Two tablespoons (about 28 grams) of chia seeds contain approximately 10 grams of dietary fiber. This makes chia seeds an excellent source of fiber, contributing significantly to daily recommended intake: Men (under 50 years): 38 grams/day Women (under 50 years): 25 grams/day Chia seeds' fiber is mostly soluble, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness.

Thank you so much ma'am for this most informative,helpful video, in a very simple conversation ❤

THANK YOU 🎉🎉🎉😅😅 the stool worked !!!!! 🎉🎉🎉🎉🎉🎉🎉🎉🎉

Access this amazing diet regime Tami Nolon Cfd. I actually have lost around twelve pounds immediately after working with it for 3 weeks, in spite of not improving a lot along with my very own diet regime or even exercise. I`m actually excited about it. Therefore i`m right now determined and empowered because of it.

Today i finished the first week and i feel so refreshed. thamk you joanna for your time that you spend to make these useful videos for us. i will finish this programm and i will tell you the results. THANK YOU❤

As a endomorph, I realized this is why I hate myself so much

Thank you, this helped me understand more about my body and what I could do to improve it :)

I absolutely love your workouts ❤ love from Mauritius 🇲🇺

Thank you so much for this

no video just audio in beginning or is it just me 🤔

Thank you, I’ve had really enjoyable session in the gym thanks to you. I didn’t look like a total idiot. 😊

My friend told me to lose weight quickly don’t eat carbs with protein, and it is very true i am doing it 😊

Am endomorph 😔

Bhut achcha hai good 🎉❤❤

Day 1✅ 3 k stapes

👍

Wow 7 years ago.. I’m really insecure about my legs and stomach so I’ll give this a try..

Her voice and accent is same like celine

So I need a stool to pass stool?😂

I've been following your tips for a few weeks now, and I've already noticed some changes. It's amazing what the right diet can do.

I appreciate how you broke down the different body types. It makes it so much easier to tailor my exercise routine to what works for me.

This video really helped me understand my body type better. I've been struggling with my diet and workouts, but now I feel more confident in my approach.

I didn't realize how important it was to have a balanced workout plan until I watched this. Great advice.

For anyone looking to expand their exercise options, Heygainz has a huge database of exercises and detailed tips that can really enhance your workout routine.

I appreciate the focus on setting realistic goals. It's easy to get overwhelmed when starting a new fitness journey.

Very funn...but veryy tired

I recently discovered Heygainz and it's been great for planning my workouts. The exercise database really helps in finding new routines.

I've been trying to figure out how to balance cardio and strength training in my workouts. This was super helpful.

I love how you explained the different training methods. It makes it easier to choose what fits my routine.

I always find myself torn between cardio and weight lifting. This video really helped clarify which might be better for my goals.

OMG!never felt so good with lower body workout!

Hi there I finally started trying this work out today and I must say I underestimated these resistance workouts because my arms are feeling wobbly now from being tired I felt like I really did something

I just wanted to say that even if it seems a good idea, 20% carbs is way too harsh for your body. We need carbs. It's fuel for our bodies. Even for endomorphs. There's some sort of a trend around saying that carbs are the devil and proteins are the holy graal but that's not true, both are really important for the body. It's healthier to do 30% fats, 30% proteins and 40% carbs (approximately) 🫶 stay safe and take care of your body, it's your home

Might as well be a bullseye!

I learned a lot in your cideo Joanna. More power to u dear

Can you plz send the work out plan schedule

Hi Joannah, how r u? I am following you since 2016. Due to pregnancy and delivery I got a break with workout. Now when I planned to begin again I am not finding your 90 day plan workout. I tried to open website but in vain plz help.

some stupid unrealistic exercises

there are some more holds and stuff you should be teaching.. what you need to teach is how to make defense move reflective without breaking bones.

Joanna it’s been a year since you made a video❤😢

Anyone with results please I want to losse my thigh fat and love handles please tell me😢

So my journey: Height: 159 cm Current weight: 55.35 kg Goal: 53 kg(in 30 days) Day 1(19 dec)-> 55.35kg(I ate around 1198 calories) (6k step) Day 2(20 dec)-> 55 kg (I ate around 1006 calories) (1500 steps) Day 3(21 dec)-> 54.55 (I ate arounf 955 calories) (2k steps)

After answering those questions I don't think this video is for me 😅

I'm 80kgs now, i hope i can do this every day until my weight back to 64kg just like ten years ago 😭

Keep up girl..u really inspired me ❤

This workout had me shook for days LOL but it's really good for the legs and glutes just be ready to be sore for a few days. The 2nd part of the last workout was really hard for me. Joanna is the best.

❤😊

Hi Joanna, I am 60 years old. I have been doing these exercises for about 6 weeks now. I am noticing a difference in my body shape. Thank you for doing these exercises, with us, just joking. From Ross Stokes, Brisbane Queensland Australia.

and let us not forget medications and medical issues can cause constipation tooo