tsp. Mixed Herbs
11) Salt & Pepper to taste
Steps:
1) Pre-heat oven to 220°C/425°F.
2) Then slice up all the vegetables.
3) Rub fish with olive oil, mixed herbs and season with salt and pepper. Set aside.
4) ArrangE all the chopped up vegetables on the bottom of a baking dish. Season the vegetables with olive oil, apple cider vinegar, salt, pepper, and mixed herbs. Give it a good mix.
5) Then arrange the marinated fish on top of the vegetables and cover the baking dish with aluminium foil.
6) Bake in the oven for 30 minutes or until fish is done.
What I Eat Daily (Meal Prep Recipes) | Joanna Soh
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♥ Watch this video as Image Consultant, Soo Hua, took me shopping to find the right glasses for my face shape. Learn the tips and understand what suits you.
♥ HER Network is NOT sponsored. It is an online network I created bringing together 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.
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“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.”
Image consultant, Soo Hua, believes that each individual’s style can be learned and cultivated.
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Stay connected and follow us:
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Special thanks to Focus Point Signature.
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To keep it simple, our faces fall into 2 categories – Rounded or Angular. Find a frame that is in CONTRAST with your face shape. This brings balance and proportion to one’s face.
Rounded
– Gradual straight line and rounded chin like me
– Avoid rounded frames, choose angular frames instead.
Angular
– Angular line or pointy chin.
– Avoid angular frames, choose rounded frames instead.
Cold or Warm skin undertone.
– To create balance, choose frame colours that are in ACCORDANCE with your skin undertone. Choosing your frame colour with the same skin undertone will make you look more vibrant!
Low Nose Bridge
– Ask for an “Asian” fit frame, which comes with a narrower bridge, adjustable nose pads and has a decreased curvature.
Higher Cheekbones
– Avoid bigger frames, which will touch your cheekbones. Choose smaller frames instead.
Dark circles
– Go for thicker and darker tone, full rim frame big enough to cover the dark circle area.
Lifting Effect
– Be adventurous and try the “cat eye” frames.
Look younger,
– Choose colourful and brighter frames.
Choose a frame that fits your Style & Personality!
All the best! xx
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♥ We all want quick results and we want to do the “right” things to achieve that. Let’s talk about the Top 10 Diet & Fitness Myths to Stop Believing & this may affect your goals!
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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HER Network is NOT sponsored. It is an online network I started to bring together 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 my 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.
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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:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
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10 Diet & Fitness Myths You Need to Stop Believing!
1) I must workout in the morning
2) Myth 2: I mustn’t eat late night or I’ll be fat
3) I’m trying to lose weight, I’m staying away from carbs.
4) All calories are the same
5) It’s all about the numbers on the scale
6) If I lift weights, I’ll be bulky
7) I want to lose tummy fat, I need to do more crunches
8) To lose weight fast, I need to do more cardio (fix light)
9) The longer or the more I workout, the quicker I’ll achieve results
10) I’m not sweating, therefore I’m not getting a good workout
So these are some of the most common questions I get asked ever so often. I hope this video will help debunk some of the fitness myths you’ve heard.
What other myths have you come across? Let me know in the comments below.
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MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
10 Food Hacks to Eat Less! (+Lose Weight)
–
How to Stop Overeating: 7 Types of Hunger
–
5 Must Eat Food for a Flat Tummy
–
Changes to Your Body from Age 20 – 70
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My Weekly Food Shopping (Healthy Grocery Guide)
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7 Must Have in Your Grocery List
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How to STOP Binge Eating for Life
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Healthy Ways to Deal with Period Cravings
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How to Eat Cheat Meals & Still Lose Weight
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How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
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Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
–
How to Eat & Exercise Correctly According to Your Body Type
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Here’s the complete playlist to more than 50 videos:
source
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
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♥ Are you ready to BURN?! Let’s do this 1000 Cardio & Core Challenge. Snap & Share pictures of. Tag me @JoannaSohOfficial #JSohActive Challenge your friends!
♥ LIKE, SHARE & SUBSCRIBE for exciting content every Monday, Wednesday and Friday: https://www.youtube.com/user/joannasohofficial
♥ HER Network is NOT sponsored. It’s an online network I started bringing together 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.
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.
“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.”
Filmed at Be Urban Wellness: http://beurbanwellness.com
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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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Click here to print out the challenge:
http://joannasoh.com/fitness/fitness-plans/1000-cardio-core-burn-challenge
Our goal is to complete 1000 repetitions of these exercises by the end of 4 weeks! Repeat each exercise 25 repetitions. 1 set is 250 repetitions. Aim to do this challenge at least 3 – 4 times weekly.
1st week x1 set
2nd week x2 sets
3rd week x3 sets
4th week x4 sets
EXERCISES
1) Jumping Jacks
2) Squats
3) Skaters
4) Push-ups
5) Mountain Climbers
6) Plank Jacks
7) Hip Thrust
8) Crunches
9) Flutter Kicks
10) In & Out Squats
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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
–
10,000 Squat Challenge in 30 Days
–
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:
source
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